maximizing your racing potential rick esponda. goal to run races at my full potential and have fun...
TRANSCRIPT
Attitude and Work
Ethic
Stress Manageme
nt
Good Biomechanic
s
Good Coaching
Nutrition
Team Dynamic
s
Reaching Your Maximum Potential is a combination of many factors
Coaching
Our job is to help you achieve your full potential
Both coaches are runners with lots of experience
Summer goal- Build a foundation (endurance, leg strength)
Practice – Easy Mileage, Intervals, Tempo Runs, Long Runs, Hills, Rest (Race Preparation)
Racing – Develop a race strategy and plan, yell & cheer, celebrate!
All successful elite athletes have a committed coach that they trust
Attitude and Work Ethic
This sport is extremely difficult, but it’s also extremely rewarding
Natural talent will only take you so far
There are no shortcuts!
Racing is a reflection of your willingness to work in practice
Mental toughness – No fear allowed on the starting line!
Team Dynamics
Cross Country is a great place to build lasting friendships with other highly motivated, fun and disciplined kids
Better team dynamics = better results!
No negativity zone No laziness No whining Nothing nice to say… don’t say anything No cussing
Create a culture of positive growth in all areas of life
Stress Management
Academics – Don’t get behind
Family stuff
Relationships
College decision
SATs / ACTs
Jobs / Volunteering
Get good sleep
Good Biomechanics
How do I improve my mechanics and reduce the likelihood of injury? Drills Core Striders Stretching Reminders from coaches
Good footwear is essential (even when not running)
Nutrition
Healthy eating… as a lifestyle
Goal: To get adequate energy in and stay
hydrated during periods of high-intensity and/or long duration training to maintain peak performance during competitions
Before Exercise
A meal or snack should:
provide sufficient water for hydration
Low in fat and fiber
High in carbohydrate
Moderate in protein
Contain familiar foods to be well tolerated during exercise
Be consumed 3-4 hours before exercise
Pre Workout Meals
1) Banana sandwich on whole grain bread and peanut butter
2) Whole grain cereal with milk and fruit 3) Granola with
yogurt and berries
4) Turkey Sandwich
5) Whole grain toast with 1/3 less fat cream cheese and jam
Pre-Exercise: Early morning
If the meet starts early in the morning
Liver glycogen is depleted over night and beginning exercise with low blood sugar is likely to lead to early fatigue
If it is not practical to wake up to eat four hours before the event:
Consume small snack 30-90 minutes before
Eat high quality (whole grain) carbohydrates with your protein at dinner the night before
Have an evening snack before bed the evening before
During Exercise
One hour or less: Water should be adequate to stay hydrated and sports drinks are ok
One hour – 90 minutes: If the training session last more than one hour than sports drinks are appropriate
90+ minutes: The rule of thumb is to get 100-200 calories per hour of exercise. This can be done with sports drinks or products such as gels, bars, or energy chews
After Exercise
Eat carbohydrates within 30 minutes after exercise
It is important to eat protein within 1 hours after exercise
Avoid high-fat and high-sugar food
S
Hydration during and after exercise
1. Drink plenty of fluids before each practice a (a minimum of 16 ounces 1 hour before, followed by constant sipping)
2. The goal during exercise is to maintain body weight
3. Drink sips of fluid after warm-up
4. Keep a water bottle with you and within view if possible
AdequateHydration
Before exercise
Drink often and drink during meals.
Carry water bottle with you during school
Rule of thumb: color of urine can indicate hydration status
During exercise
Drink water and electrolytes beverages whenever possible during exercise
After exercise Listen to bodyIt is important to replace
fluids and electrolytes lost during exercise
Important to avoid the feeling of thirst
Five Major Food Groups Grains: 6-12 servings
Vegetables: 3-5 servings
Fruits: 3-5 servings
Milk and Calcium Rich Foods: 3-5 servings
Meat and Legumes: 3-5 servings
My Nutrition Plan
Macro nutrients Carbs (energy), protein (muscle repair),
and essential fatty acids (Omega 3-6) (brain function, endocrine system, energy, digestion)
Micro-nutrients Vitamins, minerals, antioxidants,
electrolytes
Avoid processed foods. Eat organic when possible
Rick’s Typical Daily Diet
Breakfast #1 (before run) Micronutrients - Juice Powder (barley, beets, carrots) Essential Fatty Acids - Pills Oatmeal - complex carbs Cup of organic coffee
Breakfast #2 (after run) Fruit Smoothie with protein powder Eggs and Whole grain toast
Lunch Fruit, Hummus, Turkey Sandwich on whole grain bread, almonds, beans, avocado
Snack – carrots, raw nuts or seeds, fruit
Dinner Chicken or Salmon, vegetables, brown rice, beans, salad