An extract from propolis, the waxy resin collected by honeybees, may reduce the detrimental effects prolonged exercising in hot climates, according to a new study.
Posted by admin as Nutrition, antioxidant at 12:34 PM MST
June 30th, 2009
Honey extract may ease heat stress for cyclists: Study
Running Faster On High-Grade Oil: Mouse Study
Just when you think we possibly can not break that last world record, in a speed sport, there’s new research that says we have the capability. I wonder how fast we can go?
Marc
June 24th, 2009
Drinking Milk In The Morning May Help Stave Off Lunchtime Hunger
A calorie decrease as little as 50 calories per day can add up in the long run. Americans may be gaining weight at a rate of up to two pounds per year, likely caused by an average of less than 100 calories per day, according to recent research.
via Drinking Milk In The Morning May Help Stave Off Lunchtime Hunger.
Marc
Posted by admin as general at 8:38 AM MST
June 23rd, 2009
Constant Power Article
A really good article, from Cycleops, on the importance of doing level 2-3 rides at a steady power level. These are the rides that are predominately endurance/ low tempo rides.
Marc
June 21st, 2009
Summer Sales Event
Sign up with my coaching service between June 21,2009 and September 6, 2009 and I’ll waive the set up fee.
Have a great and safe summer.
Marc
Posted by admin as News, Rightway Coaching Services at 1:17 PM MST
Pacing Intervals
Today’s file is an example of a type of interval that is crucial for time trials, that is, pacing up rolling hills at 5-10% over your functional threshold power. Try doing these intervals without looking at the power tap too often, for those of you who don’t time trial with power, to get a good perceived level of exertion up the hills.
Posted by admin as Training, power, power file at 11:20 AM MST
June 19th, 2009
Developing Fast Twitch Fibers
The power file below is a workout that is good for developing fast twitch fibers. The workout entails 4 sets of 10 reps at 15 – 20 seconds on/ 40 seconds off with 10 minutes of recovery between sets. Criteriums, mountain bike races and cyclocross races are run very similar to the on/off periods. Lots of repeated efforts, or jumps out of corners, getting back up to speed. Each interval is started out of the saddle for 8-10 seconds and then the remainder of the time is done in the saddle.
Doing 15 second intense bursts over and over such as these gives your muscles time to recover while keeping your heart rate up. A benefit to both systems.
Posted by admin as Training, general, power, power file at 7:25 PM MST
June 18th, 2009
The Science Behind the 3 Energy Systems
The following is a brief explanation of the physiological science behind the 3 energy systems. What durations of training cover which sources of fuel?
At the beginning of a workout, whether anaerobic or aerobic, the body will respond by provide the working muscles with adequate energy to meet the demands of the workload.
Adenosine triphosphate (ATP) is the chemical substance within the body that supplies the energy that enables muscles to contract or relax. During muscular activity, ATP is converted to adenosine diphosphate, or ADP, while releasing direct energy for the muscle.
After approximately 10-20 seconds the ATP and creatine phosphate anaerobic energy source is depleted , then glucose is used by the body. After roughly 20 seconds, more emphasis is placed on the anaerobic lactate (glycolytic) system. Stored muscle glycogen will be used to provide energy by being broken down into glucose. From 20-120 seconds of exertion, glycogen becomes the primary source of energy.
The first two minutes of activity should be primarily anaerobic, meaning the body does not use oxygen to metabolize stored glycogen. Usually any burst of activity that lasts less than a minute or two is considered predominantly anaerobic.
After 120 seconds, glycogen is the source of fuel and the aerobic energy system starts kicking into action. After about four minutes, the energy supply is completely aerobic, using glycogen and fatty acids as energy. Aerobic means “with oxygen.” Oxygen is used to help metabolize (oxidize) stored fatty acids (triglycerides) to ATP through a complex process known as the Tricarboxylic Acid Cycle (Kreb’s Cycle or Citric Acid Cycle). The longer the duration of exertion, the higher the percentage of fats burned. With aerobic training, the body becomes more efficient at using fat as an energy source for strenuous work and recovery.
FROM: USATF COACHING EDUCATION PROGRAM–BY: Jack Ransome, Ph.D., Tinker Murray, Ph.D., Bob LeFavi, Ph.D., Robert Vaughn, Ph.D., Joe Vigil, Ph.D.
Marc
Posted by admin as Physiology, Training, general, power at 1:02 PM MST