Andy’s Pledge

22 Wednesday Jan 2014

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IMG_2253I’ve teamed up with the Russell family to continue the great work they started last year in raising money for the Headcase charity (all details explained on the homepage). They managed to raise a staggering amount in a previous endeavour, so now it is my turn to help the cause and get the donations flooding in.

Those that know me will know that I’ve taken a liking to the sport of triathlon over the last few years. To date however I’ve limited myself to distances I’ve known are manageable. When the Russell team proposed a longer (much longer) challenge it took me a few courage inducing beers to sign up.

While each discipline on their own may seem possible, it’s the combination of all three, one after the other, that will be the biggest test. If you’ve ever tried to walk, let a lone run, after you’ve been sat on a bike for a few hours then imagine trying to bash out a half marathon in that state.

To make the months of pain I’ve committed myself to a little easier I’m going to be keeping everyone up to date with all the trials and tribulations training will bring through this website.

So spread the word and get donating!

Remember:- The more donations we receive the harder we will train.

Blue Tuesday? or the seat on backwards?

21 Tuesday Jan 2014

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i-hate-mondays-tuesdays-garfield-250x197Peter: For some reason Tuesdays are not the same as other days when it comes to training output – not sure if its me or the set up of the bike in the gym being different but for certain looking back through my records my km drop quite a bit. Most days in the 35 minutes I have to train on the bike I average 17-18k today it was only 12k must be me I’m sure though I worked just as hard as normal – so feeling a bit flat as I catch the train with the prospect of a day on the phone finding new business … not totally motivated

Nutrition – the Science

20 Monday Jan 2014

Posted by in David's Posts

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dinner

Time to start looking at the science behind what we are doing – clearly Fat is a great energy source, so lets use it. 

Metabolic efficiency training

The more efficient we are at burning fat, the more we can preserve our limited and precious carbohydrate stores, and the longer and faster we can go before we have to introduce sports supplements.

The body has approximately 80,000 calories stored as fat and only between 1,400-2,000 calories stored as carbohydrate, making fat a huge resource. Once your glycogen (carbohydrate) stores are empty, fat is metabolized into fuel, albeit very slowly and inefficiently—hence the dreaded “bonk.” Fat is a great energy source, as long as you have glycogen or supplemental sports nutrition along with it. Along with the performance benefits, ME training improves body composition and body weight, lowers triglyceride levels, stabilizes blood sugars and improves lipid profiles.

Strategy 1: Food combining
Athletes can work toward better metabolic efficiency by stabilizing blood sugar levels through modifying meal composition. When we eat a plate of carbohydrates (pasta, potatoes, bagels, cookies, etc.) the body releases insulin and suppresses the fat burning system. By eating a combination of carbohydrate, lean protein and healthy fat at each meal and snack, we stay full longer, release less insulin, stabilize our blood sugar and burn fat for energy.

Strategy 2: Nutrient timing
Although athletes benefit from sports nutrition supplements in training and racing, during the off season when the focus is on building a base, additional nutrition support is not needed. By having a metabolically efficient meal or snack before and after your two to three hour easy ride, water and electrolyte beverages are sufficient.

Strategy 3: Smart meal planning
It’s best to get carbohydrates from nutrient-dense whole foods such as fruits and vegetables, keeping your immune system and body healthy and strong. If you’re wondering how to put this all together, read on for a few examples of metabolically efficient meals.

Breakfast
-8oz Greek yogurt
-3/4 c blueberries
-1/4 cup granola

or

-1/2 cup oatmeal (uncooked measurement)
-2 hard boiled eggs
-one cup skim or soy milk

Lunch
-Chicken or Tempeh salad: 3 oz grilled chicken or tempeh, 1-2 cups spinach or lettuce,1 oz feta cheese, tomatoes, green and red peppers, mushrooms, onions, oil and vinegar.

-1 1/4 cup fresh strawberries

or

-Black Bean Soup with Turkey Sandwich: Small cup black bean soup, 1 slice whole wheat bread, 3 ounces sliced turkey, 1 ounce cheese, lettuce and tomato
-1 small apple or orange

Dinner
-Salmon and Veggies with Quinoa: 6 ounces salmon, 1 cup steamed broccoli with carrots, 1/2 cup brown rice or quinoa

-1 cup skim milk 15-18 red grapes

or

-Beef Tenderloin and Veggies: 3 ounces beef tenderloin, 2 cups leafy greens with carrots, red bell pepper, tomatoes, oil and vinegar or other vinaigrette as dressing.
-1 small sweet potato
-1/2 cup blueberries with 1/2 cup low-fat Greek yoghurt

Snacks

-1/2 large banana or apple with 2 tablespoons peanut butter
-Trail mix (almonds, sunflower seeds, walnuts, peanuts mixed with raisins or dried cranberries)
-cottage cheese and small piece of fruit or 3/4 cup blueberries
-carrot and celery sticks with hummus