Outdoor Fitness Issue 17 Sampler

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RUN w CYCLE w SWIM w NUTRITION w ADVENTURE w TRAINING w CHALLENGE TEAM SKY’S TRAINING TIPS FOR EVERY RIDER ENDURANCE CLIFFS CAVES & BEACHES Britain’s coolest wild camping spots ›› MUSCLE-BUILDING FOODS ›› WALKING BOOTS & RUCKSACKS ›› RUN YOUR BEST EVER MARATHON ›› Vital last minute advice ‹‹ ROWING FOR NOVICES TRY RIVER SWIMMING AROUND THE WORLD BY... BIKE, KAYAK, BOAT AND ROLLERBLADES! ISSUE 17 MAY 2013 £3.99 Build your inner strength GO LONGER, HARDER & FASTER STEP CORE MUSCLE WORKOUT 24-HOUR MOUNTAIN BIKE MADNESS

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Outdoor Fitness Issue 17 Sampler

Transcript of Outdoor Fitness Issue 17 Sampler

Page 1: Outdoor Fitness Issue 17 Sampler

R U N w C Y C L e w S W I M w N U t R I t I o N w A d v e N t U R e w t R A I N I N g w C h A L L e N g e

TEAM SKY’S

TRAINING TIPS

for every rider

ENDURANCE

CliffsCaves &

BeaChesBritain’s coolest

wild camping spots

›› muscle-Building foods ›› walking Boots & rucksacks››

RUN yoUR bEst EvER mARAthoN ›› Vital last minute advice‹‹

RowiNg foR NoviCEs

tRy RivER swimmiNg

ARoUND thE woRlD by... Bike, kayak, Boatand rollerBlades!

ISSuE 17 MAY 2013 £3.99

Build your inner strength

go longer, harder & faster

step core muscle workout

24-hour Mountain bike Madness

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34 | outdoor fitness MAY 2013

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89 MAY 2013 outdoor fitness |

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TRAINget yourself fitter AND Do eVeN more outDoors

Meet Sylvain perrealSylvain is a cycling coach, a cross-country skier with 15 years’ experience and a sports masseur. More info: wfs.fr

No uphill struggle1 Body poSition

The best method is to sit with your hands on top of the bars, although this

does require core strength to prevent excessive head and shoulder movement. Pedalling efficiency in this position is better when your cadence (pedal strokes per minute) is above 70rpm. Standing helps you accelerate on steeper slopes; and helps to relax your lower back and leg muscles.

2 BreathingIt’s essential you breathe from the diaphragm as your riding position

means pulmonary (lungs) breathing is neither complete nor effective. Use Pilates as part of your training to help.

3 gear ratio and cadenceCadence is one of the keys to becoming a good climber, and it’s really

important to have the right gear combination. Be mindful that selecting too small a gear too early is likely to significantly raise your heart rate. Each rider has to find the optimal cadence, between 70-80rpm.

4 pacingClimbing needs to be progressive. Your pace should be slow and

cautious at the foot of a climb. If you feel good, accelerate nearer the summit.

Whether it’s your local hill or an Alpine pass, the theory behind efficient climbing is universal.

Sylvain Perreal of coaching firm WTS reveals how to climb better

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The laTesT kiT designed To boosT your performanceGEAR

While you’re not exactly propelled around your run (sorry, your legs will still have to do some work) the name Boost is appropriate for this new shoe. Light, responsive and surprisingly cushioned for a shoe whose sole appears to be made from polystyrene, this is the kind of footwear you want when the clock is your enemy. The Boost encourages you up on your toes and, thanks to adidas’s energy-returning midsole technology, you’re treated to a cushioned, speedy outing. The shoes are miCoach-compatible, so you can track your progress in them, which should in theory be fast, cushioned and rather satisfying! More info: adidas.co.uk

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