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Mentally (is really very important).
Think positively. My personal record on 9.3 miles (10km) run I, after a bad last
interval training. A laborious last week means not always a bad race. |
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A new running shirt and short stimulates you to do your
very best. |
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Stimulate yourself by thinking that you are in a great
shape. This extra race tension ensures that of the hormone adrenaline
there more is released, as a result of which you simply will run harder. |
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Care that your running stuff is ready, so that gives no
problems. |
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We use no doping. However, you can use a placebo. It
cost the necessary imagination to make a fool of you but it works. |
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Carbohydrate-loading
This method we uses at the preparation of races, where the carbohydrate
stock (or glycogen stock) in your muscles and liver is mainly consumed.
In other words races longer than an hour. For the marathon it is
certainly recommend. The intention is by means of correct training and
with ate measures to increase this stock. A day or four for the race you
do fast endurance training. The same day (and possibly the day before)
you try to eat carbohydrate poor (see further). After the fast
endurance training your carbohydrates have been consumed. If you take to
the race much carbohydrate rich (see further) and little albumen
and fat food, the body reacts by storing extra many carbohydrates in the
muscles. Drink also more, because glycogen holds fought (by
one gram
glycogen you take three ml water).
Much success! |
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Carbohydrate rich food: pasta, rises, potatoes,
fruit (bananas!), fruit juices, bread, sugar, sweets, carbohydrate
supplements and gingerbread.
Carbohydrate poor food: cheese, notes, quark,
ice cream, flesh. |
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Carbohydrates (such as sport spirits) that during the
effort are taken can an important supplement form on the restricted
carbohydrate stocks in the body. |
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Strive after a feasible time. See for this:
Race expectations. |
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The aerobic energy supplies need some time (about 2 à 3
minutes) to do there work good. To save the carbohydrate stock run for
this reason the first minutes of a race not too hard. |
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Keep you as much as possible to the split times. See
Split times tables. |
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And of course also your heart rate:
Heart rate monitor and races. |
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Moisture loss: is disadvantageous for the achievement
capacity. Drink regularly. The body can process approximately
one liter
per hour. At a high surroundings temperature, high humidity degree and
bad ventilation the moisture loss are higher. |
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A high quality of fat in the blood slows down the use of
carbohydrates as an energy source. The hours for a race use therefore
absolute none fat foodstuffs. |
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The most people reach their physical top around 11 hours
in the morning and around 6 hours in the afternoon. |
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Running on head of a group, against the wind in can cost 10%
more energy than in the group. For cyclists is this even
20-30%.Try if it is possible just to prevent this. Do not
forget the sport-loving point of view. |
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Uses a half-hour for the race a strong cup black coffee:
caffeine stimulates the fat burning
in rather strong degree. |
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A nose strip (such a plaster on your nose) does breathe
you more easily. |
