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N Is for Nutrition in Triathlon Training

Nutrition in triathlon training is probably one of the most important and yet overlooked aspect in amateur triathlon. Professional triathletes are hypersensitive to the need for nutrition both during training and during the race. Amateur triathletes however, tend to get lax in their nutrition or don’t plan their nutrition well enough and thus suffer the consequences of poor performance. To truly gain success in triathlon, you must focus in on your nutrition to get the best results.

PERIODIZATION

The first aspect of nutrition is periodization. It is very difficult to be in a strict diet in training year round. Personally, I have to have times where I “loosen the belt” and enjoy a good cheeseburger. So, understand that just as there is periodization in your training, there is periodization in your nutrition. For example, when you are narrowing in on race day you may become very strict in your diet about 8-12 weeks before race day. This gives you ample time to lose any extra weight you are carrying and to maximize your training days with quality foods. After the race, you may take a reward week to eat some extra food or enjoy a meal that just is not in your strict training diet. You shouldn’t feel bad about this cheat period and go enjoy a great desert. Once this cheat week or cheat day is over jump right back into your more strict diet to prepare for your next race. In the offseason, it is important to enjoy some not so strict foods, but be careful you can put on too much weight in the offseason.

TRAINING NUTRITION

Each athlete is vastly different in terms of what they eat during training. Some of the base components of a good diet are quality carbohydrates (No McDonald’s), quality proteins such as fish, chicken, and lean meats, fruits (often overlooked) and vegetables. Some triathletes become so neurotic about these different aspects that they measure everything. As someone who is very busy this is difficult to do, however, once you find a pattern of good eating you will be able to implement a good diet for training. Do not go on a “diet” in that you minimize your calories so far that your training sessions end in weakness or “bonking.” Eat 6-7 times a day with quality snacks such as fruit, low-fat cheese sticks, or protein bars. Make sure to drink ample amounts of water as your training will require extra amounts of water to avoid dehydration. Finally, pick one nutritional pattern and stick with it instead of trying so many different fads.

RACE NUTRITION

For each triathlon race that you compete in, you will have certain nutritional issues that you will need to deal with. For Sprint and Olympic/International distance races, you will probably just need a pre-race meal. For long course races such as a half ironman or full ironman distance, you will not only need a pre-race meal but also need a nutrition plan for during the race. Currently, I take in 2 250 calorie Juices at around 2:30-3:00 am the day of the race. I eat a whole cinnamon and raisin bagel an hour before the race. I then use PowerBar Powergel Tangerine flavor gels before the race and during the race. I typically use a gel every:45 minutes on the bike and every:30 minutes on the run. I also use Hammer Nutrition Endurolytes before the race and at each of the intervals stated above for the gels. I also use Hammer Nutrition’s FIZZ in my water bottles for the bike. The process of me finding this mix of nutrition has take the last 6 years. Sometimes you discover things by trial and error such as my need for Accelerade during the race this last year.

Nutrition is so important for overall performance. There is not a one-size-fits all approach. Find some best practices and begin the trial process for your own needs.

Free Art Resources to Download Online

Art is something that all should have the chance to enjoy, in one form or another. In some ways, art can be very expensive. For those who have to travel a long way to see the famous art nearest to them, or for others who simply cannot afford the equipment to try art as a hobby, it can seem an elitist pastime. This article brings some of the best free art available online to help more to enjoy this amazing, creative hobby which can be studied or pursued. Every country is full of amateur artists looking to sell their latest creations or simply find a way to continue their art education. Many resources are also available online to help this happen, for free. The internet is an amazing way of exchanging information, views and ideas on any topic, and art is well catered for here with a huge amount of free art downloads available.The most obvious availability is free photos and articles of famous artists and paintings. Many sites have photos that can be used as wallpapers for your computer desktop and the articles are great for learning and studying about art, which remains popular today. Art education is essential to amateur artists who need to understand how art has developed before they can improve their own painting methods. There are also many sites with free art videos which are great for budding artists to learn visually about new painting techniques. Videos have a great advantage over books when it comes to demonstrating manual techniques.For those wishing to study famous art in person, there are many free art galleries around the world which offer free entrance in order to encourage more young people in art. Currently, the UK has many such places, particularly in its capital, London where entrance to museums and art galleries is partly subsidised by the tax payer. Lists of these free art galleries are also available online.Free art study at universities is available to those who attain scholarships, and information on this, as well as smaller art courses in also available online. Some art foundations exist solely to help more people into art, particularly when they have already demonstrated natural ability.Digital art is a relatively new phenomenon brought about by the rise in desktop computers. As well as the common love of free desktop wallpapers, there is also a great demand for free art software, for various tasks, such as editing photos from cameras, producing advertising for small businesses and amending graphics to personal blogs and websites. Online art is quite different to traditional painting styles, for example, but is another avenue for free art resources. The best professional art software retails at hundreds of dollars, but most tasks for the amateur can be achieved with free software available all over the world wide web.

The Evolution Of Cosmetics – A Generalized Study

If we carefully look into the different products that can be clubbed together as cosmetics, we can categorize them into four basic segments – skin-care, hair-care, make-up and fragrance. Sometimes dubbed as hair and beauty products, this is a multi-billion dollar industry on a global basis.The use of cosmetics for the enhancement of beauty is an age-old practice. Earlier, it was more of a necessity than luxury and was restricted to medical purposes only. Natural cures were the only way out and it was confined within the local residents of a certain region.With the advancement of science, the area specific knowledge were pooled together, samples were collected and examined rigorously in the laboratories and crystallized in the form of formulas that can be replicated anywhere in the world.Thus, what was once a local resource turned into globally accepted and standardized products that can be produced in a mass scale! This tremendous transformation propelled businesses and artificially produced chemicals replaced the herbs. The same transformation also produced two lateral effects – one, the knowledge of herbs and associated procedures were subdued and secondly, it helped conserving those herbs and medicinal plants by saving them from mass use.Until now, the saga is quite similar to any of the ancient procedures and traditions that have been wiped out by tsunamis of laboratory based science and commercial ventures. Take any case like that of clothing, paper, etc., something that is associated with the plant kingdom and you will notice striking similarities with the evolution of cosmetics.At this stage, it is important to remember that the constituents of hair and beauty products also comprises of several things like special type of soils, minerals, etc. – something that can only be obtained directly from the nature and is cost-prohibitive to be formulated and mechanically produced in a laboratory-factory setting. Therefore, today’s cosmetic makers are still very much dependent on nature for a major portion of the required raw materials.However, the dynamics of the evolution of cosmetics is gradually making a U-turn. Artificially manufactured chemicals that powers today’s hair and beauty products are responsible for numerous dermatological problems, as pointed out by professionals. Sooner or later, these undesired effects create problems for a regular user.For some, it may be a minor rash or vigorous allergy, while for others it may be a gradual and permanent deterioration and damage of hair and skin. No matter how much startling the initial effects are in a positive sense, the scenario always has a downward slope with the passage of time.To solve this problem, people are turning towards the herbal and natural solutions in their quest for side-effect free hair and beauty products. In the past decade, the market has seen a steady increase in the demand for Ayurvedic products in both medicine and cosmetics category.This trend clearly indicates the gradually growing popularity of the Oriental culture which emphasizes on slow and steady improvement. The decline in the stigmas and taboos attached with certain external ailments regarding hair and skin has also encouraged people to avoid quick-fixes and opt for a more sustainable, durable and side-effect free genre of hair and beauty products.