Georgia Track & Field and Cross-Country Coaches Association: Coaching Clinic Notes
My 2023 GATFXCCA Coaching Clinic Notes
Dr. Josh Glass - Recovery Plans
Bedtime Temperature: 67-68 Degrees
Sleep to Live Institute
9.25 Hours of Sleep
Clear Urine for Good Hydration
Post-Workout Nutrition 15-30 Min. After for Optimal Absorption (Carbohydrates & Protein)
Vitamin D & Iron Supplementation (After Medical Testing)
Periodic Extension/Flexion of Muscles to Improve/Maintain Range of Motion Between Long Sedentary Periods
MOBO Board
Dynamic Stretching Before Workouts and Static Stretching After Workouts
Self-Massage Should Always Be Accompanied by Stretching
Importance of Nighttime Stretching
Emphasize Stretching of Chronically Stiff Muscles
More Intensity/Volume Should Equate to More Recovery
Noah Renz - T&F/XC Athletic Nutrition
Resting Metabolic Rate = Body Mass x 10
+25% Calories for Basic Daily Motion
+100 Calories/10 Min. of Intense Exercise
+50 Calories/5 Min. of Moderate Exercise
Macronutrients: Carbs, Protein, Fats
Sequential Digestion - Simple Carbs < Complex Carbs < Protein < Fats
Maximize Blood Glucose and Minimize Gastrointestinal Discomfort
Carbohydrates Replenish Glycogen
10g-20g Protein & 35g-55g of Carbohydrates Before/After Competitions
Carbs: Bagels, Oranges, Applesauce, Graham Crackers, Bananas
Protein: Greek Yogurt, Eggs, Whey Protein, Beef Jerky, Deli Meat, Protein Bars
Daily Protein Intake of 0.6g-0.8g per lb of Body Weight
Sodium + Potassium for Muscle Recovery
Dextrose > Sucrose > High-Fructose Corn Syrup
Liquid IV, Cure, Body Armor, LMNT, etc.
Prevent the Feeling of Thirst
Drink 24 oz. of Water for Each Pound Lost
Electrolytes: Sodium, Potassium, Magnesium
100mg-200mg of Caffeine Before Events
Scott Christensen - Aerobic Training
“Without robust aerobic development, what you have is a sprinter.” - Eliud Kipchoge
Fitness Types: Accidental, Non-Specific, Specific
Aerobic Capacity (5 Months Total)
Aerobic Power (Last 4 Months)
Anaerobic Capacity (Mid February)
Anaerobic Power (Late February)
Peaking Period (Mid-Late April)
Anaerobic Component < 1 Minute
Anaerobic Component > 1 Minute
Mile = 80% Aerobic + 20% Anaerobic
General Preparation (2 Months)
Specific Preparation (1 Month)
Pre-Competition Period (1.5 Months)
Competition Period (2 Weeks)
VO2 Max ≈ Race Pace
Polarization Model of 75% Low Intensity Runs & 25% High Intensity Runs
General Preparation = 90% Low Intensity + 10% High Intensity
Pre-Comp. Preparation = 60% Low Intensity + 40% High Intensity
Fluctuation of Volume & Intensity in Distance Macrocycle
VO2 Max (Aerobic Power) Testing
7 minutes to exhaustion (best), 1 mile test to exhaustion (decent), 2 mile test to exhaustion (better), lactate test (ideal), heart rate test (good)
70% VO2max Pace = Aerobic Threshold
85% VO2max Pace = Lactate Threshold
90% VO2max Pace = Critical Velocity
100% VO2max Pace = Aerobic Power
XC 5K equates to approximately 40 seconds faster Track 5K
Aerobic Threshold ≈ 65% - 70%
Lactate Threshold ≈ 85% - 90%
VO2 Max ≈ 97% - 101%
VO2Max = Maximum Volume of Atmospheric Oxygen
Central Development (70%-95%) vs. Peripheral Development (97%101%) of Aerobic Capacity
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