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Monthly Archives: February 2017

Information of Triathlon Nutrition

  • Eat lots of fruits and vegetables

We all know fruits and veggies are good for us having been told since we were 3 years old. But why? You probably know that they contain a lot of vitamins and minerals important for your body but this is only the beginning. Fruits and vegetables contain a lot of water which hydrates and also has an excellent detoxifying effect. The carbohydrates found in most fruits and vegetables are low GI which means they provide slow sustained energy and are more likely to be converted to heat energy in your body rather than stored as fat.

  • Customise your diet to meet your needs

Every body is different. You don’t need to go out and have an expensive assessment done, just listen to your body. Take time to notice how you feel after a particular meal and what effects it has on your body. If you feel great, eat it again, if you don’t then there is lots more to choose from. Most of the time we don’t really think about the effect foods we are eating have on our body

  • Drink plenty of water

Your body is 80% water and water is involved directly in all the metabolic pathways in the body. Even slight dehydration can reduced functioning by up to 20%. Not drinking enough water in any part of your day would be like riding your bike with no grease on the chain what-so-ever. You may not have tried this but your chain would not last very long and it would be very hard to do. Keep a water bottle near you at all times and allow yourself to sip from it regularly. Make a habit of monitoring your urine colour to assess hydration throughout the day.

Techniques in Half Marathon

A few runners assume the running techniques thinking that this is not vital. In fact whether one is a beginner or a seasoned runner in marathon he or she has to know and employ the right running techniques in sequence to build one full potential. Employing the correct and appropriate running techniques can aid a runner avoid injuries. It can as well assist builds the pace of the runner, his or her strength and staying power with the least quantity of effort exerted. The most vital techniques of a good running form are the following: good stance, relaxation, competent pace length, excellent body technicalities, right knee lift and good arm movement.

The top seasoned runners handled to run devoid of appearing to be applying too much effort. They are similar to running in the air. This is because their stances are balance and identify where the center of their seriousness is. To be able to execute this beginner runner should attempt to seem for his or her center of seriousness and practice building an ideal stance balance. This should be at ease, normal stance and it is stress-free with a small forward tilt. The shoulders should be pulled back, hips pushed forward to prevent the feet from directing the body and the chest out while maintaining the upper body balance in relative to the hips.

A few runners use the pose running method which is about building a forward movement while not applying too much power and effort but becoming efficient and competent. Ahead of, during and after a competition, a runner should rest his or her muscles to boost pace and prevent any possibility of injuring oneself. A runner should have an exact and competent pace in sequence to land his or her foot straightly under the center of seriousness of his or her body.

The body of a runner should be directed forward and must reduce or nice yet remove any interlacing, twisting or any needless motions since these add pressure to the joints, employs power reserves and may loss one time. The knees should never be raised up so elevated unless we are close to the finish line or we are a runner. A half marathon runner must understand how to glide with pace and competence. The arms should be kept seal on the sides and calm. Running whether for half marathon or not would assist an individual have a physically powerful body, fine conditioning, an excellent stance, and confidence.

Must know about Marathon Eating Plan

1. Carbohydrate Loading: train with your carbohydrate loading plan at least three times with one of your longer training runs, before race day

-Dinner the night before your event: choose a meal rich in carbohydrate like pasta or whole grains. Ex: 1.5-2cups whole grain pasta, 5 oz chicken, 2/3 cup marinara sauce OR 1.5-2 cups brown rice, 1 cup stir fried vegetables, 5 oz chicken or fish.

-You will notice that there is some protein present. You should not eat carbohydrates exclusively. The presence of protein will slow down the digestion and absorption of the meal and offer a longer energy burn.

-Snack before bed (at least 2 hours before bedtime): have an additional 1-2 cups of pasta, rice, or other whole grain.

-Morning of the event (Finish eating by 6AM. 7AM Marathon start)
ex. ¾ cup oatmeal with 1 scoop protein powder and banana
OR 2 eggs & toast with nut butter OR banana and Raw Organic bar or Lara Bar
OR banana and a bagel with 1-2 T nut butter

2. Hydration: It is not necessary to use sports drinks (electrolyte replacements) during lighter training. You can add an electrolyte replacement tablet to your water or use 20% real fruit juice to 80% water for more intense workouts and practice runs.

-You need to sip water consistently throughout the evening and morning leading up to the race. You do not need to overdo this. Sip an additional glass through the evening and one in the morning. Do not drink a glass of water all at once within an hour of your race.

Try Out Group Runs

  • The motivation factor – Signing up for group runs can serve as an excellent motivator to get a training program off the ground. The mere act of putting a name down for participation can serve as enough of a commitment to make getting started really happen. It’s also a great way to motivate the continuation of a training program. Once a group run is completed, it’s hard to stop attending, especially if sessions are regular or semi-regular.
  • The insights provided – Group runs are a great place to go to gain insights, tips and advice from more experienced runners. Those who take part are likely to benefit from everything from insights about proper athletic gear to pacing training to avoid injury and burnout. When professional endurance trainers happen to run the sessions, the advice can be especially helpful for anyone getting started and even for athletes with plenty of miles to their credit.
  • The camaraderie – Running alone can get boring rather quickly. Running in a group is a great way to meet new people, learn more about the sport and gain support to keep those feet moving one in front of another. Group runs also happen to be a whole lot of fun, which is certainly a bonus.