Eating to win: Training, Race, and Recovery Nutrition with Team Sky’s Dr. Morton and…

first_imgThis theory was tested through a research paper of which Dr. Morton was a part of through Liverpool John Moores University, among other research centers. Stating that the entire research project cost $50,000 to complete, Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes put textbook sports nutrition up against low carb/high protein diets for training adaptation purposes. What they found was a correlation between low carb training and how quickly the benefits of training were realized. The athletes on the low carb programs could activate aerobic enzymes more quickly and improved oxygen delivery and increased fat use. Protein is also equally important immediately following a workout. Consuming something like SIS Rego Rapid Recovery immediately after exercise provides fuel for muscle glycogen re-synthesis, muscle repair, and of course rehydration. Dr. Morton says the window should be about 30 minutes after exercise, but the levels of muscle glycogen drop dramatically if you feed more than two hours after a ride. Ideally, you should consume 1.2g/kg of protein to body weight post exercise which is usually 30-40g. It’s also apparently important to include fructose in recovery drinks (like a fruit smoothie) as fructose plays a direct role in replenishing your liver glycogen stores. As to replacing fluids, Dr. Morton suggests replacing body mass loss in liters of fluid by 150% to get rehydrated. 62 miles, 7,000 feet of climbing, and some incredible views awaited us as we rode around Santa Barbara, and up the infamous Gibraltar.If this seems like a huge amount of science to digest, don’t worry, you’re not alone. Essentially, we were given a crash course in Team Sky’s nutrition program, and taken out for a challenging ride up Gibraltar road in Santa Barbara, CA. During the trip we were treated to a similar nutritional program as Team Sky would see during training, and at least the short term results were easy to see.Admittedly, this would be hard to replicate for the average rider (unless you have a meal truck and personal chef/nutritionist waiting for you at the finish of every ride). Much of this science was done specifically to help keep racers at their peak performance over the course of a grueling grand tour. But just because you’re not on Team Sky doesn’t mean you can’t benefit from much of this research. When asked what the average cyclist could do to improve their performance and nutrition, Dr. Morton said to simply reduce carbs during training. Too many carbs mean riders are carrying around too many kilos on their body, and he pointed out that losing weight is an easier way to go faster than upgrading your wheels. However, there does seem to be a magic window for training adaptation. Training with glycogen levels too low will result in you physically not being able to train properly, but too high and the desired pathways won’t be switched on. Training too low will also result in your body ‘forgetting’ how to process carbs as fuel on race day. For ideal training, the team settled on 200-400 mmol/kg. An important note of the testing, was that with the low carb training, protein was also very important. Without protein added to their diets, athletes in the study lost muscle mass, so in order to retain benefits of training and keep muscle mass, Dr. Morton recommends keeping protein to roughly 0.3g/kg of body mass. Protein should be kept under 2g/kg to keep lean muscle, and high fat diets should be shunned to prevent the body from losing its ability to run on carbs during a race. This all funnels into the title of the study, ‘Fuel for the work required.’ According to Dr. Morton, you should be eating differently for race day than you should be for training day due to a number of factors.On the bike during race day situations, fueling changes back to the typical school of thought where carbohydrate is king. Estimating that riders should be using 60-90g/hr, that would mean one of the SIS Isotonic energy gels every 20 minutes. Interestingly, he recommends a caffeine energy gel 30 minute before a tough climb. Consuming carbs during exercise tested to dramatically increase endurance performance for a number of reasons compared to a placebo. But Dr. Morton points out that it’s important to consume plenty of fluids (about 500ml per hour, or to thirst), and protein as well. During our rides in Santa Barbara with Team Sky member Ian Boswell and SIS nutrition, we started off with a protein drink in our bottle for the first part of the ride. While this was a bit odd, Dr. Morton said it provides your muscles protein to keep from breaking down since this was a training ride and not a race. Protein is also acceptable right before bed which can help prevent your body from breaking down muscle while you sleep.center_img Ian Boswell fueling up at the top of the climb.Are you eating for your best performance? That seems like a fairly simple question, but based on the latest science, the answer might surprise you. As cyclists, for years we’ve been told that carbs are king. Want to perform your best for your race tomorrow? Eat pasta the night before the race. But as it turns out, the balance between carbs, fat, and protein might be a bit different than you’ve been  taught. Not only the balance, but the timing for each group to obtain your peak performance.All of this was the subject of a recent even put on by Science in Sport. As the chief nutrition sponsor of Team Sky, SIS plays a critical role in the performance of their star athletes like Chris Froome, but there’s a lot more to the story than gels and protein powder. Real food is just as important as prepackaged performance nutrition, but it’s also not as simple as eating healthy and bumping up the carbs for race day.To ensure that their team performs at their peak, Team Sky brought in renowned sports nutrition expert, Dr. James Morton. A researcher at Liverpool John Moores University, Dr. Morton also lends his services to other sports including boxing, Premier League football teams, and MMA. While each of those sports have unique nutritional needs for athletes to perform their best, Dr. Morton says nutrition presents a uniquely important role in cycling, and in a way that is still evolving…Dr. James Morton. Photos c. Jordan Clark Haggard/SIS/Team SkyIn order to better understand your nutritional needs, Dr. Morton starts with how your body actually gains its fuel and from what sources. When you’re riding, you have essentially three sources of energy (glycogen) – your liver (100g), your skeletal muscle (400g), and adipose tissue, or fat which has a much higher level of energy at 5-10kg depending on your weight. While you have some control over the energy sources, a lot of it depends on exercise intensity and duration, nutrient availability, and how fit you are. Dr. Morton used Froome as an example and given his incredible VO2 max and threshold power, putting out a 250w effort for Froome is equivalent to going for a walk. For someone like me, that would be a completely different story.Essentially, Dr. Morton points out that fat can provide fuel for moderate intensity rides, but carbs are still the best for high intensity efforts. The key seems to be to train your body to run on both fuel sources so that you can draw from your fat stores for energy, but keep the ability to burn carbs efficiently at the high end of your performance. This where Dr. Morton got into performance vs. training adaptation nutrition, and is one of the areas he feels many riders get it wrong. By consuming 8-10g per kg of body weight of carbs the night before a ride or race, you’re topping up your liver and muscle glycogen stores, but you’re doing nothing for training adaptation. Instead, he proposes that you switch to a low carb training program because it switches on the molecular pathways to muscle burning more quickly. Some of Lottie’s masterpieces. Check out the recipe for those overnight oats, here.It’s probably important to also point out that Team Sky places an equal level of importance on real food as they do nutrition products. While most of us won’t have a professional chef on standby, we got a little taste of pro performance grub whipped up by Lottie Bildirici and Mary Miller. By balancing solid nutrition with carbohydrate periodization (or eating for the work required), along with a high protein diet, Dr. Morton feels many of us can achieve a higher level of performance without needing our own nutritionist. After all, there seems to be a lot to gain from modifying your nutrition alone, and you don’t have to be a pro cyclist to see the benefit in that.teamsky.comscienceinsport.comlast_img read more

Documentary on late Prairie Village surgeon gets showing Thursday; raising money for film on final lecture

first_imgDr. Piehler during one of the interviews at his home.The documentary film about Dr. Jeffrey Piehler, the late Prairie Village thoracic surgeon who built his own coffin will get its first open public screening Thursday evening.The film, “Patient: – A Surgeon’s Journey” will be shown at the Tivoli at 7:30 p.m. with a portion of the proceeds going to KU Endowment’s Jeffrey Piehler Fund. Executive Producer Tom Rooker of Fairway says funds raised at the premier will go toward editing a new documentary called “The Final Lecture.” Dr, Piehler’s last lecture to a classroom full of KU medical students was shot at the KU Med Center.Rooker and director Aimee Larrabee, of Prairie Village, hope to make the film from the lecture part of a bigger effort to create more documentaries about compassionate care. The new documentary would be an extension of what is seen in “Patient” and would be directed at students as well as a wider audience. Piehler knew the lecture that was filmed would be his last time to talk with the students.Piehler died in November 2014. He had been diagnosed with cancer in 2002. His essay in the New York Times about building his own coffin was a genesis for end-of-life discussions nationally. Among those he affected were his physicians and other caregivers at the University of Kansas Medical Center.The documentary group, Rooker says, is collaborating with the Kansas City based Center for Practical Bioethics to develop lesson curriculum based on Dr. Piehler’s lectures and interviews. Inland Sea, Larrabee’s company is in touch with national teaching hospitals to develop more documentary works that expand on the topics of compassionate care. Larrabee was able to film 11 interviews with Piehler in 2014 before his death.last_img read more

Gophers fall to Michigan, remain on the bubble

first_img“He did that,” Pitino said. “He made some noise there.”Mathieu, meanwhile, flirted with a triple-double throughout the game. He finished with nine points, five assists, three steals and a team-high seven rebounds.“DeAndre was much better in the second half,” Pitino said. “It wasn’t that he was bad in the first half, he wasn’t bad, but he wasn’t great.“We need him to be great. In the second half, he was really good.”Mathieu, however, failed to reach the 10-point plateau that appears so critical for his team. The Gophers fell to 0-7 in conference when he doesn’t hit double-digits in the scoring column.After the Gophers clipped the margin to two points, they turned the ball over two times in less than a minute, allowing Michigan’s lead to balloon to 10.“We fought back,” Pitino said. “I love their heart. We’ve just got to be smarter at the end of the game.”Wolverines sophomore guard Nik Stauskas carried his team all game. Stauskas, a Big Ten Player of the Year candidate, finished with a game-high 21 points.“Stauskas is as good as anyone in our league,” Pitino said. “He’s a big time, big time player. He really hurt us.”The Gophers now likely need a win at home over Penn State on Sunday and at least one win in the Big Ten Tournament to sneak into the NCAAs.“I think that we can play better basketball,” Pitino said. “I really do.”They’ll need to. Gophers fall to Michigan, remain on the bubbleMinnesota shot a shade less than 46 percent from the floor in the loss. Jace FrederickMarch 1, 2014Jump to CommentsShare on FacebookShare on TwitterShare via EmailPrintA win in Ann Arbor, Mich., on Saturday and the Gophers might have been locked into the NCAA Tournament. A loss and they’d remained firmly on the bubble.It’s safe to assume Gophers fans are still sweating after Minnesota fell 66-56 to No. 16 Michigan on Saturday night.The Gophers couldn’t get enough production going on the offensive end against the Wolverines.Minnesota, which shot better than 61 percent from the field in their win over No. 20 Iowa on Tuesday, hit on a shade less than 46 percent of their shots on Saturday. It hit a meager 5-for-18 from beyond the arc.“I thought we were getting good looks,” head coach Richard Pitino told reporters after the game. “I thought we were running pretty good offense — shots weren’t falling for whatever reason.”And Minnesota didn’t help itself with turnovers.The Gophers turned the ball over seven times in the first half and dug themselves into a 31-20 halftime deficit.While turnovers have plagued Minnesota throughout the Big Ten season, the game Saturday marked the 15th time in 17 conference contests the team has amassed double-digit giveaways.“We’ve got to look ourselves in the mirror,” Pitino said. “That’s always been our Achilles’ heel is turnovers.”Still, Minnesota fought back to make it a game.The Gophers utilized big second halves from senior guard Austin Hollins and junior guard DeAndre Mathieu to trim the deficit to 54-52 with four minutes to play.Hollins, who scored a career-high 27 points against Iowa, backed up that performance with 16 more on Saturday.Pitino told Hollins the Gophers needed him to step up offensively.last_img read more

DCT Industrial Trust acquires Tempe portfolio

first_imgCassidy Turley announced that DCT Industrial Trust has acquired a three property warehouse portfolio from a Chicago-based global investment manager for $26.44 million. Located in Tempe, the 355,371 SF portfolio includes: Roosevelt Center, 2405 and 2415 S. Roosevelt Street; Parkland Center, 7245 and 7307 S. Harl Ave.; and Wilson Center, 2636 South Wilson Street for $26.44 million ($74.42 per square foot). Senior Managing Directors Bob Buckley, Tracy Cartledge and Steve Lindley with Cassidy Turley’s Capital Markets Group brokered the transaction on behalf of the buyer and the seller.“The portfolio represented an opportunity to acquire traditional warehouse product in the well-established Tempe market from a long-term owner and stable occupancy” said Mr. Buckley.Roosevelt and Wilson Centers consist of three high-quality warehouse/manufacturing buildings totaling 292,605 square feet in one of Tempe’s best locations, the Broadway Industrial Park. Parkland Center consists of two multi-tenant industrial buildings totaling 62,766 square feet in the highly desired south Tempe submarket. The warehouse portfolio was 98%% leased at the time of sale. DCT Industrial Trust plans to hold and continue to lease up the property.last_img read more

Psychologists link spatial perception to claustrophobic fear

first_imgDaily News & Analysis:People who project their personal space too far beyond their bodies, or the norm of arm’s reach, are more likely to experience claustrophobic fear, according to psychologists.“We’ve found that people who are higher in claustrophobic fear have an exaggerated sense of the near space surrounding them,” said Emory psychologist Stella Lourenco, who led the research.“At this point, we don’t know whether it’s the distortion in spatial perception that leads to the fear, or vice versa. Both possibilities are likely,” she said.Read the whole story: Daily News & Analysis More of our Members in the Media >last_img

DRC says its Ebola outbreak not linked to West Africa’s

first_imgEbola has struck an area in the northern part of the Democratic Republic of Congo (DRC), with at least two confirmed fatal cases, but authorities say it is not the same strain as in West Africa, according to media reports and the World Health Organization (WHO).DRC Health Minister Felix Kabange Numbi announced on state television yesterday that 2 of 8 samples from patients in Djera, in the Boende region of Equateur province, tested positive for Ebola, according to an Associated Press (AP) report yesterday. The story described the cases as fatal.Kabange said officials believe Ebola has killed 13 people in the region, including five health workers, according to the story. He said 11 people were sick and in isolation and that 80 contacts were being traced.”This epidemic has nothing to do with the one in West Africa,” Kabange said.Further test results expectedThe DRC’s national laboratory reported that the Ebola strain is different from the one causing the epidemic in West Africa, the WHO said on Twitter yesterday. The agency said the government is “organizing” further tests to better characterize the strain.More test results were expected today, WHO spokesman Gregory Hartl said yesterday on Twitter. He said there “could be 2 different strains here, meaning two different events/outbreaks.”The WHO said earlier that an outbreak of hemorrhagic gastroenteritis was the cause of 70 deaths in the Boende region in recent weeks. In Twitter comments last week, Hartl said those deaths were not from Ebola, but yesterday he tweeted that he had been given “premature information from the field.” He said samples had tested positive in the DRC lab and the tests would be checked by another lab.DRC’s seventh Ebola outbreakDjera is a collection of villages more than 1,200 kilometers (745 miles) from the DRC capital, Kinshasa, and more than 600 kilometers from the provincial capital, Mbandaka, the AP reported.Confirmation of Ebola prompted the DRC to deploy a response team to the affected area immediately, working with the WHO and other partners, the WHO said yesterday.The DRC has had six previous Ebola outbreaks since the disease was discovered there in 1976, according to WHO data.See also: Aug 24 AP storyWHO on TwitterGregory Hartl on TwitterWHO fact sheet on Ebola virus diseaselast_img read more

Moore Stephens Says Greek Tax Changes Will Affect Shipping Companies

first_imgInternational accountant and shipping adviser Moore Stephens said that changes recently approved by the Greek parliament to the country’s tax laws will impact companies engaged in the shipping industry.There is a new requirement for Greek shipowners to pay tonnage tax on ships operating under flags other than the Greek flag which are managed by companies based in Greece, or offshore companies which have a branch in Greece, operating under Law 89 of the Greek constitution.Michael Kotsapas, a partner with the Moore Stephens shipping team, says, “This new requirement to pay tonnage tax, effective from 1 January, 2013, mirrors that which is already in existence for the Greek-flag merchant fleet. A large part of the Greek fleet currently sails under foreign flags, and therefore is impacted by the new tonnage tax regulations. Management companies are jointly liable with shipowning companies to pay the tax. Any foreign tonnage tax paid can be set off. Shipowning companies operating vessels under a foreign flag are exempt from any other taxes on profits derived from the operation of the vessels outside Greece, similar to exemptions available for operating Greek-flagged vessels.”A new range of levies has also been introduced for companies providing services to the shipping sector in Greece. These changes affect shipbrokers, insurance brokers, agents, average adjusters, charterers and others, irrespective of whether they provide services to ships under Greek or foreign flag, but exclude ships trading on purely domestic routes and some passenger ships. Shipowners and ship management companies are exempt.The new service-related charges will be imposed on remittances of foreign currency, based on the following scales: 5 per cent on remittances up to $200,000; 4 per cent on remittances between $200,001 and $400,000; and 3 per cent on remittances over $400,000. The charges are annual and will be made for a four-year period, beginning retrospectively from 2012. In addition, service company profit distributions, either as dividends or as bonuses to directors and staff, are now taxed at a flat rate of ten per cent.Michael Kotsapas says, “Shipping remains a key industry for Greece, and an important source of foreign currency. In recognition of the need to maintain the attractiveness of Greece as a base for companies engaged in the shipping industry, these service-related charges have very recently been reduced to 50 per cent of the figures included in the original legislation.”Moore Stephens, May 29, 2013; Image: iStocklast_img read more

CG Opens Fourth Office in UK

first_imgAvantha Group Company CG, one of the world’s leading engineering companies, has opened its fourth office in the UK, at Stafford, complementing its existing offices in Hazel Grove-Stockport, Jarrow-Tyne and Wear and Inchinnan-Renfrewshire.The new office will support CG’s growing client base in the UK, which includes power utilities, renewables, rail and industry customers such as E.ON, SPEN, UKPN, DP World, National Grid and the UK distribution network operators.This new office will conduct sales support, project management, design, and engineering, The Company has a vast range of products in its manufacturing portfolio and this office will deploy those products through systems engineered and project managed solutions. Immediate opportunities exist for CG, in the existing power industry. Specific areas of expertise are in Transmission and Distribution Power Products, Automation, Oil & Gas, and Industry Motors & Drives Solutions. CG also has a very strong industrial portfolio which could benefit UK companies.Stafford is home to the computer science and IT campus of Staffordshire University. CG will tap both, the young and the skilled and experienced workforce in this area. The new office will lead to the creation of jobs in the area and in the longer term will provide training and development possibilities, as well as apprenticeship opportunities for young engineers. CG has been present in the UK since 1999, and will build on the company’s existing sales office in the town.Avantha Group Company CG’s Regional VP, EMEA, Mark Wetton said: “We have chosen Stafford for our new UK office because it has a long-established and successful engineering tradition in High Voltage Power, Transmission and Distribution Grid Systems. This aligns very well with our growth plans for the UK. The UK is a significant opportunity for CG, considering the large investments announced in the National Grid transmission and distribution infrastructure, power generation from renewable sources, and the country’s rail network. I believe that the Stafford office will help us better meet the needs of our UK customers, while enabling us to accelerate our growth plans here.” [mappress]Press release, December 17, 2013; Image: CGlast_img read more

If the cap fits …

first_imgGet your free guest access  SIGN UP TODAY To continue enjoying Building.co.uk, sign up for free guest accessExisting subscriber? LOGIN Stay at the forefront of thought leadership with news and analysis from award-winning journalists. Enjoy company features, CEO interviews, architectural reviews, technical project know-how and the latest innovations.Limited access to building.co.ukBreaking industry news as it happensBreaking, daily and weekly e-newsletters Subscribe now for unlimited access Subscribe to Building today and you will benefit from:Unlimited access to all stories including expert analysis and comment from industry leadersOur league tables, cost models and economics dataOur online archive of over 10,000 articlesBuilding magazine digital editionsBuilding magazine print editionsPrinted/digital supplementsSubscribe now for unlimited access.View our subscription options and join our communitylast_img read more

Picture-perfect in-house advice

first_imgIn-house counsel were last week urged to show the value they add ‘in pictures’ not ‘words’, to be better understood by the rest of their business.This was among the tips Richard Tapp, director of legal services at construction and support services giant Carillion, shared with 110 lawyers who attended the launch event of the Law Society’s in-house division.Tapp said lawyers must consider, ‘if your business works in pictures and you work in numbers, then it’s time to realign’. Carillion’s projects include the Yas Viceroy hotel in Abu Dhabi (pictured).Formally launching the division, Law Society chief executive Desmond Hudson noted that in-house lawyers now account for a third of the Law Society’s membership, and he expects in-house numbers to continue to grow.See the website.last_img read more