Yvonne Wins Challenge Kraichgau

Yvonne Wins Challenge Kraichgau

Yvonne van Vlerken had a great swim  and a strong bike to help propel her to victory. She was able to best defending champion Julia Gajer.

The organizers of Challenge Kraichgau kept a cool head and delayed the start because of a torrential rain. But then by 10 o ́clock the first wave start with the pros could be sent on the selective course.

Yvonne van Vlerken shocked the competition around Julia Gajer / GER and Melbourne Ironman winner Corinne Abraham / UK and exited the water with only 2:02 min gap to the leaders. Then the fun for Van Vlerken really began once she was on her ENVE equipped Simplon Mr.T and, to the shock of Gajer, already passed the defending champion just 15km into the bike-leg before she took the lead and really made some steam on the drying streets. While Gajer fought hard to limit the damage at 50km she had already lost two minutes to Yvonne van Vlerken.

Yvonne van Vlerken took 2:37 min. advantage over Julia Gajer on the run-course and completely controled the first two loops of the three, with a 1:32 min cushion on to the last 7 kilometers. Gajer took all attempts to catch the Dutch, while van Vlerken had calculated well and while it seemed exciting for spectators and fans, it would just not be enough for the title holder in the end.

Yvonne van Vlerken claimed her second victory after 2011 and on one of her favorite race-courses in 4:26:35 hours.

Yvonne van Vlerken after the race: “I am very happy with the win and it makes me very confident how my form for Roth is developing. It was especially good to see today that I could control the race from start to finish and did not have to respond. With hard work I have mostly eliminated my weakest part, the swimming, I hope this will play out remarkably well at Challenge Roth in 5 weeks.”

Racereports:

http://www.slowtwitch.com/News/Stein_Van_Vlerken_take_Kraichgau_3675.html http://triathlon.competitor.com/2013/06/news/boris-stein-van-vlerken-win-challenge-kraichgau_77370

Training on an Empty Stomach

Written by Calvin Sun –                                                                                                                                                                                                                                                                                                                                                                                                 www.WODTALK.com  http://www.wodtalk.com/featured-post/training-on-an-empty-stomach.html

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.

A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for coronary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.

In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.

Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis, which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.

If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner.

References:

Hamid R Farshchi, Moira A Taylor and Ian A Macdonald. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005.
Cribb, Paul J., Hayes, Alan. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. 2006.
Hackney KJ, Bruenger AJ, Lemmer JT. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010.
Baty, J.J., H. Hwang, Z. Ding, J.R. Bernard, B.Wang, B. Kwon, and J.L. Ivy. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J. Strength Cond. Res. 2007.

Fuel & Rebuild
Lactate to Fuel your muscles
Protein to Rebuild and protect against muscle breakdown

Taking Extreme XECUTE 70-90 minutes before exercise allows the lactic blood concentration to rise. This allows muscles to utilize lactate as an energy fuel earlier and helps raise the lactic threshold. By using lactate as a fuel energy source, the blood plasma becomes more alkalizing and helps the body lower its acid pH, thereby raising the lactic acid threshold, which translates into less muscle burn and less muscle soreness.

• 20G of Protein; Providing Superior Bioavailability • 1500mg Lactate
• Lowers Exercise Induced Body Acid (H+)
• Greater Muscle Recovery and Repair
• Provides Continuing Energy Source
• Decrease Muscle Burn
• With Added Vitamins B6, B12, Vitamin D and Electrolytes • Great Taste!

Set New Personal Records!

Peter Moosbrugger has been running the same trail for the past 25 years. After taking Extreme Endurance he has set new personal course records. Go set your own personal records. Get your hands on Extreme Endurance today.

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Camille Leblanc-Bazinet secured her spot to her fourth CrossFit Games. She won the Canada East Region and broke two world records along the way. We can’t wait to watch her compete at the games!