Prep, Race and Post report from Portugal

The next race on my journey was the European Cup in Quateira, Portugal. My preparation for the race was as follows: 3 days out I started to focus on my food intake. This involved not eating to much that I was too full to walk, but to eat regularly with the aim to constantly keep my glycogen stores topped up. The food I was eating mainly involved low GI (glycemic index) carbohydrates (brown pasta and rice). These low GI foods provided slow release carbohydrates at a sustained level to prevent any sugar spikes and thus, provide me with a constant flow of energy. The draw back to these food types is that they usually are high in fibre and therefore, I must be careful not to eat them to close to running and especially racing. The day out from the race, low GI foods were replaced by high GI (white bread, pasta and rice) and again, this was consumed at regular intervals to ensure my body was fuelled for the challenge ahead.

The race was situated in the Algarve and took place on the coast. The swim was in the Atlantic ocean, which initially did not trouble me, but up close, witnessing the ferocity of the sea and the anger that waves bestowed on the shore; I was certainly not prepared for the onslaught to come! When the gun went we sprinted into the sea to be greeted by a series of forceful waves that appeared to have one purpose: to prevent as many triathletes as possible swimming! Once this metaphorical brick wall was over come, the swim eventually settled down, but I use the term "swim" very loosly as the swim turn into a survival. Juggling between a powerful under lying current and perpetual waves that seemed to just appear, the 2 lap swim was swum in earnest.

Finally out the sea, and in one piece, the race started to unfold. I was fortunate to really enjoy the choppy waters and emerged as one of the fastest swimmers (top 10) and this set me up perfectly for a competitive race. A swift transition and I was out on my bike thundering down the main high street of Quateira. The bike course depicted a series of arteries that navigated around the town and this meant a lot of out and backs and thus, power and efficiency were essential to secure a good bike leg. For me, the bike was really good. I was in a good pack of around 20 guys and felt comfortable, competent and competitive, which is a big step forward for me. The course was 6 laps and included a step uphill climb for about 300m, 180 degree turn at the top, then a descent down that included a sharp 90 degree right hand turn that, unfortunately, claimed quite a few crashes from over zealous athletes misreading the corner.

Into transition for the last time, and I was in a very good position to begin a solid run. After my race in Valparasio, Chile, I was very confident with my running form and knew I had a big run in me. I began the 10km with my trademark sprint out of transition to immediately feel the 40km bike still massaging my legs. I had a choice: Do I fight the feeling, push harder, force my running or relax and maintain form? I actually employed both techniques with my emphasis being on holding form. As the laps were ticked off my running legs came back and on the 4th lap of 4 I was moving swiftly and flowing with my running.

The race highlighted many positives that I am pleased to say: I am finally mastering. This race is a big step forward in my journey to the top and things will only get better from now on!

Cider Vinegar

I have been doing some research, talking with friends and family and I keep coming across Cider Vinegar. There is a lot of ambiguity surrounding it, but the information that is available, does sound incredibly exciting!

We all know the saying: "An apple a day keeps the doctor away?" Well, this saying is supported by the facts that we have gathered from apples: They are one of the most health giving fruits available and contain beneficial vitamins and minerals. Some of these included are potassium, magnesium, calcium, phosphorous, and iron as the central ingrediant in Apple Cider.

Apple cider vinegar breaks down the body's fatty, mucous and phlegm therefore improving the health and function of your liver, bladder, and kidneys. It also helps thin the blood, which prevents high blood pressure. It promotes digestion, the assimilation and the elimination processes. It helps get rid of toxic substances that can be harmful. It has been said that if you take a mixture of cider vinegar and water before a meal it will help prevent diarrhea or digestive upsets. This works especially well for picnics when food is left uncovered and not refrigerated for long periods. The potassium in apple cider vinegar also is helpful in easing the symptoms of common colds and allergies. Potassium is essential to healthy bones and teeth and it’s good for hair loss.

Cider Vinegar has been used for weight loss purposes for many years. It is said to be a natural and effective way to lose unwanted pounds and inches. To get the most benefits from the cider vinegar it should never be distilled, filtered or pasteurized as these processes destroy the vitamins, nutrients and fermentation properties that aid in weight loss. This type of cider vinegar should be available in a health food store. To use cider vinegar as a weight reduction technique you use one or two teaspoons of the vinegar mixed in when cooking a meal. The weight loss that you can expect to see will be a gradual loss as the body’s fat cells begin to shrink. No one is really sure how the cider vinegar works. Some believe that the nutrients, enzymes and acids act as an appetite suppressor and increase the metabolic rate of the body. Others feel that it reduces the amount of water retention, breaks down the fat in the body and gives the drinker an overall sense of well being. Whatever the reason cider vinegar will be a healthy addition to your daily routine.

Chile: Race Photos

Found some race pictures from Chile... Enjoy!!

Supplements

As a profession triathlete I train every day of the week and this usually consists of 3 sessions a day. Everyday I train with the belief that the training I do will improve my performance in races and overall, help me to become a very successful athlete. With the demands of training I inflict on my body, I am constantly in a catabolic (breakdown) mode. This situation causes tiny tears in my muscles and after a long period of time, with out counter acting it, my muscles will go through a period of atrophy (muscle wastage) and the long term effect is a loss of power, strength and endurance and ultimately: A severe drop in performance.

To avoid the inevitable damages and gain maximal benefits from my training, it is essential that I take supplements to ensure I adapt to the physical demands I bestow upon myself. Eating a healthy, balanced diet with healthy snacks is one of my main priorities, but to get the nutrients straight into my body after training I need something that gets digested and transported quickly. Below are a few supplements that I take to ensure that this is achieved:

• First thing in the morning I have a protein shake. This is usually a combination of hydrolized and isolate whey. The reason for this is that these are purer forms of whey and digest very quickly. Also, it quenches my appetite and prepares my body for the day ahead.
• After breakfast I take:

1. Fish Olis - Good for lubricating the joints and preventing any inflammation in the muscles.
2. Co-enzyme Q 10 - Potent Anti-Oxidant that prevents the accumulation of free radicals caused by oxidative stress from training and helps convert food into energy and provides me with long lasting energy throughout the day.
3. Cherry Active Capsules - Again, a very good anti-oxidant and prepares my body for the day ahead.

• During training I usually use an electrolyte drink over an energy drink. I believe that keeping my electrolytes (sodium, potassium, calcium and chloride) levels maintained all day will prevent any muscular cramps or loss in energy.
• After Training - a protein and carbo shake in a 2:1 ratio (carb:protein). The carbohydrates provide the energy for the protein to reach and repair the damaged muscles. For example: Whey hydrolized and isolate protein powder and waxy maize starch or a combination of fructose and glucose.
• In very hard training I usually load up with Beta Alanine. This is to help increase my lactate threshold and push my body even further. This is only used during race season as my attention is focused on improving my anaerobic thresholds.
• Just before bedtime I take some more Cherry Active Capsules as this helps improve the quality of sleep by managing the melatonin levels in my body.

Keeping your body maintained and looked after is a vital stage in reaching your potential as an athlete.