Phases for starting back

Eight weeks ago I shared up to date sports science on some of the worrying effects that hard, or long training, could have on the immune system, and encouraged you to train in zone two during the height of the pandemic. 

I feel really positive today because the sports science I want to share is to help you go on longer.  This is a medium length newsletter, but if you make it all the way through to the end, and want a link to the research, drop me a line and I will send it to you.

Today I would like to share the plan for starting back in phases; set out four Adventure Swims for 2020; and - now the COVID-19 infection risk is lowered - help you to prepare your nutrition for those longer sessions.  

A key point is that the dates in my plan are best case scenario and may have to change.  I will keep the website up to date but everything is depending...

Please also note, you can currently still sign up to be a member for FREE for three months.  This deal will be removed on 15th June.  It is important that you know this because the adventure swims are going up in price slightly but members will get £12.50 off.  You can cancel at any time.

Please read on to see my starting back plan, get some long distance nutritional advice and get a great energy bar recipe. 

Phases One For Starting Back

11th July 

Start the EXPERIENCED OWS group for training (every Saturday at 08:30) on 11th July.

Phases Two For Starting Back

25th August 

Additionally opening the ADVENTURE SWIMS (every other Sunday), the BEGINNER OWS group and 121 OWS for all ages.

·         

• 26th July 2020
• London Bridge 
•  
• 9th August 2020
• Bell Rock 
•  
• 23rd August 2020
• Thatcher Rock 
•  
• 30th August2020
• Around the Ore Stone

                                                                                    

Long Distance Nutrition Advice

Many times I have been approached about gut problems when running.  In many cases it is long distance athletes who are using gels to keep the carbs topped up.  It is common knowledge that gels work.  The simple sugar is quickly absorbed and keeps the body going longer.  However, the intake of gels can also have a detrimental effect, causing stomach cramps or an emergency number two. 

The text books say that it is only possible to absorb 60g of carbohydrate each hour.  More than that will be unused and sloshing about in the stomach which could be the cause of an upset stomach.  As the body is exercising more blood is pumped to the working muscles and less to the gut.  In fact, only the brain maintains a normal blood supply, everything else is forfeited to keep the exercising muscles going.  This makes the digestive system much slower and therefore, absorbing a gel would take longer and longer as you go longer and longer.  In the meantime it will be sloshing about which could cause cramps or an emergency poo!

Some of the latest research on one-hour cycling time trials using carbohydrate mouthwash identified that just the taste of something sweet can give you energy (Jeukendrup 2004).  The research concluded that the sweet taste caused an increase in central drive motivation, leading to significantly better results on the one hour cycling time trials. Much more research has provided evidence to support this theory.  Chambers et al (2009) found results suggesting that the improvement in exercise performance that is observed when carbohydrate is present in the mouth may be due to the activation of brain regions believed to be involved in reward and motor control. The findings also suggest that there may be a class of so far unidentified oral receptors that respond to carbohydrate independently of those for sweetness.

We can use this research to fine-tune our current nutrition plan for long distance racing.  Based on this research, my advice to you is:

• Try to find a more natural alternative to gels.  Something solid that will line your stomach, provide you the right sort of fuel, and be portable enough to eat on the go.  Check out this book: Feed Zone Portables by Thomas and Lim·         

•  Eat little and often – If you are taking on gels try to spread them out.  Sip it from a bottle rather than taking it in one go

•  Start eating earlier on in the race, long ride, swim or run, when you can absorb more effectively

•  Try holding the sweet things in your mouth a few seconds before swallowing.  This will not only absorb quickly without problems but the sweet taste will also have a positive effect

 

Lastly, a recipe: Savoury Sweet Potato Snacks with Oats… (or FLAPJACKS!!)

There is no need for refined sugar and fat.  With this recipe your flapjacks will be sweeeeeet.

 

Ingredients

500g of porridge oats

½ teaspoon of salt

1 tablespoon of set honey

250g of pitted dates

250g of raisons

500g of sweet potatoes

Method

Skin potatoes and boil until soft.  Whilst they soften, finely chop the dates and raisons into a medium pan. Add a splash of boiling water.  Add the honey. Then add the soft sweet potatoes and mash together.  Gently heat and mix to a lumpy syrup.

Pour the oats and salt unto a large mixing bowl.  Then add the simmering syrup from the pan. Get a wooden spoon and mix it in really well.  Lastly, press the mixture into a greased oven dish – slice it in the dish - and bake in the middle of a high oven for 20 minutes.  Done!

 

Happy Triathlon-ing,

Carter, J. M., Jeukendrup, A. E., & Jones, D. A. (2004). The effect of carbohydrate mouth rinse on 1-h cycle time trial performance. Medicine and Science in Sports and Exercise, 36, 2107-2111.

Chambers, E. S., Bridge, M. W., & Jones, D. A. (2009). Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity. The Journal of Physiology, 587(8), 1779-1794.