Male / Female Intermittent Fasting – Two sides of the same Coin

The issue of women specific Intermittent fasting seems to generally revolve around Hormone imbalance’s and fertility issues. Fatigue Depressed mood Bloating Headaches Irregular periods and fertility issues etc, some but not limited to. “I see it as the two sides of the same Coin” Refer article I just posted to highlight, from a Dr.Amy Shah,…

A Woman’s Guide To Intermittent Fasting

From article: Posted  by Dr.Amy Shah, M.D., a double board-certified doctor who received her medical training from Cornell, Harvard and Columbia Universities. When I first tried intermittent fasting, I failed – miserably. The first day, I under at and couldn’t sleep all night from the hunger. The next day, I was tired, cranky, and grossly…

The amazing changes intermittent fasting

The amazing changes intermittent fasting does to your body and brain Stars like Beyonce and Hugh Jackman have spoken out about following intermittent fasting plans to get in shape. How does intermittent fasting work? We spoke with one of the leading neuroscientists in this field, Mark Mattson at the National Institute on Ageing Intramural Research…

Document maximal effort – RER

Respiratory exchange ratio The respiratory quotient and the RER are both calculated as the ratio of the volume of carbon dioxide (CO2) produced to the volume of oxygen (O2) used, or VCO2/VO2. The respiratory quotient, which typically ranges between 0.7 and 1.0, is an indicator of metabolic fuel or substrate use in tissues; it must…

Social group membership

Not many people have a number named after them, but Robin Dunbar lays claim to the Dunbar Number. Confusingly, no precise value has been attached to this figure, but a commonly cited approximation is 150 – and this is the number of people with whom we can maintain a meaningful relationship, whether in a hunter-gatherer society or on Facebook.

Rebellion to Find Fulfilment

“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t…

The Loneliness Of The Long Distance Runner

The “runner” as a metaphor Literature about running has changed over the course of history. The short story “The Loneliness of the Long Distance Runner” by Alan Sillitoe gave this genre a political perspective that changed the vision of a literary “runner”. Sillitoe’s character Smith uses running as a way to mentally reflect. Running gives…

10 Elements of a Perfect Freestyle Stroke

The off-season is an ideal time to work on improving swimming technique. Whether you’re planning a break after a long season or preparing to ramp up your training for the next one, you may want to take the next few months to work on the checklist below—a list that can help you become a more…

Breathing, great to get it right.

I’m going to assume you’ve been successfully breathing for some time. You get enough oxygen into your blood to support your physiological requirements and power your limbs, organs, and muscles. You know how to inhale, and exhaling is a breeze. You even know how to breathe through your nostrils like a champ. In other words,…

Why the Name “Iconoclasses”

The Origin of the Business Name “Iconoclasses”, has been asked on numerous occasions. We needed a name!  So it is here I arrived – for no better reason!   “Iconoclasses” synonymous, with Iconoclasm (People who engage in or support iconoclasm are called iconoclasts) a term that has come to be applied figuratively to any individual who challenges…

Bike set up power, aerobic, comfort

Increasing speed on the bike is a lot harder than it seems. To go one km per hour quicker in a 40km TT we need to find an extra 20 watts. To ride 1km/hour faster in an IM where we only ride at around 70% of our threshold power this means we need to improve…

Calculate Threshold Power

How To Calculate Threshold Power, Heart Rate, Or Pace Cycling Functional Threshold Power (FTP): Your Functional Threshold Power is by definition the Normalized Power for an all out effort of 60 minutes. However, you can get a fairly accurate estimate of your FTP by doing an all out effort of 20 minutes, then subtracting 5%…

Competing or Completing

If You Race Slow, Who Cares If you think you are a slow, push that thought out of your mind. It’s detrimental to your progress. Being a “slow” runner is merely a state of mind. Don’t let that affect your running. When I first started working with age group and recreational runners in 2009, one…

Trial of Miles, Miles of Trials

John L. Parker’s Once a Runner follows a fictional elite collegerunner, Quenton Cassidy. Cassidy is a sub-4 minute miler, and Olympic Gold Medal contender who professes a “secret.” The secret is that there is no secret. There is simply a trial of miles and miles of trials. Every day we make choices and one of the…

Benefits of Being Sick

No one likes to get that annual nasty flu or cold that lasts a week or more and comes roaring back just as you think you are getting better. Not a single person I coach or train with likes to miss training, not even a single day. But the reality is, sometimes you get that…

Breathing – Exhalation Technique

you know your problem? you keep it all in! important? Very few novice swimmers exhale properly into the water. Nearly all intermediate swimmers think they are exhaling correctly – at least, that’s what they say when we ask them. Do they? Very few do. Even amongst advanced swimmers, quite a few like to hold onto…

The Dangers of Exercise Addiction

By nature, endurance athletes like to push their limits in an effort to improve. For some, that drive goes beyond simply doing their best and it becomes an addiction. This addiction can lead to many problems, both physical and mental, and can have very severe consequences. Often, it is a rigid and thin social aesthetic…

101-Bike

Coaching 101, Last week, we presented  thoughts on the progressions we need to consider to improve our triathlon swimming. This week we explore the bike. Number one on the list for cycling is bike handling skills, bike set up, cycling posture and confidence.  I helping a beginner cyclist take them out for some one on one…

101-Swim

So we have spent a bit of time thinking about what is required to put together a training program. Now we can dig a little deeper into the specific swim, bike and run elements to see where you should be investing your time. When it comes to swimming the one comment I continually hear is that…

Individuality

One of the biggest challenges a triathlete faces is wading through the plethora of information available to them. Magazines, the internet, athletes, coaches, pro athlete websites and blogs, all shout out the so called secrets to being a super star. The reality is everyone. In fact anyone spruiking it has to be dealt with a…

The Stroke Rate Ramp Test: Find Your Efficiency Sweet Spot(s)

Here’s a neat way to use your Tempo Trainer Pro to learn more about your individual stroke efficiency and find the right stroke rate for you. We call it ‘The Stroke Rate Ramp Test’ or just ‘Ramp Test’ for short. The Ramp Test gives you a full profile of your freestyle stroke and helps you…

Plan “B”

Are you “Competing or Completing” are you a “Professional or and Age Grouper” these are the questions you need to ask yourself, when you enter in a race. On race day one of the organizes  assignments is athlete pick up on the bike or run  course. This means responsiblity for taking the athletes back to…

Fear of Starting

Beating the Fears that Cause Procrastination At its root, procrastination is almost always based on some kind of fear. And figuring out how to beat that fear is the key to unprocrastination, in the long run. Quick fixes are fine, but if the fears remain unabated, they will continue to act on you, causing you…

Specificity (s’s of fitness)

The Specificity Principle for Sports Training The Specificity Principle is key to developing effective fitness training programs for sports. Specificity also underlies how athletes learn sport skills. However, the principle is sometimes misinterpreted. Specificity and Sports Fitness Specificity refers to the type of changes the body makes in response to sports training. Very simply, what…