Author Archives: Ingo

Kattegattleden 2021 on inlines

Kattegattleden is a 390 km long bike path along the coast from Helsingborg to Gothenburg.

Friday 6 August 2021 I rolled the Kattegattleden, trail section Falkenberg – Varberg on inlines together with my sister and her friend Lena, who traveled on electric bikes.

Last summer I did the marked track and found the part on the old E6 challenging with quite a bit of high speed traffic with little or no respect for inliners (or bikers) and rather ruff asphalt.

This year I found out about Fyrleden, a detour that runs along the beach between Olofsbo and Glommen, very nice and beautiful views.

The other detour was to avoid the old E6. In Morup we crossed the old E6 and took the road to Tvååker. Much better asphalt and very little traffic and the few cars passing us took it nice and easy.

A very nice bike path started just outside Tvååker towards Träslövsläge. We had tailwind all the way to the coast :-).

After approx. 48 km we arrived to Varberg where we had after skate at Rolands Kök & Bar.

Respect to sister and friend who biked back home to Falkenberg, with face wind and some rain.
I took the train…

 

Leaving Kattegattleden for Fyrleden
 

Water break with a view at Glommen harbour 

Photo gallery:

Live broadcasting videos:

Leaving Falkenberg

Fyrleden: Olofsbo 1

Fyrleden: Olofsbo 2

Detour 2 at Tvååker

Passing the picturesque small village Träslövsläge

Reaching the final destination – Varberg

Food challenge – Master chef of the Decade

Inspired by the winner of Master chef of the Decade, Catarina König’s, menu Patrik, Gisle and I made this our food challenge 19 December. You find the original recipes, in Swedish, on koket.se. – Starter | Main

Starter: Lightly pickled Char (röding) tartare with smoked quail eggs, dill mayonnaise and fried beetroot (We skipped smoked quail eggs)

Ingredients: 4 servings

Char (Röding)
3 char fillets
1 tablespoon caster sugar
1 tablespoon salt
1 teaspoon cold-pressed rapeseed oil
black pepper, freshly ground

Dill mayonnaise
2 egg yolks
1 teaspoon vinegar 12%
1 teaspoon Dijon mustard
0.5 teaspoon liquid honey
4-5 leaves of baby spinach
1-2 tablespoons fresh dill, coarsely chopped
2 dl rapeseed oil
salt
black pepper, freshly ground

Fried beetroot and potatoes
1-2 almond potatoes
2 small beets

White asparagus
3-4 white asparagus
0.5 lemon, peeled + juice
butter

Garnish
red onion, finely chopped
fresh horseradish, grated
fresh chervil (“körvel”, we used cress (“krasse”)

How to:

Chart
Fillet the fish, peel and bone it out. Mix salt and sugar and rub in the char fillets. Let soak for about 30-40 minutes. Rinse and dry with kitchen paper. Cut the char into small cubes into a tartar. Mix the tartar with cold-pressed rapeseed oil and freshly ground black pepper.

Dill mayonnaise
Heat the spinach leaves in a dry frying pan until it “withers” becomes dark and soft, just a few seconds.
Add egg yolks, vinegar, Dijon mustard, honey, dill and the heated spinach leaves in a blender or cylindrical container. Mix smoothly until completely green and then gradually add the oil to a thick mayonnaise. When the mayonnaise is really thick, remove the mixer and taste it with possibly more vinegar (for higher acidity), Dijon mustard, salt and freshly ground black pepper. The mayonnaise should taste Swedish summer and have a sweet and sour character.

Fried beets and potatoes
Slice potatoes and beets thinly on mandolin with the skins on. Heat the oil to 160-170 degrees and fry the potatoes first and then the beets until golden and crispy. Take up and let drain on kitchen paper and salt immediately.

White asparagus
Peel the asparagus. Boil lightly salted water with lemon peel and the peel from the asparagus. There should only be so much water that it only covers the asparagus.
When the water boils, lower it so that it just boils and put down the peeled asparagus. Let it cook “al dente” for a couple of minutes. Take up and set aside while the boiling water should now be reduced down to about 1 tablespoon left. Remove the lemon peel and asparagus peel towards the end.
Cut the asparagus into pieces, 2 cm long. Put back in the pan with the asparagus reduction. Add butter and a splash of lemon juice.

Serving
Put a tartar form in the middle of a plate, spoon in char tartar and press with a spoon so that it holds together when the form is lifted up. Add finely chopped red onion. Carefully lift off the form. Nicely wrap the dill mayonnaise with the white asparagus around the tartar. Put beetroot and potato chips in each clique of mayonnaise. Grate fresh horseradish over the tartar (like a bird’s nest) and put the egg in the middle. Garnish with chervil and dill.


Main: Beef fillet Rossini with magic Madeira sauce and planed truffle

Ingredients: Serves 4

4 pieces of beef fillet, tenderloin (à 200 g)
2 sprigs of fresh thyme
1 clove garlic, crushed
4 slices of duck liver
1 black truffle (we used deep fried parsnip)
butter, for frying
rapeseed oil, for frying

Madeira sauce
2 shallots
1 clove garlic, crushed
3 sprigs of fresh thyme
3 dl red wine
2-3 dl veal stock, not concentrated
2 tbsp madeira vine (we used Sherry)
25 g butter
salt
black pepper

Deluxe Potato Fondant
2 baked potatoes
3-4 tablespoons duck fat
3-4 sprigs of fresh thyme
salt

Green beans
150 g green beans (Haricote Vertes)
lemon, finely grated peel and juice
butter

Garnish
oxalis (we used parsley)

How to:

Madeira (Sherry) sauce
Start with the sauce, which must take plenty of time to become juicy, round and delicious.
Peel and finely chop the shallots. Fry the onion soft in butter together with crushed garlic and thyme. Add the red wine and reduce to half. Add the veal stock and reduce to half again.
Strain the sauce into a new saucepan. Add a whole sprig of thyme and let reduce a little more. Add madeira and finally stir in the butter. Whisk and set aside until serving.

Potatoes fondant
Punch out round, tall and nice cylindrical potatoes from the baked potatoes. Cut them evenly after punching.
Put the potatoes in vacuum bags and add melted duck fat, fresh thyme and salt. Vacuum the  potatoes with a vacuum machine. Boil the bags in a saucepan of boiling water for 15-20 minutes, the time depends on the size.
Before serving, burn the potatoes with a burner to get a wonderful “charcoal character” on the potatoes. (We fried the potatoes quickly on very high heat)

Beef 
Set the oven to 100-125 degrees. Salt and pepper the meat all around. Quickly brown the meat in a hot frying pan with butter and rapeseed oil, a few sprigs of fresh thyme and a crushed clove of garlic. Scoop the meat during frying. Place in an ovenproof dish, pour over the frying suace and put the meat in the oven until the internal temperature is 53-54 degrees.

Green beans
Cut off the ends so that the green beans are evenly long. Boil them soft in lightly salted water. Pour off and turn in butter, salt and lemon.

Duck liver
Cut the duck liver into 1 cm thick slices. Salt and pepper lightly. Quickly roast in a hot and dry pan on both sides just before serving.

Serving
Burn the potato fondant with a burner so it has a nice surface. (we fried them in a very hot pan) Place about 10-12 green beans next to each other on each plate. Place the pieces of meat on the beans. Place the grilled duck liver on the meat. Plane over the black truffle (we used deep fried Parsnip) and decorate with oxalis (we used chopped Parsley). Serve with the sauce on the side.


Dessert: Chocolate Mousse
(not from Catarina’s menu)

Ingredients: approx. 6 servings
3 egg
1 pinch of salt
2½ dl cream
1 large pinch (krm) of vanilla powder
100 gr dark chocolate
Little Kahlua
Berries and chopped chocolate for garnish

How to:

Separate the eggs. Wisp the egg whites hard with salt. Wisp the cream with the vanilla, not too hard.

Melt the chocolate. Let it cool a little bit. Add the egg yolk, one at the time. Add some Kahlua. Stir the mixture nice and easy into the egg whites until it becomes an even mix. Mix with the  whipped cream. 

Pour in serving glasses covered with plastic and put in the fridge for at least 2 hours.

Garnish with berries, chopped chocolate and/or whipped cream.

Ski Davos 2019


16 – 20 December 2019 I had the pleasure of joining the Munk family, Birgitte, Morten and Andreas, on a ski trip to Davos, Switzerland. We stayed at the very nice Sunstar Hotel close to Davos Platz.

SAS flight to Zürich – train from the airport to Davos with change at Zürich HB and Landquart. Approx. 2,5 hours.

Tip: Save some money on the return ticket by using the ski pass to Kloster and buy the train ticket starting from here. Disadvantage – you need to change train one more time in Kloster.

During the week it was only Parsenn and Jakobshorn that was open and quite a few lifts and pistes at these areas was closed. Don’t know if the reason was early in the season, lack of people, lack of snow (I think there was ok with the white stuff) or due to strong winds sometimes – maybe a combo… anyways, we got some really nice runs during the stay, both on and off the piste. 

Conversation day one, after arriving at the top of Jakobshorn:
Ingo – “Note that I haven’ been skiing at all this year, I have an injured knee, still in rehab mode, I have rented skis I haven’t tried yet. Let’s take it easy the first couple of runs, on the piste.”
Morten – “No problem, we do that.”
After approx 300 m down a transport run…
Morten (stops looking over the edge, off piste) – “This looks nice, let’s try!”
Ingo – “What!!”
Morten – “Looks fine, let’s try. No problem, we take it easy…”
Ingo – “Ok, let’s try it but it’s against my will ;-)”
…and off we go. It was fun, went well but I admit, I was “a bit” nervous…


Thanks guys for a great week!

QTR – A year after surgery

A year ago, 21 December 2018, I went through a surgery for a Quadriceps Tendon Rupture – QTR.

You can read more about the rehab process in previous posts.

I started inlines practice in May. Done some long tours and participated in Berlin Inline Marathon in September. Running is still a little bit of a challenge but #gettingthere.

My nice physiotherapist, Kasper at Virum Fys, have suggested some exercises that I’ve done several times a week. His last advice was to keep on with the rehab training don’t stop just because you stop at the phys, apparently a common situation… 

Twice everyday I have massaged the scar with different remedies – 98% Aloe Gel, Locobase Repair cream, Aloe Vera Rub or Blue Hors Hot & Cool. The goal was that the scar should be gone after a year, nearly there:

Last week I was skiing in Davos, Switzerland, both on and off the piste. Have to admit, I was a bit nervous at times, how should this work out but it turned out well. The knee got some TLC in the evening and was happy 🙂 

#whatdoesnthurtyoumakeyoustronger

Have a very Merry Christmas and a Happy New Year!
  

Madrid 2019

Visit to Madrid 19-23 October 2019. 

Saturday
Flight CPH – Madrid with a friend of Norwegian. Limited service on board. Good we bought a Joe and the Juice spicy tuna sandwich to go as “on-flight-meal”.

Metro #10 from airport, change to #8 to Tribunal.  
Checked in at Rentalis Gran Via Fuencarral, an Airbnb flat (didn’t know booking.com have airbnb). Small, nice and clean with fantastic location. It was a challenge finding the entrance since the notification from Booking.com didn’t have a street number. Called the host, José, that guided and greeted us. José liked Madrid very much and he wanted the guests to do the same :-).  He explained and marked all the sights in Madrid on a map.
It was raining so limited walkabout. Dinner at the local Delisko.

Sunday – walkabout, 18 km

Flea- /Street market El Rastro
Mercado de San Miguel
Plaza Mayor
Puerta del Sol
Lunch at Five Guys
Park De El Retiro incl. the beautiful garden Jardines de Herrero Palacios with many peacocks.
Tapas and beer at the local El Tigre, recommended by the host José. A plate of tapas and 2 beer – 5 euro.
After walkabout rosado at Makilla
Dinner at Takos al Pastor after 1 hour in line. A selection of tacos, (1 euro each) and quesadilla and Margarita – Disfruta!

Gallery:

Monday – walkabout theme “Getting High”, 16 km

Sunny and chilly.  4-8 degrees in the early morning! Mickey comment, “like being at a ski resort – clear blue sky, sun and cold”.
The host José marked some viewpoints on the map.
Started with Mimosa (Cava + orange juice) brunch at Brunch club – great brunch salad, Mickey Slamon wrap
First viewpoint – El Cortes Ingles – view to Schweppes building
Second viewpoint Endifico Espana – 360 Rooftop bar where Stephani served us rosado, birthday version :-).
Passing Templo de Debod on the way to third viewpoint, Teleferico de Madrid 
Walked through Parque del Teleferico and passing Lago Casa de Campo on the way to Palacio Real and Catedral de la Almudena for viewpoint #four. Arrived too late, It closed at 14:30.
Dinner at restaurant La Cabana Argentina Mickey’s birthday gift to me 🙂
Mickey invited to cocktail bar – 1862 Dry Bar

Gallery:

Tuesday walkabout – avoiding the rain showers

Tapas lunch at Orio
Historic Museum
Museo ABC graphic art and illustrations, theme Metro 100 years
Källa craft beer, FB
Great burger dinner at SteakBurger

Gallery:

Wednesday
Showers. Checking out. Brunch at Zenith Brunch & Cocktails

To airport…

Gallery – Shop curtains:

Gallery – Metro station signs:

QTR – Check up

The 30 August I had a check up for a “disability certificate”, to the insurance company.  

Made a visit to Malmö Hospital where the ortoped examined the knee, measured ROM – range of motion and muscle loss.
Range of motion (normal 0/140): Right: 0/120 | Left: 0/140
Thigh: (circumference 10 cm over the knee cap): Right: 42,5 cm | Left: 46 cm
Knee cap: Right: 41 cm | Left: 39 cm

Conclusion: It looks good, little less power and ROM in the knee and leg but keep on with the rehab…

Berlin Inline Marathon 2019

Thursday: Transport – check in at hostel – drink at the local bar, same procedure as every year 😉

Friday: Rain!! Expo – Craft beer and board game at The Muted Horn. Dinner at Block House.

Saturday: This year we tried the concept, Gladpack. All the participants in the pack should start and finish with the same time. We didn’t decide what time. We should start and finish all at a line next to each other (spontaneously, we did the same trick at the ½ marathon) . Everybody was rolling together as one group, helping each other – “GAP!!! – CONTACT!!!. We ended up being 9 participants and we all started in group “F”. 
While waiting for the start, it started to pour down!!! The start was postponed 10 minutes. 
The streets was VERY slippery. We managed to finish as planned and even picked up some other MCS members on the way. Personally, I enjoyed the race, even if the weather conditions was bad and I had promised myself never roll to this race when wet roads! It was a great Gladpack that did very well and thanks to everybody to make it great!

Saturday dinner at Glashaus. After skate party at Kosmos.

Sunday: Very nice lunch at Knofi

QTR Rehab

It’s been 18 weeks since I had the surgery for Quadriceps Tendon Rupture. 

27 March i started rehab training at Virum Physiotherapy, Kasper.
Mads, phys. at work, still helps me with stretching and ROM (Range of Motion). 

The program is to do a selection of the exercises below for 45 – 60 min. every second day and ROM every day.

Squats: 3 x 15
Alternative 1: Using elastic band around the knees
Alternative 2: Using weights

Lunges: 3 x 20 (10 on each leg) 
Alternative 1: Using weights
Alternative 2 : Using a Bosu

One leg balance on BOSU: 

Side lying clams: 3 x 15 on each side

Sideway steps: 3 x 20 steps

TRX Lean back squat: 3 x 15

Side leg raises: 3 x 15 on each leg

Straight leg raises: 3 x 15 on each leg

Prone straight leg raises: 3 x 15 on each leg

Hip lift: 3 x 15 on each leg. 
Alternative 1: Press the foot on the floor against the wall. Hold position 10-15 sek. Rest the same time.
Alternativ 2: Place the foot on the floor on a ball.
Alternative 3: Use a fitness ball 

Wall squats: 3 x 45 sec. increase time if possible 

Press ball against wall: Put the heel against the wall. Place a soft ball or a small pillow in the hollow of the knee, press 3-5 sec. relax. 3 x 15 on each leg

Lunges with soft ball: Press the ball against the wall when doing the  lunges.3 x 15 on each leg

Bike: Warm up 5 min.

Leg extension: Use one leg at a time. 3 x 15 on each leg

Leg press: 3 x 15

Enjoy

#gettingthere

 

Quadriceps Tendon Rupture – Recovery phase 5

Today, 19 March, I visited the doctor and phys to get rid of my knee brace
.

Been wearing it for exactly three months after I stumbled on a stairway and ruptured my right quadriceps tendon

The knee looks nice and the scar has healed very well and is hardly visible at all. Nice job Jesper the surgeon and with some post surgery healing help from Locobase Repair, Aloe vera 98% and coconut oil

Still some swelling and scar tissue that needs to be treated.

The phys approved the exercises I have done so far and added one for ROM (Range of Motion) to the series: 
Stand next to a chair. Place the foot on the injured knee on the chair. Move the knee forward. Hold for a few seconds, relax. Repeat 20 times, 2 sets.

Two products are added to the remedy list, Hot & Cool massage creme (for horses).

and Serrapeptese,  “an unusual enzyme comes from Serratia, a bioactive group of bacteria that live inside silkworms. Serratia are essential to the silkworm’s survival. After it weaves a silk cocoon and begins transforming into a moth, it releases Serratia bacteria from its gut. The Serratia produce serrapeptase, an enzyme that eats through protein. The serrapeptase dissolves the silk cocoon, opening it up for the silkmoth to emerge.” [[Source]
 

Both to help removing scar tissue in the knee and leg.
#whatdoesnthurtyoumakeyoustronger

Next step – finding a physiotherapist to start some serious rehab…

Take care everybody out there, where ever you are 🙂

Quadriceps Tendon Rupture – Recovery phase 4

Last Thursday, 7 March, the knee brace was adjusted to 90 degrees and I manage to move the leg to 75 degrees directly after, iiha!

I recently came across this video that explains clearly what QTR is, how it happens and how it’s repaired (surgery). 

During the weekend I tried a Chinese “magic” plaster I got from a Chinese colleague, thanks Kevin :-).
The plaster contains some sort of concentrated Tiger balm, that’s what it smells like anyway. The first couple of minutes it creates a kind of burning sensation. It suppose to help against swelling and pain. I am not sure it made much difference but it was an interesting experience trying – “What doesn’t hurt you makes you stronger“.

Monday I visited our “local” physiotherapist at work, Mads, (Frb. Osteopati),

He created this fantastic piece of Kinesio tape art work.
 

The tape is put on while the knee is bent and the tape is stretched. When straiten the leg, the thin strips lift up the the skin and that should help the blood and fluid in the knee and leg to circulate easier and that should reduce the swelling. It looks cool anyway, thanks Mads 🙂

The golf ball, used for “foot massage”, has been swapped with a “spikey” ball. 

“Foot-valve-massage” is really good, it stimulates the many trigger points and help removing “waste” under the foot.

[Source]

Take care out there…