AILMENTS

ALLERGY-Allergic illness can be asthma eczema food allergies hay fever.
Food allergies have increased over the past 30 years.
The immune system is designed to fight off bacteria and viruses. If you suffer from a food allergy eggs peanuts the body mistakes these foods as foreign and attacks them as a result the immune system reacts.

COLDS- Cold preventative measures. Wash your hands more regularly especially when traveling on public transport or after being in busy places. No-Germs spray is an alcohol-free hand cleaner and sells for £2.99 for 50ml.
Good regular carbohydrate fuel leads to reduced chances of infections. Low carbohydrate stores results in higher stress hormones especially when training which weaken your immune system and continued inadequate carbohydrate can delay you recovering from illness. Wearing the correct clothing so you do not get too hot or too cold can help.

Getting cold can lower your immune system resulting in being more prone to colds. A guide is you should feel cool in the first few minutes when you leave your home to go cycling or running then as you exercise and warm up your body will adjust to the outside temperatures. If you are wearing too much you will get hot and sweaty and then chill easily.

Always carry an extra layer to use should the weather change struggling home rather than putting on your emergency clothing is usually a mistake and a cold or feeling weak will result in the next few days. Ironmate Tips. Always make a carbohydrate drink for any session lasting more than 50 minutes or sip a drink throughout a training work out if you are feeling tired or recovering from a cold, this will help speed up recovery.

If you are prone to illness make 2 drinks so you have one already made when you return home to start refueling straight away. Drinking just plain water before you train is a least effective way to hydrate you compared to a carbohydrate or electrolyte drink. Taking 1000mg of vitamin C in one amount has not been proven to help and can actually cause an upset tummy so it is better to take vitamin C in regular smaller quantities. Zinc can also help shorten the time you have a cold by up to 50% Zinc lacking in the diet can lead to reduced energy levels suppressed immune system and low testosterone production.

Men should aim for 10mg and Women should aim for 7mg a day obtained from crab, Dairy, Eggs, fortified Cereals, green Vegetables, Nuts, Steak and wholegrain Cereals. How can I get rid of a cold quickly? The best way considered are the following. Increase Vitamin C intake up to 4g every four hours. Keep your blood stream fed with Vitamin C this will stop the virus from surviving.

Eating fresh fruit regularly contain good sources of vitamin C helps; the body is unable to store it so regular requirements are necessary. The body excretes any excess requirement. Keep Hydrated avoiding dairy foods

DROWSY-If you get very drowsy or tired after lunch. The main reasons for this are Eating too much, eating too many carbohydrates like Pasta, drinking stimulates i.e. alcohol, Allergic to something you eat particularly lunchtime. Your options are, Eat little and often. Reduce the amount of refined carbohydrates; these could include Baked Potatoes Pasta, refined White bread, Sugary drinks, and snacks like Chocolate. These raise your blood sugar level, insulin is released to reduce this sudden surge creating a sudden fall, which can make you, feel drowsy.

Try varying your diet a suggestion could be protein and vegetables or salad. Drink Natural Mineral water Herbal teas or decaffeinated drinks. You may have a food allergy to beef, milk, Soya or wheat try not eating these to see what effect they have on you.

Glycogen is stored in the liver and the muscles and can store about 2000 kcal.GI Diet-GI stands for Glycaemic index and groups foods into fast medium or slow how they are broken down and absorbed. Glucose for example has a high rating while durum wheat pastas are low to medium Gig. The Gi Diet can still make you fat, it’s the amount you eat not only the type of food you eat. Hydrated What other benefits are there to being hydrated. It keeps the skin Hydrated.Iron rich foods Good sources of food include Red Meat Organ meats including Liver and Dark green leafy vegetables however Iron absorption is much harder to be used by the body. Good sources of iron for vegetarians include dried fruit especially prune, Kidney beans and spinach contains a rich source.

To help hay fever symptoms reduce or stop avoid taking Oats Rye wheat Kiwi Fruit Raw tomatoes, birch trees. Avoid apples celery curry pears spices. Treatment anti-histamine. Dietary Iron from animal products is more easily absorbed.

FEMALE ATHLETES The difference between female & male athletes is that women have longer legs and shorter torsos than Males for the same height. Also Females tend to have smaller hands feet and narrower shoulders. Female bike geometry should therefore be different to a male’s bike. The top tube should be shorter. Due to Females generally having shorter arms in relation to leg length the drop from tip of front of saddle to handlebar. Females also tend to be more flexible than Male cyclists. Women are different to men-There are many differences to Male and Females. In sport women are physically different in many ways.
Attitudes outlook genetic makeup and the way women often plan how they approach and attempt an event.