Tag Archives: Training

5km v 10km

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Today’s coaches corner is brought to you by Julian Marsh who want to know whether there’s any difference in training for 5km vs 10km AND the right balance of sessions throughout the year.

5km vs. 10km training
The simple answer is there is very little – in terms of intensity and structure of the sessions. The goal for both is to run as fast as possible, so as a coach I would devise sessions to improve the following:
1) muscle endurance
2) improve the strength of those working muscles
3) increase contractional speed of those muscles – speed work
4) Improve the ability to sustain long periods of speed – tempo running

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Recovery

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Thanks to Rob Crouch for todays Coaches Corner question. Rob wanted to know the best way to recover post exercise.

When you exercise depending on the level of intensity and or duration, you will put stress upon your muscular system. As a result of this, you might suffer from a number of symptoms. These could be sore muscles the following day. This is known as D.O.M.S – Delayed Onset of Muscular Soreness and not due to lactic acid within the muscles. Or you might be light headed during the course of the day when you get up quickly for example. This is due in part to blood pooling – which is where blood is still left in the working muscles and because you didn’t have time to cool down, blood is trapped in part in the muscles so as you get up, blood pressure levels will be lower than normal. If this is common it would be advisable to see your local GP.

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Bike Nutrition

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Many thanks to Lara for enquiring about Bike Nutrition

When performing a period of continuous activity such as swimming, running or cycling the body will look to used energy which it has stored. The glucose / glycogen is store in the muscles and blood. As you perform the activity it will slowly be used up. Once this is all gone, the body begins to go into deficit. So you slowly run out of energy and eventually need to stop. This is known as hitting the wall, knocking or bonking!! Depending on your fitness levels this can occur from 30-45mins.

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Heart rate & training

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First the theory – then the reality

Heart rate has and still is the most common guide to controlling an athletes efforts whilst training.
If you are doing continuous training then running elevates the heart rate highest, then cycling and then swimming with about around 8-10bpm average drop. This is naturally due to the reduced level of impact.

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Riding in Winter

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Riding at this time of year can be unpleasant as the low temperature me wind chill can greatly affect your body temperature.

Think layers. Look to have two thin layers under a good wind stopper / winter cycling jacket. Go for a wicking layer to absorb the sweat as although it might be cold, you will still sweet as the body wants to keep you warm. Look to get a thermal layer next – such a Marino wool. This wil help trap the heat and keep you warm.

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