gee wizzz
Folks its the middle of winter but even so im thinking about next season and how to get in condition for it.
If possible i'd like to hear from people experienced in sports medicine or perhaps athletes on other sports who have gone through this process.
Last thing I wanna do this season is collapse in a heap like I did last year
To see a life newly created.To watch it grow and prosper. Isn't that the greatest gift a human being can be given?
Forum whore
Probably the first thing to check and modify is your diet. Heather was doing bodybuilding at the same time I was racing, and the right food made the biggest difference, both to training and actually racing. Drink more water too. I know it sounds simple, but the reality is that there are no tricks, just the results of hard work.Originally Posted by FROSTY
Do lots of cardio. Get a mountain bike and get some time in on that. It will keep the brain attuned to two wheels as well as increasing cardiovascular fitness. Start slowly, and you should probably go and get checked by a quack before you start training to check for blood pressure and heart issues.
The "low GI (Glycemic Index)" stuff you hear about these days is the way to go. If you are training intensly you want a reasonable dose of carbohydrate on board, backed up by protein and fibre. Avoid refined sugars like the plague. They root your metabolism temporarily and change your brain chemistry. Eat more often.
If you want to lose weight as well a healthy intake of fat should be no more than 20-30gms of fat per day. Check out the fat content of food, especially processed and junk food and you'll see where the obesity epidemic is coming from (I can talk, but I have an excuse - sort of).
A typical menu for weight loss + Training/Race day should be like this:
Breakfast:
Hubbards Fruitful Porridge, milk or yoghurt on it, a piece of toast such as Vogels with one spread on it (NOT butter, margarine, or peanut butter or Nuttella), Your one, single, the only Tea or Coffee of the day.
Morning tea:
2x Rice crackers with Philidelphia light cream cheese spread.
Lunch:
A Subway 6" low fat option (Turkey & Ham is a good one), an Apple or Orange.
Afternoon tea
2x Rice crackers with Philidelphia light cream cheese spread.
Dinner:
Rice or Pasta, with Chicken or Salmon and fresh vegetables. Make nice sauces for it, but NOT cream or fat based ones.
Supper
2x Rice crackers with Philidelphia light cream cheese spread.
You're not aiming for saitety with these meals either. You'll feel hungry from time to time, but that's OK. Drink 400mls of water with each of these meals and use an electrolyte replacing sport drink when training or racing.
Hope that helps, and I don't sound like I'm preaching.
If a man is alone in the woods and there isn't a woke Hollywood around to call him racist, is he still white?
get 'The Power to Perform" book out of the library/buy on trademe. written by kiwis for kiwis. It is for triathletes/endurance athletes, but it has awesome get fit stuff in it. i have done a couple of ironmans, and heaps of multisport racing, and it is my bible.
and like jim says, watch your fat/carb intake - keep fat down to 30g a day, and you'll see a difference very quickly. as an indication - 100grams of potato chips have about 30 grams of fat. there's your daily intake....
fuckin grumpy leave me alone
Well don,t know much about race fitness, but with 4,969 posts, you bloody key board fitness seems ok.get a trail bike or a mountain bike, Jims diet advice seems good.
F/F
"Kiwi Biker, still a great place despite the mods "
"Would crawl over broken glass before owning Suzuki"
The only reason I only ride in the Iron man Class is I have no friends left to enter the two man events,
my own fault really.
Must go faster - but how?
Bwahahaha! Nice one FFWell don,t know much about race fitness, but with 4,969 posts, you bloody key board fitness seems ok.
F/F
Jims advice is good, it's the lifestyle change required to stick to it that is the hard bit.
Find a nice cookboook from the library, http://www.dietitians.org.nz/mainsite/EatToCompete.html is good.
All this healthy food is really good for you, but if you don't make it interesting, it gets boring very quickly, and you'll go off the diet.
You're pretty thin already Frosty, maybee it's just some mountain biking you need? I'll give ya a lift to Woodhill after work one day and we'll do a few trails.
At the rise of the hand by Policeman, stop rapidly. Do not pass him by or otherwise disrespect him.
gee wizzz
rotflmao--Mate Im so sorry to laugh -almost everything you have said makes good sense --but loosing weight
We really do need to meet in person -Me ant the trash man must be distantly related cos I dont carry a lot of body fat
All good info though mate
To see a life newly created.To watch it grow and prosper. Isn't that the greatest gift a human being can be given?
gee wizzz
Yea george I pissed myself laughing re the loosing bodyfat thing--Being a littlle weed and all that --I just seem to look bigger in my bike gear
To see a life newly created.To watch it grow and prosper. Isn't that the greatest gift a human being can be given?
Forum whore
Thought you wanted to win?rotflmao--Mate Im so sorry to laugh -almost everything you have said makes good sense --but loosing weight
We really do need to meet in person -Me ant the trash man must be distantly related cos I dont carry a lot of body fat
All good info though mate
If you're over 60kg, you're too heavy for F3.
You might be surprised to find that being thin isn't a good indicator of muscle to fat ratio. Get your body fat percentage to 10% or under and your metabolism will take off.
If a man is alone in the woods and there isn't a woke Hollywood around to call him racist, is he still white?
Obey the hosebeast
Pies, you have forgotten the pies.
Hardcore Biker
If' you've got the time and money - buy a motocross bike and race it. It'll help keep you brain up to racing speed, help hone your race craft, and exhaust all the right motorcylce racing muscles in 10 minutes like you wouldn't believe.
---
Jim has covered the diet bit quite well.
Frosty you need to build stamina and total body strength.
I think as a racer you need to have:
1. Good forearms and hand grip strength to be able to countersteer well and maintain a strong grip when required throughout the day.
2. Good core body (abs/lower back) strength so that this part of your body can hold you together through the day as you move from side to side on the bike and not result in either lower back pain or a general feeling of stiffness.
3. Good flexibility in your legs particularly your thighs (also known as your quadriceps/quads) and the back of your thighs (also known as your hamstrings/hams) as you stretch and contract these muscles alternatively as you attempt to get your knee down around a corner.
4. As with any sport you also need a good level of aerobic fitness - which translates into a healthy heart and lungs that are able to pump a fresh supply of blood and oxygen to your muscles as they get tired. The more tired your muscles become the more they demand more fresh blood and air. So the higher your aerobic fitness and stamina are the longer you will be able to last laps without losing your sharp focus and ability to concentrate.
Of course you need a strong chest and back too, but you'll need to focus on these parts and cover the others through other compound (many muscle-group involving) exercises such as pull-ups and push ups and squats, etc...
Now do you plan on joining a gym or training at a mates / your house?? If you plan to not train at a gym, what equipment do you have and how much time a week do you think you will be able to squeeze to do some exercise.
I believe if you can invest an hour a day 3 times a week - Say Mon - Wed - Fri that you will be laughing.......to start off 45 mins a day for 2 days will be plenty......
Being an ectomorph (naturally skinny guy) you need your strength workouts to be short yet hard and your aerobic/cardio workouts to be longer and comparatively less strenuous.
For starters to give us an idea of how fit you are try and do these in order:
A. How many push ups you can do in a minute
B. How many sit-ups you can do in a minute
C. Can you touch your toes without bending your knees?
D. How many pull-up or chin-ups can you do non-stop
E. Can you jog from your house up the hill to the main road non-stop while maintaining a consistent speed?
Try and rest no more than 5 minutes and no less than 1 minute between these activities. Perform a few stretches before and either skip or jog on the spot for about 2 minutes to get your heart rate up.
If you are getting really tired - rest until you feel your heart beat slowing down and breathe as slowly and deeply as you can in through your nose until your stomach rises and slowly out through your mouth.....IF YOU FEEL FAINT STOP.
Try and eat something like a small cup of porridge with banana's or a peanut butter and jelly sandwich or a nutella sandwich about say 45 mins to an hour before any exercise and consume at least 2 full glasses of water or juice in these 45 mins.....
This should tell us how fit you are and at what level you are ready to start training.
Forum whore
My opinion...
Dont worry about any of those energy drinks/foods/powders etc.
They are all full of shit your body doesnt need.
Water, excercise, and good food. (Burger King etc) And plenty of it.
Dont do any hard training a week before a meeting, and make sure riding is part of your training.
Include..
Stretching, running (both jogging and sprints), weights, sit-ups, push ups etc.
This is do as i say not as i do advise. And by any case dont do as i do!
Motorcycing is not a hobby, It is a way of life!
Missed forever! NEVER FORGOTTEN!!
LIVE ON MY FRIENDS!
Friends dont let friends ride Hyosungs
Yep, that's me!
If you guys are going mountainbiking at Woodhill, count me in. Good for balance, co-ordination, picking the right line, and, of course, fitness. A heap of fun too!
If you are getting into exercise try and keep it varied as well though. Running is great for cardiovascular fitness although a little hard on the body. I find a mix of running, mountainbiking and road cycling keeps it interesting.
Don't go past swimming for low impact exercise. Swimming has really helped my cardiovascular fitness this past summer.
The Power to Perform book is good. Jim2's advice is pretty much spot on too.
Exploring pastures anew...
bikes
I'd agree with jim2 on the diet and cardio as being the two main ones. The other one is upper body and legs.
The first two cardio and diet are important to actually make you fit enough (lungs and all that) to be able to do a race without batting an eyelid. Diet helps with that but also helps with your ability to get 'in the zone' at the start of the race (I think frosty you were mentioning having that problem in an earlier post).
Arms is important. Someone once told me that braking for a 45 minuite 25 lap race is like doing one pressup every 3-5 seconds for 45 minutes. Since I have buggered arms, I kind of suffer from this big-time.
The other thing is that (and this is one of personal style) is that you dont really sit on a bike (except for the straights), so you kind of need to support yourself in the 'squat' position for 45 mins as well as move yourself around all the time. So that involves bucket loads of cycling, squats and other leg exercises. Unfortunately, eating a curry and reading the times while on the khazi doesnt count.
Those are the four main areas. Of course, you'll have to balance out the exercise program with outher stuff as well.
The contents of this post are my opinion and may not be subjected to any form of reality
It means I'm not an authority or a teacher, and may not have any experience so take things with a pinch of salt (a.k.a bullshit) rather than fact
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote
Bookmarks