Sports Training and Nutrition Resources (01)
Increasing Endurance with Sports Energy Drinks and Other Fluids
If you are going to exercise for more than 25 minutes, according to This article, you can increase your endurance by drinking fluids. If you are
going to exercise for more than 45 minutes, you can increase your endurance with sugared drinks, which provide a quick source of calories. Sugared drinks such as fruit juices, soft drinks and sports drinks can be absorbed just as rapidly as water. There is more useful information about sports drinks in this article, including a chart that compares sports drinks and other fluids for exercise in hot weather.
Weight Training for Bicyclists
When bicycling season is over and the weather is getting cold, this website is a sure-fire hit to help you stay fit. Winter is a time to take a break from serious mileage, but keeping your body from atrophying can be a challenge. Many coaches have been keeping cyclists in the gym from late October until March; which is fine, but you don't want to bulk up by doing low repetitions of very heavy weights. Instead, this website suggests higher repetitions of lighter weights. Information includes which exercises to do in various months, and it also shows various sports training exercises to maintain fitness during the winter.
Monitoring Heart Rate Training Zones
Heart rate training zones are calculated by taking into consideration
Your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone subtle physiological effects take place to enhance your
fitness. This website includes information about the various training
zones, so you can see which one you fall into while you're training and
monitor your progress. You can even calculate your heart rate and see
which zone you fall into with a calculator that lets your plug your
individual numbers in.
Glycogen, Sodium and Triathlon Performance
This article discusses the chemical reactions in ones body that interact
and tells what to do to stay at optimal performance. Bonking, as commonly
referred to by runners, swimmers and bicyclists, is when you start to lose
the ability to concentrate and ultimately feel disoriented and overly
fatigued. It occurs when energy intake does not meet the expenditure and
glycogen storage plummets to an extremely low level. To combat bonking,
try to take in 1-2 grams of carbohydrate per kilogram of body weight per
hour. This can be accomplished by drinking 4-8 ounces of a 6-9 percent
carbohydrate solution every 15 minutes and eating energy bars or gels.
Sodium is another important factor that triathletes should be keen on. The
balance between water and salt in the body is altered when salt is lost
through perspiration. Salt levels in the body are diluted when we hydrate
to compensate for the loss of water, which happens while exercising, but
not for loss of electrolytes, by drinking plain water or a carbohydrate/ electrolyte energy drink without a high enough concentration of sodium.
Smart Snacks for Athletes
Sample snacks are offered on this website and their quantities offer triathletes a diet plan to help them choose smart snacks during training and races. It recommends eating fruit instead of fruit juice, high-calories vegetables and making sure that one eats breakfast and does not skip the meal. Buying ice cream is out of the question, according to this article.
|
