Como hacerte visible en bici
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Vuelta a la comunidad valenciana 3-7 febrero
libro de ruta detallado
http://media.wix.com/ugd/902c5c_e447bb83f019462ebdfd1656280b5493.pdf
http://www.vueltacv.com
El amigo Alberto contador , hoy domingo entrenando en el teide con la cabra , gracias Palenzuela por el vídeo , saludos
Posted by Club Ciclista Fortín de Adeje on Domingo, 24 de enero de 2016
Don't Look Leftwww.andylloyd.photography
Posted by Andy Lloyd Photography on Miércoles, 18 de julio de 2012
Nigella-Sativa
The Remedy For Everything But Death
Sunday, October 4, 2015 Health & Fitness Permalink 2
black seeds
What's This?
By Sayer Ji, Founder of GreenMedInfo.com
This humble, but immensely powerful seed, kills MRSA, heals the chemical weapon poisoned body, stimulates regeneration of the dying beta cells within the diabetic’s pancreas, and yet too few even know it exists.
The seeds of the annual flowering plant, Nigella Sativa, have been prized for their healing properties since time immemorial. While frequently referred to among English-speaking cultures as Roman coriander, black sesame, black cumin, black caraway and onion seed, it is known today primarily as black seed, which is at the very least an accurate description of its physical appearance.
The earliest record of its cultivation and use come from ancient Egypt. Black seed oil, in fact, was found in Egyptian pharoah Tutankhamun’s tomb, dating back to approximately 3,300 years ago. In Arabic cultures, black cumin is known as Habbatul barakah, meaning the “seed of blessing.” It is also believed that the Islamic prophet Mohammed said of it that it is “a remedy for all diseases except death.”
Many of black cumin’s traditionally ascribed health benefits have been thoroughly confirmed in the biomedical literature. In fact, since 1964, there have been 458 published, peer-reviewed studies referencing it. These 22 pharmacological actions are only a subset of a far wider number of beneficial properties intrinsic to the black seed. While it is remarkable that this seed has the ability to positively modulate so many different biological pathways, this is actually a rather common occurrence among traditional plant medicines.
Our project has identified over 1600 natural compounds with a wide range of health benefits, and we are only in our first 5 years of casual indexing. There are tens of thousands of other substances that have already been researched, with hundreds of thousands of studies supporting their medicinal value (MEDLINE, whence our study abstracts come, has over 600,000 studies classified as related to Complementary and Alternative Medicine).
Take turmeric, for example. We have identified research indicating its value in over 600 health conditions, while also expressing over 160 different potentially beneficial pharmacological actions. You can view the quick summary of over 1500 studies we have summarized on our Turmeric Research page, which includes an explorative video on turmeric. Professional database members are further empowered to manipulate the results according to their search criteria, i.e. pull up and print to PDF the 61 studies on turmeric and breast cancer. This, of course, should help folks realize how voluminous the supportive literature indicating the medicinal value of natural substances, such as turmeric and black seed, really is.
Black seed has been researched for very specific health conditions. Some of the most compelling applications include:
Type 2 Diabetes: Two grams of black seed a day resulted in reduced fasting glucose, decreased insulin resistance, increased beta-cell function, and reduced glycosylated hemoglobin (HbA1c) in human subjects.
Helicobacter Pylori Infection: Black seeds possess clinically useful anti-H. pylori activity, comparable to triple eradication therapy.
Epilepsy: Black seeds were traditionally known to have anticonvulsive properties. A 2007 study with epileptic children, whose condition was refractory to conventional drug treatment, found that a water extract significantly reduced seizure activity.
High Blood pressure: The daily use of 100 and 200 mg of black seed extract, twice daily, for 2 months, was found to have a blood pressure-lowering effect in patients with mild hypertension.
Asthma: Thymoquinone, one of the main active constituents within Nigella sativa (black cumin), is superior to the drug fluticasone in an animal model of asthma. Another study, this time in human subjects, found that boiled water extracts of black seed have relatively potent antiasthmatic effect on asthmatic airways.
Acute tonsillopharyngitis: characterized by tonsil or pharyngeal inflammation (i.e. sore throat), mostly viral in origin, black seed capsules (in combination with Phyllanthus niruri) have been found to significantly alleviate throat pain, and reduce the need for pain-killers, in human subjects.
Chemical Weapons Injury: A randomized, placebo-controlled human study of chemical weapons injured patients found that boiled water extracts of black seed reduced respiratory symptoms, chest wheezing, and pulmonary function test values, as well as reduced the need for drug treatment.
Colon Cancer: Cell studies have found that black seed extract compares favorably to the chemoagent 5-fluoruracil in the suppression of colon cancer growth, but with a far higher safety profile. Animal research has found that black seed oil has significant inhibitory effects against colon cancer in rats, without observable side effects.
MRSA: Black seed has anti-bacterial activity against clinical isolates of methicillin resistant Staphylococcus aureus.
Opiate Addiction/Withdrawal: A study on 35 opiate addicts found black seed as an effective therapy in long-term treatment of opioid dependence.
Sometimes the biblical reference to ‘faith the size of a mustard seed moving mountains’ comes to mind in connection with natural substances like black seeds. After all, do seeds not contain within them the very hope for continuance of the entire species that bore it? This super-saturated state of the seed, where life condenses itself down into an intensely miniaturized holographic fragment of itself, promising the formation of future worlds within itself, is the very emblem of life’s immense and immortal power.
If we understand the true nature of the seed, how much life (past, present and future) is contained within it, it will not seem so far-fetched that it is capable of conquering antibiotic resistant bacteria, healing the body from chemical weapons poisoning, or stimulate the regeneration of dying insulin-producing beta cells in the diabetic, to name but only a fraction of black seed’s experimentally-confirmed powers.
Moving the mountain of inertia and falsity associated with the conventional concept of disease, is a task well-suited for seeds and not chemicals. The greatest difference, of course, between a seed and a patented synthetic chemical (i.e. pharmaceutical drug), is that Nature (God) made the former, and men with profit-motives and a deranged understanding of the nature of the body made the latter.
The time, no doubt, has come for food, seeds, herbs, plants, sunlight, air, clean water, and yes, love, to assume once again their central place in medicine, which is to say, the art and science of facilitating self-healing within the human body. Failing this, the conventional medical system will crumble under the growing weight of its own corruption, ineptitude, and iatrogenic suffering (and subsequent financial liability) it causes. To the degree that it reforms itself, utilizing non-patented and non-patentable natural compounds with actual healing properties, a brighter future awaits on the horizon. To the degree that it fails, folks will learn to take back control over their health themselves, which is why black seed, and other food-medicines, hold the key to self-empowerment.
http://healthycures.org/the-remedy-for-everything-but-death
La diputada de "Junts pel Sí" Muriel Casals, en la UCI tras ser atropellada por un ciclista
La expresidenta de Òmniun Cultural sufre traumatismo craneoencefálico y fractura de pelvis.
Muriel Casals
LIBERTAD DIGITAL 2016-01-31
Muriel Casals cruzaba un paso de peatones el sábado por la tarde cuando fue arrollada por un ciclista.Fuè atropellada por un ciclista en Barcelona cuando cruzaba un paso de peatones en las confluencia de la calle de Urgell con Provença. La colisión se produjo a las siete y media de la tarde. La Unidad de Accidentes de la Guardia Urbana de Barcelona se ha hecho cargo de la investigación, y están a la espera de poder tomar declaración a la diputada, que se encuentra sedada, aunque no se tema por su vida. El ciclista, un joven que también cayó aunque no resultó herido, se detuvo a auxiliar a la mujer y ya ha prestado declaración.
La diputada y dirigente separatista, de 70 años, cayó al suelo y sufrió un golpe en la cabeza con hematoma subdural que ha requerido drenaje quirúrgico, así como una fractura de pelvis. Su estado es estable dentro de la gravedad. Permanece ingresada en la Unidad de Cuidados Intensivos del Hospital Clínico de Barcelona.
La familia de Casals ha pedido el máximo respeto por su intimidad y se ha comprometido a informar de cualquier novedad respecto al estado de salud de la diputada.
El nombre de Muriel Casals, número dos de la candidatura de "Junts pel Sí" tras Carme Forcadell, (ahora presidenta del "Parlament"), fue uno de los que se puso sobre la mesa para desatascar las negociaciones entre la plataforma de CDC y ERC y la CUP. Se aducía su perfil como líder de una de las entidades separatistas "civiles" para dotar a su presidencia de un carácter "institucional" que permitiera presentar a Mas como "consejero jefe" ejecutivo.
http://www.libertaddigital.com/espana/2016-01-31/la-diputada-de-junts-pel-si-muriel-casals-en-la-uci-tras-ser-atropellada-por-un-ciclista-1276566769/
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Magnifica explicación de por qué tienes que salir de tu zona de confort | Dakari
En este video creado por “Inknowation”, podrás ver gráficamente una explicación más completa sobre la zona de confort, y por que debes salir de ella.
La zona de confort es aquella zona en la que nos encontramos seguros, en la que controlamos, nada se nos escapa y que conocemos completamente.
Lo más seguro es que pienses que no tiene mucha lógica salir de tu zona de confort si estás tan cómodo en ella. Pero, al hacerlo, aceptamos eliminar es obstáculos, disfrutar de nuevas experiencias y conocer personas nuevas.
Lo que conlleva un crecimiento personal que continuará con la obtención de mayores expectativas, un aumento de nuestras habilidades y como consecuencia, una vida más satisfactoria en todos los sentidos.
Abandonar nuestra zona de confort, te ayudará a tener una vida más rica en emociones, conocimiento y perspectivas. Y ello te hará crecer y evolucionar a una versión mejorada de ti mismo.
En el vídeo, en torno a los 3 minutos y 10 segundos, podéis ver este sistema en funcionamiento. ¿Adivináis cuál es la bicicleta que lleva motor?Por supuesto, es el dorsal número 10 (Femke Van den Driessche), la que avanza sin problemas mientras que al resto del pelotón le cuesta seguirle.
Confirmado el primer caso de dopaje tecnológico de la historia del ciclismo
30 ENERO, 2016 — PEDRO MOYA
Encuentran un motor en una bicicleta del Mundial Sub23 de ciclocross: se trata del primer caso dopaje tecnológico descubierto.
Estos días se está celebrando en Heusden-Zolder, Bélgica, Campeonato del Mundo de ciclocross y, por desgracia, no lo veremos en las noticias por los resultados de sus ganadores, sino por un escándalo de dopaje tecnológico, el primer caso de la historia del ciclismo.
Durante los controles de material, la UCI (Unión Ciclista Internacional) ha detectado irregularidades en la bicicleta de la ciclista Femke Van den Driessche y más tarde la Federación de Ciclismo de Bélgica lo ha confirmado: llevaba un motor en la bicicleta.
Durante los últimos años se ha hablado y especulado largo y tendido sobre los posibles motores integrados en bicicletas de profesionales durante grandes vueltas (alimentados también por movimientos extraños en caídas, como la de Hesjedal en La Vuelta 2014), pero esta es la primera vez que la UCI reconoce un caso que ellos mismos tildan de fraude tecnológico.
La corredora belga Femke Van den Driessche partía como una de las favoritas del Mundial Sub23 de Ciclocross, aunque finalmente se retiró, pero en los controles posteriores han detectado ese dopaje tecnológico en forma de motor que la habría estado ayudando.
Por desgracia, este escándalo alimenta más la especulación en otras categorías y abre una la nueva lista de casos de dopaje tecnológico en ciclismo. Por supuesto, tras confirmarse se pone en duda cualquier otro triunfo de Van den Driessche, que es la reciente campeona de Europa de ciclocross.
No hay precedentes, así que veremos la sanción que se decide, tanto en tiempo de suspensión como económica para la ciclista y el equipo.
http://www.omicrono.com/2016/01/caso-dopaje-tecnologico-en-ciclismo/
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"La bici no era mía, yo nunca haría trampas" Femke Van den Driessche.
ciclismo · ciclocross · Driessche
La noticia cayó como una bomba ayer en la Copa del Mundo de ciclocross: una joven promesa, Femke Van den Driessche, fue sorprendida al encontrarse un motor en su bici durante una inspección. "No es mi bici. Ha habido un error", Van den Driessche decía con lágrimas en los ojos.
"Esa bici es de un amigo mío. Uno de mis mecánicos debe haber pensado que era mi bicicleta y la ha limpiado y subido al camión sin darse cuenta".
"Ese chico a veces entrena conmigo o con mis hermanos, pero nunca supe que había un motor en la bicicleta. Nunca me lo dijo. Es todo un error y estoy muy asustada. Me siento muy mal ", decía Van den Driessche en voz baja.
Femke Van den Driessche es consciente de que los hechos no hablan en su favor. "No es agradable cuando te sientes acusado. Pero nunca engañaría. A mi me gusta el ciclismo y me encanta mi deporte, pero soy consciente de que soy un gran problema ahora es,"
El entrenador Rudy De Bie fue ayer muy tajante con Van den Driessche. "Mi relación con ella ha terminado,"
"Todo esto es muy duro. Hago mucho por mi deporte. Ahora creo que mi carrera ha terminado, lo único que espero es una segunda oportunidad. No tengo miedo de las posibles investigaciones que se realicen ahora ".
http://www.ciclografias.com/2016/01/31/la-bici-no-era-mía-yo-nunca-haría-trampas-femke-van-den-driessche/
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Sisco Pascual vencedor de la Half Costa Blanca Bike Race en el tramo final duro de la última etapa #CBBikerace2016
Posted by Antonio Llinares Garcia on Domingo, 31 de enero de 2016
Aquí tienes el último resumen diario de Costa Blanca Bike Race, ha sido un trabajo duro pero gratificante. Queríamos que cada día vosotros y los que han seguido la prueba desde casa tuvieran información fresca...Gracias de corazón de todo el equipo #CBBR2016PD: Dale a la opción HD en el icono de configuración del vídeo para verlo a máxima calidad ;)
Posted by Costa Blanca Bike Race on Domingo, 31 de enero de 2016
fotos de antonio llinares
https://www.facebook.com/media/set/?set=a.10205871251007811.1073741854.1454376631&type=3
fotos de pepe rush
https://www.facebook.com/media/set/?set=a.1548897215402243.1073741877.1409065759385390&type=3
Bici robada esta mañana en Los Palacios a un compañero del Mtb La Unión. Si alguien la ve que se ponga en contacto.
https://www.facebook.com/mtb.union?fref=photo
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Lo que viene a continuaciòn es una experiencia personal que pongo en conocimiento de los demàs pero no soy ni mèdico , ni dietista y por tanto si decides seguir mis pasos lo haràs a tu propio riesgo .Ningùn animal ha sido dañado en el trascurso de èstas semanas de pèrdida extrema de peso!
Lo primero que hay que indicar es que tengo 67 años , mido 1,71m , deportista ( MTb , bici de carretera ,nataciòn , duatlòn y triatlòn ) y a primeros de año a raiz de un viaje a galicia , a lugo donde estuve comiendo como si no hubiera mañana y donde no pude entrenar como hubiera querido por estar lloviendo ininterrumpidamente alcancè la respetable cantidad de los 90 kgs en canal.
Nada màs volver de galicia , despuès de reyes me atacò una gripe de nivel total con neumonìa, bronquitis, expectoraciòn ( una taza por noche ) , ataque de herpes en la boca y nariz , llagas en labios , lengua y boca . Lo peor es que llevaba años sin ponerme enfermo y no estaba preparado mentalmente para sufrir y ademàs la idea era medicarme lo menos posible. Pràcticamente 4 paracetamol, un rhinospray aplicado 4-5 veces y ya al final despuès de una semana fuì a la farmacia y comprè un expectorante, Inistòn que tomè unos 4-5 dìas hasta que limpiè la mayorìa de la mucosidad que tenìa dentro.Por si fuera poco parecìa que por las noches venìa un negro con un bambù y me zurraba una palicia con lo que amanecìa baldado .Como os podèis imaginar con la gripe no me apetecìa comer nada de nada. Soy un adicto al chocolate y no me apetecìa en lo absoluto, y ademàs era molesto masticar y tragar.
entrenamiento y competiciòn
A pesar de todo, decidì seguir compitiendo al nivel que pudiera porque me habìa inscrito en la transilicitana que son 104 km andando-corriendo. Estaba inscrito en los 10km del club Rotary en Elche .Normalmente si estoy bien puedo hacerla en 50 min.y fuì expulsado de la carrera por tardòn y la hice en 1h 15 min, arrastràndome. Luego me inscribì en la media maratòn de santa pola 21,1 km , hice los primeros 10km en 1h 15 min y como el tiempo màximo era dos horas 30m , no me iba a dar tiempo, con lo que abandonè en el km 14, al lado de donde tenìa el coche.
Continuè entrenando poco , carrera a piè ,estuve un dìa haciendo el circuito habitual que tardo 50 min y lo hice muy mal en 1h 10 min y otro dìa lo hice en 1h 7 min. Salì un dìa con la bici de carretera , unas dos horas y media a media de 21km/h cuando mi media suele ser de 25 km/h y un dìa con bici de montaña a media de 14 km/h cuando la media es normalmente de 20 km/h.
comida ( una al dìa )
Decidì seguir la tàctica del limòn / naranja. Todos los dìas a primera hora de la mañana , exprimìa un limòn y dos naranjas , a los que echaba una taza de agua con una pastilla de multivitaminas efervescentes y ademàs tomaba dos grageas de magnogene (magnesio ) y dos mini pastillas de vitaminas variadas.Luego aprovechando que habìa comprado en la feria del corredor de la media maratòn 15 envases de granada exprimida , añadìa un envase y para completar los 750cc le echaba coca cola light para darle un poco de chispa. Tambièn al pasar la primera semana aloe vera comido, unos 4cm de hoja de màs de 3 años que rebañaba con los incisivos y luego lo echabas por la cara para afeitarme.
Si tenìa hambre durante el transcurso del dìa tomaba pocos frutos secos y normalmente si salìa a entrenar lo hacìa en ayunas, para comer una vez al dìa.
Mi comida, una vez al dìa consiste en una hamburguesa de pan tostadas y embadurnadas con hummus , y tenìa atùn , con capas de queso , palitos de marisco, jamòn sin tocino, etc. Alternativamente un pollo asado , dividido en 4 partes , una por dìa.Un dìa fritos , dos patatas medianas cortadas para freirlas y dos piezas de emperador con alioli.Una fruta ej manzana , kiwi, y un yoghourt desnatado.
resultados
Asì he ido perdiendo kgs ( y tallas y claro la barriga que tenìa cuando empecè la gripe )y he tenido que cambiar de pantalòn vaquero porque el que llevaba literalmente se me caìa incluso con cinturòn .
Aùn me quedan 2,5 kgs por perder hasta llegar a los 75 kgs, que es el peso que considero debo tener por mi constituciòn atletica. Ahora que sigo perdiendo peso , me he quedado sin fuerzas y no puedo seguir a los grupos ciclistas con los que iba antes, tampoco puedo conseguir las marcas corriendo que hacìa antes.
Espero que cuando llegue al peso ideal pueda recuperar las fuerzas y pueda afrontar los retos a los que estoy inscrito
transilicitana, medio ironman de elche ( 12 veces ) y a los que me inscriba entre medias , media maratòn de orihuela / torrevieja , tri olìmpico de elche .
anteriormente en èste blog
http://ceciliobenito.blogspot.com/2013/01/pierde-1kg-de-peso-al-diapreguntame.html
el deporte de èste mes
http://ceciliobenito.blogspot.com.es/2016/01/carrera-10k-rotary-inaer.html
http://ceciliobenito.blogspot.com.es/2016/01/entrenando-la-media-de-santa-pola.html
http://ceciliobenito.blogspot.com.es/2016/01/media-de-santa-pola-por-fin.html
http://ceciliobenito.blogspot.com.es/2016/01/la-primavera-ha-llegado-al-altet-mtb.html
http://ceciliobenito.blogspot.com.es/2016/01/corro-y-no-cojo-el-aire-que-necesito.html
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January 27th 2016
The Triathlete’s Guide to Fat
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Once a perceived enemy of athletes, fat is making a comeback. Here's how you can maximize your use of this important macronutrient.
by Kim Mueller, MS, RD, CSSD
Long chastised for its perceived role in a number of health problems, and limited by athletes in favor of the highly-touted carbohydrates, fat is making a comeback with more and more health and sport scientists recognizing its capacity to ward off disease and enhance endurance performance. Read on for a primer on fat, including the latest science and applications as it relates to triathlon performance.
The basics
As the most energy-dense nutrient (providing more than twice as many calories than either carbohydrates or protein), fat not only supplies us with much-needed fuel, it also provides essential fatty acids necessary for the transportation of fat-soluble vitamins and the synthesis of hormone-like substances important for certain biochemical processes and growth.
There are four types of dietary fats: saturated, trans, monounsaturated, and polyunsaturated. Saturated fats are found primarily in animal products, including butter, cheese, whole milk, beef, and chicken. Fat can also be found in such plant foods as coconut, palm and palm kernel oil, and cocoa butter. Trans fats, also known as partially hydrogenated oils, are vegetable oils that have been given an added hydrogen ion in processing to essentially saturate the fat, which helps to increase the shelf life of a product. They are found in abundance in stick margarines, frozen foods, pizza dough, pie crust, fried foods, and packaged foods such as chips, cookies, and crackers. Monounsaturated and polyunsaturated fats are found mostly in foods of plant origin, including avocado, nuts, seeds, and olives, as well as some seafood such as salmon and albacore tuna.
A high intake of trans and animal-based saturated fats has been shown to raise LDL (think of it as "least desirable") cholesterol while lowering HDL ("highly desirable") and increasing inflammation within the body. It has also been shown to increase cancer risk. Eating plant-based saturated fats, however, are safe to consume. In fact, some evidence suggests the oil of a coconut may help facilitate abdominal fat loss, thereby lowering risk for diabetes and heart disease. In addition, there is evidence that consumption of certain types of unsaturated fats, such as Omega 3 fatty acids, may stave off inflammation and muscle soreness, thereby aiding recovery. For maximal health benefits, therefore, athletes should focus primarily on fats derived from plants and seafood.
Determining fat needs
The current dietary guidelines, released earlier this year, no longer focus so much on quantifying fat intake (which previously suggested consuming less than 35 percent of total energy intake from fat) and rather encourages making quality fat choices—namely avoiding trans fats and eating more plant-based fats.
The American Heart Association recommends anyone with cardiovascular risk to limit intake of both saturated and trans fat to no more than five to six percent of total energy intake, a good rule of thumb for all to follow. Very low fat diets containing less than 30 grams per day are discouraged as they may trigger hormonal imbalances, loss of bone mass, and compromise athletic performance.
In general, triathletes should aim for a baseline (resting) intake of approximately half a gram of fat per pound of lean body weight. Additional amounts may be warranted throughout a triathlon season to help achieve energy balance on particularly high volume training days and to make sure you're benefitting from your workouts.
Fat and endurance performance
An estimated 7,000-10,000 calories are burned during an IRONMAN competition. Performance on race day, therefore, is highly dependent upon the triathlete’s ability to sustain a high rate of energy expenditure for nine-plus hours with available fuel sources. One fuel source in the body, carbohydrate, has a very small tank, storing only 2,500 calories (as glycogen) between the muscles and liver. This provides enough fuel to carry a triathlete through the swim and early portions of an IRONMAN bike leg before the dizziness ("bonking") and extreme muscle fatigue ("hitting the wall") kick in. Fat, however, has a giant tank storing some 50,000 calories, enough to fuel multiple IRONMAN races. Training the body to become a fat burning machine is a huge part of driving success at the IRONMAN distance.
Alternate Ways to Train Low, Race High
1. Complete longer training session without taking in any carbohydrate
2. Complete hard workout after an overnight fast (AKA, no pre-workout breakfast
3. Complete two workouts in a day without replenishing carbohydrate between efforts. The hours spent swimming, biking and running in preparation for IRONMAN race day all play into enhancing fat utilization but some research suggests manipulation of (increasing) fat and (decreasing) carbohydrate intake during various phases of training and leading up to race day, a concept otherwise known as "training low, racing high", may drive the body to further rely on it’s abundant fat supply rather than carbohydrate, thereby aiding IRONMAN performance.
To test these proposed benefits, for 10 days prior to a key aerobic pace training session, block of training sessions, or race day, bump the composition of fat in your diet to approximately 65 percent of total daily energy needs, focusing on plant-based fats. This will be near double the composition typically consumed, meaning that carbohydrate intake/composition will have to drop dramatically or overall calories will be too high and weight gain inevitable. Then, for three days prior to the key training session or race, implement a carbohydrate-loading regimen, targeting approximately four grams of carbohydrate per pound of lean body mass per day. According to one study of endurance cyclists completing two hours of moderate-intensity spinning and a 20k time trial, following this regimen may get you to that IRONMAN finish-line 4.5 percent faster compared to a typical carbo-load protocol.
As a cautionary note, research does NOT currently support the chronic use of high fat diets for performance purposes. This especially holds true for athletes with training protocols that regularly implement higher intensity sessions (over 80 percent maximal aerobic capacity) such as track workouts and time trials where carbohydrate usage is enhanced and glycogen depletion a greater risk to performance. Chronic use of high fat diets can also reduce an athlete’s ability to absorb carbohydrate, which in turn elevates risk for gastro-intestinal issues as well as the performance-inhibiting "wall" when racing "high."
Fat as a recovery nutrient
The stress of IRONMAN training and competition triggers the release of harmful compounds known as free radicals that can penetrate the protective membrane of cells and lead to damage and inflammation. While the body has defense mechanisms to deal with acute inflammation, severe injury or extreme exercise stress can lead to chronic inflammation and the activation of nerves responsible for the sensation of pain—thereby compromising recovery.
Athletes who don’t shy away from fat, especially unsaturated fats, benefit from essential fatty acids (EFAs) called omega 3 (alpha linolenic) and omega 6 (alpha linoleic). Omega 3's are found in the oils of flaxseed, walnut, and fish whereas omega-6's are found in the oils of corn, soy, canola, safflower and sunflower.
The days when fat was considered a forbidden nutrient have been numbered. The latest thinking is that a diet rich in plant-based fats may reduce inflammation, lower disease risk, and aid recovery from sport. In addition, consuming a higher fat diet for 10 days prior to implementing a carbo-loading protocol before IRONMAN race day or some key training sessions may help initiate a favorable response in which the athlete is able to increase fat usage, thereby sparing muscle glycogen and enhancing endurance.
If you want to learn more about the science behind nutrition check out the Sports Nutrition for Endurance Athletes course from IRONMAN U!
Kimberly Mueller, MS, RD, CSSD is a Registered Dietitian and Board Certified Specialist in Sports Dietetics. She enjoys helping others fine tune their nutrition as means to achieve a variety of health and fitness goals with her company, Fuel Factor.
Originally from: http://eu.ironman.com/triathlon/news/articles/2016/01/triathletes-guide-to-fat.aspx#ixzz3ymISZYEH
Omg I want this so bad! Bali trip by Alexander Tikhomirov www.instagram.com/JosiPaula
Posted by Josi Paula on Miércoles, 20 de enero de 2016
Hoy la primavera ha llegado al Altet, he visto por primera vez un jilguero, un pàjaro migratorio que viene de àfrica cuando hace buen tiempo.Tambièn estàn los almendros en flor y decidì hoy sacar a pasear la MTB para subir al canal Torrellano-Elche , luego seguir el carril bici de circunvalaciòn para tomar el camino del canal y alcanzar la carretera de elche - altet para llegar màs o menos vivo.Con la MTB sin fuerzas y sin ritmo.Lo mejor el peso, a la vuelta 77,5 kgs , he perdido unos 12 kgs en 3 semanas!Hay que llegar a 75 y mantenerlo ahí para coger fuerzas. Fueron 34,30 kilómetros en 2:23:27 horas a 14,33 km/h con un desnivel acumulado de 136 m gastando 498 calorìas
Jilguero (Carduelis carduelis )
Symbol question.svg Jilguero europeo
Carduelis carduelis 1.jpg
Ejemplar adulto de Carduelis carduelis
Estado de conservación
Preocupación menor (LC)
Preocupación menor (UICN 3.1)1
Taxonomía
Reino: Animalia
Filo: Chordata
Subfilo: Vertebrata
Superclase: Tetrapoda
Clase: Aves
Orden: Passeriformes
Familia: Fringillidae
Género: Carduelis
Especie: C. carduelis
El jilguero europeo (Carduelis carduelis) o cardelina2 es un ave paseriforme perteneciente a la familia de los fringílidos. Es común en el Paleártico occidental, tanto en Europa como en el Norte de África y parte de Asia occidental. Es un ave granívora, alimentándose de semillas de girasol, trigo, algunos insectos en la estación de cría y sobre todo de las semillas de los cardos. Desde tiempos antiguos es criado en cautividad debido a su alegre canto, el cual está compuesto por trinos parecidos a los de los canarios, pero con un toque de silvestre.
Presenta una longitud de 12-13,5 cm, una envergadura de 21-25,5 cm, un peso de 14-19 g. y una longevidad de 8-10 años (en cautividad) El jilguero europeo presenta una cabeza tricolor con máscara facial roja y alas negras con franja amarilla. El plumaje adulto se caracteriza por una cabeza muy distintiva y conspicua, con aspecto tricolor, máscara facial roja, y dibujo cefálico blanco y negro. El pico es típico y adaptado a su alimentación. Cónico, esbelto, afilado, de color pálido. Por otra parte, el cuerpo en la parte anterior es blanquecino, bordeado de ocre, mientras que la parte posterior marronácea. Las alas muy distintiva y conspicua, tanto con el ave posada, como en vuelo. Negra, con ancha franja alar amarilla; manchas blancas en la punta de las rémiges de tamaño variable, en función del desgaste. La cola es Negra, escotada, presentando rectrices con puntas blancas.
El plumaje juvenil presentan alas idénticas a los adultos, una cabeza y cuerpo gris pardo uniforme y jaspeado. Adquiere el típico dibujo cefálico tricolor tras la primera muda parcial en otoño. Existen también plumajes intermedios, los cuales son indistinguible del adulto excepto con el ave en mano, en cuyo caso, dependiendo de la época y el ciclo de muda, se aprecia por rémiges, cobertoras alares y rectrices.
El macho y la hembra son muy parecidos, apenas existe dimorfismo sexual. Con el ave en la mano, o bien en condiciones de observación muy favorables, el macho presenta mayor cantidad de rojo en la cara, y plumillas nasales generalmente más oscuras. La variación estacional es inexistente, no obstante, el desgaste progresivo del plumaje, reduce (e incluso elimina) las puntas blancas de rémiges y rectrices, recuperándolas tras la muda completa postnupcial.
Debido a su cabeza tricolor, y a su conspicua coloración alar, resulta inconfundible con otras especies. Los ejemplares juveniles pueden inducir a cierta confusión con hembras e inmaduros de otros fringílidos marronáceos, pero sólo en caso de que la observación no incluya el ala.
Los ciclos de muda en juveniles es parcial, durante el verano, mientras que en adultos la es muda completa, también durante el verano.
https://es.wikipedia.org/wiki/Carduelis_carduelis
fotos juan antonio planelles pastor
https://www.facebook.com/juanantonio.planellespastor
foto antonio llinares garcìa
https://www.facebook.com/antonio.llinares
Distancia: 78 kms- Desnivel positivo: 2.776 mts
Clasificaciòn etapa 3
1 SELEÇAO NACIONAL LIBERTY SEGUROS 1
1 1 1B 03:51:31 11,66 FERREIRA, TIAGO ELITE UCI MASCULINO PORTUGAL
2 2 1A 03:51:31 11,66 ROSA, DAVID ELITE UCI MASCULINO PORTUGAL
2 SRAM MITAS TREK-CESKA SPORITELNA ACCOLADE
3 3 26A 03:51:31 11,66 SKARNITZL, JAN ELITE UCI MASCULINO CZECH REPUBLIC
4 4 26B 03:51:31 11,66 ULMAN, MATOUS ELITE UCI MASCULINO CZECH REPUBLIC
3 CST SUPERIOR BRENTJENS 1
5 5 20A 03:56:17 11,43 BECKING, HANS ELITE UCI MASCULINO NETHERLANDS
6 6 20B 03:56:17 11,43 VAN HOUTS, RUDI ELITE UCI MASCULINO NETHERLANDS
4 JBG-2 PROFESSIONAL MTB TEAM 1
7 7 45B 04:01:18 11,19 SINTSOV, ANTON ELITE UCI MASCULINO POLAND
8 8 45A 04:01:19 11,19 BRZOZKA, ADRIAN ELITE UCI MASCULINO POLAND
5 MMR FACTORY RACING TEAM
9 9 249A 04:03:30 11,09 COLOMA NCOLAS, CARLOS ELITE UCI MASCULINO
10 10 249B 04:03:30 11,09 VALERO SERRANO, DAVID ELITE UCI MASCULINO
6 CST SUPERIOR BRENTJENS 2
11 11 21B 04:03:58 11,07 CARSTENSEN, SEBASTIAN FINI ELITE UCI MASCULINO DENMARK
12 12 21A 04:03:58 11,07 NOVAK, JIRI ELITE UCI MASCULINO CZECH REPUBLIC
7 SCOTT TEAM 1
13 13 39B 04:05:01 11,02 TRAYTER ALEMANY, MARC ELITE UCI MASCULINO ESPAÑA
14 14 39A 04:05:01 11,02 MORCILLO VERGARA, ENRIQUE ELITE UCI MASCULINO ESPAÑA
8 AJRAM CAPITAL
15 15 32A 04:06:11 10,97 ZUGASTI ARRESE, IBON ELITE UCI MASCULINO ESPAÑA
16 16 32B 04:06:12 10,97 SAGUES PORTABELLA, RAMON ELITE UCI MASCULINO ESPAÑA
9 TREK FACTORY RACING ENDURO
17 17 31A 04:06:39 10,95 YAMAMOTO, KOHEI ELITE UCI MASCULINO ESPAÑA
18 18 31B 04:06:40 10,95 MANTECON GUTIERREZ, SERGIO ELITE UCI MASCULINO ESPAÑA
10 CULTBIKES-ENGOBE
19 19 48A 04:06:55 10,93 DIAZ BUJ, IVAN ELITE UCI MASCULINO ESPAÑA
22 22 48B 04:06:57 10,93 BELENGUER CAÑIGUERAL, CESAR ELITE UCI MASCULINO ESPAÑA
ELITE UCI MASCULINO
SRAM MITAS TREK-CESKA SPORITELNA
1 ACCOLADE 07:25:21
E1: 01:41:42.000 E2: 01:52:08.000 E3: 03:51:31.000 E4: ::.
SELEÇAO NACIONAL LIBERTY SEGUROS 1 2 07:25:33
E1: 01:41:42.000 E2: 01:52:20.000 E3: 03:51:31.000 E4: ::.
CST SUPERIOR BRENTJENS 1 3 07:31:06
E1: 01:41:42.000 E2: 01:53:07.000 E3: 03:56:17.000 E4: ::.
MMR FACTORY RACING TEAM 4 07:39:28
E1: 01:41:42.000 E2: 01:54:16.000 E3: 04:03:30.000 E4: ::.
JBG-2 PROFESSIONAL MTB TEAM 1 5 07:39:44
E1: 01:41:42.000 E2: 01:56:43.000 E3: 04:01:19.000 E4: ::.
CST SUPERIOR BRENTJENS 2 6 07:40:18
E1: 01:41:42.000 E2: 01:54:38.000 E3: 04:03:58.000 E4: ::.
GARDEREN 7 07:43:33
E1: 01:41:42.000 E2: 01:54:22.000 E3: 04:07:29.000 E4: ::.
SCOTT TEAM 1 8 07:44:18
E1: 01:41:42.000 E2: 01:57:35.000 E3: 04:05:01.000 E4: ::.
TREK FACTORY RACING ENDURO 9 07:46:54
E1: 01:41:42.000 E2: 01:58:32.000 E3: 04:06:40.000 E4: ::.
TOMÀS BELLÈS-CANNONDALE BY GAES-1 10 07:47:20
http://www.costablancabikerace.net/galeria_pruebas/24-2016-acumulada-3.pdf
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Team Serigrafic Costa Blanca Bike Race: Una gran experiencia
8 febrero, 2016
Cualquier amante de la bicicleta de montaña ha pensado alguna vez hacer o quizá haya hecho ya una prueba como la Costa Blanca Bike Race. Una prueba de 4 días en 4 etapas, cada una de ellas diferentes, por unos parajes espectaculares.
Gracias a SERIGRAFIC 4 compañeros y amigos del ciclismo ilícitano forman 2 parejas, hoy os contaré mi experiencia:
Me llamo José Carlos Núñez y me apasionan las bicis en todas sus disciplinas. Mi compañero de viaje es Santigo Martínez, biker de montaña de pura cepa. Casualidades de la vida, al final decidimos participar como equipo.
Nuestro objetivo, ver el cajón de cerca, pero por “raro” que parezca, nuestra categoría M30 es la categoría con más participantes. Esta prueba es UCI, eso quiere decir de gran nivel de participantes.
Los Puntos conseguidos son válidos a la máxima categoría élite UCI . Para pruebas de copas del mundo, incluido olimpiadas, imagínate la suerte de poder compartir esta experiencia con profesionales y gente de tantísimo nivel.
El miércoles por la tarde ya estamos en el hotel donde se hospedan todos los participantes y la organización. Recogida de dorsales, saludos a conocidos, risas y un largo etc. Como niños, los 4 compañeros, cenamos juntos para pronto irnos a dormir y arrancar esta CBBR 2016.
La primera Etapa empieza Jueves 28 de enero a las 10am: 40km con salida desde la playa de Finestrat y llegada en La Nucia . Todo el mundo nervioso, queremos hacerlo bien y eso conlleva una salida rapidísima con atascos, caídas y muchos nervios. Al final lo bueno del ciclismo es que cada uno va a su sitio . Un bonito recorrido, muchas trampas en forma de subidas imposibles, un último tramo que parecía un laberinto, nos hacen llegar a meta a todo el mundo perdido , sin saber que estaba pasando, alguien se dedicó a cambiar toda la señalización de los últimos 10km ¡de locos! Al final se decide la clasificación general y etapa según el último paso de control. Todos saldríamos con el mismo tiempo el siguiente día en la general.
Segunda Etapa de 40km con salida y llegada desde Finestrat pueblo. Preciosa salida y bonita llegada, aquí vuelve a ocurrir lo mismo que el primer día, a mitad de pelotón hacia atrás, atascos que te hacen caminar y perder mucho tiempo respecto a los que salen los primeros. Pero, cogemos ritmo y a lo nuestro, llegamos rozando el podium. Quinta posición a 30” del podium. Una pena ya que fuimos adelantados en el último km.
Ya van 2 días de etapas y las fuerzas empiezan a flaquear y aún nos queda el plato fuerte, la Etapa Reina, tercera Etapa 78km con un desnivel acumulado de más de 2500m, se han pasado, me pregunto ¿para qué tanto subir? Es un no parar de subir, subir y subir. Y claro tanto subir, uno se cansa y llega el hombre que nadie quiere que llegue, “el hombre del mazo”, me dio una buen “mazazo”, tuve que parar a repostar en el alto de Aitana, el punto más alto de la etapa. Allí estaba mi compañero muerto de frío esperándome como con un cartón para ponerme en el pecho y bajar a toda pastilla para no perder más tiempo, aunque ya daba igual, nos había adelantado hasta el “apuntaor”.
Llegamos como buenamente pudimos sobre las 5h. Y dimos gracias a dios . ¡Vaya etapa!
Nos quedaba el esfuerzo del último día, la cuarta Etapa, l’Albir acoge a la Crono escalada de 7km con rampas de más de 40% de desnivel ¿pero eso existe? ¡Vaya que sí!
Salimos a por todas, teníamos que intentar hacer podium como fuera, pero no pudo ser.
Un sexto puesto en M30 no es mal resultado para 2 tíos que tienen el “culo pelado” de correr en todo tipo de pruebas. Pero se nos quedó una pequeña espinita, seguro que repetiremos esta bonita experiencia, ya recomendable que nadie que lo piense debería dejarla pasar.
Relato: José Carlos Núñez.
http://viator.es/actualidad/team-serigrafic-costa-blanca-bike-race/
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Transandes Challenge 2016 Dia 6 Etapa Final from Transandes Challenge on Vimeo.
Cannondale Slices prices new
Written by: Dan Empfield
Added: Fri Jan 29 2016
Cannondale's Slice reminds me of what's happened to the power meter market over the past 6 or 8 months. The market, rather than the manufacturer, seems to have set the price for this bike.
The MSRPs on Slices took a big dive within the week, as in about 30 percent. The market spoke, Cannondale heard, and what was a pretty good bike became a really good value.
The MSRPs on Slices took a big dive within the week, as in about 30 percent. The market spoke, Cannondale heard, and what was a pretty good bike became a really good value.
The MSRP on Cannondale's Slices are now as follows:
Slice 105: $1,969
Slice Ultegra: $2,699
Slice Ultegra Di2: $3,199
As to the chassis, this bike very successfully ridden by Heather Jackson, Michele Vesterby (pink version pictured), Andreas Dreitz and others. Dreitz rode a 1:57 half-Ironman split on this bike. The price might be entry-level, but not the bike. But let's not get ahead of ourselves. As James (Sean Connery) Bond reminds us, “There's no sense going out half-cocked.” Let's discuss the pluses and minuses of this bike.
The Slice as introduced last year was, frankly, a miss if Cannondale's goal was to make a bike that competes with the Speed Concept, Felt IA, and others in this class. But it was a hit if the intended customer was a triathlete who didn't need fancy or overly sexy, and wanted a bike that fit, did not come apart underneath you while riding, could be adjusted, and you could travel with it.
The MSRP on Cannondale's Slices are now as follows: Slice 105: $1,969 Slice Ultegra: $2,699 Slice Ultegra Di2: $3,199 As to the chassis, this bike very successfully ridden by Heather Jackson, Michele Vesterby (pink version pictured), Andreas Dreitz and others. Dreitz rode a 1:57 half-Ironman split on this bike. The price might be entry-level, but not the bike. But let's not get ahead of ourselves. As James (Sean Connery) Bond reminds us, “There's no sense going out half-cocked.” Let's discuss the pluses and minuses of this bike. The Slice as introduced last year was, frankly, a miss if Cannondale's goal was to make a bike that competes with the Speed Concept, Felt IA, and others in this class. But it was a hit if the intended customer was a triathlete who didn't need fancy or overly sexy, and wanted a bike that fit, did not come apart underneath you while riding, could be adjusted, and you could travel with it.
How is it aerodynamically? Cannondale never really did make a big deal out of it. What data I have seen is that it's about even with its old Slice, which was a pretty slippery bike, not far behind the Shiv and the P3. This is what you might expect because, well, look at it. This frame doesn't have a lot of surface area. Do you want to speed it up? Change a couple of components and the gap is closed between this and frames that are slightly more aero. If you look at some of the images embedded, this is how the bike is ridden by the pros.
As the Slice is not a surface area frame, it's lighter. Pay some attention to the big chain ring, a brake caliper, aerobars, wheels and tires and you've got an inexpensive, lightweight, nice-fitting, easy to adjust, speedy machine underneath you. Hop the bike up at your own pace.
How is it aerodynamically? Cannondale never really did make a big deal out of it. What data I have seen is that it's about even with its old Slice, which was a pretty slippery bike, not far behind the Shiv and the P3. This is what you might expect because, well, look at it. This frame doesn't have a lot of surface area. Do you want to speed it up? Change a couple of components and the gap is closed between this and frames that are slightly more aero. If you look at some of the images embedded, this is how the bike is ridden by the pros. As the Slice is not a surface area frame, it's lighter. Pay some attention to the big chain ring, a brake caliper, aerobars, wheels and tires and you've got an inexpensive, lightweight, nice-fitting, easy to adjust, speedy machine underneath you. Hop the bike up at your own pace.
The 105 Slice is tempting at its price, but the Ultegra Slice is the better deal in certain circumstances. There is Ultegra instead of 105 and it's Ultegra throughout except for the chain. And the wheels and tires are upgraded. But the decision in my opinion pivots on the saddle and the crank. I've always been a big fan of Cannondale's Hollowgram cranks and bottom brackets. These are BB30 native, that is, they were made for the BB30 standard that Cannondale has pioneered. These are great cranks, and expensive. Hard to make. Consider that the 105 Slice Cannondale cannot even afford to put its own crank on that bike. That's how good these cranks are.
The Hollowgrams are compact (110mm) bolt pattern cranks, which makes them very adaptable to a variety of riders over a variety of courses.
The 105 Slice is tempting at its price, but the Ultegra Slice is the better deal in certain circumstances. There is Ultegra instead of 105 and it's Ultegra throughout except for the chain. And the wheels and tires are upgraded. But the decision in my opinion pivots on the saddle and the crank. I've always been a big fan of Cannondale's Hollowgram cranks and bottom brackets. These are BB30 native, that is, they were made for the BB30 standard that Cannondale has pioneered. These are great cranks, and expensive. Hard to make. Consider that the 105 Slice Cannondale cannot even afford to put its own crank on that bike. That's how good these cranks are. The Hollowgrams are compact (110mm) bolt pattern cranks, which makes them very adaptable to a variety of riders over a variety of courses.
Then there's the saddle. On the Ultegra bike it's a Fizik Tritone, and Fizik first made this with that “valley” in between the walls on either side quite narrow. They modified this saddle, widened the front of it, and it fits comfortably for a wider group of riders. We've had a lot of folks on these two widths of the Tritone. If the Slice comes with the wider Tritone, and that's a saddle you like, this saves you $150 right there versus having to buy an aftermarket saddle to replace the OE saddle on this bike. Use your negotiating skills, see if you can make sure the wider Tritone is what comes on the Slice you're ordering.
There is just one problem with this bike. The Visiontech aerobar that is pretty well height unadjustable, at least in the way we'd like it to be adjustable. And, the bloom is off the rose of the (almost) straight aerobar extensions. Unless this aerobar works for you, then you may have to change it out but at these prices you can afford to.
Then there's the saddle. On the Ultegra bike it's a Fizik Tritone, and Fizik first made this with that “valley” in between the walls on either side quite narrow. They modified this saddle, widened the front of it, and it fits comfortably for a wider group of riders. We've had a lot of folks on these two widths of the Tritone. If the Slice comes with the wider Tritone, and that's a saddle you like, this saves you $150 right there versus having to buy an aftermarket saddle to replace the OE saddle on this bike. Use your negotiating skills, see if you can make sure the wider Tritone is what comes on the Slice you're ordering. There is just one problem with this bike. The Visiontech aerobar that is pretty well height unadjustable, at least in the way we'd like it to be adjustable. And, the bloom is off the rose of the (almost) straight aerobar extensions. Unless this aerobar works for you, then you may have to change it out but at these prices you can afford to.
Let's place this in perspective. Felt's IA Ultegra Di2 costs $4,999, and this is a screaming deal. The Slice electronic bikes start at $3,199. Is the frame comparable? No. The Felt is a better frame in my opinion. But if you're on a budget it's not half-again better, and that's the price difference between these two electronically-shifted bikes. This means you can afford some upgrades, including the aerobar.
These new prices make this bike the kind of value that only comes around every few years, and honestly it wasn't planned this way. Market dynamics – the state of tri bike inventories, how many of these bikes Cannondale built, competitive forces – have conspired to push the prices down to where they now are. What wasn't an entry-level bike now is, not because of the bike, but because of a market reality that, at least temporarily, results in a sweet spot for buyers. Long live supply and demand.
http://www.slowtwitch.com/Products/Tri_Bike_by_brand/Cannondale/Cannondale_Slices_prices_5610.html
