The Amateur Hour

The 4Five+ Athlete Collective Incorporated is a West Australian-based not-for-profit association that focuses on education & research, positive role-modelling and support networks to inspire and support female athletes aged 45+ to maintain an active and competitive life, providing benefits for physical and mental health. 4Five+ want to positively challenge what you can do and what you THINK you can do, aiming to close the gap that exists in current science and the expectations of society around our demographic. Alastair and Craig sit down at Lyric's Lane, Maylands, with Deb Kempe, one of the founding members of the initiative, and talk through the genesis of 4Five+ and their aspirations for the future. THIS LINE OF THOUGHT IS A GAME CHANGER!!! Sit back and have a serious listen, this is the type of thing that changes the trajectory of your life for the coming years and improves your quality of life measures for years to come.

Check out the 4Five+ Athlete Collective on Instagram and Facebook, then head over to their website at www.4fiveplus.org to find out more. Explore linked articles, apps, podcasts and websites all dedicated to improving your knowledge, health and fitness.

The Amateur Hour podcast is proudly supported by, and supports, Lakes Bikes Cockburn and Professional Whey. 

Visit www.lakesbikes.com.au or say hello in-store at Perth's most impressive showroom, located on Beeliar Drive, Cockburn. A beautiful range of bikes and accessories awaits, as does a friendly and professional staff. 

Visit www.professionalwhey.com.au for all your sports supplement needs. The purest and most complete range of protein powders, organic wholefood supplements and superfoods, as well as a proven range of sports supplements, can all be found at Professional Whey. Athletic performance and recovery needs to be fueled, especially as we as athletes age and continue to demand more from our bodies. Use the code "professionalwhey" at checkout to receive free shipping to an Australian address on your first order over $100.

In this episode we sit down and talk through one of the simplest, yet most underutilized performance boosters out there......food. We seek to give an understanding of weight management and how to not only manipulate, but also utilise your diet to facilitate consistency and performance improvement. We step through what you should be consuming on the bike, as well as pre and post on a daily basis to keep your body ready to perform. We finish off with a comprehensive look at the sports supplements that have worked for us as aging athletes, and try to explain why they can work for you too. This episode is proudly brought to you by Professional Whey and Lakes Bikes Cockburn. Head over to www.professionalwhey.com.au for all your sports supplement needs, and www.lakesbikes.com.au for the complete range of cycling goods. As promised in the episode, here is the recipe for making your own drink mix. Recipe #2 - Sports Drink Mix - best bang for buck sports drink!!!!! In a 700mL water bottle combine: 2 level tablespoons of maltodextrin powder 4 level tablespoons of white sugar One pinch of salt (less than ¼ teaspoon) Squeeze of lemon or lime juice for taste (optional) 700mL water Nutritional information: Carbohydrate: 69g (or 9.9 grams per 100mL), 2:1 glucose:fructose ratio Sodium: Approx. 50mg per 100mL https://cyclingtips.com/2015/10/skip-the-gels-with-diy-sports-nutrition/ Links to blogs/articles . PROTEIN https://www.trainerroad.com/blog/a-guide-to-protein-for-cyclists-how-much-do-you-need-to-get-faster/?utm_source=newsletter&utm_medium=email&utm_campaign=weekly-newsletter-94&utm_content=top-tips-1 https://www.sportsdietitians.com.au/factsheets/supplements/protein-supplementation/ CREATINE https://www.trainerroad.com/blog/creatine-for-cyclists-will-it-make-you-faster/ https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591 BCAA https://www.professionalwhey.com.au/ibcaa-411 BETA ALANINE https://www.trainerroad.com/blog/the-benefits-of-collagen-for-endurance-athletes/ COLLAGEN https://www.trainerroad.com/blog/the-benefits-of-collagen-for-endurance-athletes/

William Celis returns to tell us about all things cycling! He shares his favourite racing stories, bikes, local and world tour cyclists, providing insight all the time into how his mind operates in such an unpredictable and challenging sport. With a fun Q&A segment at the end, you’re going to love hearing how this BMX legend throws himself into the sport of cycling! * Getting a sore back from training? Strengthen your body with Pilates. At ‘Relax Smart Pilates’ you can increase your flexibility, strength and alignment. All of which contribute to injury prevention and improved performance. Find Relax Smart Pilates on Facebook/Instagram and book a private session (value $60.00) in August 2020, to receive a second one half price. That’s two one hour sessions for a total of $90.00. Contact Lonneke at Relax Smart Pilates to take advantage of this special offer.

My Lakes Bikes teammates join me to preview, and later review the first two races of the Winter Road Series here in Perth. We look at tactics, predictions for grades A & B, and some tips for nutrition. * Getting a sore back from riding? Strengthen your muscles with Pilates. At Relax Smart Pilates you can increase your flexibility, strength and alignment. All of which contribute to injury prevention and improved performance. Find Relax Smart Pilates on Facebook and Instagram and mention the podcast to get 10% off your first private session.