August 24, 2004
Coaching and Nutritional tips from Coach Bill Leach and Dave Grotto, RD, LD, CLL
“Energy Out – Energy In” for endurance events –
Optimal preparation for any event lasting more than 2 hours requires special energy management – the challenge is to prepare your body to acquire and to use energy to meet these special demands. The most effective “Energy-In-Out” (Training and food/supplementation) plan will give you the fastest, safest and most enjoyable endurance training and racing results.
A summary of “Energy-In” (Food/Supplementation) responses to the “Energy-Out” (training) needs for a Marathon follows:
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TYPICAL WORKOUT FORMATS |
RECOMMENDED NUTRITIONAL RESPONSES |
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LT or Tempo runs – 30-60 minutes of running at 82-87% of MHR – normally 3 – 6 per month |
Pre-workout – Eat a good carbohydrate meal (see last weeks example) 1- 1.5 hours beforehand.
During workout – Keep well hydrated. Gels and bars can be used but may \not be necessary.
Post workout – Re-hydrate with water and sports drinks
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Long Runs – 1 ˝ - 3 hour runs at 70-80% of MHR – normally 2 – 3 per month |
Pre-workout – Breakfast- eat before a long run – 2 to 3 hours before hand. Try to achieve 75-100 grams of carbohydrate. Translated, an example would be a bagel, bowl of cereal and two pieces of fruit.
Hydration before the event with sports drinks. High in sodium in sports drink is ideal. Carbohydrate source should not be pure fructose-variety is best.
During workout – Consume sport shakes, sports drinks, gels or bars. Keep fat minimal. Don’t let yourself get hungry during long runs.
Post workout – Post event diet. 1 gram of carbohydrate per kilogram of body weight. That would be 68 grams for a 150 lb. runner. Translated, 16 oz of a sports drink, 2 pieces of fruit and a cup of yogurt. 10-15 grams of protein would be ideal. That is about the same amount you would find in that cup of yogurt.
Fat now is not a big issue. Wait to consume alcohol until you re-hydrate for a few hours - limit to moderate amounts
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Recovery Runs – 20-60 minutes at 70-75% of MHR – normally 12 – 24 per month |
Pre-workout – Same as LT or Tempo runs
During workout – Same as LT or Tempo runs
Post workout – Same as LT or Tempo runs |
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Speed Training – 30-60 minutes of 30 second to 15 minute repetitions at 88-92% of MHR with intermittent recovery to 75% of MHR – normally 3 – 6 per month
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Pre-workout – Same as LT or Tempo runs
During workout – Same as LT or Tempo runs
Post workout – Same as LT or Tempo runs
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QUESTIONS? – Please contact us w/ questions about YOUR “Energy-Out – Energy-In” plan – coachleach@coachleach.com and www.nutritionhousecall.com.
Stay tuned – Next week we will focus upon the final weeks of pre-race preparation as we continue the “Energy-Out – Energy In” theme.
BIG NOTE – It doesn’t get much better than the SUPERB execution of Energy Management, i.e., race plan, by Deanna Kastor in her Olympic Silver Medal Marathon effort – what an effort!!!
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.
PEAK Performance Training continues – the 6 week “FALL” 2004 PEAK program begins on Monday September 6, 2004 at the CARA Board – please go to CARAruns.org for 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.
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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 |
