Of course factors like finding rests on a climb help as well. This much is obvious. As a result of my research, I have certainly adapted my training regime to specifically work on building up a resistance to getting pumped (though it should be noted that I do not do this consistently. I might work on it for say, 3 months, and then not bother for another 5 months. I consider I'm controlling pump enough to get up the climbs I want to do. When I want to raise the bar a bit, I'll just do more endurance training, I suppose!). And yes, I've certainly noticed a massive benefit in having subscribed to this kind of training. As an example, I specifically remember the first time I ever got up a 26. I considered at the time it felt no harder than 24. Reflecting though, this was towards the end of a 3 month endurance training effort. That same climb now feels quite pumpy :-(
I've attached the summary document for you,
which will walk you through the logic of the following conclusion I have
If you are a vegetarian or vegan, you will be
thrilled to know that eating lots of lentils seems to make you powerful
and anti-pump as anything. Yee-hah!
Aerobic glycogen conversion is the most
readily available source of energy and the primary energy source up to
about 30 minutes of exercise. After 30 minutes, fat has been mobilized
from fat stores and becomes a major contributor.
When glucose is burned for fuel during
exercise, it is broken down to a chemical called pyruvate. If you are
working at a low enough intensity, sufficient oxygen will be available to
easily convert pyruvate to carbon dioxide and water, which are removed by
the lungs. When you are working at a very high intensity, however, there
is not enough oxygen to convert all the pyruvate to carbon dioxide and
water. The result is that some of the pyruvate is converted to lactic
acid, which builds up in the muscles and overflows into the bloodstream.
Lactic acid causes the ďburningĒ sensation felt in muscles during high
intensity exercise and also prevents muscles from working their best.
Lactic acid is often thought of as a ďwaste
productĒ. In the presence of oxygen, however, it is easily converted to
ATP (Adenosine Tri Phosphate) and becomes a fuel.
Given that high levels of lactate/hydrogen
ions will be detrimental to performance, one of the key reasons for
endurance training is to enable the body to perform at a greater pace with
a minimal amount of lactate. This can be done by long steady runs, which
will develop the aerobic capacity by means of capilllarisation (formation
of more small blood vessels, thus enhancing oxygen transport to the
muscles) and by creating greater efficiency in the heart and lungs. If
aerobic capacity is greater, it means there will be more oxygen available
to the working muscles and this should delay the onset of lactic acid at a
given work intensity.
Capillaries are microscopic vessels that carry
blood between the smallest arteries or arterioles and the smallest veins
or venules. Capillaries have a diameter of approximately 0.008mm - not
much wider than the red blood cells that flow through them, so that the
red blood cells carrying oxygen and other nutrients are obliged to pass
through them in single file. The capillary walls are permeable to
substances such as oxygen, glucose, carbon dioxide and water which can
thus move freely between the blood and the tissue fluid that surrounds all
cells. In all, the vascular network (of an average person) contains some
10,000 million of these capillaries, which act as go-betweens for the
arterial and venous systems. The capillaries are where the important
functions of circulation take place : the exchange of material between
circulation and cells.
Red blood cells are the blood cells that carry
oxygen. Red cells contain haemoglobin and it is the haemoglobin which
permits them to transport oxygen (and carbon dioxide). Haemoglobin, aside
from being a transport molecule, is a pigment. It gives the cells their
red color (and their name).
Red blood cells perform the most important blood duty. A single drop of blood contains millions of red blood cells which are constantly traveling through your body delivering oxygen and removing waste. If they weren't, your body would slowly die.
Red blood cells are red only because they contain a protein chemical called hemoglobin which is bright red in color. Hemoglobin contains the element Iron, making it an excellent vehicle for transporting oxygen and carbon dioxide. As blood passes through the lungs, oxygen molecules attach to the hemoglobin. As the blood passes through the body's tissue, the hemoglobin releases the oxygen to the cells. The empty hemoglobin molecules then bond with the tissue's carbon dioxide or other waste gases, transporting it away.
Over time, the red blood cells get worn out and eventually die. The average life cycle of a red blood cell is 120 days. Your bones are continually producing new blood cells, replenishing your supply. The blood itself, however, is re-circulated throughout your body, not being remade all of the time.
Since the human body is continually making
more blood, it is safe for healthy adults to donate blood. The blood is
then stored for use in emergency situations. Initially after giving blood,
the donor may feel some momentary lightheadedness due to the loss of
oxygen-rich red blood cells and blood sugar. The body quickly stabilizes
Hemoglobin is contained entirely in the red
blood cells, amounting to perhaps 35 percent of their weight. To combine
properly with oxygen, red blood cells must contain adequate hemoglobin.
Hemoglobin, in turn, is dependent on iron for uts formation. A deficiency
of hemoglobin caused by a lack of iron in the body leads to anemia.
Iron is lost in cooking some foods even under the best conditions. To retain iron: .Cook foods in a minimal amount of water. .Cook for the shortest possible time.
Pasta, white rice, and most breads made from refined flours are enriched with iron, because iron is one of the nutrients lost in processing. Other nutrients added to refined flours and pasta are thiamin, niacin, and riboflavin. Enriched products or products made from enriched flour are labeled as such. Minimum and maximum enrichment levels are specified for thiamin, riboflavin, and niacin, but only a minimum level of iron is required in farina. Thus, iron enrichment levels for farina vary from brand to brand.
Most ready-to-eat and instant-prepared cereals
are fortified with iron. Fortified ready-to-eat cereals usually contain at
least 25 percent of the U.S. RDA for iron. Since cereals vary, check the
label on the package for the percentage of the U.S. RDA for a specific
The main source of iron in our diets is usually red meat, but we can get good amounts from some other foods.
Meat - 150 g steak gives us about 4 mg or 25% of the recommended intake for women.
We need about 300 g of fish and 430 g of chicken to get the same amount of iron.
But we only need 40 g of liver or kidney to get 4 mg of iron - or half a dozen oysters, 40 to 50 g of mussels or 130 grams of sardines.
Other reasonable sources include breakfast cereals with iron added, wholemeal bread, seeds and nuts, some dried fruits, lentils and dried beans, Milo, green vegetables.
But we get different rates of absorption of iron from different foods. Iron is much better absorbed from red meat than from plant sources.
We can improve the absorption of iron by:
What about vegetarians?
Vegetarians can obtain iron from other sources
- cereals, nuts, soy products, vegetables and the tendency to eat plenty
of fruits and vegetables provides extra vitamin C to improve the
absorption. However the iron in some soy products is less available. Miso,
tempeh, and tofu have better rates of absorption than soy milk.
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