Karting post: My Video from hooton!!

Howdy, its been a while hasn't it? Ive missed you all but I'm back! and here's the video from my day out in hooton, also gone are WandiWednesdays! unfortunately neither you nor me has the time for some midweek racing goodness so its changing to a weekend thing! let me know if you have any name suggestions in the comments section, but here's my videos from hooton enjoy.

Be Well ----------------------- Mustafa S. Wandi

Karting Tips post: Direct Drive vs TAG/Clutch (Part 2 TaG/Clutch))

Part 2, TaG/Clutch
Just need to quickly clarify that which engine you use is dictated by the regulations of the championship you wish to run in, if you wish to do open races or the TKM series you can choose what to run.
So same as before ill try and give a brief simplified explanation of what they are. First lets talk about the clutch, most kart clutches (shifter karts aside) are Centrifugal, to explain centrifugal force try to imagine a conker at the end of a string and as you spin the other end faster and faster the conker becomes further and further away from you. That in mind, lets move on how the rear axle is connected to the engine. this time its not connected directly to the crank, it is connected to a clutch drum that spins on the crank freely.

Inside this drum we have a TAB/HUB this has parts that expand under that centrifugal force we talked about, it has big metal conkers inside that expand and hold on to the drum (Labeled below). thus we have a connection between the crank and the rear axle and therefore POWER. We get the centrifugal force by spinning the crank (just like spinning the conker) and increase/reduce the amount by increasing/reducing throttle.

Fitness post: Diet and fitness plan

As promised the diet, It consists of 5 meals, now I cant take any credit for this, I read a large number of fitness and diet plans and this is somewhat of a cocktail of them all, i use information from people such as Scooby, Mike Chang and Arnel Ricafranca.

Meal 1
2 eggs (only egg whites) and chopped broccoli
Glass of skimmed milk

Meal 2
1 Apple
1 Banana

Meal 3
1 Large salmon (For vegetarians take 2 handfulls of frozen veg and microwave, then mix with some red spaghetti sauce)
4 Small boiled potatoes

Meal 4 (Post work-out)
1 Whey protein shake (Drink during work-out, Finish after)
1 Banana

Meal 5
1 egg white with broccoli

Now for a few tips,
1. Keep hydrated, Drink plenty of water
2. Don't add sugar and milk to your tea or coffee
3. Don't drink and fizzy drinks.

The Work-outs consists of mainly Interval training, DON'T DO THIS IN THE MORNING Mike Chang here will explain that fast cardio in the morning burns muscle not fat, this you want to do about 4 or 5 o'clock after you get home from school/college/work

Mike Chang's video:







(I would recommend doing what he says in the mornings)

So Week 1 would be 20 mins of running:

Warm up for a slow jog for 4 mins
Sprint as fast as you can for 1 min 9/10 intensity
Jog at medium 5/10 intensity for 4 mins
Sprint as fast as you can for 1 min 9/10 intensity Etc

I do this for 20 mins, then after 1 week I increase the work out time to 22 mins (each week by 2 mins) and the time I sprint increases by 10 seconds each week.

Good luck, feel free to leave a comment with any questions.

Be Well ----------------------- Mustafa S. Wandi