Dlaczego potrzebujemy węglowodanów? W taki czy inny sposób sport wiąże się ze stałym „wykonywaniem wysiłku” i zwykle jest to wysiłek fizyczny. Do tego potrzebna jest energia. Organizm pobiera energię z żywności. Dlatego w przypadku sportowców bardzo ważne jest, aby ich dieta była dopasowana do planowanego wysiłku. Są różne typy żywności i ich rola w dostarczaniu energii też jest różna. Węglowodany są głównym źródłem energii i jest to najlepszy sposób odżywiania mięśni. Kluczowa rola węglowodanów Węglowodany są podstawą żywienia w sporcie. Węglowodany składają się z cukrów prostych i złożonych. Cukry proste (monosacharydy), takie jak glukoza (cukier gronowy) i fruktoza (cukier owocowy);Dicukry (disacharydy), takie jak sacharoza (cukier zwykły) i maltoza;Cukry złożone (polisacharydy), jak skrobia i glikogen. Jeden gram węglowodanów zapewnia 4 kcal (17 kJ). Produkty o największej ilości węglowodanów: Źródło: „Jedz i trenuj” Nancy Clark W wątrobie i mięśniach organizmu może być przechowywana ograniczona ilość węglowodanów.
Five minute warm-up exercises to do before you ride (video) - Cycling Weekly. This video shows you the warm-up exercises you can do in just five minutes before heading out on the bike. Words by Paul Knott The thought of completing a warm-up before you head out for a ride may seem a bit tedious and pointless if you aren’t at the professional level. This can especially be the case if you believe that an effective warm-up can take more 15 minutes out of your precious ride time. However even a quick-fire five minute warm-up can provide an efficient and alternative way to activate your muscles prior to your rides.
The importance of a warm-up cannot be underestimated no matter what level you are riding at and can be essential if coming back from a recent injury. >>> How to perfect your posture without leaving your desk (video) The myth of performing a successful warm-up just to help reduce the risk of potential injuries is false, as it can also lead to an increase in your performance on the bike itself as well. >>> Prevent muscle pain with good cycling nutrition Squat Plank. CTS + Strava: Terms and Lingo. 7 Hip and Core Exercises for Endurance Athletes. You've heard talk about "core exercises" and "core strength" or some variation when it comes to strength training. Generally speaking, when discussing the core is considered the central region of the body, including the hips, and excluding the limbs.
It's important to note that when attempting to separate regions of the body you only getting part of the picture. Human movement is a global phenomenon, one where any movement of the part affects the whole. The core has been referred to as the crossroads of the body (particularly the hip) because all forces are transmitted through the core in one way or another. In the lab it's been demonstrated that when you move your limbs there is activation of structures in the core before the limb itself moves.
Over the years several bio-mechanists have spent enormous time and energy exploring this region of our body and studying how it works. It's important to mention that everything ties together at our hips. Blog | training | alltraining | page 2 | TrainingPeaks. Applying the Numbers Part 3: Training Stress Balance. Training Stress Balance (TSB), the yellow line on the Performance Management Chart, is merely a way of describing what we call “Form.” What is Form? In a single phrase, it is race readiness. So how is Form determined? It’s the result of subtracting today’s Fatigue (Acute Training Load, or ATL) from today’s Fitness (Chronic Training Load, or CTL).
Both Fatigue and Fitness are expressed as Training Stress Score, or TSS per day (TSS/d). Once the software has done the math, the remainder is your Form (by the way, the resulting Form value is for tomorrow—not for today.) It can be either a negative or a positive number depending on which is greater- Fitness or Fatigue. So what do the Form numbers mean and how can you use them to be race ready? The Right Numbers for Race Day When I’m tapering and peaking athletes for A-priority races I like to have their Form at around plus 15 to plus 25 on race day.
Transitional Phase The range between negative 10 and plus 10 is generally a transitional phase.