Maryks

The best thing to do is train by means of step overloading: day 1 low intensity, day 2 medium intensity, day 3 regeneration (recovery). Then day 4 should be the same as day 2, day 5 as day 3, day 6 as the hardest session of the week. Day 7 should be a full rest day. The weeks should also follow the same pattern. Stretching also works after a hard workout.

L-Glutamine helps with protein metabolism and thus helps with the recovery process of the muscles (it prevents your muscles from being used as food when you do intense workouts), it boosts your immune system. I've used L-Glutamine in the powder form.

You just have to choose one of those. Don't think anyone can eat that much at a time!!!

Hi Darth Vader! I am a sport scientist and I can easily help you with training for stage races both in the gym and on the bike. If you want more info on my training programmes, contact me at maryke.verster87@gmail.com or call me 079 730 3831.

What I recommend to my clients (I do it myself as well) is the following 2-3 hours before a ride: • Sandwiches with low fat cheese/chicken/boiled egg/tuna/jam/peanut butter • Muffins/pancakes with honey/syrup/sugar and cinnamon • Fresh fruit and low-fat yoghurt • Fruit smoothie • Sports bar and sports drink • Low fibre breakfast cereal and low fat milk or yoghurt • Low fat rice pudding • Immediately before event: 250-500ml electrolyte sports drink • If you cannot eat before event: 50-60g carbohydrate per hour If you have any questions on dietary guidelines and supplements for training and races, contact me at maryke.verster87@gmail.com or call me 079 730 3831. Maryke Verster Sport Scientist

I agree with Mellow accept that everyone does not have that much time to train every day. This is why the intensity is higher for shorter time. The interval training pushes your body beyond its limits and thus, when race time comes your body will think it's on a vacation!! Intervals force your body to work through the muscle soreness and to perform optimally in tough conditions. If you have the time to train 3 hours a day, I'd say 65-75% is about the right intensity for base miles. But if you are like me, who can only train an hour and a half 3 times a week and 3 hours on Saturdays, then you have to make the best of the time you have. I also feel that it is not neccessary to train for hours and hours on end when you can effectively train for less than half the time. In my own training I do for example 8 or 10 reps of full out pace over distances shorter than 1 km with long rest periods (1-5 min). After this I'm usually very tired. This is when I do my medium intensity intervals (for example 3 x 5 km 85-90% with 30 sec rest between reps). This teaches my body to cope and perform even after it has been partially exhausted.

I found that Sportron's Reignite works like a bomb!! It's FoodState which means it's all natural and doesn't have anything that can damage your insides. It replenishes glycogen stores as well as electrolytes, vitamins and minerals lost during training. It contains Whey protein, maltodextrin (helps with carb metabolism), Glutamin (helps with protein build and immune system) as well as Peptopro. A smoothie with yoghurt, bananas, apples, meusli and honey also works wonderfully!

You should do at least 4 weeks of base and threshold interval training (about 2 hours 4 times a week at 75-85%). From there on you can slowly but surely begin with more intense intervals where you go all out. Contact me if you want info on training programmes: Maryke [sport Scientist Email: maryke.verster87@gmail.com]

Interval training is the best to better climb hills! Do different types of intervals on bridges as well, for example go flat out for about 200m going uphill on a bridge, rest for 90 seconds. Repeat 8 or 10 times. Rest about 3 minutes when you have done half the reps. Gym also has a huge benefit! [i am a sport scientist, contact me at maryke.verster87@gmail.com if you want any more advice on training.]