Training Notes - triman@wiki

General

1. Get a mustard pack.
2. What we lack the most is what we lose as we get older: mobility, speed, strength/power and elasticity.  Not endurance.

Pre-Race

1. Practice, Practice, Practice the transition 
2. 3 to 4 hours before; up to 2 g carbs per pound of body weight
3. 1 to 2 hours before; up to 1 g carb per pound of body weight
4. The main purpose of the pre-race meal is to fill your liver with glycoge

Post-Race

1. The formula is pretty simple.  Consume 50-100 grams of carbohydrate and 6-20 grams of protein within 15-20 minutes of finishing, preferably in liquid form. 

Running

1. Workouts

   1. So an athlete training for an Olympic-distance race could run six sets of 1,000 meters at his goal 10k pace followed by a 600 meter recovery run that is slow enough to allow you to hit the next 1,000m rep, but faster than a jog. The shorthand for this workout would be 6x1,000m w/600m steady.

   2. Sprint athletes have the same concept for their workout, but the race pace portion is 400 meters and the steady running portion is 200 meters. If you run 10 sets of this, you run 6,000 meters total, with 4,000 meters at goal 5k pace. This workout would be written out as 10x400m w/200m steady.

2. Racing
   1. 10k pacing.  Mile 1 comfortable, Mile 2-5 steady, Mile 6.2 fast,
   2. Your self-talk might be something like repeating "smooth" or "quick" to yourself. 
   3. Bike to Run
      1. The number one strategy to run faster is to get in bike shape first. 
      2. The key to energy management is to minimize the variance in your effor
      3. The fact is the more often you run immediately after cycling the more physically AND mentally confident you'll be in your ability to run off the bike.
      4. During the bike leg, a good strategy is to ride the first half one gear easier than you feel you can hold 

      5. Matt Fitzgerald: I have found that the most effective way for triathletes to become better pure runners is to focus on running during triathlon's offseason. Pick one or more running races to do over the fall and winter and run up to six times per week to prepare for them. The improvement you experience in this process will carry over to the next triathlon season.

         The second thing I do with triathletes who are trying to improve their run is to make them stronger cyclists. Again, I strongly suspect that strength on the bike is one of the keys to running well off the bike. This is why I don't encourage triathletes to emphasize run training during the triathlon season. Doing so at the expense of bike training will get you nowhere. Becoming a stronger cyclist is not rocket science. You can do it by riding more or by riding faster or both.
3. Warm Up
   1. 6 plyometrics High Knees, Butt Kicks, Spiderman, Frankenstein Walks, Walking Lunges, High Skips
   2.  dynamic warm-up, "teaches your muscles to be explosive, which is helpful for shorter distances, and strengthens your coordination and balance, which is great for longer distances," 
   3.  Carioca with your left foot leading for 30 seconds, then lead with your right to return to the starting point.
   4. Tiptoe bounce: Take a small jump forward, then to the right, then backward, and then to the left to form a small rectangle. Repeat and advance forward about 20 feet. Switch directions for second set.
   5. Good distance runners — even marathoners — do strides in training. A stride is simply a short distance of running that is much faster than race pace. You can go by distance (100m strides) or by time, running roughly 20 seconds fast. You’re not running all out when you do a stride, but you are running faster than 5k race pace.
   6. Drils
      1. March/SkipDrill A
      2. March/SkipDrill B
      3. Straight Leg Bound Drill
      4. G-Drill
4. Injury
   1. The knee (25 to 30 percent of all injuries to endurance runners occur there);
   2. The calf and shin (20 percent of all injuries);
   3. The IT Band (iliotibial band) - a long sheath of connective tissue which runs from the outside of the hip down to the lateral edge of the knee (10 percent);
   4. The Achilles tendon (8 to 10 percent)
   5. The foot-the focal point for hobbling injuries like plantar fasciitis (10 percent)
5. Nutrition
   1. The American College of Sports Medicine recommends that athletes consume 6 to 10 grams of carbohydrate per kilogram of body weight daily compared to just 1.2 to 1.7 g/kg of protein. Fat needs are represented as a percentage of total calories-specifically 20 to 35 percent of calories-which is also significantly more than the roughly 10 to 20 percent of total calories that the ACSM's weight-based protein recommendations equate to.  My 155 lbs equals 70.3 kg.
   2. Carbs
      1. 60-100g of sugar/ hour.  ~ 3 gels.kg
      2. 6-10g x 70 kg = 460-700g or 1860 - 2800 calories
      3. The morning is when you need the most carbohydrate to replenish liver glycogen stores that have been depleted during the night and to supply immediate energy for the most active part of the day.
   3. Protein
      1. 1.2-1.7g x 70 = 84-110g or 352-440 cal.
      2. 10-20% of total calories
      3. Your muscles will repair the damage they suffered during the workout much faster if you consume at least 10 grams of protein in the first hour of recovery than they will if you wait longer to consume the same amount of protein.
      4. But taking in protein during the workout itself is even better because it prevents the muscles from suffering some of that damage in the first place. 
      5. The carb-protein sports drink Accelerade supplies 5 grams of protein per 12 ounces, which is ideal.
      6. Note that a little protein goes a long way during exercise and more than a little is sure to cause GI problems
      7. In the evening, the body switches hormonally from an activity mode to a repair-and-regenerate mode
      8. high levels of protein intake sharply reduce hunger during periods when a person is eating fewer calories than his or her body is using.
      9. a high-protein diet has been shown to reduce muscle loss and increase fat loss during periods of caloric deficit
   4. Fat
      1. Saturated
      2. Unsaturated
         1. PUFA and MUFA
         2. Linoleic acid is from a family of fats known as the omega-6 fats, and alpha-linolenic is from a family of fats known as the omega-3 fats. Two omega-3 fats, docosahexanoic (DHA) and eicosapentaenoic (EPA), are found in fish oils such as salmon and tuna, as well as nuts-especially walnuts, soy, canola and flaxseed oils.
      3. Trans fat is found in commercially fried and baked foods such as crackers, cookies and snack foods. It's also found in commercially prepared baked goods, stick margarines and foods containing partially hydrogenated oils. Just like saturated fat, trans fat elevates cholesterol and triglyceride levels and consequently plays a role in heart disease.
      4. The pre-run meal provides you with the opportunity to:
         1. Refill your liver glycogen after an overnight fast and minimize the effects of hypoglycemia
         2. Provide accessible and usable carbohydrate/fuel for the early stages of the workout
         3. Maximize muscle glycogen stores for use in the later stages of the workout
         4. Top off your fluids and help prevent dehydration
         5. Settle your stomach by absorbing some of the stomach juices and hold off hunger until the workout is completed
6. Hydration
   1.  If you weigh 150 pounds, aim for 75g of carb (300)
      
   2. When you're adequately hydrated, your urine will be the color of pale lemonade or straw. If it's clear, you're drinking too much. If it's the color of apple juice, drink more.
   3.  18-24 oz. fluid per hour (runners may carry slightly less, but aim for at least 75% of these amounts)
   4. Electrolyte Needs:
      For any moderate-to-high intensity training in high heat or humidity, aim for 400-700 mg sodium per hour.
   5. If training for >2 hours, ensure you're getting 100-300 mg potassium.
   6. If training >3 hours, take 80 mg calcium, and 40 mg magnesium per hour.
   7. Any sports drink with 100+ mg sodium and 30+ mg potassium per 8 oz.
   8. Another view:

      1. The general recommendation is no less than 400mL (14 ounces) and no more than 800mL or 28 ounces for each hour. Elite athletes will be on the lower end and less experienced on the higher end.

         Fluids and Nutrition Needs for Events and Training

         Daily Water Ingestion: 0.5 of body weight in ounces, generally 6 to 9 glasses each day

         Pre-Event (1 hour prior): 12 to 16 ounces of sports drink (mixed at 40 grams CHO)

         Pre-Event (15 to 30 minutes prior): 8 to 12 ounces of cool water

         Pre-Training: For working out, ingest 30 minutes prior, 300 calories (40 grams of CHO and optionally 25 grams of protein. For example, CytoSport "Pre-Performance" is an excellent pre-training (CHO/protein) combination and pre-event product

         DuringEvent/Training: Ingest nothing until 15 minutes into event/training. Then drink 4 to 6 ounces (two to three sips) each 15 minutes (minumum 14 and maximum 28 ounces per hour, if very hot.

         After Event/Training: 16 to 245 ounces during the next 45 to 60 minutes.

7.  LT 
   
   1. Training the lactate threshold increases the speed at which lactate accumulates and acidosis occurs,
   2. enabling runners to run at a higher percentage of VO2 max for a longer time.
   3. Increasing the lactate-threshold pace allows runners to run faster before they fatigue because it allows them to run faster before oxygen-independent metabolism begins to play a significant role. 
   4. Lactate-threshold training is the best aerobic bang for your buck.
   5. Pyruvate, the final product of glycolysis, has two fates: (1) conversion to Acetyl-Coenzyme A and entry into the Citric Acid Cycle (Krebs Cycle) or (2) conversion to lactic acid. The latter fate occurs when oxygen is not supplied fast enough to meet the needs of the muscle cells
   6.  When lactic acid is produced at the pH of our body fluids, it immediately releases a proton and thus exists as the molecule lactate rather than as its acid form.  
   7. At faster speeds, there is a greater reliance on anaerobic glycolysis for energy, and aerobic metabolism (Krebs Cycle and electron transport chain) can't keep up with the production of pyruvate from glycolysis. 
   8. Pyruvate is thus converted into lactate and lactate removal starts lagging behind lactate production.
   9. The lactate threshold is the fastest pace above which lactate production begins to exceed its removal,
   10. lactate concentration beginning to increase exponentially
   11. If Runner X has a VO2 max of 60 ml/kg/min and a lactate threshold that is 67 percent of her VO2 max, and Runner Y has a VO2 max of 50 ml/kg/min and a lactate threshold that is 80 percent of her VO2 max, both Runner X and Runner Y will be able to sustain a similar intensity, assuming their running economy is equal (67 percent of 60 = 40 ml/kg/min vs. 80 percent of 50 = 40 ml/kg/min).

Stretches

1. Anterior Stretch
2. Forward Fold
3. Hamstring Stretch
4. Figure 4
5. Runner's Lunge
6. Pigeon
7. Hurdler's Stretch
8. Supline Twist
9. Child's Pose

1. Basic Stretches
   1. Quads
   2. Calfs
   3. IT Band
   4. Glute/Hamstring
      1. Bridge
      2. Hamstring Ball Roll
      3. Toe Touch Balance
   5. Hips
      1. Hip circles
      2. 3-way lunges
      3. Donkey kicks
      4. Leg swings
   6. Core
      1. Plank
   7. Ankles
      1. Bosu balance
      2. Bosu balance with toe touch

Exercise Ideas.

1. Frankenstein walk
2. Shoulder taps
3. Bosu Hip Up
4. Bosu Plant to Stand
5. Wood Chop
6. Dumbbell Death Crawl (Pushup and row)
7. Single leg deadlifts

8. Circuit #1

   • Box Jumps (3 sets, 8 reps)
   • Push-ups (3 sets, 15 reps)
   • Ab Wheel Roll-Outs (3 sets, 10 reps)

   Circuit #2

   • Rear Foot Elevated Split Squat(3 sets, 5 per leg)
   • Pull-ups (3 sets, 6 to 8 reps)
   • Tubing Pallof Press(3 sets, 15 per side)

   Circuit #3

   • Stability Ball Hamstring Curl(3 sets, 15 reps)
   • Single-Arm Dumbbell Row (3 sets, 6 to 8 reps)
   • Stability Ball Planks(3 sets, 60 seconds)

Science

1. Potassium is found primarily inside cells. The recommended daily intake is 4.7 grams. That's 4,700 milligrams. But most people get much less than that from their diet.  Most potassium is lost in urine. Very little is lost in sweat.
   1. Bananas
   2. Potatoes
   3. Tomatoes and tomato juice
   4. Oranges and orange juice
   5. Dates
   6. Raisins
   7. Soy beans, tofu and edamame
   8. Legumes and refried beans
   9. Sweet potatoes
   10. Greens, such as spinach, kale and beet greens
   11. Broccoli
   12. Whole grain foods
   13. Other fruits and vegetables
   14.  
2. sodium
   1. is the main electrolyte in extracellular fluid.
   2. The recommended daily limit on sodium intake is now 1,500 milligrams.  
   3. It's recommended that you get a minimum of 100 milligrams of sodium per 8 ounces of sports drink.
   4. Sodium not only rebalances the fluid and electrolyte ratio in the plasma, but also increases fluid absorption in the gut.
   5.  as long as you like the taste, it has adequate sodium and some carbs, and you're able to drink around 20 ounces or more per hour, it's a good choice
3. Muscle glycogen stores can provide about 1,400 to 1,800 calories worth of fuel

Recovery

1. start with RICE (rest, ice, compression, elevation) on the sore area. 
2. If that doesn't work within 24 hours, ibuprofen or a similar pain reliever might help,
3. it's time to check in with a physical therapist
4. Form rollar:calves, quads, hamstrings-and don't forget your glutes
5. DOMS or delayed onset of muscle soreness.
6. Physical discomfort is typically muscular in nature and goes away once you've decreased the intensity or pace.

Strength Training

• Increased muscle strength
• Increased rate of force development
• Enhanced neuromuscular function
• Reduced risk of injuries
• improves strength, performance, velocity, and running economy in endurance athletes.