Barry In The News

An Excerpt From The Mercury 01 October 2012

 

 

Submitted by Mike

How to Create Your Marathon Nutrition Plan

Link:http://www.entrytime.com/index.asp?GoTo=fetch&afid=4&pt=article&itemid=3428&typeid=1

Author: Patrick McCrann (25 Sep 2012)

The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. While important, these disparate elements don’t matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line. Those two key factors aside, there’s one more element of your marathon day that will make or break your ability to reach the finish line on time–your nutrition. Few things are worse than having excellent fitness, a great plan, the perfect day to race and then watching it all fall apart because your nutrition failed. This article will break down how to plan out your race nutrition plan given what’s available on the race course. The goal is to help you create a simple, repeatable solution that makes fueling so easy that you forget about it. Please note: This is only about nutrition consumed while running, not day-to-day food guidance. Your Basic Fueling Needs There are two main things you need to be concerned about when you run or race long: hydration and fuel. While most of us can run 60- or 90-minutes with only a little water, anything beyond that point without adequate calories will result in a very unpleasant–and likely sub-par–performance. The Fuel A marathoner can consume between 150 and 300 calories per hour. One gram of carbohydrates equals four calories, so the above range is between 38 grams and 75 grams. You should always start out low, adding fuel as you test your personal reaction to the calories. Remember it’s always easier to add a bit more at the next aid station than it is to “get rid of” excess food in your stomach. The Fluids There really is no hard and fast guidance for this, especially with recent cases of hyponatremia (over-hydration). The basic protocol is to drink as frequently as you feel thirsty, and to help promote digestion of any fuel you are taking. On your longer runs this could mean taking a small drink every 10 to 15 minutes on a regular basis. On race day, this can be a simple as sipping fluids at every mile/aid station. Outlining Your Personal Needs Exactly how much you should consume per hour in a race like a marathon is a function of several factors: how long you will be out there racing, how “hard” you’ll be racing (intensity), the conditions of the race, and finally what you personally can eat with success. Use the Marathon Carbohydrates Per Hour selection chart to identify a starting point for your calories per hour. The chart works by syncing calories per hour based on your intensity level. The harder you are running, in general, the fewer calories you are able to consume. Conversely, the longer you will be out on the course (4, 5 or 6+ hours), the more calories you will need over time to continue your effort. The Green=Good label is the ideal place to start estimating your carbohydrate needs. The Light Green=Good/Light label is also okay, as it follows the “slightly lighter is better” approach, allowing you to add more nutrition as required. The Yellow / Orange / Red sections show how you move further out the carbohydrates/hour spectrum and at what point you might run into difficulty. Testing Your Nutrition Plan The chart above isn’t perfect, and some of you will undoubtedly fall into an outlier position despite this plan based on experience and through coaching runners. Regardless, you won’t know what’s right for you until you actually test it out. In order to properly test your nutrition plan, you need several things to be lined up. First, you need a long run of at least 90 minutes on the schedule. Second, you need to map out exactly how many calories you will be taking in to cover the duration of the run. Third, you’ll need fluids to keep you hydrated and help you process the carbohydrates you are ingesting. Fourth, and final, you’ll need a rhythm in which to take your food. While everything else is simple, the rhythm is actually a critical part of how you’ll proceed. From a hydration perspective, you should be taking in some water every 10 to 15 minutes minutes (as you feel thirsty). Your nutritional rhythm depends on how many calories you are taking in and in what form. If you are opting for a gel form (easy to digest and carry), and you are looking at 200 calories per hour, then you can do: 100 calorie gel every 30 minutes with water; water rest of the time. alternate water and 50 calories of sports drink every 15 minutes, with a 100 calorie gel at the 45-minute mark. There is no one single right way to sync your fuel; create a plan and put it to the test in your next long run and then tweak it from there. You might need more water, fewer/more calories, different calories/flavors later in the day, perhaps even some caffeine to keep you sharp. Your Nutrition Portability Having nutrition is one thing; taking it with you is entirely different. Your plan is only as good as your ability to execute it, and odds are your long run route doesn’t have permanent aid stations manned with volunteers and ice water. As such you’ll need to plan out how to have access to your nutrition. Option #1: I personally use and recommend The Fuel Belt, an elegant solution for carrying your fluid and caloric needs on a long run or even race day. There are multi-bottle options with different packs and pockets to hold all your stuff, and it doesn’t bounce. You can learn more at www.fuelbelt.com and you can use the code MNation to save 20 percent off any purchase there. Option #2: Use your car as a central point and run out/back or a butterfly pattern route to get the miles in without getting too far from your car. Course Resource Research Once you have a basic plan and have tested it out during multiple long runs, then you can begin to formulate a plan for race day. Remember that each race is different in terms of aid station placement and what they offer at each station, so be sure to check the official website. Then you can head out to the store and pick up the items so you can begin to incorporate those specific items into your own rhythm. This is a critical part of your preparation as it will help you determine exactly what / how / when you’ll be fueling on the big day. Note that it might take one or two long runs for your body to “like” the different fuel source, so don’t give up on it right away. Finding your personal fueling pattern isn’t easy, but once you have built it out you can get down to the business of really racing and chasing your marathon potential.

 Posted by Gary

 

SAPS 21: Sunday 16 September 2012

Following the torrential rain of Saturday it was with some trepidation that I cast my eye to the early morning skies, but blessedly was only greeted with a light drizzle and otherwise pleasant running weather.

 

I arrived a tad late, but entries were still proceeding seamlessly, and the announcer did a good job of directing us timeously to the start, which was well appointed and managed. Unfortunately for reasons apparently to do with course conditions the start was delayed by some 20 minutes, which as you might expect did not raise much cheer!! During this time the heavens did open a bit to further dampen the spirits, but fortunately passed quickly, and then we were off on the usual windy-windy NMR based 2 lapper (due to the on-going problems with the Blue Lagoon bridge). Anyway, fast and flat is also good, and marshalling and tables were impeccable. A couple of puddles underfoot and one or three tight U-turns, but otherwise pretty ideal racing conditions.

 

The 10K race operating in tandem was well separated by the officials, although complaints were voiced against inconsiderate participants who insist on walking/jogging 4 deep, which made tabling and passing a bit awkward at times.

 

A nice touch by the organisers was allowing a number of disabled athletes to set off before the start, and they certainly received hearty support from participants and spectators alike. No doubt the Paralympics had something to do with this, and hopefully we see much more interest and support in the near future.

 

The finish was also perfectly organised, although a perennial problem at the Kings Park athletics stadium is a dearth of catering, but thanks heavens for Queensburgh!

 

The 10K prize-giving got off okay, but then proceedings seemed to stall a bit. Having separate lucky dips is commendable, but personally I think it ill-advised. With no 21K prize-giving imminent we decided to hit the road.

 

YWP finishers spotted: Philani Makhanye – 1.19 (great first run for the club and welcome on board), Mike Sutton – 1.26, Shane Govender – 2.04.

 

All in all certainly one worth doing and I’ll be back next year.

 

A bright ray of hope on the horizon from KZNA and the road commission is that the entry and results procedure is currently under the microscope and we should see some exciting changes in this troublesome area quite soon.

 

Regards

 

Mike

    

Barry Varty's UK Trip : A Photo Collage

                     (Click to enlarge)

Stainbank Night Visit

Visit

Stainbank Nature Reserve

at night

 

and enjoy a bring & braai while listening to an interesting talk on your

local snakes and reptiles,  as well as the night sounds of the

bush babies and owls that live in the reserve.

Please arrive before 7pm  Talk starts at 7:15 sharp.

 

 

Braai fires will be available from 6:30pm.

Date:    Friday 5 October 2012

Adults pay R30 and school going children pay R15

 

(Fundraising Project for the Reserve)

    

What's On at YWP Running Club

 

19 September - Committee Meeting

26 September - Month End

07 September - South Coast 21km and 42km (Club Race)

Go to http://www.eventtiming.co.za/gb2012.php to enter!

Post by Heather

Mart and Mike's Big Adventure: The Inaugural Mandela Day Marathon by Mike Sutton

When I heard Martin had entered this historic event I didn’t think much of it – he’s always doing crazy things, but when Jen highlighted the significance of the race I realised I just had to give it a go, and was lucky enough to grab one of the last entries, something I saw as an omen.

Marty put in some serious marathon training and unfortunately picked up an inevitable niggle or two in his final preparation, whilst I continued with my customary 40 – 50kms a week, with one nice 25 up to Kloof station with Martin, and a solo mountain climb up Town Hill as a “route-tester” (only to find out later we got the course wrong and it didn’t go up there, there are steeper hills in that area they used!).

Well the weekend dawned and the Saturday was an absolute scorcher (36°C in Maritzburg at 3.30pm!!), something that proved too much for our little Golfie, and we didn’t make it up Town Hill this time. Thanks to great strategizing by Jen and Mart, and some angels of mercy we eventually got to Martin’s farm some 4 or 5 beers behind my carbo-loading schedule, but happy to be able to put our feet up eventually and quench our thirst.

Sunday dawned blessedly cool and we kicked off after the national anthem in near ideal running conditions, only to be greeted by the first “little” hill around the first corner. Knowing what awaited us further down, no UP the road, I was amused to hear people complaining that the hill was sooo steep and long. Sorree for them! The road from the start in Imbali in Pmb to the finish at the Mandela capture site just outside Howick is said to incorporate 34kms of climbing, and I for one won’t dispute that! And included in this is about 9K of extreme hills – think Puke Hill for the duration!!

We caught up with Dean Wight after a while and were surprised to see him without his usual entourage of chicks – I suggested to him that they had possibly become too quick for him!

We meandered through Imbali for some 7kms, and it was lovely to see how house-proud most of the residents are, given their circumstances. The route was jollified by regular ANC rent-a-crowd ambush marketing (in blatant violation of IAAF and ASA regulations, but it was clearly a case of, hey, they (we) are paying…) and our club colours were very well received, with us receiving vociferous support, even at the spot where Martin proclaimed “Viva DA” at the top of his voice.

Then the real screaming started, up the aptly named “Struggle Hill”. Oddly enough I didn’t and had one of my best marathons ever, but clearly many of the runners who may have started a bit too quickly and under-estimated the first few Ks of the climb were. Whenever I chugged past someone I knew I told them I was saving a walk for the big hills!

Well thankfully the ridiculous climbs peaked in Hilton around the halfway mark, where we got to see our trusty super-second Jen for the second time. From there the race could still be categorised as tough, with the organisers managing to find every challenging hill in the area, and climbing out of Howick with 8Ks to go I was taking a bit of strain. Approaching Midmar I passed one of my rivals from cross country and pushed as hard as I could from there thinking I might be in the money, only to find I finished 22 minutes behind the 3^rd Master! The fantastic prize-money had clearly attracted the cream of the crop. Nonetheless I was pretty chuffed with my race having managed to keep running the whole way, something I haven’t done in a marathon for a while.

 

I finished in 3.41 with Martin just behind in around 4 hours, having also suffered a pinched sciatic nerve. All in all a great race, very well organised and definitely one for next year. Thanks to Jen for the great support and particularly for chauffeuring two smelly runners back to the farm for soaks!

Post by Mike
 

The 3 Cycles of Periodization Training

The 3 Cycles of Periodization Training Link: http://www.entrytime.com/index.asp?GoTo=fetch&afid=4&pt=article&itemid=3394&typeid=1

Author: Tyrone A. Holmes (18 Jun 2012)

Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different energy systems during various phases of training (e.g., aerobic, anaerobic, creatine phosphate). Most significantly, periodization is the best way to promote the training effect, which consists of changes in your cardiopulmonary and musculoskeletal systems that result in greater speed and endurance on the bike. To develop an effective training program, it is important to understand the foundation of periodization. This foundation consists of three cycles: macrocycles, mesocycles and microcycles. Scientifically developed to absorb 6 times its weight in water, Zeasorb® powder controls the moisture that can lead to fungal infections. Zeasorb® soothes chafing and itching and cures most athlete’s foot and jock itch infections. The Macrocycle The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird's-eye view of your training regimen and allow you to facilitate long-range planning. For example, if you want to peak for a national championship event one year from now, you can mark that date on your calendar and work backwards to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks. Remember, because of its length, you will always make changes to your macrocycle throughout the year. The Mesocycle The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your aerobic endurance (the ability to use oxygen to produce energy for the muscles over an extended period of time). This mesocycle might consist of three weeks of increasingly long rides, and one week of recovery. Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power (the highest average power, measured in watts that you can sustain for one hour). This mesocycle might include three weeks of lactate threshold intervals followed by a week of recovery. During the competition phase, you could develop a mesocycle that improves your neuromuscular power, which is the ability to pedal a very big gear, at a very high cadence for a short period of time (i.e., sprinting). This mesocycle might include four long sprint interval workouts and four short sprint interval workouts over a three week period. You can even develop a mesocycle for the recovery stage of training. Of course, the primary goal of this mesocycle will be to rest and recuperate, but it will also include a series of easy rides designed to enhance the recovery process. Mesocycles are typically three or four weeks in length. Two very common mesocycles consist of 21 and 28-day training blocks. For example, a 25-year old experienced competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). This consists of 23 days of relatively hard work followed by 5 days of recovery and easy spinning. Conversely, an older or less-experienced cyclist may opt for a 16/5 training pattern (i.e., a 21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery. If you are unsure about which option to choose, I suggest you begin with a 21-day mesocycle and shift to the longer option when you are ready for a harder challenge. Conversely, if you are currently using a 28-day mesocycle and are dealing with recurring fatigue, use the shorter mesocycle, which provides you with more time to recover. The Microcyle A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume. Another example incorporates block training, which consists of very hard workouts for two or three consecutive days followed by an equal amount of recovery (days off or very easy rides). This would constitute an intensity microcycle where the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a fit cyclist can maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body can consume during high intensity exercise). Generally speaking, three or four microcycles are tied together to form a mesocycle. Link from Gary

Effective Warm-Up Exercises

Effective Warm-Up Exercises Link: http://www.entrytime.com/index.asp?GoTo=fetch&afid=4&pt=article&itemid=3420&typeid=1

Author: Marc Evans (27 Aug 2012)

In addition to prepping the body for a workout or race, warm-ups have two key functions:    To help prevent injury To help enhance performance   At rest, blood flow to the skeletal muscles is low and most of the capillaries (blood vessels) are closed. At the onset of activity, the flow of blood to the muscles increases, but it takes about 10 to 12 minutes for optimal flow. Maximum aerobic performance cannot be achieved until the blood vessels are fully dilated. Further, the elastic parts of muscle are most susceptible to injury when the tissue is cold, and the metabolic processes are slowed—which means less energy is delivered. A proper warm-up helps to lengthen the muscles, improve range of motion, and increase potential force. Warming up is also an important way to help prepare the mind for the event, relax the athlete, and improve awareness and concentration. The most effective warm-up is an active warm-up with smooth, relaxed motions—swimming for example. After a good 10-minute warm-up, some athletes will gradually increase their efforts (30 seconds or so). Of course there is not always time, and circumstances or conditions don’t always allow in-water warm-ups. There are, however, very effective mobility, joint and stretching exercises that can effectively help prepare your muscles for swimming. But…not all warm-ups are effective. The Problem With Stretching, Hypermobility and Yoga One of the concerns I have with Yoga for triathletes is that the movements are NOT athlete specific. The muscles and local stabilizers of the joints can often be stretched beyond normal ranges of function creating instability. Overstretching is a stretch beyond the normal length of a muscle or the range of a joint and the soft tissues. This results in an athletic kind of joint hypermobility or (excessive mobility). Some sports may require this excess and if yoga is your main activity it might be indicated, but overstretching can be detrimental for triathletes. A loss of joint function and the stability for maintaining neutral positions can result. Pain, injury, and ineffective technique and muscular force are some potential outcomes. A triathlete does not want to be as limber as a very old rubber band. It’s very important to be selective about which muscles and joints need stretching. Each athlete has unique functional balances and imbalances, strengths, weakness and yes, injuries where some muscles are under and/or over active (flexible, tight, weak etc.). Generalized stretching and/or non-specific yoga-type of movements are not always in the best interest of the triathlete. The best approach is to have a therapist or movement practitioner evaluate your movement beforehand. Stretching and Mobility Warm-Up Exercises Remember that stretching should be athlete specific and aim to target the muscle tissue. Generally speaking, however, the best stretches for swimmers are the Upper Trapezius, Levator Scapulae, Pectoralis Major and Minor, and the Latissimus Dorsi (see video). Those stretches target specific swimming muscles that are important for maintaining normal ranges of motion. Link from Gary