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This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate). Threshold Pace Test First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below. Warm-up 03 mins @ 70-75% of FTP (3/10 RPE scale) 15 secs @ 100-110% (9/10) 01 mins @ 70-75% (3/10 ) 15 secs @ 100-110% (9/10) 02 mins @ 70-75% (3/10 ) Main Set 30 mins @ paced max effort 100-110% (9/10) Cool Down 08 mins @ 50-55% (2/10 ) Threshold Pace Zones Your Threshold Pace is your average pace from the 30 minutes. For example, if your average pace was 4:31 min/km, your Threshold pace is 4:31 min/km. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for pace. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your Threshold Pace and zones based of the below. Table 1: Running Pace Zones THR Zones Your Threshold Heart Rate is your average heart rate from the 30 minutes. For example, if your average heart rate was 181 bpm, your Threshold Heart Rate is 181 bpm. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for heart rate. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Table 2: Running Heart Rate Zones Setting up Zones Once you know your Thresholds (THP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click run, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) then click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for pace. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let BCA know. Email: info@breakawaycoachingandanalytics.com

This article goes through how to set-up your bike training zones based off your FTP (Functional Threshold Power) and THR (Threshold Heart Rate). FTP Test First you will need to complete an FTP test, which is a 20 minutes paced max effort. The FTP test take less than an hour, the protocol used in the BCA training plans is below. Warm-up 04 mins @ 50-55% of FTP (2/10 RPE scale) 30 secs @ 100-110% (9/10) 02 mins @ 50-55% (2/10 ) 30 secs @ 100-110% (9/10) 03 mins @ 50-55% (2/10 ) Main Set 20 mins @ paced max effort 100-110% (9/10) Cool Down 10 mins @ 50-55% (2/10 ) FTP Zones Your FTP is 95% percentage of your average power from the 20 minutes effort (FTP = average power x 0.95). Example, FTP = 255w (average power from 20 minutes) x 0.95, FTP = 242w. The below table shows the training zone ranges for power. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your FTP and zones based of the below. Table 1: Cycling Power Zones THR Zones Your THR is 6 bpm less than your average heart rate from the 20 minute test (average Heart Rate - 6 = THR). Example, THR = 176bpm (average heart rate from 20 minutes) - 6, THR = 170bpm The below table shows the training zone ranges for heart rate. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Table 2: Cycling Heart Rate Zones Setting up Zones Once you know your Thresholds (FTP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click bike, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for power. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let BCA know. Email: info@breakawaycoachingandanalytics.com

James Craven an Ultra Endurance Cyclist has ridden in the top 10 of a few races including the Transcontinental Race, Transpyrenees Race and Atlas Mountain Race, has written the latest blog for BCA about some of his fantastic experiences. I stumbled on Jonathans BCA training plans through the trainingpeaks online store after Covid-19 forced me to rethink my training. I had a few self supported ultra endurance bike races lined up for the 2020 season but these had all been delayed and I was losing motivation to train. The UK went into lockdown not long after I got back from my first off-road race, the 1200km Atlas Mountain Race, which had taken its toll on my body. Riding around 230 km a day on rocky terrain was tough! I trained over winter with no off season this year as the race was so early in the year. Furthermore, with the need for us all to be sensible when going outdoors to reduce the spread of covid-19, I ended up taking some much needed time away from cycling. But after a couple months of taking it easy and signs of some racing possibly being re-started later in the season, it was time to get back on the bike and build up some fitness. I wanted to regain my fitness fast, and wanted to train using power on an indoor trainer to use my time effectively. For all my previous races I had trained using a combination of a TrainerRoad plan on the indoor trainer (e.g. their Gran Fondo plan), combined with riding long rides outdoors. Many of my friends had recently joined Zwift and I was enjoying racing and riding on the Zwift platform so had cancelled my subscription to TrainerRoad, but I was finding the Zwift training plans terrible. They seemed to have no structure, targeting many zones within the same workout, and no periodisation or change in intensity (e.g. no blocks of heavy load then a bit of rest). Plus it was not easy to customise the plan if needed, and tailor it to take account of my outdoor riding which I do without a power meter. With some searching online I found you can link TrainingPeaks to Zwift. The workout planned for the day in Trainingpeaks would automatically come up in the workout menu on Zwift. I had a quick look through plans on TrainerRoad and found the BCA plans to be what I was looking for at an affordable price. So far I am very impressed, Jonathans plans give loads of information on all the workouts and overviews of the outcomes of the plan. It’s really a holistic plan that doesn't just include cycling training, but also advice on stretching, nutrition, and some strength and mobility sessions planned in as well. These are all things I have previously tried to work into my training but without any professional coaching advice, or consideration to how it complements my plan. I like the workouts, they seem to be a good mix of tempo, V02 max and other sessions, similar to what I have found works for me before. As I was impressed with the plan so far I was keen to work with Jonathan to help me create a slightly more specific plan with some more personalised advice. A big thank you to James for writing this blog, a fantastic ultra-endurance cyclist, who we wish the best of luck for your training. Check out the BCA cycling plans in the link below if this inspired you! Link: https://www.breakawaycoachingandanalytics.com/cycling

Forgetting something on event day can be the worst feeling in the world. As a result, BCA has put together an event day checklist. Cycling - race licence/cash for day licence - gels - spare wheel - turbo/rollers - turbo wheel - helmet (or aero-helmet) - gloves - fluids/electrolytes - sunglasses - pins/race numbers - spare wheels, tires or tubes - bike tools - puncture repair kit - bike pump - computer headset Running - race licence/cash for day licence - gels - towel - race shoes - warm up jacket - socks (not for triathlon) - sunglasses - computer watch Triathlon - race licence/cash for day licence - gels - towel - wetsuit - powder for shoes - swim cap - goggles x 2 (spares) - computer watch - tri-suit - number belt - elastic laces - anti-fog drops - use cycling and running above for bike and run leg. Other - sun cream - travel details/directions - race details - portable phone charger - bento box - post event fuel (fluids and foods). Please let BCA know if there is something missing from the list. Good luck on event day.

The tapering phase will often determine whether you go into an event under cooked, over cooked or just right. Plus, it can even result in fitness gains of 3%. So, what is the most effective way of tapering? The Science Tapering can be summarised by the saying 'less is more'. What tapering specifically means is when training volume declines for a specific period prior your main event and improves performance across a broad range of exercise modes. Tapering is also a critical phase which allows the body to recovery from heavy training loads. Murach et al, (2015) The aim of a tapering is to enhance recovery while maintaining fitness. This can be manipulated across four dimensions, length, frequency, intensity, and volume. However, tapering is not designed to achieve additional adaptations or fitness gains. The length of a taper varies between sports, generally, the longer your event the longer the taper. For example, a marathon may require a two-week taper, whereas a short time trial (< 16km) may only need to be 4 days. On the other hand, the frequency of training should remain the same in highly trained individuals and technique-based sport. For example, in a triathlon context maintaining swimming frequency should be considered the priority. Although, for beginner athletes, frequency should decline by 30-50%. Furthermore, studies have shown decreasing training intensity (i.e. working in < zone 2) while maintaining frequency and volume is not an effective taper. As a result, current studies are suggesting in order to maintain fitness and decrease fatigue, training intensity must remain the same but frequency and volume declines. Lastly, the volume of training is arguably the most important when dropping fatigue. The decline in volume as a percentage varies between studies however, with most falling within a 40-60% range. In addition, training volume should decline exponentially instead of a step-decline or slow linear decline. Adaptations The cumulative fatigue that builds up due to high training volumes can be the consequence of many factors, including the stress of daily training. However, this is also the result of depleted muscle glycogen stores. This results in expanding muscle glycogen stores which is beneficial for carbohydrate loading. Progressively, when training volume declines, fast-twitch muscle fibres respond drastically (peak force can increase by 11% as a consequence of the tapering phase), resulting in an increased exercise economy. The process of fast-twitch fibres hypertrophy (enlargement) can be enhanced with power strength training in the previous training cycle. Recommendations Below is an example of how to taper an intermediate 10km runner. The training frequency and intensity remains the same as the previous phase. In addition, the number of intervals from Wednesday's Week 1 workout also declines by 1. In turn, helping drop fatigue and maintain fitness. Conclusion: The 'less is more' approach is an effective way of tapering and can increase performance by up to 3%. However, this is dependent on three main factors, length, frequency, intensity, and volume. Finally, for best effect, training volume should decline exponentially between 40-60%.

The Marathon is considered the pinnacle of human performance, and in addition to this, humans can run the fastest marathon of any species. So, how does one train for the ultimate race? The Science: Our ability to run a marathon is largely influenced by four main factors, VO2 max (your maximal oxygen uptake), running economy (amount of oxygen used at average marathon velocity), Lactate Threshold (LT - when lactic acid accumulates in the bloodstream), and available fuel sources (i.e amount of carbohydrates or fats stored). VO2 max is predominantly genetic, therefore, adaptations through training are limited (5%). As a result, it makes senses to focus training on dealing with the metabolic demands (how efficiently the body uses available fuel sources), increasing running economy and LT. Midgley et al (2007) At the top level, marathons are run at 96% of critical speed (a similar measure of LT). In addition, LT is considered the best predictor of endurance performance (R values are often 0.88 and above - very strong correlation). Meaning, even if you have a lower VO2 max with the right training you can buffer blood lactate levels by up to 10.3%. Progressively, what sets humans apart from other animals when it comes to marathon running is are thermoregulation (maintaining homeostasis). A by product of exercise is heat production, which must be transported to the surface of the skin. The body does this by vasodilating (expanding) the arteries and bloods vessels, and as a result sweat is released from the plasma of the blood. However, the problem with this is you lose sodium (an important electrolyte) through sweat. Furthermore, during training, sodium concentration of sweat increases and they re-enter the body through the reabsorption glands (Eccrine glands) leading the electrolyte back into the bloodstream, thus improving thermoregulation. Which is a key feature in humans that allow us to run further than any other animal. So how do you consider all this when training? LT Training: Unsurprisingly, to increase your LT you will need to endure a bit of pain. Intervals above your Functional Threshold Pace (FTP) can offer improvements 2.5% higher when compared to intervals at threshold. Example 1: WU - 10 mins @ Z1/2 MS - 4 mins @ 104 of FTP + 1 mins @ Z1. x 4-6. CD - 10 mins @ Z1 Example 2: WU - 10 mins @ Z1/2 MS - 2 mins @ 110 of FTP + 30 secs @ Z1. x 6-10. CD - 10 mins @ Z1 *Although technically speaking unless you have been to a lab and completed lactic testing you cannot 100% accurately complete LT training. Nutrition: The body requires 60-90 grams of carbohydrates per hour of exercise lasting longer than 90 minutes. However, it is thought the gut may be a limiting factor to performance as it is not always practical to consume the recommended amount when running. Consequently, increasing the body's ability to metabolise fats may be a more practical way of meeting the required energy demands of a marathon - roughly 2500 Kcals burnt during a marathon (the body stores around 96,000 Kcals). To improve this, try overnight fasting (meaning the last time you eat is 20:00) followed by a training session the next morning (while fasted). Start with short runs (< 20 minutes) and build this up over time. As you improve your bodies threshold for using glycogen (carbohydrates) will increase - meaning you use fats for longer. Conclusion: The main factors to consider in your training is nutritional strategies during a marathon to prevent 'hitting the wall'. Plus, increasing lactic threshold with intervals above FTP are very effective when trying to improve your marathon speed.

Everyone experiences fatigue as a natural part of training. But what actually is fatigue and what strategies can minimise fatigue? The Science Fatigue is defined as the decrease in the ability to generate force or sustain muscle contractions when exercising. In addition, fatigue can be split into two forms, central (nervous system) and peripheral (muscular). Central fatigue originates from the cerebral cortex (the outer layer of the brain) through a decrease in motivation. The body is sending this message as a defence mechanism to prevent overexertion. These messages are sent via the Central Nervous System (CNS) which results in a lack of coherence between motor neurons (controls muscle contraction) and both the cerebral cortex and spinal motor neurons. However, central fatigue has a minor role in contraction failure accounting for 15-22%. On the other hand, peripheral fatigue refers to repeated muscle contractions during a period of time (a marathon for example). The force a muscle produces is dependent on the number, size and type of fibres being exerted. For example type II muscle fibres (fast-twitch) can produce high amounts of force in a sort space of time. Conversely, as a result type II fibres are also more susceptible to fatigue. Furthermore, the depletion of muscle glycogen storages is also considered a fatigue mechanism. This particularly applies to endurance sports were the effort level requires carbohydrates. The body can store up to 2000 Kcal in the muscles and liver. However, this becomes depleted after roughly 120 minutes when working at 83% of your VO2 max, unless fuel is taken on board during. So are there ways of decreasing/accompanying fatigue? Nutrition In addition, training results in an inflammatory response in the musculoskeletal system due to muscle tears. In some cases, muscles can be depleted of energy after a workout – you may begin to feel hypoglycemic if this is the case. To prevent the depletion of muscle glycogen stores, consuming high GI carbohydrates during exercise is recommended. But, the amount varies depending on the length of exercise. A guide to this is below: 30-75 minutes ------ < 30 grams per hour. 1-2 hours ------------ 30 grams per hour 2-3 hours ------------ 60 grams per hour 2.5 > hours ----------90 grams per hour Furthermore, following training is a 15-20 minutes window when the muscles are highly absorptive. To accommodate these responses, it is best to consume high GI carbohydrates and low GI protein for longer synthesis within the window. Sleep Aim for 10 hours sleep per night – which is considered suitable for athletes. However, if this is not practical then consider naps during the day. Naps are split into two categories, short (15-20 minutes) and long (30-60 minutes). A short nap results in poorer long-term cognitive function (decision making) but better short-term function. Whereas long naps have the opposite effect and is believed to engage the brain in REM sleep. Plus, studies have shown to have a positive effect on performance (see 'How Much Sleep Do Athletes Need' post for more detail). Walking Sitting at a desk or with legs crossed is bad for blood flow and can even cause turbulent blood. To combat this, utilise active recovery by completing small walks (5 minutes) every 30-60 minutes. Compression Compression socks have been shown to increase blood flow by causing arteries and blood vessels to constrict. This process is known as vasoconstriction and increases blood flow and velocity. The additional oxygenated blood flow enhances the recovery process. High Cadence, Low Resistance Training A high cadence (100 rpm) is considered more efficient compared to other Candace ranges. Therefore, if you are suffering from DOMs (Delayed Onset Muscle soreness) a high cadence low resistance ride would be useful. As workouts like these increase the blood supply to the working muscles. In turn, enhancing recovery without causing much stress on the body. Additionally, for future reference the symptoms of overtraining include: - lack of motivation - increased perceived exertion for same effort - mood swings - struggling to sleep - excesses fatigue Conclusion To conclude, there two types of fatigue - central and peripheral - both of which can be accompanied by improved lifestyle factors such as amount of sleep and nutritional intake.

You may see many different cadence styles when watching cycling - Chris Froome high climbing cadence or Tony Martin low grinding time trial cadence – but which is considered the optimal range? The Science: A rider's cadence accounts for 10% energy expenditure when training - denoting a poor (or inefficiency) pedaling style could result in a lot of lost watts. Additionally, energy expenditure is related to cadence, so the higher your cadence generally means more energy expended. However, one study pointed out there is a bracket that is considered the optimum range. When time trialing (a 30 minute TT in this instant) riding with a cadence at 60 rpm and 120 rpm was 3-10% inferior when compared to riding between 80-100 rpm. Although a cadence of 80 rpm was only 1.7% superior to 100 rpm. However, there is an alternative, a cadence of 100 rpm resulted in a higher average energy turn over rate over other cadences. Essentially this means less fatigue is develop because the body is able to provide itself with energy at a more efficiency rate than other cadences. As a result, it is suggested that riding at a cadence of 100 rpm would be best for endurance rides or longer time trials (30 km >). So, how do I improve my cadence/pedalling efficiency? Climbing Efforts: To improve both the strength of the glute muscles and cadence there are two main exercises that can be utilised. The first is riding up a hill in zone 3 or 4 depending on how you feel but, you must remain seated the whole all the way up. This essentially does not allow your leg muscles any relief when riding. Over time increase the intensity you ride up the climb, which in turn forces you to work on your pedaling by when remaining seated. Furthermore, a second workout that is believed to work is low cadence high resistance drills. As these workouts increase testosterone, which increases VO2 max. Ride a climb with a minimum grade of 3% and ride up the climb with a cadence range between 55-65 rpm as hard as you can go - use the descent as recovery - repeat x 4-10. Over time both pedaling efficiency and muscular endurance will improve. High Cadence Drills: Although high cadence drills have actually been shown to have a negative impact on performance (due to the lack of resistance which does not causes enough stress on the body for necessary adaptations to be made). This exercise is only used for active recovery style workouts. Complete as follows after 10-15 minutes warm up: 60 seconds @ 75-80% : 150-160 rpm 60 seconds @ 70-75% : self selected rpm repeat x 5-10. 5 minutes 70-75% between sets (2-3 sets). Conclusion: Cadence is clearly an important variable to training and it is worth aiming to improve pedalling efficiency. But, overall a cadence between 80-100 rpm is best depending on the length of the ride.

There is an increasing amount of master athletes participating in sport. Therefore, understanding how training needs to be adapted is critically important. The Science: Master athletes are generally considered people who are over the age of 35 years (as opposed to senior athletes who are older than 50 years) and trains or takes part in athletic competitions. Furthermore, There are three types of master athletes: ones who have been consistently training most of their life (advanced), ones who stopped but have been through structured training in the past (Intermediate), lastly, athletes new to the sport with little to no prior experience (Beginner). Understanding which type of Master athlete you are will either help tailor your training or decide which BCA training plan to pick. But what are the age-related declines? Current evidence supports a 10% decline in VO2 max every ten years. Which is in part due to a reduction in maximal cardiac output (the amount of blood pumped around the body by the heart per minute) caused by a reduction in max heart rate. However, despite a decline in VO2 max, lactate threshold (LT) tends to remain the same in proportion to VO2 max. For example, if you have a VO2 max of 65 mL/kg/min and your LT was at 37.7 mL/kg/min of VO2 max (58%) then in ten years time your VO2 max would decline to 59 mL/kg/min (10% decline), but your LT would still be around 58% of 59 mL/kg/min. Additional central factors include decreased stroke volume (amount of blood pumped in one beat of the heart) which is affected by a decline in total blood volume. Age related decline in skeletal muscle mass (also known as sarcopenia) begins around 35 years and effects type II muscle fibers most (fast twitch). By the age of 80 years 50% of muscle fibers a have disappeared from the limb. The size and contractile performance of type I muscle fibers (slow twitch) also decline. So how can training accomodate all of these factors? Recommendations: Lactate Threshold: Repeating the same intervals over time results in less improvements/adaptations made. It is therefore, advised that LT intervals (high zone 3/4) start with longer interval duration to focus on endurance. As training becomes more race specific shorten the interval length, but increase the intensity and decreases the rest period. Example below: 1. 20 minutes @ 085% + 5 minutes @ 65% x 2 - tempo intervals 2. 10 minutes @ 095% + 2 minutes @ 65% x 4 - sub-threshold intervals 3. 08 minutes @ 100% + 2 minutes @ 65% x 5 - threshold intervals 4. 05 minutes @ 105% + 1 minutes @ 65% x 5 - maximal aerobic power intervals Rest Days: Training should have a ratio of 3:1 meaning on average for every three days there is a hard workout. One of those 3 days may include a strength workout or a rest day. Therefore, a rest day at least twice a week and ideally one of which on a Friday. A Friday rest day allows you to go into the week (when training load is higher) feeling rested. Your second rest day may be best on a Monday to recover from the endurance miles. Strength Training: As mentioned, muscle mass begins to decline from the age of 35. As a result, aim to include strength training 2-3 times a week. The first 3-4 weeks of training should focus on muscle hypertrophy (to increase the size of muscle fibers). Hypertrophy means a slower speed of contractions (3 seconds down - 3 seconds up). Before progressing to strength, then power 3-4 weeks before your first event. Example Training Week: - Go into the weekend endurance load rested. - Strength twice a week. - Assumes the following Monday (day 8) is a rest day to recovery from weekend. - Mid-week intervals to focus on LT. - Endurance rides are not too long to prevent an overload of fatigue. Conclusion: To conclude, you should aim to maintain your LT while decreasing the rate of decline in muscle mass. In addition, prioritise rest, as master athletes are less likely to recovery from overtraining.

Veganism is on the rise and with documentaries such as the ‘The Game Changers’ you can see why. But importantly what are some of the things to consider and what is the practicality of a vegan diet for endurance athletes? The Science: A vegan diet – eliminating all animal products from your diet – is growing in popularity due to many factors, however, one of these reasons are the health benefits associated with the diet. These include a reduced risk in heart disease, lower Low-Density-Lipoprotein (the bad cholesterol) and type II diabetes to name a few. Furthermore, a vegan diet may even result in a 15% reduction in cancer. The cholesterol from high fat foods such as meat products causes damage to the inner lining of the artery walls (the endothelium), in turn, causing an inflammatory response (similar to damaged muscle fibres after exercise). This triggers monocytes to travel to the area of damage. However, the monocytes overtime turn into macrophages (due to stimulation of oxidised cholesterol) which converts to plaque. As a result of the plaque, atrial walls thicken causing turbulent blood and eventually serious health issues such as blood clots. On top of this meat is considered by the World Health Organisation (WHO) a carcinogen, cause of cancer, therefore avoiding meat may be necessity. But how does this apply to the athletic population? When training you are reliant on blood flow for oxygen transport. Therefore, supporting good vascular health is of critical importance. Unfortunately, literature regarding the effects of a vegan diet on athletic performance is limited, which makes it harder to draw meaningful conclusions. However, below are some of practical elements to going vegan while being an athlete. What about protein? Typically, endurance athletes need between 1.2-1.6 grams/kilogram of body weight worth of protein per day. However, the quality of the protein must also be considered. What is meant by this is the amino acid profile of the protein. Plant proteins do indeed have a significant reduction in amino acids when compared to animal products. Resulting in less protein synthesis – meaning animal protein is better for repairing damaged muscles. However, by combining two plant-based proteins in one meal can result in a full amino acid profile (soya beans and cashews for example). Therefore, the lack of essential proteins gained from meat can be made up for with plants. Do I need to supplement? Yes. But, you may need to even if your not vegan. This is referring to Vitamin B12, and it is believed that up to 15% of people are deficient of it, including meat eaters and vegans. However, particularly if you are vegan, supplementation is crucial as plans do not provide any VB12. VB12 is important for keeping nerve and blood cells healthy. In addition, VB12 prevents cancer through cell replication. Furthermore, generally, it is recommended we need 2.4 micrograms per day (2.6mcg if you are pregnant). In case you feel you may suffer from a deficiency, symptoms include fatigue, weakness, constipation, loss of appetite, and weight loss. Conclusion: A vegan diet may be of great benefit to you and certainly worth a try (although always consult a doctor), assuming you don’t just eat Oreos. Especially when considering some of the negative health aspects to meat consumption it may be the difference you need to have a great season. If you have tried/currently on a vegan diet send in your experience as we are interested to hear how your performance changed as a result. Further Reading: Health Benefits and Risks of Plant Proteins – Krajcovicova-Kudlackova, M.