Exercise, nutrition, psychology.

Yesterday I cycled the 17 mile round trip to see Adam at KB Cycles to get the bike I'm now using for the Great North Bike Ride adjusted and serviced. The gears and chain were oiled, the brakes tightened, and the seat moved forward to make it more comfortable to ride, and I can notice the difference already. I would definitely recommend KB Cycles for any bike related purchases, advice, or servicing http://www.kbcycles.co.uk/ The 17 mile ride took me 1 hour 30 minutes and was a really nice route which runs along the riverside for a lot of the way.

Whilst I have done a lot of miles this week on the bike, my running has been left behind a bit. It's quite difficult trying to train for two different endurance events at once, especially since cycling shortens the hamstring muscles and actually makes it more difficult to run. I did a short 20 minute run this morning, and will do at least another 30 minute jog later today, with some fast intervals beforehand to improve my fitness level. Intervals are a really good way to increase fitness quickly, and I usually incorporate these into my workout for one session a week. Even though my two events are long distance (I will be on the bike for 4-5 hours, and running for just under 2 hours), not all of my training is long distance. By doing interval sessions, which involve incorporating bouts of sprinting with short recovery jogs in between, the anaerobic threshold is pushed upwards, which means that in general you can then exercise more comfortably for longer, without feeling out of breath.

I usually like to have a breakfast of oats, with an activia yoghurt, and fruit such as blueberries and strawberries. The oats are a good source of carbohydrate and fibre, and provide slow release energy so they keep you feeling full for longer. Fruit such as blueberries are a great source of antioxidants which act to neutralise harmful free radicals that can cause cell damage. Free radicals are atoms which have an odd number of electrons, formed when oxygen reacts with certain molecules, and can produce a chain reaction of damage to muscle and other tissue. Because more oxygen is used when exercising, more free radicals are produced, meaning that the exerciser is at greater risk of cell damage. To combat this, the body's antioxidant defence system works harder in athletes, and foods rich in antioxidants should also be included in the diet in larger amounts.

I find nutrition really interesting and definitely believe that what you eat impacts upon energy levels and wellbeing. A combination of physical exercise, good nutrition, and a positive psychology, definitely works to make you feel good. With only 3 days to go until the Great North Bike Ride my diet consists mostly of carbohydrate (70-80%) with at least 600g per day being advised. This, along with a few energy gels during the ride, will allow my muscles enough stored carbohydrates in the form of glycogen to get through the 54 miles with plenty of energy. If you would like to sponsor me please visit www.justgiving.co.uk/niycpidge

Thanks,

Niyc xx