Wednesday March 5th playlist

"Coming soon - wearable tech review: Jawbone versus Fitbit versus Withings. Warts and all."
jawbone:

 
Bookworms, bikers, or bi-coastal jet laggers… the way Americans spend their days tells us how restful they will find their nights. From the Northwest to the Deep South, the length of our beauty rest will vary with how much we commute, carouse around town or curl up to read. To add another blanket (and pillow) of complexity, where we sleep also tells us about  how much we sleep. Now that’s something that red and blue states can finally rest on.
ZoomInfo
jawbone:

 
Bookworms, bikers, or bi-coastal jet laggers… the way Americans spend their days tells us how restful they will find their nights. From the Northwest to the Deep South, the length of our beauty rest will vary with how much we commute, carouse around town or curl up to read. To add another blanket (and pillow) of complexity, where we sleep also tells us about  how much we sleep. Now that’s something that red and blue states can finally rest on.
ZoomInfo

jawbone:

image

Bookworms, bikers, or bi-coastal jet laggers… the way Americans spend their days tells us how restful they will find their nights. From the Northwest to the Deep South, the length of our beauty rest will vary with how much we commute, carouse around town or curl up to read. To add another blanket (and pillow) of complexity, where we sleep also tells us about  how much we sleep. Now that’s something that red and blue states can finally rest on.

Source: jawbone

Friday 6th December playlist

DEHYDRATION - NOT JUST LACK OF WATER.

When you Spin®, you sweat. But it’s not just water you lose. Vital salts are lost, too. The good news is that these salts, or ‘electrolytes’ are present in everyday foods.

Calcium - which isn’t just good for bones and teeth. It also helps regulate the permeability of cell walls, which has a knock-on effect on muscles, nerves, glands and blood vessels. Drink milk - the best source of calcium.

Potassium - deficiency leads to muscle spasms, weakness and cramps. Up to 90% of potassium is found in the fluids within cells. Potatoes, oddly enough are the answer. They contain twice as much as bananas, which is what people normally reach for.

Magnesium - the slow-burn endurance electrolyte. Regulates your blood sugar levels. Pulses like lentils are a great source.

Sodium - when levels drop, your body hangs on to water and sodium retention. Which gives you puffy hands and feet. You need to make sure you get plenty of sodium for physical activity but should keep it low in everyday life.

Chloride - this regulates your stomach acid levels and is present in table salt, so not likely to be lacking. Avocado and kelp are rich in chloride.

How much water should you drink in a Spinning® class?

Hydration is crucial to any kind of athletic performance and you need to keep topped up not just during and after but also before. It’s pointless using the Spinning® class to make up for a lack of water earlier on.

By the time you feel thirsty you are already dehydrated.

The following advice comes from Spinning®, which is an American brand, thus the use of ounces.

"For a Spinning® session, drink at least 40 oz. of fluid: 8 oz. within 30 minutes before class, 24 oz. during class (the average water bottle holds 16-24 oz.) and 8 oz. within 30 minutes after class. Look for energy drinks that are seven percent carbohydrate or less. They provide the same hydration benefits as plain water. Most sweetened fruit juices, sodas and commercial sports drinks have a higher sugar content, but this delays the gastric emptying process and makes them ineffective hydration sources."

Check your urine. It should be clear or straw coloured. Dark or cloudy urine can indicate you’re dehydrated. In the mens’ toilets at least (at Bourn Golf & Leisure) there is a chart published by Lucozade that helps you check the colour of your pee.

THE BRITA FILL & GO REVIEW.

After a day of swearing I think I am close to understanding how this product works. It’s a rigid, clinical looking alternative to the squeezy cycling bottles we generally use in Spinning® classes. It contains a Brita filter which, together with the rigidity, means you have to suck the water with some force. The appalling instructions don’t make it clear why there’s a straw on the inside. This is so you can suck water when the bottle is upright and you’re not able to tip it - they give the example of driving a car. The filters are supposed to last just a week and they cost roughly a pound each. Brita’s business is based on tying you in to buy charcoal filters so this is not surprising. I would tend to at least double this length of time. At £15 (or £11 at Morrisons at the moment) it’s quite an expensive bottle. And if you already use a Brita filter at home, you can just fill up any bottle. But, once you’ve overcome the instructions, I think you can rely on the water you’re cleaning up. http://www.brita.co.uk/brita/en-gb/cms/fill-and-go/fillandgo2012_0.grid

Playlist 20th November. Endurance Energy Zone Class.

Source: jawbone

This amazing new dairy protein drink is the first of its kind and was invented just down the road in Orwell by the lovely people at The Good Whey Company. Not only is it delicious, it’s a great fuel for Spinning®. I’ll be sharing more about the benefits of whey protein soon. It’s not just for men wearing incredibly small Speedos covered in baby oil.

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