tailieunhanh - OPTIMIZING PERFORMANCE BEFORE THE ‘BIG EVENT’: NUTRITION, HYDRATION AND TRAINING TIPS

This addresses the bandwidth problem, in a way: A web site owner will certainly service fewer RSS requests as end users start polling the central service instead. The operators of these central services will definitely have bandwidth issues of their own: they will now be at the center of all RSS traffic. There is a far more insidious danger inherent in this approach, however: a central point of control, failure, and censorship has now been established for all partici- pating users. A central RSS aggregation service may: (i) experience unavailability or outright failure, rendering users unable to use their RSS readers, (ii) elect to dis- continue or change the terms of its. | Optimizing Performance before the Big Event Nutrition Hydration and Training Tips -by Trent Stellingwerff PhD Candidate University of Guelph- This is the first in a series of three articles over the next few issues of Running Room Magazine that is going to examine some of the basic human physiology behind many of the well-established recommendations in terms of nutrition hydration and training before the big event. The next two-articles will examine these recommendations during the event and finally after the event. If you as a runner have a better appreciation of some of the why s instead of just the what s behind these well-established recommendations you are probably much more likely to implement them in to your training and preparation. So what is meant by the big event In terms of this article the big event means any race that you plan on peaking for that will take longer than 90 minutes to complete. Although many of your training runs will take longer than 90 minutes many of these recommendations for carbohydrate loading and tapering are more applicable for the last several weeks before race day and not to everyday runs. In terms of optimizing endurance and race performance before any big event there are two major items that every runner needs to consider nutrition and training. Training What is a taper and how does it work There have been many previous definitions of what exactly a taper is but for the purpose of this article the best definition is as follows The reduction in training volume and frequency while maintaining intensity in the final period or training before a major competition to minimize fatigue and tiredness without losing fitness or endurance 1. So what does all this mean A taper can be broken down into four main components that a runner needs to consider as they approach a big competition I. Training Volume II. Training Frequency III. Training Intensity and IV. Duration of the Taper. Most runners will reduce training and do a taper only a .