HILLS

Hill training boosts muscular endurance in the calves, hamstrings and hip flexors, which contributes to strength and endurance and prepares you for faster running as you move closer to your goal race.  Typically, hill repeats are done earlier in the training season.  The first hill repeat session will be a classic.  Here we pick a hill not too steep so that we can maintain our individual pace.  We get close to race effort, staying below our anaerobic threshold.  Usually 8 to 10 repeats with rest in between.  Another set of hills I would like to incorporate would be a hilly course.  Here it would be a continuous hill terrain where the recovery involves slow running pace.  After these, hills will take on a whole new perspective!

NUTRITION INFO

A popular pre-race strategy for endurance athletes is to carb load involving pasta the night before your big race. This includes large amounts of pasta, bread and other starchy carbohydrates.  While having a full tank of muscle glycogen will extend an athlete's time before hitting exhaustion and allow him or her to maintain a faster pace for longer, there is a more effective way to carbo-load that won't potentially cause digestive tract problems, race morning discomfort and inconvenience.  Large calorie-laden meals can slow the digestive process, causing you to have to stand in line for the bathroom on race morning.  The reality is you can carbo-load without over stuffing yourself at dinner the night before your race.  Starting about 3 to 4 days prior to the event, start consuming a bit more carbohydrates than usual in your diet.  During this time, eat smaller meals throughout the day, as they are more easily assimilated and transported through the digestive tract and eliminated. Aid the digestive process by thoroughly chewing your foods, avoiding fatty foods and consuming fluids with your meals.  This practice, combined with reduced training volumes, will super-pack your muscles with glycogen while leaving you feeling light and comfortable on race day.

RECOVERY AS PART OF YOUR TRAINING

Your body will adapt to your training schedule by storing more glycogen which is the primary fuel source.  This adaptation process allows you to put your system through another strenuous training session, and be more prepared by having a reservoir of available fuel.  Replenish essential nutrients shortly after a workout, when the body's supplies have been depleted.  The amount and type of carbohydrates will depend on circumstances, but there are advantages to liquid forms.  Firstly it is more convenient.  Recovery drinks can satisfy thirst, require minimum preparation, and are portable.  Be sure not to choose recovery drinks with lots of fructose, fiber or sugar, as this slows gastric emptying and will delay your recovery.  Both Glycogen and protein must be replenished as quickly as possible to ensure that you're ready for the next workout.  Look for sports drinks that offer about 14g of carbs per 8oz .  Consuming carbs and protein within 30 minutes of completing a tough workout will synthesize twice as much muscle glycogen as someone who waits for several hours.  Essentially, the 2 most important components of recovery are replenishing the glycogen fuel burned during the workout, and rebuilding the destroyed muscle proteins.  It is extremely easy to consume way too much protein and not enough carbs after training sessions. Consuming large amounts of protein will slow down gastric emptying and severely alter muscle recovery.
Whey Protein is considered a premium protein, and can be used after workouts.  Whey also contains a high percentage of essential amino acids.  Your body does not produce these protein building blocks, so they need to be obtained through food. Whey protein contains high levels of branched-chain amino acids to help boost the immune system and increase recovery.  Whey protein exits the stomach faster than other proteins and is absorbed rapidly in the intestines.  This results in a nice rise of amino acids,.

TO RECAP:
*Replace lost fluids and electrolytes quickly and should be your first concern
*Opt for easily digestibility dextrose drinks low in fiber with small amounts of whey protein to supply glucose and spare glycogen for later use.
*Remember that electrolytes help the body hold fluid and replace depleted glycogen stores for re-hydration
*Take advantage of glutamine for repair!
*LIMIT empty calories
* Restock your carb/protein ratio 3:1

 

Contacts

Coach Heather Pereira (905)623 6851

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