Category Archives: Author
Posted by Naomi
Guest Post by Anita Bean, Author of The Complete Guide to Sports Nutrition.
Proper nutritional recovery is vital to performance. Failure to replenish fluids and fuel after training can quickly result in sore muscles, fatigue and under-performance at your next training session. Here’s how to promote full recovery after a hard session:
Priority 1: Replace fluids
Your muscles cannot fully recover until your cells are properly hydrated. So make drinking your priority – start drinking while stretching, before you’ve showered. The exact amount you need to drink depends on how dehydrated you are after your workout. The ‘pee test’ will give you an idea how dehydrated you are, otherwise weigh yourself before and after training. For each 0.5 kg (1 lb approx) of body weight lost, drink 600 – 750 ml of fluid (e.g. water, diluted juice or squash, milk – but not all in one go.
Drink little and often – I suggest 100 – 150 ml every 10 or 15 minutes over the next hour or so until your urine is very pale yellow.
Priority 2: Refuel
You need to replace the fuel (carbs) that you’ve used otherwise you will feel sore, achey and tired during your next session.
Take advantage of the 30-minute window: This is when your muscles restock energy levels faster than normal. The sooner you supply your muscles with carbs and protein after training, the quicker they will repair and rebuild. So have your recovery drink/ snack ready in your kit bag or in the car to eat on your journey home.
Eat carbs with protein: To help the body repair and rebuild, you need carbs with protein in a ratio of 3: 1. Ideally you should consume approx 20g protein. You can achieve this either in the form of drink (milk) or food (see below). You don’t need commercial recovery drinks
Opt for a milk drink: Milk, flavoured milk and milk shakes are near-perfect recovery drinks. Research shows that all types of milk after training speed up fuel recovery, encourage muscle gain and even reduce muscle soreness after training. They also help rehydrate the body more effectively than sports drinks, according to recent studies. Opt for whole, semi or skimmed milk; ready-to-drink milk shakes or make your own yoghurt smoothie from fruit, yoghurt and milk OR milk shake powder and milk.
Here are some ideas for post-workout snacks supplying 20g protein:
- 500ml of milk or milkshake plus a banana
- 250ml milk or milkshake plus 2 pots of fruit yoghurt
- 500ml milk or milkshake plus an oat-based bar or flapjack
- 200ml milk or milkshake plus 1 pot yoghurt plus 1 slice of toast and honey
- Homemade milk shake: Blend 1 cup milk, 1 banana, 1 pot yogurt, 1 tbsp chopped walnuts, 1 scoop chocolate milkshake powder and 6 to 8 ice cubes
- Fruit yoghurt smoothie: whizz together 2 pots of yoghurt, 1 banana or a handful or berries and 150ml fruit juice in a blender
- 50g nuts (e.g. almonds or cashews) plus 2 pots of yoghurt
Anita Bean is also the author of the following titles:
Okay, we won’t keep you in suspense anymore. Here’s the second half of the top 10 wackiest and weirdest sports…
(And don’t forget to click on the pics for action videos.)
5. Bog snorkelling
Started in Wales in (surprise surprise) the Seventies, supposedly as a result of a conversation in a pub (as most new sports probably are), bog snorkelling involves racing through a flooded trench dug into a peat bog about 60 yards long, and then racing back again. That’s pretty much all there is to it. Competitors must wear a snorkel and flippers and aren’t allowed to try to swim. Wetsuits are not mandatory, but are probably advisable.
4. Cheese rolling
A round of Double Gloucester cheese is given a one second head start down Cooper’s Hill in the Cotswolds. Hundreds of people charge down after it. The winner is the first one to the bottom of the hill, or the person who catches up with the cheese. But seeing as it reaches speeds of up to 70mph, that never happens. The prize is the cheese, and international fame. You might not want the cheese, given where it’s been. In 1993, 15 people were injured, 4 of them seriously. Organisers received death threats in 2011 after trying to charge a high entry fee, supposedly to try and reduce the number of competitors to comply with the health and safety laws that saw the 2010 event cancelled.
3. Running of the bulls
Because as every real man knows, it ain’t a real sport unless something bleeds. Made famous by Ernest Hemingway, with the encierro at Pamplona in Spain now the best known, bull-running involves penning a bunch of bulls in the streets and then letting them run wild whilst a bunch of idiot humans run in front of them and try to avoid getting gored. The path leads to the bull-ring, where the bulls are tortured until they collapse the following day whilst the same idiot humans whoop and cheer. Over a dozen of these idiot humans have been killed by the bulls at Pamplona in the last century. The heart bleeds. Theirs, mainly. Ours, only sarcastically.
2. Tossing the caber
Perhaps the most emblematic event of the Highland Games, tossing the caber secretly impresses us weedy Sassenachs, but it still amounts to chucking a bit of a tree around. The caber is typically an almost-20ft-long pole made of larch that weighs about 80kg. The aim of tossing it is not just to achieve distance, but to have it land perfectly. The top of the caber should land nearest to the thrower, so the caber can’t just be pushed up into the air and allowed to fall. Ideally it should come to lie at exactly twelve o’clock to the thrower. He loses points the further it lands from this sweetspot, and if the caber doesn’t turn over in the air. The person throwing the caber is called a tosser. No comment.
1. Chess boxing
But surely the weirdest sport currently played is chess boxing. It’s exactly what it sounds like. Competitors play six rounds of chess in the ring, interspersed with five rounds of boxing – if both competitors last that long. Having the strongest fist won’t necessarily secure victory here. Competitors need to be equally skilled with their knights and bishops, because chess boxing matches can be won either way. The sport is currently enjoying an explosion in popularity, though the first proper matches weren’t held until 2003. Interestingly, chess boxing first appeared in 1992 – in the pages of a comic book.
Guest post by Jonathan Eyers. Follow his blog at http://jonathaneyers.com/blog/
Having persuaded Rouleur to allow us to publish their supremely gorgeous cycling books, this Wednesday we opened our doors to the great and the good of the cycling fraternity to celebrate our new Rouleur Books imprint and the first offspring, Coppi and Le Metier.
Slightly overwhelmed by the rabid RSVPing which followed the invites being sent out, we’d been forced to emergency-order more booze, so the signs were good, and we weren’t disappointed. A jolly crowd, many sporting an assortment of slightly troubling Movembers, mingled, caught up with old friends and suffered through the obligatory speeches.
As a Bloomsbury someone who shall remain nameless whispered to me half way through – ‘one of the best launch parties we’ve had’ – a resounding success full of strange but enjoyable conversations (sample facts unearthed: 1. Never fall asleep in a field in the Cotswolds on a cycling trip – you will wake to find red kites circling above, assuming you are dead 2. The roof of Number 50 was the perfect place to do a tab of acid in the 60s), which was only broken up by the rather flashback end-of-school-disco switching on and off of lights to encourage the last few stragglers to stick on their helmets, rev up their Bromptons, and weave their merry way home…
Musings by Charlotte Croft, Head of Team Sport at Bloomsbury
Canadian cycling star Michael Barry has announced that he is calling time on his professional cycling career at the end of the season. Having ridden for US Postal, Discovery Channel and Columbia-HTC, Barry will end his successful career at Team Sky and will no doubt be missed by his team mates and everyone on the professional cycling circuit.
Team Sky’s website said:
In a career spanning 14 years, Michael has earned a reputation as one of the hardest working domestiques in the peloton and has captivated many cycling fans through his way with words and an infectious love for the sport
He was a founding member of Team Sky when he signed at the end of 2009, and over the last three seasons has set an example to the rest of the squad with his positive attitude, unwavering commitment to the cause, and wealth of cycling knowledge.
If you’d like to read about life as a cycling domestique, the third edition of Michael Barry’s book Le Metier: The Seasons of a Professional Cyclist (including photos from the 2012 season) is available to pre-order on Amazon here.
Tune in your radios, turn up the volume, and sit back and listen to Richard Witt on the Hawksbee and Jacobs show tomorrow (Wednesday 4th July 2012) on TalkSport Radio between 1pm and 4pm.
Richard, author the Olympic book A Lifetime of Training for Just Ten Seconds, will be talking about the book – a collection of quotations from Olympic athletes and commentators. Inspiring, devastating, and often hilarious, it is a fascinating insight into the Games and its cast of characters. This live radio interview will no doubt be full of the same. Don’t miss it.
Posted by Naomi
Been inspired by yesterday’s marathon, well get ready for next years London Marathon with the new edition of Richard Nerurkar‘s bestselling book Marathon Running as recommended by Nell McAndrew, who finished this year’s London Marathon in 2 hours 54 minutes.
Written by Richard Nerurkar, Britain’s most successful marathon runner of the 1990s, the fourth edition of this classic, invaluable guide is packed with the latest training information and tips that will help you get the most from your distance training.
Fully updated to take account of the latest developments in running science and programme design. This guide also includes tips on how to choose a good marathon and the pitfalls of bad ones, as well as more insights from Richard and other leading runners.
The new edition is available September 2012. Pre-order on Amazon.
Guest post contributed by Bloomsbury author Graeme Hilditch
Early spring sunshine is famous for kick-starting our cold winter souls back into life after months of shivering in sub-zero temperatures.
Although a range of outdoor activities are either resumed or started, it is running which is notorious for capturing the nation’s interest in the spring, and with so many mass participation 5k and 10k events taking place in the next few months, March and April are by far the best months to get started with a running regime.
So the question is, how do you get started?
If running has always been something you’ve wanted to try but you’ve never had the know-how or courage to give it a go, Bloomsbury’s 5K and 10K: From Start to Finish may be just the ticket.
To give you a taster, here are ten tops tips to get you started:
- Enjoyment is key – When starting out or starting up again after a few months ‘sabbatical’, always set out for a run with one intention and one intention only – enjoyment. If you enjoy yourself, you’re far more likely to want to do it again soon.
- Walk the walk – Combining light jogging and walking is a great way to get started. Just 2 minutes of jogging followed by 3 minutes of walking is perfect for the beginner.
- Buddy up – Jogging with a friend who is also new to jogging is a great way to stay motivated, and to have a good gossip and a laugh with during a training session.
- Nice and easy – Starting out jogging is never easy, so try not to jog too fast and stick to a nice moderate pace which you feel is comfortable – gentle enough to be able to hold a conversation.
- Hydrate – Although the temperature is not quite Mediterranean yet, always make sure you are well hydrated before any run.
- Running shoes – It is really important that when you start running you wear a pair of running shoes which suit your specific running gait. All good running shops will offer this service free of charge so whether you are recommended a pair of Brooks or Nikes, it’s a good idea to get analysed. See here for more information on gait analysis.
- Slip, slop slap – It can warm up nicely in the spring, and with a gentle breeze, it can often be hard to tell if the sun is burning your skin. So it’s a good idea on warm and sunny days to slap on a hat and slop on some factor 15.
- Variety is the spice of life – Try to vary your running route a little to keep the scenery fresh and interesting. As you get fitter, try including a few gentle hills too, which will really tax those leg muscles and make them a lot stronger.
- Sign up for an event – To keep you motivated, why not sign up for an event straight away. This will help to give you a goal, keep you focused and give you a purpose to keep jogging regularly.
- Join a running forum – There are plenty of forums on the internet where you can meet other like-minded people who are also new to running. Forums are great for questions, and they can help to give you peace of mind that whatever anxiety you have about running, you are certainly not alone.
Graeme Hilditch is a top personal trainer with over a decade of experience under his belt. He is the author of 5K and 10K.
Posted by Kate
A captain has many responsibilities and can make or break a team. So where can you look to for help? So You Want To Be Captain? a new book publishing in March 2012 is the answer. Perfect for any young sports-mad reader, it is the ideal resource for inspiring advice and tips on how to be a great captain and lead your team to success direct from some of the greatest sporting heroes. Advice is in the form of letters addressed to the author’s young son who wanted to learn the key attributes of being a great captain.
The author of the book, Declan Gane offers some words on the book and what Karen Atkinson has to say to young, aspiring captains:
Crowned World Netball Series Champions in November, English netball has been on a roll in recent years under the captaincy of Hertfordshire Mavericks skipper, Karen Atkinson who has more than 100 international caps to her name. In this book aimed at aspiring young sportsmen and women, Karen shares her ideas on how to captain a winning team with my son, Louis Gane (who was looking for inspiration when handed the armband as a 12 year old). As well as Karen’s own words of wisdom, 47 other leading captains give their top tips to Louis in the book, including sporting legends Ian Botham, Will Carling, Phil Neville, Colin Montgomerie and Jamie Peacock.
Karen advises wannabe captains to “MOTIVATE your team to give 100 per cent and perform to their best, use POSITIVE talk whether to praise or to give constructive feedback and be APPROACHABLE to all team members.” There’s plenty more great advice to inspire the next generation from skippers that have all ‘been there and done it’. Put a wise head on young shoulders.