This week's: 5 way to go faster
Gel timing, broccoli, bicarb, and the one I take before every workout.
Matt from The Feed <[email protected]>
TheFeed promotes performance hacks for athletes to go faster, focusing on five tips that work better for beginners. The first hack involves taking 20g to 40g of carbs before short workouts, which can provide a cheap and effortless speed boost. The campaign emphasizes that performance is about improving daily, not just being elite.
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Today's Top 5 is for every athlete, from first 5K to world champ: five performance hacks you can use to go faster. If you're on the beginner end, you might be thinking "I don't need this stuff yet." Wrong way around. Performance isn't about being elite, it's about going faster than you went yesterday. And when you go faster, you build fitness faster. The flywheel spins both ways. Best of all, most of these five work better the newer you are, because you've got the most room to gain.
Here are your five, starting with the one everyone should be doing.
1. The performance hack hiding in your pocket.
This week, David Roche (coach, podcaster, running legend) wrote about taking carbs before short workouts, and it's a shift in how most people think about fueling. It also happens to be exactly what I've been doing for the past year, quietly, against conventional wisdom. So against conventional wisdom that I've kept my mouth shut about it. Until now. Nothing like a running legend saying it first (with a real research study to back him up) so I don't have to be the weird one.
The idea: 20g to 40g of carbs right at the start of your workout, not your long ride, your Tuesday intervals. The timing is everything: stretch, warm up, then take your gel and go. Gel, then work, no gap. Heart rate climbing right after the carbs go in means no sugar crash.
The old thinking: "It's a short workout, you don't need any fuel." I watched a so-called expert say exactly that this week. Not wrong about the glycogen in your tank. But having gas in the tank isn't the same as having your foot on the pedal. It's blood glucose you want pumping, and David's seen it on the track in Boulder, where Olympians take a gel before a session of 200s.
If you do nothing else from this email: gel, then go. It costs you one gel and zero effort, and it's the cheapest speed you'll buy all year.
Button Build your own gel pack
2. Broccoli for the win.
I know how this sounds. Stay with me, because Nomio is the fastest-growing performance product we have ever launched, and it's not close.
Here's what it is: 6½ pounds of broccoli (yes, pounds) condensed into one 60ml shot from Sweden. The magic is a family of compounds called isothiocyanates, ITCs, that switch on your body's own antioxidant and stress defenses. In training terms: less lactate produced in the first place during hard efforts, and a faster bounce-back after them. The pros got there first. Now it's everyone.
One shot, about 3 hours before your hard session or race. Forget the green powders, nothing comes close to this much actual broccoli in one shot, and as a bonus, your greens for the day are done.
Button Shop Nomio
3. Would you do anything for performance?
The King of performance is bicarb. No question, it's the biggest performance gainer on this list, but it comes at a real cost and risk. Albeit a greatly reduced risk.
Here's the deal. Bicarb buffers lactic acid, tempering the burning sensation that's trying to get your body to slow down. Less burn means you can push harder, much harder. It absolutely works. And if you're not taking it, and you're watching the folks you used to crush take your PRs and KOMs, remember I told you why.
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