Adarq.org

Abstract
Purpose
Dietary supplements inducing alkalosis have been shown to be ergogenic during intense endurance exercise in temperate environments, but there is lack of data regarding the efficacy of these substances in the heat. This study aimed to investigate the effect of sodium citrate (CIT) ingestion on 5,000-m running performance in a warm environment.
Methods
Sixteen non-heat-acclimated endurance-trained males (age 25.8 ± 4.4 years, VO2peak 56.9 ± 4.7 mL kg min) completed two 5,000-m self-paced treadmill runs with preceding CIT or placebo (wheat flour; PLC) ingestion in a double-blind, randomized, crossover manner in a climatic chamber (air temperature 32 °C, relative humidity 50 %).
Results
CIT ingestion (500 mg kg−1 body mass) compared to PLC induced increases in water retention, body mass and plasma volume (P < 0.05). Pre- and post-exercise blood HCO3 − concentration, base excess and pH were higher (P < 0.001) in CIT compared to PLC trial. Rectal temperature, body heat storage, heat storage rate, heart rate and 5,000-m running time (18.92 ± 2.05 min in CIT, 19.11 ± 2.38 min in PLC; 66 % likelihood of benefit, d = –0.09) were similar (P > 0.05) in the two trials. Post-exercise blood lactate concentration was higher (P < 0.001) in CIT (11.05 ± 3.22 mmol L−1) compared to PLC trial (8.22 ± 2.64 mmol L−1). Ratings of perceived exertion, fatigue and thermal sensation did not differ in the two trials (P > 0.05).
Conclusion
Acute CIT ingestion induces alkalosis, water retention, plasma volume expansion and an increase in post-exercise blood lactate concentration, but does not improve 5,000-m running performance in a warm environment in non-heat-acclimated endurance-trained males.

Abstract
Background: The purpose was to investigate the effects of one dose of NaHCO3 per day for five consecutive days
on cycling time-to-exhaustion (Tlim) at ‘Critical Power’ (CP) and acid–base parameters in endurance athletes.
Methods: Eight trained male cyclists and triathletes completed two exercise periods in a randomized, placebo-controlled,
double-blind interventional crossover investigation. Before each period, CP was determined. Afterwards, participants
completed five constant-load cycling trials at CP until volitional exhaustion on five consecutive days, either after a dose
of NaHCO3 (0.3 g·kg−1 body mass) or placebo (0.045 g·kg−1 body mass NaCl).
Results: Average Tlim increased by 23.5% with NaHCO3 supplementation as compared to placebo (826.5 ± 180.1 vs.
669.0 ± 167.2 s; P = 0.001). However, there was no time effect for Tlim (P = 0.375). [HCO3
−
] showed a main effect for
condition (NaHCO3: 32.5 ± 2.2 mmol·l−1
; placebo: 26.2 ± 1.4 mmol·l−1
; P < 0.001) but not for time (P = 0.835). NaHCO3
supplementation resulted in an expansion of plasma volume relative to placebo (P = 0.003).
Conclusions: The increase in Tlim was accompanied by an increase in [HCO3
−
], suggesting that acidosis might be a
limiting factor for exercise at CP. Prolonged NaHCO3 supplementation did not lead to a further increase in [HCO3
−
] due
to the concurrent elevation in plasma volume. This may explain why Tlim remained unaltered despite the prolonged
NaHCO3 supplementation period. Ingestion of one single NaHCO3 dose per day before the competition during
multiday competitions or tournaments might be a valuable strategy for performance enhancement.

Abstract
The purpose of this study was to investigate the effects of a concurrent strength and endurance training program on running performance and running economy of middle-aged runners during their marathon preparation. Twenty-two (8 women and 14 men) recreational runners (mean ± SD: age 40.0 ± 11.7 years; body mass index 22.6 ± 2.1 kg·m⁻²) were separated into 2 groups (n = 11; combined endurance running and strength training program [ES]: 9 men, 2 women and endurance running [E]: 7 men, and 4 women). Both completed an 8-week intervention period that consisted of either endurance training (E: 276 ± 108 minute running per week) or a combined endurance and strength training program (ES: 240 ± 121-minute running plus 2 strength training sessions per week [120 minutes]). Strength training was focused on trunk (strength endurance program) and leg muscles (high-intensity program). Before and after the intervention, subjects completed an incremental treadmill run and maximal isometric strength tests. The initial values for VO2peak (ES: 52.0 ± 6.1 vs. E: 51.1 ± 7.5 ml·kg⁻¹·min⁻¹) and anaerobic threshold (ES: 3.5 ± 0.4 vs. E: 3.4 ± 0.5 m·s⁻¹) were identical in both groups. A significant time × intervention effect was found for maximal isometric force of knee extension (ES: from 4.6 ± 1.4 to 6.2 ± 1.0 N·kg⁻¹, p < 0.01), whereas no changes in body mass occurred. No significant differences between the groups and no significant interaction (time × intervention) were found for VO2 (absolute and relative to VO2peak) at defined marathon running velocities (2.4 and 2.8 m·s⁻¹) and submaximal blood lactate thresholds (2.0, 3.0, and 4.0 mmol·L⁻¹). Stride length and stride frequency also remained unchanged. The results suggest no benefits of an 8-week concurrent strength training for running economy and coordination of recreational marathon runners despite a clear improvement in leg strength, maybe because of an insufficient sample size or a short intervention period.

Makes me think of Minecraft for whatever reason, lol

I wonder what's up with the human fascination with landscapes?

- squat 345 x 1; 185 x 12
that is two time body weight, gents. first time in a long time passing that mark. fuck yes. felt HYPED after.

got a bunch of vid, will post later