Brain Food
If you want to be at your mental best, you’ll want to pay attention to what and when you eat. Some experts now recommend the following:

•Fish. Eating fish on a regular basis – perhaps as little as once a week – may reduce the risk of developing Alzheimer’s disease. Fish can also promote better short-term memory.
•Berries. Strawberries and blueberries, rich in antioxidants, are thought to protect the brain from aging-related cell damage.
•Water. Like all of the organs, the brain work best when the body is well-hydrated.

Spice up your life
“Healthy eating” used to be code for “bland.” In reality, it’s easy to cut back on salt and fat without putting your taste buds to sleep. The answer: Herbs and spices. And you don’t need to find exotic recipes or shop fancy ingredients. The spices you already have in your kitchen cabinet can transform lackluster meals into palate pleasers. Why bother? If you enjoy the healthy food you eat, you’ll be more likely to stick with good food habits.

•Add pizzazz to your plat with the following recipes:
•Toss steamed string beans or carrots with dried or fresh chives.
•Toss cooked peas with dried or fresh mint
•Sprinkle lemon pepper on flounder or other white fish (e.g., tilapia, cod, sea bass) before broiling.
•Roll a tuna filet in sesame seeds before pan-grilling.
•Create a refreshing Greek-style dip by mixing low-fat or nonfat yogurt with chopped fresh dill, chopped fresh mint, and minced garlic. Serve the dip with raw veggies or even grilled meats.

1. Base Fitness.
Base fitness refers to the underlying aerobic fitness of an athlete. Aerobic fitness is increasing through training at a heart rate zone of between 60-80%; this level of training is often associated with long steady training rides. At this level of training the heart is exercised, increasing its capacity to send blood around the body. Base fitness is important for endurance events, however it is also important to have a good base of aerobic fitness before undertaking more strenuous, interval training sessions.

2. Winter training
Winter is a good time to have a break for 2 to 3 weeks. You will lose some top end fitness, but in the long term it can beneficial, especially if you have had a hard season. After taking a break for a couple of weeks it is important to work on your building up your base fitness through steady training miles. This will get you ready for the racing season in spring.

3. Monitor performance with power meter
A power meter enables you to accurately measure how much effort you are putting in. It can be useful for gauging effort levels during training. A power meter is more accurate than a heart rate monitor in determining effort levels.

4. Have a clear focus
To enable the best progress in cycling fitness it is important to have clear goals and a training plan to match. This enables you get the most from each training sessions. When training the quality of training is more important than the quantity.

5. Train at an intensity greater than race pace
If preparing for a 10 mile time trial, training should involve more than just riding 10 mile time trials. Interval sessions which involve short time periods of efforts greater than in a race will increase your anaerobic threshold and increase top end speed.

6. Adapt to signals from body
When training it is important to listen to the body. If we ignore signals of the body then it can easily lead to over training which can do more harm than good. It is an important skill to be able to respond to signals from our own training. This will come over time, it is also helpful to keep a training diary where you can write down how you feel and signals such as average heart rates.

7.Enjoy your training
If we view training as an experience to be endured, if we feel training I sonly about suffering than we have the wrong attitude to training. If we enjoy training we will have a positive attitude and this will enable greater progress. Interval training will never be
“enjoyable” in one sense but we should try to maintain a positive attitude to our training.

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