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March 2009 Blog Posts (7)

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High cadence pedalling isn’t for everybody

Broadly speaking, higher cadences are fuelled by the aerobic system, where glycogen and fat are oxidised (burned) to power the slow and intermediate fibres of the muscles. As power output increases, the proportion of fats burned decreases in relation to glycogen, although some fat is still used. Glycogen requires more oxygen to burn than the equivalent amount of fats, so as power output increases so does oxygen demand.



High power output using a low cadence recruits a greater… Continue

Added by PB Cycling Editor on March 20, 2009 at 2:45pm — No Comments

Knackered trainers

Logic suggests it’s prudent to replace trainers as they get worn out and now there’s scientific evidence to support this! The British Journal of Sports Medicine gave 24 runners a gait analysis in new shoes then repeated the study after each runner had clocked up 200 miles on the road. Regardless of the type of shoe, each runner showed reduced dorsi flexion and increased plantar flexion.



In layman terms, their feet were flexing upwards… Continue

Added by Sports Science Editor on March 18, 2009 at 1:30pm — 3 Comments

Recovery strategy

Start with the three R’s: re-hydration, replenishment and repair. Re-hydration comes first because a dehydrated cell won’t be able to transport the nutrients for replenishment and repair. If you’ve been drinking a sugary sports drink all day, opt for water.



Glycogen stores will be low after a hard ride, so the sooner you can grab a savoury sandwich and replenish the depleted fuel stores, the better. Aim to consume one gram of carbohydrate per kilogram of… Continue

Added by PB Cycling Editor on March 16, 2009 at 2:39pm — No Comments

Powerbreathing

Using an inspiratory (breathing) trainer can improve your breathing and enable you to train harder for longer.



When your inspiratory muscles fatigue, they steal blood from other muscles in order to operate, affecting your performance. Powerbreathing works along similar principles to resistance training, making it harder for you to inhale and forcing your diaphragm and ribcage muscles to work harder to suck air into your lungs.



How does it work? You breathe through a hand… Continue

Added by Sports Science Editor on March 12, 2009 at 5:04pm — No Comments

Ice ‘n easy

New research suggests that taking a cold dip after heavy exercise can aid recovery. The Australian Institute of Sport recently took a group of male basketball players part in a 3 day event and assigned them a range of different recovery strategies.



Though those given carbohydrates and told to stretch and another group given compression kit showed improved recovery rates, the group immersed in cold water demonstrated the best… Continue

Added by Sports Science Editor on March 11, 2009 at 1:55pm — No Comments

Stay motivated

It is easy to lose momentum in the winter months. Cold, wet and dark conditions make it harder to get going and easier to find excuses. Even the most dedicated of riders can lack enthusiasm during a lengthy block of training with no immediate race or goal in sight.



5 tips to stay motivated:



Take a training “mini-break”

Feeling down or lethargic isn’t necessarily a sign of a decrease in motivation. but could be a sign that you need a rest. A couple of days off… Continue

Added by PB Cycling Editor on March 9, 2009 at 8:58am — No Comments

Pre-race gear check

There's nothing worse than getting half way through the bike leg of a triathlon to find your front changer coming loose and jamming your chain so that you can't pedal anymore. Or putting on your goggles on the start line to find the nose bridge break. Planning and checking all your equipment could be the difference between reaching your goal and dreaming about what might have been. Put together an essential equipment list.



For an Olympic / Half Ironman distance triathlon you could… Continue

Added by PB Triathlon Editor on March 6, 2009 at 5:35pm — No Comments

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