Omega 3

Lately I have really been hitting the Omega 3 hard! Eating lots of Salmon, Mackerel, Trout etc after my training sessions, and I have really been noticing some big benefits- particularly in my recovery times and muscle soreness the next day.

Here is a good article on why Omega 3 is essential to performance:
http://www.minami-nutrition.com/website/docs/PR_Omega-3%20in%20active%20sportspeople020610_EU.pdf

Cycling, Socialising and Cake

Cycling can be a very lonely sport! Battling away against the wind and rain on your own for upwards of 4 hours- all in the name of enjoyment!

Group at the club ride cafe stop

It can of course however, be a great way to socialise and make new friends. Joining a club and getting out for the weekend runs and competing in evening time trials has been one of the best decisions I have made!

It has provided a great boost to my fitness- riding with those stronger that you is the quickest way to develop and committing to a group of friends is a sure fire way to combat any motivation problems!

Carrot cake or Pecan pie??? Too hard a choice!

Oh and the major upside- cafe stops are a great way to try some of your local area's best cake! Careful mind- or you will have to keep cycling a lot longer to burn off all those calories!!

So get out there- find a club and get riding!

Michael Johnson- Survival of the fittest

Last night I watched a fascinating documentary by one of my all time heroes- Michael Johnson. Michael makes a personal genealogical and scientific journey to discover if African American and Caribbean athletes are successful as a result of slavery, and while it may not come to a definite conclusion, the theories it raises are very interesting. It also does a good job in highlighting the terrible injustices during the time of the slave trade.


Well worth watching: http://www.channel4.com/programmes/michael-johnson-survival-of-the-fastest

Need a challenge??

Ok, so you think you are fit? Maybe you have ran a marathon or two? But do you reckon you could run an ultra marathon..... and drag a donkey around whilst you runhttp://www.burrodays.com/pages/burro_race.htm
Got to be one of the craziest challenges out there!

Benefits of Fiber

http://news.yahoo.com/fiber-boosts-bowel-beneficial-bacteria-181708309.html

Great podcast available here on the benefits of fiber in your gut

Benefits of BCAA

I have been using Branch Chain Amino Acids for a while now. I take 3 supplements- Fish Oil, Vitamin D and the BCAA's. Here is a link to a very good article outlining the benefits associated with the supplement- well worth getting on board with this- I have found them a little difficult to get a hold of, but have found them in some health food shops but failing that you can find them online at places like MyProtein.

http://blog.metaboliceffect.com/2009/12/10/surviving-the-paleodiet/

Want to lose fat?

Another great article on nutrition here: http://www.sciencedaily.com/releases/2012/06/120626163801.htm

Even more evidence that goes against the popular culture that low-fat diets that are high in carbs and whole grains are good for you- surprise, surprise they are not!!

Life in the slower lane

There is a lot of high-intensity bias in fitness journalism. Many people will advocate the faster sessions like hill repetitions, speed intervals and time trials. These workouts are seen as being more interesting than slower, steadier sessions such as recovery and aerobic base workouts. The last thing people in my position want to do is bore our readers, so more often than not we overlook the vanilla low-intensity workouts and write about the sexy high-intensity ones.

In the aggregate this bias gives athletes the impression that high-intensity workouts are more important. This is unfortunate, because the opposite is true. Low- to moderate-intensity swimming, cycling and running are the foundation of the most effective triathlon training programs. The world’s best triathletes spend most of their training time working at very comfortable effort levels.

Many of the world's best athletes use the steady base run, ride or swim as the cornerstone to their training routine. Also the high intensity interval sessions require a certain amount of base level that you can only attain though steady state exercise. Moreover the high intensity sessions will take a lot out of your body and put a large stress on your recovery system meaning that they cannot be performed frequently. 

I have learnt the hard way not to neglect my base sessions- so yes while the speed sessions are necessary- don't forget to plod along every now and again!

Lets talk about sex!

People often shy away from this subject, but heavy endurance training can and often does have a quantifiable effect on our sex drive. I have experienced this myself- but never really know the reasons why, and what could be done about it.

Well, I have come across a very interesting article on the just this subject and the rigorous training places on our hormones and therefor on our sex drive. Well worth reading and it offers some good practical advice if you feel that the training you are doing is having a negative impact on you.

http://blog.trainingpeaks.com/posts/2012/6/25/endurance-training-and-sex-drive.html

Coffee Drinker? Good News!!

http://www.optimumnutrition4sport.com/?page_id=425

Great article on the effect of Coffee on athletes.