How to train: Week 9
Nooch
Let’s talk nutrition. Carb loading, or carbohydrate loading, is a strategy often used by athletes to maximize glycogen stores in preparation for endurance events. This process typically occurs in the days leading up to an event, allowing the body to store more energy than usual.
The basic principle behind carb loading is increasing carbohydrate intake while tapering training intensity. This diet generally involves two key phases: depletion and loading.
Depletion Phase: A few days before carb loading begins, athletes may reduce carbohydrate intake and engage in intense training sessions. This phase aims to deplete glycogen stores, prompting the body to adapt and subsequently store more carbohydrates.
Loading Phase: Following the depletion phase, the athlete increases carbohydrate intake significantly—often to about 70-80% of total caloric intake—while reducing exercise volume. Common sources of carbohydrates include pasta, rice, bread, and fruits, as these foods can replenish glycogen stores effectively.
The benefits of carb loading are particularly evident in activities lasting longer than 90 minutes, such as marathons or triathlons. By ensuring sufficient glycogen levels, athletes may experience improved endurance, reduced fatigue, and enhanced performance.
It is essential, however, to approach carb loading thoughtfully and consider individual dietary needs, as excessive carb consumption can lead to gastrointestinal discomfort and weight gain if not managed carefully. Proper hydration and a balanced diet leading up to an event also play crucial roles in maximizing performance.
Training & Rest
If you’re going to do a long run, start now. When training for a 10k, incorporating long runs into your regimen is essential for building endurance and preparing both your body and mind for race day. Here’s how to effectively approach your long run.
1. Schedule Your Long Run
Select a day of the week that allows you ample time to dedicate to this workout. Many runners choose the weekend when they can focus on their training without the rush of daily commitments.
2. Fuel Your Body
Before your long run, ensure you're well-nourished and hydrated. Consume a balanced meal rich in carbohydrates the night before and have a light snack, like a banana or energy bar, about 30-60 minutes prior to your run.
3. Start with a Warm-Up
Begin with a 5-10 minute warm-up to prepare your muscles. This can include dynamic stretches and a slow jog.
4. Maintain a Comfortable Pace
During the run, aim for a pace that allows you to maintain a conversation. This should feel sustainable, as the goal is to build endurance rather than push your limits.
5. Stay Hydrated
For runs longer than an hour, consider bringing water or a sports drink. Staying hydrated is crucial for performance and recovery.
6. Focus on Your Form
Pay attention to your running form. Keep your posture upright, shoulders relaxed, and arms at a 90-degree angle to conserve energy.
7. Include Walk Breaks if Needed
If you feel fatigue setting in, it's okay to incorporate short walk breaks. Walking allows you to reset and continue at a steady pace.
8. Cool Down and Stretch
After completing your long run, gradually slow your pace to a walk for about 5-10 minutes to allow your heart rate to return to normal. Follow this with static stretching to aid recovery.
9. Reflect on the Experience
Post-run, take a moment to reflect on how you felt. Consider keeping a journal of your long runs, noting what went well and what you could improve next time.
By integrating long runs into your training schedule, you will enhance your stamina, allowing for a better race-day performance. Gradually increase the distance each week, following the 10% rule to prevent injury, and remember to listen to your body throughout the training process.
