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Dawn to Dusk – handling the long haul

Well, you might be prepared for the Dawn part but are you sure about the Dusk part? Let us foresee what is awaiting you in the afternoon, writes Raghul Trekker.

If you have already gone through the event information, you are well aware that you are going to cycle in the afternoon. Though this is relatively the coldest time of the year in Chennai, it is better to take precautionary measures to combat the heat. It would be around 30° C to 25° C which is not something to be ignored.

Gear yourself up with proper hydration plan for the cycling leg. Fill two to three bottles of electrolyte mixed with energy drinks. You might need 500 – 750 ml of fluid every hour of cycling. Considering the temperature drop and the reduction in perceived exertion as the dusk falls, you might need less than the above mentioned quantity.

Research says that, the absorption rate of energy drinks is faster when the system already consists of fluid/water in it. So, before you saddle up, it is good to consume an energy drink or at least sip some water to start off with.

There are lots of hydration drinks from different brands available in the market which fall under different categories.

  1. Electrolyte drink with no or minimal energy supply
  2. Energy drink with minimal electrolyte
  3. Energy drink with electrolytes

Out of the above three options, the most suitable drink for this event where you are put to test under the sun, is the one which has energy mixed with electrolytes.

During endurance activities like cycling, we lose 300-400 mg of sodium, 50-75 mg of potassium, 400 mg-600 mg of chloride, 20-30 mg of magnesium. The above values are approximate and may vary from person to person depending on each person’s sweat rate.

An excess of hydration in terms of electrolytes may lead to nausea, diarrhoea or vomiting.

Dehydration without proper replenishment may lead to cramps, muscular spasms, headache, improper functioning of brain and several other problems.

Considering the above factors, it is good to have a hydration plan in place.

ABOUT THE AUTHOR

Raghul Trekker is the Head Coach at Tri Crash ‘n’ Burn (a unit of Dhaamz Sports & Entertainment Pvt Ltd). A 4-time Ironman coaching more than 100 athletes for the last 3 years. Tri Crash ‘n’ Burn is a team of more than 60 triathletes and runners constantly pushing the limits to better their personal best. You can check out more about them at tricrashnburn.com

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Nutrition Comments (0) |

What you need after a Race?

Your recovery can be sped up if you eat and drink the right food after a race, writes Nandini Reddy

Food is fuel and it is extremely important to plan what you eat post run as much as the pre-run meal. The first most important thing to remember after a race is to re-hydrate. Running long distances can put a strain on your kidneys so it is important to re-hydrate to prevent any injury. Another great way to re-hydrate is with milk or soy milk, not smoothies which are thicker.

Replenish your energy stores

Tough workouts like long distance running tend to deplete the glycogen stores in your body. Glycogen is what gives you energy. So to ensure that these energy stores are replenished ensure that you eat a good amount of protein and carbohydrates after your race.

Quick Snack

For days after the run you might feel a bit fatigued. You can get over this with a small snack that you can pack and have in-between your meals. Pack a snack of fresh fruits and cheese, they will both instantly refresh and energize you.

Eggs

Eggs are rich in Omega 3 and it can help in reducing heart rate and aid recovery after an endurance activity. Mountain climbers, trekkers, triathletes and elite runners consume eggs as part of their regular diets. During recovery, eggs can play a great role in helping you recover faster.

Whey Protein

Bring back the whey protein from day 3 after your run. This will help you in building back the weakened muscles and you will also be able to get back to your training programme again. But ensure that you watch the sugars in these drinks. If you haven’t used whey protein before then don’t try it now.

Pizza

Yes you can have a pizza! Opt for a pizza with a lot of vegetables and low processed meat (as it has too much salt). A thin crust pizza will give you the right nutrition and energy that you need to recover.

So if you just finished a marathon and you are training for the next one, then remember that recovery is crucial and important if you want to keep running injury free.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

 

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