Devotees of high-intensity games, for example, cycling or trail running, look to work on themselves by expanding the trouble and hardness of their preparation or the tests wherein they take part. For that reason, more prominent physical and intellectual abilities are consistently expected until they become accustomed to the new degree of preparation.
At the point when we can accomplish a specific objective on a repetitive premise, we naturally search for another test. Right now we have two choices, either stretch the distances and season of our preparation or select courses with additional slants and harder regarding power and strong obstruction. Frequently the subsequent choice isn’t awesome, we will explain to you why.
What are the perspectives that we should consider prior to sending off ourselves into tests with a ton of lopsidedness?
Prior to entering instructional meetings or tests with incredible slants, we should know well what the constraint of our body is and what the reaction of our body will be. For instance, it is vital to understand what food varieties we will endure better, hydration that we will actually want to ingest without enduring uneasiness, the complete loss of fluid and minerals because of perspiring … what’s more, numerous other similarly significant qualities.
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Without this essential information about our physical and metabolic requirements, there is plausible that in this kind of preparation/test we will wind up experiencing hypoglycemia and parchedness, hence restricting our exhibition fundamentally.
There are additionally other outside factors that we should likewise consider, for example, the ecological variables in which the test is completed. These are temperature, wind, and moistness. Every one of the three will impact the hardness of the test and thusly likewise our work, straightforwardly influencing our hydration needs, N-Acetyl-L-Methionine, glycogen levels, and electrolyte misfortunes.
One more perspective that we should remember is the profile of the test, where and the number of reward focuses we will find, and what sort of food and beverages will be there ASAP. If these food sources and beverages are obscure or we have not attempted them previously, we ought to take with us the ones we are accustomed to drinking, if not they may not cause us to feel great and experience the ill effects of gastrointestinal distress of some sort or another.
This large number of viewpoints should be arranged ahead of time and in light of them lay out decent taking care of and hydration procedure.
Useful case: Mountain Bike test (200km)
We should take as an illustration a 200km off-road bicycle test in which we track down three enormous slants.
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During the test we will find 8 guide stations, in 4 of them, there might be drinks (km 90, km 128, km 150, and km 176), and in the other four strong food and beverages (km 56, km 110, km 140 and km 160).
It is vital to recall that we should show up toward the start of the test with a most extreme degree of liver and muscle glycogen. For this, satisfactory sustenance is fundamental during the week before the test, to begin the test very much hydrated and keep up with great levels all along.
The test happens on pretty much level territory for the initial 30 km, roughly 60-an hours and a half all along, during which we will drink around 150-200ml of isotonic beverage each 15-20 minutes. This example ought to be kept up with for the rest of the opposition.
All things considered, around 5-10 minutes before the climb to every one of the positive slants we ought to take some strong food that contains roughly between 20-30g of starches and drink somewhat fluid.
We should remember that when we start to climb the precarious slants, it will be basically outside the realm of possibilities for us to eat strong food (note how the strong reward posts are situated in essential regions, for the most part toward the finish of a place of extraordinary positive slant or in some level space assuming it is exceptionally articulated: for instance the distinction in level number 3). Accordingly, we should give need to ordinary hydration with mineral salts and sugars.
On the off chance that we attempt to eat something in this present circumstance, we will doubtlessly experience some gastrointestinal distress, for example, sickness, stomach agony, spewing, or looseness of the bowels. This is because of the way that the stomach isn’t very much flooded at the blood level and, because of the work, a little injury is being experienced in the stomach region.
When we have beaten the climb, we wind up with a level or negative slant, so, all in all, we will make a move to recuperate part of the glycogen that we have spent ingesting gels, jams, raisins, bits of quince, or jam, among others.
Because of the deficiency of craving because of actual weakness, detestation of the enhancements utilized, and the gastrointestinal injury that might have happened, as the hours go by, the competitor will find it more challenging to keep up with the rules for hydration and admission of strong food varieties. that our digestive capability and assimilation limit will be changed.
That is the reason assuming we at first drank a 6% isotonic beverage, presently we should take a 4% one or even supplant it with water. We will decrease the aggregate sum of starches, continuously keeping up with how much sodium, since this electrolyte is the principal particle discharged through sweat and the one that we should recharge.
In the wake of crossing the end goal, the primary thing we ought to contemplate is how much energy we have not had the option to add to our body and search for a decent recuperation drink or food that incorporates sugars and N-Acetyl-L-Methionine proteins, to recharge the lost glycogen, since the two hours post-rivalry is critical. In this manner, we guarantee ideal recuperation for another new test.
The beverage in the contest
We need to feature the way that all through this article we have alluded to isotonic beverages as the fitting ones to drink during the visit. Consequently, we should know which ones to browse the numerous that are available.
A reasonable isotonic beverage ought to have roughly 60g of starch per liter and somewhere in the range of 450 and 1150mg of sodium per liter. I advance that a trivial few alleged “isotonic” drinks have the suggested measure of sodium (see a table with the arrangement of various business brands). Different electrolytes, for example, potassium or magnesium might be available in the beverage however are not fundamental in the frame of mind of an isotonic beverage.
A fascinating choice to consolidate in that multitude of beverages that don’t contain the fitting measure of sodium are tablets with one gram of salt or sodium pills. In this manner, we stay away from parchedness, yet additionally the presence of muscle cramps.
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