Great job on your weight loss and increased fitness! Here are a couple of things to think about:
1. Regarding your running, strive to run off road as much as possible. It is easier on your body and will make you incredibly strong. If you would like some run workouts to change up your training
schedule, feel free to drop me an email at email@example.com
2. As a general rule of thumb, consume half of your body weight in cold filtered water each day in ounces (with you at approximately 180/2 = 90 ounces a day). You now need to determine your sweat
rate to ensure that you are consuming enough fluids for optimum performance. Feel free to email me at firstname.lastname@example.org
and I will send you a copy of our Sweat Calculator.
3. Now that you have established a baseline of fitness, you will want to determine your specific heart rate training zones to maximize your training efforts. The key to being a well rounded racer is
developing all of the energy systems (from aerobic to lactate threshold) so that your body is not shell shocked on race day. If you would like a copy of our Heart Rate Spreadsheet, feel free to email
me at email@example.com
. This will ensure that you are developing the "weak" systems in your existing program.
4. Recovery calories. You want to consume some high quality protein and carbohydrates within 20 minutes of completing a workout or race. The key here is to take advantage of a the "glycogen
synthase enzyme" activity that is highly active. This enzyme will help you replenish depleted sugar within the muscles and your liver. The protein will provide your body the building blocks (i.e.
amino acids) to rebuild the torn down tissue associated with your exercise. Ideally you are looking for a 3:1 ratio of carbohydrates and protein. Strive to consume real food - for example apple
and organic almond butter verses something that comes out of a can or jug. I can send you some snack and meal suggestions if you are interested.
If you have any questions or need anything clarified, please post back here at RacerX VT and we will get right back at you!