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Tuesday, January 23, 2025 – 50-Minute Training Session
Prepare for your Thursday training session on January 23, 2025! đź’Ş
Training Plan for Your 43–55-Minute Ride:
- Warm-Up: 10–15 minutes
- Big Gear, Low Cadence (Tempo): 12 minutes
- Easy Spin: 4 minutes
- Tempo Intervals: 6 x 2 minutes (12 minutes total), with 2 minutes easy between each
- Cool Down: 5–10 minutes
Every pedal stroke brings you closer to your goals—let’s crush it!
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Tuesday, January 21, 2025, 50-Minute Training Session
This 50-minute session is designed to boost your cycling performance and endurance.
- Warm up: 10 minutes. Focus on smooth pedalling to get your muscles ready and your heart rate up.
- Hard Intervals: 5 x 1 minute hard with 1-minute active rest between. (10 minutes) Push yourself during these intervals to build strength and speed.
- Ramp Down: 2 sets of ramp down. There is no rest during this 9-minute set:
- 3 minutes as hard as you can
- 3 minutes difficult intensity but not maximum effort
- 3 minutes sustained effort This segment will test your endurance and ability to maintain different levels of intensity.
- Rest: 3-5 minutes between the two sets. Use this time to recover and prepare for the next set.
- Cool down: 10 minutes. Gradually reduce your intensity to bring your heart rate down and aid in recovery.
Additional Tips:
- Stay hydrated throughout your session.
- Ensure your bike is properly adjusted for comfort and efficiency.
- Listen to your body and adjust the intensity as needed.
Incorporate this training session into your routine to see improvements in your cycling performance. Happy riding!
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- Traffic: Always be aware of cars, trucks, and other vehicles. Use hand signals to indicate your intentions and make eye contact with drivers when possible.
- Road Conditions: Look out for potholes, debris, gravel, and uneven surfaces that could cause you to lose control.
- Weather: Be prepared for sudden changes in weather. Wet or icy roads can be particularly hazardous.
- Pedestrians and Animals: Keep an eye out for pedestrians, especially in urban areas, and be cautious of animals that might dart into the road.
- Intersections and Driveways: These are common spots for accidents. Slow down and be extra cautious when approaching intersections and driveways.
- Other Cyclists: If you’re riding in a group, maintain a safe distance and communicate with fellow riders about obstacles and changes in pace.
- Visibility: Wear bright clothing and use lights, especially if you’re riding early in the morning or late in the evening.
- Hydration and Nutrition: Keep yourself hydrated and fuelled, especially on longer rides. Dehydration and low energy can affect your focus and performance.
Stay safe and enjoy your ride!
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Are you ready to take your cycling skills to the next level? Join us as we gear up for the Ride for Sight with a series of power-packed training sessions designed to boost your performance and endurance! đź’Ş
Our training plan includes a mix of warm-ups, sprints, recovery periods, and steady race pace exercises to ensure you’re in top form for the big day. Whether you’re a seasoned cyclist or just starting out, these sessions will help you build strength, speed, and stamina.
Stay tuned for our training plans and get ready to ride with confidence on Sunday, February 16th! 🌟
Your Tuesday 14 January 2025, 45–50-minute training session
- Warm Up: 10-15 minutes easy
- Sprints: 8 x 30 seconds HARD with 1 minute easy between
- Recovery: 4 minutes
- Sprints: 5 x 1 minute with 2 minutes easy between
- Recovery: 4 minutes
- Race Pace: 5 minutes steady controlled
- Cool Down: 5-10 minutes easy
Remember, consistency is key! Stay hydrated, listen to your body, and most importantly, have fun!
ENTER NOW
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In the latest episode of the Retinal Realities Podcast, Gavin and Karen sit down with Joel Zeijlstra, one of our incredible members who competed in the Para Category at the Dis-Chem Ride for Sight 2024. 🚴‍♂️✨
Joel opens up about the challenges he faced on his journey and what inspired him to take part in this amazing event. Don’t miss this inspiring conversation!
Listen on Spotify: https://spoti.fi/3ZClhVA
Listen on YouTube: https://youtu.be/ZxeDQ-PwYfo
Thank you to Roche Products (Pty) Ltd for sponsoring this wonderful series of Retinal Realities podcasts.
Podcast Disclaimer: Any information, either audio or visual, contained on this Podcast is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
We are not medical doctors, and you should always contact your physician or other qualified health care professional for any medical advice you need.
The views expressed in this podcast do not reflect the views of Retina South Africa or any of our sponsors.
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UNDERSTANDING LED LIGHTS AND EYE HEALTH
LED lights emit blue light, which has been linked to potential eye health issues, including macular degeneration. However, not all LED lights are harmful, and selecting the right type can mitigate risks.
SELECTING ‘WARM WHITE’ LED LIGHTS
Opt for LED lights labelled as ‘warm white,’ which have a colour temperature of 2700K or lower, to reduce blue light exposure. These lights are less likely to contribute to macular degeneration and are more comfortable for indoor environments.
LIMITING EXPOSURE TO HIGH-INTENSITY BLUE LIGHT
High-intensity blue light, more common in ‘cool white’ LEDs and electronic screens, poses a greater risk. Limit exposure, especially before bedtime, to protect against potential eye damage.
USING LIGHTS WITH ADJUSTABLE BRIGHTNESS AND COLOUR TEMPERATURE
Lights that offer adjustable settings can help manage exposure to blue light. Dimming lights in the evening can also support natural sleep cycles.
CONSIDERING BLUE LIGHT FILTERING OPTIONS
While the effectiveness of blue light filtering glasses and screen protectors is debated, they may offer additional protection for individuals particularly sensitive to blue light.
CONSULTING WITH EYE CARE PROFESSIONALS
Individuals with existing eye conditions or concerns about how lighting affects their vision should consult with an eye care professional for personalized advice.
STAYING INFORMED ON LATEST RESEARCH
Ongoing research into the effects of LED lighting on eye health is crucial. Stay updated with findings from reputable sources to make informed decisions about lighting.
Sources: Macular Society: Macular Society Lighting Guide
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The International Day of Persons with Disabilities, celebrated annually on December 3, was established by the United Nations General Assembly in 1992. This day aims to promote the rights and well-being of persons with disabilities, who make up over one billion people worldwide, or about 15% of the global population. It is supported by the Convention on the Rights of Persons with Disabilities (CRPD), adopted in 2006, which emphasizes the importance of accessibility and inclusion as fundamental rights.
The observance originated from the International Year of Disabled Persons in 1981 and the subsequent Decade of Disabled Persons from 1983-1992, focusing on equal opportunities, rehabilitation, and prevention of disabilities. Each year, the day addresses a specific theme reflecting current issues and goals related to disability rights and inclusion. Recent themes have focused on the impact of the COVID-19 pandemic and the need for a disability-inclusive recovery.
Individuals with disabilities often face significant challenges, including poorer health outcomes, lower educational achievements, limited economic opportunities, and higher rates of poverty and violence. The CRPD and the observance of this day highlight the need for states to remove barriers to inclusion and ensure full participation in all aspects of life, advocating for the rights of persons with disabilities across political, social, economic, and cultural spheres.
In South Africa, we every year celebrate a Disability Month from the 3rd of November to the 3rd of December. During this month, many public and private organisations hold disability events. Colloquially, the month is called DRAM (Disability Rights Awareness Month).
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Nutritional supplement reduces risk of advanced AMD
The Age-Related Eye Disease Study (AREDS) — a landmark investigation conducted by the National Eye Institute (NEI) — determined that antioxidant supplementation can slow the progression of AMD. The AREDS formulation is an over-the- counter antioxidant supplement recommended for people who are at risk of developing advanced forms of either dry or wet AMD. The formulation includes the antioxidants beta carotene, vitamin E, and vitamin C, as well as the nutrients zinc and copper.
The NEI recently completed a second AREDS study (AREDS2) to evaluate the potential benefits of the antioxidants lutein and zeaxanthin and the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The results of AREDS2 showed that DHA and EPA did not confer additional benefit in reducing AMD risk. The researchers from AREDS2 did recommend that beta carotene in the original formula be replaced with lutein, because beta carotene can increase lung cancer risk in current and former smokers. For more information on the AREDS2 study, visit www.areds2.org.
A new analysis of data from the National Eye Institute’s (NEI) Age-Related Eye Disease Studies (AREDS and AREDS2) has shown that the AREDS nutritional supplements slowed the progression of geographic atrophy (GA), the late-stage of dry age-related macular degeneration (AMD). For the majority in AREDS and AREDS2 who developed GA far from the fovea, the supplements slowed the rate of GA expansion towards the fovea by approximately 55 percent over an average of three years.