The Joy of Bike Sprints: Adding Fun and Speed to Your Training Routine

Are you tired of the same old training routines that leave you feeling uninspired and unmotivated? Do you want to inject a burst of excitement and speed into your cycling regimen?

Look no further than bike sprints!

In this exhilarating article, we will explore the world of bike sprint training, discovering how to make it not only beneficial but also incredibly fun. So, buckle up (or should I say, pedal up) as we dive into the fast-paced realm of cycling sprints!

The Need for Speed: Why Bike Sprints Matter

Before we delve into the fun aspects of bike sprints, let's first understand why incorporating them into your training routine can be highly beneficial. Bike sprints are a fantastic way to improve your cycling power, speed, and overall performance. By engaging in high-intensity sprint workouts, you challenge your muscles in ways that traditional endurance rides may not.

When you push yourself to sprint at maximum effort, you activate fast-twitch muscle fibres, which are crucial for generating explosive power. This, in turn, can improve your acceleration, top speed, and overall race performance. Additionally, sprint training can help enhance your cardiovascular fitness, making your heart and lungs more efficient at delivering oxygen to your muscles during intense efforts.

Moreover, bike sprints offer a break from the monotony of long, steady-state rides. They inject a dose of adrenaline and excitement into your training, keeping things fresh and engaging. So, if you're looking to spice up your workouts while reaping a host of performance benefits, bike sprints are the way to go!

Making Bike Sprints Fun: Tips and Tricks

Now that we've established why bike sprints are a valuable addition to your training regimen let's shift our focus to the fun part - how to make sprint training an enjoyable and exhilarating experience. Here are some tips and tricks to help you infuse a sense of joy and excitement into your bike sprint sessions:

1. Variety is the Spice of Life:

- Mix things up by incorporating different sprint workouts instead of sticking to the same sprint routine. Try standing starts, race speed sprints, or high-cadence intervals to keep your sessions dynamic and engaging.

2. Pump Up the Jams:

- Create a high-energy playlist with your favourite pump-up songs to get you in the mood for sprinting. Music can be a powerful motivator and help you stay focused and energized during workouts.

3. Buddy Up:

- Invite a friend or fellow cyclist to join you for sprint training sessions. Not only does having a training partner add an element of friendly competition, but it also makes the experience more social and enjoyable.

4. Set Goals and Celebrate Achievements:

- Establish specific sprinting goals, whether increasing your maximum power output or improving your sprint technique. Celebrate your achievements, no matter how small, to stay motivated and engaged.

5. Explore New Routes:

- Take sprint workouts to different locations to break the monotony and discover new scenery. Whether it's a challenging hill sprint or a flat-out speed session on a straight road, changing your surroundings can make your training more exciting.

6. Embrace the Challenge:

- View each sprint workout as a fun challenge rather than a chore. Embrace the opportunity to push your limits, test your abilities, and see tangible improvements in your performance.

By incorporating these tips into your bike sprint training, you can transform what might have felt like a daunting task into an enjoyable and rewarding experience. Remember, the key to long-term success and consistency in training is finding joy and fulfilment in what you do.

Expert Insights: The Science Behind Bike Sprints

To further emphasize the importance and effectiveness of bike sprints, let's turn to the insights of cycling experts and researchers. Studies have shown that sprint training not only improves your speed and power but also enhances your overall cycling performance.

According to a study by Burgomaster, short and intense sprint workouts can elicit significant physiological adaptations, even more so than longer, moderate-intensity rides. By incorporating sprint intervals into your training, you can boost your anaerobic capacity, increase muscle strength, and enhance your ability to produce power in short bursts.

Furthermore, renowned cyclists like Mark Cavendish emphasize the importance of sprint training in their routines. By focusing on technique, power output, and mental preparation, elite sprinters can propel themselves to victory in high-stakes races.

In essence, the science behind bike sprints reinforces what many cyclists have experienced - that sprint training is a valuable tool for improving performance, enhancing speed, and injecting excitement into your training routine.

Overcoming Challenges and Embracing the Fun

While bike sprints offer many benefits and the potential for enjoyment, it's essential to acknowledge that challenges may arise along the way. From physical fatigue to mental barriers, overcoming obstacles is a natural part of the training process. Here are some common challenges cyclists may face during sprint training and strategies to overcome them:

1. Physical Fatigue:

- If you find yourself struggling with fatigue during sprint sessions, make sure to prioritize adequate rest and recovery. Listen to your body, fuel properly, and incorporate active recovery days into your training schedule to prevent burnout.

2. Mental Blocks:

- Overcoming mental barriers, such as self-doubt or fear of failure, is crucial for success in sprint training. Practice positive self-talk, visualize success, and focus on the enjoyment and satisfaction of pushing your limits.

3. Plateaus in Performance:

- If you hit a plateau in your sprint performance, consider varying your training intensity, duration, or recovery protocols. Consult with a coach or trainer to assess your training plan and make necessary adjustments to continue progressing.

4. Injury Prevention:

- To avoid injuries during sprint training, prioritize proper warm-ups, cool-downs, and stretching routines. Listen to your body's signals, address any discomfort promptly, and seek professional guidance if needed to prevent injuries and setbacks.

By recognizing and addressing these challenges proactively, you can navigate the ups and downs of sprint training with resilience and determination. Remember that setbacks are opportunities for growth and learning and that perseverance and a positive mindset are key to overcoming obstacles along your cycling journey.

The Joy of Cycling Sprints: A Conclusion

In conclusion, adding bike sprints to your training regimen can be a game-changer in performance, enjoyment, and overall fitness. By embracing the thrill of high-speed efforts, pushing your limits, and finding joy in the process, you can elevate your cycling experience to new heights.

Whether you're a seasoned cyclist looking to improve your sprinting prowess or a beginner eager to explore the world of speed and power, bike sprints offer a dynamic and rewarding way to enhance your skills and fitness levels. So, grab your bike, hit the road (or the trainer), and embark on a sprinting adventure that will not only boost your performance but also bring a smile to your face.

Remember, it's not just about the destination; it's about the exhilarating journey of pushing yourself, embracing challenges, and revelling in the joy of cycling sprints. So, pedal hard, sprint fast, and savour every moment of the thrilling ride ahead!

Happy sprinting, fellow cyclists! The road to speed, power, and fun awaits you. Let's make every pedal stroke count and every sprint session a celebration of our passion for cycling. On your mark, get set, sprint!

Zwifting in South Africa: Navigating Load Shedding and Power Outages in Rustenburg

In the fast-paced virtual cycling world, where athletes compete on platforms like Zwift, unexpected challenges can arise that disrupt even the best-laid plans. 

Imagine being amidst an intense race, pushing your limits, only to have the power suddenly cut out. 

This scenario may seem far-fetched, but in South Africa, particularly in regions like Rustenburg, North West, power outages due to load shedding are a common occurrence that can add a humorous twist to the competitive spirit of Zwifting.

Understanding Zwifting and Its Popularity in South Africa

Zwifting is an online cycling platform that allows users to ride in virtual worlds, compete in races, and interact with other cyclists from around the globe. With the rise of indoor cycling and the convenience of training from home, Zwifting has gained a significant following in South Africa, offering cyclists a way to stay engaged and motivated in their training routines.

In a country like South Africa, where outdoor cycling may be limited due to safety concerns or inclement weather, Zwifting provides a safe and controlled environment for cyclists to push their limits, track their progress, and participate in competitive events without leaving their homes. The platform has also fostered a sense of community among cyclists, allowing them to join group rides, challenges, and virtual races, creating a dynamic and engaging experience.

The Challenge of Load Shedding in South Africa

Load shedding, a term used to describe the deliberate shutdown of electric power in specific areas for periods of time, is a reality that many South Africans grapple with on a regular basis. The practice is implemented by the national power utility, Eskom, to prevent a total collapse of the electricity grid when the demand for electricity exceeds the available supply.

The unpredictability of load shedding poses a significant challenge for individuals, businesses, and essential services that rely on a consistent power supply. In the context of Zwifting, where timing and performance are crucial, the sudden loss of power during a race can be not only frustrating but also disruptive to the overall experience.

Zwifting in South Africa: Navigating Power Outages During Races

Imagine being in the middle of a high-intensity Zwift race, pushing your limits, and striving for a personal best when suddenly, without warning, the power goes out. The frustration and disappointment that come with such an abrupt interruption can be immense, especially when there is no way to plan or prepare for the impact of load shedding on your race.

For cyclists in Rustenburg, South Africa, where power outages are a common occurrence, the experience of dealing with load shedding during Zwifting races can be particularly challenging. The reliance on a stable power supply to maintain connectivity to the Zwift platform, communicate with other riders, and ensure a seamless racing experience is paramount, making the impact of power outages even more pronounced.

The emotional response to experiencing a power outage mid-race, as described in the prompt where the individual expresses their frustration by wanting to "revert time" every time the power goes out, highlights the intensity of the feelings evoked by such disruptions. The desire to turn back time and undo the loss of progress or momentum speaks to the deep investment and dedication that cyclists have towards their Zwifting pursuits.

In conclusion, the impact of load shedding on Zwifting in South Africa underscores the complex interplay between technological advancements, infrastructure challenges, and individual experiences in a digital age. While the frustrations of encountering power outages during races are valid and significant, they also highlight the resilience and determination of cyclists to overcome obstacles and continue pursuing their passion for cycling, albeit in less-than-ideal conditions.

The Comedy of Calories: Intermittent Fasting Unveiled!

Welcome, dear readers, to a comedic exploration of the mystical world of intermittent fasting and its whimsical dance with weight loss, running, and cycling. 

Buckle up as we embark on a rollercoaster ride through the realms of calorie restriction, fat burning, and the eternal quest for a leaner, meaner physique.

⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰⏰

The Fast and the Flurrious: Intermittent Fasting Unraveled

Picture this: you're on a quest to shed those pesky pounds, to outrun the muffin top, and to cycle your way to svelteness. Enter intermittent fasting, the enigmatic guru of the dietary world, promising a path to weight loss nirvana through the art of controlled feasting and fasting.

Weight Loss Wackiness

Intermittent fasting, with its tantalizing promises of shedding excess weight faster than you can say "cheat day," has taken the fitness world by storm. But how does this fasting fiesta actually work its magic on those stubborn love handles?

1. Caloric Comedy: Restrictive fasting plays a sneaky trick on your metabolism by restricting the time window in which you consume your daily calories. With fewer hours available for munching, you're bound to consume fewer calories overall, leading to a potential calorie deficit and subsequent weight loss. It's like a magic show, but you have disappearing inches instead of rabbits in hats!

2. Fat-Burning Follies: As you fast and feast in calculated intervals, your body taps into its fat stores for energy, turning you into a lean, mean, fat-burning machine. It's like having a secret stash of energy reserves that only gets unlocked during fasting. Say goodbye to muffin tops and hello to sleek silhouettes!

Running on Empty: The Marathon of Intermittent Fasting

Now, let's lace up our running shoes and sprint into the realm of intermittent fasting for runners. Can fasting fuel your runs and boost your performance, or is it a recipe for a bonk bonanza?

1. Energy Euphoria: While some swear by the energizing effects of intermittent fasting on their runs, others may find themselves hitting a wall faster than you can say "carb-loading." The key lies in finding the best fasting approach for your body and running routine. It's a trial-and-error marathon with a finish line of improved endurance and performance.

2. Muscle Mirth: Ah, the age-old fasting and muscle maintenance dilemma. Can you fast your way to toned legs and sculpted calves, or will your muscles bid you adieu in protest? By coupling intermittent fasting with resistance training, you can nudge your muscles towards growth and repair while bidding farewell to excess fat. It's a delicate balancing act of fasting and feasting, with muscles as the unwitting spectators.

Cycling Through the Fast Lane: Pedaling Towards Progress

Pedalling into the world of intermittent fasting for cyclists, we find ourselves at a crossroads of carb cravings and performance peaks. Can fasting be the secret weapon in a cyclist's quest for speed, endurance, and overall cycling supremacy?

1. Fueling the Fire: Cycling on an empty stomach may sound as appealing as a flat tyre, but some cyclists swear by the benefits of fasted rides. By training in a fasted state, cyclists aim to enhance their body's ability to burn fat for fuel, sparing precious glycogen reserves for those uphill battles. It's a high-wire act of balancing energy levels and performance gains, with intermittent fasting as the tightrope.

2. Performance Paradox: While intermittent fasting may offer benefits in terms of weight management and metabolic flexibility for cyclists, it's essential to listen to your body's signals and adjust your fasting regimen accordingly. After all, a growling stomach is no match for a mountain climb, and proper fueling remains paramount in achieving cycling success. It's a juggling act of fasting, feasting, and pedalling towards new personal bests.

Closing Act: The Comedy of Calories Continues

As we bid adieu to our comedic exploration of intermittent fasting and its merry band of weight loss, running, and cycling enthusiasts, one thing remains clear: the world of fasting is as diverse and individual as a stand-up comedy show. What works for one may not work for another, and the key lies in finding the fasting rhythm that harmonizes with your body, lifestyle, and goals.

So, dear readers, whether you choose to fast your way to a leaner physique, sprint through fasted runs, or pedal towards cycling glory on an empty stomach, remember that the comedy of calories is a personal journey of experimentation, adaptation, and above all, a dash of humour.

And as we raise our imaginary fasting cups to health, fitness, and the eternal pursuit of the perfect punchline, may your fasting journey be filled with laughter, success, and a sprinkle of dietary drollery. Happy fasting, folks, and may the calorie comedy continue!

The Hilarious World of Zwift: Unveiling the Comedy on Two Wheels and Two Feet

In the realm of virtual cycling and running, where sweat meets pixels, there lies a trove of comedic gold waiting to be explored. 

Zwift, the popular platform that has revolutionized indoor training for cyclists and runners alike, is not only a place for serious workouts and virtual races but also a breeding ground for unexpected, quirky, and downright funny moments. 

Let's dive into the whimsical world of Zwift and uncover the laughter hidden behind the handlebars and running shoes.

The Silly Side of Zwift: A Rollercoaster of Laughter

1. Running on the Same Side as the Riders?

One Zwifter hilariously pointed out a curious observation – in Zwift running, participants run on the same side of the road as the cyclists. This deviation from the real-world running practice of running against traffic for safety reasons led to a comical realization. Imagine the confusion of trying to dodge oncoming cyclists while focusing on your running pace – a recipe for chuckles and perhaps a few virtual collisions.

2. The Mid-Air Dilemma

In a Reddit post titled "A Funny Thing Happened on My Zwift Ride Today," users share their bizarre and amusing experiences on the platform. From bikes getting stuck mid-air to encountering unexpected wildlife like bears (yes, virtual ones), the anecdotes paint a picture of a world where the unexpected is just around the digital corner. These surreal moments add a touch of whimsy to the otherwise intense training sessions.

3. Zwift Mishaps and Mayhem

Whether getting stuck in a digital loop, experiencing gravity-defying stunts, or witnessing other avatars perform peculiar antics, Zwift is no stranger to glitches and goof-ups. These mishaps, though frustrating at times, often lead to laughter and camaraderie among Zwifters who bond over shared experiences of virtual chaos.

Lessons Learned Through Laughter: Insights from the Zwift Community

1. Embracing the Quirks

Despite its technical sophistication, Zwift remains a playground for unexpected surprises and oddities. Embracing these quirks can turn a mundane training session into a memorable adventure filled with laughter and camaraderie. After all, who doesn't enjoy a good laugh while clocking miles on a stationary bike or treadmill?

2. Community Bonding Through Humor

The shared laughter over funny Zwift moments fosters a sense of community among users. Whether swapping stories in online forums, sharing screenshots of peculiar in-game occurrences, or simply commiserating over virtual mishaps, humour becomes a unifying force that transcends geographical boundaries and workout intensities.

The Comedy Revolution: Zwift's Impact on Indoor Training Culture

Zwift's foray into virtual running and cycling has not only transformed how athletes train but also injected a dose of humour into the traditionally serious world of indoor workouts. By embracing the unexpected, celebrating the absurd, and finding joy in the peculiar, Zwifters are redefining what it means to sweat with a smile.

Conclusion: Pedaling and Punning Through the Virtual Landscape

In the ever-evolving landscape of virtual sports, Zwift stands out not only for its cutting-edge technology and immersive experiences but also for the unexpected comedy that lurks around every digital corner. From running on the wrong side of the road to encountering gravity-defying glitches, Zwift offers a unique blend of physical challenge and comedic relief that keeps users pedalling, running, and laughing.

So, the next time you clip into your virtual bike or lace up your digital running shoes on Zwift, remember to watch for the quirky, the absurd, and the downright hilarious moments that make the experience truly unforgettable. After all, in the world of Zwift, a good laugh is just a pedal stroke or stride away. 

Happy Zwifting, and may your workouts be filled with laughter and joy!

Rediscovering the Joy of Running: Tips to Reignite Your Passion After a Break

Running is not just a physical activity; it is a form of therapy, a way to connect with oneself, and a source of joy for many. 

However, there are times when the passion for running fades, and getting back on track after a hiatus can feel daunting. 

If you've been in this situation after a year of absence, like me, fret not! This article aims to provide you with practical tips on how to reignite your love for running and start afresh on your running journey.

 

Reconnect with Your Why:

Before lacing up your running shoes, take a moment to reflect on why you started running in the first place. Was it to stay fit, clear your mind, or challenge yourself? Reconnecting with your initial motivations can reignite the spark and remind you of the joy running once brought you.

 

Start Slow and Set Realistic Goals:

After a year-long break, it's essential to ease back into running gradually. Begin with shorter distances and slower paces to avoid burnout or injury. Setting realistic goals, such as completing a 5k race in a few months, can give you a sense of accomplishment and motivation.

 

Explore New Routes and Environments:

Running the same route repeatedly can lead to monotony and decreased enjoyment. Spice up your runs by exploring new trails, parks, or neighbourhoods. Changing your surroundings can make running more exciting and help you rediscover the joy of exploration.

 

Mix Up Your Routine:

If you've grown tired of traditional running, consider incorporating variety into your routine. Try interval training, hill repeats, or joining a local running group. Mixing up your workouts can challenge you both physically and mentally, making running more engaging.

 

Focus on Mindfulness:

Running is not just about physical exertion; it is also a mental practice. Practice mindfulness during your runs by focusing on your breathing, the rhythm of your steps, and the sights and sounds around you. Being present at the moment can enhance your running experience and bring back the joy you once felt.

 

Celebrate Small Wins:

As you progress on your running journey, celebrate each milestone, no matter how small. Whether completing a challenging run or improving your pace, acknowledge your achievements and reward yourself. Positive reinforcement can boost your motivation and keep you inspired.

 

Seek Support and Accountability:

Running solo can sometimes feel lonely, especially after a long break. Reach out to friends, family, or a running buddy to join you on your runs. A support system can provide encouragement and accountability and make running a social and enjoyable activity.

 

So, lace up those shoes, hit the pavement, and let the joy of running guide you towards a brighter, healthier tomorrow.

Iron deficiency

A problem affecting countless athletes, which remains undetected and untreated in many circumstances.

Low iron levels often manifest as fatigue, brain fog, and concentration problems.

While the symptoms might seem harmless, their impact on health and quality of life is far from ordinary. Doctors don’t typically screen for it, but research has shown that almost 60% of athletes have low levels of the vital minerals needed to make red blood cells.

The Symptoms of Iron Deficiency

The body needs iron for many functions, most importantly, for producing haemoglobin – a protein that transports oxygen in our blood. A deficiency of this critical nutrient can lead to an array of symptoms that are often overlooked.

The most common include fatigue, weakness, and brain fog, symptoms frequently brushed off as side effects of our fast-paced lifestyles.

Other signs to watch out for are a pale complexion, shortness of breath, irregular heartbeats, dry skin, and brittle nails.  

In young women, a heavy menstrual cycle is a common culprit behind low iron levels, which can lead to increased susceptibility to infections, impaired cognitive function, and even pregnancy complications.

Many of the symptoms athletes experience are related to the impact of iron deficiency on haemoglobin, a protein in the blood. Fewer blood cells are made when there’s not enough iron, which is why one may experience symptoms such as dizziness, headaches, shortness of breath or fatigue.

These symptoms may have a significant impact on young women as it can be a factor in poor academic performance and even poor athletic performance, which could lead to a negative perception of how they think about exercise. 

Keeping Healthy Iron Levels 

A balanced diet is essential for maintaining healthy iron levels. Iron-rich foods include red meat, fish, poultry, eggs, lentils, leafy green vegetables and iron-fortified grains.

Despite this, ensuring adequate iron intake through diet alone can be challenging, especially for vegetarians, vegans, and those with dietary restrictions.

Regular screenings for iron levels can help early detection and treatment of iron deficiency. 

When diet isn’t enough, iron supplements are a common and effective solution to combat iron deficiency. However, finding the right supplement that caters to your individual needs is vital.

Two of the main problems with common iron supplementation are that they can cause side effects (constipation and nausea) and need to be taken on an empty stomach to enable absorption.

 In conclusion, we need to shed light on the underdiagnosed issue of iron deficiency. By recognising the symptoms, keeping an eye on our iron levels, and choosing the right supplement, we can combat this silent epidemic. 

Remember, always consult your healthcare provider before changing your diet or supplement regimen. A healthcare professional can guide you towards an iron supplementation plan that best suits your individual needs.

Maximizing Work Performance through Running and Cycling

As professionals, we constantly seek ways to enhance our work performance and productivity. One often-overlooked yet highly effective method is incorporating physical activities like running and cycling into our daily routines. 

Research has shown that engaging in regular running and cycling not only boosts physical health but also has a profound impact on our mental well-being, ultimately leading to improved work performance. 

Here are some key benefits of these activities that can positively influence your professional life:

1. Enhanced Cognitive Function

Running and cycling are aerobic exercises that increase blood flow to the brain, improve cognitive function, enhance creativity, and improve problem-solving skills. By incorporating these activities into your routine, you can experience increased focus and mental clarity, leading to higher productivity at work.

2. Stress Reduction

The demands of a busy work schedule can often lead to high-stress levels and burnout. Activities like running and cycling help release endorphins, the body's natural stress-relievers, promoting a sense of well-being and reducing anxiety. By managing stress effectively, you can approach work tasks with a clear mind and a positive attitude.

3. Increased Energy Levels

Regular physical activity is known to boost energy levels and combat feelings of fatigue. By making running or cycling a part of your daily routine, you can experience a significant increase in stamina and endurance, allowing you to tackle work challenges with vigour and enthusiasm.

4. Better Time Management

Committing to a running or cycling schedule requires discipline and time management skills. By dedicating time to these activities, you cultivate a sense of structure and routine that can translate into improved time management at work. Setting aside time for exercise also provides a mental break from work-related stressors, allowing you to return to tasks with a fresh perspective.

5. Improved Work-Life Balance

Prioritizing physical activity not only benefits your professional life but also contributes to a healthier work-life balance. By engaging in activities that promote physical and mental well-being, you create space for relaxation and rejuvenation, preventing burnout and increasing overall job satisfaction.

Incorporating running and cycling into your daily routine is a simple yet powerful way to optimize your work performance and overall well-being. Whether it's a morning run before work or a cycling session to unwind after a long day, these activities can transform how you approach your professional responsibilities.

How do you integrate physical activity into your work routine? Share your experiences and insights in the comments below! Let's inspire each other to prioritize our health and productivity in the workplace. 

#WorkPerformance #Running #Cycling #Productivity #WellBeing

Stop feeling self-conscience about running

It’s expected to be nervous about what other runners or people driving by think when they pass you running. 

But try not to be concerned about what others think! 

As a runner, you deserve respect from other runners. Remember that all runners were new to the sport at some point, so they can all relate to the struggles that beginners face.

If you're worried about what non-runners think, try not to get too hung up on that. Just remind yourself of all the great benefits that you're getting from running, and they're missing out on. 

Be proud that you're doing something good for your physical and mental health.

You may also feel less self-conscious if you get a friend or family member to accompany you. An added bonus is that you can keep each other motivated to run.

Like anything else, the first time is usually the hardest. Once you've run in public a few times, you'll feel a lot more comfortable and be less concerned about others watching you.

TRAIN SMART, RUN SMART, RACE HAPPY

Skipping Breakfast To Lose Weight? No thanks!

Andrew Hamilton explains why new claims in the media that ‘skipping breakfast can help weight loss’ should be taken with a bucket load of salt…

It’s still February (just), so many fitness enthusiasts will be thinking about nutritional strategies to optimise performance for the coming season. A popular strategy is to reduce excess weight in the form of body fat, thereby boosting power-to-weight ratio, which enhances endurance performance, particularly in runners, and cyclists performing in hilly terrain.

Media facts or hype?

Turning on the radio or TV today, you might have seen stories about breakfast and weight loss. Basically, the media is awash with claims that skipping breakfast may be a good weight loss strategy. But is this really true? 

Well, what the journalists seem to have conveniently forgotten to mention about the research is that:

1. Quote: “All of the included trials were at high or unclear risk of bias, only provided for short-term follow-ups of the subjects and were mostly of low quality” – i.e. the findings and conclusions of this study are based on poor science and thus are inherently unreliable.

2. These so-called research findings fly in the faces of dozens and dozens of other studies showing that skipping breakfast is strongly associated with weight gain, obesity and lower muscle mass. Breakfast skipping is also strongly linked to type-2 diabetes.

Long-established truths

The old adage that you should breakfast like a king may be one of the best known of the lot, but it doesn’t stop many people from skipping it anyway. One of the most common reasons for missing breakfast is to help reduce calorie intake as part of a weight loss campaign. However, new American research demonstrates that this strategy appears to have exactly the opposite effect [Am Diet Assoc. Sep;105(9):1373-82, 2005].

The researchers from Michigan set out to establish whether there was an association between body mass index (BMI – a measure of fatness in relation to height) and the frequency of breakfast consumption. In particular, they wanted to see whether the consumption of cereal-based breakfasts offered any advantage. A carefully designed statistical analysis of food consumption patterns of over 4,000 adults was undertaken. 

The results were as follows:

• Women who ate breakfast regularly tended to have a higher daily calorie intake than those who didn’t;

• In both men and women, eating a cereal-based breakfast was associated with a lower daily fat intake and higher carbohydrate intake;

• There was an inverse association between breakfast cereal consumption and body mass index in women – ie a higher breakfast cereal consumption predicted a lower BMI.

Of course, an association is not the same as cause and effect. But this study does provide persuasive evidence that eating a cereal-based breakfast is suitable for weight loss programs and also provides another nail in the coffin for the advocates of the Atkins/low carbohydrate approach to weight loss!

In summary, then, while some specific fasted training rides and runs can aid endurance athletes to become better at burning fat, the bottom line is that if maintaining a healthy and stable weight while optimising performance is your goal, you should eat breakfast – NOT skip it!

Runners 🏃‍♀️ should try Cycling 🚲

Ah, the humble bike – the unsung hero in the saga of a runner's training regime. 

Who would've thought those two wheels could be your ticket to running greatness? 

Strap on your helmet and let's dive into why cycling isn't just for Tour de France contenders but for us pavement-pounders too.

First off, let's talk performance. You know, that elusive thing we're all chasing after. Cross-training with cycling isn't just about dodging potholes; it's about honing those running skills while having a blast outdoors. It's like hitting two birds with one pedal – you get fitter, tougher, and hey, maybe you'll even crack a smile while you're at it. 🙂

And let's not forget about building muscle. Sure, running builds those legs, but sooner or later, you hit a wall. Enter cycling, the ultimate leg day companion. It's like giving your muscles a VIP pass to the gain train. Plus, you get to pedal uphill, because apparently, we enjoy torturing ourselves for the sake of progress.

Now, recovery – every runner's best friend and worst enemy. After a grueling run, your legs are screaming for mercy. But fear not, for cycling rides in like a knight in shining Lycra, flushing out that lactic acid and getting those legs back in the game faster than you can say "ouch."

Oh, and let's not forget about the joy of aerobic training. Short sprints to get that heart pumping? Check. Leisurely rides to build endurance? Double check. Cycling's got all the cardio perks without wrecking your joints. It's like running, but with a cool breeze and less impact – sign me up!

Even when life throws you a curveball, like an injury, cycling's got your back. 

It's like the gentle hug you need when running feels like a distant dream. And hey, studies say it even speeds up recovery – so why not heal in style?

And for those of you eyeing those skinny jeans, cycling's your golden ticket to Fat Burn Town. Sure, running burns calories like a furnace, but cycling? It's like stoking that fire with precision, hitting that sweet spot where fat melts away like butter on a hot pan.

But beyond the physical benefits, cycling is a journey of self-discovery. It's about pushing boundaries, trying new things, and maybe even rediscovering that childlike joy of riding. So hop on that bike, embrace the wind in your hair, and let's pedal our way to a happier, healthier you.

And hey, why limit the fun to just your hometown? Take your newfound love for cycling on vacation and explore the world on two wheels. Who knows, you might just find yourself racing down a mountainside or cruising along a scenic coastal road – the possibilities are endless.

So whether you're a seasoned cyclist or just dusting off that old bike from the garage, let's make cycling a part of our journey – one pedal stroke at a time. ❤