BJL Coaching, LLC.
  • Home
  • About
    • Coach Brian
    • BJL Coaching Kit
    • Search
  • Services
    • Personalized Coaching Packages
    • Training Rides
    • Threshold Field Tests
    • Camps/Clinics
    • Indoor Training
    • Women's Beginner Mountain Bike Clinic
  • Testimonials
  • Contact
  • B.L.'s Blog

Make Sure You're Getting Your Electrolytes

7/31/2019

0 Comments

 
We are blasted with nutritional advice in every aspect of media, mostly with titles like "eat this" and "don't eat this."  As athletes, we need to remember that what is recommended and works for the average sedentary individual may not work for us.

The best way to dial in your nutritional needs and identify any deficiencies is to work with a registered dietitian or certified nutritionist.  This can save you a lot of time and energy in the long run, and most importantly, keep you healthy.  And of course, help us perform better!

Along the lines of differing needs for athletes is this great article from the TrainingPeaks Blog about sodium.  Sodium has been taboo in much of the population, but as you'll read here it's a necessary component of our diet.  Check it out, talk to your doctor and nutritionist about it, and you might see you need to make a change.  Particularly during the bit of a heat wave that much of the country is experiencing now.

Enjoy the read and the wonderful summer riding!

Why Athletes Need Sodium
JUNE 21, 2019 · BY ANDY BLOW


https://www.trainingpeaks.com/blog/why-athletes-need-sodium/


Cheers,

Coach Brian

0 Comments

11 HOT Weather Training and Racing Tips

7/2/2019

0 Comments

 

​Some of you are coming into your big events of the year, some are just beginning to throw down, and the 'cross specialists are working on their base.  Either way, your intensity may be increasing, and for many, the volume is going up a bit, too.  In order to get the most from your racing and training, make sure you take some extra steps to give yourself every advantage possible.

1.  Drink enough fluids during the day.  I use a gallon jug of water at work to be sure that I'm taking in enough water.  Sometimes trying to count bottles or glasses can be misleading, and it's better for the environment to refill.  Everybody has different hydration requirements but it's widely agreed upon that athletes need more water during hotter temperatures.

2.  Drink enough during training and racing.  It's hot...you're going to sweat more.  It's impossible to "stay ahead of it" as we often say, but you can minimize your losses.

3.  Eat enough during the day and during rides.  The hotter weather sometimes suppresses your appetite, so watch your intake.
 
Side note--check out this article:Lose Weight by Eating More

4.  Take advantage of the neutral support in races and rides. Stop at the aid stations, top off your bottles and/or hydration pack, dose yourself with some cool water, and get some calories if the duration warrants.  Just do watch your time if you're in a competitive event.  It's not a smorgasbord...go in with a plan of what you're going to grab, grab it, and get out.

5.  Don't hesitate to stop on a training ride to refill.  You can often find delis and the like that will gladly refill your bottles with another purchase.  If you live in super hot areas like Flagstaff, AZ, there will be coolers of ice cold water outside of each restaurant--it's the law apparently!  No matter what, carry some cash (some small shops still have a minimum purchase for credit cards) and fill up.  Again, you can be efficient and not lose too much time.

6.  Eat plenty of fruits and vegetables.  This should be the case year round, of course, but the summer offers us some great treats.  Watermelon is very high in potassium, which is great to fend off muscle cramps.  And the water content of most fruits and vegetables is very high and will serve your body well.

7.  Cool yourself during and after workouts and after races.  The recovery process is sped up the faster you can cool your core.  It's also great for the joints and muscles.  A cold shower, or a sit in a cold stream can do wonders.  The stream idea can be used mid-ride, too.  If you have access to a cold plunge, that's the DEAL!  I've found these techniques to be VERY effective.

8.  Apply lotion and sun screen.  If your body's resources are being used to heal damaged skin, it's less energy that you can spend on repairing the damage done by racing and training.

9.  Eat foods that agree with you.  Find those trigger foods and avoid them when in the height of training and racing.  Again, if your body doesn't digest well, it can't use those resources and nutrients for your cycling goals.

10.  Take time for yourself.  Try to eliminate stress as much as possible and take a little time for yourself each day.  You can't add hours in the day, and stressing over not being able to train like you would to won't change anything.

11.  Keep smiling and have fun!  Remember why we ultimately all do our great sport!

Work hard and enjoy!

​Coach B.L.

0 Comments

    Categories

    All
    Athlete Update
    Coach Brian
    Indoor Training
    Race Reports
    Sponsors
    Training Articles

    Coach B.L.

    Coach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself.

    Archives

    June 2020
    May 2020
    July 2019
    March 2019
    November 2018
    October 2018
    July 2018
    June 2018
    January 2018
    October 2017
    September 2017
    July 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016
    October 2016
    August 2016
    July 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    October 2015
    July 2015
    June 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    January 2012

    RSS Feed

Proudly powered by Weebly
  • Home
  • About
    • Coach Brian
    • BJL Coaching Kit
    • Search
  • Services
    • Personalized Coaching Packages
    • Training Rides
    • Threshold Field Tests
    • Camps/Clinics
    • Indoor Training
    • Women's Beginner Mountain Bike Clinic
  • Testimonials
  • Contact
  • B.L.'s Blog