Relaxation 101

Tonight Jamie Oliver returns to our screens, while we honour two male heroes in Usain Bolt and "The Stath".

Main Event: Jamie's Summer Food Rave Up, Channel 4, 8:30pm

Jamie Oliver cooks sticky ribs for members of the Shoreditch Sisters Women's Institute and smokes succulent prawns and trout in a tin bucket for tonight's 'Rave Up'.

He rustles up a festival breakfast, and is joined by youngsters to make a messy but delicious cake. Featuring performances by the Mystery Jets and the Charlatans. Granted, Oliver may not be to everyone's tastes (pun unintended) but he's always an amiable screen presence.

Sport Pick: Sporting Greats - Usain Bolt, Sky Sports 2, 5pm

Today brings perhaps the most exciting athlete on earth with a profile of Usain Bolt, the Jamaican sprinter who rose to prominence in May 2008 when be broke the 100m world record in New York.

He followed this up by winning three gold medals at the Beijing Olympics in the 100m, 200m and 4x100m relay, and winning five golds at the World Championships in 2009 and 2011. Having set a 100m world record of 9.58secs in Berlin in 2009, he remains the fastest man on the planet, with all eyes on him for the London Games.

Movie Pick: Nowhere Boy, Film4, 9pm

Nowhere Boy is a cracking biopic chronicling John Lennon's teenage years, examining his troubled family life, as he is torn between the aunt who raised him and his estranged mother, who encourages his creative side.

As he becomes fascinated with the rise of rock 'n' roll, he finds a kindred spirit in a young Paul McCartney. Starring Aaron Johnson, Kristin Scott Thomas, Anne-Marie Duff and Thomas Sangster.

UPC On-Demand Pick: Mission Impossible: Ghost Protocol

That's your lot for terrestrial TV tonight, but you should utilise UPC's new On Demand service if you want to continue watching top class entertainment, as the service includes the RTE Player, 3Player and a host of boxsets and other shows, free to all UPC customers.

Tonight we recommend Mission Impossible: Ghost Protocol, arguably one of the best action movies of 2011. With fantastic action scenes and plenty of comic relief from Simon Pegg, we reckon the film is worth seeing purely for its eye-popping Dubai scene alone, in which Tom Cruise walks along the outside of the world's tallest building.