Information & advice from this inspiring athlete
Triathlon Coach & Editor
As well as being a certified triathlon coach, Nadezhda is a designer, businesswoman, model and artist and is well qualified to give advice and to share her amazing lifestyle with others.
We thought that you’d benefit from reading the wealth of advice and information that this superb athlete and inspiring woman has to offer. This page is filled with useful articles, blogs and kit tips to help you in your own cycling lifestyle. Simply read, inwardly digest and allow Nadezhda to guide you on in your quest to be the best.
Lifestyle isn’t something that we can simply buy; it’s part of who we are and we need to developin a free and unrestricted way if we are to develop the lifestyle that is part of us. We can however take tips and advice from others along the journey and that’s what I’m here to do – to share with you tips and advice on a variety of subjects, from fitness tips, kit tips, recipes, well-being and anything else that’s useful and good to share 🙂
Let’s take you on your own lifestyle journey then. Take a look at the blogs below, and if you’ve got any questions, then simply email me here at Pedalnorth 😉
Portable, easy to eat and chew, sweet but non sticky and suuuper tasty – these are the perfect characteristics that every energy bar should have. Food is fuel. The right energy bar under the right circumstances can be crucial in a race or ride. The Voom bars are designed to provide quick energy burst during exercise, that’s why they are high in carbohydrates, which are easily digested and absorbed quickly into the bloodstream – this can be good if you are on a 3-hour bike ride or racing, and out in the mountains here in Transylvania.
Sodium is a main electrolyte found in sweat and plays an important role in fluid balance in the body and in athletes’ performance. Sodium loss can vary a lot between individuals and is also pretty stable within an individual too. How do you determine if you are a salty sweater and how much sodium should you consume to keep hydration levels optimized? One thing is certain, and that is the issue of correct hydration and fluid replacement for athletes, so let’s examine this.
During the spring and summer of 2020 I’ve been using and testing the Voom Nutrition energy bars and their super tasty “Recovery Fudge” protein bar. Best of all, they’re more than a replacement for the Mars Bars and I’ve seen my power levels maintained on both long rides and shorter but harder rides. How can they benefit your own cycling?
VOOM is a young and vibrant brand from the U.K. and it’s one that has its base firmly in endurance sports, with triathlon, fell running and cycling being sports that the brands key people participate in at a high level. There’s also some good science behind what they do, with their own scientist within the brand team. All sounds good so far then.
The Voom electrolyte mix aims to match what we sweat out, to replace those lost salts and to prevent cramp. A hypotonic drink with a small amount of glucose as ‘co-transport’ means faster hydration is possible when consuming both electrolytes and glucose rather than water and electrolytes or water alone. Simply drinking plain water won’t do what you need. Yes, it replaces fluid, but not the vital electrolytes.
Vitamin D is vital for growth and maintenance of the bone and in regulation of electrolyte metabolism, protein synthesis, gene expression, and immune function – lots of important things for athletes. These vital functions are essential for all individuals, and they’re especially so for the elite and recreational athlete.
It’s critical as an athlete to stay hydrated, and also to know what to drink when,if you’re to maximise your performance. Nadezhda gives some useful advice to guide you in your training and nutrition plan
HIGH5 have been working with World Tour team BORA- hansgrohe to bring cycists a new slow release range for on the bike nutrition
A few words as I enjoy the ride
Despite the setbacks that sport has had due to Covid-19, it’s a really amazing time in my life right now, as I train for my first Olympic Games! Yes, I’m on the 2020 Australian Olympic Cycling Team and it’s soooo awesome. The games are delayed for 12 months yes, but I’m focused and will use this time wisely. Looking back at how it all started, it’s been a dream for me and I have to pinch myself 🙂 I was 13 years old sports fan and swimmer, but decided to go through Talent ID testing because I was curious, and perhaps wanted to get into rowing.
They identified me as a talent for cycling, but I wasn’t very keen on it, but hey, who knows – so I decided to give it a go anyways 😉 They gave me a track bike and a couple of training sessions and I loved it. I especially loved going fast on the bike and being on the track in general. None of my family was into cycling though, so the transition was a bit challenging. Eventually I started training with the triathlon team on the road and was grateful to have a triathlon group to ride with. As a 13 year old girl, road training was a challenge without a group because being out on the open roads with little knowledge or experience was a bit daunting.
Anyway, fast forward a few years and here I am, wearing our flag, having just competed in my first World Championships, and now training for the Olympics! Cycling has always given me the freedom to explore places, and I love riding with my friends and having a fun time. If I can I want to inspire more women to get out riding, as I understand that sometimes finding a group to ride with as a woman starting out can be challenging – it’s no secret that there are substantially less female cyclists in the sport. I’d encourage women to not feel embarrassed or ashamed to ride with the boys, and to never feel like you are slowing them down!
Everyone starts somewhere. If you’re lucky enough, you’ll find an awesome group of like-minded girls to push you in training and racing. Find someone who inspires you and connect!
I’ll be writing a regular blog here on Pedalnorth.com about my training, my thoughts, my fears and challenges and a few fun things too. It seems a great way to capture the journey and to hopefully inspire others to get on a bike and see where the ride takes you – my ride is heading for Tokyo and you can join me on this amazing journey, so keep checking in and catching up with me.
In the meantime, check out my social media feeds on Twitter, Facebook and Instagram and lets share a few thoughts and images. We all have dreams in life and the South Australia Sports Institute helped be to believe and to find out what’s possible – now, lets ride!
This website uses browser cookies to ensure you get the best experience on our website, that's all. We do not use tracking cookies. Our cookies allow us to help see which parts of the site you've visited and are set with an expiration date, so that we do not store them for longer than is necessary. We value you as a visitor, so thanks for coming to our website. You are free to opt out of cookies if you choose.
OKLearn morePrivacy policyWe may request cookies to be set on your device. We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website.
Click on the different category headings to find out more. You can also change some of your preferences. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer.
These cookies are strictly necessary to provide you with services available through our website and to use some of its features.
Because these cookies are strictly necessary to deliver the website, you cannot refuse them without impacting how our site functions. You can block or delete them by changing your browser settings and force blocking all cookies on this website.
These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience.
If you do not want that we track your visist to our site you can disable tracking in your browser here:
We also use different external services like Google Webfonts, Google Maps and external Video providers. Since these providers may collect personal data like your IP address we allow you to block them here. Please be aware that this might heavily reduce the functionality and appearance of our site. Changes will take effect once you reload the page.
Google Webfont Settings:
Google Map Settings:
Vimeo and Youtube video embeds:
You can read about our cookies and privacy settings in detail on our Privacy Policy Page.
[https://pedalnorth.com/privacy-policy/]