Adarq.org

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

Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.