North Shore Times : February 5th 2013
www.northshoretimes.co.nz 30 NORTH SHORE TIMES, FEBRUARY 5, 2013 SPORT Training tips to prepare for events With a different running or multisport event to sign up for nearly every week the North Shore Times asked health and sports professionals in our community to offer weekend warriors some tips to help get the most out of your next event. Training tips: Competitor and coach Stephen Farrell highlights a training method that may surprise. Photo: TRI NZ Food fuel: Claire Turnbull tells readers how to eat right, ahead of their big race. Photo: JESS ETHERIDGE Injury management: Physio Andy Schmidt tells athletes how to look after their body. Stephen Farrell Fit for Fun director and North Har- bour Triathlon coach Stephen Farrell trains athletes with a wide range of abilities, from elite New Zealand triathlon team members to novice age-group athletes. He is a former head coach for Triathlon New Zealand s multiple medal- winning 2006 Melbourne Common- wealth Games and 2008 Beijing Olympic Games teams. He says con- sistency is key to any training pro- gramme. Regular daily training beats a big weekend workout hands down -- make regular training part of your weekday routine. Spreading your training over six days a week (with one rest day) is the recommended process. Twenty minutes is better than nothing. In fact, the first twenty minutes are the most valuable. Even if you have a two-hour work- out planned . . . have to finish off an important assignment . . . get stuck in traffic . . . only have half an hour before The Crowd Goes Wild goes to air . . . get out and Just do it! Mornings generally work better because nothing else gets in the way. Everyone hates the first five minutes after the alarm goes off in the morning, after that, nothing beats morning training. What your grandma told you about getting eight hours sleep each night -- she was right. Sensible progressive overload is the key. I m not saying you should be a Nana about your training but a Boot Camp style workout that has you struggling to brush your teeth for the next three days is probably overdoing it. Finally -- find inventive ways to fit your training into your regular day. The best example I can give is a novice triathlete who came to me with a goal of qualifying for the World Triathlon Champs in Auck- land last year. He had been cycling for 90 minutes once during the week and then smashing himself on the 31G2 hour Sunday bunch ride every week. We changed his training to moun- tainbiking (safer than road bike in Auckland rush-hour traffic) for half an hour to and from work every weekday except Friday. On Fridays he drove the car and took in all his ironed shirts for the next week. This didn t cost him any family time as it was often quicker to mountainbike to and from work than to take the car. After eight weeks of this regime, he rode the Sunday bunch and found it ridiculously easy in com- parison to previous rides. He also qualified for the World Champs. Claire Turnbull Birkenhead nutritionist Claire Turnbull from Mission Nutrition offers advice on eating during train- ing and on race day. Leading up to the race: Focus on recovery -- The most helpful thing you can do after any training session is to eat a meal or snack which has both carbohydrate and protein to help your body to recover as soon as possible. This could be your next meal soon after training, or something like a banana and glass of low-fat milk. Some people use the weeks lead- ing up to an event as a good excuse to load up on food and have lots of extras but it s unnecessary. Keep well hydrated -- it is import- ant to keep up your fluids to help your body perform at its best. Practice what you are going to do on race day -- it is not advisable to try new foods, drinks or routines on race day, your body won t thank you for it so work out a plan well in advance and practise this during training. The night before a race: Enjoy a meal which includes some carbohydrate (pasta and rice are common favourites) but you don t need to eat piles more than you nor- mally would -- you will only end up feeling bloated and more likely to need the toilet during the race with so much food inside you. Enjoy a balanced meal (without too much fat) the night before. Race day: You really need to practise this routine several times before you race. If you are doing a short race (under 60 to 90 minutes) you don t necessarily have to eat before if you don t want to, you just need to make sure that you definitely do have some carbohydrate and protein as soon as possible afterwards. If you do choose to eat before the race, make sure you have something at least 30 minutes before to allow the food time to be digested. A cereal bar and glass of milk, banana and yoghurt, creamed rice or liquid breakfast drink can be good options which are well tolerated by most people. If you are doing a longer race (over one hour) eating beforehand is a good idea in most cases. You can either try eating a light snack as above at least 30 minutes before, but if you wanted to have something more substantial such as eggs on toast, cereal with milk, a sandwich, pasta or rice with tuna or chicken it would be advisable to have this between 1 and 4 hours before, depending on the time of the race and what works for you. When you are racing for under an hour, water is totally fine during a race. If you are doing a more inten- sive race over an hour, sports drinks can be helpful. After the race -- avoid alcohol until you have rehydrated and have a carbohydrate and protein-rich meal or snack. Check out claireturnbull.co.nz for more information. Andy Schmidt Andy Schmidt, principal physio- therapist from Active Physio Albany, outlines some common running injuries and ways to avoid them. Running will put a strain of many times your body weight through the hips, knees, ankles and feet. In time, due to training load, biomechanics and posture, this can lead to a variety of pain, strains and tight areas in the body. It is therefore important to have a training programme in place, and gradually increase the training to allow the body to adapt to these increased stresses. Don t forget to add rest or cross- training days into your programme, as the body does need time to rest and recover. The most common overuse injur- ies you are likely to get include ilio- tibial band friction syndrome (sharp pain in the outside of the knee), ach- illes tendonitis, plantar fasciitis, runners knee (anterior knee pain) and shin splints -- a cover-all term for injuries causing anterior shin pain. The biggest tips I could give to try and prevent overuse injuries are the following: Strengthen your gluteus medius, deep abdominal and spinal core muscles. Improve your balance on each leg, and improve the eccentric strength of your quadriceps muscles (nor- mally by doing one-leg squats in a controlled range). Stretch the hamstring, calf and plantar fascia (arch of foot) muscles, and use a foam roller to loosen your ITB. There are also the traumatic types of injuries such as sprained ankles, strained hamstrings and calf muscles. For these, the old adage of RICE (Rest, Ice, Compression and Elev- ation) still holds true, and can be very effective to settle small niggles. Do this for 48 to 72 hours, and if symptoms remain after this, it is best to seek professional help. Find a physio or GP with an interest in running and use them whenever you can t manage an injury yourself. After any injury, plan a gradual return to training. Most importantly, listen to your body, as the more you get to know it, the more you will know which symptoms need following up on and which are part of the normal train- ing process. Last of all, wear appropriate foot- wear. Old and worn shoes will offer lit- tle support and can pre-dispose to overuse injuries. Enjoy the training, and see you around the streets. Visit facebook.com/active physioalbany to find out more.
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