by Safesport ID | Jun 1, 2016 | Nutrition
Are you training for a triathlon? If this is the case, keep in mind that not only you need to train your body but also you need to adapt your diet in order to get ready for such an important event, so that you can get the best of your training sessions. This is the reason why we are offering 5 nutrition tips that you cannot ignore. Receive a proper nutrition by having a good breakfast Feeding your body correctly is vital. It’s possible that, if you feel tired often, it will be because of a lack of calories in your body and not because of your training sessions. Very often, because we are afraid of gaining weight, we are not feeding ourselves appropriately, but many experts recommend to ingest around 800-1000 during the breakfast. However, don’t eat them all at one time, and divide them, for example: before training, during the session and once you finished. If your training sessions are improving, and you recover easily, you will know that you are taking care of your nutrition correctly. Fruits and vegetables are your best friends Include more vegetables in your diet. Besides containing essential nutrients for your body, they will provide a good amount of fibre, very important for your training sessions. Furthermore, they will help you recover once you finish your training. As you already know, carbs are the main providers of energy for your body. However, these carbs must be of good quality, so before starting to eat sugar, remember that grains and vegetables are an important source of carbs. You will find a good amount of articles...
by Safesport ID | May 25, 2016 | Children
The D Day is approaching: the summer camps have been chosen and the children are counting the days off from the calendar and you are starting to get a bit anxious again. Your problems are far from being over, and now is the time when you wonder, how do I pack? What is necessary and what is not? Well, don’t worry, we are here to help you. First things first: the essentials for summer camps. It is very likely that the organizers of the camp have already sent you a list with all the information about what you must and must not pack in the suitcase. If this is not the case, or the list was not very complete, we would like to propose a number of items that you cannot forget. First of all, regarding clothing, please use common sense. Both the kind of clothes and the amount will depend on where the summer camps will be taking place at, its length, the activities and the weather, among many others. Find out if the summer camp has a laundry service and don’t load up your children with stuff. Among the things that you should keep in mind when packing, please add a pair of hats or baseball caps, one or two pyjamas, a bath towel as well as another one for the beach/swimming pool, flip flops, sports shoes and hiking boots. Avoid getting brand new boots, and make your children wear them before going to the camp, so that the new shoes can adapt to the shape of their feet. Furthermore, please make sure that you add name tags...
by Safesport ID | May 6, 2016 | Children
The moment has come. Summer is around the corner and you need to choose a summer camp for your kids. For them, this is an opportunity to learn, have fun and make new friends. For you, a time off from them. However, before enjoying that moment you will need to go through the headache of deciding which summer camp you are going to send them to but… The offer is massive, and with so many options, how to choose the one that better fits your needs? 1. Beach or mountain? Ok, let’s start easily: if you live in the coast area, choose something in the mountain/forest. If you live in the mountain, go for the beach camp. At the end of the day, the goal is for them to see and do something new, so use this opportunity for that: to live in a place that they cannot access the rest of the year. 2. What type of summer camp? As we previously mentioned, there is such a broad and varied selection of summer camps, that choosing the perfect one can take days or even weeks. A few years ago, the summer camps meant to go to the mountain with hundreds of kids doing a bunch of different activities every day. However, nowadays, we can choose from a really wide range of options: camps for specific sport activities, for environmental education, for learning languages, for survival or even just a random mix of all of these. Our suggestion is, first of all, to ask your kids what are they interested in (and a summer camp about videogames is not...
by Safesport ID | May 3, 2016 | Security
It doesn’t matter if you are a beginner or a pro: when it comes to your bike and training sessions there are certain things that you can never ignore. As it is always good to refresh the memory, let’s go through the 5 most important safety tips for the bike. Use the proper equipment There are some elements that any cyclist must invest some money in, and that are basic for cycling: A helmet: make sure that it is the right size, light and well ventilated, and make sure that you are using it in the appropriate way. Sport sunglasses: not only to protect your eyes from the solar radiation, but also from getting dry and to keep them safe from any impact (insects, sand…) that can cause you an injury. Try to choose a pair of sunglasses whose lenses are exchangeable, so that you can adapt to different light, as using a pair of dark sunglasses at sunset can be really dangerous. Cycling shoes that you can hook to the pedal: also known as cleats. Check that it is correctly adjusted, and that it’s not too soft or hard. Use comfortable clothes: you are going to spend a lot of hours on your bike. Check your bike before starting Your bike does also need to be checked often, so the beginning of the training session can be a perfect moment for this. These are the most important elements you need to review: The tyres: there is nothing more dangerous than riding with a deteriorated tyre. Tyre’s pressure: check that the pressure is the correct as per the...
by Safesport ID | Apr 29, 2016 | Athletes
If you are familiar with cycling, or at least if you follow events such as Le Tour de France or La Vuelta de España, it’s very likely that you have heard the name Alejandro Valverde at least a few times. Alejandro Valverde, from “The Unbeaten” to “The Bullet” Valverde took the cycling world by surprise a few years ago. However, the only ones that were not surprised by his successsare his parents. When he was 9 years old, he received his first bicycle from his father, and during his first outing he cycled 100 km (62 miles). It didn’t take long for him to receive his first nickname. When Valverde was 9 years old he won the second race he participated in. From that moment on, his colleagues started referring to him as “The unbeaten” and the parents of his competitors begged him to participate in less races, so that other kids could win sometimes. He debuted as professional cyclist on 2002 with the team Kelme-Costa Blanca after briefly cycling with the team Banesto. From that moment on, it became very frequent to see Valverde in the highest positions of the podium in most of the competitions he participates in. Naming all his achievements (which gave him the nickname of “The Bullet”) can take a long time, and although a lot of people think that he wins easily, Valverde claims that he is under a lot of pressure, both from the fans and also the press. Valverde, however, is still being humble and says that winning is not easy as it not only depends on him, but also on many...
