Eating for Endurance



9 scientific ways to boost endurance

The secret to British cycling's success has been touted as head coach Dave Brailsford's "marginal gains" tactics. It's the process of conferring slight advantages on the rider that add up - anything from a different sweat-wicking jersey to a different pillow at night.

But Bradley Wiggins claims it's bogus. “At the end of the day," Wiggo said yesterday, "marginal gains and all these buzzwords – a lot of the time, I just think you have got to get the fundamentals right: go ride your bike, put the work in, and you’re either good or you’re not good."

Wise words. Is it time you ditched slight advantages for solid foundations? Probably. If new pillows aren't your bag, chew on our nine science-backed endurance tips instead.
 

Cold handshake

Keeping your palms cool while training ups your endurance, found research by theAmerican Heart Association.Simply holding a chilled bottle of water while you run helps your body regulate its temperature more efficiently, so you can go further, faster. Cool stuff, that.

(Related: the best way to cool down)

Clever bunch

Snacking on grapes pre-workout will help you train for longer. Research at the University of Alberta found that a compound in the fruit called resveratrol increases muscle-twitch activation, for a 21% endurance boost.

Train less...

...but make it count for more by breathing less oxygen. Yes, you heard us. Limiting your oxygen intake can increase your VO2 max (a benchmark for aerobic fitness) by 13% found research in the Journal of Sports Science and Medicine. Use a low oxygen mask (£50,trainingmask.com) to get the effect without having to scale the Pyrenees.

Run 10-20-30

Sprint for 10sec, coast for 20sec, then take it extra slow for 30sec. Repeat 25 times for a workout that will improve your 5K time in just two months, found research in theJournal of Applied Physiology.
 

Strength in numbers

Get on your bike and ask your mates to join you. Group cycling helps you train twice as long as you would do alone, found research in theAnnal of Behavioural Medicine.

Increase your VO2 max by 7%

Youwill have heard us praising yoga before,but not like this. In a study at the University of California Davis, eight weeks of practising the cobra and downward dog helped participants boost their lung capacity by 7%, as well upping their muscular endurance.

Present tense

For an instant speed boost when running, tense your glutes. It increases the power output from your whole body – so get your arse in gear.

Don't get up

Hit snooze.






Video: Top 3 food to build ENDURANCE & STAMINA | Info by Guru Mann

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Date: 14.12.2018, 18:25 / Views: 64493