X-Bionic Effektor XBS Competition

The products of the Swiss home X-Bionic does not cease to surprise by the array of technologies presented by the manufacturer. In fact, in just a dozen years X-Bionic has been known position in the market with its own identity, to develop and apply high technology to a textile product. We have this time, the X-Bionic xbs.competition tights, long compression socks that belong to her Effektor collection that are designed for racing.

When one of these tights sets, you might take a while, do not do well if we hurry. Basically for two reasons: first, because being a compression sock especially the part going down hill is not too elastic. And second, because once set, it has a very specific position for each party to perform its function. Obviously that over time will improve our ability, but you still have to devote a few long seconds.

Once set, the setting is perfect, with no wrinkles, with a different compression in different parts. We especially like ankle support (X-Cross Bandage technology-a cross with elastic materials for extra support and protection of the ankle). In comparison with other models of the same house, these X-Bionic Effektor xbs.competition are "more" compressive and have a differential point, but by no means have the feeling of "tightening" routinely transmit compressive garments. They are really comfortable and feel is very nice, things to be grateful when we are running. Technologies involving the bottom: (Lambertz-Nicholson Achilles Tendon Protector, Toe Protector, Instep Protector) Achilles heel protector, toes and instep protection, provide an outstanding level of protection for these tights and a point of comfort. The most noticeable when we run is the protector of the instep. These extra millimeters surprised by its functionality and comfort.

X-Bionic incorporates three technologies (AirCool Stripes, Traverse AirFlow Channel system, Air-Conditing Channel) to achieve these tights maintain the ideal temperature of the foot dry while (and we are talking of a tights).

In practice we have are tights which have the ability to keep your feet dry and always the same comfort temperature. That translates into more comfort for the rider and ultimately in higher performance.

In conclusion, from our point of view the X-Bionic Effektor xbs.competition are a weapon of competition recommended for short distances (up to half marathon). Compression level, may not be suitable for everyday use and for all distances, is probably overkill if you are not accustomed to this type of clothing.

IS RUNNING A FASHION SPORT?

We must differentiate between the conventional runner and the fashion runner.

The conventional runner is one who has dedicated his life to this activity and the fashion runner is who has started in a time of life in which do sports is trendy. In the second type of runner, it is possible that before to be runners they have practiced other sport or have not practiced any physical activity.

Nowadays, going out to running is one of the most practiced sports practices. This increase of sport is directly related to the culture of the image in which we live.

Another important point is consumerism which entails. For doing running it is necesary a certain material such as basic, sporting sneakers. But the range of objects that can be used to practice this sport is very wide, from thermal shirts to vitamin supplements, sunglasses and GPS devices which show the distance traveled. Ad campaigns for sports brands incite people to get started in the sport and also to consume their products.

Black Diamond Hoodie Solution

The Solution Hoodie, simple in design but suitable for many outdoor thermal jacket. Let's see how it behaves in the field of trail running. When we hand we see that has a very simple design, without stridency. The interior is very smooth and gives a sensation of fleece. And the exterior has a more technical touch as a kind of very soft also mesh. In short, it's a sense of comfort.

The outer fabric Hoddie Black Diamond Solution is made ​​of 94% polyester and 6% elastane which gives it elasticity it has. It also incorporates the Powerstretch membrane Polartec, a membrane that works by removing your sweat to the outside and extending to the greatest possible surface to evaporate quickly.

Once the race note that it is not an article specifically designed to run but can be used perfectly forever that we are not in a very demanding activity. Light rebounds noticeable due to loose fit and weight a little more specific than garments.

The thermal capacity is very good and Powerstretch provides a comfortable temperature even below 5 °C. If the temperature rises a little we can play with the zipper to adjust a little but not recommend spending 10 °C as excessive sudaremos.

The Solution Hoodie is built evenly throughout the garment. There is no distinct area where perspiration is favored. With this model, Black Diamond, offers a thermal jacket and that's what gives us. Not a raincoat or a windbreaker so in situations of rain and strong wind will notice we need more.

We can say that the Black Diamond Hoodie Solution fulfills its function very well, protection from the cold. Not being a specific garment to trail running, its field of action recommended are no easy ways out for technical and land roads and forest tracks. We recommend its use in really low temperatures. There complies perfectly. If the temperature rises will notice excess heat. 

Asics Trabuco 14

No doubt the Trabuco 14 is a shoe designed to look good. These shoes are used by many people and so we thought it appropriate to analyze them.

At the bottom we find very comfortable, cushioned by noting his heel. What is most curious is that much notice the weight of the sole. Your point is well defined bending, right where front end protections. Even it is defined in the sole. Recover its initial shape in a quick manner. To quench Asics use GEL. In the rear is good cushioning, although it is kind of hard. At the front it is still good cushioning, but it has not seemed so hard as in the rear.

Asics employs narrow laces, type sling for the restraint system. We have found certain deficiencies in the foot support respect to the shoe. The foot is too loose, little subject, little steady. Possible causes we found that most shoes are between 6 and 7 cord anchor points on each side, while our Trabuco 14 only has 5. This causes the piece, width, tighten the laces can be little.

The stability of the shoe relative to the ground is great. They are stable in any circumstance, especially in the front, which is fully stablemedium-high.

Breathable these Asics is medium or  the upper consists of a grid with small holes interiorly covered by another mesh, this and denser.

In short, there are shoes for runners who begin in the world of Trail Running. Slippers to avoid surprises but at the same time do not stand much of anything concrete. Best for runners up to middleweight or a little heavy, any tread. Ideal for long workouts.

LOAD MICROCYCLE: 10K EXAMPLE

Hi Runners!

As it's already known, each training is personal, that's why this may be not fit to you. Our runner had his VAM at 3:38, in which zone his HR was 198 bpm.

Below I show you 4 examples of sesions during a load microcycle that our sport man performed two years ago. It belongs to the acumulation mesocycle and we are showing the workouts corresponding to sessions 9, 10, 11 and 12 (all made during the same week). This sessions have different objectives, in which we tried to develop basic strength, technique and endurance according to all performance factors we talked in older posts.

Objective: To improve aerobic and anaerobic endurance.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -15’ Running technique -Fartlek: 8 sets of 4’ ANT: 2’ (soft run)

Cooldown: -15’ Soft run -Static stretching

Observations: The sports man preferred not to perform last set.

Subjective perception: 4

Objective: To increase muscular and low limb hypertrofy levels.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -Strength circuit 1. 3 sets per exercise of 10-12 repetitions (1st set 60% 1 RM, 2nd 70% 1RM and 3rd at 80% 1RM). Resting of 1’30’’ between sets and 3’ between exercises. - ABD and lumbar circuit.

Cooldown: -15’ Soft run -Static stretching

Observations: If you reach fail repetition, get back to the before repetition load.

Subjective perception: 3

Objective: To increase muscular hypertrophy and general strength levels.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -Strength circuit 2. 3 setsries per exercise of de 10-12 repetitions repetitions (1st set 60% 1 RM, 2nd 70% 1RM and 3rd at 80% 1RM). Resting of 1’30’’ between sets and 3’ between exercises.

Cooldown: -15’ Soft run -Static stretching

Observations: If you reach fail repetition, get back to the before repetition load.

Subjective perception 3

Objective: To increase aerobic endurance.

Warm up: -10’ Run -Dynamic stretching -Joint movility

Main part: -12Km AET-ANT. -ABD and lumbar circuit.

Cooldown: -15’ Soft run -Static stretching

Observations: Heavy sesión for the runner with muscular fatigue acumulates by gym days, but successfully overcame.

Subjective perception: 4

Also here I let you the links to the circuits above named:

STRENGTH CIRCUITS

Soon, we'll show other mesocycles sessions with their own objectives and exercises.

I hope this could help you!

THE HYDRATION

The hydration  of a runner is very important for having good results both in training and competitions. However, many runners make mistakes.

The quantity of liquid that the runner loses during exercise will depend on the degree of intensity, the duration of the exercise, temperature and humidity and the characteristics of the environment. When water is scarce, it diminishes the ability of performance.

The people who do sport,  they should ensure that they eat and drink liquids provide them with the necessary amount of sodium, this is the electrolyte that more is lost during sweating, essential to maintain the balance of the cellular fluids.

Next, it shows tips with respect to hydration.

Do not drink too much water before the race. Some runners drink plenty of water before the race to avoid dehydration. It is advisable to drink enough water to finish with the thirst. It is recommended during the 45 minutes before the race.

Drinking too much water during the race.

The amount of water you should drink during the race will depend on the distance  and the weather.

If you drink plenty of water you can have pain in the stomach or having to evacuate the liquid.

Another tip isn't drink any sporty drink which you haven't tried before because it could be bad for you.

THE DIET AFTER THE COMPETITION

Many runners put aside the diet after realise a competition but this it can be a problem since the energy reserves are scarce. In this post will explain the importance of eating after performing a competition.

When it ends the competition or the training, replacing the lost fluids and take proper nutrition is essential for recovering muscles as quickly as possible.

The food intake should be composed of carbohydrates. Carbohydrates help restore the glycogen that we lose during exercise, these are important to help muscle recovery. There are two types of carbohydrates: simple and complex.

• The simple carbohydrates help us to increase our glycogen quickly, for example, energy drinks, energy gels, cookies, nuts, etc.

• Complex carbohydrates: they help us to increase our glycogen slower and progressive as for example, the paste.

We say eating simple carbohydrates with sugar because it enters in the blood as quickly as possible and it is transformed into glucose. 

Resynthesis of glycogen is higher in the 15-30 minutes after the end of the activity and until the 2 hours, then it decays.

The recommended carbohydrate quantity in solid or liquid fastened  is 1-1.5 g HC / kg.

I hope to serve you, in the next post will it will increase the information.