EVALUATION OF THE BODY PERCEPTION EXPERIMENT

While the new triathlon season is taking up speed, we did the first step into our season with a survey on body perception. It is the kick-off for our BIEST BOOSTER Body Perception Experiment "3BPE".
We worked out a protocol based on the result of this survey that you can use as a tool to train your body perception and monitor your body fitness.

NOW, HERE ARE THE FIGURES

In this survey we asked 240 athletes which body signs they observe to assess their wellbeing and form.

MOOD and EMOTIONAL STATE are valued the most (66%), closely followed by the sleep pattern (63%).

Neck and neck was the combination of the emotional state and the QUALITY OF SLEEP and the extend and duration of FATIGUE (62%).

For 51% MUSCLE SORENESS plays an important role in assessing the actual body shape. The STATE OF MIND (51%) is ranked in 4th position whereas BODY WEIGHT, APPETITE, CRAVING FOR SWEETS or TEMPERATURE SENSATION are of minor priority.

Some of you prefer to measure the heart rate. We hope that this survey encourages you to take part in our BIEST BOOSTER Body Perception Experiment "3BPE". We are looking forward to your applications.

AGE TAUGHT ME TO PAY ATTENTION TO MY BODY SIGNS AND TAKE THEM SERIOUSLY 

Body perception for me is process that develops over the years. When I was a young and unexperienced athlete I often trained ignoring my extreme fatigue. I only took a break after I had lost my motivation to train.
This condition was always a strong body sign for me. Another indication for being on the edge was a pronounced sleepiness during the day (I never took a nap around noon) and a strong craving for food.

I became moody, my bad mood turned against everything and everybody and I developed dark circles around the eyes. If all this was the case, then I knew that I was already overreaching. Then it took me several days to recover and take up my normal training volume and intensity again.

by Edith Niederfriniger, top Italian triathlete

Since two years the situation has changed. I got injured several times as I didn't manage stick to a recovery time long enough to fully recuperate. I thought that even 40 by now to able to continue as before... Now I am finally prepared to integrate a sufficient recovery time into my training blocks.

I try to avoid to develop the signs I mentioned above. I reduced my training volume. After the many years of experience I don't need so much workload. The aerobic machine does its work properly. I pay more attention to strength and stability exercises.

Referring to my use of Biestmilch, during the phases of extreme fatigue I increase my intake of chewable tablets (4 times more than usual) and I take a BIEST BOOSTER more often. I always feel the effect clearly. I recover faster. For me the BIEST BOOSTER has wide spectrum of use. I take it on long journeys to overcome the jet lag, during long training sessions and during the competition.

THE TRIAL & ERROR APPROACH GIVES THE MOST OF KNOWLEDGE

The body processes hundreds if not even thousands of signals as a reaction to what person does and thinks. Part of the success in one's permanent "body-mind growth" is his ability to catch and comprehend these signals.
In the beginning, these are only some funny states of the body that the person misinterprets or even ignores. You're lucky, if there's someone with some experience who can translate these signals, somebody you can consult to understand. But at the end of the day we're all unique and experience different senses during similar states of mind and body (e.g. appetite), so you have to have your own "dictionary".

I believe, for me the key is not to be afraid of getting wrong and make a mistake. When I feel something I don't understand, I continue my training and observe what happens. If it was a signal of illness or injury, but I performed the workout anyway and got to stay in bed for the next 3 days, I'll recognize this signal next time and be smarter.

I believe, the "trial and error" approach gives the most of knowledge, but it takes some time and involves some set-backs and frustrations.

I've gathered some observations to recognize, for instance, a state of constant fatigue and raising fitness. In parallel, I use training peaks WKO+ software, a powermeter and a GPS watch to collect and analyse all my training data and link this "science" with my body signals to perfect the self-perception process.

I know I'm in a state of deep constant fatigue when: I'm constantly cold. In the pool it feels like the water is too cold.
When sleeping, I'd love to have additional cover. If going outside for a workout, I need an additional jacket. It's a "cold feeling" from inside and has nothing to do with the actual weather.
I need more time and some stimulus like caffeine of guarana to "wake up" during the morning workout and become ready for the main sets. I sweat less during the workouts; and the body holds more water which leads to some weight gain.
I fall easily into sleep, but during the night the sleep is "flat" and I wake up feeling broken. No interest for sex. I have to fight with myself to avoid getting chocolate and some bottle of red wine.

Ich fühle, dass die Lust auf Süßigkeiten und Wein zunimmt, je erschöpfter ich bin. Der Appetit ist durchschnittlich. Ich esse mehr aus Vernunft als aus Appetit. Zu gleichen Zeit habe ich ein Hungergefühl zwischen den Mahlzeit und greife dann zu Snacks.

Ich weiss, dass ich in guter Verfassung bin, wenn das Training auf dem Papier härter aussieht als es sich in Wirklichkeit anfühlt. Ich fühle mich als könnte ich Berge versetzen, als könnte mir nichts etwas anhaben.

Ich habe dann einen guten Appetit, aber esse nichts zwischendurch. Ich habe das Gefühl, dass das Essen besser verarbeitet wird und dass ich jeder Mahlzeit mehr entnehme.
Es fällt mir leicht einzuschlafen und leicht aufzuwachen. Ich fühle mich schlank und sehe auch so aus. Ich genieße die Muskelschmerzen während des Trainings und die Schmerzen danach. Der Körper fühlt sich gut an. Ich freue mich auf das nächste Rennen, eine positive Spannung baut sich auf. 

Da sind diese inneren Vibrationen zwischen Körper und Geist, wenn auch nur eine winzige visuelle Vorstellung vom Rennen, den Muskeltonus ansteigen lässt und Adrenalin durch den Körper rauscht. 

 

von Rinalds Sluckis, IT manager, Unternehmer & ambitionierter Triathlet

HOW I MONITOR MY FITNESS LEVEL

 

Sleep

If I wake up 5 to 10 minutes before I set the alarm, it's a good sign for my fitness state. I sleep without any interruptions. Craving for sweets means that my training session was too hard or too late in the evening.

 

Muscles

Sore muscles after getting up, even if I slept 10 hours, are definitely a sign that my training was too hard and my recovery too short. If I feel almost like fainting after having been squatting for too long, goes always along with a good fitness. Flexibility, a good coordination and an overall optimal control of my movements correlate well with the state of fitness. If my veins are visible on the stomach and on my legs my weight is perfect and so is my form.

 

Appetite

If I sleep too little and recovery is insufficient, then I have an extreme craving for sugar. If my stress level is high, my craving for sugar is high too.

 

Mood

Lots of stress is accompanied by bad temper and a lack of motivation to train. But it may as well happen that especially then, I feel highly motivated to train. If the workload and the recovery are well balanced, I don't mind to train in bad weather at all. If the recovery time has not been long enough, then I don't feel for training in the rain at all.

 

BY Mario Schmidt-Wendling, Coach
He was one of the first guys I met who immediately understood the potential of Biestmilch for athletes as well as for non-athletes.
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