I know this is always something that needs to be taken with a thought process that allows you a learning curve that is outside an obvious physical exertion but the relationship between the thought and the action is very conected
Fat burning amongst endurance athletes
Fat burning is a very popular, and often used term amongst endurance athletes, but is it really important to burn fat and, if so how can it be best achieved.
The term fat burning refers to the ability to oxidise or burn fat and thus use fat. Instead of carbohydrate as a fuel .
For an Athlete, this is where fat burning is associated with weight loss
Factors affecting fat oxidisation.
Exercise intensity
in absolute terms, carbohydrate oxidization increases proportionally with exercise intensity, whereas the rate fat oxidization increases this decreases again at a higher exercise intensity.
So although it is often claimed that you have to exercise at low intensity to burn fat is not necessarily true.
Again exercise intensity may have importance for weight loss programs health-related exercise programs and endurance training.
The important fact is diet high in carbohydrate, suppress fat oxidisation. a Diet low in carbohydrates will result in high fat oxidisation.
Endurance athletes often used exercise with out breakfast as a way to increase the fat oxitative capacity of the muscle.
Nutritional supplements.
There are many nutrition supplements on the market that claim to increase fact oxidisation these supplements include caffeine, carnitine, guarana, asian ginseng, there are quite a few others, of the ones mentioned Green tea extract is found to increase fat oxidisation by up to 20% during exercise.
At present, the only proven way to increase fat oxidization during exercise is to perform regular physical activity.
- Image by size8jeans via Flickr
Exercise training will up- regulate the enzymes of the fat oxidization pathways, increased blood flow etc. All of which will enable higher rates of fat oxidization.
higher fat oxidation rates during exercise Is generally reflective of good training status, the vast majority of nutrition supplements do not have any desired effects and currently the only effective way to increase fat oxidization is through exercise training. it is still not clear what the best training routine is to get the greatest improvements as each individual has different fat oxidation rates.
Be reminded oxidation rates on average, are very small during exercise so for weight loss in order to oxidise one KG of fat mass more then 33 hours of exercise would be needed.
For efficient burning of fat for energy, longer training, is not so much the order of the day it could be more the intensity, and of course you cannot go past the need to fuel the body with correct nutritional food sources that is the likes of fruit and vegetables ,seeds,nuts and good water.
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Diet and Nutrition for sport and fitness
You Really Are What You Eat
Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.
now you may be saying, what this has to do we are fitness and athletic performance
You Really Are What You Eat
I hope that sinks in its matters not, what type of supplement that you take it, matters not what new products on the market to make go faster. It is your diet, one preferably full of fruits and vegetables and even better in the raw state as much as you can will give your body, the best chance. It has to recover from exercise injuries and by injuries,I mean,the necessary tearing down and rebuilding of muscle tissue,that is very core for of training .
Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.
And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.
With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.
- Image by ninahale via Flickr
Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.
There is certain elements of nutritional and gender, issues that will determine a possible addition of a supplement dependent on training regimes
An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia
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And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.This is something that I will always speak upon or comment about is the relationship between mental and physical health.
When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.
Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.
I will be doing a series on super foods, fitness objectives, if you have any questions please comment below
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Short course or sprint Triathlon for beginers
- Image by matt coats via Flickr
Mini Triathlon
Training for a triathlon can seem overwhelming to athletes who are just beginning or who aren’t quite physically ready for multisports racing.
Just the thought of having to swim, bike AND run successively in one race is probably enough to turn anyone off from even trying the event. If this sounds familiar, why not try for a mini triathlon? These small but challenging races are popping up all over the world and are proving to be great fun for every aspiring multi sporter.
You Know I used to POH HA these events as I was firmly in the camp of purist Olympic distance racing but as the insurance and ligative arm of human interaction reared its ugly head the short course became a viable option for getting people into the sport of triathlon
Some mini races feature different distances for each of the three disciplines of the sport. Some are separated into different age group categories, such as a mini triathlon for kids and one for seniors, but most are open to virtually any athlete that cares to join.
Some start as small as a ( I have put this in old money distances as I am surprised how many people outside Ozzie read this The distance I would be talking about in Ks is 300 mtr swim 20k bike 3k run ) 250 yard swim in a pool, a 4 mile bike ride and finally a 1.5 mile run, some are a bit longer and include a ¼ mile swim, twelve mile ride and three mile run to the finish.
Why subject yourself to a mini triathlon? Many athletes would admit that training for and finishing a triathlon is one of their most memorable accomplishments as well as most enjoyable.
Wherever you end up on the finishers results list, you’ll probably get hooked and want to try another race which is a great thing to promote
With every finish comes the natural desire to push a little bit harder to get a little bit quicker. Trying to beat your last finish time is always a huge personal motivator for most athletes! .
However, a full Olympic or Half-Ironman tri could prove to be too much of a challenge so you have to be realistic and safe, so aiming for a mini triathlon is a much better and more realistic choice.
If you set your goals too high, the likelihood of giving up half way along your triathlon journey is much greater, whereas having a goal that’s attainable - such as first completing your first sprint triathlon.
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How To Determine Lactate Threshold Heart Rate
- Image via Wikipedia
Why Should You Know Your Own Lactate Threshold Heart Rate
Many people are confused by this term, the definition of lactate threshold heart rate is is a measurement of the level of exercise intensity in which the body can no longer clear any one of the by-products created by exercise, and as a result there is an accumulation of these by-products in the blood. The result is the burning feeling which is felt in the muscles during extreme load such as lifting weights, endurance racing, and other such intense exercise.
The reason that you need to determine your own specific lactate threshold heart rate, Exercising within your target heart rate zone has important long-term health implications.
The aerobic base is derived by analyzing where your lactate threshold heart rate is. typically 65% to 75% of your lactate threshold heart rate is your aerobic base.
It burns fat and aids weight loss, and reduces the risk of obesity, osteoporosis, high blood pressure, high cholesterol, some types of cancer, and diabetes. It helps prevent heart disease and reduces the risk of heart attack.
Aerobic exercise even helps to ease depression and improves mood. All in all, regular aerobic activity promotes general well-being, and helps to ensure you stay healthy, fit and active in your later years. In order to train your heart and lungs – which make up your aerobic system and to be an strong endurance athlete, you need to work on developing a solid aerobic base.
Some have used a simple formula as a basic guideline to determine their aerobic base, typically 220 minus their age and then multiply by 60% as well as 90%.
As an example, a 30-year old would calculate his optimal heart rate zone using the formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (aerobic base) and 171 (lactate threshold) beats per minute. ( this does not allow for other factors )
This is not a very accurate formula as it is simply far too vague and general for everyone to use.
To accurately determine your own individual lactate threshold heart rate, you would need to visit your doctor or exercise physiologist for an endurance test where blood tests would be administered while exercising.
You can also use a heart rate monitor
- Image via Wikipedia
and do a self assessment while running or cycling and measure your heart rates in a 30 minute field test. Start the heart rate monitor to begin recording from the beginning of the trial and push yourself to complete the interval, just not so hard that you need to slow down significantly at the end. You should start the first 10 minutes easily and accelerate your way up to what feels like your max. output. You can roughly determine your own lactate threshold heart rate by calculating your average heart rate over the 30 minute duration.
Of course this won’t be 100% scientifically accurate, but it will be close enough to understand your own rough lactate threshold heart rate and from there, be able to estimate your own aerobic base.
For example, if your estimated lactate threshold heart rate is 120, then you want to be exercising at 65%-75% of that, or 78-90 beats, for as long as possible. As a multisports athlete or triathlete, this develops your aerobic base and strengthens your heart and lungs in the most efficient manner for endurance sports.
Once you’ve established a solid aerobic base fitness level, then you can focus on other aspects such as developing sports specific strength for swimming, biking, or running by weight training, thus allowing for faster times in each component of your triathlon event and ultimately your overall finish.
The other benefits of a heart rate monitor are as follows:
- - Improves your level of fitness by monitoring your heart rate. Monitoring your heart rate keeps you in the “zone”.
- Is an aid to prevent injury by monitoring your heart rate, if your heart rate climbs too high, you can slow down accordingly.
- It helps in monitoring you overall level of fitness. You can see improvements with time, and makes your progress measurable.
- It can motivate you and help with better performance as long as you do not become a slave to it
- . It can make goals measurable and thereby not so subjective
- It allows for effective and efficient exercise which is important if you are counting calories to loose weight
What it does not allow for is what is known as heart rate drift, as with all techno toys they are and aid and a measurement tool not the absolute authority
There is a Toad in my shoe
Image via Wikipedia
There is a toad in my shoe
Here in Australia you are always told as a child that if you get into the habit of checking your shoes
left on the porch or outside you will ensure no little critters will get into your boots and attack your
toes as you slide your foot in. I was not thinking of this when I sat down on the porch
and pulled my shoes on getting the most horrible shock, when after realizing my foot was not going
to slip in, I hastily withdrew my foot and up ended the shoe, only to have a very startled
toad drop out and hop off.
Now this can be a cause for a laugh as we both got quite a shock but after I got over it I
started to reflect on why the toad was in there in the first place.
Toads as in the manner of all creatures, are not pushy types and they will make a home in a cool environment
that not being used for anything else .
My running shoes have not been used for a while, now admittedly I have an injury that keeps me from running so they they not much in demand.
I paused then to reflect on the possible learning that could be in this incidence without being too deep and meaningful.
I realized that by not accepting I could not train and run competitively and cast of my shoes , I had really pushed away a lifestyle and an Identity that I had before my injury, tying self and identity to success in my sport.
I used my sport as a lot of things, one was a tool in keeping my depression under management and feeling good about myself
By finding a worthiness in being a high achieving athlete, I had created a void that I have been experiencing
since my inability to compete.
What had happened is that I had forgotten about life outside triathlon, long runs
and Sunday races that’s why when I tried to slip into other boots that haven’t been
used for a while I discovered a toad in them.
Struth bit of a wake up call so where do I go from here ,well I will check my shoes before I put
my toe’s in them that’s for sure, but back to the lesson.
Being fixated on one thing, and it is real easy to do in an athletic pursuit
you have to remember that there is more going on than your narrow point of focus
or may be that is just me?
Finding out I could not run was a very big thing for me, which turned up the depression knob,
but the realization that I really struggled with, was I had so much identity attached to being a
successful triathlete that I could not even think about doing something for fun and not having
to be the best, or as I am prone to saying, to being at the pointy end of the race.
So lesson learned, enjoyment in sport is about social connection, participation at what ever level
you get your success from , having an understanding and appreciation that all aspects of life
are contributers to success.
So do not leave areas of your life to sit outside, and be cast off or you might just end up with
something worse than a toad sneaking in to to bite you on the toe.
Talking about shoes sort of :-) These Guys have gone out on a limb and put a new trail running shoe on the market
For the past 15 years have designed top-of-the line gear for almost every major athletic company. They started as staffers for Nike in the late 1990s and most recently were independent contractors assisting Under Armour launch a line of football cleats.
But late last year the two launched their own company, 20 Degrees North, and started seeking their own piece of the $46 billion outdoor-recreation market.
“It’s probably not the best time to start a shoe company,” “But we’ve been designing for everyone else for years, so why not do it ourselves? How hard can it really be?”
Last month the duo launched their first product, a line of bright-colored running shoes for the 40 million
American joggers who run on off-road trails, here in Australia we are seeing a big interest in of road
Triathlon where the uneven terrain of mountain passes, beaches, and forests necessitates a wider, more
stable running shoe than those worn by track-and-field athletes.
About a dozen companies, including Adidas and Asics, already sell trail-running shoes, but 20 Degrees’ founders say the market lacks a clear leader.
For research, they examined photos and Internet footage of big cats’ paws, discovering that their pads - not claws - wrapped around rocks and uneven terrain to give them better stability.
“Other companies look at putting hard teeth and large pieces on the bottom of shoes to give them stability - that adds weight,”
Instead, 20 Degrees fitted the bottom of its shoes with lightweight, blown-rubber traction pads and grooves to make them work more like paws. The company also used an injection-molded manufacturing process that is generally associated with Crocs not high-performance sneakers. And although that makes the shoes almost twice as expensive to make, it resulted in a trainer that is almost two ounces lighter than competitors’.
But no matter how light and agile their shoes are, it’s hard to break into the shoe market, especially in such a niche.
To build credibility among die-hard athletes, 20 Degrees is targeting the some 28,000 runners that participate each year in Xterra races, a series of triathlons held all over the world. In 2007, 20 Degrees inked a deal with Team Unlimited, the Maui firm that runs the Xterra races, and is selling its shoe under the Xterra name. The Maui location is also the inspiration for 20 Degrees’ name: Hawaii is found at 20 degrees latitude.
As a result, the Xterra shoe will get exposure at races and on Xterra Planet TV, a sports cable network that, according to Team Unlimited CEO Tom Kiely, gets about 50 million viewers a year. The company also has access to five Xterra-sponsored athletes, competitive runners who have been testing 20 Degrees’ shoes since spring.
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Cancer, hope, sport, triathlon all good WHAT????
How can cancer be good, how can any adversity be viewed as good, try changing the thought to Problems are Opportunities in Disguise.
Even though you’ve had bad things happen to you, you probably realize that you’re much wiser and maybe more compassionate for having experienced those problems.
Life will send you curve balls all the time,your pain will be attached to what you make of the event.
I encourage anybody, stuck in the thought process of guilt, regret, and despair, due to a life situation to ask not the question of why me ? but, what can I learn, and how can I use this as a getting of wisdom for my life journey.
As in all things stepping up to the start line is the only way to be in the race.
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Training and depression
I found this fascinating quote today:
Taking care of yourself physically is imperative when dealing with depression. Regular exercise and eating right isn’t necessarily going to cure your condition, but if you’re sedentary and have a poor diet this will only make things worse. Get out of bed at a decent hour even if you don’t feel like it and don’t allow yourself to indulge in junk food or sugary snacks, even if they temporarily make you feel better. If your blood sugar spikes or you gain weight, this will only add to your depression.Really Easy solutions for Dealing with Depression, Sep 2008
You should read the whole article.
Olympic star no just determained
With the Olympics near to start and the world looking at the elite performers, the tale of Peggy Allen competing
in a sporting event one of the most grueling disciplines triathlon, nevertheless finishing one, were never in her favor
“I’m stoked I did it,” the 58-year-old Allen gleefully proclaimed”I’m a Stage 4 cancer diagnosis but I did it.
Five years ago she decided to give it a whirl after undergoing successful gastric bypass surgery that downsized
her body some 150 pounds, Allen started training for the 2004 triathlon — a half-mile swim followed by a
12-mile bike ride, then a 3-mile road race to the finish line.
Those plans got waylaid when she was diagnosed with a rare form of intestinal cancer, which had spread through
much of her abdomen.
She needed extensive surgery and chemotherapy, Chemo treatments prevented a try in 2006, too, but she was
healthy enough to contemplate training for the 2007 race.
As the competition approached, though, she was forced to quit training when doctors found the chemo drugs had severely
damaged her colon. But she was determined to continue her quest. Last September, when she was taken off the
cancer drugs, and started training for this year’s race.
NEVER GIVE UP
With the sponsorship of the Regional YMCA, Allen went at the task with the energy of a survivor.
She worked with a personal trainer to build strength and endurance.
“I hate running,” she admitted.
In April she was dealt yet another blow. “The terrorist was back,” she said with a sigh.
Stomach pains signaled a new tumor in her abdomen, along with other pockets of cancer cells.
Chemotherapy would have to resume.
This time, though, Allen was stronger than her toughest foe. With her doctors’ blessings,
she was able to stall aggressive treatment until just after the race.
As long as she felt well enough, they advised her to go ahead.
Two hours and 45 minutes later, Allen did what at one time seemed an impossible dream.
With her husband, David, and triathlon organizers at her side, she finished the three-part course.
“I did it for me,” Peggy said. “I did it to prove I could do it.”
From the start of their workouts, Peggy was driven. Even with the chemotherapy she is about to undergo again,
Peggy plans to do the triathlon again next year. She wants to shave time off her result.
Allen’s sister-in-law said her <strong><span style=”color: #ff0000;”>can-do spirit against loads of adversity</span></strong> has proved contagious.
About a dozen friends and family want to join her next year.
It has not been an easy year for her, but she just focused on crossing that finish line,
“And that’s what life is all about. Helping each other get to the finish line.”
I would also add that it it is as important to support each other to get to the start line
“”I am really proud of myself,” Allen declared. “I wasn’t going for the Olympics.
<strong><span style=”color: #ff0000;”>I was in it for the journey, not the destination. </span></strong>
<strong></strong>And I had a great time.”
Wow what a great story if you have read Lance Armstrong’s books he describes quite graphically the
debilitating effect of chemo, to put all aside is a wonderful indication of the resolve of Peggy to be in
control of the circumstance around her and go for her own personal gold
</span></span>
Getting Graeme Pearson to spit Venom
Had a great time at Christchurch for the 1/2 Marathon the natives seemed relieved that New Zealand athletes took top spots this time around.
I will file a report of the race a little later but for me the big news is that I finally got to meet the enigma that is Graeme Pearson. Graeme designed and built the Venom frame I use.
I have mentioned The Machine in my post
http://www.watzzupsport.com/2006/06/22/i-make-this-machine-look-goodi-make-this-machine-look-good/
Over the years the bike has seen all sorts of use and has never let me down but I wanted to change the cables which led to the local bike shop throwing their hands up in the air as the seemingly simple job got complicated because of the nature of the frame.
I tracked down Graeme in Rotoura in the North Island of New Zealand. As I was in NZ for the 1/2 it was an easy decision to head up and conduct some business in the area and drop the frame off.
I was in for a treat as Graeme took the time to go through some principles he has in his design and building philosophies.
He took time out to have a quick chat about the new Venom frame that is being released, also about his own personal machine he rides.
I took a quick video which I broke into 3 parts the first one about my frame I handed to him
I will post the others over the next week. As the world Triathlon Championships have been run and won, come on Aussie come on, is a cry that has a different tone than the domination days that we had as a Nation.
Good on all those who took part well done in difficult conditions
Off Road Triathlon
I thought I would repost a cut down version of a video I posted last year as I was wondering what is the thoughts out there on the way Triathlon is going.
I know for myself I have seen entry costs rise, crowded race courses, and getting nothing back. As a participant I am not so concerned about silver ware as It is not the driving motivation for me, but I do wonder am I getting value for my money ?
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Sometimes when you really do want to get started
BUT
the Motivation is not there try the power of positive therapy to change the way you think CLICK ON THE PICTURE ABOVE
see where it takes you
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