Top 10 Tips for the Cyclist or Endurance Athlete

The Athlete Clinic

1. Under & Over Hydration

Both under & over hydration will lead to hyponatremiathrough different processes. Research has suggested 500-750 mil/hr will deal with most athletes needs under general conditions. Remember that both to little and to much liquid will cause you to under perform. If you need to consume over 850mil/hr it is recommended that you pay particular attention to additional electrolyte in your liquid in order to prevent dilutional hyponatremia. Remember some days you may only need to consume 500-700 mil/hr and other days 600-800 mil/hr so use your training to evaluate your own personal requirements as an athlete. the values here are relevant to a 75kg male athlete.

2. Not Eating Protein During & After Exercise.

In order to prevent your body from lean muscle tissue catabolism it is important that you consume some protein on riders longer that 2 hours. In some riders it might be as low…

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Combined Glucose Ingestion and Mouth Rinsing Improves Sprint Cycling Performance

This study investigated whether combined ingestion and mouth rinsing with a carbohydrate solution could improve maximal sprint cycling performance. Twelve competitive male cyclists ingested 100 ml of one of the following solutions 20 min before exercise in a randomized double-blinded counterbalanced order (a) 10% glucose solution, (b) 0.05% aspartame solution, (c) 9.0% maltodextrin solution, or (d) water as a control. Fifteen min after ingestion, repeated mouth rinsing was carried out with 11 × 15 ml bolus doses of the same solution at 30-s intervals. Each participant then performed a 45-s maximal sprint effort on a cycle ergometer. Peak power output was significantly higher in response to the glucose trial (1188 ± 166 W) compared with the water (1036 ± 177 W), aspartame (1088 ± 128 W) and maltodextrin (1024 ± 202W) trials by 14.7 ± 10.6, 9.2 ± 4.6 and 16.0 ± 6.0% respectively (< .05). Mean power output during the sprint was significantly higher in the glucose trial compared with maltodextrin (< .05) and also tended to be higher than the water trial (= .075). Glucose and maltodextrin resulted in a similar increase in blood glucose, and the responses of blood lactate and pH to sprinting did not differ significantly between treatments (> .05). These findings suggest that combining the ingestion of glucose with glucose mouth rinsing improves maximal sprint performance. This ergogenic effect is unlikely to be related to changes in blood glucose, sweetness, or energy sensing mechanisms in the gastrointestinal tract.

Full Article:  http://dx.doi.org/10.1123/ijsnem.2013-0097

Chart showing studies and results for rinsing!

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Lab ‘v’ Field Testing.

“No significant difference”

Abstract
The purpose of this study was to investigate the level of agreement between laboratory-based estimates of critical power (CP) and results taken from a novel field test. Subjects were fourteen trained cyclists (age 40±7 yrs; body mass 70.2±6.5 kg; V̇O2max 3.8±0.5 L · min−1). Laboratory-based CP was estimated from 3 constant work-rate tests at 80%, 100% and 105% of maximal aerobic power (MAP). Field-based CP was estimated from 3 all-out tests performed on an outdoor velodrome over fixed durations of 3, 7 and 12 min. Using the linear work limit (Wlim) vs. time limit (Tlim) relation for the estimation of CP1 values and the inverse time (1/t) vs. power (P) models for the estimation of CP2 values, field-based CP1 and CP2 values did not significantly differ from laboratory-based values (234±24.4 W vs. 234±25.5 W (CP1); P<0.001; limits of agreement [LOA], −10.98–10.8 W and 236±29.1 W vs. 235±24.1 W (CP2); P<0.001; [LOA], −13.88–17.3 W. Mean prediction errors for laboratory and field estimates were 2.2% (CP) and 27% (W′). Data suggest that employing all-out field tests lasting 3, 7 and 12 min has potential utility in the estimation of CP.

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10 Tips to help your Preparation for 2017

1. Get the calendar out!

Have a look back at 2016 and pick out the races you completed and in particular the ones you enjoyed and though you might have won or done better in. Pick out a couple and set the first one as your minor goal for 2017. Then pick out your favourite as your major goal for 2017. Make sure the minor goal comes at least 8 week before your major goal. Now your planning for 2017. “Fail to Plan & Plan to Fail”

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2. Set out your training

A periodised training prescription is generally 30 weeks from start to goal. Have a read up on this and get to know how to build one or contact us here through our contact form for coaching and advice. Build your program, set your start dates, note your minor goal and set your sights on your major goal.

3. Get your equipment right

Winter bike, winter clothing, foam rollers, recovery drinks, racing bike, race clothing, etc. Its is important to have the correct equipment for the job in hand. There is nothing worse for motivation during December or January than having to ride a race bike in wet cold conditions while dressed in summer kit. The same goes for racing on your winter bike with big heavy winter clothing. Equipment for recovery is also very important. Get a foam roller , learn how to use it and this will help in recovery. If you’ve forgot some of these and you’ve started your 30 week periodised prescription your already behind where you should be. Clean and maintain your equipment as it will last longer!

 

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4. Body Care

Don’t forget to get your niggles and injuries from last year treated and continue to visit your therapist on a monthly basis throughout your prescription in order to maintain balance within the mechanical structures of the body. You masseur/masseuse will also appreciate shaved legs.

 

5. Strength & Conditioning

Get your self tested and assessed by a strength and conditioning coach who knows your sport. It is important that you address your weakness during the winter months as this will improve your limiters during the racing season and improve overall performance.

images-16. Nutrition

Get your head out of the biscuit tin! Its time to schedule your food intake and to appropriate food to your daily needs wether it be a rest day or a full on split session day. This is one of the most important elements of your training. One can train hard all day long and every day of the week but you will not get gains in performance if the nutrition is not timed correctly and appropriate to your needs. Remember its not what you like but what you need that counts!

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The best time for sleeping is directly after food which should be eaten directly after one’s training session. If you can’t get that sleep than stay relaxed and off your feet. Nightime sleep also needs to be adequate and going to bed that 30-60 earlier will make all the difference.

 

8. Infection Control

Get your self a little bottle of hand sanitiser and keep it with you and use often. For instance washing your hands after the bathroom is great but you still have to get out of the bathroom and that means using the door handle which has been used by tons of people who don’t wash! So use your sanitiser when you get out of bathroom. Try keep hands away from eyes and mouth to stop transfer of infections from the hand into the body. Clean remote controls and door handles once a week at home. Use sanitiser after activities like using buttons in lifts, pass machines etc. All this will help drastically reduce the chance of infection.

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9. Medical

Get yourself down to your local sport doctor and get checked out before your start. Get your bloods checked to make sure your not deficient in anything. It is also important to get checked again in 2 -3 months into the prescription to make sure nothing has changed. One of the most common problem we see is low iron levels which can lead to fatigue and poor recovery and in extreme cases can cause exhaustion and force you to refrain from training for a number of month.

10. The Most Important!

Get out a pen and paper, “Read this again” and start off on the correct foot, I wouldn’t say right foot as you might be left handed! “Fail to Plan Plan to Fail” Good Luck for 2017 and if you need any assistance do not hesitate to give us a call.

The Athlete Clinic.

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Pre Christmas Training Camp 2014

—————-Fully Booked——————–

—–Details of next Camp to be released next week—–


 

Following on from the success of our 2012, 2013 and early 2014 training camps we are delighted to offer our training camp in Maspalomas, Gran Canaria for the last week in November 2014. Maspalomas is traditionally a great location for winter training camps as the weather is generally constant at 20-24 degrees.

From the image below the terrain is also quite challenging but the island also offers flat roads for those lacking that “mountain goat gene”. The Camp will run in the last week of November and be fully guided and coached by Jonathan Gibson who has coached riders to European & World competition standard.

The camp offers instruction & coaching for improving climbing, cornering, general training and nutritional requirements, group riding at speed and various other topics required by a rider to be competitive in his or her chosen category.

Our post Christmas camp will be during the last week of January 2015 and should be booked early, so the decision is your Pre or Post Christmas or both? If you have any queries regarding the content or structure of the camp please call me (Jonathan) directly on +353 87 2453114 and for booking please go direct to Neenan Travel. It is advised to book early as places are limited. Booking through Neenan Travel Please Contact Susanne @ 01 6079900 Neenan Travel Group also t/a Breakaway.ie Registered in Ireland 26065. Travel Agents Licence number TA0203

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Departing Dublin Tuesday 25th November

Depart 14:10 arrive Las Palmas 18:40


Return Tuesday 2nd December

Depart 19:30 arrive Dublin 23:59


Price per person –

Transfer to & from Vista Oasis Apartments

7 nights self catering

1 bedroom – 2 sharing €521.00

1 bedroom – 3 sharing €475.00


Optional extras –

Check in bag on Aer Lingus flights is €50 return-20kg bag or €40 return-15kg bag

Bike on Aer Lingus flights €80 return (bike slots are limited, first come first served basis)

Travel insurance €23


Road bike rental available here. Bikes are Cannondale and range from €14 to €52 per day. Please contact company directly to arrange and book your bike.


 

Lunch time view in Puerto del Mogan

Lunch time view in Puerto del Mogan

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Some pictures from the Junior European Championships 2014 in Switzerland

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How to Train Like a Pro!

I have been involved in national and international level sports both as an athlete and coach since 1980 with 28 of those years spent coaching athletes from gymnasts to pro tour cyclists and a  variety in between. As a certified coach in a number of sports I choose to broaden my skills in order to better understand the athlete and with that aim completed strength & conditioning along with orthopaedic massage & injury management courses. The training and skills developed by adding these courses to my own skills have developed my understanding of the athlete. Athlete Prevention, Athlete execution (and no we done shoot anyone!) and Athlete Results are a staple diet in all that we do at The Athlete Clinic. In prescribing a training session to an athlete it is important that the session does not injure or prevent the athlete from training or actively recovering the next day. This focus on training prescription is Athlete Prevention. Delayed Onset Muscle Soreness (DOMS) is and example of this or even simple overload in one session. With a training session prescribed we enter the Athlete Execution phase. The method for carrying out the session must be correct wether that is by monitoring the intensity by heart rate monitor or by pace or the method in which the session is executed. One also needs to execute “stretching” and “range of motion” routines correctly. I have yet to see an athlete doing a set of 3 different stretches correctly. Gymnastics is a hard sport which requires a massive amount of conditioning for only a few minutes or just seconds of competition. We don’t recommend the activity in the picture below. Screen Shot 2014-06-16 at 13.46.43   Athlete Results is where the evaluation by the coach or oneself takes place. Analyse the training files, examine your physicality asking questions such as, did I hit the correct training zones, should I be as tired or as fresh as this after my session, have the results of previous day affected todays session and result, should todays results enter tomorrows Athlete Prevention when prescribing for the following day session. The last few paragraphs are a little insight into how High Performance drives athletes and how we at The Athlete Clinic manage and coach our athletes. We communicate, prescribe and then expect the athlete to digest the prescription. The athlete needs read the prescription and provide feedback, maybe a wedding on a weekend might prevent training so with communication these days could be changed to act as recovery days with pre loading of heavy training prior to the wedding ensure that the athlete is getting full training loads in per cycle wether that being Macro, Meso or Micro. (Article on training cycle HERE) Here a few simple tips for your training

1. Endurance spins are long and tedious. Generally one only needs to train for approx 10% more than your longest event. Make sure you have the correct clothing as on long training spin the weather can change and if your on a single long loop you can find yourself far from home. Eat and drink well though out the spin. If the weather is promised bad stay closer to home by doing laps of a short course. Mix up these session by meeting ability liked groups or going away for a weekend and training on different roads or even a trip abroad. Screen Shot 2014-06-16 at 14.42.25 2. Sprinting can be very hard on the body and joints. It is not recommended that if you are new to cycling that you do any hard sprinting for the first 12 months until your body develops the strength to handle these efforts. When sprinting it is very important to complete such session in a safe manor. Do not do these on a busy main road. Find a quiet spot, maybe an industrial estate or back road and ensure your bike is mechanically sound, your cleats are in good shape and your helmet fits good. Sprinting can be for 1 minute or 10 seconds depending on what one is trying to achieve. The staple diet of the pro riders is the 20 second on and 40 second off sprint. The number, intensity and recovery of these sprints depends on the ability of the rider. Factors such as cadence and incline can also be factored into these effort all eliciting different effects and results. Again one can see where Athlete Prevention, Athlete Execution & Athlete Results are so important. Screen Shot 2014-06-16 at 14.43.48 3. Intervals can range from just over a minute to 20 minutes. The number, intensity and recovery of these intervals depends on the ability of the rider. Factors such as cadence and incline can also be factored into these effort all eliciting different effects and results. The professional rider uses monitoring equipment for these intervals with the power meter the favourite tool of choice. During the longer intervals of 5 minutes+ the heart rate will level out and stabilise, it usually take around 3 minutes for this to happen and these intervals can be done on Heart Rate alone. With the shorter intervals of under 5 minutes the power meter is king as it displays a power number generated from pushing the pedals and the power meter displays a instant reading which does no take time to adjust. This allows the rider to train at a particular zone and be 100% sure they are at that zone while doing the more intense intervals of up to 5 minutes. Screen Shot 2014-06-16 at 14.50.20 4. Recovery is as important as ones training. “If your standing and you can sit, then sit. If your sitting and you can lie down the lie. If your lying and you can sleep then sleep” This is the simplest of all advice and one the pros live by. Massage, eating, sleeping even 10 or 15 mins naps have proven to benefit recovery. Don’t forget the active recovery, the easy spin to the coffee shop or the paper will all contribute to your recovery. With recovery its all the continuous little things in your life that you do that add up to give goo recovery. Screen Shot 2014-06-16 at 14.46.20 8. Nutrition is what keeps you going and repairs the damage you’ve done training. If you need to loose weight then a 500 calorie a day deficit will encourage weight loss without damaging muscle size or volume. A good balanced diet with quality foods and calorie watching is whats needed for good nutritional balance. Don’t buy burgers in a box but get your meet minced in the butchers in front of you and make your own. If its in a box chances are that the product in the box has been optimised for the profits of the business selling the product and not for you consumption. Nutrition can be made very complete with this diet and that diet. Stay simple, keep your diet varied and balance, watch the calories in and the calories you use, make sure your covering what you need from your training load requirements and you wouldn’t go to far wrong. We offer a free consultation and advice service for your initial enquiry. If you are interested in our coaching services or athlete services we can be contacted HERE. For regular updates and free tips sign up to our page.

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Critical Power and Anaerobic Capacity of Grand Cycling Tour Winners

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Link to full article: Critical Power & Anaerobic Capacity of Grand Tour Winners

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Protein ingestion before sleep improves postexercise overnight recovery.

Abstract

INTRODUCTION:

The role of nutrition in modulating postexercise overnight recovery remains to be elucidated. We assessed the effect of protein ingestion immediately before sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance-type exercise.

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METHODS:

Sixteen healthy young males performed a single bout of resistance-type exercise in the evening (2000 h) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise (2100 h). Thereafter, 30 min before sleep (2330 h), subjects ingested a beverage with (PRO) or without (PLA) 40 g of specifically produced intrinsically [1-C]phenylalanine-labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).

RESULTS:

During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs the PLA experiment, which reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.004%·h, P = 0.05).

CONCLUSIONS:

This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery.

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Milk ingestion stimulates net muscle protein synthesis following resistance exercise.

Abstract

PURPOSE:

Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk.

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METHOD:

Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg.

RESULTS:

Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly.

CONCLUSIONS:

Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.

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