Revolution Coaching

05/25/2023

Fuel Up! Revolution Coaching likes Fluid Recovery products!

I've talked about the importance of fueling before your workouts; now let's talk post-workout fueling. Getting enough to eat in the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there's little surprise that women are different from men. Here are a few things to keep in mind if you're trying to maximize your recovery:

Women's metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise (https://journals.physiology.org/doi/full/10.1152/jappl.1998.85.5.1823).

We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise - especially if you're doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.

If you delay calorie intake, you stay in a breakdown state. In short, your body won't start repairing until you take in some food. (https://onlinelibrary.wiley.com/doi/10.1111/sms.13030; https://cdnsciencepub.com/doi/10.1139/apnm-2022-0161)

Even if you eat enough in the rest of your day to meet what your body needs (but delay post-exercise refueling), your body will still perceive it as not eating enough.

I've heard from many women who have admitted to skipping their post-workout snack in order to cut their daily calorie intake, but remember: losing weight does not simply mean calories in < calories out! Cutting food in and around training will only hurt your ability to make adaptations and gains. If you're planning to make diet adjustments, consider implementing them outside of your workout fueling - your body will thank you!

Fuel for what you're doing, and fuel for the recovery that your body needs afterwards.

#​WomenAreNotSmallMen #​Fuel​forWomen​ ​

05/19/2023

Word

One of the most important lessons I’ve learned so far in my career is that one thing we all can absolutely relate to is struggle. Even with all of the talk of my successes this season and through my career, I’ve seen far more failure and struggle than triumph. Most days in life don’t go perfectly—far from it. That’s not meant to be scary, it’s meant to be honest. More than anything, it’s something that helps us connect with each other. Not everyone knows what it feels like to stand on top of the podium at an Olympics, or to become a World Champion—but everyone, every single person, knows what it feels like to face challenge, and to be resilient through that challenge. Everyone has failed, felt fear, anxiety, some level of depression at times, pressure. We will all lose someone we love dearly, and we will all experience grief so extreme it can be crippling. Those challenges are such an engrained part of life that it’s not worth hiding them, or running away from them. I’ve found it’s far more useful to use our own experiences to help us connect with each other, lift each other up, understand more about others and in many cases learn something about ourselves as well. To me, that connection goes hand in hand with resilience.

On this Mental Health Action Day, I want to encourage everyone to consciously take time to make connection—with others and with themselves. That connection could be anything at all, but it should be something that feels important to you or is helpful to someone around you in an endeavor that feels important to them. And take a moment to reflect on your own life, and the challenges you have faced. Appreciate yourself for how resilient you have been, and how resilient you remain. Thank yourself for your own mental strength and mental health even during the moments when you didn’t feel strong at all. Thank those around you for how they may have helped you along the way when you needed a lift. Look for the connection you feel in the hardest moments, and embrace that to help you through it. Nobody is truly alone in what they feel, I have to remind myself of that on a daily basis, but it’s really the truth. You’re not alone.❤️

You can go to mentalhealthishealth.us for resources to take action.

05/05/2023

If you continue to pile on stress without adequate rest and recovery, you'll just get slower, tired, and possibly injured.

I've talked a lot about what to eat after exercise for recovery, but there's more to taking muscle and building fitness than protein/carbs/hydration. For example, let's look at the cooldown directly after workouts

After intense exercise, you should go into some kind of recovery (easy spinning, slow jogging, chill strokes in the pool, etc.). This isn't just because it feels good. The cooldown is active recovery and is even more essential for women, since we experience a greater decrease in arterial blood pressure after exercise than men.

With an active cooldown, your body gradually brings down the heart rate, reducing the hypotensive effect in women (say No to head rushes!), clearing lactate from the blood, and reducing the acute decrease in your immunity.
‼ This is especially advantageous when you have two workouts in a day or an evening session followed by an early morning workout the next day. ‼

Do you participate in regular cooldowns? If you said no before reading this...will you be adding one?

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03/09/2023

Coach MOM!

"When Michael Jordan did not make his Varsity basketball team, his Mother did NOT: 1) complain to the school, 2) call the Coach, 3) demand a meeting with the AD, 4) transfer schools, 5) suggest MJ "take a year off" from the JV basketball team.
She simply told Michael, 'get in the gym and work harder'.
Now he's the greatest basketball player of all time. 🐐
Imagine what kids, and the world, would become if more parents were like Deloris Jordan, rather than making excuses and complaining under the guise of 'just being their kid's advocate."

Be an advocate for your athlete but let them also be their own advocate with their work. When things aren't going your way... first look for what you can do to change it.

02/21/2023

Larry is a warrior!! He did the work…

01/30/2023

Fun times!

Join us this tomorrow for some fun "Micro-Intervals", coaching and motivation!

Tuesday:
10:00am EST led by Rebecca Rusch and Tim Cusick
https://www.zwift.com/ca/events/tag/basecamp/view/3364545

5:45pm EDT led by Amber Neben and Namrita Brooke
https://www.zwift.com/ca/events/tag/basecamp/view/3364548

These are coached workout based off your FTP and are set to stay together so no one gets dropped! Everyone is invite so feel free to share with your friends!

You can view and join the whole schedule here: https://www.joinbasecamp.com/group-workouts

Thanks Liv Cycling USA for the support!

11/07/2022

Cheers to these amazing athletes completing the 12/24 Hour World TT Championships in Borrego Springs.

08/25/2022

Bring on the HEAT!

For women, sauna training can be especially helpful for performing in both heat and cold, as well as at altitude. Women generally sweat less and start sweating later than men. We vasodilate first, then sweat, meaning our internal temperature that kick-starts sweating is higher than men’s. We also have different heat-loss responses across the phases of our menstrual cycle (and a fluctuating internal temperature because of the changes in estrogen and progesterone). In the luteal phase of your cycle, especially when hormones are highest in the week or so before your period, your core temp is slightly elevated; you start sweating later after starting exercise, and your blood plasma volume is reduced by up to 8 percent. That means your tolerance for heat is lower.

With the onset of menopause, heat-loss responses are significantly inhibited, and although they can be improved with increased endurance fitness, it can still be an issue for performance.

Sauna treatments can help improve heat tolerance and performance. Research shows that the dehydration that comes from training or at the end of the day can help reduce the time needed in the sauna to get adaptations. When you head into the sauna at those times, your body will respond as expected by sending blood to your skin to help you sweat and avoid overheating. With limited blood volume to spare, your kidneys will sense that you need more red blood cells to get oxygen to your organs and will produce more EPO (erythropoietin) and plasma volume, which boosts your blood volume and subsequent performance.

Curious to learn more? https://bit.ly/3bOeWQL

08/08/2022

Great overview by Selene Yeager!

Cadence! Spinning circles! Float! Experts demystify the biomechanics of making your bike go fast