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Long Cycle Double Beef with Hummus from John Rea

Long Cycle Double Beef with Hummus

From John Rea (Scotland)


  • 2 cups of organic chickpeas
  • 1 tsp baking powder
  • 3-4 teaspoons of pure tahini
  • juice of half a lemon
  • cumin powder
  • cayanne pepper
  • paprika
  • extra virgin olive oil
  • 500g organic lean stewing beef quite coarsely diced
  • 3 medium or 2 large onions sliced
  • 3/4 cloves of garlic - crushed
  • 500g of organic tomatoes coarsely chopped
  • fresh coriander leaves
  • salt and black pepper to taste


Cooking Instructions

  1. Two days beforehand soak 2 cups of organic dried chickpeas overnight in approx 8 cups of cold water.
  2. 2. Next evening, after your recovery run, and before that 40-50m stretching session / strength session rinse the chickpeas, add the baking powder to a large pan of cold water. Bring to the boil, reduce heat & cook uncovered (and safely) for approx 90m. Check how tender the chickpeas are after your stretching session (say 1hour) and again after your shower. By then they should be fine (they should be squashable by your fingers but not overly soft). 
  3. Drain the chickpeas & put into a food processor but retain the cooking water for now
  4. Add the tahini, lemon juice, olive oil, cumin, a good pinch of salt and probably one third of a cup of the cooking water to the processor. Whizz the whole lot as smoothly or coarsely as you prefer. If it's too dry add more cooking water.
  5. Finally transfer the hummus to a dish, cover it and pop it in the fridge (eat some if you have to).
  6. Next day is your long cycle day. You already have your hummus. You dig out your slow cooker and set it to “high” to warm up (adding boiling water helps).
  7. Next grab a large frying pan & cook the garlic and onions with olive oil on a moderate heat. You add another 1 tbs of olive oil and fling in the diced beef stirring to brown it off at a higher heat. Lots of sizzling. When happy with that add all the tomatoes and turn the heat down. Just warm the tomatoes through.
  8. Stir in 2 tsp of cayanne pepper and 2 of paprika (smoked if you have it)
  9. By now your slow cooker will be heated up and ready to roll. Fire the whole beef & tomato mix into the cooker. Set the heat to “low” ; the timer to “4 hours”. Grab your gels the bike and hit the road.
  10. OK training ride is over and “yes” you are an “animal”.  Take the hummus out of the fridge, transfer to a serving dish and cover the base of the dish. If you are happy with it cold just go as is otherwise pop into the microwave for 2-3m (cover !). Either way drizzle some olive oil over the hummus.
  11. Make sure the beef is tender and cooked then, using a slotted spoon, add the beef and tomato mix into the centre of the hummus.
  12. Finally season to taste and serve with sprinkling of fresh coriander
  13.  Enjoy with a side salad and or fresh bread. 
  14. You have cooked twice as much hummus as you need so use it up with pitta's over the next few days.
  15. You have cooked twice as much beef and tomato mix as 2 people need. So freeze down the surplus & next time you need only make the hummus !
  16. Is if all this were not enough this recipe is gluten-free.


Serves 2 twice (depending on planned race distance).


Hot smoked Salmon Linguine From: Dan McCormack (UK)

 Hot smoked Salmon Linguine - From: Dan McCormack (UK)



200g/6oz Hot smoked salmon (best bought in large pieces from a good fishmonger although can be bought in flaked form in supermarkets)

300g (8oz) linguini (or, if you must, spaghetti)

One small pot of single cream

3 shallots (or one onion)

A pinch of dill (fresh is best but dried is fine)

Parmesan, olive oil/butter, salt and pepper to taste


Cooking Instructions

(1) Place large pan of hot and salted water on the hob to boil - this is for the pasta.

(2) Peel and chop the shallots and cook in a chef's pan (or deep sided frying pan) with a little olive oil/butter until softened.

(3) The water for the pasta should now be boiling vigorously - so add the pasta and take a note of the time (it should take around 8-10 minutes to cook. Cook without a lid and give it a stir occasionally to ensure it doesn't stick.

(4) Flake the salmon into the pan with the shallots. Don't add the skin! Stir and cook on a low heat for a couple of minutes.

(5) Add the freshly chopped (or dried) dill and the single cream, stir and gentle heat through for about five minutes. Taste and season the sauce as you like with salt/pepper.

(6) Remove both pans from the heat, drain the pasta, combine with the sauce and serve immediately with grated parmesan.


Cooking time from start to finish: c15 minutes


Serves how many people (triathletes not regular people)

Two hungry adults