Project Podium

Project Podium Project PODIUM is the brainchild of El Jones, accredited Sports Scientist, Nutritionist and Masseur. Project PODIUM is run by Eleanor Jones. Who are we?

I'm passionate about using my skills and expertise to improve your performance, no matter what your background or goal. I offer:
*sports massage in the Bromsgrove area ,starting from £30 for a 55 minute treatment.
*cycling coaching (coming soon - pending completion of British Cycling qualification).
*sports science support - physiology, power analysis.
*sports nutrition - 1-1 consultations and d

ietary advice. With over 10 years experience working with elite junior and senior athletes, Eleanor is uniquely positioned to support you in your sporting endeavors. I have worked with World Champion triathletes, Olympians and professional athletes from cycling, cricket and football. Fully accredited as a Sports Nutritionist, Eleanor works full time at the University of Birmingham in the High Performance Centre. This ensures I have an excellent referral network for sports science support, physiotherapy and sports medicine if I cannot meet your needs.

So excited for this:http://theamateurhour.org
02/04/2015

So excited for this:

http://theamateurhour.org

The governing body of cycling, the UCI, have changed the rules regarding Hour Record attempts, updating equipment regulations and imposing the requirement that anyone attempting to set a record be part of the Bio-passport system. While they don’t go as far as saying they’re not allowed, this effecti…

SO interesting to see SPORT science translated to keeping fit ;)Would love to see some of this data - just look at how m...
25/03/2015

SO interesting to see SPORT science translated to keeping fit ;)

Would love to see some of this data - just look at how much equipment they have (those mask apparatus are NOT cheap!!).

http://www.cosmed.com/en/news/video-news/item/apple-watch-health-fitness-testing-lab-revealed-in-abc-news-interview-featuring-k4b2?utm_content=bufferd13f9&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

Worldwide leaders in cardiopulmonary and metabolic diagnostics, including spirometry, pulmonary function, indirect calorimetry, exercise testing, body composition.

06/03/2015

Top snack tip:

Lunchbox snack pots - rice pudding, custard. These are small and convenient, will survive at the bottom of your kit bag and provide calcium and protein and filling carbohydrates. Yum!

Hour record - Part 3!So we have the basics covered - reducing resistance (bike fit and position, equipment) and maximisi...
05/03/2015

Hour record - Part 3!

So we have the basics covered - reducing resistance (bike fit and position, equipment) and maximising your engine size.

BUT physiology is a bit more complicated than that! Take rider A who has a VO2 max (aerobic capacity) of 60 mL/kg/min, and rider B who has a VO2 max of 70mL/kg/min. You'd think that rider B would have the advantage, right?

Now, if Rider A can sustain 80% of his VO2max for an hour (that's 48 mL/kg/min) and rider B sustains 65% (45.5 mL/kg/min) then rider A will clearly be able to perform at a higher level.

This is the holy grail of sport science - moving away from the lab and 'how' you do something (good economy, large engine) - and into the real world and 'what' you can do. It's a FUNCTIONAL measure.

In fact, you may have come across this very measure before - it's referred to as the FUNCTIONAL THRESHOLD. As an endurance athlete, being able to sustain a high percentage of your maximal capacity is just as important as having a big engine in the first place.

Several of the same peripheral adaptations we discussed in part 2b are also the main determinants of your threshold - more blood vessels and more powerhouses to maximise your use of oxygen to produce energy.

01/03/2015

Training for the Hour Record - Part 2b.

Some of the physical adaptations mentioned in part 2 are what we call central adaptations. That means they relate to the lungs and heart rather than the muscles (which are peripheral). There's very little evidence to suggest the lungs themselves are a limiting factor in athletics performance as we rarely use all of our lung capacity.

However, the attributes of the heart are very trainable. As athletes we are going to try and maximise the amount of blood that we can pump around the body. That means a slightly bigger heart than normal, that can pump more blood per contraction ('stroke volume').

So what training sessions are best for training your heart?

Very simply, anyone that causes the same stimulus as the one you're trying to target. Longer efforts around TT pace (zone 4) maximise the stress on the heart and target improvements in SV.

For example: 8 x 5 minutes (5 minutes recovery) at TT pace,
2-4 x 10 minutes at zone 4 or 3 x 8 minutes at an RPE of 7/10.

Any questions on the training sessions above, then just let me know.

Eleanor

Hour Record - part 2. So now we're we've dealt with removing resistance by considering our equipment selection and set-u...
27/02/2015

Hour Record - part 2.

So now we're we've dealt with removing resistance by considering our equipment selection and set-up, it's time to talk about maximising the inputs.

So the next thing you need to attempt the hour record is a BIG ENGINE. (That's the scientific terminology by the way!).

Now depending on your source, genetics could account for as much as 50% of your aerobic potential. The rest is down to your training and lifestyle.

So ignoring the genetics (we can't change those, sorry!) we can focus on the physiological adaptations we can expect from training.

Aerobic capacity is the body's ability to get as much air into the lungs, extract as much oxygen from the air, deliver it via the blood and supply as much muscle as possible. The maximum rate at which we can do this is called the VO2 MAX. You've heard of that, right?

So, you need to maximise:
* your air intake;
* the amount of blood the heart can pump per beat;
* the amount of blood (specifically the oxygen carrying part);
* the amount of blood vessels going to the muscles and
* the amount of 'power stations' in the muscle to use that oxygen.

I'll talk about training methods for each of these in my next post.

Eleanor

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Worcester

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+447753410690

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