Health and Nutrition | Kits Energy Training

Importance of recovery

Blog, Cycling, Fitness and Training, Health and Nutrition

Starting a workout without adequate recovery, could be doing more damage than good.

Do this too many times in a row, and performance will quickly decline.

For many of us, when we see ourselves getting slower, we think we need to train more. This is the last thing we should do!!!!! In many cases, more training will cause an injury or result in some sort of illness as the immune system can’t keep up. If you find yourself chronically fatigued, the fastest way to get back on track, is to first let your body heal.

One way to avoid over-training is to follow a pre-planned program which includes both recovery days and a full week of recovery once a month. Even if you are feeling strong, DON’T SKIP THE RECOVERY WEEK(S).

But recovery isn’t about doing nothing. It can include easy workouts, stretching, yoga, and “fun days”. These are added to the training program for a reason; they all help your muscles recover faster and mentally reduce stress.

So how do you make the most of your recovery time?

RULE #1

The more intense the workout, the more recovery time you need.

48hrs should be enough rest, but you may need to extend this time if you made a big jump in your training volume/intensity or after a hard race or event. If you still don’t feel rested before your next strenuous workout, it is best to skip it and take more time to recover.

When you first start any sport there is going to a period of adaptation. For cycling, this feeling lasts a bit longer as you are building an endurance base. Once you have established a solid base (of 2-3 hours comfortably), you should no longer be bagged and need a nap after your long rides.

OTHER TIPS (specifically to cycling but can be adapted to other sports)

1. Add in a short (30-60min) recovery ride the day after an intense workout. Keep your recovery rides light and easy, spinning the legs quickly (over 85 RPM) with very little to no intensity.

2. Stretch hip flexors (top of legs into the abs), glutes (buttocks), quads (front of legs), low back, and hamstrings (back of legs) religiously. Ideally, do a movement stretching program instead of static holds.

3. Enjoy time off the bike to cross-train. Doing something new is a great stress reliever but will also help strengthen muscles you are not using on the bike. The most complimentary sports are swimming, yoga, tai chi, or weight training (Your focus should be on core and upper body during the summer. Hard leg and weight training are best done in the off-season during the fall and winter).

4. Your body is trying to heal from the moment you get off the bike until you get back on again. Plan meals ahead of time to ensure you are well-fuelled (both food and water) before and after each workout.

5. Muscles repair during sleep, so don’t skimp on your zzz’s.

6. If you are suffering from fatigue, frequent colds/flu, injuries, general fatigue, depression, or more frequent irritation, it may mean that you are overtraining. Take a few days off until you feel better. When you come back to training, ease back into it slowly. Training when you are sick will likely only prolong your illness.

7. If you follow the Kits Energy Training Program, you will see a recovery week every 4th week. During a recovery week, your volume/distance is reduced, BUT your intensity is NOT. By maintaining intensity, you will not lose any fitness. After the week is over, your body should have adapted to the previous month’s stress, and you will be ready to add more stress/training again.

SIDE NOTE: If you are new to cycling or a more “seasoned” rider, you may need a recovery week every 3rd week instead of four. Listen to your body as it always knows best.

Take an Epson salt bath for recovery

Blog, Cycling, Fitness and Training, General, Health and Nutrition

The more you train, the more you need to recover.

Many athletes get so caught up closing activity rings, counting steps, competing in Strava challenges, or reaching a distance goal, that they forget to make recovery a priority.

One form of recovery, that often gets overlooked is an Epson Salt Bath.

Especially in the cold winter months, a hot sudsy bath does sound pretty inviting. But, besides being relaxing, how else does it help you recover?

We don’t have many concrete scientific studies that support how an Epson Salt Bath helps recovery, but we do know that it works. On the most basic level, taking a warm bath helps calm the nervous system which has a ripple affect, allowing your body to direct it’s energy into repair mode.

If you want to take it a step further, if the athlete also uses this time to focus on breathing, or follows another form of relaxation technique such as listening to music or reading a novel, your brain has time to shut off and recharge. Think of your body like your iphone; it has a long battery life, but the more you use it, the longer you need to stop to recharge.

So what is it about the Epson Salts?

Dissolving epson salts in water releases magnesium and sulfate ions, which can be absorbed through the skin. Magnesium plays many crucial roles in the body and is required in more than 300 essential metabolic reactions in the body. Some of the most important roles for an athlete are:

regulates energy production aka improves performance

regulates muscle and nerve function

regulates blood sugar levels

regulates blood pressure

reduces inflammation

strengthens bones

reduces depression

improves digestion

helps release melatonin which helps you sleep

So, instead of thinking of your bath as a guilty pleasure, you can add it to your arsenal of recovery tools to make you faster, stronger, fitter, and healthier overall.

In the summer, we will talk about ice baths and contrast baths, which also have amazing benefits in aiding recovery, but much harder to convince when it is already cold outside.

10 tips to break sugar addiction

Blog, Fitness and Training, Health and Nutrition

scroll to bottom for cookie recipe

After several weeks of indulging over Christmas, it can be challenging to return to our usual, healthy way of eating. This is not just due to a lack of willpower. Physiologically, your body and brain are now programmed to want more sugar, making the cravings almost impossible to ignore.

The brain demands sugar

Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, making you want more of it. You reinforce that reward system every time you eat sugar, making it a tough habit to break.

And the body wants it’s share as well

As if that wasn’t enough, now your body also demands that you give it another hit. As insulin moves glucose out of the bloodstream and into your cells for energy, this rapid drop in blood sugar leaves you feeling wiped out and shaky, searching for more sweets to regain that sugar “high.”

Starch equals sugar

Think you don’t have a sweet tooth, but crave bagels, chips, crackers, or french fries? Highly refined starches are complex carbs that the body breaks down into simple sugars. When eaten without protein, fat, or fibre, starches can make blood sugar levels surge and crash, similar to a simple sugar bonk.

So how do we break this cycle?

Start Slow

January is notorious for making massive commitments to change our lives and diet, only to fail by February and give up.

Instead of going cold turkey on quitting sugar, do it gradually. Try cutting out one sweet food from your diet each week. For example, pass on dessert after dinner or eat one cookie instead of two.

2. Retrain your taste buds

Over time, you can train your taste buds to enjoy things that aren’t as sweet. Start by putting less sugar in your coffee, oatmeal, and baked goods. Over time your taste buds will change, and you will experience the same pleasure or “high” with less.

3. Change up your sugar choices

Include more fruits and vegetables containing natural sugars, fibre, antioxidants, and essential vitamins.

4. Educate yourself

Check food labels. Watch out for items that list any form of sugar in the first few ingredients, or have more than 4 total grams of sugar per serving.

The word “sugar” sometimes goes by another name, like these:

Agave nectar
Brown rice syrup
High-fructose corn syrup
Dextrose
Evaporated cane juice
Glucose
Lactose
Malt syrup
Molasses
Sucrose
Honey

5. Add more protein and fibre

High-protein and fibre foods digest more slowly, keeping you feeling full for longer. They also don’t make your blood sugar spike the way refined carbs and sugars do. Good protein sources are chicken, yogurt, eggs, nuts, or beans. Good fibre sources are soaked chia seeds, oats, beans, lentils, berries.

Food combining (eating a high protein or fibre along with a high sugar food) will slow the release of insulin and help prevent a sugar crash. But the brain will remain in the same “sugar = reward” feedback loop.

6. Do NOT substitute with artificial sweeteners

Some studies suggest artificial sweeteners may leave you craving more sugar, which doesn’t help break your taste for sweets. Pay attention to your body. Are sweeteners making you crave even more sugar?

7. Get enough sleep and rest

Many times we crave sugar because we are tired and looking for energy. In addition, if we are well rested, we can make better decisions and, therefore, better food choices.

8. Snack on exercise

It is usually around 2 or 3pm when our blood sugar drops and we start to crave something sweet. Instead of reaching for a cookie, get up and complete a short but vigorous form of exercise. Run up and down the stairs or whip off 10 fast push-ups or do burpees in your office. The quick adrenaline rush will boost your energy levels and curb the craving.

9. When baking, cut the sugar by half

Unless the recipe was designed for weight loss or a low-sugar diet, EVERY recipe I have found uses way too much sugar. As a general rule, I cut the sugar by half. If it is just for myself and my husband, I will continue to cut the sugar until I find how low I can go before he notices.

10. Make it easy

Have tasty snacks and food available and easy to access, for when your next sugar craving hits. Some snack ideas are: celery sticks with peanut butter, yogurt and blueberries, hummus and any vegetable, apple and almond butter, raisins and almonds. Eat foods that you enjoy so you don’t feel deprived.

Here is my favourite healthy cookie recipe courtesy of Dr. Leslie Wicholas. Leslie is a psychiatrist and an avid cyclist who rides with Kits Energy. She also designed the food as Medicine program to treat depressive mood disorders and fibromyalgia at the Mood Disorders Association of BC. I love these cookies so much that I double the recipe, so I always have a few in my freezer.

Chocolate Spice Cookies (gluten and dairy free)

by Leslie Wicholas, MD

2/3 cup baked cooked garnet yam. Remove the skin from the yam before using. (You can bake yams ahead of time and freeze them to use later)

1 egg

4 Tbsp mild flavoured olive oil

3 Tbsp dark maple syrup

1/3 cup coconut flour

1/4 cup oat flour

3 Tbsp cocoa powder

1.5 tsp cinnamon

1/8 tsp cayenne pepper

1/4 tsp baking powder

1/8 tsp salt

3 Tbsp dark chocolate chips

Bake yam at 400 degrees for 1 hour or until really soft. Fully cool in refrigerator before using.

Pre heat oven to 350 degrees
Mix the wet ingredients well.
Combine dry ingredients and add to wet ingredients. Mix well. Batter will be sticky with a cake like batter consistency. It will firm up after baking.
Grease cookie sheet with coconut oil. Scoop a spoon full of batter onto the sheet. Gently shape into cookies
Bake for 20 minutes. Cookies should be firm, with a little “spring” when you touch it.

Makes 15 cookies

Keeps well in fridge for 3-4 days. Freezes well.

soak your oats

Health and Nutrition

We all love our yogurt and granola, and nothing says comfort food better than a steaming bowl of oatmeal before a long ski day. But when was the last time you tried soaking your oats?

Without using heat, soaking overnight slowly cooks the oats, while preserving much of the goodness. Adding an apple, yogurt, or a dash of apple cider or lemon juice ferments the oats which promotes the growth of beneficial gut bacteria in the digestive tract.

Whichever way you eat them, oats and oatmeal are among the most nutrient dense foods that you can eat.

Why are they so great?

Oats are rich in antioxidants and both soluble and non-soluble fibre that may help lower blood pressure levels, reduce blood sugar levels, lower cholesterol, boost heart health, reduce constipation, and aid in weight loss.

1/2 cup of dry oats contains 151 calories, 25 grams of carbs, 6.5 grams of protein, 2.5 grams of fat, 4 grams of fibre, and are packed with the following vitamins and minerals:

Manganese: 63.91% of the daily value (DV)
Phosphorus: 13.3% of the DV
Magnesium: 13.3% of the DV
Copper: 17.6% of the DV
Iron: 9.4% of the DV
Zinc: 13.4% of the DV
Folate: 3.24% of the DV
Vitamin B1 (thiamin): 15.5% of the DV
Vitamin B5 (pantothenic acid): 9.07% of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

There are so many recipes you can choose from to keep your oats interesting, however, be careful that you aren’t adding too much extra sugar, to what should be a very healthy breakfast choice.

Here is my personal favourite recipe. Feel free to adapt based on your taste buds. As you can see there are lots of different ways you can adjust the recipe. You can add almost any combination of fruits, nuts, and seeds, even peanut butter! Just remember to keep the ratio of milk to dry ingredients 1:1 at a minimum.

Apple Cinnamon Soaked Oats

Makes 2 servings

1 cup whole rolled oats

1/4 – 1/3 cup coarsely chopped raw almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, hemp hearts, or a combination of a few of them (the more variety the better)

1 apple grated (skin on)

1 tbsp unsweetened coconut

1 tsp cinnamon (I use more because I love cinnamon and its anti-inflammatory properties)

1/8 tsp nutmeg (optional – can also use pumpkin spice)

dash of sea salt

1-2 tbsp raisins

1 1/2 – 2 cups milk or milk substitute of your choice (or half milk and half cold water)

Place everything in a bowl, together with the milk. Place in fridge overnight or for 10 – 24hrs.

Whole oats work the best but steel cut oats work as well, especially if you like a chewier recipe. Quick oats are not recommended.

If you have kids or a sweet tooth, you have to check out these super quick tasty recipes.

Q&A on Menopause

Blog, Fitness and Training, Health and Nutrition

Earlier this year, we had a live Q & A with Jennifer Thompson from Herstasis.com, which was highly informative and answered many of the questions women have about menopause.

Some women will pass through this stage without skipping a beat, while others may suffer terribly.

If you are suffering from new and uncomfortable symptoms, first rule out the possibility that they are not a sign of something more serious. Once your symptoms are diagnosed as peri-menopausal, you may need to make some lifestyle changes, at least until you get through it.

In this interview and the Herstasis website, we discuss hormone replacement, natural alternatives, and other coping methods. We are not promoting any particular method nor should you feel judged for making the choices you need to live your best life.

Wherever you are, please know that you are not alone.

Unfortunately, there is a lot of misinformation and a general lack of research on menopause. If you are looking for a good article to familiarize yourself with the history and where we are at today with the research, please read this article from the New York Times.

Let’s try to be kind to ourselves during this time. Becoming informed is a good place to start.

Please click on the following to view the one hour video with Jennifer Thompson.

https://www.youtube.com/watch?v=-ve5SY0it-A

Menopause talk with Herstasis (https://www.youtube.com/watch?v=-ve5SY0it-A)

Nutrition on the bike

Blog, Cycling, Fitness and Training, Health and Nutrition

When exercising your body converts both glycogen (aka sugar) and fat into energy. Converting glycogen is quick and easy so these sources are used for high-intensity efforts such as short sprints and hill climbs. Converting fat takes longer so it is used more for lower intensity efforts like steady long training rides.

But this doesn’t mean that you can fuel up on nuts and fat for your long rides. Unless you have trained your body, by strictly following a Keto Diet, your brain only survives on sugar/glycogen of which we have a limited supply. So when you suddenly feel tired, dizzy, lightheaded, short-tempered, or sick during a ride, this is usually because you don’t have enough sugar going to your brain.

We call this lack of glycogen, “bonking”. You may have already experienced this so you will know that it is an extremely difficult state to reverse.

To avoid BONKING, always stay one step ahead of what your body needs.

Whether you feel like eating or not, following a predetermined schedule will ensure that you avoid “the bonk”. Set a timer on your watch to remind you.

Normally we count calories so that we don’t overeat. Now I’m teaching you to count calories so that you eat enough. The time to diet is not on the bike.

The timing of when you eat and the number of calories you eat at each interval are the keys to having a great ride.

If you eat too much at one time, you will upset your stomach. As you are working hard, your blood is in your muscles trying to do work – not in your stomach digesting food.

Everyone is unique in regards to how much they can digest comfortably. But 200-300 calories/hour is what is usually recommended. If you can eat while still pedaling, it is best to eat little bites of food every 10-15mins instead of the whole 200/300 calories at once.

It is your job to find out which types of foods and combinations of carb, protein, and fat percentages work best for you and your type of riding.

The following is a guideline to get you started. Add or subtract calories as your stomach insists or your energy demands require.

Always start a ride well hydrated and with enough fuel (inside of you) to last 60-90 minutes. You should NOT need to eat for a ride less than 90minutes.

Your pre-ride meal should be eaten within 1-3 hours before the ride, and consist of mainly carbohydrates. Fat and protein take 2-3hrs to digest so don’t eat them right before a hard workout. Avoid foods with high fiber as they also slow down digestion and may break up your ride with too many bathroom stops. As fat and protein digest slower, you can eat more of them before longer rides as you will use this stored energy later in the ride.
Examples: toast with peanut/almond butter and banana, yogurt and granola and fruit, fruit smoothie, oatmeal with honey, eggs and toast, bagel and cream cheese, muffin

During the ride eat small bites but eat often.
Eat your first snack 45-60minutes into the ride. Your snack should contain 200-300 calories of mainly simple carbs with very little fat and protein. Generally speaking the smaller you are, the less you need to eat, however, there are exceptions to every rule.

Examples: fruit bars, gels, boiled potatoes, bananas, fig newtons, sesame snaps, shot bloks, cliff bars, dates, homemade granola bars or cookies, sharkies, or a drink with calories in it like pure maltodextrin, Scratch, Vega Sport, Eload, etc.

It is best to have a variety of food with you so you can change the balance of carbs, protein, and fat throughout the ride. DO NOT BRING ONLY SUGAR and AVOID CAFFEINE until closer to the end of the ride.

Don’t put your body into a state of extreme highs and lows by overloading the body with pure sugar and caffeine. Consuming ONLY pure sugar will place you on an insulin roller coaster and will quickly make your stomach rebel. The exception to this rule would be an intense race where you are pushing a hard effort for the whole ride or the event is less than 2.5 hours.

Foods to avoid before or during a ride:
– apples, berries, prunes (too much fibre)
– nuts or high fat foods (a few are ok at the start of the ride)
– large amounts of meat or protein including high protein bars (too long to digest)
– salad or only veggies (you need calories not vitamins right now)

Hydration
Use the rule of a minimum of one full water bottle of water (with added electrolytes or salt and lemon depending on how much you sweat) for every hour on the bike.

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