A Three Part Series: Loading, Fueling, and Replenishing Carbohydrate for the Endurance Athlete
By Cindy Stonesmith B.S. Human Performance & Sport

Part 1: The concentration of muscle and liver glycogen prior to exercise plays an important role in endurance exercise capacity. The body stores approximately 450-550 grams of glycogen within the muscle and liver for use during exercise. At higher exercise intensities (>65-75% VO2max), glycogen becomes the main fuel utilized for energy production.            [ read full article ]

Part 2: How quickly an athlete can reestablish muscle glycogen from an exhausting bout of exercise is an important factor for performing optimally in tomorrow’s training session. Although a normal diet, high in carbohydrate (65-80% of total diet) has been shown to restore muscle glycogen levels to normal over a 24 hour period, most endurance athletes do not have the luxury to wait 24 hours between training sessions for their muscle glycogen levels to be topped off. This is why your post-exercise carbohydrate meal becomes vital to your weekly training plan. [ read full article ]

Part 3: It’s the night before your big event and you’ve been looking forward to a big spaghetti meal with garlic bread. You’ve been contemplating marinara or alfredo sauce all day. You even skip the wine and go for the beer because you know beer has more carbohydrates. You’re carbohydrate loading and this ritual, as an athlete, is just as important to you as your daily workouts. [ read full article ]

Pre-Event Warm-Up Strategies for Cyclists
By Rob Lockey, CSCS

With the 2008 season of events for cyclists in Colorado underway, I thought it would be good to present some strategies for preparation. Nutrition, equipment, trip planning, knowledge of the course and warm-up are a few of the items on the top of the list.   [ read full article ]

Core Stability and Balance for Cyclists Revisited
By Rob Lockey, CSCS

In last year’s article I discussed the following core stability moves: planks, hip lifts, hip lift with knee extension, floor back extensions and oblique crunch. I would like to introduce two more core stability moves that increase the intensity of these isometric contractions: prone ball roll and supine leg curl. These are both done with an exercise ball and can be further increased in intensity by isolating to one leg.  [ read full article ]

Train with a purpose
By Rob Lockey, CSCS

Each spring, the little voice that has been locked away, endurance training, calls out for some attention. This is especially true for those folks who want to do well in events or races this summer.  [ read full article ]

Finish strong!
By Rob Lockey, CSCS

The summer event season is well underway. Whether it’s one bike tour, multiple running races or a triathlon series, it may be time to dial in training. [ read full article ]

Core Stability and Balance for Cyclists
by Rob Lockey, CSCS

As the winter slowly disappears and the days get longer and warmer, many cyclists will come out of training hibernation. You may have been hard at work but chained to a trainer, burning rubber. [ read full article ]

Wetter is Better: Proper Hydration for Increased Performance
By Rob Lockey, CSCS

As the sun finally decides to take up residence in our hemisphere this summer, the many outdoor activity seekers are inclined to live in a dehydrated state while trying to improve their athletic abilities. [ read full article ]

Optimize Endurance Services offers these following products for sale. Please contact OES for pricing on items not priced, to check stock of an item and to place an order

Men's Ascent Short Sleeved Jersey -Pactimo's totalfit design -Tapered waist -Stretchable waist side panels -Elastic sleeve hem -Full hidden zipper with    Pactimo pull logo -MP3 cable opening in center rear pocket -Simply the best fitting jersey you'll find	Women's Ascent Short Sleeved Jersey -Pactimo's totalfit design -Tapered fit with slight flare at the hip -Shorter overall length -Stretchable waist side panels -Elastic sleeve hem -Full hidden zipper with Pactimo pull logo -MP3 cable opening in center rear pocket -Simply the best fitting jersey you'll find	Price $85.00 including tax
Men's Ascent Bib Shorts -Made of Avertini lycra with totalfit design -Full lycra bib straps with breathable panel in back -State of the art Italian chamois Men's Continental Cycling shorts -Made of Dupont lycra with elastic waist -Chamois is Pactimo's Attaque model	Women's Continental Bib Shorts -Made of Dupont lycra with 8" inseam -Soft bib mesh straps -Chamois is Pactimo's Attaque model Women's Ascent Cycling shorts -Made of Avertini lycra with totalfit design -Women specific design -State of the art Italian chamois	Price $85.00 including tax
Specialized Water Bottle 24oz. Big Mouth -Leakproof cap with SofTop Poppett™ -Easy squeeze low-density plastic -Freezer and dishwasher safe -FDA-approved plastic -Made in the USA		Price $4.00 including tax
Breckenridge Wind Jacket -Versatile layering piece is lightweight and functional -Two way zipper -Lycra expansion panels on sleeves -Interior mesh lining -Breathable side panels		Price $95.00 including tax

Baseball Cap -Embroidered OES Logo -Light weight brushed cotton twill -Velcro closure -3' crown

Price $15.00 including tax

	For 30% off on Accelerade products click on the logo