23 Jan 2018
The twelve hours before the race is the most important period, what you put in your body with this window of time will still be there when the race starts. If you put the right things in your body, the effect will be positive, and you will perform much better than you would if you failed too.
The two fundamental principles of effective pre-race are familiarity and control nutrition. Control is about knowing exactly what you should and should not do nutritionally in the final 12 hours. Familiarity is about making a well-rehearsed routine of your pre-race fueling.
Dinner its completing the job of carb loading that started either that morning or two days earlier (10 g/kg carb or 70% carbs for the latter case). The meal should be high in carbohydrates, low in protein, fat and fiber.
Note: Don’t over eat for the sake of getting in a few extra grams of carbs because this may increase your chances of sleeping poorly or having bathroom issues the next morning. Also avoid late dinner to avoid indigestible materials in the meal the following morning. Six am is the best time for pre-race meal.
Sleep. Eight hours the night before the rate, if you couldn’t because you’re nervous, eight hours the night before will compensate, but make sure you slept them.
Breakfast. The sole purpose of this meal is to top off your body’s carbohydrate supplies. The ideal breakfast is one that is easy to prepare, eat and digest, as well as high in carbohydrate and low in protein, fat and fiber. Eat your breakfast four to two hours before the start of your race. by all means, eat a high carb breakfast if you can, but if you can’t, don’t assume you’re running with a major disadvantage.
Prerace hydration. Twelve to 16 ounces of fluid should be consumed between the time you wake up and one hour before the start of the race. if you urinate at least once after your initial visit to the bathroom upon waking up, consider your mission accomplished. You can hydrate by drinking water, juice, a sport drink, or some sort of liquid meal.
Note: Avoid caffeinated drinks, because they’re diuretic. Beet juice increase vasodilation and blood flow and reduce the oxygen cost of exercise so I recommend it. Slushies’ are good for hydration in hot weather as it lowers core body temperature and perceived heat stress (drink it close to the race time).
The New Rules of Marathon and Half marathon Nutrition, Matt Fitzgerald
05 Feb 2018
Mental fitness is a collection of coping skills, behaviors, thoughts, and emotions that helps athletes to master the discomfort and stress of the athletic experience by increasing tolerance for perceived effort and by reducing the amount of effort at any exercise intensity.
In a race, the job of the muscles is to perform. The job of the mind is to cope, but the muscles can only perform to the degree that the mind is able to cope. Therefore, endurance sports are a game of “mind over muscles”. The only way to become really good at coping with the discomforts and stresses of endurance sports is to experience them.
Brace yourself and do not lose your appreciation for how intense the suffering felt in races. The more discomfort you expect, the more you can tolerate, and the more discomfort you can tolerate, the faster you can go.
Setting time have an effect on endurance performance. You should set a timing goal that seem reachable, but barely so.
Letting go, the flow state where you become the thing you are doing. Where your focus is directed externally from the task at the hand, which distracts you from your suffering, allowing you to push harder and perform exceptionally.
Workaround effect, when the body loses the ability to achieve a desired level of performance in an accustomed way, the brain responds by seeking out new ways to get the same level of performance out of the body. This effect allows athletes to gain mental and physical fitness after first losing it through adaptability. Embrace your setbacks; they are either injuries or sickness!
Resilience is a quality that keeps a person engaged in challenging situations long enough to develop a coping skill and it grows out of failure and encountered adversities. Transform failure into resilience and use it as a motivator, albeit a dark motivator tinged with anger.
Listen to yourself, have faith in yourself and your coach and just believe. Do not keep looking for more and be confident.
The group effect. When athletes and runners train or race together, their brains release greater amounts of mood-lifting, discomfort-suppressing endorphins, and they perceive less effort and perform better than they do alone. So, when a sport culture is vibrant, comprising many groups of highly motivated athletes, behavioral synchrony achieves maximum intensity and effectiveness.
The audience effect not only motivate and make athletes try harder, but also makes them feel capable of trying harder. A runner can perform better in New York city marathon than he would in a smaller marathon with sparser spectator support. So, choose your race selectively, seed the crowd with family and friends and even cultivate a social media “fan” base.
Also experiencing success in performance of a given task enhances subsequent performance in the same task by increasing self-efficacy, or perceived competence. In addition, high expectations for improvement and success are among the more powerful coping skills an endurance athlete can possess.
Having a strong passion for an activity and being positive preserves endurance performance by decelerating the physical aging process. If your passion endures, so will you.
Find your motivation.
We are all different and each of as may adapt different copping skill. How bad you want it? Train your mind!
How Bad You Want It? Mastering The Psychology Of Mind Over Muscles, Matt Fitzgerald
19 Apr 2018
Exercise-induced muscle cramps are brought on by a special kind of fatigue, where cramps always occur in working muscles instead of passive muscles, moreover muscle cramping almost always occurs in races, seldom in training. Coupled with certain physiological evidence, it is suggested that cramping is an abnormal neurological response to extreme muscle fatigue. When a given muscle is subjected to unaccustomed extremity of exertion, the nerves controlling that muscle may freak out, causing spasm.
What is the solution?
* Preceding each race with one or two very hard workouts that simulate the level of exertion of the race as close as possible.
* By patiently accumulating race experience.
“The New Rules of Marathon and Half Marathon Nutrition”, Matt Fitzgerald.
28 May 2018
Reducing the training load at least 50% compared to the previous week, tapering. This can be done at least one week from the race if the last week trainingg only 20 to 40 miles (two weeks if its 41 to 80 miles).
Tapering allows your body to fully absorb and recover from previous hard training, increase glycogen storage, blood volume, and neuromuscular power.
Note that that tapering doesn’t mean easy training, its include reduced high intensity (goal race pace or faster) training compared to last week peak training.
Nutrition during taper period includes four steps
1- Reduce your calories intake so you don’t gain weight as a result of tapering, star this with the tapering.
2- Fat loading or switch to 65% fat diet for 10 days if your initial three-day fat loading test goes well, you are confident that you do that, your upcoming race more than 2 hours and you are tapering more than 2 weeks. Otherwise start a compressed, five-day fat loading period six days before competition if you’re tapering only one week, and your race will be more than 2 hours. Lastly you can cancel this step if the conditions do not apply and you’re not comfortable with idea.
This step increase reliance on fat and decrease reliance on glycogen as exercise fuel.
Fat sources are avocados, cheese, Greek yogurt, nuts, and olives.
3- Remove all the caffeine from your diet one week before race day if you normally consume caffeine daily in small to moderate amounts for the sake of performance enhancement.
4- Carbohydrate load. If you choose to fat load for 10 days, then switch to a diet that supplies 70% carbs for the last three days before the race. If your fat load for 5 days, eat 10g/kg carb on the day before the race. You can choose any method if you didn’t fat load. You can skip this step if your race less than 2 hours.
The New Rules of marathon and half marathon nutrition, Matt Fitzgerald
08 Aug 2018
Quick start is regaining lost fitness and losing the weight you gained during your break.
Remember it is not possible to maximize fat loss and fitness gains simultaneously.
How long? The duration of the Quick start is determined by how much weight you need to lose. (10 pounds may take 4 weeks)
1- Create a moderate calorie deficit:
DAILY CALORIE DEFICIT BY WEIGHT CHART
Within 10 pounds
Between 10 to 20
More than 20
2- Increase protein intake: reduces the spike in hunger that typically comes with eating less and increases the proportion of total weight loss that comes from body fat and reduces the amount of muscle mass that is lost.
3-Lift weights: you should strength train more than at other times because it will give you a more solid musculoskeletal foundation to take into the next training cycle and it will help you to retain muscle and shed only unwanted body fat. (3 times per week minimum)
4- Do fasting workouts: Do a long moderate intensity fasting run once every week. This entails to withhold carbs during the run to increase body’s fat burning capacity which results in shedding excess body fat.
5- Do very short high intensity intervals: it consists of large numbers of intervals lasting 10 to 30 seconds each and performed at or near maximum intensity.
It is a good time to start such training because the resulting gains in raw speed and power will enable you to perform all your subsequent training at a high level and you will not be able to focus on speed and power development at any later time, as more specific types of training prioritized.
Note: Be aware that sprinting on a level ground is very stressful on the muscles and tendons so you can get the strength, speed, power and fat loss benefits from maximum intensity running with less chance of injury if you sprint uphill instead.
Source: The New Rules of marathon and half marathon nutrition, Matt Fitzgerald