Not only is snowshoe racing  a fantastic cross training activity it is a hell of a lot of fun and provides relatively low cost alpine recreation, particularly when compared to skiing and boarding. It’s not uncommon for back-country snowboarders to use lightweight snowshoes to ascend before boarding down the slope.

Struggling with leg strength and endurance? Looking to build reliable hamstrings? Strap on a pair of snow shoes and harden up for increased power.

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Traditionally, late autumn through to early spring marks the rebuilding of aerobic and strength foundations in the periodised programs of most endurance athletes. It coincides with shorter days, poor weather, dangerous road and trail conditions and with it all, seasonal health concerns.

As in any periodised ( or recovery-based) training program the main aim is progressive adaptation and improvement but not unhealthy obsession. It is OK to miss the occassional session and to roll with the punches in terms of other commitments. It’s not only the traditional big mileage time it is also about addressing core strength and particularly any imbalances or injuries that need rehabilitation and conquering.

Athletes that embark on regular, disciplined base training throughout the winter establish a substantial aerobic foundation that will carry them through to early summer; it’s like  money in the bank.The gradual low-intensity, repetitive nature of base miles often (but not strictly ) done on soft winter trails strengthens ligaments and tendons in key joints, enabling the athlete to gain strength in these crucial locomotion areas and prevent iunjury onset ahead of spring time speed work.

Hill work and snowshoeing or dune running ( if accessible ) are important ingredients in a successful winter build-up and offer stimulating and challenging alternatives to the daily grind.

A common misjudgment is to tune your base mile phase to a metronome like beat of low intensity with way too much time spent in HR Zone 1; it is usually of more use to venture to the dizzying heights of Zone 2 low ranges during winter miles, This means, roughly you should be spending a good deal of your time exercising at between 60-75% of HRmax. In terms of progression over a typical 12- to 16-week base phase, training should gradually increment from the low end (i.e. 62 to 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate). In the case of say, a running program, adding 5km-10km gradually to your weekly total before a stable mileage rest period then add to the progressive total over the ensuing three weeks.

You should include a fartlek session once a week whether you are running, riding or paddling adding to the faster sections of these kind of activity over a 3 week period; it breaks up the monotony and helps ready your body for speed work in spring.

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A plug for SHAKES.

Creating the world’s tastiest sports recovery food - an insider’s tory.

From the start, we were determined to create more than a recovery drink.

We wanted to created a complete recovery food in a bottle which was ready to use and enjoy straight after sport.

 Real Food for Sport

Milk, fruit, sugar, vitamins and minerals.  The secret of our recovery.

We don’t use lab-processed protein.  We use natural milk.  Why?

Because milk contains some of the best high value biological protein known to man including slow protein (Casein) and fast protein (Whey).  It provides the 9 essential amino acids the body can’t produce which are vital for muscle recovery.  The human body knows how to use milk’s nutrition – it’s been doing it for thousands of years. Our carbohydrate comes from two sources: fruit and natural sugars which help to re-energise the body fast after training.

Taste

A foul tasting recovery product is a waste of time – it doesn’t get used.  For Goodness Shakes works because athletes finish bottles of it after training, enjoying every last drop.  For world class recovery, taste matters.  Our liquid-food formula is easy on the stomach and easy to digest at a time when you need to eat but don’t feel like it.

There are 4 unfussy flavours: chocolate, berry, banana and Organic Vanilla to be looked forward to after a good session.  Extra smooth and just sweet enough.

Perfect Ratio

For Goodness Shakes is created with 3 parts carbohydrate to 1 part protein.  That’s just the right level of protein for recovery after sport.  Too little protein and muscle recovery wouldn’t happen.  Too much protein and the body won’t absorb the product fast enough to get where it is needed fast and re-hydration is less effective.  Our chocolate For Goodness Shakes has a 4 to 1 ratio – the same amount of protein but a bit more carbohydrate for the more strenuous sessions.

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Breakfast – you need it.
By Alexandra Walton, FGS Nutritionist

You’ve heard it before, but breakfast is the most important meal of the day. Overnight your body has used up most of your energy so you need to get your body fired up again in the morning. Studies show that exercising on an empty stomach leads to faster onset of fatigue which may mean you finish your workout early, getting less benefit. A decent brekkie however will give you the fuel to power through a tough workout session as well as keeping you on top form for the whole day ahead.

It’s about REAL food to get you going. High fibre breakfast choices; including whole grains like oats, whole grain toast, fresh or dried fruit keep your body healthy through releasing energy slowly throughout the day meaning you are less likely to crave the crisps and chocolate at 4pm.

Here are some great gym energisers – perfect for breakfast or a pre-gym snack.
Start with about half a cup of porridge oats…

• Add a handful of fresh or dried fruit; full of instant energy, vitamins and antioxidants - an easy way to get one of your 5 a day.
•  Add skimmed milk and yoghurt for protein, it’ll also help keep hunger at bay.
• Finish off with nuts and seeds for healthy unsaturated fats and added energy boost.
• If you’re more of a toast person, make it wholegrain bread with seeds… add baked beans on top – for fibre and B vitamins top with jam, manuka honey, marmalade, marmite – minus the inch of butter underneath!or try cottage cheese and a piece of lean meat like ham even try a few slices of fruit toast or two hot cross buns topped with slices of banana, jam, marmalade or honey

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How to lose that inner voice telling you to stop
By Jeremy Martin, Co-founder For Goodness Shakes

There’s no feeling like it; moments when it ‘all seems to come together’ and running feels like absolute bliss. Running Nirvana, where miles fly past without you noticing.

Then of course there are times when running is nothing less than hell. Despite your determination to pursue the course, your mind is set to undermine you – the inner voice telling you you’re hungry, you’re bored - that it’s time to give up.

If you struggle with a mind that’s ruining your running, this article’s dedicated to you. We’ll explore how your mind works and how you can put it in the ‘right place’ before and during a run.

The Mind

The mind is it’s own instrument. It thinks what it does when it wants to. You don’t ‘own’ your mind and you can’t control it. Want proof? Just try stopping your minding from ‘thinking’ involuntary thoughts for 2 minutes. Only practiced meditators can accomplish that.

You brain is like a giant BT telephone exchange, connecting millions of conversations - your synapses, like wires, firing off electrical impulses. This is ‘thinking’ in progress and the more stimulated your mind, the more frantic the impulses. It’s no wonder people find it hard to sleep after a stimulating or caffeine-fuelled day.

And we all know running with a hyper-stimulated mind is no fun, particularly when your mind is trying everything in its power to distract you. To an erratic mind that’s exploding with thought, repetitive and routine action (like running) is its arch rival, its nemesis - something to rebel against.
Bringing the Mind to attention

There are two techniques runners can adopt to create the right mindset for running.

The first is distraction – the most obvious of the two, effective and used by most runners.
Run with your IPod and you’ll blast rhythm and sound straight into your head – effectively blocking the mind’s compulsion to think. It’s no different to how you might deal with a demanding toddler; you give it a new toy, and for a short while it provides an alternative focus.

Keep the playlist varied and you’ll be on your way to more running pleasure – with all the benefit of keeping pace to rhythm. For an inspired set of tunes tried and tested by athletes, check out our ‘Top Running Playlists’ in this newsletter.

Long distance runners may wish for a more sustainable solution, suited to the long time spent out running. This brings in our second technique: running without thought, or running with what meditators call a ‘no-mind’. It’s this no-thinking head that keeps Ultra Runners clocking up distances beyond the reach of most. As their motto goes, ‘first you run with pain, then you just run’. They know that pain, boredom and the impulse to stop is all in the mind.

A no-mind is a mind that feels like it’s stopped thinking, one that’s been ‘stilled’.
There are no distractions - just pure, weightless focus. I described in my opening paragraph that most runners will have experienced a no-mind state at some point – either during a run or at the end. What I’m offering now is a simple technique to enable you to achieve a ‘no-mind’ running state - consciously, when you need it.

Whereas our first technique required distraction, achieving a ‘no-mind’ state requires repetition.

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For guys

Get a RONIN or SHIFU with SENSEI and get yourself a FREE PAIR OF MOABS bike knicks

Get a long or short sleeved  TORO and a pair of MOTUS or SUPER MOTUS and get yourself a FREE PAIR OF MOABS bike knicks

For women

Get a long or short sleeved JUNO and a pair of RANTS and get yourself a FREE PAIR of RANTS (MTB)

* Deal will hold until April 30th 2009.

** NB IF you JTM a top and shorts your free extra shorts will not ship until you have paid for the JTM in total and completed the transaction.

*** The online shop system will not work this out for you automatically - just buy the kit and we will ensure you get the free MTB product when we ship to you.

STOP PRESS now you can get yourself a FREE inVEST

How?

Buy an XTREMO and WHISTLERS or 2/3rds or full length MOABS or MOTUS

OR

A LONG SLEEVED JUNO and WHISTLERS or 2/3rds or full length RANTS

and we will ship you a FREE in VEST

I am not a great paddler ( understatement ) and despite years of riding my butt still rails against the dreaded boat seat; you get wet, tired, chafed and emotional after hours paddling if you are soft like me.

I asked site sponsors iRULE if they had anything that could work for me and they sent me a pair of TORPEDOES which, like a lot of their kit I knew nothing about ahead of time.

There was some familiarity out of the box in terms of the fabric used, it makes use of the same Meryl Nateo as the best selling MOTUS AR and multi-sport knicks from i-RULE. This was good news as the fabric does all the right technical things in terms of moisture management and airflow but has the bonus of being comfortable as heck and long lasting. The shorts themselves are a longer cut which your legs will welcome.

What was vastly different however was the chamois ( compared to MOTUS ) it covers a sensible area exposed to the seat but is still lightweight. It is made of a fabric called Hydrotex Chopper which looks benign enough, something akin to a very smooth soft no pile synthetic chamois which is a few mms thick. It’s not until you put your back side in the  boat at 5.30am on a drizzling, cold morning and head out on a long paddle that you start to understand how the chamois works. The outer surface keeps the water out and the inner surface allows you to breathe while wicking away sweat. This makes for a comfortable paddle in any condition.

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