Home > Uncategorized > 3 Rules for Designing a Safe Training Week, Making a Case for Supplements, The Reverse Lunge and Why

3 Rules for Designing a Safe Training Week, Making a Case for Supplements, The Reverse Lunge and Why

Making a Case for Supplements:
Nutritional guidelines recommend consuming 5-13 servings per day of fruits and vegetables. However, it has been shown that Americans consume an average of 3 servings a day. Well short of the recommendations. There can be days in which the only form of vegetable comes from lettuce and tomato on a hoagie or sandwich.

The endurance athlete needs more of the phytonutrients found in fruits & veggies than the average person due to the intensity and frequency of training. The potential for not consuming the amounts necessary for proper recovery are extremely high. With this in mind, in addition to the chance for not achieving the minimum recommendations, the endurance athlete needs to supplement their nutrition. Here are a few suggestions:
– CoQ10: This is an antioxidant formed inside the body to help reduce cellular damage caused by free radicals that form with intense and high volume exercise. It is also an important catalyst for the production of Adenosine Triphosphate(ATP) the molecule that creates energy for muscle contraction. However, what is formed may not be enough. Supplementing with 60-120 mg daily is a great way to increase antioxidant activity and to stimulate recovery from intense workouts.
– Fish Oil: The healthy Omega-3 fatty acids found in fish helps lubricate joints, reduce inflammation following intense exercise and is extremely healthy for the blood vessels. However, 500 mg of fish oil of one brand may not be equal to 500 mgs of another brand. Look for the EPA & DHA levels and choose the brand with the highest.
– Red Yeast Rice: This is more for the age grouper who has an elevated LDL(Bad) Cholesterol. This is the organic form of statin medications such as the widely advertised Crestor. It’s the mildest form of statin. Take it at night to help keep blood vessels clean.
– Juice Plus+ Fruit, Vegetable, and Berry capsules: Multiple research has shown using this supplement increases blood flow, has a cellular antioxidant effect and anti-inflammatory effect. Again, placing the body in a better position for optimal recovery from intense & high volume exercise.
– Whey protein or protein bars: Again following those high intense and long duration sessions the need for protein during each day and during recovery is high. Whey protein has been found to be the most effective. Keep in mind “it’s not the more the better”. The body can not absorb more than 20-30g of protein at one time. And it’s carbs that provide the energy for endurance types of exercise. Spread the protein out during the day and add it to your carb intake at meal time.
3 Rules for designing a safe training week:

Rule #1: During the training week always include a rest day. The muscles, bones and connective tissue need time to recover and gain strength. Bone, muscle and connective tissue can break down and without needed recovery time an overuse injury will occur in the form of a stress fracture, strained muscle or other musculoskeletal issues. The rest day can be in different forms such as: complete rest, light stretching such as Yoga, a brief core routine, foam rolling or a massage. Proper nutrition should be emphasized as well along with hydration.

Rule #2: The day following an intense speed session, especially involving running, a day of light exercise should be scheduled. This could be a short/EZ run or run/walk on a treadmill of 2 or 3 miles, an EZ 30-45 min bike session, or a light swim. These activities will help circulate the by-products that were formed during the intense session and speed up recovery.

Rule #3: The long sessions are workouts to increase the aerobic base. These should be done at an EZ pace or with pacing skills in the plan when getting close to race day. In most cases a swim or rest will be scheduled the following day if the long session was a run or long ride with a lot of climbing..
Is your coach certified?
What does that mean?
And by what organization?
Many certifications are open book exams and some are not required to have continued education credits(CECs) to maintain the certification.

Many personal training certifications are not open book and require CECs. The USATriathlon certification requires CECs but the USAT&F level 1 certification does not.

Make sure your coach needs to accumulate continued education credits to stay on top of the changes in exercise science and to maintain a high level of expertise.

Always ask questions when shopping for a coach.

The Reverse Lunge and Why.

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