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!
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Pedalnorth Website2020-07-12 12:06:492020-07-14 19:11:07Vitamin D Deficiency In Sport
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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.
Having Nadezhda on the team allows us to bring the very best traithlon training advice and fitness training tips to you, using her internationally recognised triathlon coaching skills and her wealth of knowledge as a competing elite triathlete. This page is full of useful triathlon training articles, blogs and kit tips to help you on your own triathlon journey. Simply read, inwardly digest and allow Nadezhda to guide you on, as you set and reach new triathlon training goals in your quest to be the best.
The main goal of any training, be it triathlon training or other training is to set the necessary level of physical fitness for a certain moment during the sports season. Easy passage of the race requires months of hard and painstaking work 😉 However, not many athletes reach their maximum form. Even fewer of them know how to achieve this. Triathlon training is complex, due to the 3 disciplines involved and the level of effort required.
When you find yourself on the verge of a true peak, you will experience a series of physical changes, the combined effect of which will lead to an amazing result. These changes are an increase in leg muscle power, a decrease in the amount of lactic acid produced, an increase in blood volume and red blood cell concentration, as well as a significant accumulation of energy reserves. In addition to physical changes, you will notice an improvement in mental skills, concentration, increased self-confidence and motivation. All this will mean that you have really reached the form necessary to participate in races and for this you will not need to take any illegal drugs at all… your fitness and triathlon training programme will lead you forward. Let’s help you to reach those personal goals, with the useful triathlon training advice articles that we’ll be publishing for you.
Training for triathlon, like any sport can improve the level of physical fitness, but first you need to remove all unnecessary obstacles. After a stressful exercise with a high load, your form will be much worse than before the start of the lesson. This is easy to notice if you try to repeat it again immediately after completing the exercise. If the load level is acceptable, and the exercise is followed by rest, your body will recover in a few hours or a couple of days, and as a result, physical fitness will become a little better. This principle is called “overcompensation.” 😉 Let’s train for triathlon together then, using the triathlon training advice on our website and make sure that you don’t overtrain.
Repeated overcompensation, aimed at improving physical fitness, becomes effective only when you apply the right overload at the right time 🙂
Knowing what an optimal load is and when to apply it is one aspect of the art of training. Science can point the right way, but you must yourself, through trial and error, determine what exactly is acceptable to you.
The articles and information that we’ll provide you with, will allow you to properly structure your own triathlon training plans, as we establish and seek out our triathlon limits together 🙂
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Pedalnorth Website2020-09-27 12:23:422020-09-27 15:02:02Identifying Cycling Pain
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Crank it Up!
