What is Pollen?
Bee Pollen is made by honeybees, and is the food of the young bee. It is considered one of nature's most completely nourishing foods as it contains nearly all nutrients required by humans. Bee-gathered pollens are rich in proteins (approximately 40% protein), free amino acids, vitamins, including B-complex, and folic acid.

Bee pollen is a complete food and contains many elements that products of animal origin do not possess. Bee pollen is more rich in proteins than any animal source. It contains more amino acids than beef, eggs, or cheese of equal weight. About half of its protein is in the form of free amino acids that are ready to be used directly by the body.

It is important to recognize that a one teaspoon dose of pollen takes one bee working eight hours a day for one month to gather. Each bee pollen pellet, contains over two million flower pollen grains and one teaspoonful contains over 2.5 billion grains of flower pollen.

Dr. Gabriel Cousens MD, has listed bee pollen as one of his 22 most recommended food energies. Bee Pollen can be used medicinally for a wide range of conditions from prostate health to skin conditions and can help correct specific nutritional imbalances within the body.

Here are just 10 great reasons to add fresh bee pollen to your daily diet… although there are many more!

1. Energy Enhancer - The range of nutrients found within bee pollen makes it a great natural energizer. The carbohydrates, protein and B vitamins can help keep you going all day by enhancing stamina and fighting off fatigue. 

2. Skin Soother - Bee pollen is often used in topical products that aim to treat inflammatory conditions and common skin irritations like psoriasis or eczema. The amino acids and vitamins protect the skin and aid the regeneration of cells. 

3. Respiratory System - Bee pollen contains a high quantity of antioxidants that may have an anti-inflammatory effect on the tissues of the lungs, preventing the onset of asthma.

4. Treating Allergies – Pollen reduces the presence of histamine, ameliorating many allergies. Dr. Leo Conway, M.D of Denver Colorado, reported that 94 percent of his patients were completely free from allergy symptoms once treated with oral feeding of pollen. Everything from asthma to allergies to sinus problems were cleared, confirming that bee pollen is wonderfully effective against a wide range of respiratory diseases.

5. Digestive System - In addition to healthful vitamins, minerals and protein, bee pollen contains enzymes that can aid in digestion. Enzymes assist your body in getting all the nutrients you need from the food that you eat.

6. Immune System Booster - Pollen is good for the intestinal flora and thereby supports the immune system. According to holistic health expert Dr. Joseph Mercola, bee pollen has antibiotic-type properties that can help protect the body from contracting viruses. It's also rich in antioxidants that protect the cells from the damaging oxidation of free radicals. 

7. Treats Addictions – Used holistically for healing addictions and inhibiting cravings by suppressing impulses. Because bee pollen crashes cravings, it is a very useful research is needed into this benefit, particularly when it comes to weight management. 

8. Supports the Cardiovascular System - Bee Pollen contains large amounts of Rutin; an antioxidant bioflavonoid that helps strengthen capillaries, blood vessels, assists with circulatory problems and corrects cholesterol levels. Its potent anti-clotting powers could help prevent heart attack and stroke.

9. Prostate Aid - Men who suffer from benign prostate hyperplasia can find relief by using bee pollen. Bee pollen can help reduce inflammation to stop frequent urges to urinate. 

10. Infertility Problems - Bee pollen stimulates and restores ovarian function, therefore may be used to assist in accelerating pregnancy. As well as being a hormonal booster it is also a great aphrodisiac!

How Should Bee Pollen Be Consumed?Bee pollen is a food and acts faster and more effectively when taken at mealtime and especially with fruit, which lets it gently, perform a little cleansing of the intestinal flora.

A spoonful at breakfast, preferably taken with a piece of fruit: the fruit fibers (raw hemicellulose) reinforce the activity of the fresh pollen.You'll be pleased to know that bee keepers are able to remove pollen from hives without harming the bees or disturbing their routine. 

Principle:
To place two workouts a day:
a morning and late afternoon
In purely accounting term it increases the number of sessions per week (or microcycle)
Lapalisse would say better than me, if you are used to workout 5 times a week, adding two days in the "twice-daily" in your program it will allow you to move to 7 sessions.

Control its recovery:
To train twice a day is very demanding, it will require a rigorous control of  recovery What should we risk spinning against the formidable wall of overtraining.
=> Info on overtraining, here:
http://frederic-gingreau.com/1/post/2014/10/overtraining.html
By placing twice-daily sessions would be essential to provide high quality overcompensation phase
=> Info on overcompensation here:
http://www.frederic-gingreau.com/1/post/2014/10/overcompensation.html


the indispensable snack after session 1 + fluid intake
1. Reload carbohydrate for redo stocks !!
The carbohydrate charging will allow to replenish the glycogen stores.
Do not forget a detail that is important: Glycogen is always related to water:
1 g glycogen is attached to about 2.5 g of water.
Without water no glycogen storage!
=> Inf on glycogen here:
http://frederic-gingreau.com/1/post/2014/10/glycogen-our-reserve-energy.html
2. Reload amino acids and BCAAs in particular
Beyond the phenomenon of high glycogen consumption led to any effort of trauma on the muscle cells to rebuild these "bad shape" fibers dare I say, the body need more acid amines Acids ... amino obtained by the degradation of proteins during digestion ...

Example of a structure with twice-daily:
> On a sequence of two weeks (2 microcycles 7 days)
Monday: 1 training
Tuesday: bi daily
Wednesday: Rest
Thursday: overcompensation 2nd day of rest
Thursday: daily bi
Friday: Rest
Saturday: Training
Sunday: Long session
Monday: Rest
Tuesday: overcompensation 2nd day of rest
mercrdi: 1 training
Thursday: Daily bi
Friday: Rest
Saturday: overcompensation
Sunday: bi daily

Promote training in adaptation process
Apart quantitatively increase the number of sessions the "twice-daily" promotes interesting physiological adaptations:
On the second drive can be wisely and mobilize the body on glycogen decreased.
This will create additional stress to the body: in fact many studies confirm that the concentrations of hormones (*) related to the inflammatory process triggered by the training are increased in situations of lack of glycogen.
(*) Catecholamines, cortisol, Heat Shock Proteins, interleukin-6 and other cytokines brave
Some sources:
GUEZENNEC (1989)
"Recent data on the influence of exercise on protein metabolism: nutritional implications and the role of hormones."
Edition: Science and Sports 1989
CHANDRAN (2007)
Biomechanical signalsupregulate myogenic gene induction in the presence or lack of inflammation.
Edition: Am J Physiol
Dreyer (2006)
Increases Resistance exercise AMPK activity and 4E-BP1 phosphorylation Reduces andprotein synthesis in human skeletal muscle.
Edition: J Physiol 2006
article translated and adapted from Alain Roche

How to structure a day on a twice daily training?
Morning:
a session on polarized zone 1 (Level 1 and 2 Ladder System CLUSTER) ie without going above the threshold 1.

 5 - 6 hours of rest
http://www.frederic-gingreau.com/1/post/2014/11/rmssd-a-relevant-measure-to-watch-your-recovery-level.html
The afternoon or evening
A more specific session called "high intensity"
> VO2 kinetics: yo-yo, 30/30 .....
> Working speed
> Working time speed limit VO2max "Tlim VO2max"
> Strength endurance
etc .....

Why endurance training in the morning?
A work zone 1 in the morning will not tire too non conscious part of the brain including the so-called sympathetic branch of the autonomic nervous system (for short the sympathetic branch is the part of the brain that deals with "activate" the FC )


Why 6h between the two sessions?
This is to allow the autonomic nervous system to regain his energy, a 6h period is recommended.
Indeed, I have often observed a return to baseline of RMSSD after this time when the morning sessions were very intense and adapted to the level of the athlete (for an athlete trained and experienced: 1h30 to 2h30 of 75 % to 80% of its max Fc depending on the level of expertise)
These are my very modest observations on athletes of my training group with whom I operates twice-daily training using this indicator of RMSSD.
This period of 5-6h therefore be taken with "caution" ... but here I unfortunately do not have studies on the subject to offer guidance to researchers .... I suggest a topic of study.

Goji berries have been used in Chinese medicine for more than 6,000 years.
Goji berries, also known as wolfberries, are the delicate bright red fruit of the goji shrub, which belongs to the nightshade family and is native to China. 
Goji berries contain six vitamins, 11 minerals, 18 amino acids and a variety of potentially beneficial phytochemicals. Their health benefits are often grouped into four main categories: antioxidant, immune-boosting, anti-aging and nerve-function benefits.
Goji berries contain vitamin C, vitamin B2, vitamin A, iron, selenium and other antioxidants (notably polysaccharides).

Immunity, cardiovascular disease and life expectancy:
There is no reliable evidence to support these alleged health benefits. Most of the research into these conditions are small-sized, of poor quality, and performed in laboratories using purified and highly concentrated extracts of the goji berry.

Some studies using goji berry juice found possible benefits in mental well-being and calmness, athletic performance, happiness, quality of sleep, and feelings of good health. But those were preliminary studies that need to be repeated before drawing conclusions. All berries are good for you. It's not clear if goji berries are better than other types of berries, or if goji berry supplements have the same health benefits as the actual berries.
A study published in the July 2012 issue of the journal "Food and Function" found that goji berries may decrease inflammation and inhibit formation of blood vessels, properties which might give them a place in cancer prevention and treatment. In the test tube study, goji berry extract reduced free radical production and inhibited a substance called vascular endothelial growth factor, which promotes blood vessel formation. Further studies are needed to confirm these preliminary results.

Goji berries may improve your vision, according to Kansas State University nutrition department. Their high antioxidant content, including compounds such as zeaxanthin, lutein, polysaccharides and polyphenolics helps protect against oxidative stress and damage to the retina -- the nerve cell layer that lines the back of the eye -- a common complication of Type 2 diabetes. These phytochemicals keep glucose levels in retinal cells from becoming too high, activate an enzyme important in cellular energy balance and promote healthy protein production. The berries also protect against age-related macular degeneration.

Goji berries could interact with some drugs. If you take warfarin (a blood thinner), you may want to avoid goji berries. Goji berries may also interact with diabetes drugs and blood pressure drugs, so talk with your doctor first.

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 !!