Saturday, 29 October 2011

Nutrition for Distance Runners

Nutrition for Distance Runners

Running sessions will vary from longer runs designed to develop aerobic endurance, on the other hand, intense runs and interval work designed to improve anaerobic system and speed. Your training nutrition will need to take all this into account and be flexible enough to be adapted to any level.

When training for a marathon can require a combination of 5km training and 10km training into the schedule, however you still require to maintain the nutritional side to your training.

An Underfed runner does not produce his or her best performance, be sensible on you weight loss. If you have a certain amount of body fat that you wish to lose, lose it early in season, well ahead of your important race dates. If it is a little amount of body fat to lose, eat a balanced diet and let the body let quality training lose it for you.

Pre-Exercise Hydration & Fueling
Fueling for Training
Be aware of your timing of when you eat before training, running tends to jostle your gastrointestinal system, GI disturbance is a more common problem in running then in other endurance sports. Feeling “light” for training avoiding a sloshing stomach, bloating, cramping and diarrhea.

Prior to a short, relative easy run, what you eat before will be a matter of comfort and fending off hunger or hypoglycemia. If you train early morning, perhaps consider having some fruit juice and a piece of plain toast. Regardless of your tolerances, make sure you drink water or even a sports drink to hydrate. On long morning runs consider taking a bottle or fuel belt with you. Taking on a sports drink will maintain blood glucose levels in the latter part of the run, anything under 60min run it would not be necessary to carry a drink (depends on the temperature)

Consuming regular meals and snacks replenishes liver glycogen stores and also helps maintain steady blood glucose levels throughout the day and during training.

Long runs
You are ideally looking to consume your carbohydrates either the night before or no less than 2 hrs before your training long runs. Ideally take in as much carbs as you can tolerate upto 1gram /pound (2g/kg) of body weight. If you do eat closer to running lower your carb rate to ½ gram/pound (1gram/kg). your choices of food should be kept simple.

Some simple morning meals for example:-
• ½ bagel with 1tsp (8ml) peanut butter + 1tbsp (20ml) jam + 8oz (240ml) juice
• ½ cup instant oatmeal with 4oz soy milk + 1tbsp (20ml) raisins
• 1 medium sized high carb energy bar + 1banana
• Pretzels and hummus with a glass of Orange Juice (OJ)
• Crackers with nut spread + banana
• Smoothie with milk, yoghurt and fruit
• Tortilla with peanut butter and raisins
• Chocolate milk and grapes
• Toasted waffle with syrup and fruit
Coffee, tea or a glass of water can be included with all of these suggestions. Feel free to experiment with pre run food and drinks, also try either taking water or sports drink to consume on the run, to determine which provides the best energy boost within your tolerances.

Hydration and Fluids
Being hydrated through the day even when not training is an advantage to you, but with in an hour of exercise increase the amount of fluid. Try to consume 8-12 ounces every hour when not training. Light colored urine indicates that you are well hydrated. Once again experiment within your training to find out how much more or less you need to drink. Bear in mind that the likes of tea and coffee are dyaretics with the cafein levels so try to lower the amount of consumption of these drinks, as well as being a hot temperature they tend to pass through the body quicker.

Recovery Nutrition
Hard training runs, and particular 2 runs a day session, require great attention to recovery nutrition. Muscle fibers can be damaged by running, which can delay glycogen recovery. Carb intake immediately after training will start the process of muscle glycogen resynthesis and prevent a gradual process of muscle glycogen depletion that can occur over several days’ time or longer. Consume ½ gram (1gram/kg) body weight immediately after exercise and plenty of fluids. You may also take on 10-20 grams of protein, this will aid in muscle repair.

After a morning run you could consider consuming :-
• Cereal, milk and fruit + glass of juice
After evening run:-
• Recovery drink

Also within the 2 hrs consume the same amount of carbs and protein, to continue recovery.

• mid-morning snack (yoghurt, fruit)
• OR a dinner containing carbs from (rice, pasta, potatoes, or some whole grain)
Continue to drink fluids …………

Hot Training climate;
• Smoothies are refreshing and hydrating choice that have lots of carbs + protein
• Frozen fruits, frozen yoghurts & similar cold treats (sorbet, sherbets)

Competition Nutrition
Elite runners look at running 10km (30min) – Marathon (2hrs) and the recreational runners are 1hr – 7hrs even some charity walkers. Hydration is critical for all runners, and fueling during the race is essential for any run over 90min. We have already spoken about pre-training nutrition, if you have been training a system then stick to the same for race day.

Here are some ideas of Meal Plans :- During Base cycle training.

Breakfast; OJ 240ml, French Toast 2 slices, Syrups, Strawberries
Lunch; Low –fat cheese 60g, Bread 2 slices, Tomato, yoghurt with fruit, pear
Snack; Crackers 8 small, Hummus, skim milk
Dinner, Rice, cooked, shrimp, red pepper, broccoli, sesame seed oil
Snack; frozen yoghurt, fruit slices

B; English muffin, cream chesse, jam, grapefruit, egg
L; pinto beans, rice, tortilla, salsa, cheese avocado
S; granola bar, peaches, almonds
D;Pasta, lean beef, marinara sauce, green salad, salad dressing
S; frozen yoghurt, blueberries

B; oatmeal, skim milk, wheat germ, bread, jam, OJ
L; chicken, bread, mayonnaise, rice and bean salad, grapes
S; energy bar, banana, yoghurt with fruit
D; tofu, Asian noodles, vegetables, sesame seed oil

Tuesday, 25 October 2011

Winter Cycling

If you want to race or ride strong in races next season, winter training is NOT optional. Winter training can be like watching paint dry and for the most part will never offer the enjoyment of spring, fall and summer training. The following are some tips to make winter training more enjoyable, keep yourself focused, and improve next year's performances.

Start with a set of goals. You should have your training program/plan and your goals written down. Set both long term and short range goals. Keep a log book to track your training progress.

No one training method/system is for everyone. If you can't stand a training system, you won't consistently train. Keep an open mind, and try new training methods until you find the one that fits you.

Winter riding can be enjoyable, get dressed for cold weather. Something to remember if you put too much on you can always remove layers, BUT if you go out the door with too little on you will get cold and might not be in safe control of the bike. Gloves, ear and neck covers, thermals, wind gortex jacket, over shoes, HELMET ofcause and might want to consider a pair of glasses. These are just a few ideas of necessary clothing, the sun does tend to shine a lot more in the winter, but it is the wind chill factor that needs to be blocked from hitting the body.

I am a rider and coach that does not promote riding in icy conditions, need to be wise on the decision to ride out or inside. Yes these are the 2 different types of session for specific Bike training during winter. You also may be keen on improving your core and strength during the winter in gym or x-training environment.

Ideas for sessions during the Winter / off season.

Weights / gym ..Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.

Indoor Trainer …. the goal is fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Aim to keep your cadence above 90 and heart rate at 80-90% MHR. Cool down for 15 minutes. Three times a week.

Then move into an endurance phase with a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning, then repeat for another 15min block and cool down for 10 mins at the end. Three times a week.

Mountain biking
Can’t go wrong with this, try it, it keeps you on 2 wheels and outside and will toughen you up. Enjoy the off season.

Better still why not try out some warmer locations for you to enjoy the 3 S’s Sun, Sea and “Sycling”

Friday, 14 October 2011

NICK BALDWIN, Seychelles, 2nd 18-24 Kona Ironman Champs 2011

I would like to share Nick's Blog with you, this is coming from a highly motivated and inspirational athlete even at the age of 23.

Also please read Russ Cox's report on Nick's performance, Russ has been helping and advising Nick for a a year know.