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Individual Racing Programs

Racing Program Development – (email for information) **

A comprehensive periodized training program will be developed for each athlete. These specialized programs are specifically designed to help you reach a MAXIMUM peak on race day.

The program design looks at your training and racing history, current training program, specific race goals, any current or previous injury history, as well as nutrition and diet among other things.

This includes:

• An individualized training schedule will be sent to you every several weeks. This plan is adjusted based on each athlete’s needs.
  • Plans include proper intensity and duration for each workout.
  • Strength training sessions integrated into your entire program
  • Corrective exercises will address imbalances if any are found during your structural evaluation.

• Strength training programs which has been designed to help endurance athletes reach maximum musculo-skeletal fitness. On-line athletes will follow our training program at their training location.

• Unlimited phone and email contact

• Proper nutrition guidelines to maximize your body’s post exercise recovery, as well as nutrition tips for daily training and race day events.

• Expert preventative training and rehabilitation advice to ensure you are training and racing efficiently.

• Race and training strategies to ensure your best performance.

**A three month minimum is required. Discounts apply for clients training six months or longer.

Pre-race Meal

You must complete your pre-race fueling three or more hours prior to the start because the insulin-induced blood sugar level “disruption” from a pre-race meal lasts about three hours before hormonal balance is restored.

Taking in a bagel and banana while they are okay to eat three hours prior to the race are not a good idea to eat one hour prior to the race. This meal will rapidly elevate blood sugar levels, which will create an excess of insulin released into the blood stream which leads to hypoglycemia (low blood sugar). This would be okay to consume right after a workout because of enzymes released from the exercise would dampen this effect, but since you are eating this meal without any pre-ceding activity this is not a good idea.

Also, this high insulin level so close to the race does inhibit lipid mobilization during aerobic exercise which will reduce fats-to fuel conversion capabilities. Since roughly 60-65% of your energy will come from fats once your 60-90 minute store of muscle glycogen is used up we need this system to be working at a maximum. The remaining 35-40% of your fuel comes from the gel packs. Another big reason to not eat so close to the race is because these high insulin levels induce a sugar influx into the muscle cells, which increases the rate of carbohydrate metabolism. What this does is deplete your muscle glycogen much quicker than if you keep your meal three hours out. It takes about three hours for your body to restore normal hormonal balance with a pre-race meal done with no exercise prior to the meal.

If you feel you absolutely must eat, consume 100 – 200 calories about five minutes before start time. By the time these calories are digested and blood sugar levels are elevated, you’ll be well into your race and glycogen depletion rates will not be negatively affected. This strategy is especially appropriate for triathletes who will hit the water first

Post run nutrition – The Oregonian – OregonLive.com

Post run nutrition The Oregonian - OregonLive.com, OR - 6 hours ago Endurance athletes depend on stored muscle glycogen as our primary source of energy during our training and our racing. We need to be diligent in satisfying ...

Foods and Fluids for Endurance Sports – MaxPreps

Foods and Fluids for Endurance Sports MaxPreps, CA - 19 hours ago While we often implement the proper regimen of strength training, dynamic flexibility and speed work, we may overlook the nutritional contributions to ...

US Rowing Convention

Advanced Level Coaching – Strength Conditioning/Injury Prevention

Visit usrowing.org for details about the convention

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