5 Ways to Prepare For Athletic Training Programs
Preparation for any athletic endeavor should include a good conditioning program. Stretching, strength training, elasticity exercises, endurance training, and nutrition are all components of good conditioning.
All athletes need to prepare themselves physically and mentally. The body needs proper nutrition, the right amount of hydration, and most importantly conditioning. Eating the right foods and creating the right diet consists of eating a balance of carbohydrates, proteins, vitamins and minerals, even fats. A balance nutritious diet is key for any athlete and has tremendous affects on performance. Some athletes think they can eat anything they want because of the high calories they expend during exercise. This is a misnomer, proper nutrition is very important.
Athletes also need the proper of hydration to perform at their best. Not too much and not to little. There is a perfect balance.
In order to stimulate an aerobic conditioning effect, research has indicated that yo u must keep your heart rate at approximately 70 to 85% of the MHR for ten to thirty minutes. Maximum Heart Rate = 220 – Your Age. If you train at a higher level you may experience lactic acid buildup which will cause you to stop and rest. Aerobic conditioning is defined as one’s ability to take in, deliver and use oxygen. Improvement in aerobic conditioning occurs when your body is exposed to a prolonged increase in oxygen uptake and metabolism. One must work at a certain level of effort in order to stimulate the body.
Lastly an athlete needs to be mentally prepared. It helps with getting you focused on what you want to accomplish. Though physical training and conditioning are obviously important to performance, mental-skills training can often help athletes improve their performance. It helps with getting you focused on what you want to accomplish. Athletes often use visualization, goal setting, and refocusing to help them mentally prepare for important events.
DS Carroll is a consultant for Biomedical Research Laboratories. Biomedical Research Laboratories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Article Source: http://EzineArticles.com/?expert=DS_Carroll
Master Six Key Abilities to Be Successful in Cycling
The old adage that knowledge is power is especially true for the serious cyclist. One of the most important pieces of information you can acquire is the different abilities that encompass the entire realm of cycling. In total there are 6 key abilities in cycling that should be understood and worked on if you want to be a successful cyclist. In this article we will discuss what each of those abilities are and where each is applied, that way you can determine which abilities need to be focused on most in order to achieve your goals.
1. Endurance
The most obvious ability is endurance. For most people new to the sport much of the riding they do is in the 1-3 hour range, so they are very familiar with endurance. This particular ability is used in century rides but it is tapped into during longer time trials.
2. Strength
The second ability is strength. This ability can not be overlooked because it is often dependant on the terrain and weather conditions. If you are riding uphill or into a strong headwind then you will need to have a great deal of strength if you want to be successful.
3. Speed
The third ability is speed and its accompanying skill set. Speed in its most basic sense is the ability to spin the pedals at a very quick rate, but with speed also comes the added necessity to handle and maneuver well. This ability is crucial in short time trials and short bike races like those found in a sprint triathlon.
4. Muscular Endurance
Next is muscular endurance, which is basically a combination of endurance and strength. This is the ability to go long but into a strong head wind or uphill.
5. Anaerobic Endurance
Fifth is anaerobic endurance. This ability is crucial for people competing in time trials and races of an hour or less. Anaerobic endurance is basically the ability to sustain a very fast speed for an extended amount of time.
6. Power
The final ability in cycling is Power. Someone who possesses a lot of power is able to accelerate to a fast pace in a very short amount of time. This particular skill is very useful in short races where pace changes are frequent.
Knowing the basic elements of cycling will allow you to isolate each aspect of your training and work to improve each element individually. A good cyclist will incorporate specific workouts for each ability into their weekly schedule so that in a race they never encounter anything they are unfamiliar with.
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DS Carroll is a consultant for Biomedical Research Laboratories. Biomedical Research Labortories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance. Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes. Article Source: http://EzineArticles.com/?expert=DS_Carroll |
Are You Pulling Your Tire? – Running Training Tips
Are you pulling a tire in your training program?
Hardcore runners are always looking for ways to improve their endurance. Pulling a 20 pound tire and running down the road is certainly a novel way to train. Whether you are running in flat terrain or running in a hilly area this technique has shown to be a good way to improve your performance.
One of our runners was actually pulled over by a police officer asking what he was doing… so be prepared for some stares, especially if you are train in a populated area.
One of the most important components of implementing tire pulling into your training regimine is to make sure you use the right technique. A rope around your waist will cut in and can cause injuries, similarly, improper posture can add an injury risk too. So if you are going to try it be very careful. Get the right harness. Train from short distances (100 to 200m) before going for 1000m.
Some suggest that your harness be attached high up on your back (parachute style), this will provide the resistance but the strain on your back can be better managed by having pull and angle of the rope in the correct place. Some like pulling from the waste… you will have to see what works best for you.
Tire size can also be important… try a smaller SUV tire. Some runners have shared less bouncing and still good training effects. What tips do you have to share about tire pulling?
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