Dear all, I'm gonna just skip the last week's post because no one else send me timing other than wilson and lawrence and thus i couldn't formulate a proper time sheet.. Also, other than that, I find no significant stuff that I have not written before, that was also why the delay in the posting.
As for tonite, I can see that all of you are quite tired, I see its part of the weather making everyone's raging hormones changed from testosterones to estrogens and melatonin la huh.. :P
However, timing don't lie, and I can see that all of you are in great shape for the swim leg! :) Having a strong swim leg will definitely ensure a good ride and possible run after that!
Am very happy that Almost Everyone will be there this time round and I bet it's gonna be a BLAST! The only sad thing is no one will be there to take photo of us la.. hahaha..
Okay, chats aside, tonight's focus on this log will be the list of items to bring, not the training as you've all absorbed whatever I was teaching and have had enough practice to understand what I was trying to pass down.
Please click the below links to download the excel file.
For office 97~2003
For office 2007 and above
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Take note I've the list written for a Olympic Distance Race (1.5km swim, 40km bike, 10km run) and thus I've amended a nutrition list on the right hand side of the table. It is a rough guide.. There're some general rules to follow which i'll list down here.. but nutrition is really very very personal, just like your very own heart rate..
1) Start hydrating yourself 3 days before race. Taking in more than usual.. abt 2.5l/day or more ?
2) Drink some electrolytes the night before slp to race day
3) Breakfast must be FINISHED 2 hrs before race. you want to arrive there with food fully digested.
4) Eat NORMALLY.. don't do something different on race day... taking that super booster pills will 65% make you end up in hospital unless you take it everytime you train
5) 1 gel 10 minutes before start of race
6) 1 gel about 45(if you're sprinting all the time) to 55minutes into race
7) 1 gel every other 45minutes after the first gel taken in race
8) YOU NEED TO DRINK WATER/ELECTROLYTES EVERY 15MINUTES in the race to prevent cramp.. So if you're aiming a 30mins flat bike leg then don't bring a 700ml water bottle la.
9) Don't wait til you're thirsty to drink, as dehydration would already have set in and thus the signal from your body...
10) Eat when you feel strong.. once you bonk out, there's no turning back.
** I SET TIMER ON MY WATCH FOR EVERY 15MINS TO BEEP SO AS TO REMIND MYSELF TO DRINK. LOSING THAT FEW SECONDS COULD MEAN SAVING PRECIOUS MINUTES IN THE RACE LATER IF A CRAMP CAN BE PREVENTED.
It is very personal.. some like a banana before the race compared to a gel, some like potatoes.. some like their banana big, some like their potatoes baked... I know of an angmor who take in 2 bowls of oatmeal + 4 slices of bread + 2 cups of coffee + some power bar and carb drinks before race... so.. bottomline is whatever works best for you, works. :) Thus every training and practice, is a learning journey.. on what works and what don't. Of course, on race day, temperature may change.. etc.. :)
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Question to why gel is preferred in a race.. when you're in exertion mode, ie race pace, or working out.. its very difficult for the body to transport blood to the stomach to digest solid food.. and thus the lesser viscosity (let me know if i get this word wrong), i.e the less solid, more fluid a food is.. the easier it is for absorption..
Take the IV in hospital for example.. why IntraVenous? Why liquid glucose when the patient is weak and have low blood pressure/Heart rate during extreme fever/sick cases? Because that's the easiest way the body can absorb sugar for functioning.
It is NOT how much you eat.. it is how much your body can absorb. :)
Cheers
KK
PS---
WARM WELCOME TO EARNEST AND ANDY AND CALVIN.. :)
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