A log helps the athlete stick to a fitness routine, which provides a better chance of achieving set goals. It is a place to record details of how you felt and a reference for planning future workouts.
What Type of Log
Individual athletes will want to choose and design their own type of log. The log can be very detailed and lengthy in information and/or use abbreviations of what type of ride it was - the location, weather conditions and who they rode with. Some polar heart rate programs or bike computers also have software providing a detailed logging system for each ride.
Free online training logs are also available. Just type Free Cycling Training Log in a search Engine.
What to record
The location, distance/time and effort. Also core workouts and any weight lifting or cross training sessions. Comment about how you felt during and after the ride, and mention such facts as the weather and your work schedule or amount of sleep you had if you had a bad day. Such information gives you a history of what types of factors affect your training, and can provide insight on how to improve or step up your training program from year to year. As an athlete continues training, but continues to conduct the same workouts at the same intensity how is one to improve. Record your efforts and each year build onto your training program for continued improvement. Periodically review your training log to determine why you are not improving or what lead up to reaching a good performance. That said, remember that there are 12 months in the year and it is ill advised to train at a high intensity for more than 6 months. Cross training is a good diversion and strengthens neglected areas as well as providing a mental break while you continue to maintain basic fitness.
5/12/08
The Benefits of Carbohydrate Intake during Exercise
Athletes are always looking for ways to improve their performance. One of the easiest ways is to look at your nutritional intake during exercise. Research has shown that during prolonged exercise lasting longer than 45 minutes (most cycling events) carbohydrate intake in addition to water will improve performance. Carbohydrates are the leading source of energy for your muscles and are stored in your muscles and liver as glycogen. However, the amount of glycogen stored in your body will only provide energy for around 2 hours in a well trained athlete. By supplementing your body with additional carbohydrates in the form of carbohydrate rich drinks, you will be able to maintain a higher intensity for a longer duration.
Things to consider:
Amount of carbohydrates:
Your body is only able to oxidize (or use) a certain amount of carbohydrates per hour. Studies have shown this amount to be around 60-70 grams per hour. By taking in a carbohydrate mixed drink with 60-70 grams of carbohydrates per hour, you present your body with an opportunity to spare the precious stored glycogen. In addition to this you will be able to maintain a higher intensity for a longer period of time and race faster.
Type of Carbohydrate:
The best way to get the most out of the carbohydrates you take in is to find a drink that has a combination of two to three different types of carbohydrates (i.e. glucose and fructose, maltodextrin and fructose, etc.). One study showed that by combining glucose and fructose together athletes were able to oxidize a larger percentage of carbohydrates compared to athletes consuming only glucose. What this means to you is that you will be able to spare a larger amount of stored glycogen and potentially last longer than other athletes strictly consuming glucose as a source of glycogen.
Possible Negative Effects of Too High Concentration of Carbohydrates:
More is not always better. Try to stick with a 7% or lower concentration of carbohydrates to water solution(7 grams / 100 ml or 16.3 grams / 8 oz). When you go higher then this you run into the potential problem of excess carbohydrate buildup in your stomach. This can lead to GI problems including nausua, vomiting, and diarrhea just to name a few. These problems will lead to a decrease rather then increase in performance.
By: Drew Edsall
Things to consider:
Amount of carbohydrates:
Your body is only able to oxidize (or use) a certain amount of carbohydrates per hour. Studies have shown this amount to be around 60-70 grams per hour. By taking in a carbohydrate mixed drink with 60-70 grams of carbohydrates per hour, you present your body with an opportunity to spare the precious stored glycogen. In addition to this you will be able to maintain a higher intensity for a longer period of time and race faster.
Type of Carbohydrate:
The best way to get the most out of the carbohydrates you take in is to find a drink that has a combination of two to three different types of carbohydrates (i.e. glucose and fructose, maltodextrin and fructose, etc.). One study showed that by combining glucose and fructose together athletes were able to oxidize a larger percentage of carbohydrates compared to athletes consuming only glucose. What this means to you is that you will be able to spare a larger amount of stored glycogen and potentially last longer than other athletes strictly consuming glucose as a source of glycogen.
Possible Negative Effects of Too High Concentration of Carbohydrates:
More is not always better. Try to stick with a 7% or lower concentration of carbohydrates to water solution(7 grams / 100 ml or 16.3 grams / 8 oz). When you go higher then this you run into the potential problem of excess carbohydrate buildup in your stomach. This can lead to GI problems including nausua, vomiting, and diarrhea just to name a few. These problems will lead to a decrease rather then increase in performance.
By: Drew Edsall
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