TYPES OF CARBS. In previous posts I’ve grouped all carbohydrates together however, different carbohydrate foods can have different effect on your performance. One simple but important difference is the Glycemic Index (GI)
This is the rate that the food is broken down to release glucose into your blood. High GI means that this process is super quick and you get an intense and fast burst of energy that quickly dissipates. Low GI means that the carb is lowly processed and the energy is released slower.
Both play a role in your performance.
Low GI: perfect to have pre-training in long duration or intermittent sessions eg 2hour athletics sessions where there is sprint than rest repeated or in steady state endurance sessions.
High GI: May be used during session as high GI carbs are also generally low fibre, protein, fat and easily tolerated by the gut. High GI can also be very helpful in recovery post session 😊
While it’s still winter here, I am dreaming of summer, so let’s talk about managing heat stress! Ng et al (2019) investigated the effects of drinking an ice slurry compared to tepid water on exercise in the heat.
Findings: Typically in the heat, HR slowly trends upward with exercise duration called cardiovascular drift. The ice blunted this response, meaning the cyclists maintained a lower HR with ice slurry as compared to water. The same effect was not observed for VO2.
Takeaway: while this trial is not conclusive and not conducted in an ultramarathon, it does provide some interesting evidence that drinking ice slurry on a long hot run might be worth a try!
What questions do you have?
we are most definitely outdoors soaking up today’s sunshine while it’s out & showing off!!⛰☀️ #getoutside
did you know we don’t only run road races? we have many teammates who crave the trails and are inspiring ultra runners!!🌲🌿🍃
that’s what we love about our team — we respect running in all forms!!!😍
& speaking of; best of luck to our teammates running the Salmon Falls 50k Endurance Run tomorrow!!!!💙💙💙 @salmonfalls50k
what do you have planned for the long run weekend!?🏃🏽♀️🏃🏼♀️🏃🏿♀️🏃🏻♀️🏃♀️
#factfriday stress can be a good thing.🤔 When you feel under pressure the nervous system lets our bodies know to release adrenaline, noradrenaline and cortisol which are stress hormones. These produce physiological changes to help us cope with the threat or danger. This is called the “stress response” or the “fight-or-flight” response.🤓 Workout 19.1 stress at the box.💪🏼 Stress can actually be positive as it helps us stay alert and focused on what we need to do.
For example in competitions people get stressed and it will help them focus, stress can come in lots of forms. Many studies have found that all levels of athletes are affected by stress.🙌🏼 Some people do experience stress too often or for too long, this is happening more now and it then can overwhelm you. Continuous activation can then causes lots of other problems. use exercise to help with stress, strength training exercises at least twice a week have proven to help.💪🏼🤗 #stress#exercise#crissfit#personaltrainer#endurancetraining#workout#strong#strongertogether#fitness#friday#lifegoals#competition #19.1
Endurance training is important for sprinters, no question. Where there IS a question is in how one should go about training sprinters and other speed/power athletes for endurance.
In my latest YouTube video, I break down the simplest way to look at endurance training, and give you ideas on how to implement and progress this training over time. Gone are the days where you need to run laps to “build your base”. There exists a better way.
To keep things simple, you can look at endurance training as oriented toward either work capacity or specific endurance for the competitive event. Capacity work would include repeated sprints/bounds/drills/lifts with short rest intervals. The goal here is to maintain high quality efforts as fatigue builds up, challenging the body through repetition instead of duration or distance.
In contrast, specific endurance for a sprinter would be something like a speed endurance workout, where the goal is to sprint as fast as you can for as far as you can, using long rest intervals to keep intensity and quality as high as possible. These workouts challenge the athlete through distance or duration of work.
To learn more on how you can benefit from endurance training, be sure to check out my latest YouTube video! Give it a like and share with a friend if you think they can benefit.
7 2292 hours ago
Now taking bookings for the coming edition of SPN4TRI - spinning for triathletes and cyclists! We had a great session last week, really working on increasing our muscular endurance! Come and see what I’ve got in store for you this time!
And if you’ve got any requests for the playlist, give me a shout!
There is a suite of 20 top end Kaiser Spin bikes all connected to a Spivi computer system, so everyone can train together at a level and intensity that’s totally personalised to each individual. Every bike is a smart trainer!
The majority of the sessions will be based around your own individual FTP (Functional Threshold Power) and heart rate, and be focused on helping you improve your endurance, strength and power. But with added emphasis on technique, pedalling dynamics, even race craft and a few other things making these sessions much more relevant to you as athletes, rather than generic spin classes.
Classes will last 1 hour and cost £5 payable by cash or card. Arrive at 20:15 for a 20:30 start, all you’ll need is a drink and a towel.
The pedals have very good cages so trainers will be fine to wear, though if you have mountain bike cleats (SPD) you can also wear these.
it’s also well worth downloading the Spivi app to your smartphone, allowing you to easily track progress and save your stats for the next session. It’s easy to find on the Apple and Android app stores.
Please get in touch for any more info and to book your space.
0 52 hours ago
100 days until I ride from San Francisco to Los Angeles to raise money for HIV/AIDS treatment and research. Please donate what you can to this great cause! Link in bio ❤️
Midterms might be kicking my ass, but I crushed this swim workout.
4300yds with 7 fast 100s at the end (all under 1:20). Who says you can't be in a doctorate program and get faster?
I can't wait for the end of the collegiate triathlon season! The @smwcollegiate regional championship is just a week away!
I ONLY TRAINED 1️⃣ DAY LAST WEEK 😫
Life has been so busy with so many unforeseen surprises that I’ve been forced to deal with, I’ve been exhausted. -
I CAN’T BELIEVE ITS ONLY FEBRUARY ‼️
Plus I’m currently STUCK @ if I want to gain muscle OR keep it SLIM‼️‼️
Gaining muscle means LOADS of LIFTING, CONSISTENCY & OHHHHHH... EATING!!!!
I HATE LOGGING MY FOOD, KEEPING TRACK & BEING STRICTER THEN I ALREADY AM!!!
But I want the look 👀of more muscle!!! I also want to remain slim 👙& not have to force feed!!! I ❤️ LIFTING but Oh how I ❤️ CARDIO WORKOUTS 🏋🏽♀️ too‼️‼️The process of building is so slow 🐌 -
I keep looking @ my #tb training videos like, yeah I’m going to just #lift 😉; then I do #plyometrics 🏋🏽♀️ and say yeah I’m going to stick with just #endurancetraining -
I’m trying to find my balance between the 2️⃣... Strength & Endurance‼️‼️
I’m struggling with finding the TIME ⏰ ... but I’m still #training💪 -
Who else likes to incorporate both styles of training and how do you #balance the time to do both ? 🤷🏽♀️ -
Each move was 3 rounds of 1 min each. Try and get that heart rate ⬆️