In honor of those running Boston on Monday, here is some great advice on how to have your worst race day yet.

New duds make the race:

Here are some more useful tips that you won’t get from the ‘experts’. Buy a new pair of shoes for the race. They will be taking pictures and you don’t want to have your crowning moment memorialized in those old shoes you’ve been training in, do you? While you’re at it, make sure you buy something flashy and photogenic, like those hot-looking racing flats. Don’t be seen in a pair of boring cushiony trainers. Don’t worry, all that stuff about not wearing new shoes for the race is a myth concocted by the anti-shoe lobby.

But don’t stop with sprucing up the old feet. Why not get a new outfit too? Don’t waste your money on those expensive space-age fabrics. Get some good old cotton. If it’s hot like last year, the cotton will retain all that cooling dampness and keep it close to your body where you need it. You’ll conserve fluids and you won’t have to stop at so many water stops. This will surely lead to a faster time. If you can’t find cotton, wool is good too.

Super-Charge:
You can conveniently stock up on your new duds and other cool things at the race expo. While you’re at the expo make sure you sample all the wonderful performance enhancing products on display there. What could be better than turbo charging your body the day before the big race? And it’s all free! Eat it up! It’s got to be safe, or it wouldn’t be at the expo, would it? You haven’t trained all these months to run an average race! Suck down all those tablets, goops and powders! Supercharge yourself for the race!

Chow down:
After the Expo, make sure you go to all the pasta parties and stuff down lots of noodles. 26 miles is long way to run and you’re going to need all those carbohydrates. Make sure you stuff yourself to the gills. Heck, you might even consider bringing some home to re-heat for brunch on race day. It’s a late start and you might need a few more pounds of pasta to top things off on Monday.

Internal heat:
Here’s another great insider tip for you…Hot Peppers! If you read the label on your sports gels and creams you’ll discover that the active ingredient is capsicum. This is the same muscle relaxing, wonder ingredient that is found in hot peppers. Make sure you eat lots of hot peppers the night before the race so your muscles will be greatly relaxed and ready to go on race day. Why waste time rubbing it on the outside when you can take it on the inside? This will greatly enhance your performance on race day.

Drown your pain:
While you’re out stuffing in your pasta and peppers, make sure you drink plenty of alcohol. We here in Boston are quite proud of our traditions and are famous for our beer. Don’t miss out. A little known fact is that the original course was designed to favor runners with hangovers. Get busy Saturday and Sunday nights. If you sober up before Newton, you haven’t had enough.

Ancient ways are the best:
Do you ever experience chaffing? If so, then do what the ancient Greeks did to toughen up their skin. They invented the marathon, right? They would know about chaffing. There is nothing in the reports about Phidippides complaining about bloody nipples is there? Why, because they toughened up their skin by rubbing salt into it. You can benefit from this ancient healing method by rubbing plenty of salt vigorously into your pointy bits on race morning. The old ways are the best!

Summary:
I hope this has been a helpful and informative article for you newbies to Boston.  We’ll see you in Hopkinton and I’ll call the EMT’s for you on Heartbreak Hill.

Reem spent several years as both a practicing attorney and competitive triathlete and cyclist. Alomg with her many certifications, Reem also understands the challenge of balancing a demanding career with serious multisport training.

Learn more about Reem here »

Following is a sample menu for breakfast.

Breakfast
Cereal with milk or rice milk: ~400 Cal
Toast with a little peanut butter or jelly: ~100 Cal
Coffee – If you normally drink it in the morning
Small orange juice: ~100 Cal

During the workout
For workout shorter than one hour you don’t have to worry so much about hydration and nutrition during the session, although it is not a bad idea to carry water. For the longer sessions it is very important to stay hydrated and topped off with fuel.

What I would suggest is to try and drink a liter of fluid per hour and about 200 calories per hour from gels, sports bars, fig newtons, or other foods that are mainly carbohydrate. It is best to consume sports drink during workouts but often times eating gel with sports drink can cause stomach problems. You should try to eat food with water but if this is not possible try it with sports drink and see how you feel. What you are looking to get is about 200 to 250 kcal/hour total for sports drink and food.

After the workout
After any workout one hour or longer make sure to eat at least 0.3 to 0.35 g of carbohydrate per pound of body weight and roughly .05 g of protein within 30 minutes of completing the workout. For 150 pound person this equates to 45 grams of carbohydrates and 8 grams of protein or roughly 300 calories.

Recovery drinks such a Endurox R4 (or other brands), fruit smoothies, bagels will really help you recover for the next day’s workout. This replenishes your carbohydrate stores and prepares your for the next workout. If you wait longer than 30 minutes you body is not as receptive to replace the store carbohydrates.

Please call Doug at 716/499-2300 for an appointment.

For more information please download the clinic brochure here http://www.box.net/shared/40tmtb223b

VO2 Max & Lactate Threshold Testing

Determine Your Exact Training Zones

April 29, 2010

Are you training with all the facts?

Take the guesswork out of your training by accurately determining your correct training intensity.  When using a heart rate monitor it is crucial to establish training zones based around your lactate threshold (LT) rather than using maximum heart rate equations. Sports Science research has shown that using lactate threshold to establish training zones is the most precise way to establish training zones.

Until recently VO2 testing was only available for elite athletes or through University performance labs.   It is now available for all athletes!

Benefits of Testing

• Establish exact training zones for maximum performance and weight loss.
• Detailed heart rate and power based zones.
• Determine endurance sports genetic potential based on VO2 Max.
• Identify possible weaknesses in metabolic energy systems.
• Determine fitness level.

How are VO2 Max and Lactate threshold tests performed?
The test is performed on the athlete’s bicycle attached to a computer controlled ergometer, which increases in resistance.  Actual testing usually lasts around 10 – 15 minutes depending on the individual. The athlete wears a mask with sensors attached to a metabolic analyzer so that respiratory gases can be measured (Oxygen uptake, Carbon Dioxide production, and total volume).

For more information about the testing please see click the testing here.   There is a more detailed explanation of the benefits of testing as well as a sample report.

Date: April 29, 2010

Location: Top Gear Bicycle Shop

Equipment:  Please bring bike, bike clothes, and towel.

Information/Sign Up:  Contact Doug Bush to sign up or for more information.

716/499-2300

Doug@endurancefactor.com

Price $120

The clinics feature USAT certified coaching, swim, bike, and run sessions.  Swim and run video analysis provided, and topics of nutrition, training and racing strategy, and goal setting are addressed.

Printable registration forms here: http://www.peddie.org/podium/default.aspx?t=16648.

Online registration for the April clinic: http://www.active.com/triathlon-clinic/hightstown-nj/stroke-spin-and-stride-triathlon-clinic-2010.

Online registration for the July clinic: http://www.active.com/triathlon-clinic/hightstown-nj/stroke-spin-and-stride-triathlon-clinic-2010-ml518.

Contact chris@endurancefactor.com

Friday, September 11th, 7:00p @ Peddie Lake

** following last wave of the open water swim **

**Transition Overview**                                    **Tips for Fast Transitions**

**Tips for Smooth Transitions               **Tips for Safe Transitions**

Clinic is Free – No Equipment Necessary

Advanced registration is requested.

To register: Sign-up at Friday night swim or by email chris@endurancefactor.com