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WEEK OF REST TO THE HAIR VALLADOLID

The first week of rest of the season I went to Valladolid (obviously because of the work). A really cold week (almost all day with freezing temperatures). There were two, Mikael with whom I've shared some outings TTO and now is in the process of preparing the half-marathon in Paris.

As you can imagine, with such a company, our first priority was to find a hotel with a gym. Well, finally, the "called" gymnasium was a room of 25 square meters next to the machine room elevators: Two bikes, a carpet to running (almost toy) and two making machines a bit of weight fairly basic (but finally had enough).
Mikael thing was clear, despite the cold, he left to run on the banks of Pisuerga (the river that runs through Valladolid). For my part, I had to adapt to the means of edge. At least there was no crowd, (the culture of sport does not form part of the habits of the real Spain ... ;-)
The real "sport" in this area are the path " tapas. Three weeks learning the fundamentals of nutrition thrown down in a few days ... Well, finally, the record has not been Wonderful Crook: That 300 grams on the scale.

In summary, two weight training sessions (Tuesday and Thursday), a session of shopping (to take advantage of sales) and four sessions of "tapas" with well-watered "Ribera del Duero" to flavor my new hair ... ;-)

And today, Sunday, at -4 ° C temperature appointment to Babou. Despite the cold, a lot of people at RDV: Two new reduced by Patrice (his excuse today to roll gently ;-), Patrick, Mark and Gabi with the new guy and hiker (sorry but I have not always retained its name).

Here are pictures of the hiker that I promised you.

Departure to Fontainebleau with the aim to return by the banks of the Seine and the Foret Senart. Today the wind was blowing from the NE also. But, surprise, the first pedal strokes Marc and I have posted a few yards and, despite a pace really cool person did not come join us. I still seek an explanation ...

From our side, we followed the plan set out two parallel running most of the time to chat a little.

And for once ... we had time to quietly take photos. Here, on a bridge over the Seine (a plug that I wanted to do for a while now).

one side with Marc ...

And the other without him ...

here after a break to pee Saintry sur Seine ...

We have continued to Forest Senart me with a craving principle, probably due to the excellent food this last week ... ;-)

And after crossing the forest, Draveil, and to cap off the exit puncture of Mark.

In summary, 104 km in 4:20 minutes to two and the incredible average of 24.3 km / h in the purest style "hair."

Good Road

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In recent articles in this blog, I talked a lot about hair and quite a few people among you begin to wonder how the bike could be beneficial hair ... ;-)

Well, let me clarify that when I speak of the famous hair, I am referring small blood vessels that surround our muscles and used to deliver oxygen and nutrients they need to operate

... Now we know that bats will not grow his hair cycling with you ;-) wonder how the fact of driving calmly (as I do this last time) may develop blood vessels and, moreover, how it can benefit your performance that ultimately is the goal.

Okay, so below, a short course in anatomy book excerpt from "Planning Pedaladas silent" written by Chema Arguedas (as a bicycle tour that took us specializing in these areas).

cells of the human body, including those leg muscles need oxygen to burn food and produce the energy necessary for pedaling. More effort is important, they need more oxygen and nutrients. These are supplied by the blood through blood vessels, therefore, we understand very quickly that more ships were in the muscle, more fuel it will burn more quickly and / or stronger can be run.

So how can they come?

When you drive slowly (between 50% and 75% of our frequency max heart) the heart begins to beat faster to increase blood flow to the legs and happens to meet this need for extra energy. As a result, blood typing and lack of space in the walls of the capillary network, which is itself elastic, elongated and branched gradually to more easily (and faster) all the muscle cells. Over time our muscle eventually be surrounded by blood vessels like ivy around some houses, so the heart has less need to increase the pulse for the food.

Now, what happens when it exceeds 75% of our frequency heart?

course, as you noted yourself, your legs still work but for that, not enough oxygen. It needs a more powerful fuel: lactate.

As you can imagine, lactate is very powerful but at the same time, very contaminant. Between 75% and 85% of your maximum (below the anaerobic threshold) blood happens to the legs can pick it up without problem, but once you cross that threshold, it begins to accumulate because there is not enough volume of blood for every scan and, if the intensity increases, there comes a time that the muscle is completely saturated ... you have the legs that burn (it tells you something ;-)

So, again, we understand very well the point of having a well developed network of blood vessels around the muscle, there will be more blood to sweep this shit to burn lactate and legs come much later, may be later than others ...

;-) And that's not all, lactate also has another very interesting property. Indeed, it has the ability to make highly permeable capillary walls. In this way, the red blood cells can cross them to reach more quickly cells that, at this moment, are in high demand. But ... if the blood through them, it means they do not push the walls and therefore do not develop hair

... (Pause for thought ... ;-)

Just in case you do not have any understood: If you drive over 75% of your max before they developed the ability to properly oxygenate your muscles, you will progress forever, because you will always arrive at saturation (burn leg) very quickly because of a tissue capillary underdeveloped.

The ancients had reason in the beginning of season should run cool, now you know why ... ;-) Good

Route

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FOREST SENART

pretty busy week: Two sessions home trainer (one for strength), an output short bike yesterday Saturday and two evenings in the gym to do some weight training. It is through these sessions that I'm pushing my knowledge of human anatomy. Indeed, the muscles most have no hidden secret to me, they speak screaming in pain because of soreness ... ;-)

Regarding the weight ... unfortunately :-( stable

I do not think I'm doing wrong things, but as I am currently developing muscle (which pesse more than fat) I do not lose weight. The proof, my bathroom scales shows a reduction in the percentage of fat 1% (about 700 grams) but I always feel a bit like a deflated Michelin Man ... ;-)

Finally, today Sunday we had a day almost perfect for cycling (for release in winter here in the North). Temperatures between 4 ° C and 12 ° C, not much wind and a sky of brilliant blue.

A lot of people to appointments, a dozen memory:

's return after a few Patrice months away and still in good shape. In addition, he seems not to have taken a single gram ...

Jean Claude, who this time did not stay in bed ...

But undoubtedly, the scorer today minds is the person behind Jean Claude fluorescent jacket with the driver in distress ;-). It was his first outing with us and it was equipped with a hiker period (shifting on the frame, fenders, and current output, the derailleur cable broke so he had to do more than half of the output with the small crown).

He, who only come out sporadically for six months, has withstood the pace of the group and, in addition, he spent a lot of relays. Well, listening to his breath, obviously it has not developed hair today ;-) but he'll have to watch very closely if they continue to come ...

;-) We went to Fontainebleau because we had south wind, me leading the group most of the time (with someone or alone) for behind my heart rate was too low. At the midpoint of Fontainebleau, the council of elders passed away and we went to, later returned by the banks of the Seine (here, many more people have returned in relays).
Together and good pace, but when Mark turned toward Senart Foret (as expected), we stayed at three: Marc, Jean Claude and me. It must be said that the others were a bit tired because the snow, almost managed to get out recently.

Conclusion: A little over four hours to travel 104 km bike to an average of 25.8 km / h. Good feelings despite having his legs a little sauce because of the muscle. I stayed in the group, even I 'm allowed to go head for quite some time except when I had mounted for release not exceed the limit of pulses that corresponds to this period. But anyway, I have only 57% of the output in the frequency range that I wanted, 10% above and below the rest ... Good

Route

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BACK TO ROUTINE / 1 OUTPUT BABOU 2011

And now we're back at home. We arrived on Monday after 10 hours of highway and begin ... Surprise! The house was at 7 degrees C (normal up there because I had left off gel). What was not everything was planned as the radiator of the show fails. You can imagine the atmosphere ... a bit cold!

That said, for once, the service APV (in this case, Leroy Merlin) has worked very well and in about three hours the problem was resolved, although why it took me to disassemble and take on place. But with all this delay, at 22:00 we were still at 13 ° C in the living room ...
The coverage below is my wife while watching TV ...

;-) For the rest a first week here in France, a little loaded:
- In job with building the first prototype of the new car.
- At the gym where I first started my weight training sessions. Although it is highly recommended, I'd never done, but this year I take my son goes there to go with him. The result ... I have aches until toenails. I wonder who was the bastard who invented all these machines of torture that made me discover the existence of muscles in the most unexpected places ... Because of pain, of course!
- And all this without forgetting my home trainer sessions. This week, three sessions totaling half past two bike.
- And that's not all because I'm writing an article for the English magazine Crankset and another for the blog. In the latter, I mean specific sessions (in home trainer) to develop the now world-famous hair and how to accelerate the mechanism of lipid (fat for friends ;-)

Finally, with the release of today ' Today, I started my second mesocycle drive. Now I can run between 70 -75% of my heart (the turn of 144 pulses) which allowed me to stay with the group, although it took after temporizing ribs.

But first things first: This morning at eight riders appointment. Was expected also J. Claude but I guess he was trapped by the rain. Indeed, it was still raining at 07:30, and myself, I almost stayed in bed, but finally I went to take a glance out the window at 07:45 and when I saw it was not raining I am prepared urgently. For the usual ...

GPS ... Marc

The "Council of Elders" ...

And Gabi ...

must add two new ones (although I think they had already come). The one next to Mark in the picture (sorry I do not know his name) and Nicolas, a young man who does not come out in photographs.

We left a leisurely pace towards the Ferte Alais where the ancients have left, then to Maisse. Not far away, Gabi and Nicolas took the shortest route to the house and Mark and I stayed alone.

Finally, we traveled 82 km with 350 m drop with an average more than acceptable when you consider my "restrictions" : 26 km / h. Personally, good feelings, even though I just noticed the increased pace compared to my week in Spain.

But my real problem this year will be the weight. Indeed, I have six more kilos over my ideal weight (which is too). Although I managed to take anything this Christmas.

The new book by Chema Arguedas (my Christmas present) I was able to identify some basic nutrition, but for now, I have not had time to estimate my daily intake of calories or prepare a diet in consonance. For cons, I have already wiped out some common errors.

I hope to devote myself next week. It's gonna be hard to calculate, weigh, store, etc.. My goal is to be able to quickly estimate the composition (carbohydrates, proteins and fats) and how much to eat when I get a job at the restaurant ... That it!

Good Road