2018 Training Clinic. Joe Arencibia Stephanie Coburn

Transcription

1 2018 Training Clinic Joe Arencibia Stephanie Coburn

2 Why Do We Run? Fitness Social/Mental Health Performance *** Credit: Matthew Inman, The Oatmeal

3 Coaching Goals of Training Make you the best runner you can be Provide a framework for achieving goals Injury prevention

4 Adaptation to Training: Making a Better You Overload + Recovery = Improvement

5 Adaptation to Training: Making a Better You Why Does Training Work At All? Supercompensation You become a better runner during recovery, not during a workout!!

6 Adaptation to Training: Making a Better You Building The Framework: Periodicity and Progression

7 Adaptation to Training: Making a Better You Building The Framework: Periodicity and Progression Long Run Distance Total Weekly Miles

8 Adaptation to Training: Making a Better You Common Pitfalls Overtraining: Insufficient Recovery Supercompensation never gets a chance Undertraining: Too Much Recovery Supercompensation fades

9 Adaptation to Training: Making a Better You Periodicity R&R Short Intervals R&R Medium Sustained R&R Long Sustained Mileage this week: ~81% Easy, ~7% Medium, ~12% Hard Pros: 80/10/10 Amateurs: 45/45/10

10 Adaptation to Training: Making a Better You Periodicity (Pros: Esther Atkins)

11 Adaptation to Training: Making a Better You Specificity Smart training incorporates workouts that address specific physiological goals. We use the supercompensation effect to target strength, VO2 MAX, aerobic infrastructure, lactate clearance, a lot of different, specific factors that improve running.

12 Adaptation to Training: Making a Better You Specificity There are many different versions of you inside Pulmonary Neurological Circulatory Muscular Skeletal You Thinking About Donuts

13 Adaptation to Training: Making a Better You Specificity Each system adapts to training differently Pulmonary Neurological Circulatory Muscles 2 3 WEEKS 2 3 WEEKS 3 4 WEEKS 3 4 WEEKS Joints, Bones & Connective Tissue 6 8 WEEKS

14 Adaptation to Training: Making a Better You Specificity

15 Adaptation to Training: Making a Better You Specificity The Shotgun/Hard core approach to training will get you some results, but not all the results. More likely, they ll just get you injured and frustrated. Go Hard or Go Home!! No Pain, No Gain!!! No Days Off!! (random grunting)

16 Adaptation to Training: Making a Better You Specificity Example Muscle Physiology Slow Twitch Aerobic Fast Twitch An/Aerobic Type 1 Type 2A Type 2B Power/Contraction Speed Fatigue Resistance Endurance Aerobic? Fast Twitch Anaerobic

17 Adaptation to Training: Making a Better You Specificity Example Muscle Physiology Type 2A adapts in either direction (efficiency or power) with correctly executed training. Type 2A?

18 Adaptation to Training: Making a Better You Putting it Together: Periodicity + Specificity Coaches need to be able to answer two questions for every component of a training plan: 1. How did we get to here? (Origin) 2. What are we achieving? (Outcome) OUTCOME ORIGIN OUTCOME WORKOUT ORIGIN ORIGIN WORKOUT

19 Injury Prevention Progression + Strength = Injury Prevention

20 Start based on where YOU are NOW Build mileage 10% per week (total and long run) If you miss a run or workout, let it go. Don t cram! First 6 8 weeks of training easy to medium BE THE 10%!! Injury Prevention Basic Guidelines for Progressive Training

21 Injury Prevention Adaptation Time To New Stresses Pulmonary Neurological Circulatory Muscles Joints, Bones & Connective Tissue 2 3 WEEKS You feel great! because all your other systems are adapted. Now you 2 3 WEEKS want to go out and run like a jackass. Your skeleton and connective tissue 3 4 WEEKS aren t done adapting yet. Let those systems adapt to avoid injuries 3 4 WEEKS 6 8 WEEKS

22 Injury Prevention Progression 3/6 1 mile Set 1: 4 x Set 2: 4 x 400m 3/13 1 mile Set 1: 2 x Set 2: 4 x Set 3: 4 x m Progress to faster long interval; initially reduce distance and frequency.

23 Injury Prevention Progression 3/6 1 mile Set 1: 4 x Set 2: 4 x 400m 3/13 1 mile Set 1: 2 x Set 2: 4 x Set 3: 4 x m Progress intermediate interval distance. Hold frequency, speed, and recovery constant

24 Injury Prevention Progression 3/6 1 mile Set 1: 4 x Set 2: 4 x 400m 3/13 1 mile Set 1: 2 x Set 2: 4 x Set 3: 4 x m Introduce new faster speeds with low distance, low frequency, high recovery. Later progress (over multiple workouts) to longer distances, higher frequencies, shorter recoveries

25 Injury Prevention Strength Integration Core Strength not just abs!! Integrating strength cross training is essential. Most importantly, everything in and around your hips need to be strong to maintain balance and resistance to injury.

26 Injury Prevention Strength Integration The 9 Minute Strength Workout, By Dr. Jordan Metzl and Karen Barrow

27 Injury Prevention Strength Integration Example: IT Band Pain. but the actual root cause is weakness and instability here The pain manifests here

28 Injury Prevention Dynamic Stretching & Drills Dynamic motions, before or after running, improve your range of motion (ROM), form, and strength Done before running, they can also serve to warm up the muscles (as can a good easy run).

29 Injury Prevention Static Stretching DON T do this right before or after an intense run. Lack of flexibility is probably not the reason you might pull a hamstring, it s because you re overtrained. DO this during other crosstraining, yoga, the night before you run, etc. to improve flexibility and ROM. But give those stretched/torn muscles time to rest before intense running.

30 High Knees and Butt Kicks

31 A, B, and C Skips

32 Injury Prevention Group/Team/Club Running

33 Injury Prevention Cherry Picking: Great for Making Pies, Not Great for Running Be Cautious With: Frankensteining training plans I saw this great workout in Runner s World My friend told me about this cool training hack Some charity teams

34 Nutrition

35 Physiological Adaptations Endurance Training/Fuel Delivery Improved ability to deliver glucose (sugar, energy source), fatty acids and oxygen to cells Increased capacity of aerobic metabolism Glycogen sparing (stored energy) enhanced use of fat Improved thermoregulation Enhanced endurance Increased lactate threshold Exercise at higher intensity aerobically

36 Muscle Energy: Aerobic and Anaerobic

37 Muscle Energy: Aerobic and Anaerobic

38 Nutrition Periodization Macrocycle Entire training year think long term investment Mesocycle Broken down into training cycles several weeks to months Microcycles Weeks of the year (1 52). Can last from 1 4 weeks.

39 Nutrition Periodization Nutrition needs change with training cycles Preparation/Base training Goals: improve aerobic endurance, muscular strength and flexibility Competition/Build: Pre race and race cycles Sport specific speed and strength developed and improved Transition/Off season/active recovery period Proper time of year for manipulating body weight Strength to Weight ratio

40 Six nutrients essential for optimal performance Carbohydrates Provides energy and delays fatigue during performance Protein sparing Protein Growth and repair, enzymes, hormones, antibodies Fat Insulation, fat soluble vitamin absorption, essential fatty acids (omega 3, omega 6) Water Maintains ideal blood volume Carries oxygen and glucose to muscles and removes lactic acid Regulates body temperature exercise increases body temp. Vitamins and Minerals Essential for multiple body functions (ex. metabolism, electrolyte balance)

41 Macronutrients Carbohydrates Sources in the diet: breads, grains, starches, legumes, beans, fruits, vegetables, dairy products Sources in the body: muscle glycogen (muscle specific), blood glucose, liver glycogen Protein Sources in the diet: meat, dairy, nuts, soy products, vegetables, grains, plant based proteins Sources in the body: amino acids Fat Sources in the diet: nuts, oils, butter, salad dressings, mayonnaise, animal and dairy products Sources in the body: adipose tissue

42 Before fluid stores should be topped off 5 10 ml/kg 2 4h before During (1 4h) to maintain hydration After (1 4h) Goal is to restore % of fluid lost during exercise 16 oz for every 1lb of body weight lost Calculate sweat rate Hydration Recommendations

43 Vitamin B1 (Thiamin) B2 (Riboflavin) B3 (Niacin) B6 Folic Acid Biotin Pantothenic Acid B12 C D E K Function helps convert carbohydrate into energy energy release converts food into energy (metabolism) needed for building and breakdown of amino acids; aids in metabolism of carbohydrates production of blood cells, maintains a healthy nervous system metabolism of carbohydrates, protein, and fat synthesis of red and white blood cells, metabolism of food enhances immune system needed for calcium and phosphorus metabolism antioxidant free radical fighter necessary for blood clotting

44 Mineral Calcium Iron Magnesium Sodium Potassium Zinc Copper Selenium Chromium Manganese Iodine Phosphorus Function muscle contractions, bone health hemoglobin formation, muscle growth and function, energy production energy production, muscle relaxation, nerve signal conduction nerve impulses, muscle action, and body fluid balance fluid balance, muscle action, glycogen and protein synthesis necessary for tissue growth and healing, immunity hemoglobin formation, energy production, immunity antioxidant protects against free radicals glucose uptake as part of the glucose tolerance factor bone and tissue development, fat synthesis regulates metabolism aids in metabolism

45 Vitamin B1 (Thiamin) B2 (Riboflavin) B3 (Niacin) B6 Folic Acid Biotin B12 C D E K Sources potatoes, fish, bananas, ham, chicken, bread, cereal, enriched rice spinach, steak, cottage cheese, milk, oranges, apples, enriched bread, enriched cereal tuna, potatoes, halibut, peas, cereal, corn, mushrooms, peanut butter, ground beef, enriched bread peanut butter, chickpeas, chicken, spinach, cereal, potatoes, bananas, lima beans spinach, broccoli, green beans, peas, lentils, asparagus, mushrooms, lima beans, oranges nuts, split peas, eggs, cauliflower, mushrooms chicken, eggs, milk, yogurt bell peppers, broccoli, strawberries, oranges, potatoes, tomatoes milk, fortified milk, fortified cereal, sunlight sunflower oil, wheat germ, sunflower seeds, almonds cabbage, spinach, broccoli, kale

46 Mineral Calcium Iron Magnesium Sodium Potassium Zinc Copper Selenium Chromium Manganese Iodine Phosphorus Sources dairy and plant based dairy alternatives, green leafy vegetables, beans lean meat, beans, dried fruit, some green leafy vegetables grains, nuts, meats and beans table salt, also found naturally in most foods except fruit potatoes, orange juice, fruits and vegetables meat, shellfish, oysters and grains whole grains, beans, nuts, dried fruit and shellfish meat, seafood and grains whole grains, meat and cheese nuts, grains, beans, tea, fruits and vegetables iodized salt and seafood fluoridated tap water, tea, coffee, rice, spinach and lettuce

47 Nutrition s role in injury and illness prevention If glycogen levels are low muscle protein breakdown may increase to compensate for the lack of preferred fuel supply. Chronic glycogen depletion may lead to decreases in strength and possible soft tissue damage. Without enough carbohydrate and protein you are unable to support muscle mass May lead to long term strength loss poten al injury cause Calcium status potential cause of their stress fractures. Vitamins C and E may have an important role to play in injury prevention Act as antioxidants to combat the muscle damage caused by exercise. Consistent under fueling fa gue and compensa on injury and/or illness loss of condi oning unhappy athlete you should s ll meet us at DBC

48 Fueling, Injury and Illness in Runners

49 Do Year Round Nutrition Goals Opt for whole foods vs. processed foods if it has an ingredients list... Satisfy cravings (within reason) Keep a food journal Take note of how certain foods make you feel before, during and after training sessions and races Limit your saturated and trans fats read the label! polyunsaturated and monounsaturated fats are key

50 Do Year Round Nutrition Goals Eat a variety of foods. Restricting to a few food groups may lead to nutritional deficiencies Consume a carbohydrate and protein rich snack or meal after heavy training sessions and races. A high fat content can slow the absorption of carbohydrates and protein which slows the recovery process. Ideal window: minutes post workout

51 Year Round Nutrition Goals Do Use trial and error to find what works best for you in your training and racing situations A product or specific diet may work for your training partner, friend, or family member (or the media suggests it) Each person and athlete is different Liquid, gels, chews/gummies, bars More fruits and vegetables!