With so many of now using indoor VR apps I came across this interesting article today by Asker @Jeukendrup that give some great advice and tips on how to get more from your indoor training and lessons we can all learn and apply outdoors too. https://www.mysportscience.com/post/2020/04/07/zwift-and-my-nutrition-plan
Just read a very interesting article in Training Peaks by DR. JEFF SANKOFF on Should Endurance athletes give blood.
Below is the key extract on the effect it has on performance and some great time lines to considered by coaches and athletes alike..
After a typical blood donation, hemoglobin levels do indeed decrease by an average of seven-percent and remain depressed for at least 14 days after donation, when they have recovered by about half—to a four-percent decrease from pre-donation levels. Hematocrit, or the measure of what percentage of blood volume is made up of red blood cells, also decreases for the first few days after a donation. Hematocrit decreases by five-percent 48 hours after donation but has recovered by two weeks after the donation. This suggests that new cells have been synthesized in that two-week period but that those cells contain less hemoglobin than more mature cells.
Along with the decrease in hemoglobin, an associated decrease in oxygen-carrying capacity and delivery to the tissues is also seen, accounting for a measurable decrease in VO2 max (about seven-percent) in the 24-48 hours after donation. Interestingly, this decrease completely disappears by day three, suggesting that blood volume has re-expanded by that point, and that increases in heart rate may likely compensate for the decreased hemoglobin to restore oxygen delivery to normal.
Along with the decrease in VO2 max, measured maximal exercise capacity as well as time to exhaustion when performing at threshold also decrease by about 10 percent and then recover by one week. Submaximal efforts have never been effectively been studied so no clear conclusions can be made about efforts in that range after blood donation. (more…)
2020 is set to be a memorable one with so many cycling events planned on the British Roads and in the increasingly popular VR world of cycling, we are all spoilt for choice.
But what will be your focus? What challenges have you set yourself that will inspire you to push back the barriers and reach a new level of fitness you have never seen before?
It’s not always easy to make these decisions, prioritise your key events, tailor your training to give you the specific skills needed, plus for most of use mere mortals fitting all this around a busy family and work life.
What we can be certain of is that 2020 will indeed be a memorable one, and we hope for you, full of new muscle fibers, warm sunny rides and memorable performances that will last a life time 🌝