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Recovery Nutrition : AIS : Australian Sports Commission

Immune System

In general, the immune system is suppressed by intensive training, with many parameters being reduced or disturbed during the hours following a work-out.  This may place athletes at risk of succumbing to an infectious illness during this time. Many nutrients or dietary factors have been proposed as an aid to the immune system – for example, vitamins C and E, glutamine, zinc and most recently probiotics – but none of these have proved to provide universal protection.  The most recent evidence points to carbohydrate as one of the most promising nutritional immune protectors.  Ensuring adequate carbohydrate stores before exercise and consuming carbohydrate during and/or after a prolonged or high-intensity work-out has been shown to reduce the disturbance to immune system markers.  The carbohydrate reduces the stress hormone response to exercise, thus minimising its effect on the immune system, as well as also supplying glucose to fuel the activity of many of the immune system white cells.

Source: Recovery Nutrition : AIS : Australian Sports Commission

sourdough adventures part 2

What Is a Sourdough Starter? A sourdough starter is how we cultivate the wild yeast in a form that we can use for baking. Since wild yeast are present in all flour, the easiest way to make a starter is simply by combining flour and water and letting it sit for several days. You don’t need any fancy ingredients to “capture” the wild yeast or get it going — it’s already there in the flour.

Source: How To Make Your Own Sourdough Starter — Cooking Lessons from The Kitchn | The Kitchn

INSTRUCTIONS
  1. Starting the sourdough: Whisk ¼ cup flour with sourdough starter (if using) and 3 tablespsoons filtered water in a small bowl. Pour this into a jar, and let it sit for twelve hours. Twelve hours later, whisk in ½ cup flour with ⅓ cup filtered water and continue adding ½ cup flour and ⅓ cup water every twelve hours for one week until your starter is brisk and bubbling. As you feed your starter, take care to whisk in the flour and water thoroughly into the established starter   aerating the starter will help to yield the best and most reliable results.
  2. To accommodate for expansion of the sourdough when it’s fed, make sure that your jar is only half full after each feeding. If you’ve made too much sourdough starter for the capacity of your jar, pour some off and use it in sourdough biscuits, sourdough pancakes or sourdough crackers
  3. Maintaining the sourdough: After a week, your sourdough should be sturdy enough to withstand storage. If you bake infrequently (that is: if you bake less than once a week), you can store your sourdough in the refrigerator, bring it to room temperature and feed it well about twelve hours before you plan to bake. If you bake more frequently “ every day or a few times a week “ you can store your sourdough at room temperature and feed it with ½ cup flour and ⅓ cup filtered water once a day.
  4. Special considerations: If a brown liquid appears floating on top of your sourdough starter, simply pour it off. Sourdough bakers call this liquid hooch, and it is harmless; however, it often signifies that you’ve fed your starter too much water in relation to flour or have let your starter go too long between feedings. Sourdough starters are relatively resilient, and bounce back quickly once you resume proper care of them.
     
    from nourishedkitchen

last modified Apr 18, 2016 @ 2:53 pm
So, here we are at day 6. I have turned the starter into leaven by feeding it each day, and have added the leaven (about 2 cups worth) to 600 gm of biodynamic wholegrain spelt. It now gets to sit for 5 hours before I bake it.

Hmmm. Will see how it goes


Apr 18, 2016 @ 2:53 pm

Base 2 day 2 Long bike.

62 Km down freeway to Tintenbar and return. Lots of heavy rain for the last fifteen km. (Was very dark as well.)

2 hours after my return I’m feeling like I worked hard. Need recovery.

Recovery: feeling better after 3 hours. was feeling a bit weak and lethargic until then. Fueled right when i got home. Bowl of oats, banana and honey sandwich. (3 hour workout requires 3 hour recovery and refuelling)

2 weeks of “Base 2” training ahead.

Base 2

Uh huh. Base 2.  Yep. Sounds great. Sounds kinda “pro”…what is it again?

Well base 2 training, according to “triathlon’s most trusted guide” , comes after base 1. with the addition of:

sport-specific muscular force training with hill work incorporated into steady, moderate effort bike and run workouts. I described these here. For swimming, paddles and drag devices will help to create more force.

I’ll also include some 3-zone muscular endurance training now. This could be something such as 2 x 20 minutes (5-minute recoveries) or 3 x 12 minutes (3-minute recoveries). The hard part here is getting the athlete to hold back and stay in zone 3. Many want to bump it up to zone 4. There will be lots of time for that later on.

Aerobic endurance and speed skills workouts continue as before. The endurance sessions continue to get longer as the skills sessions continue as in Base 1.

Joe Friel

So for me…entering base 2 phase I get 2 workouts in each sport per week. I figure one endurance and one force rep. So a running week would look like a Monday 12 km run (65 mins at current pace) and within this run try to accumulate 10 to 20 minutes of running in zone 3 (163 to 171 bpm). Then the next running workout on Thursday might look like running up a steepish hill (golf course hill) for 15 seconds, walk back and 90 sec recovery total, run again, walk back and run again. (A total of three times). Thats 1 set of 3 reps. Then 3 min recovery and repeat for a total of 3 sets.

More on swim and bike next post.

Whole wheat sourdough bread.

wp-1460245795649.jpgWhen I enter a base training period and start to work on my endurance (pushing back fatigue), I need carbs to fuel the workout so that I dont start to break down any gains i may have made. I also need carbs in the first duration of post workout to aid rapid recovery. Quality carbs are essential so I’ve been baking my own bread with organic spelt flour for a while now. My bread has a better taste than what is usually available and importantly,  I know whats it it.

Up until now, my bread has had only 4 ingredients….flour, salt, water and yeast. (Compared to up to 30 ingredients in the manufactured bread-like substance that I can buy at my local supermarket.)

Having just watched Michael Pollan’s new series “cooked”, I discovered that I can harvest yeast from the air. Yep, its all around us. This means that I can make my bread using only 3 ingredients. Flour salt and water. (organic spelt, filtered water, sea salt).

Will update when done. The recipe I’m using as a starting point is here: Sourdough with 3 ingredients.

Update Day 3.

After bubbling along all day of day 2, day 3 began with a flat soggy looking mess. The water had separated from the dough. No bubbles. This site suggests that this may be due to lack of food for the yeast thingies. So I added a large teaspoon of flour, and stirred it in.  More later.

Brick: End of rest week.

The brick is not something I always look forward to. To be honest, I don’t think I have ever looked forward to it. I’ve always viewed the brick as a necessary evil. Maybe because it has always hurt so much, and in my competitive history, I haven’t seen any real benefit on race day. (The run always hurts). Today was different. It felt good. It felt like I’m doing something right. (meaning whats best for me, not just following a general program).

I’ve come off the back of a rest week. Rest week means low duration low intensity work across all three sports. The result of this (and lets also remember good nutrition plays a big part), is that I came off a moderate bike ride (see stats below) and went straight into a run. I came off the run feeling tired but good.

From the beginning, the run felt good. I was able to keep my pace at around 5.25 which was right where I wanted it. I punched out 4kms without any pain or feelings of weakness. The last bit was going up the golf-course hill. (That always slows the average pace).


New Cateye Rapid X2 rear light.

I am tired of replacing the small expensive batteries on my existing light.

Solution? Get a rechargeable. 50 lumens.

The USB-rechargeable Rapid X2 takes everything you love about the Rapid X and doubles it. Surface-emitting LED strips wrapped in CatEye lens technology now pump out 100 lumens up front and 50 lumens in the rear for unparalleled safety, day or night. The compact, lightweight body securely mounts almost anywhere, including round and aero seatposts, seatstays, handlebars and forks.

For ultimate versatility, the optional Spacer X allows the Rapid X2 to mount to our standard Flex-Tight bracket, rear rack bracket, saddle rail mount, clothing clip and Fizik saddle bracket.

6 modes allow you to choose the light pattern best suited for your riding environment, superior side visibility means they’ll see you coming from any angle and Battery Auto Save feature ensures you’ll never get left in the dark.

From Cateye

 

Byron Bay Swim

My last swim of recovery week.

IMG_20160408_080600-01Beautiful on the beach today. water warm, with the odd cold patch. did a quick run from the clubhouse up to the start point near the pass. Barefoot, hard sand, high cadence. I love barefoot when I can. I feel that improves my foot placement. This then carries over to my running on the road in shoes. when it stops feeling good, I remember running barefoot up the beach and replicate the foot placement. It results in me straightening up and lifting my cadence, running faster, a feeling of conserving energy.

So here is the swim data.