GET A BOOST FROM BEETROOT
Sports nutritionist Will Girling explains how you can beet your performance and recovery into shape
THE BENEFITS
The nitrate in beetroot helps to reduce the oxygen cost of sub-maximal exercise, and has seen around a 2.8 per cent improvement in time to completion in a 16km time trial, which can be the difference between first and second place.
New studies also suggest beetroot postevent can aid recovery.
Emma Stevenson PhD, professor of sport and exercise science at Newcastle University, says: “We’ve conducted a series of studies looking at the role of beetroot juice in facilitating recovery following intense exercise. Consuming beetroot juice for three days after a hard bout of exercise can enhance recovery. Participants have reported reduced muscle soreness and, in many cases, a faster recovery in muscle power.”
TAKING IT ON BOARD
To get the most out of beetroot you would find it hard to get the required amount of nitrate needed just by eating normal portions on a regular basis. You’d need 800ml of standard beetroot juice. Luckily beetroot concentrate is now available and sold in 70ml shots. You only need to take 140ml to achieve that 2.8 per cent improvement, depending on…
WHEN TO TAKE IT
This ultimately depends on how well trained you are. If you compete a lot, I’d suggest a loading phase of four days prior to an event taking 2 x 140ml a day (four shots).
If you’re not highly trained, taking 140ml (two shots) two-anda-half hours before your event should suffice. The suggestion is that trained individuals require more nitrate to see a benefit.
to fit wider tyres 25mm or even 28mm make for safer cycling, having a greater contact patch with the road. Tyres like Schwalbe Durano Double Defence or Continental Gatorskins offer good puncture protection.
GUARD YOURSELF 2
The SKS Raceblade range and the CRUD Road Racer mudguards will fit the majority of road bikes. They protect against road grime and salt – the most common cause for the rear calliper brake and front shifter to stop working. That stuff soaks into the pivot points and corrodes the alloy to the steel pivot bolts. Guards will also stop water from spraying up into the lower bearing of the headset, without that protection the gunk could affect your steering and control.
LIGHTEN UP 3
The cost of LED lights is so reasonable, and many are USB rechargeable. In daylight have them on a flashing mode to make sure you stand out. Fit two or more rear lights and always have one on constant and one flashing. Some LED lenses have reflectors built in, otherwise you can normally fit reflectors onto the rear mudguard, seatpost or wheel spokes to give side-on presence when you’re crossing T-junctions.
CHECK AND CHANGE 4
Check your chain wear and change it if needs be. Nothing destroys a chain like wet roads and salt, so start afresh in the winter with a good quality one and keep it well oiled. After a wet ride spray the bike down (except disc brake pads and rotors) with GT-85, WD-40 or MO-94 - all good water displacement sprays. Use a wet lube on the moving parts - chain, derailleurs and brake pivots. If you can disconnect your cables rub some wet lube into the inner brake and gear cables as it keeps them running to a smooth and light action.