Monthly Archives: September 2015

To Carbo Load or Not to Carbo Load that is the Question

It’s getting closer, just under 4 weeks to the Marathon!! The nerves are definitely starting to kick in!

At this point in training it would be wise to start considering your race strategy regarding pace, nutrition and hydration. Possibly you have one long run left, so take this as an opportunity to try out your gels, sports drinks, foods and fluids.

Something else you may be considering to do prior to the race is “Carbo Loading”. In this blog I will attempt to explain the science behind this principle along with offering different alternatives and a sample meal plan. I would absolutely recommend that you take some time to ponder on the following positives and negatives of such a regime!

Carbo Loading was devised to increase glycogen stores in muscles to capacity. For any sports over 90 minutes in length this is very advantageous as we start to run out of fuel around this time. Glycogen recovery takes on average around 20 hours depending on depletion, muscle damage and intake,therefore tapering and resting are a very important part of the carbohydrate loading principle!

Carbo loading will in effect help you have the energy to run for longer, combine it with carbohydrate intake immediately before and early into the marathon you should have no problem having the fuel to finish the race in style!! This should help you avoid “HITTING THE WALL” on the day and aid a quicker recovery. Please remember that although you will also use fat as a fuel during the race you cannot rely on this solely as a fuel source as it is a very slow burner and fat cannot be utilised by the body WITHOUT the presence of carbohydrates!! So in effect no carbs no running!

There are 3 different ways to carbo load all scientifically proven to work in males unfortunately for the fairer sex it seems to be less effective! However us females should not discount it altogether but rather try it out in training, as effectiveness tends to be very individual..

The original 6 day pre-race regime started in the 1960’s at the start of the sports science era….it combined 2 bouts of glycogen depleting exercise separated by 3 days of low carbohydrate intake, followed by 3 days of no exercise with a high carbohydrate intake. As seen in table 1

Table 1: Classic Carbo Loading

Day Training Diet
1 Exhaustive prolonged exercise Normal
2 Taper Low Carb High Fat High Protein
3 Taper Low Carb High Fat High Protein
4 Exhaustive prolonged exercise Low Carb High Fat High Protein
5 Taper High Carb
6 Taper High Carb
7 Taper High Carb
RACE DAY

Unfortunately this approach interferes with tapering and rest and many athletes were left feeling tired and irritable on the low carbohydrate diets. Therefore it would certainly be my advice for you all NOT to try this classic protocol!!

Due to the difficulties of the initial carbo loading principle, modified approaches were developed that put less of a strain on the athlete, in the week prior to the race. This modified version appears to have the same results as the classical one in terms of increasing glycogen stores but allows for tapering without reducing carbohydrate intake. This is a 6 day tapered training approach with a normal diet on first 3 days following by high carbohydrate on the last 3 days pre race.

Table 2: Modified Carbo Loading

Day Training Diet
1 Taper Normal Diet
2 Taper Moderate Carb
3 Taper Moderate Carb
4 Taper Moderate Carb
5 Taper High Carb
6 Taper High Carb
7 Taper High Carb
RACE DAY

Most recent research has shown that neither the low carbohydrate diet or the depletion phase are needed to achieve maximum glycogen stores and in fact just eating a very high intake of carbohydrate on one day prior to the race after an intense 3 minute training session will also increase stores to maximum.

Therefore the following third option is probably the most easily adapted to suit a week of taping and rest prior to the race. This protocol as outlined in table 3 is the easiest to implement and does not involve any depletion exercise. I would certainly recommend the following protocol if you are considering doing a carbo load. The interesting part of this protocol is the final day, which is to perform just one 3 minute bout of high intensity exercise followed by the day of a very high carbohydrate intake. You can of course just do day 7 on its own but the combination of the week would be more effective.

Table 3: 1 day Regimen

Day Training Diet
1 Endurance run for 1 hour Normal Diet
2 Taper Moderate Carb
3 Taper Moderate Carb
4 Taper Moderate Carb
5 Taper High Carb
6 Taper High Carb
7 1 x 3 minutes high intensity exercise Very High Carb Low fat Low Fibre
RACE DAY

How Much Carbohydrate Do I need to EAT??

Moderate carbohydrate intake: 5-7g of carbohydrates to 1kg of body weight

High: 7-8g of carbohydrates to 1kg of body weight

Very High: 8-10g of carbohydrates to 1kg of body weight

So for example if I am 70kg then I will be looking to eat around 420g under the moderate diet, 560g under high and 700g for the very high diet of carbohydrates daily.

PLEASE NOTE: For each gram of glycogen stored the body will store 3 grams of water so be prepared to gain about 1-2kg in body mass after a carbo loading protocol, on the plus side however think of all that stored hydration! If you decide to do the carbo loading then please try this out in training first!!

So what does this mean in terms of food?
In the days leading up the race you need to choose low glycamic index foods so basically complex carbs and wholegrains. Try and keep your diet as healthy as possible including as many vegetables, legumes and wholegrains. Choose good quality lean protein such as lean meats, eggs and fish. If you have a problem with fibre in a race then reduce you fibre intake 2 days before the race. Below in the table is an example of a 1 day pre event loading plan, it is a lot of food so try and space out your meals to little and often rather then large amounts at a time. Again this is just an example of what you would need to plan on that day and doesn’t account for all the different tastes and diets out there!!

CarboLoad

Final Word:
If anyone decides to try out the loading protocol please don’t hesitate to contact me at info@kleiner.ie. and I’ll try answer any of your questions!!! I can also give out some macronutrient food tables that will be helpful when trying to calculate your food/carbohydrate intake! I am also attaching a wholefoods information sheet along with some recipes that might also be useful! My next blog will be next week on tapering and its effects on the immune system, many people find in this time they pick up colds and flues, so I will endeavour to fill you in on all the foods you can take and some supplements that will help build your defense systems!

Good luck everyone and let me know how you get on!!

Click here for Wholefoods Presentation

References: Anita Bean, Complete sports nutrition and Louise Burke, Practical sports nutrition

Nutritional Interventions to Support Optimum Healing for Sports Injuries

KleinerLogo

Nutritional Interventions to Support Optimum Healing for Sports Injuries
All Athletes regardless of their level of sporting participation, elite or recreational, are exposed to the risk of developing an injury(1). Although any part of the body can be injured, sporting injuries usually occur within the musculoskeletal system which can result in a period of immobilization(2). The recovery period can be a frustrating time for any athlete, usually accompanied by physical inactivity with expected losses in strength and muscle mass (1). Although nutrition has an important role to play during recovery it is often overlooked (3), in fact a poor nutritional status, particularly deficits in energy and protein, have been identified to impede recovery and exacerbate inflammation(4). Therefore the diet during the rehabilitation and healing phase is crucial to enhance a speedier recovery process for client.

Click here for full details on this.

Weekly News – 25th September

First of all I would like to wish AUDREY PENDER best of luck in her first ever sprint Tri happening this weekend in port beach! Can’t wait to hear how you get on

Also happening this weekend is the Berlin marathon in which we have the following athletes competing: LISA HOWLEY and DARREN CULLEN! Best of luck guys hope you both do great 😀

Nutritional talk
As you know on Monday just gone we had organised for a nutrition talk after training with Petra Fulham 🙂 it was definitely worth while attending 🙂 as I defo picked up some tips I’m gonna try out 🙂 plus we got to try out Petra’s homemade treats which she calls “Mighty Bites” when these were being passed around there was a lot Mmmmm sounds being made LOL! I have attached a copy of the handout that Petra gave to us which has some great recepie ideas :). Please remember if you are trying anything new to incorporate it into your training plan and not to be trying something new on race days 🙂

KAC charity event – Run a mile for children running for their lives
Our ‘Run a mile…’ event is going ahead on the 10th October at the track, 12.00-2.00pm. We will need plenty of volunteers on the day to help make it a success. If you are free to help set up in advance, steward/marshal during the event, and/or help tidy up after it please email/text/speak with Darragh Page. We will need helpers from 11.30 am, and hope to have everything wrapped up promptly after 2 pm. We need as many people as possible to help out, but everyone should be able to fit in a run, too.

Following a suggestion from one of our club members, the committee has agreed that the club will hire the track for 2 hours on Saturday,10 October, between 12.00 – 2.00 pm, to host a ‘run a mile…’ charity event. During this time the track will be available for everybody – runners and non-runners – to come along, ‘run (or walk) a mile’, and make a financial contribution (suggested donation – adults €10; children €any) to aid the most vulnerable of refugees. Participants can race it, run it, jog it, or walk it, and can even cut it short if a mile is too much of a challenge. It will be open to all ages, and every cent raised will go to UNICEF’s children’s refugee fund. Please jot this in your diary, make a special effort to come along on the day and ‘run your mile’, and please advertise this event as widely as possible among your family, friends and neighbours, and athletes in other clubs – it is open to all. Track rules determine that appropriate running shoes and loose clothing must be worn. Note that we have to free up the track by 2.00pm, so 1.45pm is the latest possible time for entry. If on Facebook please post a message on the forum if you are interested in taking part…

Next week’s sessions are as follows:

Endurance/XC Group
Monday 27th September- Track
3 x 1000m easy pace

Wesnesday 29th – Meet at shoreline 7pm
Road run 30 – 45mins easy pace 🙂

Marathon & BQ Group!
Monday 12th Oct – Track Session
5x1600m with 1min recovery inbetween

Wednesday 14th – Meet at Track @7pm
50 mins road run at 70% MHR

Upcoming Events
Moone Kilomarathon – Saturday 26th September
There are 2 distances to choose from at this event 26.2KM and 10KM. Please see flyer attached for more detail and also link below if you wish to register

www.moonekilomarathon.com

Stride & Ride Newcastle Fun Duathlon – Saturday 26th September
This is a local event so nice and handy to get to! The duathlon entails a 3.5Km run, followed by a 20km cycle and another 3.5km after. Please see flyer attached for more details if you are interested

Spirit Twilight Team challenge – Thursday 1st Octoberr
This is a 5KM event held in Sandyford business disctrict. Please see attached fyler for more detail and also link below if you wish to register

www.twilightteamchallenge.com

XC Dates
Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Attachments
Good Nutrition for Recreational Sport

Weekly News – 18th September

KAC charity event – Run a mile for children running for their lives
Following a suggestion from one of our club members, the committee has agreed that the club will hire the track for 2 hours on Saturday,10 October, between 12.00 – 2.00 pm, to host a ‘run a mile…’ charity event. During this time the track will be available for everybody – runners and non-runners – to come along, ‘run (or walk) a mile’, and make a financial contribution (suggested donation – adults €10; children €any) to aid the most vulnerable of refugees. Participants can race it, run it, jog it, or walk it, and can even cut it short if a mile is too much of a challenge. It will be open to all ages, and every cent raised will go to UNICEF’s children’s refugee fund. Please jot this in your diary, make a special effort to come along on the day and ‘run your mile’, and please advertise this event as widely as possible among your family, friends and neighbours, and athletes in other clubs – it is open to all. Track rules determine that appropriate running shoes and loose clothing must be worn. Note that we have to free up the track by 2.00pm, so 1.45pm is the latest possible time for entry. If on Facebook please post a message on the forum if you are interested in taking part…

Next week’s sessions are as follows:

Endurance/XC Group
Endurance/XC Group
Monday 21st – track
6x1000m with 3mins recovery and 4x100m sprints:)

Wednesday 23rd – road
Meet at harbour car park for road run starting at 7.15 so be there 7pm so as to start on time 🙂

Marathon & BQ Group – only 58 Days to go!!
Monday 21st – track
8x1000m with 90sec recovery 🙂

Wednesday 23rd – road
Meet at track for 4/6 mile easy road run

Upcoming Events
Moone Kilomarathon – Saturday 26th September
There are 2 distances to choose from at this event 26.2KM and 10KM. Please see flyer attached for more detail and also link below if you wish to register

www.moonekilomarathon.com

Stride & Ride Newcastle Fun Duathlon – Saturday 26th September
This is a local event so nice and handy to get to! The duathlon entails a 3.5Km run, followed by a 20km cycle and another 3.5km after. Please see flyer attached for more details if you are interested

Spirit Twilight Team challenge – Thursday 1st Octoberr
This is a 5KM event held in Sandyford business disctrict. Please see attached fyler for more detail and also link below if you wish to register

www.twilightteamchallenge.com

XC Dates
Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Weekly News – 11th September

Wake up and Smell the Roses Run

Anyone up for another 28km tomorrow morning (12th September) we are meeting at the South Beach car park at 9am It will be a nice slow/chilled pace so all are welcome. See you in the morning

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Endurance/XC Group
TBC

Marathon & BQ Group – only 58 Days to go!!
Monday 14th September – Location TBC
Hills 10 x 400m up & down (8km) 85% MHR

Wednesday 16th September – Road
8/10miles easy

Results

Leg it for Lakers 10km Roundwood 5th Spetember
Well done to following athletes: Lisa Howley – 45:49, Glenn Hynes – 53:31, Martina Colleran – 54:40, Aggie Waters – 55:40, Margaret Lennox – 56:37, Mary Keddy – 60:16, Felicity Keane – 63:00, Maeve O Hanlon – 63:49, Claire O’ Neil – 81:15, Eileen Strahen – 83:07, Valerie Fortune – 85:35, Breda Dalton – 80:10 and Julie Cole Byrne – 56:17. Well done everyone great running by all!

Andy Hayes
So last weekend Andy competed in the Lost Sheep half Ironman in Kenmare. In total there were 420 competitors which included some of the top Irish athletes in the triathlete field. Andy finished in the top 10 in his age category in a fantastic time of 4hrs 52mins and finished 30th overall – Awesome Andy well done!

2 weeks ago Andy won the Oranmore Duathlon which entails a 5km run, 15km bike and another 5km run in an amazing time of 58mins. Great stuff Andy!

Upcoming Events

Éire Óg Greystones GAA 5km Road race 19th August
Please see below link to details of 5km run that Éire Óg Greystones GAA are organising to help raise funds for their club J It will be professionally chipped and is a nice scenic route around Greystones J

http://eireoggreystones.com/sign-up-for-the-fun-run/

VX Season
As you know we are coming into the cross country season. This is where all your hard training efforts will pay off

Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC

Weekly News – 4th September

Wake up and Smell the Roses Run

his weekend we have a 28km route mapped out (thanks Gerry) with shorter options also to choose fromJ. We are meeting on Sunday 6th September at 10.30am at the south beach car park! See you there

Next Monday & Wednesday Training Sessions:

Next week’s sessions are as follows:

Endurance/XC Group
Monday 7th September – Track
12 x 400m with 2.5min recovery

Wednesday 9th September – Trail Run
Trail Run in Altidore – meet up there at 7pm

Marathon & BQ Group – only 58 Days to go!!
Monday 7th September – Track
20 x 400m with 90sec recovery

Wednesday 9th September – Road
10mins easy , 30mins at 80% marathon pace and 10mins easy

Results

Longford Marathon Sunday 30th August
Last weekend 2 of our athletes took part in the Longford Marathon, Tyge Jensen and Brian Gurrin. Tyge completed the course in a cracking time of 04:06:11, this is a massive new PB for Tyge, Well done!

This was Brian’s 4th marathon in 4 months, thus concluding one of the provincial tour. He also pulled it out the bag on the day with another super PB of 02:55:11 on his old knackered legs LOL. He also came 9th overall in the race and came 2nd in his age group.

Grant Thornton 5km 1st September
On Tuesday night just gone was the Grant Thornton 5km run in the city centre. We had 4 athletes take part with the following great times : Mark Byrne – 19:25 (PB), Richard hourihan – 17:01, Mark Walsh – 17:26 and Eoghan Mooney – 17:50. Well done guys!

Upcoming Events
As you know we are coming into the cross country season. This is where all your hard training efforts will pay off

Sunday 4th October – Wicklow Novice & Even Ages – U8 – 200m U10 – 1000m U12 2000m U14 3000m U16 4000m – all boys and girls U18 girls 4km – 4km Women 6km Men – hosted by Parnell AC in Avondale

Sunday 11th October – Wicklow Intermediate & Uneven Ages – U7 – 200m U9 – 600m U11 – 1500m U13 – 2500m U15 3500m U17 4000m – hosted by Roundwood AC – exact location TBC

Sunday 18th October – Autumn Open Cross Country (formerly know as the Gerry Farnan) – location TBC! – Una would like us to enter a team into this

Sunday 25th October – Leinster Even Age, Novice & Master Cross Country – Avondale is a potential venue but this is to be formally confirmed

Sunday 8th November – Leinster Uneven Age & Intermediate Cross Country – location tbc

Saturday 14th November – British & Irish Masters XC – Dublin

Sunday 22nd November – Inter Clubs & Juvenile Even Age XC – location TBC – Fionnuala would like us to enter a team into this

Sunday 6th December – National Novice & Juvenile Uneven Age XC – location TBC

Sunday 13th December – Wicklow Senior XC – Avondale – 5km Women 10km Men

Sunday 3rd January 2016 – Wicklow Masters XC – Ashford – 4km Women 6km Men

Saturday 9th January 2016 – Glohealth 4km & Juvenile B Cross Country – location TBC

Juvenile League
There will be three rounds of the Juvenile League held between September and December and medals will be presented to those athletes who take part in TWO of the three events

Round 1 – Friday 11th September – Greystones (this is a change from the original venue as Inbhear Dee declared the original site at the Murrough to be unfit for the event)

Round 2 – Friday 20th November – Parnell AC

Round 3 – Friday 11th December – Bray Runners AC