Upload
others
View
1
Download
0
Embed Size (px)
Citation preview
RUN – HALF MARATHON AND UNDER
CARBOHYDRATE LOADING
ELECTROLYTE FORMULA
TWO TO THREE TIMES DAILY 2-3 DAYS PRIOR TO AN EVENT.
X 1
PRE-WORKOUT DURING WORKOUT POST-WORKOUT DAILY
NITRATE ENDURANCE GEL
ELECTROLYTE FORMULA
ENERGY GEL
PRE-WORKOUT FUEL
ELECTROLYTE FORMULA
ENERGY GELS UM MAGNESIUM
REFUEL & REBUILD
REFUEL & REBUILD
2-3 HOURS PRIOR TO EVENT
1 HOUR PRIOR TO EVENT
15 MIN PRIOR TO EVENT
30 MIN PRIOR TO EVENT
AT THE 10KM MARK
AT THE 10KM MARK AWAY FROM FOOD POST-TRAINING
30 MIN FOLLOWING EVENT
30 MIN FOLLOWING TRAININGX 1
X 1
X 1
X 1-2
X 1 X 1X 2-3
X 1
X 1
OR
AND/OR
RUN – HALF MARATHON AND UNDER
I SOWHEYSPORTS .COM.AU
TAILOR YOUR PERSONAL HYDRATION STRATEGY BY MEASURING YOUR SWEAT RATE
Fluid and electrolyte needs during a race or event vary based on individual circumstances, weather and performance intensity. They’re also influenced by: Level of fitness Genetics (some individuals simply sweat more than others) Body weight Frequency of training Diet Humidity (i.e. more fluid and electrolytes are lost in warmer climates)
For a more tailored approach to your training, determine the amount of fluid you lose by weighing yourself before and after your session. Before weighing yourself after training, remove clothes worn during training that may have absorbed sweat. The difference (e.g. 1.5kg) gives an indication of the fluid you are losing (e.g. 1.5kg = 1.5L) during training. This fluid should be replaced by 150% to account for later fluid losses through urine.