I was in London at the weekend again for the second weekend of my masters degree course. I study at the University of East London which is based in Stratford, the home of the 2012 Olympics. The course is really interesting so far and its nice to catch up with friends in London when im there.
Positive Psychology is a relatively new branch of Psychology, which has been around for the last 10 years or so. It is the scientific study of what allows people and communities to thrive. In the past Psychology has been centred around mental illness and why things go wrong, whereas Positive Psychology focusses instead on well-being and optimal human functioning.
I have been reading some really interesting books recently, one that is worth mentioning is Dan Gilbert's 'Stumbling upon Happiness', which sounds suspiciously like a self help book, but actually takes a more theoretical and philospohical approach to the idea of happiness, and looks at why it is that people always think that doing certain things will make them happy. It's a really funny and well written book and definitely worth a read! Taking a quote from the book........'If on a particularly slow Tuesday you feel compelled to dissect your own eyeball', I suggest you decide against it and read this book instead. http://www.randomhouse.com/kvpa/gilbert/
The area of research that I am most interested in is how exercise can impact positively on well-being. Throughout my academic and practical career I have witnessed the positive impact that exercise can have, and my experience, as well as scientific research, shows that participation in physical activity can build self esteem, reduce stress levels, and increase happiness. My undergraduate dissertation looked at the impact of practising feelings of gratitude on athlete well-being, and I am hoping to write my postgraduate dissertation on how a weekly community run (namely parkrun) can promote flourishing. This project idea is very much just an idea at the minute though!
Last weekend we had yet another record turn out at Newcastle parkrun, with 143 runners turning up at 9am to run the 5km course around the Town Moor. It's really great to see continued growth in numbers, and to know that so many runners are enjoying it. Last weeks results can be seen at http://www.parkrun.org.uk/newcastle/Results/LatestResults.aspx and as you can see the field ranges from those competitive (and very fast) runners that complete the course in 16-17 minutes, to those who jog and walk the route in around 45 minutes. Newcastle parkrun is on every Saturday at 9am and I suggest you give it a go, not only to improve your fitness, but also to make yourself feel good.....its a great start to the weekend, and is completely free. If you don't fancy running then why not come along and help as a volunteer? Just email me at newcastledirector@parkrun.com to get involved. We have a mobile coffee van at the finish line so runners and volunteers can enjoy a drink and have a chat too.
I have been doing some early morning training this week, getting up at 5am and doing half an hour of running and cycling. I love being up so early, although it makes you feel a little mad when you leave the house and there are still stars in the sky! Early morning cardio is great for fat burning, especially if you train on an empty stomach. I really think it sets you up for the day too and energises you.
Hope that you are all good!
Niyc xx
Wednesday, 20 October 2010
Wednesday, 13 October 2010
Masters and a marathon!
Well I have definitely been busy recently! I started my Masters degree a few weeks ago, studying Applied Positive Psychology at the University of East London London
We had another record attendance at Newcastle Newcastle
I took on two long distance sports events this summer to raise money for The Princes Trust charity. The Princes Trust helps disadvantaged young people into education and work, and the money I raised goes towards funding the work of the charity in the North East. I met a guy on Sunday who had been helped into work by The Princes Trust, and he credited the charity with effectively saving his life. He has a job at Marks and Spencer now and has career opportunities ahead of him. He actually shook my hand and thanked me for raising money for the charity, which really moved me. It’s not often that you get to meet somebody that the charity you support has directly impacted upon, and it makes the hard work and effort even more worthwhile to know that the money being raised is helping people locally.
I said after I had finished the Great North Bike Ride and Great North Run this year that I wouldn’t be competing in any major events next year and was intending on exercising for fun instead. That lasted around 3 weeks and I have since signed up for The Edinburgh Marathon(!) which is in May 2011. A marathon is 26.2 miles, and a totally different ball game from a half marathon. I have been sent a 4 month training plan from Dave Daniels who is a volunteer and runner at Newcastle
Thanks,
Niyc xx
Tuesday, 28 September 2010
Race report
So last weekend was the 30th annual Great North Run. To be honest I was feeling really rubbish the week before the run and had been advised by many not to to it, but that was never going to happen so I ran anyway and really enjoyed it! I worked at the Great North Pasta Party the day before the race and got plenty of provisions in the form of waters and power gels, which definitely came in handy.
On the morning of the run, I had toast and a banana for breakfast around 2 hours before the race start time. Leaving this 2 hour window allows for any food to be fully digested before the start of the run, and provides the body with vital carbohydrates to be used as energy. I walked to the start line and managed to climb over the 6 foot fence (!) to my start area, where I luckily bumped into my friend Taryn in amongst the other 55000 runners. The Great North Run has such a good atmosphere and you are filled with adrenalin and excitement both before and during the race.
I started out well, and kept a good pace for the first 55 minutes, when I reached the 10km (6 mile) marker. I didnt even realise how long I had been running for as the atmosphere and all of the runners really carry you along and keep you focussed. Its great seeing all the supporters as you run under central motorway and across the Tyne Bridge. After 6 miles I settled into a steady run, and was pretty happy with managing to run up all of the hills without walking at all. The weather was cool and pretty wet, my favourite conditions for running! When I got to 9 miles I focussed on running to the 10 mile marker, where I knew a few of the Newcastle parkrun volunteers and runners would be waiting to cheer runners on at the Fetch everywhere point. As I ran past Lesley and Sue and the others I got a great sense of achievement and a rush of motivation to carry on. It really is brilliant seeing all of the supporters at the side of the road, standing in the rain, offering drinks, ice pops, jelly babies, and baby wipes to runners, and it definitely spurs you on.
With only 3 miles to go I was set to finish in under 2 hours, although I was beginning to find the hills more difficult, and was walking to the top of a few of them. Running mantras can often be useful in maintaining motivation during long distance running, and I often found myself repeating, 'I'm up that hill', to myself in my head while running up the more difficult areas of the course. The 11th mile was really diffcult, but when I got to the final mile I knew the finish was so near and so I pushed on to the finish line. My legs felt really heavy on the way to the finish line but I kept going and finished with a time of 2 hours 11 minutes. Im really pleased with this and had a really good run considering I was feeling unwell beforehand! It just shows what your body is capable of if your mind is determined enough.
After the run it was nice to relax and have a few days off training to recover. I doubt I could have done much training given that my legs were so sore! Delayed onset muscle soreness (DOMS) often affects athletes after a big event where the muscles have been used intensely, and can occur a few days after the event itself. Ice and ibuprofen can help, although its almost nice to have a little bit of aching to remind yourself how hard you have worked and how much you have achieved.
Im really pleased with my run, and happy to have raised over £500 for The Princes Trust. I think the next challenge will be the 2011 Edinburgh Marathon, so watch this space!
Well done to all that completed the 30th Great North Run, a half marathon really is a great achievement!
Niyc xx
On the morning of the run, I had toast and a banana for breakfast around 2 hours before the race start time. Leaving this 2 hour window allows for any food to be fully digested before the start of the run, and provides the body with vital carbohydrates to be used as energy. I walked to the start line and managed to climb over the 6 foot fence (!) to my start area, where I luckily bumped into my friend Taryn in amongst the other 55000 runners. The Great North Run has such a good atmosphere and you are filled with adrenalin and excitement both before and during the race.
I started out well, and kept a good pace for the first 55 minutes, when I reached the 10km (6 mile) marker. I didnt even realise how long I had been running for as the atmosphere and all of the runners really carry you along and keep you focussed. Its great seeing all the supporters as you run under central motorway and across the Tyne Bridge. After 6 miles I settled into a steady run, and was pretty happy with managing to run up all of the hills without walking at all. The weather was cool and pretty wet, my favourite conditions for running! When I got to 9 miles I focussed on running to the 10 mile marker, where I knew a few of the Newcastle parkrun volunteers and runners would be waiting to cheer runners on at the Fetch everywhere point. As I ran past Lesley and Sue and the others I got a great sense of achievement and a rush of motivation to carry on. It really is brilliant seeing all of the supporters at the side of the road, standing in the rain, offering drinks, ice pops, jelly babies, and baby wipes to runners, and it definitely spurs you on.
With only 3 miles to go I was set to finish in under 2 hours, although I was beginning to find the hills more difficult, and was walking to the top of a few of them. Running mantras can often be useful in maintaining motivation during long distance running, and I often found myself repeating, 'I'm up that hill', to myself in my head while running up the more difficult areas of the course. The 11th mile was really diffcult, but when I got to the final mile I knew the finish was so near and so I pushed on to the finish line. My legs felt really heavy on the way to the finish line but I kept going and finished with a time of 2 hours 11 minutes. Im really pleased with this and had a really good run considering I was feeling unwell beforehand! It just shows what your body is capable of if your mind is determined enough.
After the run it was nice to relax and have a few days off training to recover. I doubt I could have done much training given that my legs were so sore! Delayed onset muscle soreness (DOMS) often affects athletes after a big event where the muscles have been used intensely, and can occur a few days after the event itself. Ice and ibuprofen can help, although its almost nice to have a little bit of aching to remind yourself how hard you have worked and how much you have achieved.
Im really pleased with my run, and happy to have raised over £500 for The Princes Trust. I think the next challenge will be the 2011 Edinburgh Marathon, so watch this space!
Well done to all that completed the 30th Great North Run, a half marathon really is a great achievement!
Niyc xx
Thursday, 16 September 2010
Target fundraising amount reached! THANK YOU!
I havent updated my blog for a while as I have been working away at Bestival on the Isle of Wight. I have been working at a few of the festivals over the summer (alongside my full time gym work) to help me save up the £6000+ for my masters degree which starts next week. I am nowhere near being able to afford it yet, but hopefully will get there! The weekend was fun, but the 18 hour shifts and almost total lack of sleep have hit me hard. Sleep and rest is one of the key elements of the week prior to completing a long distance event, and you need both to help your body store enough energy and carbohydrates to facilitate your exercise on race day. I have kept exercise to a bare minimum this week and will not be running until the run itself.
There are 3 days to go until the Great North Run and I have just hit my target fundraising amount of £500! Im really pleased with this and very grateful to all those that have sponsored me. Thanks to the following for helping me reach my target:
Dad, Luke, Sam, Kimbo, Neal, Ian Johnson, Graham Keddy, Sarah Garnett, Alan Findlay (Pin Point Recruitment), Alan Fidler, Sarah Caine, Kevin Lister, Jan Campbell, Lee Dixon, Jacqui Patterson, Stefanie Pendleton, Sara Hepburn, Darren Biggs, Martin Wardle, Sarah, Rach Maxwell, Sunny, Gaff, Dani, Mark and Davina, Rob O'Neill, Aunty Elaine, Tove, Hannah Bayman, Bex and Matt and Finn, Ian and Sue, Tony Liu, Tony Winder, Paul Sinton-Hewitt, Becca, Sara Wilson, Jane and Phil, and finally, Ricky Knight (Pickled Egg Events).
Your generosity and support are greatly appreciated. THANK YOU!
Hopefully I will be able to continue past my target amount now and continue raising money this week. If you would like to sponsor me please visit www.justgiving.com/niycpidge and show your support.
Thanks,
Niyc xx
There are 3 days to go until the Great North Run and I have just hit my target fundraising amount of £500! Im really pleased with this and very grateful to all those that have sponsored me. Thanks to the following for helping me reach my target:
Dad, Luke, Sam, Kimbo, Neal, Ian Johnson, Graham Keddy, Sarah Garnett, Alan Findlay (Pin Point Recruitment), Alan Fidler, Sarah Caine, Kevin Lister, Jan Campbell, Lee Dixon, Jacqui Patterson, Stefanie Pendleton, Sara Hepburn, Darren Biggs, Martin Wardle, Sarah, Rach Maxwell, Sunny, Gaff, Dani, Mark and Davina, Rob O'Neill, Aunty Elaine, Tove, Hannah Bayman, Bex and Matt and Finn, Ian and Sue, Tony Liu, Tony Winder, Paul Sinton-Hewitt, Becca, Sara Wilson, Jane and Phil, and finally, Ricky Knight (Pickled Egg Events).
Your generosity and support are greatly appreciated. THANK YOU!
Hopefully I will be able to continue past my target amount now and continue raising money this week. If you would like to sponsor me please visit www.justgiving.com/niycpidge and show your support.
Thanks,
Niyc xx
Thursday, 2 September 2010
Cross training
I used yesterday as my cross training day, and did a 1hr 15min bike ride, which worked out at around 12 miles, with lots of hills. I also did 3 miles on the bike this morning, and will be doing a run this afternoon; probably intervals for 10 minutes, followed by 6 miles steady which will take around an hour in total.
The reason I am incorporating a day of cross training (ie. training other than running, commonly cycling or weights) into my Great North Run training is because running can be very high impact, and places a lot of stress on the joints in the legs. By cycling or doing some other low impact exercise for one session a week, the risk of injury is reduced whilst allowing for an aerobic workout to still take place. Runners often favour using a cross training session because it improves the heart muscle and also blood volume when carried out at high intensity, and can subsquently improve running performance as a result. Training is sport specific though and so the majority of any event training should be specific to the discipline, distance, and pace of the event you are training for.
Alongside physical training it is also important to prepare yourself mentally for the challenge that you have signed up for. Especially at an elite level, mental skills are what sets winners apart from the competition, and psychology can play an important part in achieving goals within your sport, whether it be seriously competitive, or just for fun. I am currently working with model Monica Harris to develop her mental skills in the run up to the Models Fight Night that she has organised. Monica and the other girls have been in training all year and will be fighting on Thursday 23rd September, to raise money to send children that have been abused on the holiday of a lifetime. Find out more at http://www.modelsfightnight.co.uk/ and read Monica's blog at http://www.monicaharris1.blogspot.com/
The main mental skills that are to be controlled and optimised within sport are anxiety, confidence, concentration, mental preparation, team emphasis, and motivation. Elite athletes will tend to possess lower levels of anxiety, greater levels of confidence and a greater ability to focus and concentrate on the task at hand. They will tend to be be more mentally prepared and will be highly motivated, with a sense of sportsmanship and team playing exhibited alongside a drive to achieve individually. It is important to develop mental skills alongside physical skills in order to give yourself the best foundation to perform well.
Where running is concerned, and in particular when training for a long distance event such as The Great North Run, motivation is key to getting out there and putting in the miles. It can be all too easy to put off a training run 'until tomorrow', or to stop after a few miles because you cant be bothered, or dont really fancy it today. Motivation is what will help to get you running and stay running, and it can be improved very easily, using simple techniques that help get you 'in the zone' through increasing what is known as intrinsic motivation; the desire to achieve for inner accomplishment, rather than external rewards.
Simple things that you can do to improve motivation to run include setting yourself manageable goals. These can be broken down into long-term, mid-term, and short-term goals, and then even into micro goals, where you first challenge yourself to get out of the house, then get running, then complete a mile, then complete your full training run etc. Planning routes that are scenic and offer a lot to look at while you run also helps to motivate, as does running with a partner or other people.
Get along to Newcastle parkrun and get involved with the great atmosphere and ability to track your progress over time www.parkrun.org.uk/newcastle Have a look at BBC Look North's feature on Newcastle at http://www.facebook.com/pages/Newcastle-parkrun/192057907103?v=app_2392950137&ref=ts
If you would like to sponsor me for the Great North Bike Ride which I completed in a time of 4 hours 25 minutes, and the Great North Run, which is on Sunday 19th September, please visit www.justgiving.com/niycpidge I still need over £200 to reach my target so please do donate.
Thanks
Niyc xx
The reason I am incorporating a day of cross training (ie. training other than running, commonly cycling or weights) into my Great North Run training is because running can be very high impact, and places a lot of stress on the joints in the legs. By cycling or doing some other low impact exercise for one session a week, the risk of injury is reduced whilst allowing for an aerobic workout to still take place. Runners often favour using a cross training session because it improves the heart muscle and also blood volume when carried out at high intensity, and can subsquently improve running performance as a result. Training is sport specific though and so the majority of any event training should be specific to the discipline, distance, and pace of the event you are training for.
Alongside physical training it is also important to prepare yourself mentally for the challenge that you have signed up for. Especially at an elite level, mental skills are what sets winners apart from the competition, and psychology can play an important part in achieving goals within your sport, whether it be seriously competitive, or just for fun. I am currently working with model Monica Harris to develop her mental skills in the run up to the Models Fight Night that she has organised. Monica and the other girls have been in training all year and will be fighting on Thursday 23rd September, to raise money to send children that have been abused on the holiday of a lifetime. Find out more at http://www.modelsfightnight.co.uk/ and read Monica's blog at http://www.monicaharris1.blogspot.com/
The main mental skills that are to be controlled and optimised within sport are anxiety, confidence, concentration, mental preparation, team emphasis, and motivation. Elite athletes will tend to possess lower levels of anxiety, greater levels of confidence and a greater ability to focus and concentrate on the task at hand. They will tend to be be more mentally prepared and will be highly motivated, with a sense of sportsmanship and team playing exhibited alongside a drive to achieve individually. It is important to develop mental skills alongside physical skills in order to give yourself the best foundation to perform well.
Where running is concerned, and in particular when training for a long distance event such as The Great North Run, motivation is key to getting out there and putting in the miles. It can be all too easy to put off a training run 'until tomorrow', or to stop after a few miles because you cant be bothered, or dont really fancy it today. Motivation is what will help to get you running and stay running, and it can be improved very easily, using simple techniques that help get you 'in the zone' through increasing what is known as intrinsic motivation; the desire to achieve for inner accomplishment, rather than external rewards.
Simple things that you can do to improve motivation to run include setting yourself manageable goals. These can be broken down into long-term, mid-term, and short-term goals, and then even into micro goals, where you first challenge yourself to get out of the house, then get running, then complete a mile, then complete your full training run etc. Planning routes that are scenic and offer a lot to look at while you run also helps to motivate, as does running with a partner or other people.
Get along to Newcastle parkrun and get involved with the great atmosphere and ability to track your progress over time www.parkrun.org.uk/newcastle Have a look at BBC Look North's feature on Newcastle at http://www.facebook.com/pages/Newcastle-parkrun/192057907103?v=app_2392950137&ref=ts
If you would like to sponsor me for the Great North Bike Ride which I completed in a time of 4 hours 25 minutes, and the Great North Run, which is on Sunday 19th September, please visit www.justgiving.com/niycpidge I still need over £200 to reach my target so please do donate.
Thanks
Niyc xx
Tuesday, 31 August 2010
Great North Bike Ride!!
Sunday was the 10th anniversary of, and my first time competing in, The Great North Bike Ride. The morning started with a lot of stress trying to fit the bikes into the car and make it to the pick up point for 7am. We didnt incidentaly make it, although luckily the buses and bike lorries were still at Tynemouth loading up when we got there at ten past. We had taken the front wheel off Taryn's bike to fit it into the car and so she had to run to the lorries with bike in one hand and wheel in the other! I had her brake pads and other essential pieces in my pocket and luckily there was someone with a tool kit and the know how to put it all back together before we loaded it onto the lorry. Thanks to that man whoever you are!
We got up to Seahouses for 9:20am and started the ride around 9:30am in sunny weather, with a lot of wind! The first 15 miles or so were difficult, with the wind blowing sideways as I tried to pedal forwards.....I think i was wobbling around and zig-zagging for a lot of the way! I stopped at Warkworth to refuel with a banana and lucozade powder, and half wished I could join those riding for fun that had stopped for lunch in the pub! By this time Taryn had lost me, and I jumped back on the bike to finish the rest of the ride. The second half of the ride was easier, as I began to recognise where I was riding through. I've never been as happy to see Ashington and Blyth in my life!
The last 10 miles were really fun as I picked up the pace and headed for the finish, back at Tynemouth where we had started. The ride had been difficult: my back and shoulders were really hurting, and at points my hands were so numb that I couldnt change the gears: but it didnt seem like I had been riding for over 4 hours as I must have been really focussed and full of adrenalin. I completed the ride in a time of 4 hours 25 minutes which I'm happy with as I have never cycled or exercised for this length of time or distance before. Taryn was waiting for me at the finish, where I went to pick up my race tshirt and medal before heading home.
I'm really pleased with having completed the Great North Bike Ride and would definitely recommend it to anyone considering entering either as competitive event, or just as a fun bike ride to do in a group without riding for a time. Thanks to Lynn Lucas and all of the guys who helped to organise and manage the event, it all ran really smoothly and gave me, and I'm sure all of the other riders too, a great sense of achievement.
I managed to come away without any cuts or bruises, and although my back was aching for the rest of the day and I was pretty tired, I didnt have any muscle soreness or stiffness which I'm pretty impressed with. I had a day off training yesterday and am straight back into it today, as have my second event, The Great North Run, in less than 3 weeks. I ran 3 miles to work this morning with a heavy rucksack, in a time of 24 minutes, and will be doing an hour class at The Barre later tonight.
I really need to get my mileage up this week for the run and will be looking to incorporate a hill run, intervals session, and cross training session into this week, along with a long run at race pace on sunday.
Thanks to those of you that have sponsored me so far. Specifically my dad, Kimbo, Neal, Ian Johnson, Graham Keddy, Sarah Garnett, Alan Findlay from Pin Point recruitment, Alan Fidler, Sarah Caine, Kevin Lister, Jan Campbell, Jacqui Patterson, Stef Pendleton, Martin Wardle, Sarah, Sam, Rach Maxwell, Gaff, Sunny, Dani, Mark & Davina, Rob O'Neill, Aunty Elaine, Tove, Az, and Peter Conroy. THANK YOU!
I have passed the half way mark for my fundraising and have 2 weeks and 5 days to raise the rest (and more if possible). Please sponsor me at www.justgiving.com/niycpidge
Thanks
Niyc xx
We got up to Seahouses for 9:20am and started the ride around 9:30am in sunny weather, with a lot of wind! The first 15 miles or so were difficult, with the wind blowing sideways as I tried to pedal forwards.....I think i was wobbling around and zig-zagging for a lot of the way! I stopped at Warkworth to refuel with a banana and lucozade powder, and half wished I could join those riding for fun that had stopped for lunch in the pub! By this time Taryn had lost me, and I jumped back on the bike to finish the rest of the ride. The second half of the ride was easier, as I began to recognise where I was riding through. I've never been as happy to see Ashington and Blyth in my life!
The last 10 miles were really fun as I picked up the pace and headed for the finish, back at Tynemouth where we had started. The ride had been difficult: my back and shoulders were really hurting, and at points my hands were so numb that I couldnt change the gears: but it didnt seem like I had been riding for over 4 hours as I must have been really focussed and full of adrenalin. I completed the ride in a time of 4 hours 25 minutes which I'm happy with as I have never cycled or exercised for this length of time or distance before. Taryn was waiting for me at the finish, where I went to pick up my race tshirt and medal before heading home.
I'm really pleased with having completed the Great North Bike Ride and would definitely recommend it to anyone considering entering either as competitive event, or just as a fun bike ride to do in a group without riding for a time. Thanks to Lynn Lucas and all of the guys who helped to organise and manage the event, it all ran really smoothly and gave me, and I'm sure all of the other riders too, a great sense of achievement.
I managed to come away without any cuts or bruises, and although my back was aching for the rest of the day and I was pretty tired, I didnt have any muscle soreness or stiffness which I'm pretty impressed with. I had a day off training yesterday and am straight back into it today, as have my second event, The Great North Run, in less than 3 weeks. I ran 3 miles to work this morning with a heavy rucksack, in a time of 24 minutes, and will be doing an hour class at The Barre later tonight.
I really need to get my mileage up this week for the run and will be looking to incorporate a hill run, intervals session, and cross training session into this week, along with a long run at race pace on sunday.
Thanks to those of you that have sponsored me so far. Specifically my dad, Kimbo, Neal, Ian Johnson, Graham Keddy, Sarah Garnett, Alan Findlay from Pin Point recruitment, Alan Fidler, Sarah Caine, Kevin Lister, Jan Campbell, Jacqui Patterson, Stef Pendleton, Martin Wardle, Sarah, Sam, Rach Maxwell, Gaff, Sunny, Dani, Mark & Davina, Rob O'Neill, Aunty Elaine, Tove, Az, and Peter Conroy. THANK YOU!
I have passed the half way mark for my fundraising and have 2 weeks and 5 days to raise the rest (and more if possible). Please sponsor me at www.justgiving.com/niycpidge
Thanks
Niyc xx
Thursday, 26 August 2010
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
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
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