The debate on the famous "wall" is pretty much a bag to put everything in.
The stroke of glycogen breakdown (lack of "sugar" for short), or excessive rise of lactic acid to justify the " I Can't anymore" ...
Intellectually it stands but here .... how to explain that amateur cyclists generally do not know the famous Wall
(Which should be for them around 2h 30 to 3h of effort)

The micro-lesions as sneaky as formidable
When chemical messages mess up  organisation.
The "famous wall" is closely related to micro lesions caused by repeated impacts accumulated with you pay cash.
Indeed the eccentric contraction of muscles repeated thousands of times leads to these tissue micro-lesions.
Following these impacts repeatedly, inflammation occurs at torn fibers.
This inflammation will trigger the mobilization of chemical messengers (cytokines for short).
These brave messengers will have a direct impact on an ordered lipid to produce energy.
All this does not turn up in 30 seconds, the time that effective regulation is put in place is the wall !!
It is essential to mitigate the effects of the "wall" to work on the sequences controlled fatigue accumulation.
Besides, I think the work pace "race specific" must work under fatigue conditions close race conditions.
As an individual in terms of programming I play a lot of these time break between degradation / overcompensation ...
My current thinking with athletes and colleagues with whom I work also carries a lot more about this setting on calibration millimeter content of the sessions.
We must be pragmatic frankly be placed at 85-87%% of VMA is similar in the vast majority of cases to cut a hair in four!
In the context of individualized coaching it seems however more important to structure the sequence of sessions to place a long output will approximate the conditions of the race situation.
You'll understand it all goes through a rigorous control of fatigue markers as RMSSD (heart rate variability) or by tracking Ruffier test values.


Strengthen your muscle fibers!
I think we have every interest in strengthening its fibers.
Besides if trailers average levels often encounter much less the "wall" that their little comrades same level of road it may be because they often work much fiber reinforcement especially during high speed tempo downhill.

Brain lack of "sugar"
The physiologist South African Tim Noakes showed that the mature famous marathon is not due (mostly) a lack of glycogen in the muscles but the brain.
It draws on many muscle autopsies that demonstrate that significant% of glycogen reserves are still present to 30th kilometer ... even as the "wall" is coming ...
If the fault is due in part to glycogen, it is simply due to the brain runs out of glycogen hypathique will impose a strong decrease in the intensity of effort.
Tim Noakes calls this the "model of the central governor"
It seems useful to recall that sugar stock are placed in two place: the liver (liver glycogen) and muscles (muscle glycogen)
>> Information on these stocks here:
http://frederic-gingreau.com/1/post/2014/10/glycogen-our-reserve-energy.html
Long isolated from his thesis Tim Noakes was joined when other researchers have also produced the same conclusions through their research.
The Finnish Rusko  & also the Canadian Steve Magness or Vollard who recently made the same conclusions weigh suddenly seriously enough the impact of VO2max (your engine for short) as the sole predictor of performance in sports of endurance ... as too often articles suggest.
These researchers showed that competitors have made enormous progress without performance that they are correlated with significant changes in VO2 max.
Personally I observe with some athletes that I coach, a stress test to the other values remain essentially the same and yet sometimes significant progress there.

The fuel in the muscles can of course also be lacking
I'm not saying that the problem of lack of fuel is not present at times .... but again attention to ideas!
This is not because we  are stuffed with low glycemic index sugar (pasta and co) that we will be free to the exhaustion of all its glycogen.
Even so there may be up again the wall ... and that for a fairly simple reason:
There is no glycogen transfer possibility of a muscle group to another!
To make it very simple when it is the breakdown on the legs ... glycogen stored shoulders can not really play the firefighter!
the body will "switch" then with  fat consumption mode (lipolysis and hepatic gluconeogenesis for short) which will maintain an intensity level between 50 and 55% of VO2 max for several hours.
.... and this mode of exercise intensity glycogen is not the limiting factor.
Reminder: the work of GUEZENNEC have shown that body fat in adults with an average stock of 140,000 Kcal ... so we can go before emptying the stock will have to go anyway.
source:
GUEZENNEC C. Y. "Recent data on the influence of physical activity on the
protein metabolism: nutritional implications and the role of hormones "Science and Sports. 1989.

N. Vollard (2009)
"Systematic analysis of adaptations in aerobic capacity and submaximal energy metabolism Provides a Unique Insight Into determinants of human aerobic performance"
Edition: J. Appl. Physiol,
Tim Noakes
"Lore of Running".
Edition: FOURTH
The book by Tim Noakes (a paved 944 pages) 

Text translated and adapted from Alain Roche

Music Improves Exercise Endurance For those that exercise, music is a way to distract oneself from the physical activity they are enduring and to try to lessen their consciousness of fatigue.  However recent studies have seen that music has a much greater effect than just providing a distraction.

New research at Brunel university in London has confirmed that listening to music while exercise could increase your endurance by up to 15%. The research has also discovered that particular types of music increase endurance more than other.
However, the research, which has been conducted by Dr Costas Karageorghis ( Psychological and ergogenic effects of music in sport and exercise) , found that only certain music genres aid the workout and some music is totally inappropriate. There is also a pretty defined speed that must be adhered to and tracks should ideally be between 120 and 140 beats per minute to maximise the results. Dr Karageoghis has spent years working on the relationship between music and exercise and his latest findings were put into practise on a grand scale in London half marathon recently. so far good news for all the people in weight loss programme , get your ipod or mp3 to improve burning calories, it also affects your mood, enjoy music , time to put together your playlist !!

Prolotherapy, also called proliferation therapy or regenerative injection therapy is a treatment of tissue with the injection of an irritant solution into a joint space, weakened ligament, or tendon insertion to relieve pain.

Prolotherapy may help in the following conditions: low back pain, tendinitis and osteoarthritis. The evidence for these uses, however, is tentative.There is also little good evidence for sports related injuries.

While no formal practice guidelines have been published, prolotherapy treatment commonly consists of several injection sessions delivered every 2 to 6 weeks over the course of several months. During an individual prolotherapy session, therapeutic solutions are injected at sites of painful and tender ligament and tendon insertions, and in adjacent joint spaces. Injected solutions (“proliferants”) have historically been hypothesized to cause local irritation, with subsequent inflammation and tissue healing, resulting in enlargement and strengthening of damaged ligamentous, tendon and intra-articular structures. These processes were thought to improve joint stability, biomechanics, function and ultimately, to decrease pain.

Big challenge coming up for Bespoke Fitness Clients in 2015 after the Marathon Nice-Cannesin 2014 , first main objective this week end trail,  to prepare the Ultra-trail Côte d'azur Mercantour (140Kms +10000m -9000m ) the 3/4/5 September 2015.More info on http://www.traildazur.com/ don't hesitate to message me for more informations.

I often get asked about taking protein powder and why protein is beneficial to women. 
Each time you complete a workout, your muscle tissues break down little by little. The muscle building takes place at home, through proper recovery and refueling (nutrition). This is where protein plays a huge role.

With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger. The body doesn’t store amino acids, like it does fats or carbohydrates. The body needs a daily supply of amino acids to make new protein.

However, it seems that women, in particular, are afraid to start taking a protein supplement such as whey protein powder.
Protein can benefit you, as a woman, more than you may realize. It not only will help you tone up and build muscle, but it will ultimately aid your battle against the bulge.

Some benefits of taking protein are:

1. Controls Appetite. It is no secret that proteins take longer to break down and digest, keeping you feeling fuller longer. If you are finding yourself constantly starving throughout the day, maybe you should try upping your protein intake to see if that helps keep hunger at bay.
2. Burns More Calories. Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. Out of every 100 calories you get from protein, 25-30 are burned in the digestion process. Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.
3. Aids Muscle Recovery. Heavy resistance exercise increases the rates of both protein synthesis and breakdown in muscle for at least 24 hours after a workout. Unless a protein-containing meal is consumed during recovery, breakdown will exceed synthesis, resulting in the loss of muscle mass.
4. Boosts Immunity. Research studies have show that deficiency of high-quality protein can result in depletion of immune cells, inability of the body to make antibodies, and other immune-related problems. Protein is composed of the 20 amino acids your body needs for growth and repair, and some of these amino acids appear to be particularly important for immune functioning.

So, how much protein do women need?
The standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men. But, this is for your average person. If you are working out regularly and tearing those muscles down, your body will require more protein to build those muscles back up again.

The general guideline for an active individual’s intake of protein is about one gram of protein per pound of bodyweight. 

For example, if you weigh 120 lbs, your daily protein intake requirement will be at least 120 grams-again,  if you are working out regularly.

I know what you are thinking, “How in the hell am I going to consume THAT much protein?” 
In one simple, short answer: Protein Powder.

So, what are some good sources of protein?

• Lean meats
• Protein Powders
• Eggs
• Milk
• Greek yogurt
• Quinoa
• Nuts
• Beans
• Soy
• Tofu

So, when is the best time to take protein?
Ideally, you want to constantly take in a stream of protein throughout the day. My biggest tip is to aim for including protein at each and every meal. However, if you are clueless as to when to take your protein powder, the best times for that are 1) after your workout and 2) at bedtime.

“Protein at bedtime!? But I have been told to not eat past 7 pm!!”
It all depends on what you eat past 7 pm., first of all. Recent studies have shown that consuming a protein shake or high protein snack such as boiled eggs or cottage cheese with fruit at bedtime can help improve postexercise overnight recovery, not to mention, keep you away from wandering towards your fridge or pantry at night. Just don’t overdo it and eat a large quantity.

“What if I am vegetarian or vegan?”
There are tons of other ways to get your protein in such as:

• Beans
• Lentils
• Spinach
• Sprouted Grain Bread
• Tempeh
• Tofu
• Nut Butter
• Nuts
• Pea Protein Powder
• Hemp Protein Powder
• Peanut Protein Powder

On a last note, keep in mind that not all proteins are created equally.  Some proteins will meet all of your needs while others won’t  and because of this, there are two main types of protein:

A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet such as beef, poultry, fish, eggs, yogurt, and milk.

An incomplete protein is any protein that  lacks one or more essential amino acids in correct proportions such as grains, nuts, seeds, peas, and corn.

There’s no reason to fuss or worry about whether or not you are getting enough of either as, in the American vegetarian diet, food choices are so varied and in such abundance that the lack of essential amino acids is rarely a problem.

Remember: Variety is key.