August 31, 2004

 

Coaching and Nutritional tips from Coach Bill Leach and Dave Grotto, RD, LD, CLL

 

“Energy Out – Energy In” for endurance RACING –

 

Remember, Optimal preparation for any event lasting more than 2 hours requires special energy management – the final two – three weeks offer an opportunity for you to taper (decrease training intensity and volume) and to increase energy storage for the special demands of your endurance event.  Maximum energy storage during the final 2 – 3 weeks before the marathon will provide you with the FUEL to do your best!

 

A summary of “Energy-In” (Food/Supplementation) responses to the “Energy-Out” (training) needs for the final two to tree weeks of a Marathon follows:

 

TYPICAL WORKOUTS DURING THE FINAL 2 – 3 WEEKS	RECOMMENDED NUTRITIONAL RESPONSES
LT or Tempo runs – 30-60 minutes of running at 82-87% of MHR – normally 1 – 2	Continue your training diet. If you choose to ‘carbo-load’, do so your last week of training. Average sweat losses can be in upwards of 1-1.5 quarts per hour so, don’t for get to drink!
Long Runs – 1 ½ - 3 hour runs at 70-80% of MHR – normally 1 last long run	Continue your training diet- Consider adding in sports beverages, bars and gels at this time if you haven’t thus far.
Recovery Runs – 20-60 minutes at 70-75% of MHR – normally 6 – 10	Continue your training diet. Don’t forget to included sources of sodium and potassium for your recovery. Good old salt works quite well as do many of the popular sports drinks. Fruit and veggies are excellent sources of potassium. Again, sports drinks work nicely here.
Speed Training – 30-60 minutes of 30 second to 5 minute repetitions at 88-92% of MHR with intermittent recovery to 75% of  MHR – normally 1 – 2	Continue your training diet. Combine both high and low glycemic foods into your training diet. High glycemic foods are important for immediate sources of energy and low glycemic foods often benefit long term energy reserves. Many sports bars contain both sources of fuel.

AND – Remember that negative split racing will maximize your energy management by limiting the blood glucose and muscle glycogen burning during the early miles of the BIG Race.  I recommend that you consider breaking the Chicago race into 3 parts – run the first 15 miles at 75% of MHR; 15-20 miles at 75-80% of MHR and the final 10 K at 80-85% of MHR. 

 

QUESTIONS? – Please contact us w/ questions about YOUR “Energy-Out – Energy-In” plan – coachleach@coachleach.com and www.nutritionhousecall.com.  

 

Basic Core Training – A DVD, featuring 9 exercises for beginning a CORE development program, by Coach Leach is NOW due to be  released on Friday, September 10 – Stay tuned for purchasing details.   Please pardon the delay – technology wins!

 

Men’s Olympic Marathon – How about another U.S. strategic success!  Seems that when a challenging course and conditions are added to Marathoning, U.S. athletes are more competitive.

 

Correction – Deanna Kastor was the BRONZE not the Silver medalist as reported last week – OOPS – proving that overzealous support of our American athletes can get out of hand!

 

PEAK Performance Training continues – the 6 week “EARLY FALL” 2004 PEAK program begins on Monday September 6, 2004  - ACTUALLY, Wednesday, September 8, due to the labor day holiday – 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!

 

Congratulations –

 

                TO ALL CHICAGO TRI competitors – what a GREAT event!!

 

                To Kevin McCarthy for his STELLAR, 16^th place in the Chicago TRI

 

                To Lorri Nielson and Guy Johnson on the arrival of twins – Zella Rae and Kirk Robin.

 

          To Laurie Mann – 1st place in the Lake Zurich female relay team (bike/swim). 

 

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

 

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