Fitness in Body and Mind:
Water really is the ultimate detox supplement.
...: Water really is the ultimate detox supplement. Here are two key diet rules on drinking more water and restricting your caffeine to the mo...
Tuesday, 31 January 2012
Water really is the ultimate detox supplement.
Here are two key diet rules on drinking more water and restricting your caffeine to the morning
No caffeine after 3pm. Let’s be clear. Caffeine is a type of stimulant. Most of us want to kick-start our day with a strong tea or coffee. Again, moderation is the key. One proven fact is that caffeine de-hydrates your body faster. So again, just as with any alcohol that you are tempted to drink, try to always have two glasses of water, for every cup of strong tea or coffee that you consume. Another proven effect of caffeine is to stimulate insulin production, so that your system is then working over-time to process your blood sugar and get needed glycogen into your muscles. But it takes unused glycogen out of your muscles faster too. So you will feel hungrier, faster. The more coffee you have in the morning, the worse your hunger before lunch. And the bigger the temptation to load up your lunch, over the threshold fist size…
So cut back on the coffee and keep some nuts handy if you are feeling that 11am blood sugar low. There are some who also say that a little caffeine in your system can aid the fat-burning process during training. But even if you have an evening training ride or race, do not have normal tea or coffee after 3pm, or there will be too much caffeine in your system – and your sleep is likely to be affected. Late afternoon try to drink organic fresh mint tea, or lemon and ginger. Avoid Earl Grey, which can be high in caffeine. Then in the evening, make your own fresh mint tea in a pot (you can buy the leaves fresh growing in a pot from any supermarket). Camomile tea is also good for relaxing your body and mind, particularly after evening training, again to suppress appetite. But only one cup is recommended, even then only if you are not under any other sort of medication or anti-depressants. Please take medically qualified advice if you have any concerns.
When possible, drink a half litre of water every half hour. Water is really important during a fat-burning regime and so good for you to detox the system. Obviously this may not be possible if you are travelling, or unable to get to a bathroom in close proximity. But when you have a fixed day at home or in your office, just get into the habit of sipping on water. Keep a glass of tap water continually topped up. Unless you have any concerns about acidity, keep a few slices of lemon or lime in your water glass too. Plus add a few extra squeezes of the fresh lemon juice. As well as essential pampering of your very precious and beloved liver, this water concentration can act as mild appetite suppressant. You have to really concentrate to keep this intake going. But try to do it at least three days per week. Again, don’t go crazy. Never go over five litres a day if you have any sort of concerns or history with kidney or bladder problems. It will really help you forget about the taste of your favourite alcoholic drinks too.
Alan lost 18 kilos in 8 months in 2011 with this strategy. Get the full 20 rules to Lose (at least) 10 kilos in 5 months in a Free E-Book from
http://www.elitecyclingfitness.com
Sunday, 29 January 2012
Elite Cycling Fitness Rules For Training and Rest
Top Ten Training Tips
These Rules For Training and Rest apply for every keen sportsman or woman, whether you are a seasoned athlete, bike rider or a beginner, whether you are a top triathlete or new to cycling and contemplating some testing sportives. We have learned our training methods through many hours and days riding with some of the world's top riders. Here is a brief summary of some of the points that we feel really matter. It's important to keep a training and eating diary too, for every day's activity and calorie consumption. But just track your weight once each week. We suggest Monday mornings, because if you feel you are behind on your weight-loss goals, then you can normally put in a really strong Sunday training session and then be really careful with Sunday lunch and tea-time food quantity and calories!
Rest every third day
The more that you train or race, then the more important this rule is. Do not overtrain. It can set your form and fitness back for weeks. Only the pros can ride every day at full tempo. But they have to, in order to be conditioned for three week stage racing. And the pros can often grab 14 hours of sleep some days, to support the body's recovery process. Your body will need to recover from training. In fact the less fit that you are, then the more this rule should apply. Getting on the bike again after a rest day will feel fantastic!
Do not train when you feel hungry or unwell
Either will drain you and you will do your body more harm than good. After eating good carbs more than one hour before, you can train for 90 minutes without re-fuelling your muscles with some more glycogen. Never feel that it is making you stronger by 'running on empty'. You can deplete muscle strength and it ruins your body's fat burning capabilities. If you ever feel at all unwell, pushing your heart rate can be extremely dangerous. So just treat it as a rest day. Never feel guilty about interrupting any training regime if you feel any symptoms of flu, nausea, or any other illness. And if you are on any painkillers, do not train until 24 hours after a course is completed. Again, just treat it as rest and then feel refreshed and ready when you can get back out on your bike.
Train alternate days for leg rides, tempo and intervals
Variety really is the spice of elite cycling or athletic life! Unless you have the free time to train twice a day (and then get the requisite rest), try to get your body used to race conditions. So, for an average sportive or club rider, two example week's' cycling training would be:
Week One
Monday. Rest
Tuesday. 60km tempo
Wednesday. One-hour intervals
Thursday. Rest
Friday. 80 km easy
Saturday. 80 km tempo
Sunday. Rest
Week Two
Monday. One hour intervals
Tuesday. 100km easy
Wednesday. Rest
Thursday. 60km tempo
Friday. One-hour intervals
Saturday. Rest
Sunday. 120km easy
For an average standard racing cyclist during the season, we recommend as much racing as possible to achieve real leg speed. It beats lonely painful intervals every time, when you are pumped up with adrenaline during competition. However an elite rider or athlete will need easy days too, training one day for 4-6 hours midweek, between weekend races. Check with your club coach or more senior riders in your own training groups. Just remember to follow the rule to rest. Enjoy that day off and you will relish the next day on the bike even more! We hope these Elite Fitness Training Tips have given you some insights on achieving more through your training. See:
http://www.elitecyclingfitness.com
These Rules For Training and Rest apply for every keen sportsman or woman, whether you are a seasoned athlete, bike rider or a beginner, whether you are a top triathlete or new to cycling and contemplating some testing sportives. We have learned our training methods through many hours and days riding with some of the world's top riders. Here is a brief summary of some of the points that we feel really matter. It's important to keep a training and eating diary too, for every day's activity and calorie consumption. But just track your weight once each week. We suggest Monday mornings, because if you feel you are behind on your weight-loss goals, then you can normally put in a really strong Sunday training session and then be really careful with Sunday lunch and tea-time food quantity and calories!
Rest every third day
The more that you train or race, then the more important this rule is. Do not overtrain. It can set your form and fitness back for weeks. Only the pros can ride every day at full tempo. But they have to, in order to be conditioned for three week stage racing. And the pros can often grab 14 hours of sleep some days, to support the body's recovery process. Your body will need to recover from training. In fact the less fit that you are, then the more this rule should apply. Getting on the bike again after a rest day will feel fantastic!
Do not train when you feel hungry or unwell
Either will drain you and you will do your body more harm than good. After eating good carbs more than one hour before, you can train for 90 minutes without re-fuelling your muscles with some more glycogen. Never feel that it is making you stronger by 'running on empty'. You can deplete muscle strength and it ruins your body's fat burning capabilities. If you ever feel at all unwell, pushing your heart rate can be extremely dangerous. So just treat it as a rest day. Never feel guilty about interrupting any training regime if you feel any symptoms of flu, nausea, or any other illness. And if you are on any painkillers, do not train until 24 hours after a course is completed. Again, just treat it as rest and then feel refreshed and ready when you can get back out on your bike.
Train alternate days for leg rides, tempo and intervals
Variety really is the spice of elite cycling or athletic life! Unless you have the free time to train twice a day (and then get the requisite rest), try to get your body used to race conditions. So, for an average sportive or club rider, two example week's' cycling training would be:
Week One
Monday. Rest
Tuesday. 60km tempo
Wednesday. One-hour intervals
Thursday. Rest
Friday. 80 km easy
Saturday. 80 km tempo
Sunday. Rest
Week Two
Monday. One hour intervals
Tuesday. 100km easy
Wednesday. Rest
Thursday. 60km tempo
Friday. One-hour intervals
Saturday. Rest
Sunday. 120km easy
For an average standard racing cyclist during the season, we recommend as much racing as possible to achieve real leg speed. It beats lonely painful intervals every time, when you are pumped up with adrenaline during competition. However an elite rider or athlete will need easy days too, training one day for 4-6 hours midweek, between weekend races. Check with your club coach or more senior riders in your own training groups. Just remember to follow the rule to rest. Enjoy that day off and you will relish the next day on the bike even more! We hope these Elite Fitness Training Tips have given you some insights on achieving more through your training. See:
http://www.elitecyclingfitness.com
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