Free Hammer Nutrition ebook
Steve Born based his recent seminars on the information contained in
this Hammer Nutrition booklet.
Find
15 Simple Ways To Improce Your Athletic Performance (and much more). It's a pdf file of 980 kb.
Simply click the image below for the free ebook (no registration required). All free!
Hope that helps.
Cheers
David
Labels: Cycling training, Sports Nutrition, steve born seminar
The Area of Fueling With The Worst Consequences
This amazes a lot of people - can you guess what it is?
Find out with this
2 minute 58 second video snippet from the recent
Steve Born seminar.
Labels: Cycling training, endurance nutrition, Endurance training, Sports Nutrition, steve born seminar
Why You Shouldn't Do What You Think You Should
Here's a quick taste of Steve discussing
what you should eat the 3 hours before a race (the video is a bit jumpy at the start - it was right when we were readjusting after changing tapes).
Labels: Cycling training, endurance nutrition, Endurance training, Gold Coast Half Ironman, Multisport training, Sports Nutrition, Triathlon training
FREE Endurance Fuel Guide - Download Instantly
The
Endurance Athlete's Guide To Success is a hugely popular ebook from Hammer Nutrition that has been downloaded over 70,000 times!
It contains the information you need to get keep your energy high during endurance exercise. Written by experts for the benefit of
every level of athlete.
It's a PDF file of 2.9 MB. It's available in smaller chunks for
download here if needed.
No Registration RequiredAnd it's 100% free. No registration required.
If you don't have Adobe Acrobat (to read a PDF file) - most
computers do - then you can
download that here too for free.
Hope that is of interest.
David
Labels: Cycling training, Endurance training, Special Offers, Sports Nutrition
Riding Sydney to Surfers With Hammer
Howdy
For those following my training for the Sydney to Surfers ride here's a quick update. I've finished.
Yep, the
2007 Sydney to Surfers finish this time last week and I rode close on
1,000 km over 7 days. It was a fantastic ride with a lot of terrific people
Day 1 - Searing HeatDay 1 was probably the toughest with 37 degree C heat (that's 98.6 F) - by the time that bounced off the road it would have been well above 40 degree C (104 F).
We finally finished Day 1 only to set up camp and for the rain to come tumbling down.
Ride veterans told me this was the toughest day they'd ever encountered.
Day 2 was a different sort of challenge with:
- driving rain,
- howling winds,
- cold temperatures (15 degrees C)
Peter Sinclair - Brendon Sinclair (me) - David Summers
enjoy the cooling rain was an easier 120km - we started in driving rain but that eased during the day.
Day 4 was a much easier day with the weather being a bit kinder to us.
Day 5 was a real tough day with a very long climb over the ranges and high temperatures again.
This 150 km day ended in Grafton.
Day 6 was another tough day with high temperatures and a nice crash in our Pack where 2 guys went down and another ended up balancing his bike on top of one of the fallen bikes.
Then our Support Car broke down after blowing a radiator hose.
Most of the day was pretty flat - long straight roads with no wind and no trees.
Day 7 was when we were looking forward to a nice easy roll into the finish. But the start of the day doesn't allow that with 2 large climbs (36 km) before morning tea.
The rest of the day was a
nice 90 km into the finish at
Southport Yacht Club.
Idiots In A CarAnd sure enough, out of the 1,000 km ride the only problem from a car was when we hit my home town when some clown in a car threw a bottle at us about 20 km from the finish.
The car - with 3 young guys in it - weren't too smart as they had to line up at a Stop sign about 50 metres up the road.
They looked a little nervous when there were 16 rather large guys around their car with one very angry Scotsman screaming at them to
"Get out of the car!"The copper in the group will be dealing with those lads!
Hammer Products UsedI used Hammer products exclusively -
HEED whilst on the bike,
Hammer Gels before and during the riding and
Recoverite at the end of each day.
They worked fantastically well and I felt great and energetic the whole way. So thanks for the support Hammer! For endurance nutrition I simply can't imagine anything better.
And thanks to everyone who has purchased via this site over the past few weeks - the Hammer guys are
donating 10% of Internet sales to me for the charity (for sales between March 16 and April 16).
Check out the
official Sydney to Surfers site here.
Thanks
Brendon
Labels: Cycling training, Events
Expert Advice Not Just For Brendon
You might not know that we provide expert sports nutrition advice to anyone who asks.
Hammer Nutrition retain the services of the
legendary Steve Born, one of the world's leading experts in sports nutrition.
Many people might remember Steve from his brilliant seminars here in Australia last year.
To get your sports nutrition questions answered by Steve,
simply contact us here.
Regards
David
Labels: Cycling training
Brendon's First 2 Questions
Brendon had a couple of questions at the end of our first case study post. Here are the answers.
1. I often ride first thing in the morning. What should I eat before going for a 2-hour bike ride and how long should I wait before riding?
The best thing to do is to eat nothing.
This will sound strange to a lot of people, but eating can't improve your bike ride!
It will only kick start the carbohydrates (
CHO) into your blood stream straight away, which can lead to depletion of energy sooner over longer rides.
The
ideal situation is to take a
CHO drink with you (like HEED) and to start drinking this throughout the ride.
2. What should I eat when I finish a 2-hour ride? And how quickly after the ride should I eat it?Ideally you should be taking something as soon as possible after the ride.
There is a window of opportunity, when your body is most receptive to the uptake of
CHO within 30-40
mins after exercise.
Following this period, the body closes down and does not absorb nutrients as effectively, which affects its ability to be ready for the next session.
Ideally take
CHO and a whey protein, along with some
Glutamine.
Hammer makes an ideal product called
Recoverite which has the perfect ratio of all these ingredients.
Cheers
David
Labels: Case Study, Cycling training
Riding From Sydney To Surfers - The Case Study
As mentioned earlier, the guy who helps with this web site is riding the
Sydney To Surfers Bike Tour (approximately 1,000 km) organised by the Rotary Club of
Engadine. The ride starts on March 24, 2007 and takes a week.
We thought it might be of some interest to use
Brendon Sinclair as our Guinea Pig. So to get started we'll look at Brendon and his background first.
I asked him the hard questions:
All About Our Guinea Pig!Name: Brendon Sinclair
Age: 40 (but I look 50)
Height: 6 feet/183 cm
Weight: 86 kg
Occupation: Web developer
Marital status: Married with 3 kids (15 yo, 14 yo & 12 yo)
Bike: A 12 year old (at least)
Avanti.
Weighs a ton, has gear levers on the frame and doesn't go that great. But I love the old girl! That's her and I on the left during a triathlon in 1996.
Years riding bikes: On and off (mostly off) for 13 years.
Previous endurance experience: I've done tons of endurance stuff before -
Ironman Triathlons (12 hours+), Marathons (3 hours 15
mins), Marathon swimming, etc.
I'm pretty slow with what I do, but always get there in the end.
After an
Ironman Triathlon in 1996 I had a rest. It was about 10 years before I moved off the couch again. I ate lots of donuts.
Last July 2006 I did the
Gold Coast Half Marathon (2 hours 11
mins), and did part of the
Noosa Tri (I did the 1.5 km swim in 30 minutes, and the bike in 1 hour, 24
mins. My son did the run leg.).
Fitness level: At the moment I'm getting fit. Here's what I've done since Saturday.
Saturday: 40 minute easy run, 2 km swim, 30 km bike ride
Sunday: 42 km run, 2 km swim
Monday: 30 km bike ride, 2 km swim
Tuesday: 2 km swim, 8.5 km run
Wednesday: 2 km swim, 44 km bike ride
Motivation for doing the ride: I need a challenge to keep fit, otherwise I just sit and watch TV and eat stuff. I'm scared I might accidently eat one of my children.
Bike Riding Skill: On a scale of 1 - 10 (10 being great), I'd rate myself a 2 at best (and that's downhill with a huge tailwind).
Although I've ridden thousands of
kms over the years I have never ridden with anyone before and have never had any sort of lesson or advice.
I learnt more from
David (Dave's the guy who distributes the Hammer products) in a 40 km bike ride last Sunday than I have in 12 years.
Training Planned:I intend to just keep rolling out the
kms, with a long ride (100 km) once a week, along with 4-5 rides a week of between 40-60 km. Some on the flat, some with hills.
And apparently there is beer being drunk each evening after the riding. So I suppose I'll have to keep up with solid beer drinking practice.
I can see it now -
"I need to keep drinking beer, my darling wife. It's part of my training regime."Nutritional Knowledge:For a guy who has done a lot of endurance stuff and has a bit of a medical background (I was a Nursing 'Sister' for 12 years) you'd think I would know stuff about sports nutrition.
But I haven't got a clue about sports nutrition.
I'd take 1
bidon of water on a 2 hour ride and wonder why I'd be exhausted at the end.
I'm not that smart!
Have you used Hammer products before?
Last week I went into a bike shop and bought a couple of
Hammer Gels.
I was very impressed when the salesman said "Have you used these before? Don't take too many or you'll have too much energy - they work great."
That was the first nutritional supplement product I've ever purchased or used.
Okay, now you're boring us. Anything relevant to finish off with?Nope. But I have some questions:
- Do you think my bum looks fat in my bike pants?
- Now that you've given me some free HEED can I tell all my mates I'm a "sponsored athlete"?
Answers: Yes, it does. And it's not free
HEED - I'll be invoicing you!
What Every Cyclist Must Do - Step 1 For BrendonOkay, the first step to successful bike riding is ensuring you have adequate hydration during a ride.
Because Brendon is doing 1-2 hour rides at present, he would be best be served by simply adding a couple of
scoops of
HEED to each 500
mls/
bidon of water.
I'd recommend he takes 2
bidons of water with 2 scoops of
HEED in each one on his 40-60 km rides.
Brendon has a double
bidon cage off the back of his bike seat (and a single on the frame), so he can
easily carry 2.2 litres of water with
HEED.
Whatever he doesn't drink during the ride should be drunk at the end to aid recovery.
What's So Good About HEED?HEED is a high energy electrolyte drink that provides:
- complex carbohydrates (gives your body energy)
- a complete electrolyte profile (supports optimal cardiac and muscle performance and prevents cramping)
- supplemental nutrients (these buffer lactic acid, stabilise blood glucose and help the efficient use of carbohydrate metabolism)
Drinking water is simply not enough. You need an electrolyte replacement drink because you lose the all important electrolyte in your sweat.
And you need energy to replace the energy you've used up during your ride.
Drink 500-750 mls Per Hour of HEEDBy drinking 500-750
mls of
HEED per hour, Brendon will notice a huge difference in his:
- energy levels,
- hydration level (remember that water doesn't hydrate as such because it doesn't have electrolytes) and his
- strength.
Brendon's Questions1. I often ride first thing in the morning.
What should I eat before going for a 2-hour bike ride and how long should I wait before riding?
2.
What should I eat when I finish a 2-hour ride? And how quickly after the ride should I eat it?
That'll DoThat will do for our first Case Study post. Apologies for the length, but we've gotten rid of the (long) background stuff you might like to know.
If you have any questions as we go
please shoot them through here.
Cheers
David
Labels: Case Study, Cycling training
About David
About DavidFirstly, thanks for visiting the new look web site. We've been working hard at making it better for everyone who comes along - hope you find something of interest. As the distributor for Hammer Gel products here in Australia I thought I'd better start off by telling you a bit about us.
Business MeI was the original distributor for PowerBar in Australia for 9 years and started a fair bit of the popularity of sports foods today.
Since moving on from this a few years back, I started some research and found that sports nutrition product development had not been improving since the late 1980's and early 1990's.
Researching the world wide market led me to
Hammer Nutrition, which I'm very happy to describe as the most innovative, pure endurance sports nutrition company in the market.
I met with the founder of Hammer,
Brian Frank, and found Brian shared much of the same ideas that convinced me that Hammer has a real market in Australia.
Why Hammer NutritionWhat I'm most proud of with Hammer Nutrition is the focus on the athlete's needs and not what the manufacturer wants to make.
There are no added sugars, colourings, preservatives, gluten or anything unhealthy.
It's often about what you don't put in that makes all the difference.The only ingredients used in Hammer products, are specifically related to ensuring the athlete is able to perform at their peak. That's what we're about.
No hype. Just great products:
- We sell extremely effective products.
- We provide caring customer service.
- We support our customers with heaps of free knowledge and advice.
The great success we've had in such a short period of time is terrific testament to their quality. We don't have the multi-million marketing budgets of some, but what we do have are superb products for endurance athletes and very happy customers.
The offices are based in Burleigh Heads here on the Gold Coast. I don't want to be cruel to our many visitors from colder climates (!), but we're about 3 minutes away from this view:
Thanks For ReadingThanks for reading this far. Appreciate your interest and I'd be delighted if you'd be keen to give our products a try - I guarantee that they're simply fantastic and something I'm very proud to be involved in.
Regards
David
Labels: Cycling training, Endurance training, Events, General, Marathon training, Multisport training, Special Offers, Sports Nutrition, Triathlon training
computers do - then you can download that here too for free.
Peter Sinclair - Brendon Sinclair (me) - David Summers
Hammer Nutrition retain the services of the legendary Steve Born, one of the world's leading experts in sports nutrition.
The best thing to do is to eat nothing.
Bike: A 12 year old (at least) Avanti.
Last week I went into a bike shop and bought a couple of Hammer Gels.
Because Brendon is doing 1-2 hour rides at present, he would be best be served by simply adding a couple of scoops of HEED to each 500 mls/bidon of water.
