abcc journal year: 2016 issue: 01 issn: 1353-7008...page 2 16/03/16 the association of british cycle...

ABCC Journal

Year: 2016

Issue: 01

ISSN: 1353-7008

Ian Goodhew

1950 – 2016

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The Association of British Cycle Coaches Journal.

Edition: 2016 – 01. ISSN Number: 1353-7008

There is never a good time to lose afriend or a loved one, but at the start ofthe year we lost a number of heros ofour generation, David Bowie, AlanRickman, Terry Wogan and the ABCClost a good friend and excellent sourceof knowledge in the form of IanGoodhew, Since Ian passed away earlyin January ABCC has been inundatedby people sharing their memories andanicdotes of Ian who was one of thegood ones in our sport.

Indeed, Ian's influence was so strongthat in a touching gesture DunstableRoad Cycling Club have renamed theirinaugural Open 10 mile TT on theF15/10 course near Brogborough, on 25June 16 if it fits into your calendarmaybe you might like to go and supportthe event yourselves.

So in this edition will be slightlydifferent to other editions that I haveedited, instead of the 'Something a bitlighter' we are going to publish a shorteulogy to Ian and to celebrate his life.He will certainly be missed by everyone

at the ABCC and our thoughts are withhis family and friends at this time.

I am sure that Ian wouldn't want thiswhole journal to be dedicated to himand his exploits and in that vain let meintroduce this editions topics, lastmonth we tackled the mind of achampion and this month we arelooking at the food of the champion. Orrather more nutrition.

Christine has been looking at nutritionresearch and reviewing it for you again.We also have a guest article from AnitaBean a celebrated Sports Nutritionist.Look out for her article titled: ‘4 newperformance-enhancing supplimentsthat actually work (and are legal!)’Finally there is also an article on proteinand its absorbtion which might help yousupport riders and save them money.

There are some importantanouncements in the news section ofthe this addition so please makle sureyou read that section if nothing else.

As always my contact details are:

[email protected]

Editor, ABCC Journal, 3 Rees Close,Uppingham, Rutland, LE15 9ST, UK

Happy cycling,

Alex

Editorial- Alex Wise

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What's in this issue?

News: Page 4-5

Literature Review: Page 6-10

Super Supliments: Page 11-13

Protein Absorbtion: Page 14-16

Ian Goodhew: Page 17-18

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News:

First item of news is membershiprenewls: The cost of insurance isincreasing as well as the costs ofrunning ABCC as such the committee ispresently considering a price increase tobe implimented soon. Currently we aredebating an increase to £55 per year toreflect our increased costs from 2017.Any change in membership costsshouldn't be taken lightly and thecommittee is committed to offering youthe most amount of value for yourmoney. Any further details to thechange in membership charges will becommunicated to you as soon aspossible. However if you have anysuggestions on ways we can supportyou or increase value for money we'dlove to hear from you, contact one of thecommittee members on the back withyour suggestions.

Personal Insurance not CompanyInsurance: Sports coaching andspecifically cycle coaching is becomingincreasingly popular as an occupation.Indeed I run my own limited cyclecoaching company. We have noticed anincrease trend in people applying forABCC membership coming to us withtheir own limited companies ready andraring to go. We want to wish you thevery best of luck with your company andwe will help you every step of the way.However we want to stress thatcurrently the insurance we offer as partof the ABCC membership is for youpersonally (including sole traders) andnot for your limited business, if youintend to act as your limited company

and not as yourself, you will not becovered by our insurance. We want tomake you aware of this so that youaren't court out in a nasty situation.

Pedal Power 2016: I really enjoyedtalking to many of you at last yearsPedal Power Conference. It wasfasinating listening to DR. AurielForrester and Prof. Greg Whyte giving agreat insight into the world of the eliteathletes. Thank you both for attending.We are already working hard to make2016's Pedal Power conference evenbigger! If you have any ideas on how wecould acomplish this it would be great tohear your ideas, it doesnt matter howwacky or strange they are, at thismoment all ideas will help us improve.

West Yorkshire Sport and LeedsBeckett University undertakingresearch: into the support received andrequired by female coaches.

This information will be used tounderstand the aspirations and needs offemale coaches. This will help us to lookat how we can better increase thenumber of female coaches in the area,and enable us to look at planning aprogramme to support the developmentof existing female coaches.

Completing this survey should only take5 minutes. You can complete the surveywith this link copy and paste it into youweb browser: https://www.surveymonkey.co.uk/r/FemaleCoachMentoring

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The University of Hull are currentlyhelping to conduct research on behalfof the World Anti-Doping Agency:where they are investigating the beliefsof adolescent athletes towardsPerformance Enhancing Drugs (PEDs).They are looking for help from coachesto get their young athletes to completethe survey.

As you will be aware, PEDs are one ofthe biggest issues that modern sportfaces, whether it be the current scandalregarding Russian athletes or even therecreational use by young people lookingto improve aesthetically. The universityare investigating such attitudes (be itsupportive or dismissive of PEDs) via ashort questionnaire that takes around15 minutes for an athlete to complete,with each completion helping to furtherour understanding on the issue.

Any athlete (of any ability) aged between12-18 may take part. In order toincentivise clubs to participate, theuniversity is willing to provide apresentation on PED awareness to anyclub that can garner a significantnumber of completed questionnaires.

If you are interested in your athletesparticipating and receiving thispresentation, or you would simply liketo know more, please contact MarkThompson via this [email protected] or by phone07891226557.

New Research: understanding theparticipant experience of sport:

Sports coach UK and Sport England areconducting an exciting piece of researchwith sport participants. This goesbeyond traditional research withcoached participants to examine newmarkets and new ways of coaching.

As this survey is aimed at people whoplay sport rather than coach Sportscoach UK and Sport England need your

help to advertise the survey to as wide agroup of adult participants as possible.

Sports coach UK and Sport Englandkeen to know more adults, sportingexperiences and especially how they aresupported by others to get the most outof that experience. Whether you callthese people instructors, leaders,helpers, coaches or something entirelydifferent it is not important.

Please encourage your riders or anyoneyou think might be relevent to completethis short survey about the last piece ofsport or physical activity they took partin.

Survey link: https://www.snapsurveys.com/wh/s.asp?k=144560884815

As a thank you , those completing thesurvey can also enter a draw to win oneof five £50 shopping vouchers.

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Literature review:By Dr Christine Wise

This section is focusing on some important research on or around the area that thejournal is focusing. It has been complied for ABCC by Dr Christine Wise, anexperienced academic with over 15 years experience in research and researchmethodology. She has a number of publications to her name as well as manypapers within the field of education. She is a peer reviewer for a number ofacademic journals.

Christine has sourced the articles and where you can find them as well as adding asmall comment on the research and what you will find within the article.

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There is a lot of literature out there onsport nutrition but even limiting it to2010 onwards, put sport nutrition in asa search term and there are thousandsof articles available but all is not asgood as it seems. Many of the articlesare reviews of previous articles not allreporting empirical research. Some ofthese meta-analyses are well done anduseful but some use quite agedresearch. So although a review might bepublished in 2014 the publications it isbased on might be much older and theactual research older again.

Another point to be careful about is thebasis for their conclusions. You do notneed to be a master of statistics or abudding biochemist to know that resultsbased on athletes’ perceptions are notgoing to be as solid as those based onactual physical measurements.Statistically significant improvements inperformance are probably the mostuseful so some use simulations toeliminate other factors.

I have chosen to review here threearticles that tackle issues related toimprovement in performance and onethat deals with the impact of fastingrelated to the religious period ofRamadan. I have chosen not to usearticles that get into very specificsupplements as the basics reported onhere are likely to apply to a much largersection of the athletic population.

This first article is a review of previousresearch. It is in an open-access peer-reviewed journal. The review is good inthat it reports research in a balancedway.

Jeukendrup, A. (2014), “A StepTowards Personalized SportsNutrition: Carbohydrate IntakeDuring Exercise, Sports Medicine,Volume 44 (Suppl 1), S25–S33

Abstract

There have been significant changes inthe understanding of the role ofcarbohydrates during enduranceexercise in recent years, which allowsfor more specific and more personalizedadvice with regard to carbohydrateingestion during exercise. The newproposed guidelines take into accountthe duration (and intensity) of exerciseand advice is not restricted to theamount of carbohydrate; it also givesdirection with respect to the type ofcarbohydrate. Studies have shown thatduring exercise lasting approximately 1h in duration, a mouth rinse or smallamounts of carbohydrate can result in aperformance benefit. A singlecarbohydrate source can be oxidized atrates up to approximately 60 g/h andthis is the recommendation for exercisethat is more prolonged (2–3 h). Forultra-endurance events, therecommendation is higher atapproximately 90 g/h. Carbohydrateingested at such high ingestion ratesmust be a multiple transportablecarbohydrates to allow high oxidationrates and prevent the accumulation ofcarbohydrate in the intestine. Thesource of the carbohydrate may be aliquid, semisolid, or solid, and therecommendations may need to beadjusted downward when the absoluteexercise intensity is low and thuscarbohydrate oxidation rates are alsolow. Carbohydrate intake advice isindependent of body weight as well astraining status. Therefore, althoughthese guidelines apply to most athletes,they are highly dependent on the typeand duration of activity. These newguidelines may replace the genericexisting guidelines for carbohydrateintake during endurance exercise.

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Carr, A. J., Gore, C. J., and Dawson,B. (2011), “Induced Alkalosis andCaffeine Supplementation: Effects on2,000-m Rowing Performance”International Journal of SportNutrition and Exercise MetabolismVol21, pp357 -364

Abstract

The purpose of this investigation was todetermine the effect of ingested caffeine,sodium bicarbonate, and theircombination on 2,000m rowingperformance, as well as on inducedalkalosis (blood and urine pH and bloodbicarbonate concentration [HCO3–]),blood lactate concentration ([La–]),gastrointestinal symptoms, and rating ofperceived exertion (RPE). In a double-blind, crossover study, 8 well-trainedrowers performed 2 baseline tests and 4× 2,000-m rowing-ergometer tests afteringesting 6 mg/kg caffeine, 0.3 g/kgbody mass (BM) sodium bicarbonate,both supplements combined, or aplacebo. Capillary blood samples werecollected at preingestion, pretest, andposttest time points. […] Caffeinesupplementation elicited a substantialimprovement in 2,000-m mean power,with mean (± SD) values of 354 ± 67 Wvs. placebo with 346 ± 61 W. Pretest[HCO3–] reached 29.2 ± 2.9 mmol/Lwith caffeine + bicarbonate and 29.1 ±1.9 mmol/L with bicarbonate. Therewere substantial increases in pretest[HCO3 –] and pH and posttest urine pHafter bicarbonate and caffeine +bicarbonate supplementation comparedwith placebo, but unclear performanceeffects. Rowers’ performance in 2,000mefforts can improve by ~2% with 6 mg/kg BM caffeine supplementation. Whencaffeine is combined with sodiumbicarbonate, gastrointestinal symptomsmay prevent performance enhancement[…]

Christine says:

Probably the most significant pointis the separation of carbohydrateneed from body weight. It is thelength and intensity of the exercisethat are the deciding factors as well asthe body’s ability to ingest thecarbohydrate. This is where thoseneeding more than 60g/hr ofcarbohydrate need to consider movingfrom a single source like glucose to amixed source such as glucose andfructose. There are physical factorsthat prevent absorption of glucose athigher rates whether these are liquids,gels or solids eg low fat, low protein,low fibre energy bars.

Interestingly the training stage of theathlete is not a factor in the energyrequirements. Whilst at theirmaximum intensity the less trainedathlete produces less power than ahighly trained athlete, their energyrequirements are the same.

There appears to be little advantage togoing over 60 – 90g/hr. At 1 - 2hours the need is 30g/hr, at 2 – 3hours the need is 60g/hr and forlonger events going over 2.5 hrs then90g/hr are needed. Previouslycarbohydrate consumption for eventsless than 1 hour was consideredunnecessary for performanceenhancement but I found the use of acarbohydrate mouthwash to triggerthe brain to improve performance,interesting.

Moving away from carbs for amoment, the next paper is aboutcaffeine. It is based on rowers but theintensity of effort would be verysimilar to some track events.

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Khaled Trabelsi, Kais el Abed,Stephen R. Stannard, KamelJammoussi,

Khaled M. Zeghal, and Ahmed Hakim(2012), “Effects of Fed- VersusFasted-State Aerobic Training DuringRamadan on Body Composition andSome Metabolic Parameters inPhysically Active Men” InternationalJournal of Sport Nutrition andExercise Metabolism, Vol 22, pp11-18

Abstract

The aim of this study was to evaluatethe effects of aerobic training in a fastedversus a fed state during Ramadan onbody composition and metabolicparameters in physically active men.Nineteen men were allocated to 2groups: 10 practicing aerobic training ina fasted state (FAST) and 9 training inan acutely fed state (FED)

during Ramadan. All subjects visited thelaboratory for a total of 4 sessions onthe following occasions: 3 days beforeRamadan (Bef-R), the 15th day ofRamadan; the 29th day of Ramadan(End-R), and 21 days after Ramadan.During each session, subjectsunderwent anthropometricmeasurement, completed a dietaryquestionnaire, and provided fastingblood and urine samples. Body weightdecreased in FAST and FED by 1.9% (p< .001) and 2.6% (p = .046),respectively. Body fat percentagedecreased only in FAST by 6.2% (p= .016). FAST experienced an increasein the following parameters from Bef-Rto End-R: urine specific gravity

(0.64%, p = .012), urea (8.7%, p < .001),creatinine (7.5%, p < .001), uric acid(12.7%, p < .001), sodium (1.9%, p= .003), chloride (2.6%, p < .001), andhigh-density lipoprotein cholesterol(27.3%, p < .001). Of these parameters,only creatinine increased (5.8%, p= .004) in FED. Creatinine clearancevalues of FAST

decreased by 8.9% (p < .001) and by7.6% in FED (p = .01) from Bef-R toEnd-R. The authors conclude thataerobic training in a fasted state lowersbody weight and body fat percentage. Incontrast, fed aerobic training decreasesonly body weight. […]

Christine Says:

The abstract is fairly clear about theoutcomes. There were clearperformance benefits to supplementingwith caffeine 30 mins before an event.The participants self-reported feelingmore alert at the start which might initself account for the betterperformance. It has to be noted thatthe participants had abstained from allcaffeine, including in foods, for 48hours prior to the test.

Previous studies showed benefits ofusing sodium bicarbonate as abuffering agent but in this study theperformance benefits of the bufferingwere not as great as has beenpreviously reported. The twosupplements together appear to be nobetter than the placebo from aperformance perspective.

The next paper looks at the impact ofRamadan on aerobic training and theathlete’s body. It seemed fitting whenwe are looking at carbohydrates andenergy needs to be looking at thisextreme situation.

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Raman, A., Macdermid, P.W., Mündel,T., Mann, M. and Stannard, S. R.(2014) “The Effects of CarbohydrateLoading 48 Hours Before a SimulatedSquash Match”, InternationalJournal of Sport Nutrition andExercise Metabolism, , Vol 24, pp157-165

Abstract

The aim of this study was to ascertainwhether a high carbohydrate diet in thedays before movement patternssimulating a squash match wouldincrease carbohydrate oxidation duringthe match, and alter physical

performance. Nine New Zealand levelsquash players were recruited tocomplete a simulated squash match on

two occasions: 1) following a 48-hr highcarbohydrate (11.1g�kg–1); and 2)following a calorie-matched lowcarbohydrate (2.1 g�kg–1) diet. Theinterventions were assigned in arandomized, single-blind, cross-overdesign. The match simulation wasdesigned to mimic a five-game matchlasting approximately 1 hr. Performancewas measured as time to complete eachgame. […] Respiratory exchange ratiowas significantly higher during exercisefollowing the high CHO diet (0.80 vs.0.76) p < .001) and this was associatedwith significantly faster time to completethe games (2340 } 189 s vs. 2416 }128 s, p = .036). Blood glucose andlactate concentrations were alsosignificantly higher in the highcarbohydrate condition (p = .038 and p= .021 respectively). These resultssuggest that ingestion of a diet high incarbohydrate (>10 g/kg body weight)preceding simulated competitive squashproduces increased rates ofcarbohydrate oxidation and maintainshigher blood glucose concentrations.These metabolic effects were associatedwith improved physical performance.

Christine Says:

Those of you who enjoy perusingbiochemistry data will enjoy thisarticle but there are some simplefindings to convey here too.

We are not told the intensity of theexercise but there was no statisticaldifference in the perceived effort orthe time each group exercised forduring the fasting period. Thefasting group tended towardsdehydration which the writerssuggest could be overcome by payingattention to hydration during thenight. Of course, the fed group wereexercising much later in the daybecause they had to wait until aftersunset to eat and then exercise.

Finally, an article on carbohydrateloading which may be worthconsidering in relation to the abovearticle. It is from squash but thehigh intensity activity will have clearlinks to some track work.

Chrstine Says:

So there was a benefit tocarbohydrate loading over anequivalent calorie diet in the final48 hours before competition butthe writers offer caution. Theequivalent diet was actually lowcarbohydrate so the improvedperformance might be exaggerated.They suggest that an increase of9g/kg body weight in carbohydratewould be enough to maximisemuscle glycogen stores.

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4 new performance-enhancingsupplements that actually work(and are legal!)By Anita Bean

Anita Bean BSc RNutr (Sport &Exercise) is an award-winning registerednutritionist, specializing in sportsnutrition, an accomplished sportspersonand author of more than 20 books onnutrition, including The Complete Guideto Sports Nutrition and Food ForFitness. She is one of the UK’s tophealth and nutrition writers, runs herown nutrition and fitness consultancyand has worked extensively in thesports and fitness industry, advisingathletes and delivering courses. She is amember of the Nutrition Society, theAssociation for Nutrition and the Guildof Health Writers. Anita is currently thenutritionist for the London Marathonand Good Housekeeping magazine,contributes to many health and fitnesspublications, and writes a regular blogon www.anitabean.co.uk

4 new performance-enhancingsupplements that actually work (andare legal!)

I am sceptical about sports supplements– most have little solid evidence to backtheir claims – but I must admit to beingmore than a little intrigued by the newgeneration of food-based performance-enhancing supplements.

I wrote in a recent post how antioxidantsupplements (namely vitamins C and E)can hamper your training efforts andprevent the very adaptations thatathletes are seeking. Some of my clientshave since asked whether antioxidantrich foods eaten after training will havea similar recovery-hindering effect.

The quick answer is no. Antioxidants infood are found in much lower amountsthan in supplements and experts saythese have a protective effect. Foods(such as blueberries, raspberries andcherries) also contain a variety ofantioxidants that work together intandem, rather than giving anunnaturally high dose of one nutrient.The latest research suggests thatconsuming antioxidant-rich foods beforeor after an intense workout may helpboost recovery. Here are four to try:

Blackcurrants

Blackcurrants have the highestconcentration of anthocyanins of allfruits and could prove handy if you’reseeking quicker recovery after intenseexercise. These powerful antioxidantsappear to dilate blood vessels andincrease oxygen delivery to the muscles,

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and there’s mounting evidence that theycan improve aerobic performance andreduce muscle soreness. Blackcurants’performance-enhancing properties werefirst discovered in 2009 when NewZealand researchers showed thatblackcurrant extract reduced exercise-induced oxidative stress and muscledamage. More recent research at theUniversity of Chichester has found that7 days of supplementation with 300mgblackcurrant extract (“CurraNZ”,available fromwww.healthcurrancy.co.uk ) improvedperformance in a series of repeatedtreadmill sprints and also improvedlactate clearance (i.e. hastened musclerecovery) after exercise. A further studyshowed that blackcurrantsupplementation improved 16.1km timetrial cyclingperformance by anaverage of 2.4%.Other benefitsinclude increasedlactate tolerance(thus allowing you totrain at higherintensities), reducedmuscle damage andsoreness (DOMS) andenhanced immunity.

Cherry Juice

Montmorency cherryjuice is anothersupplement that mayimprove your recovery.Researchers at London South BankUniversity gave 10 athletes 30ml of tartcherry juice concentrate (provided byCherryActive) twice daily for seven daysprior to and two days after an intensestrength training regimen. Theresearchers found that the athletes'muscle recovery after the cherry juiceconcentrate was significantly fastercompared to a placebo. It is thoughtthat the antioxidant flavanoidcompounds in the cherry juice may wellhave reduced the oxidative damage to

muscles, which normally occurs whenmuscles are worked to their max -allowing the muscles to recover morequickly. Another study in runners foundthat consuming cherry juice before andafter a marathon improved musclerecovery and reduced inflammation. Anda 2014 study demonstrated that cyclistswho consumed cherry juice had lessmuscle damage and inflammationfollowing high intensity cycling.

Beetroot Juice

If you’re looking to increase endurance,beetroot juice could help give you theedge. It’s a rich source of nitrates, whichare converted in the body to nitric oxidethat dilates blood vessels and increasesblood flow, both important factors for

exercise performance. Itallows you to perform ata given workload for alonger period of timebefore fatigue sets in.

In a 2011 study,researchers at ExeterUniversity found thatcyclists given 500mlbeetroot juice 2 ½hours before a timetrial race improvedtheir performance by2.8% in a 4km race and2.7% in a 16.1km race.More recently, the sameresearch team foundthat 7 days of beetroot

juice supplementation enhancedrepeated sprint performance andimproved reaction times duringintermittent exercise (designed tosimulate team sports). Can’t stomachbeetroot juice for 7 days? Then swig two70ml ‘shots’ of concentrated beetrootjuice (providing 600mg nitrate) 2 – 3hours before exercise – another studysuggests this could be the optimal acutedose.

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Watermelon

Watermelon is a rich source of theamino acid citrulline, which the bodyconverts to nitric oxide, and thereforehas the potential to be a more palatablealternative tobeetroot juice.The researchcarried out bythe same teamat ExeterUniversity, isonly in earlystages but theresults arepromising. Tencyclists whowere givencitrullinesupplements for7 days hadincreased poweroutput andbetterperformance inhigh intensity exercise tests comparedwith arginine supplements or placebo.The only problem?Watermelon juicecontains about 2.3g citrulline per litreso you’d need to drink about 2.5l ofjuice to get the same effect as the 6gdose of citrulline used in this study.Perhaps manufacturers can come upwith a watermelonconcentrate, similar tobeetroot juice shots, to getround this issue.

Food For Fitness (4thedition)

A sports nutrition guideand recipe book rolledinto one, Food for Fitnessdispels popular mythsand gives you the toolsyou need to reach yourmaximum performance.

Food for Fitness is theultimate resource for anyonewho is serious about sport or fitness.

Now in its fourth edition, this bestsellingbook has been updated to include thevery latest nutrition research forexercise and performance, and ispacked with easy, delicious andnutritious recipes, snacks and helpful

new menu plans.

•Find out what to eat anddrink to stay fuelled andhydrated.

•Debunk the myths andevaluate the usefulness ofsports supplements.

•Learn the best times toeat to prepare forexercise, and what to eatto maximise recovery afterexercising.

•Discover specificstrategies to aid fat lossand prioritise muscle gain

•Includes tailored menuplans adapted to each sport –

whether it be running, swimming,cycling, triathlon, team or racquetsports

•Get the performance edge and learnhow to eat to win during competitions.

Along with trustworthy advice and up tothe minute research,clearly explained andtailored to yourneeds, Food forFitness contains anessential recipesection filled withsixty-five easy tofollow meal ideas tohelp you put theadvice into practice.

You can purchaseyour copy via thislink: http://amzn.to/1QW2sj0

Simply copy and paste thelink into your web browser andwait for it to drop through yourletter box. A book like this isgreat for a coach to have as aresource for your riders as wellas for yourself. I enjoy readingAnita's blogs and find herwriting very easy to read andunderstand. this book will benothing but valuble for it'sreaders. I am certainly placingmy order today. Alex

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Protein is basically the building blockfor muscle, the sand for making yoursand castle. It’s vital you consumeenough every day to build the musclethat you are training so hard for.(http://www.ncbi.nlm.nih.gov/pubmed/23899757)

The question mostcommonly asked is ‘Sohow much protein do Ineed?’ It’s a goodquestion and fairly wellestablished in research.If you read the AIS’swebsite they give you avery comprehensiveguide.

(http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much)

Roughly speaking it should be between1.2 – 1.6g per kg per day for a man and15% less for a woman. So a 75kg maleneeds between 90 and 120g of protein aday!

The problem is the second question youshould be asking yourself which is oftenoverlooked: ‘How much protein can Iactually absorb at any one time?’ This isa far harder question to answer and alsofar less than you would imagine. I meanit would be quite easy to consume thecorrect protein amount by having aprotein shake at breakfast, steak forlunch and chicken breast for dinner!But how much of that protein consumedwould actually find its way into your

sand castle bucket?

Protein absorption occurs in the smallintestines and two factors affect theamount of protein that the smallintestines can absorb: transit time of theprotein, this is affected by the state the

protein is in (solid orliquid), and rate ofabsorption of thatprotein, this ismeasured in grams perhour. By working outthese two variables youcan work out howmuch protein you areactually consuming in aday.

Transit time is widelyresearched but youhave to read theresearch paperscarefully to really get to

grips with the relevance of the researchto us as athletes. On average Idiscovered that solids take about threehours to transit the gut and liquidsabout 90 minutes. This is hotly debatedbut a good ballpark figure to use.

Whey Protein is one of the fastestabsorbed proteins in the food chain,with a rate of 10g/hour. Beef and othercooked meats are close to the same ratecoming in at a range of between 8-10g/hour, interestingly this is hugelydependent on a huge range of healthrelated factors and could be as low as6g/hour if you have an underlying issuesuch as IBS. (http://www.precisionnutrition.com/rr-whey-too-much)

Protein absorption rate and theeffect on a riders diet?By Alex Wise

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Protein Transit Absorption Maximum

source Time rate Protein

Cooked 3 Hr 8-10g/hr 24g - 30g

meats

Eggs 3 Hr 2g/hr 6g

Cooked

Soy 1.5 Hr 4g/hr 6g

Milk 1.5 Hr 3.5g/hr 5.25g

Whey 1.5 Hr 10g/hr 15g

Protein

(http://www.isowheysports.com.au/sports-nutrition/protein-and-exercise)

Suddenly it seems much harder toconsume your 120g of protein a day.Chicken is a very good source of proteincontaining 30.7g per 100g of chickenbreast. This would mean that you’d onlybe wasting 0.7g. It also means that youonly need 100g of chicken breast at anyone meal. Eggs however are a big wasteof money. Containing 14.1g of proteinper 100g you’d be wasting a massive8.1g of the protein in your 100g ofscrambled eggs.

Protein Amount of

Source protein/100g

Chicken Breast 30.7g

Chicken Thigh 26.2g

Beef Steak 25.1g

Beef Mince 28.7g

Eggs 14.1g

Soy Milk 3g

Milk 3.3g

SIS Whey Protein 76.6g

(http://www.sainsburys.co.uk/shop/gb/groceries/meat-fish)

(http://www.wiggle.co.uk/science-in-sport-whey-protein-powder-1kg)

Theaverage size chicken breast is aroundabout 165g, which means that you areconsuming around about 50.65g ofprotein per breast, which means thatyou are flushing an amazing 20.65g ofprotein down the loo. This is roughly55p down the loo every time you eatchicken breast.

It’s worse news for your steak, if youwere to have an 8oz steak you’d beflushing in the region of 27g of protein

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down the loo the equivilant of £3.19.

Now we don’t all eat these foods simplyfor the protein, so let’s focus on proteinsupplements for a moment. You don’ttend to drink a protein drink for its tasteit’s primary purpose is to put more sandin your bucket to build bigger muscles.So if we are over consuming the proteindrinks then we are wasting our moneywhich could be better spent elsewhere.

1kg of whey protein costs £22.49. Inthat tub there are 760g of protein,which works out at 2.96p per gram ofprotein.

We are recommended to use 30g ofproduct, which contains 23g of protein,this means that we are wasting 8g ofprotein per serving a cost of 23.67p.This doesn’t sound a lot: but over thelength of the tub of whey protein it’s£7.81 which if you were to take aserving a day, would be £86.40 flushedaway in a year!

So what can we do about it? Researchsuggests that protein that is taken withdigestive enzymes (Aspergillus niger andAspergillus oryzae although there areother proteolytic enzymes) can increasethe rate of absorption by 127% meaningthat we would absorb 19.05g perserving. These enzymes are, however,very expensive and although a couple ofWhey protein products have themintegrated they are likely to be veryexpensive. (http://jissn.biomedcentral.com/articles/10.1186/1550-2783-5-10)

What you want to do is slow the transitspeed of the protein through the smallintestines giving it longer to absorb theprotein. For example if you were toslowly sip at your protein drink over aperiod of a couple of hours it might bepossible to reach 100% proteinabsorption from your protein drink. Oryou might be able to mix the proteindrink with a heavy slow release foodsuch as oatmeal to slow the transit

down that way. This might also increaseprotein consumption however my hunchhere, is that you’d only slow it down byso much with this method compared toconsuming proteins throughout the dayslowly.

So before you ask how much do I needto consume you need to know theanswer to how much can I absorb andhow often can I consume? With theabsorption rates how can you or yourathlete get the required daily protein?

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It is with much sadness that we have toreport the passing of an ABCC stalwart.Ian joined ABCC in 1984, so was one ofour longer standing members. He hadbeen a Senior Coach for two decades,using his knowledge and experienceboth in helping riders and aspiringcoaches.

Ian's coaching was well respected. Inaddition to his work as an ABCC coach,he was also Director of British Cycling'sSouthern Centre of Excellence in theearly 1990s. Latterly he worked with anumber of domestic professional teams.He served as Directeur Sportif for bothTeam Energy and Giant Road Team.More recently he worked extensivelywith many of the riders on Team IG-Sigma Sport until 2013. During thistime he coached a number of riders tonational titles.

Even if, in his own words, his coachingwas “old school”, he was happy to takeadvantage of the developments inmodern technology, to enhance hiscoaching. He was a firm believer in hardwork. Something he expected from hisriders but also demonstrated himself.Since I took over as Administrator, Ihave benefited extensively from Ian'sexperience and knowledge. He was acommitted examiner and assessor,providing useful and insightful feedbackto our developing coaches. I for one, willcertainly miss his enthusiasm andwillingness to help.

Ian passed away peacefully in his sleepin Lanzerote in January. He was thereacting as a group guide on trainingcamps.

Our thoughts are with his family andfriends at this time.

Mark Gorman

It was with an enormous amount ofsadness that I learnt of his passing. Wehad been communicating just a fewdays before while he was in Lanzaroteand I was in Spain both Coaching onTraining Camps. We last got together atthe bike show where we put our headstogether about the New Sponsored Teamthat I am managing. He was a great helpin talking about and identifying riderstoo.

I first met Ian in 1983 when he was inMarlow and I was in Maidenhead. Weused to get together on afternoons -

Ian Goodhew1950-2016

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both "borrowing" time from employers towatch his imported Belgian Race videos,where we were both doing our best tolearn Flemish from them, this put me ina very slightly better position when Ithen went to Belgium to race.

At the same time he and a few othersformed what is now Thames Velo cyclingclub. At the time the aim was for this tobe a race team and Ian had lined upsponsors for it too.

In time we both moved away from thatarea and seldom kept in touch untilmore recently when this was a littlemore often.

It saddens me that such an enthusiasticand knowledgeable person has beentaken from us way too early but with theknowledge that at least he was on atraining camp and doing what he loved.

I am just glad to have known Ian

John Capelin

I first met Ian when we both joined theBritish cycling southern Centre ofexcellence in 88', me as a young racer &Ian as manager/coach. From that day tohis recent passing Ian has been involvedin my cycling career, Ian played a bigpart in my successes as a rider & thenlater as a team manager.

His 2nd to none organisational skills &coaching knowledge complemented anyteam he was involved in, from runninghis own team "Team Energy" through tosupporting me in 2013 in UCI team, IG-Sigmasport.

Ian has coached endless riders in that25 years, far to many to list. They haveachieved many great things from

finishing a charity event to racing on thebig stage.

Ian rarely spoke of his achievements,however in the past few years while hewas falling back in love with cycling andriding his own bike we spent manyhours talking everything cycling.We spoke & laughed of the past fromfun & not so fun racing trips we hadbeen on together through to dissectingKm by Km tactics of races we hadwatched on TV.

As I go into another season as a teammanager Ian will be sadly missed, I haveadopted many of his ideas &suggestions. He is often in my thoughts,particularly when I feel my ownperformance wasn't up to scratch andwhat he would of said to me in mydebrief.

Simon Howes

Chairman: Bob HaywardE-mail: [email protected]: 01379 898726Address: Red House, Redgrave, Diss,Norfolk, IP22 1RY

Administrator: Mark GormanE-mail: [email protected]: 0114 438 8479Address: 3 Glebelands, Calstock,Cornwall, PL18 9SG

Editor: Alex WiseE-mail: [email protected]: 07852191398Address: 3 Rees Close, Uppingham,Rutland, LE15 9ST

Website: Steve HarropE-mail: steve. [email protected]: 0114 438 8479Address: 64 Church Lane, Dore,Shefield, S17 3GS

abcc journal year: 2016 issue: 01 issn: 1353-7008...page 2 16/03/16 the association of british cycle...

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