10 k running intervention Athlete: Keith Ainslie- middle and long distance runner

1. 10 k running interventionAthlete: Keith Ainslie- middle and long distance runner Lucy Mcclean, Rachel Harrison and Charlotte Wilson

2. Overview • Introduction • Athlete Information • Needs Analysis • Testing • Results • Interventions

3. Introduction • Performance dictated by several variables • Running Economy • VO2 Kinetics • Lactate Threshold • Muscle Fibre Distribution • Psychology • Self Talk • Goal Setting • Imagery • Nutritional Status • Hydration Levels • Muscle Glycogen • Fuel Utilization (Billatet al., 2004)

4. Current Personal Bests.... • 10 k: 42:48 • Half marathon: 1.38 Goals working towards: • A 10k personal best time at the end of April • Would like to run a full marathon in the next year

5. Needs Analysis

6. Aerobic Capacity • Running Economy • Improved running economy refers to O2 cost of running for a given velocity or the volume of O2 consumed per distance. • VO2MAX • Greater levels of VO2max will provide improved O2 delivery to working muscles. • This will decrease levels of fatigue in working muscles (Billatet al., 2004)

7. Lactic Acid System • Lactic acid is a waste product of distance running. • Levels of blood lactate rise as intensity of run increases. • Build up of hydrogen ions will cause muscular short term fatigue decreasing running velocity. • Lactic Acid can be trained, so that lactate threshold occurs at greater running velocities. • Lactate shuttle hypothesis (Brooks, 1998) (Gladden, 2008)

8. Psychological Needs • Performance Profiling • Indicate what athlete believes to be important variables to success. • Identify personal issues in athletes game plan to improve on. • Goal Setting • Identify long-term goal. • Divide long-term goal in to smaller achievable short-term goals. • Imagery • Use of visualising success in races and faster running velocities.

9. Nutritional Needs • Athlete needs to remain in energy balance. (Energy coupling) • Glycogen stores optimised before training. (upper limit of storage~1050g) • Glycogen stores replenished post training. (Ivy 2001) • Keep hydrated and in fluid balance at all times. • Adequate protein & essential fatty acids. • To achieve RDA’S of all vitamins, minerals and trace elements.

10. Baseline Testing • VO2 max test • Lactate Testing • Food diary- 3 day food and hydration diary kept • Training diary- Athlete has kept a detailed training log over the past year

11. VO2 max and lactate results

12. Graph to determine Lactate Threshold

13. Training intervention

15. Current training evaluation..... • No interval work • Rest days-training days not always consistent ratio • Sessions tend to mainly consist of long runs • Very little pacing work • Some hill work and jogging on uneven terrains but structure needs to be implemented

16. Week 1, 2 and 3

17. Weeks 4, 5 and 6

18. Nutritional Recommendations

19. Food Diary Findings • 3 Day Food diary completed for 2 week days and a weekend day. (Yang 2010) • Fluid intake contained mainly energy drinks, fizzy drinks and coffee. • Carbohydrates came from mainly white sources. • Diet includes little protein • Fruit and vegetable intake is limited.

20. Fluid and Hydration Advice • Cut energy drinks and fizzy drinks: replace with more water and isotonic sports drinks. • Cut coffee intake: replace with herbal teas • Weight in and out of training sessions to determine fluid loss. Try and replace fluids lost. 1 litre per kg lost • Keep alcohol to a minimum

21. Food Intake Advice • Aim for 5 fruit and vegetables a day. • Add alternative snacks: nuts, fruits, yoghurt, vegetable sticks etc. • Try replace white carbs with wholemeal ones. and maintain a low GI diet except for post training High GI foods are best to ensure glycogen replenishement. (Sui & Wong 2004) • Add more protein in the form of lean meats i.e. chicken, turkey or from non meat sources i.e. eggs, pulses.

22. Timing of intakes • Has good breakfast timings for replenishing overnight depletion of glycogen stores. • Try to eat as soon as possible after training to replenish stores lost in from exercise. The sooner the better. (Ivy 2001) • Time snacks before training to get maximum energy. (Hawley & Burke 1997)

23. Psychology Intervention

24. Performance Profiling Butler and Hardy (1992)

25. Goal Setting • Outcome Goals • Ultra marathon: 33 miles • Then….53 mile race ● Process Goals • Focus on improving pacing • Overcome nerves Pre Performance Routine?

26. Self Talk • Can be used before and during a race to maintain focus and concentration – help lower pre race nerves? • “I can maintain my pace throughout” • “ I will run better than my last race” • “I don’t need to overtake to run well” • Mission Statements

27. Imagery • Imagery as part of a pre performance routine can help with pacing and nerves • Use imagery to see himself in races not overtaking, but maintaining his pace • Encouraging imaging to be carried out before a race in correct environment/clothing • Making the image feel real

28. Pre-Performance Routine • Positive self talk • Imagery • A pre performance routine will enhance focus and concentration leading up to a race and take mind off any nerves – more likely to perform better

29. References • Yang, Y.D,. Kim, M.K,. Hwang, S.H,. Ahn, Y,. Shim, J.E & Kim, D.H. (2010). Relative validities of 3-day food records and the food frequency questionnaire. Nut Res Pract. 4 (2) 142-8. • Billat, V. Renoux, J. C. Pinoteau, J. Petit, B. and Koralsztein, J. P. (1994). Times to exhaustion at 100% of velocity at VO2max and modelling of the time-limit/velocity relationship in elite long-distance runners. European Journal of Applied Physiology. 69, 271-273. • Butler, L.J & Hardy, L. (1992) The performance profile; theory & application. The sports psychologist. 6 (253-264) • Hawley, J.A & Burke, L.M. (1997) Effect of meal frequency and timing on physical performance. Br J Nutr.1 91-103 • Gladden, L. B. (2008). A “Lactic” perspective on metabolism. Medical Science in Sport and Exercise. 40 (3), 477-485.

30. Siu, P.M & Wong, S.H. (2004) Use of the Glycemic Index: effects on feeding patterns and exercise performance. J PhysiolAntropolAppl Human Sci.23 (1) 1-6 • Ivy, J.L. Dietary strategies to promote glycogen synthesis after exercise. (2001) J Appl physiol. 26 236-45

31. ?