Tag Archives: Running

Rookie mistakes – how to avoid making them

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Adam shares some valuable preparation tips based on his own personal experience.

I’ve completed over 15 Ironman triathlons, have been a student of endurance sport for half of my life and usually prepare well for my races.  But on May 2nd, I ate an entire humble pie and came out of my first race of the season with a sub-par and disappointing result.  Even as a veteran, in my preparation for this event, I made some classic rookie mistakes. Continue reading

Nutrition tips for endurance athletes

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Here are some valuable suggestions from Adam on nutrition tips for endurance athletes.

You don’t need to be running a half marathon or cycling a Gran Fondo in order to be classified as an endurance athlete.  If you are training for a 5k running event or doing group fitness classes such as jazzercise that are pretty much continuous movement done with an elevated heart rate then you are doing endurance athletics.

I will offer some nutrition related suggestions for people engaging in endurance sport training.  These suggestions are based off my experience and self education over the past decade.  In the near future, upon completion of a program through the Cory Holy Institute, I will be able to provide advice as a Certified Sports Nutrition Advisor (CSNA).

Below I offer solutions for three common nutrition mistakes that people make when they engage in regular endurance training.

#1

Mistake: People don’t consume enough calories in the 60-90 minutes after their exercise session.
Problem: The body is starving for nutrition and in particular protein and carbohydrates post exercise as it is trying to replenish muscle glycogen and repair damaged muscles.
Solution: This is the time in the day that your body is best able to process and utilize all three macronutrients and if not enough food is consumed then your body will struggle on various levels including hormonal health.

#2

Mistake: People consume too many sugary carbohydrates during exercise.
Problem: Sports science has proven time and time again that when carbohydrates are taken during prolonged endurance exercise they increase performance.  But our body’s don’t need to be stuffed full of them each and every session, especially not sessions lasting shorter than ~75 minutes.
Solution: Find a brand that uses high quality ingredients for their products and then consume 20-60g / hour depending on session intensity and duration as well as personal needs.  Whole foods may be used if the intensity is low to moderate and your GI tract can handle the more complex carbohydrates and / or fibrous options.

#3

Mistake: People often eat too many refined foods because they feel that regular exercise warrants it.
Problem: Refined foods do not have the same nutrient density as whole foods, and in particular vegetables (and fruits).  When people start to eat fewer vegetables they are compromising their long-term health.
Solution: Eat a plethora of vegetables! Remember the calorie content is much lower in a cup of steamed broccoli than a cup of cookie dough, and therefore active people need to make sure they eat LOTS of vegetables!

Final Note: Remember your long-term health should be a priority and nutrition is paramount to your health.  One reason I want to stay healthy is so I can be running up the mountain with my son when I’m 75 years old!

For more information, check out www.adamomeara.com or email PURICA Ambassador Adam O’Meara at adamomeara@gmail.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Structuring your race week

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Here are some valuable suggestions from Adam on how to structure your training the week leading up to your race.

January saw many people joining running clinics or starting up their running routine again with the goal of completing a road running race. As some who has completed many running and triathlon events, I can tell you that structuring your training in the seven days prior to the event is very important.

Let’s assume your event is a 10k, your goal time is 1 hour and it takes place on a Sunday. Here’s the way I’d go in your final week of preparation:

Sunday (one week out):

  • 50:00-70:00 Total workout time
  • Perform a good warm up of at least 15 minutes, with 20-25 being ideal;
  • The intensity of the warm up should start off very easy. By the 15 minute mark, it is time to start to increase your effort and perhaps perform some strides;
  • The Workout: 3-5 rounds of 400m slightly faster than goal race pace/effort. Your recovery interval is twice as long as the duration of the 400m effort.  Then, if you are feeling good, you could insert 10 minutes right at your goal race pace;
  • If at anytime in the second half of the workout you feel sore and tired, then back off the intensity and complete the duration of the run at a relaxed pace.

Monday:

  • 20:00-25:00 Total workout time
  • All easy;
  • Just to get the blood flowing and speed recovery.

Tuesday:

  • Day off

Wednesday:

  • Day off or Easy 20:00-30:00
  • Include 6 x 15-20 second strides in the second half;
  • This workout does not impact the result on Sunday, it can be done if there is the desire and the time to do it;

Thursday:

  • 35:00-50:00 Total workout time
  • Perform a good warm up of 15 minutes;
  • The Workout: 3-5 rounds of 200m slightly faster than goal race pace/effort. Recovery interval is twice as long as the duration of the 200m effort.  Then, if you are feeling good you could insert 5 minutes right at your goal race pace;
  • If at anytime in the second half of the workout you feel sore and tired then back off the intensity and complete the duration of the run at a relaxed pace.

Friday:

  • Day off

Saturday:

  • 20:00-35:00 Total workout time
  • Start relaxed;
  • Build the effort as you feel is appropriate;
  • Insert 5 minutes right at your goal race pace / effort.

These suggested guidelines will work for most people, but if you have found a routine that works well for you, then stick with it.  The most important thing to remember is that race week is not the time to gain fitness…it is the time to rest up and sharpen up.  Doing nothing will leave you flat and in a position to underperform, keep your weekly workout frequency to where it usually is and make sure you break a sweat when it is appropriate!

Have a great race!

For more information, check out www.adamomeara.com or email PURICA Ambassador Adam O’Meara at adamomeara@gmail.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

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