Getting Back into Training in the Middle of Winter!

Obviously, the best case scenario is not to stop training in the first place...

“If you’re tired of starting over, then stop giving up” (unknown).

The problem with “dropping the ball” is that the longer you leave it, the more difficult it becomes to get back into training – especially since you would have lost fitness and overall conditioning; plus your technique might be a bit off and most likely, you’ve become a member of Chubby-ville! That said, there is no point in immersing yourself in negative self-talk. The reality is, few people are motivated all time; however, we all have the capacity to take the decision to start again right now and follow through with it. So if you have “dropped the ball”, you can start again immediately, from a position of self-love, kindness and self-respect. Now is (always) the right time to start – not spring, not next week, not Monday, not the 1^st of the month: NOW J

Here are some very simple and effective strategies to get back into training:

1. Show up! Commit to your training schedule by booking and paying for your personal trainer/ group classes/monthly gym fees and then show up!

“Eighty percent of success is showing up”. – Woody Allen

2. Show up more often and show up on time – The fastest way to get back on track is to show up regularly and get going on time. Being on time is one of the ways that you can prove to yourself that you are committed to creating and maintaining a routine. Have your exercise gear, clothes, equipment and water packed and ready the night before so that is it easy to roll out of bed and get going. Consistency is key!

“I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” – Brian Tracy

3. Schedule your Training Times – I have a simple rule: If it’s written, it shall be done. Always schedule your training sessions into your calendar as this helps you commit – especially is your schedule is already hectic!

“Someone who is busier than you is working out right now” (Unknown)

4. Pick up BELOW where you left off – Over-estimating your current physical condition can cost you! Resist the temptation to start out where you left off, as this is a recipe for derailment – either through injury or getting sick. Accept that your physical condition is below par and work from there. The level at which you restart your training depends on how long you have been off for, as well as your training history: If you’re a seasoned athlete and have only been off a few weeks, then start out at about 20% below that which you’d usually do. If you’ve been out of it for a few months, then I would recommend starting out at about 50-60% below what you’re used to. And if you haven’t been training for a year or more, then treat yourself as a beginner – at least for the first 3 months. The good news is that the longer your training history before you stopped, the quicker your body will return to peak condition.

5. Join a regular group class – A great way to get started is to commit to a group class. Most people go through periods of enthusiasm and de-motivation. So if you’re training alone, it's a tad easier to slip off the wagon than if you’re committed to and training with a group – especially one that inherently has an element of accountability to it. Usually, there are other folk within the same group that are trying to transition back into an exercise routine. Group-training creates both a measure of support and accountability - rather than trying to do it all on your own.

6. Stop living in your athletic past:

"Start where you are. Use what you have. Do what you can." - Arthur Ashe

Looking over your shoulder and reminiscing about past athletic successes often delays starting and distracts you from where you need to be, which is, fully committed to today’s workout. Pining for yester year “Grade 4 Athletic Trophies”, does not serve your purpose today.

7. Don’t Try To Catch Up – Trying to catch up to previous performance/ conditioning levels is the same as trying to live a day that has already past: This often results in frustration, burnout and injuries. The best fitness gains will occur when you maintain a regular fitness program that balances the ideal ration of exercise to rest, leaving at least one rest day between similar workouts. For example, if you Resistance train on Monday then consider Resistance training again only on Wednesday, thereby allowing your body to recover on Tuesday. It is also acceptable to periodically allow two or three days rest between training sessions, depending on how long you’ve been off and your current level of physical conditioning. The idea is to train regularly, but not try to “catch up”. You will find that when you exercise regularly and allow for adequate rest and recovery, you will be back to your previous peak fitness level much sooner than you expected!

8. Start an Exercise Journal: Daily recording of your training will help you stay committed and accountable to yourself. Plus it is an essential tool to take your training/performance to the next level.

9. Be a bit kinder to yourself during this initial come-back phase. The first few weeks are supposed to be easier than your “normal” intensity. That’s why it’s called “easing in”. The uncomfortable, lung-popping, heart-busting high-intensity workouts will be back as part of your routine, sooner than you think!

10. Double-check your technique: Getting back into training is the ideal time to sharpen-up your technique. Your training load and intensity is significantly lower than normal, so use this period to improve, correct and perfect your technique. Poor technique results in frustrating, chronic injuries and niggles. So hire a good coach and use this time pro-actively!

11. Get back to eating correctly! When you’re eating right, you’ll feel better as your body will be less acidic and you’ll have more energy to train! I use LeanPlex as my snack meals and it is great for recovery!

Although getting back into training isn’t easy for most, the good news is that most of the reasons that stand in out way, are not reasons at all, they are in fact, fat fibs that rattle around in our heads.

“Don’t believe everything you think” (Unknown)

And of course, when our workouts are structured sensibly and with care, returning to an exercise regime can be done with great joy and renewed passion!

Suggested Meal Plan to Cut Bodyfat

UPON WAKING: 2-4 Capsules of FAT-LESS

Training: Alternate Resistance Training with Cardio

Resistance Training: Traditional Weights or simply do Super Circuit (a fast workout for hectic people) or Russian Kettlebells (Join an exciting Kettlebell workshop or kettlebell class for amazingly fast results! No extra cardio required if you do kettlebell training)
There are now morning (05h30) and evening (19h00) kettlebell sessions!

Cardio: Do one hour of fun...Choose an activity that you enjoy and one that is challenging to your body! Choose something that gives you passion to rush out bed every morning and into your training gear!

Breakfast:

• One medium bowl of unflavoured original oats – (not the flavoured or caramelised type - as these are very high in hidden fats and sugars)

• Or 1-3 Egg whites – boiled or poached - or if you don’t have time, simply add 1 scoop of LeanPlex to your Jungle oats and skip the egg – the Leanplex will replace the protein in the egg and will give you everything you need

• Or: One fatfree AND sugarfree yoghurt. You can add the yoghurt to your oats for flavour – without having to add honey or sugar

Midmorning:

• 2 Scoops LeanPlex with water or fatfree milk

• 1 fruit

30 Minutes before Lunch: 2-4 Capsules of FAT-LESS

Lunch:

• One portion (i.e. size of your fist) of skinless chicken, lean red meat (STEAK), or fish (Salmon is best!)

• One portion potato or sweet potato, brown rice or butternut / pumpkin / squashes etc - see list of low to medium glycemic carbs on the list of "Good Food Choices"

• One generous helping of extra virgin (cold pressed) olive oil or flaxseed oil

• Large portion of steamed or raw - or close to raw - veggies or salad

(Cook double quantity night before, chop up for easy eating during a busy day & pack into lunchbox for the next day)

Mid-Afternoon:

• 2 Scoops LeanPlex with water or fatfree milk

• 1 fruit

Supper:

• One portion grilled skinless chicken, or lean red meat, or fish

• Large portion of green leafy veggies with extra virgin olive oil (cold pressed)

• Small to medium portion of starchy carbs. 
  

• Limit fruits in the evening.

General Comments:

• Drink 750mls water per hour during trainin. During the day: Drink 30ml x bodyweight (kgs) of fluid.
  

• Eat balanced meals: Make sure that you are taking in some good quality protein, a portion of starchy carbohydrate (from the earth) and a small portion of healthy unprocessed fat every 2 to 3 hours. Include salad and (as close to raw) different coloured veggies in 2 of your meals
  

• Be sure to have a decent amount of starchy carb at lunch time - sweet potato, brown rice, lentils, wheat hearts, chickpeas, potato etc

• Include as many different coloured vegetables and / or salad in at least 2 of your meals.

• Be sure to include some olive oil, raw nuts and seeds or flaxseed oil, at both lunch and supper.

• Get 8 hours sleep per night.

• Avoid or Restrict alcohol - very fattening - especially wine and beer!

• Have one "free" day per week - Take a day off from your diet and training
  

• Stay patient and be consistent with your eating plan and training programme.

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With special thanks to the Sani2c website: http://www.sani2c.co.za/

Supplement Schedule for the Sani2c:

YOUR Sani2c SHOPPING LIST: (Per rider)

 1 tub of EnduraShake – Race endurance food - Nutrition variety is key over 3 gruelling days! Use EnduraShake as a loader before, breakfast before, a “during-event” food and afterwards for recovery…Suggestion: Choose 2 different flavours for variety. Flavours include: Vanilla Adventure, Strawberry Smoothie, Cappuccino Express!

 1 tub of EnduraPower:Plan to have about 16-18 hours worth of energy with you (that is, carbohydrate and electrolytes). This can be in the form of your favourite powdered sports drink or energy gels – so make sure that you have up to 16-18 x 750mls worth of mixed sports drink or gels; or you can split it: You can use half sports drink and half gels – this is personal preference… Take one gel every 45 minutes when riding on water alone.

If you like to ride on water, we have designed a “flavour” of EnduraPower drink called "Neutral Quench". This has NO added flavour or colourants: It tastes like drinking a tall glass of ice cold water with a piece of lemon in it!

Many riders find that most sports drinks eventually become too sweet and so they end up either watering them down, or drinking too little and subsequently having problems with dehydration, cramping or “running out of steam”. Neutral Quench has no added flavour or colourants… and so, it tastes rather like a glass of ice water, with a piece of lemon in it (not lemonade, which is sweet). "Neutral Quench" is not sweet - You can literally ride on it for hours on end and for days at a time! We obviously do have flavours available (Zesty Berry and Tangy Tangerine/Naartjie) but most cyclists prefer to get themselves one "Neutral Quench' and one proper flavour. They then use the 2 together – splitting the number of scoops in their tripper/waterbottles between the Neutral and one flavour. In this way, you can adjust the flavour up or down according to personal preference. As long as you keep to the correct number of scoops per litre, how you distribute it between flavour and non-flavour is up to you. Many cyclists use an 80:20 ratio of "Neutral Quench" to one of the flavours.

Since the "neutral quench" contains no colours, it will not stain your tripper nor will you get a mucous build-up/slimy mouth that often occurs from colourants and flavours. It is deliciously REFRESHING. You can race on it literally for hours and for days on end! When enjoy the taste of your drink, you will be more inclined to hydrate at the correct rate

Hydration Rate:

You should drink approximately 750mls of EnduraPower per hour. EnduraPower contains significant amounts of electrolytes including sodium, so there is no risk of hyponatraemia (water intoxication/over-hydration)

An aside: You can also ride the entire event on water and Energy Gels – we stock GU and PowerBar GELS. You’ll need to take one gel at the start and one gel every 45 minutes (if you’re riding on water alone). If you do this, you’ll need about 17-24 gels, depending on your speed.

If you use gels in conjunction with your sports drink, then take one gel every 1.5 to 2 hours during.

So plan as follows:

 1 Tub of EnduraPower (2 kgs which makes 30 litres) – Available in Berry, Tangerine, Lemonade and Neutral Quench.

OR:

 1f you’re riding on water alone, then approximately 17-24 gels. You need to take one gel at the start and then one gel every 45 minutes – regardless how you feel. Always take your gels on time, don’t wait until you start to feel tired. It's best to take along a few extra gels if you intend to increase your intake of gels after the half-way mark of each day (Note that gels may be taken in addition to your sports hydration drink, but then the rate of consumption is much slower: One gel every 1.5 to 2 hours). A great idea is to take a gel at the start of each day regardless.

Recommended Gels: GU / Roctane and PowerBar gels. We stock both!

Plus:

 3-4 Packs of Joobies - an energy "Joob" packed full of electrolytes, lactic acid buffers and carbohydrates! If racing on your favourite sports drink, you can top up your electrolyte content by taking one Joobie every 1.5 to 2 hours during the event. If you feel a cramp starting, eat 2 Joobies immediately, but keep hydrating with your sports drink at a rate of 750 mls water per hour. In addition, if you want a fast finish, eat a Joobie about 30 minutes from the end. You can also replace electrolytes after each day's ride by eating a Joobie immediately afterwards and keep hydrating with water or finish off what is left in your tripper.

 1 x Mark 11 Shammy Cream or Milking Cream - to prevent chaffing and saddle sores – We stock both!

 1 x Solgar Cal Mag Zinc (To prevent cramping)

 1 x Glutamine – For fast recovery: add one teaspoon to your sports drink or to your EnduraShake after each day's riding.

Optional:

Approximately 2-6 Powerbars

And if your immune system is a bit dodgy:

• 1 x Solgar Omnium
• 1 x Solgar’s Multi Billion Dophilus
• 1 x Ester C 1000mg – if you’re fighting or preventing colds and flu.
• 1 x Citricidal - This is great for nuking a sore throat, stomach bugs, and you can add a few drops in your tripper each night to nuke any bacteria that is lurking in it! Tastes bad, but really works!

All the above formulas can be obtained from Pace & Power. We offer deliveries, supplying all over SA.

Optional:

 1 x Pace Buffer – only if you’re a Racing Snake and intending to go for a Personal Best

 1 x Ester C 1000mg – if you’re fighting or preventing colds and flu.

 1 x Omnium – if your immune system is a bit dodgy

 Approximately 4-6 x Powerbars

WE STOCK ALL!

Carbo-Loading: PER DAY: Starting 2-3 days before:

Consume good quality foods with an emphasis on more complex carbohydrates – such as potato, sweet potato, rice and oats. Eat good quality proteins – such as chicken, lean red meat and fish. Include “healthy fats” – olive oil, sunflower seeds, nuts, flaxseed oil and avocado.

During the final 2-3 days leading up to the event … include 3 scoops of EnduraShake – in 3 divided doses throughout the day: If you’re extremely lean and intend racing hard and fast, use 6 scoops instead of 3, also in 3 divided doses

Carboload with EnduraShake: Mixed in 200-400mls water

 10h00: 1 (to 2) Scoops EnduraShake in 200 mls to 400 mls water

 15h00: 1 (to 2) Scoops EnduraShake in 200 mls to 400 mls water

 Before Bedtime: 1 (to 2) scoops EnduraShake in 200mls to 400 mls water

For additional liquid and electrolyte loading, one to three days before the event:

 Sip one to two 750ml bottles of EnduraPower, / GU Brew / PowerBar Endurance / FIT during the day

 1 teaspoon Glutamine

 Solgar’s Cal Mag Zinc – 3 tablets daily – best taken before bedtime

 Slightly increase your salt on your foods - particularly if you sweat a lot and your sweat is quite salty

 2 x Solgar’s Omnium – an advanced phytonutrient-rich multiple vitamin and mineral formula

 1 Solgar's Ester C 1000g

Each Night before the Start:

 Eat a balanced meal containing higher carbohydrates, together with quality proteins, vegetables and good fats

 Lightly increase the salt on your foods

 1 Scoop EnduraShake in 200 mls water before bedtime

 1-3 of Solgar’s Cal Mag Zinc formula.

 1 teaspoon Glutamine

In the Morning:

 Your “usual” Breakfast - don’t change anything – select foods that your body is accustomed to racing on – such as oats, bananas, toast, muesli etc.

 Approximately 45 minutes before the start, take 2 scoops of EnduraShake with 400mls water

 Apply your Shammy Cream or Milking Cream – We stock both!

Just Before the Start of Each Day:

 250mls - 500mls of your favourite sports drink - EnduraPower, / GU Brew / PowerBar Endurance/ FIT

OR:

 ONE GU/ PowerBar Gel with a few mouthfuls of fluid

During: How much of my Sports Drink should I consume?

 Every hour: Sip approximately 750mls per hour (up to 1 litre per hour if you’re heavy) of your favourite sports drink – EnduraPower,

 To top up electrolytes, eat a Joobie every 1.5 - 2 hours during the event

How to take your Energy Gels during the Cycle:

Take ONE gel at the start….then…

Option 1: Gels with water alone:

 If you prefer to ride on water alone, make sure that you consume one gel at the start and then one gel every 40 - 45 minutes. Most of the modern Gels are not quick boosters, so they need an “overlap” time – usually of about 5-10 minutes. So do not wait until you begin to feel tired before taking your next gel: Consume your gel on time – every 40-45 minutes regardless…Continue drinking water at a rate of approximately 750mls per hour.

Option 2: Gels in conjunction with your sports drink:

 Every 1.5 to 2 hours: Take one energy gel -GU / PowerBar GEL every 1.5 to 2 hours in addition to your energy drink – this becomes especially important after 4 hours….

FOOD! What to eat? The BEST is EnduraShake

Race Food Every Day: At approximately 3 to 3.5 hours:

2 Scoops of EnduraShake in 400mls water (that is, approximately every 3-4 hours – usually at the half way mark)

§ Possibly a bar - PowerBar

§ Eat a Joobie every 2 hours during the event

§ Keep to foods that your body knows and that you have trained on.

What are Powerbars?

These will give you the equivalent of 1-2 egg-whites worth of protein, a decent helping of low GI carbs, vitamins and minerals…Great tasting!

Other Foods:

 Always stick to food that you have raced on before – never eat something for the first time in race…

 Avoid simple sugars – including chocolates, biscuits, sweets etc (unless you are presenting with hypoglycaemia, only then would you have a high GI)

 Avoid dairy during the event – milk, yoghurt etc – especially if you struggle with mucous and sinus allergies

 Keep to low and medium GI carbohydrate (preferred choices are savoury – because everything else (gels/drinks etc) are sweet – so potato, sweet potato are popular choices.

 Savoury and salty foods are favourites - lean biltong and salted nuts.

After each day…ENDURASHAKE IS A WINNER for RECOVERY for the next day’s racing!

Studies have shown that taking a liquid blend of high carbohydrate, high glutamine and partially digested proteins within the first 30 minutes of completing the race, hastens recovery and reduces DOMS (Delayed Onset of Muscle Soreness)

So take a serving of EnduraShake (2 scoops) in 400mls chilled water immediately afterwards to reload exhausted muscles with the right amount of nutrients for the next day's grueling work!

Continue with the following:

 Finish off what is your tripper, or if there is nothing left, then drink at least another 750mls of EnduraPower, / GU Brew / PowerBar Endurance / IsoActive / FIT.

 Munch a Joobie for fast electrolyte replacement afterwards

 Solgar’s Cal Mag Zinc – 3 tablets per day – before bedtime

 Slightly increase your salt on your foods - particularly if you sweat a lot and your sweat is quite salty

 2 x Solgar’s Omnium

Before Bedtime…

 1-2 scoops of EnduraShake in water

What is ENDURASHAKE?

 A predigested Race Food for ultra-distance events easy on the Stomach - Absorbs ultra fast!

 Will keep you going for approximately 4 hours – No Munchies!

 The complex carbs will help stabilise your blood glucose levels

 Top quality proteins to assist with fast recovery!

 M.C.T.’s - the “Performance” fatless fat – Prolongs your glycogen stores!

One Bucket (2 kgs) contains 20 servings. Available in delicious:

Strawberry Smoothie

Vanilla Adventure

Cappuccino Express

What is EnduraPower?

EnduraPower is a sports drink that maximises both fluid and carbohydrate uptake into the body. It addresses the fine balance between effective re-hydration, energy delivery, gastric emptying time and the restoring of blood glucose levels, all this without causing any gastric upset.

The electrolytes together with the addition of a higher sodium content may help prevent cramping whilst the added phosphates assists with the production of ATP, increasing oxygen transport in blood as well as acting as a major buffer in muscle tissue. The added glutamine is provided to assist with muscle repair and recovery. A small amount of caffeine is included to enhance athletic performance in some of the flavours.

Three flavours: Berry, Tangerine (Naartjie) and "Neutral Quench" - which tastes like tall glass of ice water with a piece of lemon! Deliciously REFRESHING!!

PLUS, it available in a more economical container! 2 kgs – which makes 30 litres

 Rapid and efficient hydration

 Maintains stable blood glucose levels

 Replaces essential electrolytes lost through sweat

 Boosts performance

 Delays fatigue

 Hastens recovery

 Contains lactic buffers

 Great light taste, low sweetness!

 No colours in the “Neutral Quench” and the “Lemon-Aid”

What are JOOBIES!?

An ENERGY joob-joob packed full of electrolytes, lactic acid buffers and carbohydrates!

• Carbohydrate Energy
• Electrolytes
• Acid Buffering Agents
• Vegetarian
• Preservative free
• Natural colour

Individually Wrapped for your Convenience

For other Race Supplement Schedules, click here:

http://www.paceandpower.za.net/index.php?option=com_content&view=category&id=45&Itemid=33