Physiotherapy

Today was an exhausting day in terms of training.

At first the alarm clock rang at 7am and I rode my bike 6km to the physiotherapist because of my knee.
It was damn cold and so foggy that you couldn't see 50 meters in the open field. I had a neon yellow t-shirt over my longsleeve and hoped that no driver would overlook me.

Although my knee was a bit worse today than usual, everything was healthy. I am satisfied and the therapist is still young and looks good ;-)Afterwards I went home by bike and made myself a delicious smoothie for breakfast.

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Rms Bodybuilding Challenge

Subsequently, the Rms bodybuilding challenge was pulled through.
Today again 5 sets with 10 thrusters and 10 push-ups.
The shoulder was still well loaded from the day before xD

I paid more attention to technique and increased my weight by 2.5 kilograms.
My time deteriorated from 5:58 to 6:28 minutes. This could be due to the extra weight, because that's 8% more weight. In addition, the shoulder has quite directly given up the ghost xD

Tomorrow I'm gonna go down with the weight and see how it goes. In general I should integrate this morning training as a light unit in order not to get into overtraining.

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Bicycle tour number 2

After I would have liked to fall back into bed, I sat down on my bike and reeled off another 20 kilometres.

Actually I didn't want to go in the shitty weather anymore, but I can complain after training when I'm in bed. However I was at the end, as always, glad that I have pulled through the training. Every training is better than no training!

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Rest of the day

As a second breakfast I made 2 sandwitches and ate a can of herring with piquant paprika sauce. I don't think that fish from a can, which can be kept for 2 years, is very healthy, but from time to time I enjoy it very much.

After brushing my teeth I went to bed and read in my book "Human Nature" by Robert Greene until my body just wanted to get some sleep. One hour " powernap " was the result.

When I woke up, I surfed a bit through SteemIt and made myself a kale stew with beef sausage and potatoes for lunch. Very tasty and also relatively healthy. Kale and other dark green vegetables always work and I try to eat it 2 times a day.

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"Superfood"

I did some paperwork and then by chance stumbled upon a post from @matkodurko, which reminded me again that I wanted to deal with the whole "Superfood" topic.

Superfood is a marketing term that describes food with alleged health benefits. Some of the positive health effects associated with certain foods are based on scientifically proven contexts.

I was always very sceptical about these "hype products" and didn't think much of them, but I didn't deal with 110% of them either. So I sat down and skimmed a few sources. Food manufacturers praised the effects to infinity. Doublecheck...
The consumer advice centre was rather averse to most of them, because the effects could not be confirmed in clinical studies on humans. Somewhere in between was the truth.

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Astaxanthin

So I started to read through dozens of studies and spent all day with it.
In the end I only noticed one "superfood" and that's astaxanthin.

The short version would be that it is a carotenoid (or "super-antioxidant"), which naturally occurs particularly frequently in algae (plankton), but also in a limited number of fungi and bacteria. When other animals eat these algae in large quantities and accumulate the astaxanthin in them, they turn pink.

This is the case with salmon, trout, lobster, shrimps, krill, crabs and flamingos. Red salmon contain the highest concentration of astaxanthin in the world. "And thanks to this carotene, the salmon can swim up waterfalls and ..." - here it is applied a bit thick again.

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Anyway, it has thousands of good qualities (most are not confirmed), but some caught my eye:

• Improved regeneration
• Improved performance, endurance, strength, ...
• good for the joints
• prevents sore muscles
• lowers lactate levels in the body

The last-named was actually confirmed by a study (https://www.zentrum-der-gesundheit.de/pdf/astaxanthin-ia_18.pdf).

Ironman athletes overdose it before the competition to be more competitive, as the released radicals can be fought better. But nobody can really say how much it will bring in the end.

I personally ordered a pack today and will test it. My training workload is extremely high and the improved regeneration is the only thing that really interests me. The more rested I am, the more intensive I can train.
I will test it and report. I should notice the 1000 positive effects ;-)

You can inform yourself, but use MUCH different sources!!
If you have any questions, just let it out.

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Swimming

After the 2.5 training sessions, I was particularly excited about the swim training today. Since the shoulder needs more time to regenerate anyway, the crawling could only be a challenge.

Off into the water and swimming what the stuff holds. 1 hour and 2300 meters later I was finished.
I had hoped that we would train some legs, but the focus today was definitely on crawling. At least 1200 meters from the 2300 were crawled... fml ... rip shoulder...

What was a positive experience was the fact that I got along surprisingly well with the five-pull crawling. It makes crawling much more efficient and you are much more focused on your movement and breathing. Everybody should try it. Stay relaxed and only breathe all 5 pulls. You will notice the difference when you try it ;-)

In any case a good training session and something learned again.

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Then I made salmon for dinner. Yes such a coincidence ^^
100g wild salmon contain about 10% of the recommended daily amount of astaxanthin. Athletes can calculate three times the amount for themselves.

And now I finish this post and upload it before midnight; almost like every day just before :D
Long post, lots of info; I hope somebody reads it ^^

Actual Training Schedule

At least 8000+ steps on days in a row:

77 days

My competitions

01.06.2019: Toughmudder Full Race (extreme obstacle course over 18km)
02.06.2019: Toughmudder Full for fun ((extreme obstacle course over 18km)
13.07.2019: Toughmudder Full Race (extreme obstacle course over 18km)
14.07.2019: Toughmudder Full for fun ((extreme obstacle course over 18km)
Marathon and triathlon will definitely follow...

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Best regards

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Cycling,Daily Activity,Weight Lifting,Walking