Phil Ellison Triathlon Coach

NITRATES

Mechanism? Converted in the body to nitric oxide, it improves blood flow through VASODILATION. More blood = More oxygen

Benefits? Lowers the oxygen cost of sub-maximal exercise (improves economy). Most evidenced in events lasting 10-40mins.

Dosage? Most commonly in the form of concentrated beetroot juice. 300-900mg (or 2 x 70ml shots)

Time-scale? 2-3 hours pre-event

Side-effects? Pink p*e! Lowered BP. Possible headache or GI issues (again)

BETA-ALANINE

Mechanism? Buffers thew acidosis arising WITHIN THE MUSCLE CELLS by increasing CARNOSINE levels

Benefits? Similar to bicarb. Boosts performance most in short lasting events of 1-5mins. COMPLEMENTARY to BICARB

Dosage? 4-6g daily (powders come with a 5g scoop) mixed into sports drinks / recovery shakes

Time-scale? unlike bicarb this requires daily supplementation. Carnosine levels rise gradually over a number of weeks to produce the desired effect

Side effects? Tingling of the skin (face, arms commonly) approximately 15-20mins after ingestion

CREATINE MONOHYDRATE

Mechanism? Boosts creatine (phosphate) within muscles, which rapidly regenerates cellular energy during high-intensity exercise
Benefits? Increased strength, power and hypertrophy. Newer research shows positive effects for the brain (focus under stress)
Dosage? In practicality 5-10g per day.
Time-scale? Takes time to load. 5 days at 20g per day or longer at 5-10g per day
Side effects? Possible, variable weight gain (water bound to creatine molecules). Nil else

* my advice is to choose a reputable brand and the plain unflavored powder. This can be mixed into tea or coffee, energy drinks or recovery shakes. Look for the CREAPURE logo. This comes from a single production plant in Germany and is quality assured

The term micronized simply means ground down smaller and is largely irrelevant IMO

CAFFEINE

Mechanism? Blocks adenosine in the brain and stimulates the CNS
Benefits? Reduced perception of effort, sharper focus and alertness. Therefore can enhance strength, endurance and sp*ed
How much? 3-6mg per kg of body weight (210-420mg for a 70 kilo athlete)
Timescale? Quick acting - a few minutes to an hour depending on the delivery method (gum, tablet, gel, drink)
Side-effects? Anxiety, tremors, palpitations, GI upset (diarrhea)

Can I just have a coffee? Well you'll need more than 1 and the caffeine dose is hugely variable so for sports performance enhancement it isn't ideal for dosing, learning and adapting

SODIUM BICARB

Mechanism? Raises the acid buffering capability within the blood (associated with anaerobic metabolism). Acidosis interferes with muscle contraction and causes that familiar burn

Benefits? Delays muscle fatigue and improves time to exhuastion at high power (effort) outputs. Most useful in events lasting 1-5mins and those with repeated intermittent bouts of high intensity

Dosage? One bolus dose of 0.3mg/kg body weight 2-3hrs prior to event. Doesn't need loading or daily use (see below). Tablets, powders most common.

Side-effects? GI distress (bloating, vomiting, nausea, diarrhea). Can be significant hence why the more expensive options utilise proprietary methods to aid digestion.

* also note their is a high sodium load with these products and usage should be limited to 1-2x per week at most.

Is this the best ERGOGENIC STACK currently available ?

Anyone using this combo? (not the specific brands)
Next I will go through how each works and how to dose them.

* note ergogenics support performance while supplements support health more generally

New office space in the refurbished
David Lloyd Warrington

This is a great environment to get the admin done and catch up with clients.

It sure beats a window less hospital clinic room for 8hrs straight.

Value guaranteed

A MILESTONE … and a slightly strange post to write.

For the first time since I started coaching, and perhaps more importantly since I founded Adapted, my 1-to-1 triathlon coaching roster is absolutely full.

I’ve reached the point where I simply can’t take on another athlete without compromising the time, attention and quality of coaching I want to give to the people I already work with.

It’s obviously a lovely position to be in, and something I’m incredibly grateful for. But it’s also a little frustrating, because I never particularly enjoy telling someone who wants my help that I don’t have space for them.

The good news is that we have a fantastic team of talented coaches available, all of whom share the same values and approach to supporting athletes.

Check out our website and have a read of their bios www.adaptedlife.co.uk

For anyone who specifically wants to work with me on a 1-to-1 basis, I’ll now be starting a waiting list, with places offered as and when they become available.

A genuine thank you to everyone who has trusted me with their training over the years — and particularly to the athletes I’m lucky enough to work with right now.

It feels like a significant little moment.
🧡💜💙

Adapted | We all want to live a long and healthful life WELCOME TO ADAPTED We all want to live a long and healthful life; a life filled with purpose, with meaning, with enjoyment and satisfaction. Modern life is difficult, tricky to navigate, yet for the majority it is more comfortable and indeed safe than ever before. Human ingenuity has outstripped hum...

Anyone else get REACTIVE HYPOGLYCAEMIA - this has affected me for years. Only with running and only after my evening meal.

It goes like this….
Start running - feel fine - 10-15 mins later - begin to feel weak, uncoordinated, balance is a little off, almost can’t focus properly, light headed! Have to walk back home. Or walk for 15-20mins, feel much better and finish the run off.

Here’s the explanation in these 2 YT shorts:

https://youtube.com/shorts/KVPHoTgJiok?is=sJbb8p-tNehNgGQA

https://youtube.com/shorts/6K8BD5VeJMc?is=Md8CGJDsTUJzncLz

fans

How To Avoid the Carb Trap Reactive hypoglycaemia can occur if you get the timing of your carb...