You Are Inn : Coaching
February 22, 2018  


Home
News
Join Our Club
Objectives
History of the Club
Administration
Training
Facilities
Fixtures
Results
Coaching
Club Kit
Photo Gallery
Records
Race Entry / Timetables
Constitution /
Code of Conduct
Claiming Expenses
Links
Contact Us

Search this site

Coaching Archive
March 2017
ROCK AND ROLL WITH FOAM

December 2016
SUPER SET TRAINING

September 2015
CORE STABILITY-LATEST TRAINING THOUGHTS
TRAINING THE HIP FLEXORS AND HAMSTRINGS

August 2015
COACHING STRATEGY
A TRAINING PROGRAMME TO BOOST SPEED

June 2015
A FURTHER LOOK AT SKULPTING A SPRINTER

October 2014
TECHNIQUES FOR BUILDING CONFIDENCE

April 2012
PLANNING YOUR TRAINING FOR ENDURANCE RUNNERS

December 2011
INTENSE TRAINING VERSUS VOLUME TRAINING

September 2011
ACCELERATION -THEORY AND PRACTICE
DYNAMIC AND SPORTS SPECIFIC WARM - UPS

June 2011
RUN FASTER

October 2010
DISCOVER THE WONDERS OF VARIABLE PACE

February 2010
TRAINING DEVELOPMENT IN PRE_ADOLESCENT CHILDREN

November 2009
NUTRITION FOR ATHLETES

August 2009
UNDERSTANDING SPORTS DRINKS

June 2009
SIMPLIFICATION OF ENERGY SYSTEMS

0
A 'SHORT TO LONG' APPROACH TO SPRINTING

UNDERSTANDING SPORTS DRINKS

UNDERSTANDING SPORTS DRINKS.

Even small degrees of dehydration will impair your performance and put an extra strain on your heart and lungs.
A loss of just two per cent of your bodyweight will impair your musclesability to exercise properly.
A loss of four per cent and you may experience nausea and vomiting,progressing to dizziness and confusion as fluid levels drop even further.

Clearly dehydration may have more of an impact with longer distance running but any athlete may feel its effects,particularly say in hot weather. However it can be avoided by using a little common sense.

Most of the sports drinks now available contain varying amounts of carbohydrate with added minerals(electrolytes) and vitamins..They claim to replace lost fluids,the minerals lost in sweat, and provide energy in different forms to meet the needs of sprinters, middle distance,long and ultra distance runners.

It is now proven that sports drinks which contain an energy source in the form of carbohydrate together with electrolytes, particularly sodium,are more effective than plain water at improving performance.

The carbohydrates found in sports drinks are usually simple sugars such as glucose,sucrose,fructose and/or chains of glucose molecules linked together to form maltodextrins. Drinks containing maltodextrins can provide large amounts of energy without making the fluid too concentrated and difficult to absorb.

They also taste less sweet than simple sugars so large amounts can be used without making the drink sweet and sickly. When any of these carbohydrates are drunk during exercise they provide an easily available energy source so that muscles can work for longer than if water alone had been provided.

While carbohydrate provides energy, which is a good thing, adding it to sports drinks does have its problems.

Carbohydrate slows down the absorption of the fluid which is essential to prevent dehydration.This problem has been reduced by adding electrolytes,especially sodium,to sports drinks.Sodium speeds up water absorption and most sports drinks contain around 0.2-1.1g per litre.

Sports Drinks are divided into 3 main groups HYPOTONIC, ISOTONIC AND HYPERTONIC. They describe the concentration of the drink and give some indication of how rapidly they will be absorbed and when they are best used.

HYPOTONIC DRINKS

These are fluids that are less concentrated than the bodys own fluids and are therefore absorbed more quickly than plain water. Hypotonic drinks are useful when you need to get plenty of liquid into the body,eg when running in very hot weather. These drinks contain small amounts of carbohydrate and electrolytes,so they are relatively low in energy.

ISOTONIC DRINKS

Isotonic drinks have the same concentration of dissolved particles as body fluids and they are usually absorbed at the same speed as water or slightly faster. Most isotonic drinks contain no more than about 7g of carbohydrate per 100ml.

They provide useful amounts of easily available energy which helps spare muscle glycogen stores and delay fatigue. These drinks are suitable for running in cool to moderately warm conditions when sweating is not excessive.They are also useful after running for replacing both fluid and energy.

HYPERTONIC DRINKS

These are more concentrated than body fluids and are absorbed slowly.They are best used when sweat losses are small and fluid replacement is not a priority. Hypertonic drinks contain more carbohydrate than other sports drinks and are designed to replace lost energy.They might be most useful to runners after running rather than during.Concentrated fluids such as these can actually increase dehydration temporarily because to become diluted before being properly absorbed,they actually draw water into the intestines.


A few extra points when speeding up Water Replacement:

Cool drinks empty from the stomach more quickly than warm drinks.
The harder you exercise the more slowly fluid is released from your stomach.
Large volumes empty from the stomach faster than very small amounts.


You need to pay attention to fluids before,during and after running to ensure that you start exercising in a fully hydrated condition and replace lost water as soon as possible afterwards.It is too late waiting until you feel thirsty during a run to drink.Thirst is a poor indicator of the need for fluids and by the time you feel thirsty,it will be too late to fully rehydrate.This means your performance will suffer and your recovery may be slower.

Try this drinking schedule before racing:

There are two considerations:

1) the day before the race

2) the morning of the race

The day before racing you drink plenty of water,fruit juices,squash or sports drinks.Have normal amounts of tea and coffee but do not go overboard as they contain caffeine,a diuretic which will encourage you to go to the loo.

If your urine is very pale in colour this indicates that you are well hydrated

A rule of thumb is that you need a basic of 2litres of fluid per day and an extra litre when exercising up to 1hr on training days

On race morning, have plenty of your usual fluids at breakfast and carry an isotonic sports drink or dilute fruit juice with you,sipping it regularly until close to race time.Aim to drink about 3/4 pint(50ml) of fluid each hour. That day she win the game and she got replica bags.

Go to the loo as close to the start of the race as you feel necessary, and about five minutes before the start pre-load with more dilute fluid,we said that exercise reduces the need to pass water so this should not be a problem for most runners

After the race this is a good time to use sugary drinks and a hypertonic sports drink to replace energy stores


HOME MADE ISOTONIC DRINK

60g(2oz) glucose/1litre of water/small pinch of salt OR 250ml unsweetened fruit juice/250ml water/small pinch of salt


HOME MADE HYPOTONIC DRINK

200ml unsweetened orange juice/700ml water/small pinch of salt OR 25g glucose powder/1litre water/small pinch of salt


HOME MADE HYPERTONIC DRINK

500ml unsweetened fruit juice/100ml water/pinch of salt OR 250ml orange squash/1litre water/2small pinches of salt