August 10, 2004

 

Train long to race long – A tip from Coach Bill Leach

 

If you want to perform well for events lasting over 2 hours, you will need specific training and nutrition to offset your natural limitations in energy and water storage.   Rehearsing negative splits – slower to faster pace, during your long runs will assist in the development of the most efficient use of your energy.   The following training, when combined with creative nutritional strategies (sited below), will protect your health and improve your long endurance performances. 

 

• General endurance ramp-up – Two workouts each month, for 2 – 3 months– begin at 45 minutes and increase incrementally to 2 hours at 65 – 75 % of maximum heart rate. 
• Specific endurance preparation - 3 – 4 workouts of 2 – 2 ½ hours in duration at 70-80 % of maximum heart rate, during the final 6 weeks of preparation.

 Include Sound Nutrition Strategies in Your Training Too –

Dave Grotto, RD, LD

 

Do you see a pattern here? Activity and nutrition go together like hand and glove, foot and shoe, mold and bread…well, you get the idea! Coach is absolutely right –you only have so much room to store energy and fluids. So, besides having a limited amount of times that you can go to the ‘well’ without replenishing, we need to discuss how to fill the ‘well’ back up and in later discussions, how to make the well BIGGER!! Here are some quick pointers for your long run, negative split training:

 

• Experimenting with food and fluids on race day can be a sure-fire formula for disaster! Try to train with fluids that will be used at the event. Check out who is sponsoring the event before hand.
• Eat light before the run. Experiment with easy to digest foods such as sports beverages, bars, and light meals to see what works best for you. Toast and a little nut butter may be all you can tolerate an hour before your run but you won’t know until you try.
• Avoid ‘Bonking’ on long runs. “Your nutrition intake needs to focus on three areas”, according to Lisa Dorfman, registered dietitian, sports nutritionist at the University of Miami and author of the Tropical Diet.

1.        Avoid glycogen depletion (storage of carbohydrate in your body)

2.        Avoid dehydration- drink at least 4-8 oz of fluid every 15-20 minutes of exercise.

3.        Avoid electrolyte depletion. Make sure your sports drink has sodium in it. If not, you could always bring salt packets.

 

This is the second of several coaching and nutritional tips….Next week we will focus in on the subject of carbohydrates during long runs. Happy training!

 

Hot Note for COOL athletes – go to www.thetropicaldiet.com for more info from Lisa Dorfman

 

Race Results:

 

Racine ½ Iron Man

 

            Laurie Mann – 5:30

 

The Fleet Feet Elvis is Alive 5K – August 7, 2004

 

            Kevin McCarthy  16:29 – 2^nd overall

                Fancisco Garcia    26:28

                Lisa Colpoys         26:35

                Jackie Kim             28:32

 

Please report your race results, including notes – P.R.’s, etc. – just e-mail bill@coachleach.com

 

Basic Core Training – A DVD, featuring 9 exercises for beginning a CORE development tprogram, by Coach Leach is due to be  released on August 20 – Stay tuned for purchasing details.

 

GOOD LUCK to all PEAK and GAIT Runners in the continuation of your 2004 racing season!

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 www.coachleach.com

David W. Grotto, RD, LD, CLL American Dietetic Association Spokesperson Director, Nutrition Education at the Block Center for Integrative Cancer Care www.nutritionhousecall.com Telephone: 630-415-9825 Fax: 630-941-8762