Monthly Archives: February 2013

Chester Hilly 14 TT

Today I went down to Broxton near Chester to compete in my first race of the time trialling season the Chester Hilly 14mile time trial. The weather conditions were getting worse throughout the day and with me off at 2:56pm, the weather was not looking good. The wind was starting to pick up and there was consistent snow/sleet fall.

40 minutes before my start time I jumped on to my turbo and began my warm up trying to raise my heart rate in the freezing cold weather. 5 minutes to go, off the turbo, quick wheel change to the race wheels and then to the start line.

The race went well passing some very nice bikes on the way. I finished the race in a time of 36 minutes 16seconds which is a 1minute 20second improvement on last years race. This is a great start to my season as it makes me feel very confident that I can put in some good pb’s this season. I finished 2nd in the junior category, but overall position is still unknown- will edit this when I get the results!

As soon as the race finished I had a Herbalife recovery shake, this is a great product to help me recover quicker before next weeks races!.

If you want to try any great Herbalife products or have any questions about them please don’t hesitate to contact:
Nadia Fantastico
Tel:07870684341
Email:nadiafantastico@googlemail.com

My next blog will be next weekend as I will be competing in a weekend of racing, on Saturday I will be taking on the challenging Wrekinsport Hilly 18mile TT and then on Sunday I have got a 10mile 2up TT with a club mate. I will definitely be needing my Herbalife Recover shakes after that weekend!

Thanks for reading
Tom

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Transition from winter training to racing

Today Senior cycling coach with the association of British cycling coaches, Pete Read travelled down to my local cycling club to do a speech and a show us different turbo sessions to help with the transition from winter training into race season.

For the first half of the day we discussed heart rate levels, fuelling, aerodynamics and PPP (premature performance plateau).

I found the PPP very interesting as this is where your performance increases and peaks to early in the season, then your performance does not increase and stays the same or sometimes decreases. It is also caused because you are racing week in week out, your glycogen levels are low (empty tank) and as you get further through the season you are racing tired and your performance will not increase. I found this topic very interesting because this happened to me about half way through last season, I started to get down as I wasn’t improving, but after resting more in between races it helped me to improve again towards the end of the season and helped me to pull out my 25mile PB on the last race of the season doing a 1:00:25! So close to breaking the hour! In order to stop this you should start the season with a few days rest after each event and half your training-not reducing the intensity just the time! Until you get used to racing every weekend and you will be able to start increasing your training back to what you used to with your long rides etc on the weekends.

The second half today was very intense as we did a 2 hour turbo session incorporating all of the different sessions that should be done now to increase your speed. Some of these sets will be included in my turbos throughout the season to help keep my top end aerobically strong through the intervals just above my race pace.

Throughout this two hour turbo I was drinking a great supplement from Hebalife. I was drinking Prolong, this seriously helped me to perform better over a long period of time. After the session I had a rebuild endurance recovery shake that has helped my legs to recover after the session!
I seriously recommend you try Herbalife product as they really do help!
To buy some herbalife products or want any advise on them please contact-
Nadia Fantastico
Tel: 07870684341
Email: nadiafantastico@googlemail.com

Thanks for reading, I will be recovering tomorrow with a 65mile ride with the club, weather should be good, so go out and enjoy the sunshine or whatever the weather is like where you are on your bike or go for a run. My next blog will be next weekend after my first Time Trial of the 2013 season… A hilly 14miler!

Tom

Fitness & VO2 max test

On Saturday 9th of February 2013 I went down to PML the LAB in Oswestry. Here I had a full fitness test measuring body weight and fat etc, I also had a VO2 max test.

My body composition-
Age: 16years
Height: 177cm
Body mass: 57.6kg
Lean muscle mass: 9.1kg
Fat mass: 8.5kg
Body fat: 11.7%
My body fat percentage for the 16-34 classification was average. The staff at the lab told me that most endurance athletes have a percentage of 5-8% but considering only being 16 years old they said it was good.

The VO2 MAX test
Well this was an experience. The test lasted a total of 9 minutes on a watt bike, after a 20 minute “team sky warm up” the test begun. The test consisted of increasing my cadence by about 3rpm every minute starting at 73rpm, with the watt bike on level 5!
After completing the test and feeling physically sick afterwards I have just received my report!
My results are as follows:
Maximal Aerobic capacity score:-VO2 absolute (L.min-1): 3.51
-VO2 relative* (ml.min.kg-1): 60.5
*VO2 relative score is my score divided by body weight.

From this I was given the advice to work hard at improving my absolute fitness. This involves working at zone 5&6- level 5 being 197bpm and above, and level 6 being 205bpm and above!! This is going to hurt….a lot! But no pain no gain!

My VO2 max was 60.1ml.min.kg-1. This means that at maximal exercise my body has the capacity to utilise 60.1ml of oxygen per kg of my body weight.

In the classification for men, age group 16-29 years my score places me in the ‘superior‘ category! Excellent being 51-55 and superior being a score of 56+! The staff at the lab told me that at my age my score and being in the superior category was extremely impressive but being 16 it can be increased, but it gives me a fantastic foundation to build upon!

After this test I had an awesome rebuild strength recovery drink from Herbalife! I felt great benefits from this shake as it helped me recover and would definitely recommend you buy some and give it a try!
To try these great herbalife products please get in touch with-
Nadia Fantastico
tel:07870684341
email: nadiafantastico@googlemail.com

Thanks for reading!
Check back tomorrow evening as I will be writing about different training sessions from winter training to race season from national cycling coach Pete Read.

Tom

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