Fitness and Exercise, Nutrition

How to Fuel Properly For a Long Cycle or Run

It’s only just over 2 weeks now until the 100 mile Ride London so I’m starting to get prepared. I’ll be riding for Bowel Cancer UK this year and I’m beginning to feel the fear – not least because I’ve not even been on a bicycle since 2017 and I’m still recovering from the multiple stress fractures in my foot – so it’s going to be an interesting one!

But whilst I may not be able to train on the bike I can at least make sure I’m fuelled properly. I have clients and friends who are also riding and have been asking for advice on how to fuel themselves before, during and after the ride. So I thought I’d share a few tips. These are relevant to any endurance event – not just cycling.

So here are my tips!

In the week leading up to the big ride try to eat normally but well, so have three good meals a day, and snacks as needed, avoid all alcohol, and get some good carbs in where possible (brown rice, sweet potato etc).

48hrs before the ride is the time to start ‘Carb loading’. Carbs are the best source of fuel, so you need to make sure your muscles are full of glycogen before the ride. For the 48 hours before the ride, base all your meals around carbs and have carb based snacks throughout the day. So for example breakfast could be cereal, toast with peanut butter and banana, fruit and yogurt.

For lunch, go for wraps, jacket potato, pasta salad etc. And for dinner, try to eat something rice-based, pasta, or lean meat/veggie protein with potatoes. Have something like yogurt and fruit for desert.

For snacks go for energy drinks, dried fruits, and cereal bars.

On the ride day morning have a good carb-based breakfast two hours before the start (or as early as you can if you have a very early start time). Aim for at least two servings of any of these: cereal, toast and jam, porridge with fruit juice, and cereal bars and yogurt.

When you’re actually on the ride the glycogen supplies in the muscles will last about 90 mins so you need to keep topping up. Don’t worry about the first 45 minutes, but from there you need to take in around 60g of carbs every hour (the maximum amount an average body can absorb). energy drinks, gels, bars, or other easy-to-digest carb snacks are good as they’re designed for easy digestion and quick absorption. Or you could go for cereal bars chopped up or dried fruit. My preference is chopped up cereal bars and jelly tots 🙂

Be careful during the ride at feed stations and avoid any foods such as cake, biscuits, pastries, crisps or sandwiches containing cheese or mayonnaise. These are high in fat and will sit heavy in the stomach, taking time to digest. This will make the following 10-15 miles after the stop quite uncomfortable so not ideal!

At the end of the ride you need to replenish the glycogen stores in the muscles and repair the damage to your muscles so you need fast digesting carbs and protein, so things like scrambled eggs on white toast, white rice and chicken and veg, tuna pasta etc

An ideal post ride drink is chocolate milk – perfect combo of carbs and protein etc so try to have that as soon as possible after you finish. You can also get various protein based recovery drinks which work too.

Then get back to normal eating after that!

So there you go – a few tips for you! Note I’m not suggesting specific foods as such – just giving examples and the figures on timing and quantity of carbs etc are based on scientific studies and evidence based research.

This is what I’ve done every other year I’ve taken part and I’ve always been fine and recovered quickly and not ‘crashed’ (energy-wise) during the Ride.

Hope that helps – safe riding everyone! See you there ! 🤗xx

Ps. I’m riding to raise money for Bowel Cancer UK – as a current sufferer and for everyone else affected by it. If you wanted to and could spare a few pennies then I’d be very grateful 🙂

https://www.justgiving.com/fundraising/nancy-priston-2019

Articles

Cycling 100 miles for Bowel Cancer UK

Today marks the end of April and Bowel Cancer awareness month so although it’s a long way off what better day to mention that I’ll be cycling in the Prudential Ride 100 this Summer and riding to raise money for Bowel Cancer UK.

This charity actively works to help people like me, young people with Bowel Cancer, and funds research which I and others like me benefit from. The ride isn’t until the start of August so it seems a bit early to mention it but it felt like the perfect way to mark the end of this month of awareness.

I won’t manage to get out and train for it – I only have Sunday afternoons off each week and by then getting in a bike is the last thing my body wants to do, so I’m just aiming to make it through the 100 miles in one piece!

If you want to support this amazing charity then there’s a link to my fundraising page below.

https://www.justgiving.com/fundraising/Nancy-Priston-2019

Whether you want to support it or not please go and check out their info on spotting the symptoms of Bowel Cancer and make sure you know what to look out for – knowledge is power! This disease is treatable if caught early enough 💜🙌🏼

Thank you! Xxx

Mindset and Motivation

How to Survive the Holiday Season

It may still be November but holiday season is definitely here and we’re starting to get in to the season of parties, drinks and over indulging. It can be pretty overwhelming and if you are trying to maintain or lose weight then the prospect of the next 6 weeks or so can be quite scary. I’m very much of the opinion that life should be all about balance and you should definitely enjoy the festivities but it doesn’t hurt to have a little plan in place to help you get through it relatively unscathed right?

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So here are a few tips to help keep you on track.

#1 Be kind to yourself and try not to panic

Over-eating on a night out does NOT make you a bad person. Your food or drink choices do not reflect your value as a person so if you have a blip and end up splurging when you don’t mean to, it’s ok. So try to remember to stay positive, even when things don’t quite go according to plan. The festive season is challenging for everyone and there’s no point berating yourself over a few extra mince pies. Practice self-compassion, forgive yourself and don’t let it spoil the festive season. Just pick youself up, dust yourself off and start again. Remember, if you’ve been losing weight you didn’t lose it all in one night and you won’t put it all back on again in one night either!

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#2 Choose your battles

Be realistic about how you’re going to handle the festivities. Saying “I’m not going to drink any alcohol at all until the New Year” or “I’m not going to eat any mince pies or chocolates at all” probably isn’t very realistic, but perhaps “I’m only going to drink at Christmas parties” or “I’m not going to eat any mince pies or chocolates at work” might be a bit more doable?

Look at your diary and decide which events are worth relaxing a bit for and having a splurge if you want it – it might be that you decide to enjoy a drink with certain friends or at certain events, and at others you stick to the soft stuff. Use your own criteria to decide which events you want to splurge a bit more at – it doesn’t matter how you decide, the important thing is that it’s worth it to you. One event a week is a good target,  so choose the special events and then don’t worry about them – just look forward to enjoying them guilt-free. Now that doesn’t mean go mad and eat and drink just for the sake of it, but just relax and enjoy having whatever you want to have that day/night.

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#3 Make a plan

If you’ve decided which events to relax and splurge at that naturally means there are some events where you will want to be more careful. Perhaps you’ve decided that you will be more careful at your work-do, but allow yourself to relax at the xmas drinks with the neighbours.  So you have a few options – you can always politely decline to attend – that gets you out of it altogether… but I’m guessing you may well want to be there, so you need a plan.

First thing to remember is that food or drink is not the reason you’re there – the reason you’re there is to share time with people in your life. Focus on the people and the activities rather than the food and drinks.

Simple strategies include ensuring you’ve had something to eat before going to cocktails or drinks gatherings, or ensuring you have dinner plans already in place for afterwards. If it’s a dinner event then just try to make the best possible choices, fill up with veggies and get some protein in, and drink lots of water. If you are drinking alcohol then stick to lighter beers, white wines and other lower calorie drinks and try to avoid sugar-laden cocktails.

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#4 Plan for the problems

Even though you have a plan sticking to it may be easier said than done. Try to think about the possible obstacles in advance. Are buffets your weakness? Do you tend to not eat enough earlier in the meal and then end up over doing it on dessert? Are the canapes your weak point? Or is it the bowls of crisps….

Try to have some alternative plans in place – for buffets commit yourself to one plate of satisfying food only, don’t go back for seconds. Take your time to pick the healthiest options you can and eat them slowly and mindfully. Make a decision before you go not to dip in to the canapes and crisps and ensure you’re not too hungry when you arrive so you’re not starving when they come round. Making an active decision before you even get there will help you to resist them more easily.

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#5 Be sensible and realistic

You have to be realistic about the situations you’re facing. There’s no point planning on just eating carrot sticks all evening at a drinks party – you will fail, no question. So be smart about your strategy and honest about what you can manage. If you have a friend going with you share your plan with them – they might be keen to help you and give you some moral support – it’s a lot easier to say no to those canapes when you’re both refusing them.

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#6 Don’t forget all those other good habits

Just because it’s the holidays doesn’t mean you need to forget all those other great habits you’ve developed. So still have a healthy, protein filled breakfast, drink lots of water, keep junk food out of the house, get your daily dose of vitamin D, walk as much as you can, when you’re not out partying focus on good quality sleep, and get to the gym or do a home workout whenever you’re able.

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#7 Celebrate your successes

When you skip that dessert, or stop after that one glass of mulled wine, or avoid the bag of crisps –  celebrate it. It’s so important that you associate positive feelings with these healthy behaviours as that’s how they become habits. Simply smiling sends signals to your brain that something good is happening so giving yourself a big grin when you skip those desserts will already make it easier to do it again in future.

By focusing on the little successes you’ll also feel like you’re making progress. So take the time to make a mental note and congratulate yourself – you deserve it!

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#8 Learn from the inevitable blips 

As well as little successes there will be little slip-ups too. Don’t panic!

It’s normal, you’re only human! If your plan of no dessert ends up with four mincepies and a dollop of ice cream then it isn’t the end of the world. Try not to dwell on it, just because you had dessert when you didn’t mean to doesn’t mean you need to abandon all hopes of exercising self control over the holidays. Just acknowledge it and think about what you could have done to prevent it? And “being a better person” or “being stronger” and other self-damaging beliefs aren’t the answer – think about actual practical things like were you too hungry that day?  Did you get enough protein in? Could you have filled up with more veggies? Could you have left the table before dessert?

Or maybe you just didn’t realise that you’d be served your favourite dessert that evening – had you known maybe that night would have been one of your splurge nights….

Whatever the issue just acknowledge it, learn from it and move on.

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#9 Adapt!

You’re going to find some things easy, others hard, you’ll have successes and setbacks and you’ll find what works for you and what really doesn’t. So be ready to adapt things if you need to. If the plan works well this year then next year it may still work but your circumstances will be slightly different  – friends may change, your job may change, life moves on so you have to as well. Your strategies will need to adapt but the basic principles will still be the same.  So don’t worry about needing to stick to a rigid plan – flexibility is the key!

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#10 Enjoy and find the joy!

It’s a wonderful time of year to connect and reconnect with friends and family – enjoy it, and find the joy in all the things you do this season. Don’t let worries about food and weight overshadow all your activities – cherish the happy moments.

Enjoy 🙂 xxx

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(This post was originally published on pureformfitness.co.uk)

Nutrition

What I eat in a day

I was asked by Sundried to write about what I eat in a day… so here goes! A little overview of how I fuel my day – including that ice cream!! 🤗

https://www.sundried.com/blogs/nutrition/what-i-eat-in-a-day-nancy-priston-personal-trainer

Sundried are an ethical clothing brand making sports wear from recycled plastic and coffee. So you can workout andsave the planet and feel great doing it! 🌏 🏃🏼‍♀️

(If you’re interested in any of their kit you can get 50% off too by entering the code ‘Nancy’) 🤗

Xx

Nutrition

Tumeric – wonder spice or just full of hot air?

Tumeric – wonder spice or just full of hot air?

Check out my article on tumeric in the latest Care magazine 🤗

There are loads of pseudo-science posts and infographics on social media all about the wonders of turmeric so I thought I’d take a little look at some of the claims and see if there was actually any scientific evidence for them (link below takes you to the magazine, or you can read it in the pics!) ☺️

Care Magazine August 2018

Fitness and Exercise

Fuelling for a big cycle ride or run!

This time last year I was gearing up for the Ride 100 next week, riding for Bowel Cancer UK (and raising over £5000). Sadly this year I’m not riding – mainly because I didn’t feel I could ask everyone to sponsor me again after they were all so very generous last year, but also because I’m currently in a fracture boot recovering from multiple stress fractures – so it wouldn’t be sensible lol!

However I do have clients and friends who are riding and have been asking for advice on how to fuel themselves before, during and after the ride. So I thought I’d share a few tips. These are relevant to any endurance event – not just cycling.

So here are my tips!

In the week leading up to the big ride try to eat normally but well, so have three good meals a day, and snacks as needed, avoid all alcohol, and get some good carbs in where possible (brown rice, sweet potato etc).

48hrs before the ride is the time to start ‘Carb loading’. Carbs are the best source of fuel, so you need to make sure your muscles are full of glycogen before the ride. For the 48 hours before the ride, base all your meals around carbs and have carb based snacks throughout the day. So for example breakfast could be cereal, toast with peanut butter and banana, fruit and yogurt.

For lunch, go for wraps, jacket potato, pasta salad etc. And for dinner, try to eat something rice-based, pasta, or lean meat/veggie protein with potatoes. Have something like yogurt and fruit for desert.

For snacks go for energy drinks, dried fruits, and cereal bars.

On the ride day morning have a good carb-based breakfast two hours before the start (or as early as you can if you have a very early start time). Aim for at least two servings of any of these: cereal, toast and jam, porridge with fruit juice, and cereal bars and yogurt.

When you’re actually on the ride the glycogen supplies in the muscles will last about 90 mins so you need to keep topping up. Don’t worry about the first 45 minutes, but from there you need to take in around 60g of carbs every hour (the maximum amount an average body can absorb). energy drinks, gels, bars, or other easy-to-digest carb snacks are good as they’re designed for easy digestion and quick absorption. Or you could go for cereal bars chopped up or dried fruit. My preference was chopped up cereal bars and jelly tots 🙂

Be careful during the ride and avoid any foods such as cake, biscuits, pastries, crisps or sandwiches containing cheese or mayonnaise. These are high in fat and will sit heavy in the stomach, taking time to digest. This will make the following 10-15 miles after the stop quite uncomfortable so not ideal!

At the end of the ride you need to replenish the glycogen stores in the muscles and repair the damage to your muscles so you need fast digesting carbs and protein so things like scrambled eggs on white toast, white rice and chicken and veg, tuna pasta etc

An ideal post ride drink is chocolate milk – perfect combo of carbs and protein etc so try to have that as soon as possible after you finish. You can also get various protein based recovery drinks which work too.

Then get back to normal eating after that!

So there you go – a few tips for you! Note I’m not suggesting specific foods as such – just giving examples and the figures on timing and quantity of carbs etc are based on scientific studies and evidence based research. This is what I’ve done every year and I’ve always been fine and recovered quickly and not ‘crashed’ (energy-wise) during the Ride.

Hope that helps – safe riding everyone! See you there next year! 🤗xx

Fitness and Exercise

Ethical, environmentally friendly workout wear!

Super excited to get my new Sundried vest top and thrilled to be working with these guys as one of their brand ambassadors.

Ethical, conservation friendly workout wear from a small uk business – and this top is made from recycled plastic bottles! What’s not to love! 🙌🏼

Love this top – comfy, cool and sweat wicking! I’d highly recommend it (phew! Glad it met my expectations! 😬🤣)

If anyone else is keen to save the planet while you workout then you can get 50 percent off by using the code ‘NANCY’ on their site! Go check them out (www.sundried.com) ! 🏃🏼‍♀️