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OCC Head Coach
Mar 19, 2018
In Training Tips
DAILY FOOD INTAKE Keep your food intake, clean, simple and coming from a variety of sources. Choose more nutrient dense foods and limit processed foods. When choosing fruits and vegetables, pick foods that are local and in season. Eat enough food that is balanced with your daily energy expenditure. Carb-loading and night prior meal There is no need to eat excessive amounts of carbs the night before. Stick to real foods, starches from vegetables to replenish glycogen stores (such as sweet potato), limit fibrous foods to a moderate amount to reduce the risk of race day number twos and a light and lean piece of protein such as salmon. Alcohol Reduce alcohol intake the day before a race as it can decrease your VO2max performance the next day by a little over 11%. That could mean the difference between a successful comfortable race, podium and a wasted race preparation. Save the celebration for the finish line. Morning meal prior to race Everyone is different and so will you morning meals. Whatever works for you, keep in mind the longer the race, the greater the need for low GI carbohydrates. Eat meals no later than 60-90min before your race to avoid witnessing it come back up. FUELLING Water Generally: The most common approach to water consumption is 2 litres daily and up to an extra litre when exercising. A more modern approach is based on your daily calorie intake or energy expenditure. Take your daily calories burnt and multiply it by 1 ml. E.g. - 1Kcal = 1 ml - Total calories / 250 = # cups of water Note: this doesn't account for sweat loss during exercise. During: Water requirements prior to exercise vary depending on how much you sweat, exercise intensity, environment conditions, and body size and composition. However, a good guideline for working out water intake for exercise is drinking 5-7mls of water per kg of bodyweight, 3hours prior to exercise. In hot weather it may be wise to consume another 250-500ml before exercise. Sports drinks such as True Protein's Endurance Fuel may be beneficial. Post: If time is short before your next race or exercise session, aggressive hydration is important. Drink 1.5 litres of water for every kg of body weight lost. Additional fluid is needed to compensate for increased urine output. Consume adequate electrolytes as well as salty snacks that provide sodium and carbohydrates. Salts To avoid cramps and race day dehyration, try adding a pinch of quality salt such as pink or celtic salt to your drinking water. This will help your body retain water like a sponge, just like carbs would, decreasing your chance of dehydration of hot days. If your prone to cramping, use a salt supplement like salt sticks the day before and of the event. Electrolytes If completing an event longer than 1hr, consider using a high GI carb and electrolyte drink such as True Protein's True Endurance Fuel for energy and replenishing essential minerals. If on the go and need instant replenishing on the run, try taking a power or energy gel after 30-45min and every 15-30min thereafter depending on the exercise intensity. Beetroot Powder Beetroot supplements, such as True Protein's Beetroot Powder, is a nutrient dense supplement with many health and endurance benefits for athletes. Viatmins A, B, C; antioxidants beta-carotene and beta-cyanine; folic acid, magnesium, potassium, phosphorous, iron and fiber are just some to name a few. However the most important benefits come from its betalains, which causes its colour, and also contains nitrogen which provides both antioxidants, anti-inflammation, and nitrate, which converts into nitric oxide, a powerful vasodilator. This effect provides an increase in blood flow to the working muscles, making it easier for you to generate mitochondria power, and therefore produce energy. To put it simply, its increases your economy with no increase in oxygen cost of exercise. Add it to your pre-race morning smoothy with some low GI carbs and moderate protein source, and you've got yourself a easy and complete energy source for exercise. WHAT TO WEAR Dos Lean more towards form-fitting synthetic clothing such as compression shirts, tights and under-shorts. Run in minimalist trail shoes with aggressive tread and a low profile, such as the Inov8 X-Talon range. Wear long running socks or tights if your event includes rope climbs to avoid rope burn. Don'ts Avoid cotton as it rips easily and gets waterlogged. Don't wear shoes with Gore-Tex. They get the water out, but also keep the water in. Avoid wearing glasses or a hat on. You will lose them in the mud. Use sport specific sunscreen for sun protection. Gloves is a personal preference. My advise is never race with something you haven't used during training. If using gloves, cut the fingertips for quick drainage.
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OCC Head Coach
Feb 27, 2018
In Training Tips
When working towards a training goal, its very easy to walk the fine line between optimal training volume and too much, causing potential injury, reduced motivation to train, sickness, or potential burnout. Heart Rate Variability (HRV) measures the variation in time interval between one heartbeat and the next. This measurement gives us an indicator of our autonomic nervous system's health and its readiness to take on stress, whether physical from exercise or mental stress from work. Anything can affect our HRV score, from a lack of sleep, bad food, overtraining or a stressful home or work life. Without a deep awareness of oneself, these factors can go unseen and put up some serious, unwanted hurdles in our racing season. Measuring HRV for your readiness to handle stress has been around for a few years now, but with the advancements in technology, is now available to everyone with the swip over a finger. Check out the links below on how to use HRV in your training and with a better awareness of your ability to handle stress, you'll be hitting those training goals sooner! HRV4Training app https://www.hrv4training.com/quickstart-guide.html How to increase your HRV score https://www.8weeksout.com/2016/02/19/5181/
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OCC Head Coach
Feb 26, 2018
In Training Tips
BE AN EARLY BIRD. Doing cardio sessions before breakfast is awesome for fat burning. If you have a black coffee beforehand, even better! DON’T EAT & RUN. If you do your cardio later in the day, try not to eat for 1-2 hours before you train, and don’t eat for 30 minutes after your session. PACK A PROTEIN PUNCH. When training for strength, it’s ok to eat before and after your session – and make sure you eat protein and ‘good’ carbs after your workout, something like chicken breast and brown rice. CHALLENGE YOURSELF WITH YOUR FINAL SET OF REPS. Your strength training should push you to the limits. By the final set, you should be struggling to push out the desired number of reps. DRINK 2L WATER A DAY. OK, this isn’t just applicable to training sessions but it’s an important one! Apart from hydrating you, it’ll help flush out any toxins or impurities. MODERATE CARDIO SESSIONS DON’T NEED TO BE FLAT CHAT. Since these sessions are longer they should be done at 65-75% intensity. If you’re jogging, you should be able to keep up a (slightly puffed) conversation. MAKE IT COUNT. Sounds simple, but I can’t emphasise this enough. You’ve bothered to sign up, so why not put in 100% . While it might be hard work now, you’ll love the results for a long time after! NB. For tips on warming up, cooling down and stretching, head to and read my post on mobility.
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OCC Head Coach
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