Understanding the Importance of Base Endurance Training for Endurance Athletes

When it comes to endurance sports and athletes, one of the most common questions I get is how can I get better? How can I get faster? For all beginners, the best thing you can do, is to go out and do the sport. As you get your feet wet, start doing the activity for longer periods of time, more time makes you better. Let’s break this down into more specifics and use cycling as an example.

For the newbie on a bike looking to improve or even compete, the best way to get better at the start, is to ride the bike. And then ride the bike some more. If you are into trying out racing, sign up for some races as they too are a great way to push your limits and build on what you have. A little healthy competition is sometimes the best medicine to keep you motivated.

As people get more into biking, a lot forget the basics when it comes to training. Cyclists tend to think that more and harder is better, and maybe that is true to some degree, but you need to be careful. Let’s get into the topic for today, and that is Base Endurance, or what I like to call the Magic Zone!

For most cyclists, most of their time should be spent in this zone, as in 80% of the time during training. Base Endurance is meant to increase your aerobic endurance and should be done as a moderate level of exercise. Don’t worry if you go under or over the recommendations on a downhill or uphill, just make sure to vary the intensity up within your range, don’t stay at the bottom, middle, or top end of the range all the time. It’s also a good idea to keep your cadence between 82 and 98 RPM. People with a running background tend to have a slower cadence, but can train their way into hitting this sweet spot.

What do you gain from training in the magic zone? You build up your aerobic endurance, or as I like to call it your aerobic engine. You build up the mitochondria, the powerhouses of the cell. During your low to moderate exercise, the mitochondria break down primarily fat and carbohydrates to keep you going during these what I like to call magic zone training rides. When you ride at this intensity, the mitochondria use oxygen and the fuel sources listed above to make the energy to keep you exercising. The more time you spend in the magic zone, the more mitochondria you build, the bigger your mitochondria get, the more oxygen your body is trained to use, the better you become at making energy. It is a very magic zone that trains the mitochondria in your muscle cells to get bigger and become more efficient at making energy for you to use during exercise! It’s good to note that type I muscle fibers contain the most mitochondria out of the three muscle fibers, type IIa and IIb have far less mitochondria and are used more as you increase the intensity of exercise. Now that we have that out of the way, I should also mention that type I muscle fibers also help clear lactate as it builds up in the muscles via the MCT-1 transporters. As you ride in zone 2, your body becomes better at clearing the lactate which is clearly something very important in endurance athletics. Zone 2 also teaches the body to utilize fat as the source for energy production while trying to preserve glycogen. This is important, as it is nice to have that glycogen store for use when needed at the end of the race for that all out winning sprint!

Other benefits of training in zone 2/base endurance/magic zone are as follows; lower resting heart rate, increase your ability to exercise longer, decrease blood pressure, improve insulin resistance, improve your ability to handle harder training efforts, increase your plasma blood volume, increase the capillary density in your muscles, heart stroke volume and cardiac output will increase, and you may get a little increase in your lactic threshold.

Don’t forget about scheduling in recovery, more exercise is not always better. Make sure you take rest days every week, and if you are feeling like you are tired a lot, grumpy, moody, or your resting heart rate is high or exercise heart rate is low, it is definitely time for more rest.

A sample week of training to improve your health would be 3-4 hours on Saturday, 2 hours on Sunday, with two rides during the week 45-90 minutes that contain some level of intervals, but the rest of the time is in zone 2.

If you have no clue on how to find your zone 2, you need to perform some kind of an FTP test to figure out where you are, and then apply those results into the zone 2/endurance zone ranges to get your zone 2 numbers. Whether that be with the use of a power meter, heart rate, or both, that is up to you!

How to Beat Anxiety: A Look Into 6 Effective Methods

If you know anyone who is suffering from anxiety, you are aware of how much it impacts their lives. It influences every aspect of their being: from concentration to personal relationships and even their sense of self-worth.

Fortunately, there are ways to beat anxiety. Not all strategies work for everyone because different people have different triggers and responses to stressors. However, regardless of personal taste or preferences, there is something here for every reader to adopt and implement.

Change Your Thinking

A lot of the time, anxious thoughts are just the product of outdated habits or assumptions. You may be retriggering old anxieties or insecurities that aren’t as applicable to your life as they were before. You may not be aware that your anxiety is a product of insecure or pessimistic thinking.

Start by asking yourself some questions:

● What do you think will go wrong?

● What are your worst-case scenarios?

● What are your expectations?

● Are they realistic and healthy?

● What’s the biggest thing you’re worried about right now?

● Is it a legitimate cause for concern?

● What evidence do you have to support that idea?

● Are there other possible explanations?

Meditate

There are a lot of benefits associated with meditation, but one of the most understated is its ability to help with anxiety. Meditation is an excellent way to help you get back in touch with your body and what is happening inside. It can help you identify when and why you’re feeling anxious.

When you start to meditate, you’ll notice thoughts entering your mind from time to time. This is normal. The goal isn’t to kill all of your thoughts but rather to acknowledge them, accept them, and then let them go.

Why Do You Need To Shift Your Wholesale Popcorn Boxes Approach?

Happiness is Netflix, a Cozy blanket and popcorn.”

Popcorn is on the top of the list of our favourite snacks. Popcorn is the best snack for you whether you are craving or want some light snacks to satisfy your stomach. Wholesale popcorn boxes play an essential role in our lives.

These popcorn boxes have made it effortless to have popcorn from our preferred brand. However, the perfect packaging plays the role of shielding the popcorn or snacks. Also, it assists in making the company’s status in the business market.

Many types of popcorn boxes are accessible in the marketplace, with each style different from the rest. Some of the boldest ideas you can get from the market; are the following below.

The Different Types of Wholesale Popcorn Boxes!

Popcorn Cups

The intellectual packaging design for the popcorn boxes is the popcorn cup design. These packaging boxes have a convenient design, which you can carry anywhere you need. You can just dress this packaging cup for snacks or popcorn and enjoy the popcorn in these wholesale popcorn boxes anywhere you go.

These popcorn cups have less capacity than the popcorn buckets. Still, they provide a more handy design for people moving all the time.

“Be Like Popcorn, Grow Under Pressure.”

Popcorn Paper Bag Packaging

The most proper packaging bag you can avail of is the popcorn packaging bag. This type of packaging has a smooth look.

This is one of the best-looking custom popcorn packaging boxes available in the packaging market. These paper pack packagings are prepared in different capacities. You can relish a lot of popcorn packed inside these packaging bags. These popcorn packaging bags can be printed with different designs, making them the best choice for our popcorn packaging.

Popcorn Buckets

Keep Calm & Have Popcorn!

The first image that appears to our mind when discussing popcorn is popcorn buckets’ iconic packaging. These large popcorn boxes can hold a considerable amount of popcorn you can enjoy while watching movies.

Moreover, these boxes have made popcorn famous for its visually attractive appearance. These buckets are readily available in the market.

You can have the popcorn in these buckets while sitting on your couch. Many wholesale companies provide you with customized popcorn boxes according to your requirements. In addition, you can visit a list of packaging companies to get the unique and best wholesale popcorn boxes.

Stand-Up Pouch Packaging

This sort of popcorn packaging has the best impression on the counter. These large popcorn boxes can stand straight on the shelf for the client to easily see the popcorn. Moreover, this packaging box’s unique feature enables the customer to clearly see the popcorn packaging from a distance. They are attracted to such a different and unique design of popcorn packaging boxes.

Grow Up Sales with Premier Quality Wholesale Popcorn Boxes

“The purpose of a business is to create and keep customers.”

If you seek to generate good revenue for your business, you can do it by offering high-quality services. However, quality packaging is crucial to building a positive customer experience and brand loyalty. Moreover, the suitable materials, managing the packaging lifecycle and shipping millions in savings. To robust your business sale, you must combine functions and aesthetics cost-effectively to solve the most challenging packaging issues.

Well-Designed Popcorn Boxes, Implementing Additional Coatings

Gloss

A gloss is a polished and sparkling finish on an object. It’s also an explanation of a word or phrase. Right now, you’re reading a gloss packaging feature.

In addition, the gloss has several meanings, so it’s a good idea to read this gloss blog. Gloss can refer to the shine or polish on a smooth area of custom die-cut boxes.

Matte

A glossy surface will reflect light rays in the same direction, leading to a “shiny” effect at specific orientations. In contrast, a matte surface will reflect the light in different directions, diffusing the light and less glowing.

Contrary to this, Matte finishes never reflect light and therefore do not have much shine. This finish is silky and soft to the touch and gives an exceptional finish to wholesale popcorn boxes.