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Yes, you're right: it's been far too long. We've missed De Pluski on the pod but, stuck up in Isola training for the Tour with G, we took the opportunity to catch up with everyone's favourite Belgian.

There's been a dramatic wedding proposal in Australia, some very solid performances on the bike and, of course, that incredible showing at the Dauphine. Now he's ready for the Tour - his first in the colours of INEOS.

And we're sure if you ask him nicely enough, he'll make a return to the pods throughout July. Long live the Carrot of Ninove.

Speaking of the Tour, we've teamed up with Continental Tyres - and they're offering three people the chance to watch the final stage in VIP style. Visit here to enter an incredible competition: https://www.continental-tyres.co.uk/sponsoring/tour-de-france/competition/

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5.09: Abu el Banat (with Joe Fab)