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 😉
Nadezhda
Embracing a Positive Mindset in the Pandemic
In an ongoing global pandemic, many athletes feel frustrated, angry and overwhelmed. This is because they had greater goals for 2020, only for news of race postponement or cancellation to hit home.
Instead of looming on despair due to the compensations we had to adjust, it would be essential to have a positive mindset to keep us going in the trials of this plagued year. Read through to see how to keep alive a positive mindset.
Instead of looming on despair due to the compensations we had to adjust, it would be essential to have a positive mindset to keep us going in the trials of this plagued year. Read through to see how to keep alive a positive mindset.
Foot and Ankle Strengthening For Runners
There is the idea that a person who includes running as part of their workout also helps the feet to exercise in the process. This is a wrong assumption. In daily routines, a runner should exclusively set time for strength exercises for the foot, knee and ankle.
Strengthening exercises helps one to maintain endurance throughout the miles that they plan to run.
Strengthening exercises helps one to maintain endurance throughout the miles that they plan to run.
Common Newbie Running Mistakes
Often, the most common mistake beginner runners make is too much mileage, too fast and too soon. They go from nothing to relatively high-volume training in a short period of time. They get so excited and enthused about their running that they mistakenly think more is better. The results are injuries, loss of interest, and burn-out too quickly.
DS Pro Blue Floral Cycling Jersey
Designed for greatness, both in performance and how you look and feel,this long sleeve cycling jersey is for women only and it’s a technical performance orientated garment that will give you everything you ever want and more from a cycling jersey.
DL Killer Cycling Shoes
To be a good cyclist, you need good shoes. This ensures that you are comfortable and able to utilize maximum power when on the bike. There are specially designed shoes to bring out the best in you!
Vitamin D Deficiency In Sport
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.
Girls Rule Cycling Kit
Designed For Cycling design and produce high technicity and high performance ladies cycling clothing. They also design the most chic and stylish cycling kit for ladies, and their Girls Rule range is typical of this high end ladies cycling kit brand
Choosing a triathlon bike
There is a lot to think about in triathlon for beginners, three sports to master, the fitness levels needed to finish a race, the mental pressure and so on. However, equipment is also important, and while the right swimwear and running shoes are crucial, the biggest investment for most new to triathlon is the bike.
How to choose a triathlon suit
For triathlon athletes, everything matters and can have a significant impact on overall performance. Not just training and mindset, but equipment too, and an important part of that is the triathlon suit itself, as it is worn throughout the entire event.
Cycling Hydration Advice
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
NRC Sunglasses
If you’re looking for a pair of cycling sunglasses it can be difficult to compare and find the best fitting ones for you. There are some considerations before buying cycling glasses: The look - No doubt cycling glasses make you look cool! 😉
DS Pro Aero Long Sleeve Jersey Mint Green
DS Pro ladies specific performance cycling jersey from this fashion orientated brand
Designed for Cycling Unicorn Ladies Kit
Feel truly feminine and stylish with this modern performance cycling for ladies from DS Pro
Designed for Cycling
Look good in lycra with DS Pro, as we examine the style, design and fabric technicity of this exciting brand
Ladies Cycling Kits
Women’s cycling kit matters, because having uncomfortable clothing, or a women’s cycling jersey that causes chaffing or doesn’t offer support, can turn an enjoyable ride into an ordeal.
Practical training tips for staying motivated during COVID19
Living through a pandemic is a stressful experience. With races being canceled all over the world due to the coronavirus pandemic, it can be tough to stay motivated with your training. Especially when no one knows when the races could be continued.
Riding Alone
We didn't choose these times, but it is all we have, so we have to look at the positive aspects for our training. Riding alone can help us in our training plans and gives us time to focus too. Here's a few positive aspects that I have found to riding alone.
Cycling Safety
These days when road cycling, were faced with the growing battle between cars and bikes for space. Whilst some countries embraced cycling as a general form of transport many years ago: Holland, Belgium, parts of Germany and France; elsewhere in the world you can take your life into your hands by riding the roads.
Food Power For Triathletes
Food is the fourth discipline in triathlon. When preparing for a triathlon race, you should pay close attention to your diet to proper recover from intense drills and get the energy for the following workout sessions.
Fitness For Cyclists
It's time to get cycle fit, with our own Nadezhda. Here's some super training ideas from this exceptional triathlon coach and athlete, to help you get the most out of your cycling.
Missing A Workout
Pedalnorth.com triathlon editor and independent tri coach Nadezhda Pavlova is an inspiring and talented athlete, bringing a sense of simplicity and fun to training. In this article, Nadezhda talks about missing a training session and advises you on the best way to address your schedule gap.
DS Pro Cold Weather Kit
Who says you can’t look stylish in cold weather and still perfom? With this Winter Cycling Jacket and Tights, you can still resume your workouts without feeling too cold nor too hot at all. Plus, the overall aesthetics and perfect color combination of the jacket and tights will make you look super chic
Designed for Cycling Triathlon One Piece Suit
DS Pro make stylish performance sportswear for ladies who like to be chic and stylish when active. Their latest range includes this colorful one piece triathlon suit for spring and summer. Triathletes are noted for their tough nature and mental strenth; now they can been noted for their style too 🙂
Triathlon – In The Swim
There are always things to consider in each of the 3 triathlon elements. In this post we'll deal with some simple but effective tips to help make your swim more comfortable and more effective.
Designed For Cycling Sweet Dreams Kit
Finding great cycling gear is always a challenge, especially for women. The industry seems to have decided that if you want performance clothing that helps keep you comfortable on the bike, you also want to appear as if you are a professional cyclist too.
Nadezhda Pavlova Interview
We're very proud of our team here at Pedalnorth and none more so than triathlon editor and lifestyle senior editor, Nadezhda Pavlova. It's unique for anyone to have such a wide range of world class talents, but thankfully for us, Nadezhda is a unique person
Designed For Cycling – Cosmic Girl Kit
Style meets performance yet again, with this amazing kit from DS Pro, making your triathlon life just a little bit more chic. This ladies specific cycle clothing brand have you covered... literally 😉
Designed For Cycling – Flower Tattoo Kit
Say goodbye to uncomfortable races with this sleeveless one-piece triathlon suit. The top layer is made of Grid Lycra to provide that soft and breathable feeling while doing away with moisture due to its moisture-wicking property.
Training for Tri – Getting Heat, Hydration and Effort Right
Triathlon is super tough and the heat can adversely affect all of us. It's also good to know how much effort to use at give times and what the secret ingredient to success is. Triathlon coach Nadezhda tackles these issues here for you.
Training for Tri – the basics
Triathlon is addictive and so is training. We recognise this and want to make sure that you have the right information to develop your own training regime. Triathlon coach Nadia knows exactly how to get your training into gear.
Triathlon Mindfulness and Self Discipline
Since childhood, I had a passion for running. During my school and university days, I participated in a lot of such events. Ten years ago, however, my life changed dramatically after I was diagnosed with an explosive fracture of two vertebrae.
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Voom Energy Bars
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.
Exercise Hydration
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.
Voom Nutrition Bars
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 Nutrition for Cyclists
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.
Voom Hydration Powder
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 Deficiency In Sport
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.
Cycling Hydration Advice
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
New HIGH5 Slow Release Energy
HIGH5 have been working with World Tour team BORA- hansgrohe to bring cycists a new slow release range for on the bike nutrition
Maeve Plouffe Blog
Maeve Plouffe – My Cycling Journey
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!
Read my Pedalnorth interviews & blogs
Rider Interview: Maeve Plouffe
Beyond talent, Maeve’s passion and positivity for cycling are contagious. Read our interview with Maeve and give her a follow @maeveplouffe on instagram to see her fantastic photos
Maeve Plouffe Interview 2020
We thought that it was time to catch up with this rising star of world cycling, Australian rider Maeve Plouffe. Time for a chat then...
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