by thinkmarsh | Jun 7, 2018 | cycling, spinning
A few weeks ago, I was invited to a product launch by the Spanish brand, Bkool. They manufacture three different types of turbo trainers for indoor cycle training and provide an online platform where you can select virtual rides to follow. This year, they are focusing on folks who, for whatever reason, need to workout at home by adding an indoor cycling SMART bike to their product line. And it is awesome.
Let’s talk about their online simulator first. Here are some fun facts about Bkool and their platform.
- As they train, riders can view a virtual race course, a specific route, or velodrome track session.
- Some routes have a video if a member has submitted one to share.
- There are over 60,000 users on the platform.
- Bkool holds almost 40% of marketshare.
- More than 3.5 million real routes are available so far and it is growing every day
If you have a Bkool product, it can monitor your activities through your profile to look for improved performance over time.
Now, let’s discuss their new indoor cycling fitness bike. Pretty, isn’t it?
- The bike links through an app on your phone to automatically adjust resistance based on your functional threhold power (FTP) test and what the class requires.
- You can use your phone to the control ride and your laptop or tablet to better view the route.
- The bike weighs only 45 kg, meaning it is easy to move around your home.
- ANT+ and Bluetooth connections available
- Provides magnetic resistance for a smooth, quiet ride.
- Easy to assemble (or pay a bit more for home assembly)
- Affordable price point
So far, the platform offers over 100 pre-recorded fitness classes. During their time in London, Bkool were also looking for new instructors to record new fitness classes in English. I am excited to announce that I was one of the successful applicants! Next weekend, I am traveling to Bilao, Spain for a weekend of training and to visit the filming studio. In July, I will head back to record eight to ten classes, each 30-45 minutes long. I have about 30 classes ready to go but need to still upload them into the teleprompting software. Me and technology sometimes don’t get along, which is why I am relieved that we will cover this during our training. In addition, half of my music is with Apple and the other half is somewhere on my laptop. This fantastic opportunity is a good motivator to sit down and organize everything into one place.
I am also looking forward to discovering new music that will suit the different types of workouts. The right song can change a participant’s outlook on the class. When I went through my initial training nearly a decade ago (yikes!), the course leader warned against themed-rides. She explained that if a person hates 80s music, they will mentally check out from the first note. I can confirm this as my Monday night class hates my 80s mix. I can see it on their faces. Now, my rides have a variety genres to bring everyone together. That is what I love about indoor cycling- choosing motivational music that makes exercise fun rather than a chore. One of my personal mantras is ‘If it’s not fun, why do it?’ When coaching new clients, and here on my blog, I aim to share new fitness concepts to help people discover something they love and want to do over and over again. I am a firm believer that being active should be fun.
What songs makes you want to jump up and dance? Run faster? Go for a swim? Leave a comment below so I can check it out. I will let you know when my first class is available to view.
by Mollie Millington | Jun 4, 2018 | nutrition, running
Today, I am starting the third week of marathon training for Marathon du Medoc. This race is a bit low pressure as we will be sampling the wine of the region along the 26.2 mile route. But I want to work towards a marathon PB, so I need to committ to the process. I will be practicing drinking wine from Bordeaux at my local wine bar too, don’t worry!
One of the most popular things runners talk about is what to eat when running. As spring marathon season is out in full force, I thought I wouls share a few things that I have tried. Leave a comment below if you have any other suggestions.
When Powerbar first came out back in the day, I remember my dad getting them for windsurfing. They didn’t taste that great back then and were really hard to chew. The first time I tried Gatorade at school, I got an upset stomach during a football (soccer) game. Over the years, my race distances started to increase and I was a little weary about all the latest and greatest stuff I would need to try for a full marathon. Following a training plan, I usually have three to four months to figure out a fuelling strategy. It depends on what I anticipate the weather to be like during training and on the day of the race. I also take into account what drinks and food (if any) will be available on the course. My stomach is vey sensitive, so I am always looking for something easy to digest.
Energy Bits were the first thing I tried. I was completing my 2nd attempt at Whole30 and searching for a product that met the rules. These ‘bits’ are 100% spirulina algae and are vegan, paleo, caffeine-free, soy-free and gluten-free. Spirulina is the richest source of protein in the world at 64%, and rich in vitamins, minerals, and electrolytes too. You swallow 30 before or during physical activity, and away you go! I definitely notice my energy feels a bit off when I don’t take them before my longer runs. As they only contain the algae, my stomach doesn’t have any problem digesting them on short or long runs. I will take them before a fasted run to make sure I don’t bonk.
Over the last 3 years, I have stuck with nuun and Lucozade Sport Lite for electrolyte replacement. Nuun is so simple to transport because you just need water and a tablet. There are many different flavours and some even provide caffeine. Unforuntaltely, nuun isn’t easily available in the UK anymore which is a bummer. Gatorade doesn’t bother my stomach any more but also isn’t available in the UK as it is an American product. Luckily, we are able to get Lucozade from our home delivery grocery service. I dilute the Lucozade Lite drink because it is a bit syrupy for me.
For a gel, I was looking for something that wasn’t too sugary or heavy. My Protein had an amazing Blackcurrent gel that was mostly water so it was more like drinking juice rather than goo (note it is still sticky if it gets on your hands). It also was available with caffeine as an ingrediant, which has been shown to improve athletic performance (new post with more info coming soon!) and added electrolytes to keep you hydrated. My Protein stopped making my gel but have a similar Blackcurrent option that tastes a little different. I need to try it a few more times on runs over 60 minutes to see if I can cope.
Gummy snacks, such as Haribos vs Clif Shot Bloks. Who can say which is better? I compared the nutritional values and the difference was negliable. Cliff Shot Bloks do have caffeine which is an added bonus and they are much easier to chew as you are breathing hard and your nose is stuffed up. However, they are also many times the price and a bit harder to find than Haribos when prepping last minute for a race. Both provide a shot of energy (sugar!) to your body quick, which is what you are really after. Tailwind Nutrition is another easy way to get carbs quick. It is a powder you add to your water, providing you with electrolytes and energy. My friends use it for 100 mile races and don’t eat any solid food during those events. They just use Tailwind. I have used it too and haven’t had any tummy issues.
Real food is something I don’t have much room for in my bum bag or hydration pack. I prefer flapjacks, fig rolls, or nuts with raisins as these are all salty and available in most small shops (always carry cash for fueling emergencies). If bananas didn’t get schmooshed so easily, I would probably carry those too. A few of my friends either make their own baby food or use Ella’s Kitchen pouches, Try out a few different types of food on your long runs and see what your body tolerates.
Carbohydrate loading is probably the best part of marathon training. Using Benjamin Rapoport’s endurance formula, I calculated that I needed 550g of carbs each day in the lead up to race day. Unfortunately, the calculator is no longer available online, but you can read the paper it was based on here. In the end I aimed for 500g/day for 7 days instead of 5. I ate a lot of pizza, porridge, and potatoes. Although carb-loading sounds like it will be fun, 500g of filling food is really hard to do on a daily basis. I was also avoiding fibrous foods (like salad) to decrease my chances of runner’s tummy on race day which seemed weird because usually I go for a colourful plate at each meal.
How did I fuel during my first marathon?
• Carried 400ml water plus High 5 single tablets (husband used all the nuun!). Used 1/2 tablet and took 2 electrolyte cups at fuelling stations along the way.
• Took water at every station and refilled 1 of my bottles at every station from miles 10 on
• My Protein gels at miles 5,10,15, 20, 25
• 3 Shot Blocks at miles 7, 13, 18, 23
Amazingly, I never hit a wall. The only thing that failed me where my hips as they were filled with pain miles 20+. Eight marathons later, I now know how important strength training is, which is why I am working with Function360 to prepare my legs and hips for my next big race. You can get your bum in shape too with 15% off their services with code #F360MM15.
If you have any fueling tips, I would love to hear them. Leave a comment below.
by thinkmarsh | Jun 4, 2018 | nutrition, running
Today, I am starting the third week of marathon training for Marathon du Medoc. This race is a bit low pressure as we will be sampling the wine of the region along the 26.2 mile route. But I want to work towards a marathon PB, so I need to committ to the process. I will be practicing drinking wine from Bordeaux at my local wine bar too, don’t worry!
One of the most popular things runners talk about is what to eat when running. As spring marathon season is out in full force, I thought I wouls share a few things that I have tried. Leave a comment below if you have any other suggestions.
When Powerbar first came out back in the day, I remember my dad getting them for windsurfing. They didn’t taste that great back then and were really hard to chew. The first time I tried Gatorade at school, I got an upset stomach during a football (soccer) game. Over the years, my race distances started to increase and I was a little weary about all the latest and greatest stuff I would need to try for a full marathon. Following a training plan, I usually have three to four months to figure out a fuelling strategy. It depends on what I anticipate the weather to be like during training and on the day of the race. I also take into account what drinks and food (if any) will be available on the course. My stomach is vey sensitive, so I am always looking for something easy to digest.
Energy Bits were the first thing I tried. I was completing my 2nd attempt at Whole30 and searching for a product that met the rules. These ‘bits’ are 100% spirulina algae and are vegan, paleo, caffeine-free, soy-free and gluten-free. Spirulina is the richest source of protein in the world at 64%, and rich in vitamins, minerals, and electrolytes too. You swallow 30 before or during physical activity, and away you go! I definitely notice my energy feels a bit off when I don’t take them before my longer runs. As they only contain the algae, my stomach doesn’t have any problem digesting them on short or long runs. I will take them before a fasted run to make sure I don’t bonk.
Over the last 3 years, I have stuck with nuun and Lucozade Sport Lite for electrolyte replacement. Nuun is so simple to transport because you just need water and a tablet. There are many different flavours and some even provide caffeine. Unforuntaltely, nuun isn’t easily available in the UK anymore which is a bummer. Gatorade doesn’t bother my stomach any more but also isn’t available in the UK as it is an American product. Luckily, we are able to get Lucozade from our home delivery grocery service. I dilute the Lucozade Lite drink because it is a bit syrupy for me.
For a gel, I was looking for something that wasn’t too sugary or heavy. My Protein had an amazing Blackcurrent gel that was mostly water so it was more like drinking juice rather than goo (note it is still sticky if it gets on your hands). It also was available with caffeine as an ingrediant, which has been shown to improve athletic performance (new post with more info coming soon!) and added electrolytes to keep you hydrated. My Protein stopped making my gel but have a similar Blackcurrent option that tastes a little different. I need to try it a few more times on runs over 60 minutes to see if I can cope.
Gummy snacks, such as Haribos vs Clif Shot Bloks. Who can say which is better? I compared the nutritional values and the difference was negliable. Cliff Shot Bloks do have caffeine which is an added bonus and they are much easier to chew as you are breathing hard and your nose is stuffed up. However, they are also many times the price and a bit harder to find than Haribos when prepping last minute for a race. Both provide a shot of energy (sugar!) to your body quick, which is what you are really after. Tailwind Nutrition is another easy way to get carbs quick. It is a powder you add to your water, providing you with electrolytes and energy. My friends use it for 100 mile races and don’t eat any solid food during those events. They just use Tailwind. I have used it too and haven’t had any tummy issues.
Real food is something I don’t have much room for in my bum bag or hydration pack. I prefer flapjacks, fig rolls, or nuts with raisins as these are all salty and available in most small shops (always carry cash for fueling emergencies). If bananas didn’t get schmooshed so easily, I would probably carry those too. A few of my friends either make their own baby food or use Ella’s Kitchen pouches, Try out a few different types of food on your long runs and see what your body tolerates.
Carbohydrate loading is probably the best part of marathon training. Using Benjamin Rapoport’s endurance formula, I calculated that I needed 550g of carbs each day in the lead up to race day. Unfortunately, the calculator is no longer available online, but you can read the paper it was based on here. In the end I aimed for 500g/day for 7 days instead of 5. I ate a lot of pizza, porridge, and potatoes. Although carb-loading sounds like it will be fun, 500g of filling food is really hard to do on a daily basis. I was also avoiding fibrous foods (like salad) to decrease my chances of runner’s tummy on race day which seemed weird because usually I go for a colourful plate at each meal.
How did I fuel during my first marathon?
• Carried 400ml water plus High 5 single tablets (husband used all the nuun!). Used 1/2 tablet and took 2 electrolyte cups at fuelling stations along the way.
• Took water at every station and refilled 1 of my bottles at every station from miles 10 on
• My Protein gels at miles 5,10,15, 20, 25
• 3 Shot Blocks at miles 7, 13, 18, 23
Amazingly, I never hit a wall. The only thing that failed me where my hips as they were filled with pain miles 20+. Eight marathons later, I now know how important strength training is, which is why I am working with Function360 to prepare my legs and hips for my next big race. You can get your bum in shape too with 15% off their services with code #F360MM15.
If you have any fueling tips, I would love to hear them. Leave a comment below.
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