Workout Habits Steal from Athletes: As a long distance runner, I participated in a ton of basic segment exercises to run an ideal race (before: the stockings, instead of the shorts, are my mysterious sauce). In any case, it's only recently that I joined Gatorade Endurance to attend my first Ironman, the World Championship marathon in Kona, Hawaii, I really saw exactly how much I needed. To take advantage of an opportunity of this magnitude. . Since then, let's face it: administering an indomitable 2.4-mile swim, killing a 112-mile motorcycle race and finishing it with a 26.2-mile race is a hero's state, especially because it's temperatures up to 100 degrees.
Whether you are preparing for your first race or try to identify an Ironman from your own list of groups, here are five essential exercises you can do with the best long distance runners. (Also, meet these 6 very motivating women who have finished an Ironman).
1. Complete take the practice
Filling is essential for you to play as well as possible on race day and in your training meetings. In fact, hydration is essential, but the intake of sugars from gels, vital stings, gus and bars is essential to replace the depleted reserves of your body. "For competitors to demonstrate themselves on the bike, a lot of experimentation is needed in their livelihood plan," says Matt Pahnke, Ph.D., of the Sports Science Institute at Gatorade.
So, what is the perfect measure of fuel? It depends on the extent to which you are, because any admission should be based on the duration of the exercise, says Pahnke. In general, you can follow the attached rules: for 1 to 2 hours of activity, you need 30 g of carbohydrates per hour; 2 to 3 hours of calls at 60g / h; and more than 3 hours requires up to 90g / h. "In the same way, try your subsistence plan before using it on race day," he recommends.
2. What do you eat after the business?
Each competitor has his own motivation for his dinner after the race (and for the preparation). For Luke McKenzie, eight-time Ironman champion, he's a big BYOB fan (who needs to present his own blender). "For me, it's the protein shake," he says. "Normally, a base of almond drainage, and I will make the whey protein, the banana and the berries solidify, is simple, but it gives me what I have to feel good even after the extreme sessions."
As a general rule, competitors do not need less than 20 grams of protein to promote muscle recovery (other late reviews recommend more than 40 grams) and a relatively triple amount in starchy foods. "If you do not give your body the basic components it needs to adjust, your progress can be shortened." (Even more motivation to try these post-exercise snacks, is not it?)
3. Try not to ignore recovery sessions
If you like to move the foam (there are 10 different ways to use a roller) or, to a greater extent, an individual ball player, the automatic rubbing of the back gives your muscles a basic TLC and allows you convulsions and a scar in the tissue, which accelerates the recovery procedure after exercise. "I am excited about the use of many devices: a foam roller, a drug bullet and a lacrosse ball," Pahnke said. "Having distinctive devices allows you to direct several muscles."
Also, do not forget to include an additional extension period for territories that tend to hammer asphalt more than once: areas such as the hamstrings, hips and calves. Together an additional affection.
4. Close the negative noise.
Staying positive may not seem simple in the 20 miles of a long distance race, but it is essential to maintain these impulsive impulses. "Any negative contemplation, they just do not serve you," McKenzie said. I am extremely worried about energy. I like to prepare the race of the day before for a race by doing a simple race at dusk and finishing in a place that is huge for me. [Allow me] to feel the vitality, see how the sun goes down and have a minute to accumulate and plan the next day. "(Here are 6 mantras that can help keep you moving).
5. Celebrate small victories.
Preparing for any opportunity for perseverance is hard work, but longtime competitors agree that it is essential to celebrate the modest successes that occur throughout the preparation cycle. "You can put everything on this day, and that could not go to design," says McKenzie, who understands perfectly how he feels, especially after finishing second in the Ironman World Championship in 2013. [Pendant] the ups and downs, remember what you have learned in recent months and remember that you can beat [the obstacles] You are winning, and an Ironman explains how you go up and down to the ups and downs down [which brings you to the full line. "
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| Workout Habits Steal from Athletes |
Whether you are preparing for your first race or try to identify an Ironman from your own list of groups, here are five essential exercises you can do with the best long distance runners. (Also, meet these 6 very motivating women who have finished an Ironman).
1. Complete take the practice
Filling is essential for you to play as well as possible on race day and in your training meetings. In fact, hydration is essential, but the intake of sugars from gels, vital stings, gus and bars is essential to replace the depleted reserves of your body. "For competitors to demonstrate themselves on the bike, a lot of experimentation is needed in their livelihood plan," says Matt Pahnke, Ph.D., of the Sports Science Institute at Gatorade.
So, what is the perfect measure of fuel? It depends on the extent to which you are, because any admission should be based on the duration of the exercise, says Pahnke. In general, you can follow the attached rules: for 1 to 2 hours of activity, you need 30 g of carbohydrates per hour; 2 to 3 hours of calls at 60g / h; and more than 3 hours requires up to 90g / h. "In the same way, try your subsistence plan before using it on race day," he recommends.
2. What do you eat after the business?
Each competitor has his own motivation for his dinner after the race (and for the preparation). For Luke McKenzie, eight-time Ironman champion, he's a big BYOB fan (who needs to present his own blender). "For me, it's the protein shake," he says. "Normally, a base of almond drainage, and I will make the whey protein, the banana and the berries solidify, is simple, but it gives me what I have to feel good even after the extreme sessions."
As a general rule, competitors do not need less than 20 grams of protein to promote muscle recovery (other late reviews recommend more than 40 grams) and a relatively triple amount in starchy foods. "If you do not give your body the basic components it needs to adjust, your progress can be shortened." (Even more motivation to try these post-exercise snacks, is not it?)
3. Try not to ignore recovery sessions
If you like to move the foam (there are 10 different ways to use a roller) or, to a greater extent, an individual ball player, the automatic rubbing of the back gives your muscles a basic TLC and allows you convulsions and a scar in the tissue, which accelerates the recovery procedure after exercise. "I am excited about the use of many devices: a foam roller, a drug bullet and a lacrosse ball," Pahnke said. "Having distinctive devices allows you to direct several muscles."
Also, do not forget to include an additional extension period for territories that tend to hammer asphalt more than once: areas such as the hamstrings, hips and calves. Together an additional affection.
4. Close the negative noise.
Staying positive may not seem simple in the 20 miles of a long distance race, but it is essential to maintain these impulsive impulses. "Any negative contemplation, they just do not serve you," McKenzie said. I am extremely worried about energy. I like to prepare the race of the day before for a race by doing a simple race at dusk and finishing in a place that is huge for me. [Allow me] to feel the vitality, see how the sun goes down and have a minute to accumulate and plan the next day. "(Here are 6 mantras that can help keep you moving).
5. Celebrate small victories.
Preparing for any opportunity for perseverance is hard work, but longtime competitors agree that it is essential to celebrate the modest successes that occur throughout the preparation cycle. "You can put everything on this day, and that could not go to design," says McKenzie, who understands perfectly how he feels, especially after finishing second in the Ironman World Championship in 2013. [Pendant] the ups and downs, remember what you have learned in recent months and remember that you can beat [the obstacles] You are winning, and an Ironman explains how you go up and down to the ups and downs down [which brings you to the full line. "
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