Modern Athlete Magazine Issue 107, June 2018 | Page 34

COACHING
TRAINING
So Comrades has come and gone, and you’re asking ‘What now?’ After
all those months of hard training, it’s time to plot those running goals
for the second half of the year… but do it wisely! – BY RAY ORCHISON
Y
our past six to eight months would have consisted of many long runs, most at a slow,
Comrades race pace. These runs are called LSD or Long Slow Distance runs. The goal
there is to train the body to: (1) withstand the pounding of running from Pietermaritzburg
to Durban, (2) become efficient at using fat as an energy source in order go the full distance, and
(3) become biomechanically efficient at running the slower Comrades race pace for hours on end.
However, the problem is that you have trained your body to run slowly, and if you’re hoping to run a
few PB’s in the second half of the year, there are a number of things you’ll need to address.
NUTRITION
3 REHYDRATE
Replacement of about 120% of fluid losses incurred during exercise is
recommended within the first one to three hours after your finish, so you need 1.2L
for every 1kg lost during the run. Rehydration solutions and salty foods in meals
and snacks help fluid and electrolyte replacement.
4 REVITALISE
4 R’s for
Recovery
After any run, especially an ultra as long as the Comrades,
it’s important to eat and drink properly to replenish glycogen
stores and to rehydrate. These guidelines – I call them the
four R’s of Recovery – will help you to recover quicker, so you
can get started on chasing down your next running goal. – BY
CHRISTINE PETERS, REGISTERED DIETICIAN
1 REPAIR
Consuming 20 to 25g of protein soon after exercise enhances repair of damaged
muscle and stimulates muscle protein synthesis. Specifically, opt for whey protein,
as it contains the key ‘trigger’ amino acid leucine, which promotes muscle growth.
Dairy also contains whey, so milk and yoghurt have become an inexpensive and
handy solution for post-run repair.
2 REFUEL
Your total carb requirement post-exercise is determined by the intensity and the
duration of your session. Athletes should have 1g of carb per kilogram of body
weight after exercise, at regular intervals (i.e. each hour for the first four hours) and
then resume normal eating patterns. It must be stressed that this is for runners who
intend training within the next eight to 24 hours. There’s less stress on ultra-runners
who intend to take it easy after their long run or the race itself.
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ISSUE 107 JUNE 2018 / www.modernathlete.co.za
Athletes should incorporate a range of vitamins and minerals during the post-
exercise period through the use of whole-foods rather than single nutrient
supplements. Whole-foods provide antioxidants and phytonutrients to recover
quicker. Flavoured milk, for example, provides protein, carbs and fluid, together
with calcium and B-vitamins. Athletes should always have a food-first approach to
avoid deficiencies that could hinder their later performance.
RECOMMENDED RECOVERY MEAL
Thai Chicken with Curried Yoghurt & Coriander Marinade
50g carb & high protein, serves 2 to 4
Ingredients:
4 chicken breasts, skinned
2.5ml salt
Ground black pepper
175ml low-fat plain yoghurt
30ml Thai red curry paste
60ml coriander leaves, chopped
500ml frozen whole corn OR 1 cup uncooked rice
1. Slice each chicken breast open, flattening with a rolling pin.
2. Flavour the chicken with the salt and black pepper.
3. Mix the yoghurt, curry paste and coriander.
4. Cover the chicken with the mix and place in the fridge for 30 minutes.
5. Fry the chicken pieces on both sides until cooked.
6. Serve on a bed of corn/rice with two cooked vegetables.
About the Author:
Christine is a registered dietician based in the Johannesburg area.
Speed Up after Comrades