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Messages - adarqui

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12616
Peer Reviewed Studies Discussion / Re: sodium and endurance
« on: December 22, 2015, 04:22:59 pm »
http://download.springer.com/static/pdf/746/art%253A10.1186%252F1550-2783-10-30.pdf?originUrl=http%3A%2F%2Fjissn.biomedcentral.com%2Farticle%2F10.1186%2F1550-2783-10-30&token2=exp=1450819623~acl=%2Fstatic%2Fpdf%2F746%2Fart%25253A10.1186%25252F1550-2783-10-30.pdf*~hmac=8293d01583054b099760ecbd617fd148cbd37bbc6c3f9f59766e535b0e87e567

Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trial

Quote
Abstract
Background: Sodium ingestion during exercise may exert beneficial effects on endurance performance by either its
ability to attenuate the decrease in plasma volume or reduce the risk of Exercise Associated Hyponatremia (EAH).
This study aimed to investigate the effect of sodium supplements on endurance performance during a 72 km road
cycling time-trial in cool conditions (13.8 ± 2.0°C).
Methods: Nine well-trained cyclists (5 male, 4 female) participated in this randomized, double-blinded cross-over
study, receiving either a 700 mg.
h-1 salt capsule, or a corn flour placebo during the time trial. Water was ingested
ad-libitum throughout the time trial. Measurements were taken pre, post, and 40 min following time-trials,
analysing blood, sweat, and urinary hydration and sodium concentration.
Results: Sodium supplements had no effect on time-trial performance (overall time = 171 min sodium vs. 172 min
placebo; p = 0.46). There was also no effect on the change in plasma sodium concentration from pre to post time
trial between trials (relative plasma [Na+
] change (pre-post): sodium = 0.56%, placebo = 0.47%; p = 0.60). The greatest
difference observed was a significantly change in plasma volume from pre to post exercise between the salt and
the placebo trial (p = 0.02), which corresponded with an increased thirst with sodium supplementation.
Conclusion: Sodium supplements therefore do not improving performance during exercise of approximately 3 h
duration in cool conditions.

12617
Peer Reviewed Studies Discussion / Re: sodium and endurance
« on: December 22, 2015, 04:21:51 pm »
http://download.springer.com/static/pdf/802/art%253A10.1186%252F1550-2783-10-16.pdf?originUrl=http%3A%2F%2Fjissn.biomedcentral.com%2Farticle%2F10.1186%2F1550-2783-10-16&token2=exp=1450819403~acl=%2Fstatic%2Fpdf%2F802%2Fart%25253A10.1186%25252F1550-2783-10-16.pdf*~hmac=99cc7c4b97aea02fe10c4102be86f13ad101409a58e2257cb5fb6afe28a73bd3

Multiday acute sodium bicarbonate intake improves endurance capacity and reduces acidosis in men

Quote
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.

12618
Peer Reviewed Studies Discussion / sodium and endurance
« on: December 22, 2015, 04:21:21 pm »
pkdfodksgosd

12619
Peer Reviewed Studies Discussion / Re: long distance
« on: December 22, 2015, 03:59:59 pm »
http://www.ncbi.nlm.nih.gov/m/pubmed/20885197/?from=%2F22776883%2Frelated&i=8

Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners.

Quote
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.

12620
Peer Reviewed Studies Discussion / long distance
« on: December 22, 2015, 03:59:00 pm »
sdfpkdspf

12621
Makes me think of Minecraft for whatever reason, lol

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

dno.. for me personally, I think it's just that i'm always (and always have been) surrounded by so much "noise". With these landscape photos, I imagine myself there and it feels "free" and relaxing. Living like a human without the pressures of society, tech, government, politics etc. dno ;f

plus they just look amazing.

12622
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2015, 11:46:35 pm »
12/21/2015

Bio: Morning

sleep = 7 hours
wakeup = 7:30 AM
bw = 161 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals (very sore)
aches = none
injuries = some toe nails, right rib slightly



Food

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

warmup:
- dribbling, layups, etc
- 30 mins

jumps:
- felt good but just not comfortable jumping max
- relaxed ~10'3's

double leg bounds:
- 8 x 5
- slightly better than last time, but, arm swing/extension was hampered due to abdominal soreness

submax single leg bounds:
- 3 x 20
- these felt great.. very submax, just working on cycling the leg and rebounding light/springy
- this is pretty much submax bounding for the length of a bball court

some bodyweight stuff
- wrecked because of abdominal soreness
- dead hang ng pullups, dips, leg raises

45 deg back extension:
- BW x 21
- BW @ 2 x 20




Food

- 1 x spinach samosa
- 1 x grapefruit juice
- 1 x greek yogurt
- 2 chocolates



Recovery: Nap

- tired, 2 hr nap



Session: Evening

warmup:
- butt kicks, some in place sl bound skip stuff

run: CS-1 (2 laps)
- ~5.5 mi in ~43 min
- moderate
- wanted to go faster but couldn't
- felt light and strong though

post-run bw = 156



Food

- saute: brussel sprouts, potatoes, asparagus, mushrooms
- 3 eggs sunny side up sandwich on wheat with shredded parmesan
- 2 chocolates



Bio: Evening

bw = 157
aches = left hamstring tendon acting weird - eek.. feels fine after stretching though.



Session: Stretching

- some weird stuff.. probably going to regret it
- hamstring tendon feeling made me want to stretch, it's almost some biological reaction to some of these aches
- really long holds - several minutes
- trying to really just relax into the position and get to a point where i could hold it forever
- some of the holds: my ATG squat thing, kneeling + sitting on calves, straight leg propped up on something (standing hamstring + hip flexor) - used a really high prop



Food

couldn't sleep, had to eat
- 1 x chocolate soy milk
- 3 x small chocolates



Reading

- a few chapters of SSTM



so much water retention from yesterday.. seems to be gone now though.

would like to run tomorrow morning & lift at night.

pc!

12623
lbss seems to have had several good sessions after being "trashed", weirdly enough.. IIRC. HEH!

some day some scam artist will view this thread and create BuzzVert (similar to BoingVert), but using Alcohol sold by JumpUSA.

12624
fuck yeah 2xbw, 345 @ 171

<a href="http://www.youtube.com/watch?v=BfufQZgjPkY" target="_blank">http://www.youtube.com/watch?v=BfufQZgjPkY</a>

This is great!!!
 :goodjobbro:

excellent lift, looked great@!#@!$

 :ibsquatting:

12625
- 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.

sick!  :ibsquatting:



Quote
got a bunch of vid, will post later

cool! squats AND dunks?

edit: just saw the squats in the PR thread.

pc man

12626
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 21, 2015, 06:00:05 pm »
Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Damn... So I have a long ways to go?  Must lose 50 something pounds?   I hope I'm the exception....

ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.

pc!

12627
beautiful, especially that first pic.. i want to just bound (frolic?) in that field.

patagonia will end up needing it's own thread.

12628
Football / Re: Odell Beckham incredible reception
« on: December 21, 2015, 01:39:55 pm »
if he gets suspended, lbss profit because that cripples my bro's fantasy team.

come on, ginger hammer, you know your suspension boner is aching to spring.

haha

i'd be shocked if he wasn't suspended. everyone is disgusted with him. it's looking good for you to beat your bro.

12629
Football / Re: Odell Beckham incredible reception
« on: December 21, 2015, 01:15:53 pm »
odell beckham jr, incredible douchebag?

<a href="http://www.youtube.com/watch?v=sIhuIBa3Pa8" target="_blank">http://www.youtube.com/watch?v=sIhuIBa3Pa8</a>

i watched that game yesterday, it was atrocious how he was playing.. i'd like to find all of the clips of him attacking norman. he looked like a psycho out there.




<a href="http://www.youtube.com/watch?v=_slpheOwszw" target="_blank">http://www.youtube.com/watch?v=_slpheOwszw</a>

12630
Football / Re: NFL Misc
« on: December 21, 2015, 01:13:02 pm »
Can't gloat on fb because I am a nice person and my old roommate, whom I beat in the semis after being down early, sent me this text last night: "I'm going to ask that you say nothing to me. Don't respond to this text. I'll reach out when I'm ready."

So I'm gonna gloat here: SUCK MY BAAAAAAAAAAAAAAAAAAAALLS, suck my baaaaaaaaaaaaaaalls. I am the winner.

LMFAO.

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