Ultra running recovery
As simple as a good cup of tea, lemon verbena tea!
Biggest international trail race in Cyprus -Created by V1 Fitness owner Michael Rivers.
Be part of history, train and be ready for the May 20th 2017 Cyprus Ultra.
Personal training for the race available exclusively at V1 FITNESS. Who better to train for the race than the personal who created it. Call Michael Rivers on 95508007 for a personal consultation.
To find out more about Cyprus Ultra, visit cyprusultra.com
Secrets To Quit Smoking And Kick Your Habit
What is it that you need to quit smoking? Everyone has something that will make the difference, the key is finding out what that thing is....No better reason than starting a new fitness training programme.
This article has a lot of great suggestions and tips to help you try and find one for yourself and your journey towards better health.
When you decide to quit smoking, find a support group to help. It can be very beneficial to network with people who have been where you are, and understand the emotional and physical challenges that you're going through. This can help you feel comfortable by associating with people who have gone through the same issues. It is possible to find support groups at many places online.
Sometimes people think they can quit smoking by switching to a product such as chewing-tobacco. This isn't a good idea because usually chewing-tobacco contains more nicotine. You might end up just replacing one addiction for another. If you really want a product that can help you quit, try nicotine gum instead. You can slowly taper off the gum. They don't usually sell progressively weaker versions of chewing tobacco.
Remember that smoking cessation is really all about replacing one behaviour with another. For most people, it is primarily the physical act of smoking that is the major draw. It signifies "me time" and a break from a hectic schedule or a boring job. Choose ahead of time exactly what behaviour you will replace those smoking minutes with, and then do it!
Try to create a list of reasons why you are quitting. Keep it handy. This list will serve as a reminder of all the things that you are getting by quitting in the long run. Every time you feel the urge to smoke, try to take a good long look at your list and it will help you stick to your plan.
Make a list of reasons that you want to quit smoking, and keep them in your wallet. Your reasons may include your family, living to see a special event, or anything you find meaningful. Whenever you have moments of weakness, pull out your list for several reminders of what you are working toward.
Regardless of your reasons for quitting, it's not going to be easy. That being said, you can improve your odds if you have some good suggestions in your corner for beating the cravings and the psychological effects that you will go through.
This article has shown you some of those tricks and tips. Pick a few and give it a shot.
The book that started me personally on the road to being the best that we could be in running, "The Ultramarathon Man" by the amazing Dean Karnazes.
Looking for your next big running challenge? Click here.
Half Marathon Race Weekend Nutrition.
This is what we do -
Your last run would be the Sunday 7 days before race day. No more than 16km.
Then during a few days before race day a short 3-4km run to test your chosen race day clothing and running shoes. DO NOT WEAR ANYTHING NEW ON RACE DAY.
1) Friday and Saturday, weekend of race.
Increase carbohydrate intake to 10g per kg of body weight, example - 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading).
Note; For most runners this is impossible to achieve through food. The best way to hit these carb storage numbers is with High5 Energy Source drink and High5 Energy bars. Every 2-3 hours, drink 500ml of water with one packet of Energy Source, or one energy bar. Plus of course your regular meals with carbs. NO FRUIT.
2) Race morning breakfast.
30g porridge with coconut milk, almond milk or rice milk. NO FRUIT.
Drive to race start, one High5 Energy bar to eat during your journey.
3) 15 minutes before race start.
2 x High5 Plus gels with caffeine, drink 300ml of water.
4) Race start.
First High5 gel after 40 minutes, then another every 30 minutes. Take one electrolyte tablet every hour with 500ml of water (this can de divided into smaller amounts of water and by breaking the table into two pieces.
NOTE, Use a Karrimor bum bag to carry your gels and electrolyte tablets, wrap tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid station - DO NOT TAKE ANY FREE SPORTS DRINKS YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.
5) Finish race.
Vegan protein bar within 30 minutes of finish. Balanced meal one to two hours later. NO ALCOHOL CELEBRATIONS UNTIL 24 HOURS LATER.
Contact your Limassol Marathon personal trainer at V1 Fitness for personalised marathon coaching with Michael Rivers.
Michael Rivers and V1 Fitness expertise and experience in offering Cyprus Marathon Running Coaching is second to none.
Our Cyprus running CV speaks for itself.
Cyprus Marathon Running Coaching we offer.
For professional one-to-one marathon training and coaching in Limassol and online, contact Michael Rivers at V1Fitness.com
Train for your marathon with the highly experienced professional running coach, Michael Rivers at V1 Fitness Limassol.
Telephone 95508007 to find out more.
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