Outdoor Fitness Issue 17 Sampler
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Transcript of Outdoor Fitness Issue 17 Sampler
R U N w C Y C L e w S W I M w N U t R I t I o N w A d v e N t U R e w t R A I N I N g w C h A L L e N g e
TEAM SKY’S
TRAINING TIPS
for every rider
ENDURANCE
CliffsCaves &
BeaChesBritain’s coolest
wild camping spots
›› muscle-Building foods ›› walking Boots & rucksacks››
RUN yoUR bEst EvER mARAthoN ›› Vital last minute advice‹‹
RowiNg foR NoviCEs
tRy RivER swimmiNg
ARoUND thE woRlD by... Bike, kayak, Boatand rollerBlades!
ISSuE 17 MAY 2013 £3.99
Build your inner strength
go longer, harder & faster
step core muscle workout
24-hour Mountain bike Madness
34 | outdoor fitness MAY 2013
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Aquapac’s Stormproof™ phone case is an essential piece of kit for those who work or play outside. The case protects
phones, GPS units and PDAs from water while still allowing you to use your equipment. You can use touchscreens through the case and hear perfectly while the patent-
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around your neck or attach it to your belt with a carabiner.
SuBSCrIBe To ouTDoor FITneSS
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EXPERT DRIVEN
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NATURAL FLAVOURS
“Nutrition is as important as the hard yards you already do to
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from training will help you achieve what matters to you”
Matt Lovell, International Sports Performance Nutritionist
BA (Hons) Dip ION NTCC CNHC Registered mBANT
Give your body, and your sport, #WhatMatters
For more information visit
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MADE OF WHAT
MATTERS
89 MAY 2013 outdoor fitness |
EXPERT NUTRITION aNd hydRaTION adVICE TO bOOsT yOUR sPORTINg PERfORmaNCE
An Apple A dAy...
PiC
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re
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ab
riz
io T
ro
ian
i / a
la
my
PLUS PICK A HeALtHY CUrrY + WHY FAt CAN Be GOOD + LeAN MeAtS
UNBLEMISHED RECORD
Cashew apples are kind to your skin: their high vitamin C and
mineral salt content combat skin ageing, while the cashew nut itself harbours phenols which slow the formation of the melanin pigment
which causes freckles!
The nuTriTional benefits of the cashew nut are well documented, with the humble kernel supplying
essential fatty acids and vital vitamins. But did you know the nut continues to form the cashew apple, and that its juice can help you burn fat, according to new research published last month in the
Journal of the international Society of Sports nutrition? a study has shown that a daily supplement of 3.5ml of cashew apple juice per kg of body mass can boost fat oxidisation rates and raise energy expenditure. Significant gains in vitamin C were also recorded, helping to boost the immune system.Get your year’s supply: cashewyjuice.com
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TRAINget yourself fitter AND Do eVeN more outDoors
Meet Sylvain perrealSylvain is a cycling coach, a cross-country skier with 15 years’ experience and a sports masseur. More info: wfs.fr
No uphill struggle1 Body poSition
The best method is to sit with your hands on top of the bars, although this
does require core strength to prevent excessive head and shoulder movement. Pedalling efficiency in this position is better when your cadence (pedal strokes per minute) is above 70rpm. Standing helps you accelerate on steeper slopes; and helps to relax your lower back and leg muscles.
2 BreathingIt’s essential you breathe from the diaphragm as your riding position
means pulmonary (lungs) breathing is neither complete nor effective. Use Pilates as part of your training to help.
3 gear ratio and cadenceCadence is one of the keys to becoming a good climber, and it’s really
important to have the right gear combination. Be mindful that selecting too small a gear too early is likely to significantly raise your heart rate. Each rider has to find the optimal cadence, between 70-80rpm.
4 pacingClimbing needs to be progressive. Your pace should be slow and
cautious at the foot of a climb. If you feel good, accelerate nearer the summit.
Whether it’s your local hill or an Alpine pass, the theory behind efficient climbing is universal.
Sylvain Perreal of coaching firm WTS reveals how to climb better
PLUS joNNy wILkINSoN + coRe woRkoUT + mARAThoN AdvIce
The laTesT kiT designed To boosT your performanceGEAR
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