Can you feel the weekend vibes yet? If not, this will put you in the mood.
This is the latest music video release by Miley. We might not be near Malibu, but Cape Town is pretty awesome itself! 🌊 🏝 ☀️
Watch Miley Cyrus – Malibu
The Momentum Knysna Cycle Tour will celebrate its 30th anniversary this year and the Knysna Rotary organising committee will mark the occasion with the introduction of a number of new routes and races.
Press release by Knysna Cycle Tour
The Knysna Cycle Tour has grown enormously since its inception in 1987 and now comprises four popular events which will take place on 8 and 9 July, the first weekend of the Pick n Pay Knysna Oyster Festival: MTB events, road races, the SPUR Children’s Tour, and the Forest Family Dam Ride.
The MTB event on 8 July is one of the biggest in southern Africa and includes outstanding cycling routes through the Knysna forest. Traditionally the events consisted of four different MTB routes for varying technical abilities – 80 km, 50 km, 30 km and 15 km. This year, the organising committee is changing the 15 km route to an easier, fun ride for all ages, and introducing a 30 km e-bike route.
“We understand that this will be the first electric bike race in the country,” says Race Director Elwin Thompson, “and we are hoping to attract e-bikers from all over South Africa.”
The MTB routes are rated amongst the most scenic in the world and include access to privately owned sections of property that are usually closed to the public. Set up and managed by Leon Evans, known as Dr Evil, they test the skills of competitors to the maximum.
The challenging 115 km road race on Sunday 9 July will follow the route introduced three years ago, which was designed for enthusiastic, competitive roadies. It takes cyclists from Knysna to Sedgefield and Kleinkranz, then back to Knysna via Sedgefield and Karatara.
The 50 km road race route is from Knysna to Sedgefield and back along the N2.
This year, for the first time, both these races will include a category for mountain bikes. “We are doing this in response to many requests that we’ve received over the years from cyclists who want to enter both a MTB event on the first day of the tour and a road race the next day, but can only transport one bike to Knysna,” says Thompson. “We are confident that this is going to grow cyclist numbers in both events.”
The SPUR Rotary Knysna Children’s Cycle Tour on Sunday 9 July is a fun, safe event for children aged 2 to 10. There are three events for different age groups, all starting and finishing at the Knysna Oyster Festival Grounds in Waterfront Drive.
Another new innovation this year will see the popular Forest Family Dam Ride on Sunday 9 July split into two events: a 20 km and a 30 km ride. Both rides are scenic MTB routes through the Knysna forest and past some of the town’s dams. The 30 km event is for more experienced riders, while the 20 km ride is for MTB riders of all ages and competency, including children aged 12 years and older. They are only guided fun rides and will not be timed.
Says Thompson: “We would like to see as many cyclists as possible participating in events on both days of the cycle tour, and our new events and categories will make this much more feasible. There will also be overall prizes for cyclists who enter events on both days.”
The Knysna Cycle Tour is one of the biggest and most popular events on the national cycling calendar and a highlight of the annual Knysna Oyster Festival.
Follow the Knysna Cycle Tour on Facebook and Twitter for regular updates about all the events.
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Travel with me down memory lane to our trip to Italy in 2013. Italy is known for its selection and different varieties of pastas and pizzas. One of my personal favorites; is freshly prepared Gnocchi.
Nothing beats the warm, soft balls of pasta with a creamy sauce that melts in your mouth. To make your own Gnocchi is not difficult at all! In actual fact, you just need to main ingredients; potato and flour start the process.
Begin by peeling and boiling the Potatoes until soft. Set aside and wait until they’re cooled off, before you start to mash them.
This is the easy part. Start the Gnocchi-making process by mashing the Potato until smooth. Add the Potato mash, flour, salt, and mix together until well blended. You should end up with a dough-like ball.
You can roll out the dough into a long sausage shape and cut into small piece (3cm). I’ve made it a few times and roughly take a pinch of dough and roll in in a small ball.
Take one small piece (ball) at a time and roll over the back-end of a fork. I bought a wooden Gnocchi-roller in Italy some time back, but a fork works perfectly! The fork will provide the imprint on the Gnocchi. Handy tip: Keep your flour close by and dust your hands every now & then, so the dough balls doesn’t get stuck to your fingers or on the fork.
Once you have used all the dough, I would recommend putting it on a tray and keep it in the fridge until you cook it. You can always make it and then freeze it for another day. Just make sure you close it in a freezer-friendly bag.
Here is the super easy part; cooking your glorious homemade Gnocchi! Add water to a pot and bring the water to a boil. Add a pinch (or two-three) of salt. Now, pour in the Gnocchi, and leave to cook for about 5 minutes. The beauty about Gnocchi is that once it is ready the Gnocchi will rise to the surface and you can scoop it out.
Another quick and easy way to make dress your warm Gnocchi is add a creamy Blue Cheese sauce. Pour Cream into a warm pan. After a minute, crumble the Blue cheese in & stir. Stir until well blended, turn down heat & remove from stove.
Pour fresh cream into a warm pan and after a minute. Then, crumble Blue cheese in and stir. Stir until well blended, turn down heat and remove from stove. Pour the sauce into the pot with the Gnocchi. Stir through and it is ready to serve!
The HYPERSPHERE is the perfect recovery equipment for athletes and sports enthusiast on the go! Keeping the body’s soft tissue (muscles, tendons, ligaments, fascia) loose is essential for maintaining flexibility and range of motion. While soft tissue balls can help the body stay loose, adding vibration with the intensity and frequency of The HYPERSPHERE takes the whole experience to another level.
Dr. Mike Clark, CEO and founder of Fusionetics and Chairman of Hyperice’s Scientific Advisory Board had the following to say about the HYPERSPHERE;
“Performing functional upper body movements while balancing on a single leg with the HYPERSPHERE creates instability and forces the bodies balance (proprioceptive) mechanism and core stabilizers to activate. This enhances joint stability and overall neuromuscular control, and thereby can reduce injuries, optimize performance, and speed recovery”.
I was lucky enough to take the HYPERSPHERE with me on race weekend. To me personally, the HYPERSPHERE is exactly what one would need for any stage race!
The HYPERSPHERE is small, compact and very efficient, so easy to pack. The battery is re-chargeable and this will usually be a concern, because of limited electricity points on these stage races. However, I fully charged the HYPERSPHERE just before we left for the weekend, and to give you an idea. I used the HYPERSPHERE at the end of every day after being on the bike for +5hours. Each session included about 30 minutes of stretching and simultaneously rolling out my muscles, especially upper thighs with the HYPERSPHERE on Level 2. The remaining battery power was more than 70% after the weekend.
The HYPERSPHERE has 3 different intensity levels; Level 1 being subtle, yet powerful. Whereas Level 3 is very intense and good for those big muscles surfaces and it will give you a proper deep tissue massage.
The HYPERSPHERE is truly a magnificent little piece of equipment to assist in recovery when you need to recover quickly! The vibrating assists with blood flow, which then assists with muscle recovery. Get in touch with Hyperice today to order your own HYPERSPHERE!
The HYPERSPHERE is an essential piece of equipment for localized soft tissue therapy for areas like Back | Hips | Glutes | Shoulders | Feet | Hamstrings, and more!
Disclaimer: This is my own personal views and not promoted or endorsed by any brand. However, this is a product review and this equipment in this post was sponsored.