cycling rural spain blog

As a personal trainer the question I'm most asked is 'How to loose weight' and often its about  specific body parts.  ' I want to loose my belly or trim down my bum etc ' The truth is we can't be selective about where we loose fat however with exercise we can drop our body fat percentage and we can tone specifc muscle groups, Abdminals glutes etc.

As we exercise the body will exchange body fat for lean muscle which needs more energy and so we burn more fat, even when we are sat watching telly!  The reality is that our weight may remain the same but the percentage of lean muscle to body fat changes, so it is important not to be too focused on the Kilos!

Cardio exercise is the best form of exercise to burn calories however if you want stronger lean muscle then strength training is key. It has the advantage of producing results quicker taking less time each training session increases your VO2 max, ( the rate at which we can uptake and burn oxygen as a fuel). It is also less likely to produce overtaining injuries, strain sprains and stress fractures etc.

If you are serious about loosing some kilos for 2015 have a look at interval or fartlec training which could really  help with your cycling goals.

For more specific advice  please call me or visit my personal  training and sports injury web page.

There is so much advice and marketing out there about sports nutrition these days What to eat and when, what is the correct hydration levels, gels,  etc. The truth is hard to find given so many companies want us to buy into their expensive sports drinks and products and why their brand is the best so who and what should we believe. 

There is also a big physological difference between the amature and the elete professional  athlete and so the answer is really different for each individual and it also depends on fitness levels and training schedules so one size really does not fit all.

It is so true that we need a good quality and varied diet to prepare our bodies to be at optimum for exercise and the successful post recovery process. Ideally our diet  should be nutrient rich and be made from ingredients based on non processed products. If you can't pronouce the ingredients or it does not look like what is is started as, why put it into your body, don't eat it!

Carbohydrate loading, the body needs fuel for exercise so its important to  fill your 'carb tank' before a ride. Complex or long chain carbohydrates like porridge, wholemeal rice and pasta are slow release carbs and will give you fuel for the first 60 to 90 mins of exercise. 

Your body has enough fuel stored for 60 to 90 mins of moderate exercise then your carbohydrate fuel tank  will be depleted and so you need to add some simple carbs or sugars otherwise your body will burn protien or lean muscle as an energy source. ( a banana contains simple and complex carbs plus vitamins and minerals like potasium which is needed as water balance to prevent cramp) 

Gels mainly contain glucose with no nutitional value (sometimes added caffeine too) this is all absorbed straight into the bloodstream being single molecules which elevates the  levels insulin and so the sugar can then get stored as fat. A mix of simple and complex carbohydrate are best to deliver optimum energy and nutrient levels like fresh fruit, cereal bars etc.

After exerecise or bike ride it is essential to restock and give your body some fuel. There are many pre prepared post ride drinks foods however a good meal is just as effective. We need simple carbohydrates to refuel our 'carb tank', protien for our muscles to repair and maintain muscle fibre. We also need good quality nutrients to restock our bodies store to maintain an optimum immune system. 

Post ride meal example: poached egg with salmon on wholemeal bread and a glass of fruit juice contains everything you need and is natural!