90 Min Cadence ~Feeling strong! Enjoyed the workout~

Repeat of the last week's workout: 90 Min Cadence, May 16, 2019. TP Link 10' easy spin1hr' ride holding 180-200 wattsAt the top of the 20th min put in an 8' effort as follows...2' at 210W at 90rpms2' at 210W at 100rpms2' at 210W at 110rpms2' at 210W at 90rpms2' soft pedal then go directly … Continue reading 90 Min Cadence ~Feeling strong! Enjoyed the workout~

+3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

On May 19th I am doing the SPARTAN race near Montreal, Quebec. A day before, I’ve got scheduled a long bike ride which I planned to do in Mont Tremblant. Why there? This is where one of the most popular IRONMAN races take place in June. I am not doing that particular race, but since … Continue reading +3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~

10' easy spin1hr' ride holding 180-200 wattsAt the top of the 20th min put in an 8' effort as follows...2' at 210W at 90rpms2' at 210W at 100rpms2' at 210W at 110rpms2' at 210W at 90rpms2' soft pedal then go directly into the following bout2' at 225-250W at 90rpms2' at 225-250W at 100rpms2' at 225-250W … Continue reading 90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~

Hydration After

As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even more. Natural foods, like fruits will replace nearly all the electrolytes, except sodium. Add two-three pinches of salt to your … Continue reading Hydration After

Hydration During

What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound athlete). The two main goals of performance hydration is to: Improve calorie absorption by utilizing performance hydration as a "transporter"Maintain … Continue reading Hydration During

Hydration Before

As I already mentioned in the introduction, starting a workout in dehydrated state will take you places you don't want to be in. As little as 1% of body weight decrease due to fluid loss will make you competitively disadvantaged and put you at greater health risk. Research shows that adequate hydration level prior physical … Continue reading Hydration Before