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Ocean Lava Lanzarote

Lanzarote - 01-11-2014


Turbo training session

Turbo Time

October 13, 2014 - General Training

As the nights draw in, its time to dust off the old Turbo trainer and put some focussed sessions together. Whether you live on the snow-locked Colorado Front Range or in your office for 13 hours a day, the indoor trainer is a key part of many riders’ midweek training regimens. Follow these five workout plans to keep the trainer interesting and to optimize your time in the saddle while staring at the wall. Workout E1: Rolling hilly course (63 minutes) Warm-up 5:00 Pedal easy with cadence above 90 rpm. 5:00 Alternate :30 standing, :30 seated. 6:00 Seated, alternate 80 percent of workload between 1:00 on right leg, 1:00 on left leg. Set 1 6 x 2:00 Effort: Zones 1-2, RPE 6-10, Critical Power 180 Choose a gear to maintain 70 rpm in Zone 2. 60 sec. rest interval (maintain 100 rpm during rest interval) 3:00 Spin easy Set 2 6 x 3:00 Effort: Zone 2, REP 10-12, Critical Power 180-90 Choose a gear to maintain 70 rpm in Zone 2. 60 sec. rest interval (maintain 100 rpm during rest interval) Cool down 5:00 spin easy workout E9: Feel for pacing (131 minutes) Warm-up 5:00 Pedal easy with cadence above 90 rpm. 5:00 Alternate :30 standing at RPE 10, :30 seated at RPE 6 6:00 Seated, alternate 80 percent of workload on each leg for 1:00. Set 1 3 x 15:00 Effort: Start at low Zone 1. Every 5:00, increase heart rate by 3 bpm or power by 10 watts Throughout this set, try to guess your intensity before looking at your HRM or power meter. 5:00 spin easy Set 2 3 x 15:00 Effort: Start at low Zone 3. Every 5:00, increase heart rate by 3 bpm or by 10 watts. Throughout this set, try to guess your intensity before looking at your HRM or power meter. Cool down 5:00 min. spin easy Workout SS2: Spin-ups (60-65 minutes) warm-up 5:00 Pedal easy with cadence above 90 rpm 5:00 Alternate :30 at 100 rpm and 80 rpm 5-10:00 Easy riding at 95+ rpm Set 8 x :30 Effort: Zone 1-2, RPE 12-14, Critical Power 90 Spin up to the maximum rpm you can maintain without bouncing, then maintain for :30. 4:30 rest interval Cool down 5:00 min. Workout ME5: Cruise intervals (51-59 minutes) Warm-up 5:00 Keep cadence over 80 rpm. 6:00 Do 1:00 min. reps at 60 rpm and 100 rpm. 5:00 Spin easy at 95+ rpm. Set 4-5 x 6:00 Effort: Zone 4, RPE 15-16, Critical Power 60 Pedal steadily at 90-95 rpm, maintaining your 60:00 time trial pace. This workout help increase your speed at lactate threshold. 2:00 rest intervals Cool down 5:00 Spin easy Workout M7: Fruit loops (84 minutes) Warm-up 5:00 Pedal above 90 rpm. 5:00 Do :30 reps at 80 rpm and 100 rpm 5:00 Pedal at 95+ rpm. Set 1 3x 4:00 Ride 2:00 standing at 70 rpm. Effort: Zone 2, RPE 10-12, Critical Power 180 Ride 2:00 sitting at 100+ rpm. Effort: Zone 2, RPE 13-14, Critical Power 180-90 2:00 rest interval 3x 6:00 Ride 3:00 standing at 80 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90 Ride 3:00 sitting at 100+ rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180 2:00 min. rest interval 3x 6:00 Ride 3:00 standing at 70 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90 Ride 3:00 sitting at 90 rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180 2:00 rest interval Cool down 5:00 Spin easy Editor’s note: These workouts are reprinted with permission of VeloPress from Workouts in a Binder for Indoor Cycling by Dirk Friel and Wes Hobson. For more sample workouts, please visit velopress.com/workouts. Read more at http://triathlete-europe.competitor.com/2014/01/16/sessions-to-spice-up-the-indoor-trainer#ZVxC9McRyeSKF0zQ.99
cookingfish1

Power of Fish!

October 13, 2014 - Food Nutrition

Fish, why is it so good for us? Would you believe that fish is a great nutrient to help your body after a strenuous workout? I didn’t, but I have been converted! Seafood has long been recognised as the best dietary source of Omega-3.  You’ll have heard a lot about Omega-3. It’s on food packaging, it’s in advertisements and it’s in the papers.  But what is it? Why do we need it? And where can it be found? Health benefits of Omega-3include: significantly reduced chances of cancer and heart disease.  Boosts to sporting performance and concentration.  Association with brain development, joint function and healthy skin. Some examples of fish species for Omega-3:- Lemon sole and Monkfish 140 mg per portion.  King scallops 207mg  Tuna 223mg per portion, also Lobster, Halibut, Sea Bass, Mussels, Cockles, Salmon, Mackerel, and top of the pile - its Herring, and don’t forget with over  100 species of fish to choose from threes no excuse for sticking to the same old fish.  Try a new one. Now that's what I call Omega-3. It also comes in capsules, but I recommend the real thing from my favourite Fishmongers, Francis Greene Fishmongers Swansea Market Since I started eating the fish my joint pain has definitely eased and I believe in real food not supplements or tablets.   Omega 3 can also help the following: Blood fat (triglycerides).Fish oil supplements can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease. DHA alone has also been shown to lower triglycerides. Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs. Depression. Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar Baby development. DHA appears to be important for visual and neurological development in infants. Asthma. A diet high in omega-3s lowers inflammation, a key component in asthma. But more studies are needed to show if fish oil supplements improve lung function or cut the amount of medication a person needs to control the condition. ADHD. Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as a primary treatment. Alzheimer's disease and dementia. Some research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging. But that's not certain yet.     So my top tips for this week: Eat real food instead of taking vitamins or tablets Make eating fish part of your training regime. Eating the correct fish will help you recover from exercise Omega 3 from fish can increase sporting performance and concentration Omega3 may significantly reduced chances of cancer and heart disease and much much more. For more information on real nutrition feel free to drop Non a line at www.nonevans.com