Wiggle’s Guide to Sports Nutrition for Running

Running the Virgin London Marathon? Preparing for your first 5k or 10k race? No doubt you’ve been logging the miles, you have the final weeks of your training programme all mapped out and you’ve worn your kit in perfectly – but what about sports nutrition? It’s an area many runners tend to overlook, but it’s a vital one which can’t be ignored if you’re going to get the most from your training and racing.

You could be forgiven for feeling baffled by the wide range of energy drinks now available. At Wiggle alone, we stock more than a dozen different brands so it pays to know one from the other and find the right product for you.

Energy drinks are designed to keep your energy levels topped up as you train or race by delivering carbohydrate and other nutrients to your working muscles. Your body is only able to store a certain amount of energy (about 2000 calories) and once those stores start running low, you’ll feel the effects. Often referred to in running as “hitting the wall”, it’s a feeling you want to avoid if at all possible – you’ll feel tired, sluggish and possibly even dizzy or faint.

It’s obviously almost impossible to eat while running, but if taking part in an event like a marathon, you will need to stay well hydrated and take on energy throughout the race. This is where energy drinks and gels come into their own, providing you with much needed calories to ensure you can keep going. Drinks stations on race routes usually provide water and energy drinks for runners every few miles, so be sure to take on enough of both to keep you well fuelled.

After water, the most important nutrient you’ll need is carbohydrate in its simplest form (aka sugar) which your body ingests easily and sends to your muscles. With energy drinks, nutritional content can sometimes vary hugely from product to product. Maximuscle’s Viper energy drink, for example, contains 86.4g of carbohydrate per 100g (of which 50g is sugar) and 379 Kcal, while Science in Sport’s Go has 90g of carbohydrate per 100g (of which 17g is sugar) and 360 Kcal. Torq Energy Powder contains 96g of carbohydrate per 100g and packs in 384 Kcal whereas High 5’s EnergySource has 97g of carbohydrate per 100g (of which 33g is sugar) and 384 Kcal.

Among the most popular energy gels for runners are Science in Sport’s Go Gels (available in blackcurrant, orange and tropical flavours), Torq’s gels (flavours include black cherry, orange & banana and strawberry yogurt – plus caffeinated gels are also available) and High5’s gels. They typically contain about 90 calories per sachet and provide about 20-25g of carbohydrate.

Relatively new to the market are Lucozade Sport’s products, which include gels, drinks, recovery drinks and bars, caffeinated drinks and protein powder. As the nutrition sponsor of the Virgin London Marathon, its products will be provided to runners on race day so if you’re running the marathon it’s wise to try them out beforehand.

Of course, if it was all just about carbohydrate and calories it would be fairly straightforward, but the sports science behind energy products has developed at such a rapid rate in recent years that there is now more to consider. Do you want your drink to be caffeinated, with protein, isotonic, with electrolytes, all of the above or none? Confused? Fear not, we’ve drunk them all…

Carbohydrate & Protein Energy Drinks

Studies have shown that consuming carbohydrates together with protein enables the carbs to be ingested more efficiently. A combination of carbs and protein drives more energy to the working muscles during exercise than just consuming carbs alone. The protein also protects muscles from being broken down and used as fuel during endurance training and competition. Products such as High5’s EnergySource 4:1 with Super Carbs is one of the most popular carb:protein drinks and contains 77g of carbs and 20g of protein per 100g.

Caffeinated Energy Drinks

A lot of research has been undertaken into the effect of caffeine on performance. Its presence in a number of energy drinks and gels is evidence enough of the boost it can provide in training and racing. The effects can really be felt, particularly if your everyday diet is low in caffeine. It is no secret that caffeine can help to ease fatigue, increase awareness and lift mood. When used in a sports drink it can help to reduce the perception of fatigue and the perceived rate of exertion, which is obviously going to prove beneficial to performance, especially in those final closing miles of a long, tough race. Drinks such as Maximuscle’s Viper Extreme and High5’s XTreme contain high levels of caffeine – 150mg per 50g serving, which is not too dissimilar to a freshly brewed cup of coffee (which contains between 110 – 150mg of caffeine). If you feel this type of product could be of benefit to you ensure you try it in training before using it in a race. It might also be worth trying caffeinated gels too, such as Torq’s gels with guarana or Science in Sport’s Smart gels.

Isotonic Energy Drinks

If training or racing in warmer climates, it is worth considering using an isotonic energy drink/one high in electrolytes (salts). This enables you to rehydrate faster and replace the electrolytes you lose through excessive sweating. Fast fluid replacement combined with carbohydrate refueling are critical to performance in hotter, humid conditions so products such as Science in Sport’s Go Electrolyte and High5’s Isotonic are definitely worth trying. Tablets such as Nuun’s Active Hydration Tablets and Motor Tabs Fluid Replacement System are also worth considering. Motor Tabs come individually wrapped and Nuun come in a tube. These can be dropped into water to make a simple hydration drink.

Recovery Drinks

It’s not all about what you drink during exercise. What you take on afterwards is equally as important and there are a number of different drinks available which are designed to aid recovery. Wiggle currently has an exclusive deal with For Goodness Shakes, which has just launched its new recovery powder sachets which combine taste with performance. The drink has been designed to energise, rebuild and rehydrate your body after exercise. Its blend of carbohydrate and protein helps replenish energy stores and repair tired muscles. It’s easy on the stomach and the special rod-shaped pack is simply torn open and fits vertically into your water bottle to dispense without spillage.

Timing is everything

After vigorous exercise, there’s a 20-30 minute window in which your body will replenish depleted energy stores at a faster rate. For this reason, it’s a great idea to get into the habit of finishing your workout with a recovery drink like For Goodness Shakes. Your body will thank you for it the next time you go out running.

Word of warning

With all energy and recovery drinks and gels it is strongly recommended that you test them in training before using them in racing as not all powders and flavours will suit all palates. After some initial experimenting, you’ll soon find the rocket fuel that’s right for you. Happy training and racing!

(You can also check out our other guides to: Front Lights, and Rear Lights).

Cycling is a time and labour intensive sport, there are no shortcuts to success. Perhaps not good news for the time poor among us, but there is a piece of equipment all cyclists should own which will help maximise the training time you do have – especially when it’s dark, wet or just inconvenient to be ‘out there’. A turbo trainer.

A traditional turbo trainer is basically a tubular steel bi/tripod which holds your bike by the rear axle, attached to the trainer is a steel or rubber cylinder on which the rear tyre sits. As you ride the bike, the rear wheel turns the cylinder which in turn is attached to a resistance unit. Some adjust the resistance applied to the rear wheel automatically as your power output increases, others are user adjustable. Most will accept a wide range of wheel sizes covering 26in mountain bike, 650c and 700c road sizes. There are also versions which work in unison with a PC and others which don’t require a separate bike, adaptations of the static bikes found in gyms and health clubs – ideal if you’ve got the space. When buying a turbo trainer you need to know what you’re looking for as there are a lot of small but critical differences between essentially identical looking pieces of equipment. There’s the type of resistance unit, wind, magnetic or fluid – each make different amounts of noise (wind being the loudest and fluid being the quietest), manual or auto resistance adjustments, computer readout.

Only you will know how much technology you want or need from your turbo trainer. Wiggle stock a range of units from several manufacturers across the price band from entry level right up to something a pro racer will recognise. Training on a turbo trainer allows you to focus on particular aspects of your riding or fitness without the distractions that occur when out on the road or trail, there are no cars, no rain or slippery mud to deal with, just you your bike and your goal for the session. Some riders love turbo training, loving the hum of the spinning tyre, others find turbo training hard mentally because there’s little outside stimulus. You’ll know in minutes which you are. For those who need something extra to keep them spinning, some trainers come with instructional DVD’s for a degree of coaching, other users may simply opt for an MP3 player and inspirational music, or their favourite bike DVD for inspiration through the perspiration.

When you’ve got serious training ahead, get it done on a turbo trainer.

Entry level:

To experience the benefits of owning and using a turbo trainer needn’t cost a fortune. Wiggle has a wide range of solid, easy to use entry level turbos from the top brands and all are designed to make the most of your valuable training time.

Intermediate:

Race regularly or just like to be on the very best form every time you hit the roads or trails, these trainers offer all the versatility you need. You can expect these trainers to be sturdier, quieter and smoother running than the cheaper ones. Look out for electronic accessories to enhance your training.

Performance:

These are the top level competition indoor trainers, often using smoother, quieter and stronger construction combines with state of the art electronics to create a state of the art indoor training.

Tacx Bushido Wireless Ergo Trainer (More Details)

The world’s first wireless ergotrainer. The Bushido is the newest ergotrainer by Tacx and by far the most advanced available today. Its technically revolutionary design only goes to confirm why Tacx leads the way in the world of trainers.

The Bushido is entirely wireless, you do not need to plug it into the grid. Demanding cyclists like you can now ride wherever they want in the world, indoors and outdoors.

But that is not all there is to the Bushido. Not only will the handlebar-mounted computer show you all the necessary information (power, heart rate, cadence, speed, time, etc.) on its graphic display, it also features capacitive keys that will react to the energy from your fingers. Operation is stunningly easy; the menus have been designed such that you can start at once.

If you are looking for more and personalise the Bushido with your own training programs and user information than of course you can too. It goes without saying that the sturdy frame stands firmly on any surface or floor. The Bushido also has a very powerful braking system with a flywheel that is entirely integrated into the shell. The Bushido is equipped with led lamps. If you put out more power the red LED lamps will light up more brightly; if you are riding at a lower intensity the green LED lamps will have the upper hand. This is a fun way of visualising your performance.

The Bushido combines top notch technology and great design. Because there are no cables, set-up will take just 30 seconds. With the Bushido it is even possible to do a pre-programmed warm-up work out only minutes before the start of your race. There is no need for a power socket and you can put the Bushido where ever you like.

With the Tacx Trainer software from the Upgrade PC Bushido, you will have the countless possibilities of the Tacx Virtual Reality trainers at your disposal and you will be able to ride routes with Google Earth.

Wiggle price: £599.00 (BUY NOW)

Tacx Satori Blue High Power Cycle Trainer (More Details)

Supplied with the trainer, padded storage bag and Amstel Gold cycling DVD, the Satori is the warm-up trainer of choice for Pro Teams. The very robust Satori frame will stand its ground almost anywhere and has been designed to withstand incredible forces.

The brake consists of a very powerful Neodymium magnet, an extra large steel flywheel and a handlebar mounted shift lever. At low pedalling frequencies this trainer can generate extremely high power. It is for instance possible to generate 400 watt at the relatively low speed of 27 km/h (17 m/h).

The Satori Blue is supplied with an exclusive high quality carrier bag and with a Video Cycling film in order to make your training more adventurous and pleasurable. In the film of the Amstel Gold Race you are cheered on by the thousands of spectators along the roadside.

Wiggle price: £189.49 (BUY NOW)

Elite Ghibli Parabolic Rollers (More Details)

Simple to fold away and transport with three thermoplastic drums mounted into an adjustable frame allow all sizes of cycle to be used. The cycle can move freely and therefore requires constant balance – giving a more realistic ride feel indoors, whatever the weather. The parabolic shape helps the cycle stays in the centre of the rollers for safer use – rollers have never been so easy to ride!

Smaller centre section diameter increases effort required. Sealed bearings guarantee a smooth, efficient pedaling action and is very quiet in operation. Super smooth rollers using larger diameter drums with a Parabolic shape to help keep you centered on the rollers.

The Elite Ghibli Parabolic Rollers are ideal for a recovery session or to warm up at an event, they fold flat enough to be carried in the boot and provide an ideal warm up solution when on your race tyres or tubulars. Why risk a puncture warming up on the road?

Rollers offer very low resistance and are ideal to get your heart rate and muscles warmed up, they have been used for years by track cyclists in-between events due to the stop start nature of the sport. They also help hone your bike handling skills and improve pedalling technique, making you smoother and more efficient when on the bike.

Wiggle price: £143.99 (BUY NOW)

CycleOps Classic Wind Trainer (More Details)

An unbeatable entry-level trainer with an extra-wide range of progressive resistance and excellent frame stability.

The CycleOps wind trainer represents great value, offering solid performance at a great price. Simple and elegant in design, the wind trainer’s fan uses air to create smooth, progressive resistance. Vortex blade design is high-power, low-noise, that generates progressive resistance for an effective realistic workout, whether spinning or climbing is your focus. Simply increase your effort by shifting gears like you would on the road.

With a full range of accessories from Trainer Mats to Riser Blocks to Trainright DVD’s the CycleOps trainer range is the 1st choice for the competitive and enthusiast cyclist.

Wiggle price: £111.99 (BUY NOW)

Introduction to Lights – Rear

(You can check out the guide to front lights HERE too.)

Rear lights are essential safety items for any rider looking to ride in the dark. With the roads around the UK busier than ever with more cars and lorries than any other country in Europe, it is essential that as cyclists using the roads, we are seen as clearly as possible by drivers. We believe it’s worth having more than one rear light fitted and in operation in-case of a failure, this means a secondary light is active until you notice the first has stopped, a common system is to use one in flashing and one in constant mode, this maximizes visibility and improves the chance of being seen.

Light technology has been changing in recent years. The days of traditional light bulbs are over and all modern rear lights use LED bulbs – they’re lighter, brighter and longer running – and finally legal as your sole source of rear light. They are now becoming commonplace in the automotive industry due to their long life and efficient light output, one car to use them to great effect is the Audi R8.

LED’s produce a piercing beam, which can be seen through poor weather conditions such as fog and rain, most also have the option of a flashing mode which draws even more attention to them. LED’s stands for Light Emitting Diode, a Diode consumes much less power than a normal filament bulb, this improves run times considerably, upwards of 50 hours is not uncommon and makes them very cost effective in the long term.

The choices boil down to how many LED’s you want the light to have, their relationship (stick or cluster) and the sort of lighting programmes you want (static and a wide variety of flashing options). All rear lights come with a quick release mounting bracket to attach them to seat posts, and some also come equipped with clothing clips so the lights can be fitted to the loops found on the rears of some jackets or attached to the straps of cycling packs.

Entry Level:

These will probably rely on between one and three AAA batteries for power with the exception of the super small single LED units which use a single watch battery. These diminutive rear lights are best used as a back up to other more substantial rear lights.

Intermediate:

As the price of rear lights increases slightly, you can expect the lights to have increased levels of waterproofing – water ingress is the number one killer of all rear lights short circuiting them.

Performance:

Welcome to the best quality rear lights. Waterproof housings, quick release mountings, power efficient circuitry to maximise run times, top quality LED bulbs and reflector designs for the brightest possible lights.

Blackburn Mars 3.0 LED Safety Rear Light

Seven super bright red LEDs

Custom lens optics

Patented flashing rate

Premium quality LEDs

Side LEDs provide 180 degrees of safety boosting light output

Water-resistant case helps protect the batteries and electronics inside

Tough rubber moulding for durability, knock resistance and added protection

150 hour run time in flashing mode

Bike mount included, and an integral clip allows light to be fitted to bags and clothing

Requires 2 x AAA batteries (Panasonic batteries included)

Blackburn no-quibble lifetime warranty

To change batteries: Remove 3 screws in rear of light and unclip orange section from main body

Named after a bright red planet visible from afar, the Mars 3.0 rear light has seven super-bright red LEDs inside a sleek water-resistant case, and has a no-quibble lifetime warranty.

Wiggle price: £14.49 (BUY NOW)

NiteRider Cherry Bomb Rear Light

• Light Source – 3x LEDs
• Light Mount – Seatpost or clip
• Battery – 2x AAA (included)
• Flash Mode – Flash or steady
• Weight – 84g

The NiteRider Cherry Bomb is one of the most visible standalone tail lights available.

It’s super bright 1/2 watt central LED puts out enough light to ensure you are seen from as far as a mile away. NiteRider then combine this super bright LED with a special lens that spreads the light horizontally, but not vertically.

The horizontal dispersion of light ensures you’ll be seen by anyone, anywhere behind you. And if thats not enough, the super bright central LED is flanked by a couple of additional ones that combine to make its startling flashing mode the most noticeable around.

The NiteRider Cherry Bomb fits in seconds to either your seatpost or bag with its integrated clip. It has also been designed to run just as well on rechargeable batteries (many lights suffer from poor performance with rechargeables), so you can be kinder to the environment. All in all it is the ultimate commuter tail-light.

Wiggle price: £19.99 (BUY NOW)

Fibre Flare Ultimate Safety Tail Light (Single)

• Visible over 300 metres (over 1000 feet)
• Up to 20 times more illuminated surface area than regular rear lights
• 75hrs burntime (flashing mode) using 2 x AAA batteries
• Silicone slings for frame attachment are included k 180¡ + visibility

The ultimate safety light! Fibreflare uses the latest super-bright fibre-optic technology in a bendable tube with multiple attachment options.

Versatile design allows this product to be mounted on seatposts, chainstays, bags or clothing. It includes steady and blinking functions in the world’s fully omnidirectional bike light.

Wiggle price: £26.99 (BUY NOW)

Introduction to Lights – Front

If you’re not currently making use of the dark winter nights to keep up your saddle time, you’re seriously limiting your bike time. Time and technology have moved on from the dark and flickering lights of yesteryear. Modern bike lights are lightweight and longer running, thanks to great advances in battery technology, brighter, thanks to clearer lenses and more finely focused reflectors. Sooner or later every bike rider is going to need a set quality bicycle lights weather lightweight units just for the odd early/late commute, right up to the latest high tech super bright lights designed for those who like to get out during the night for a more sporting ride.

Front lights vary in price greatly, ranging from lights to be seen with in city traffic to ones that will light up the trail for off road riding at night, so choosing the right light for your needs is important. LED’s are the common choice for cycle lights now and have many benefits, longer run times and life being the two most important. Just try to choose the correct light for your needs, the following guide should help you with some of the most common features and terms used on today’s lights.

Considerations before you buy

Before buying, it would be worth considering the following:
Where will you be riding? Will it be on well lit roads, country lanes or off road? There is a light for you to fulfill all these needs. If you will be riding on well lit roads a compact styled LED light is the best option, their bright nature means other road users can see them (and you) over duller lights, they are especially effective when used in there flashing mode.

If you are riding on unlit roads, such as country lanes, you will need a light which gives off a beam that you can see with, again LED’s are commonly used, lights intended for this purpose will feature specific lens technology to spread the beam across the riding surface.

Off road lighting

If riding off road you really should be looking at a rechargeable light set, the more you spend, the better you get with regards to lens and battery technology. More sophisticated lenses offer improved light spread which means you can ride quickly, safely, see obstacles more clearly and ride with confidence. Battery technology improves run times, especially in cooler conditions, which can reduce run times in Lead Acid and NiCad battery powered systems. When viewing lights look for run times, brightness levels/type and features such as battery warning indicators for off-road use, if one of these is not featured it can cut short an evening ride and leave you in the dark (always take a backup light for emergencies, compact LED’s are ideal due to their long battery run times).

Rechargeable Battery Types

Batteries have a huge impact on the light, the more you spend the better the battery should be, higher quality batteries will provide longer run times and more versatility with regards to charge cycles. The four main battery types which are used in rechargeable lights are as follows, Lead Acid is the most basic, followed by NiCad (Nickel Cadmium), then NiMH (Nickel Metal Hydride) and finally the superior Li-Ion (Lithium Ion). Battery run times are dependent on a few factors, temperature, bulb output mode and time. Flashing and low output levels will increase the run time, but you cannot ride off road in these modes. Each battery type has different care requirements, which means slightly different techniques for storage and recharging, these must be followed to maximize battery life and avoid damage.

Lead acid and NiCad (Nickel-Cadnium)

are the cheapest, they are low in technology and heavier than the more sophisticated Ni-MH and Li-Ion. NiCad batteries need to be fully discharged (but not over-discharged) before recharging to prevent damage to the battery. This means you cannot do small top up charges (which could damage the battery). Always refer to the manufacturers guidelines when charging and discharging a battery. Lead acid and NiCad are also sensitive to cold weather and run times will be reduced, so do not rely on the maximum run times and always keep a backup light with you in case of being caught away from home, a compact LED is ideal as it can be used to get you to and from your off road or unlit section of the ride.

Ni-MH (Nickel-Metal Hydride)

are a popular choice of battery as they are easier to maintain than the Lead acid and Ni-Cad battery types, they also do not require a full discharge before recharging, you also have the benefit of twice the capacity of a NiCad, which means increased run times and more versatility.

Li-Ion (Lithium-Ion)

are the most sophisticated of all the battery types and are used in mobile phones and cameras, they offer low weights and superior run times to all other types, but they do cost more than the other three types. But when you consider their low weight, longer run times and ease of maintenance they are often the most cost effective choice in the long term.

Entry Level Lights

Generally the entry level is dominated by commuting lights which use standard off-the-shelf alkaline batteries. It is extremely rare to find filament bulbs as most modern lights now use some form of LED bulbs for durability, long life and better battery performance. Look out for water resistant housings, low battery indicators, quick release mounting brackets.

Intermediate Level Lights

You’re now starting to get serious about front lights and many at this level will be offered with integrated battery packs or chargers which plug directly into the light units themselves. This means lights can be used and recharged at home or office using chargers supplied with the lights. Some will have helmet mount options too, so check the spec if that’s a feature you think you’d like.

Performance Level Lights

The prices of the top of the range bicycle lights can make you wince, but not as much as their incredible ability to light up the night can. Again most are using LED bulbs but with a variety of lightweight high discharge Lithium based battery types which can give burn times that will have you riding most of the night if you wish to do so.

NiteRider MiNewt Mini USB Front Light

• USB Rechargeable Li-ion Battery Pack
• O-ring mount with easy release tab (fit any bar)
• Only 175 grams!
• 110+ Lumens
• 3:00 HR Run Time
• System Contains: Battery, Smart charger, Bar mount
• First bike light to feature a Li-ion battery capable of being charged from the USB port of your PC or wall outlet
• Full-featured, yet even more miniature sized, lighting system
• Minewt Mini is suitable for both on and off road use
• MiNewt Mini-USB utilises a glass fibre reinforced plastic casing that is tough as nails
• Light is captured and focused using a specially developed reflector
• Low-loss borofloat glass lens to ensure it produces over 110 lumens of bright usable light
• MiNewt Mini-USB now features a battery charging indicator
• Switching from red to green when the battery is fully charged

Wiggle price £79.99 (More HERE)

Exposure Strada Front Light

Output: 480 Lumen Output on Max

Emitters: Seoul P4 x 2

3 hour burn time on High Beam, 10hr on Dip Beam plus flashing mode (days!)

Lithium Ion Battery Technology – long life, low memory

Smart Port Technology – run rear lights etc (not at same time as remote switch)

Quick Release Bracket

Light Mode Indicator/Fuel Gauge

Cable free – fully contained design

Accepts Piggyback batteries – extend the burn times

Weight: 228g with QR bracket

Sealed against the elements

Two year full warranty

The only highout LED front light on the market that is specifically designed for Road use

The twin culminated lens technology gives two beam patterns, Flood and Flat

Remote switch is supplied as standard so the light can be operated easily from the handlebars with thick winter gloves on

Wiggle price £219.49 (More HERE)

Light And Motion Seca LED 900 Ultra Rechargeable Front

• New leader of the pack for when you need maximum output and maximum run time!
• High output 6 LED lightset
• Custom engineered reflector provides an optimised beam pattern which gives a broad coverage and long line-of-sight
• A tight top cut off; no wasted light into the sky, concentrated centre for a long line of sight
• Reflectors are the best way to control beam pattern, whereas lenses filter light and can dramatically reduce output
• Multiple power settings with programmable cruise or race modes
• Cast aluminium heat sink and cooling fins
• Stainless steel posi-click on/off button
• Includes multi-chem smart charger with short 3.30 hour recharge time
• 9-cell 11.1v Li-Ion battery weighs only 486 g
• Low battery warning and auto shut-off to prevent damage
• Universal, tool-free bar and helmet mounts included!
• Multi-sport head strap compatible
• Lumens / run time, High: 900 / 3.30 hours, Medium: 450 / 7 hours, Low: 225 / 14 hours, Flash: n/a / 100+ hours
• Includes hard storage case with internal dividers for storing lights when not in use
• System weight: 686 grams

Wiggle price £524.49 (More HERE)