Monday, July 17, 2006

Training Tip of the Week: Course Specific Training

This Training Tip was in the Vitural Trainer! Great advice!!

Part of your training for the 3-Day includes practicing conditions of the event.

It's a good idea for training walks to include hills of different grades, as well as walking on flat surfaces. This will help prepare you for any hills you may encounter on the event. What is the climate expected to be? If it is cool and rainy, try out your rain gear ahead of time. Consider rubber covers for your walking shoes. Practice layering Coolmax or moisture wicking long sleeved shirts under your windbreaker or rain jacket.

Take note of your hydration in cool temperatures. Weigh yourself before and after a walk to assess your rehydration status. Often you will not drink enough in cooler weather. If the climate is expected to be hot, use your shorter training days or walk part of your long walks in the heat to increase your heat tolerance. Exercise at least twice a week in the heat during the last 8 weeks of training. Take extra safety precautions during heat training. Walk with a buddy and be sure to choose a course where you can rest in the shade. Carry your sunscreen with you and reapply it during long walks.

Pre exercise hydration is very important. Drink at least 16 ounces of fluid 2 hours prior to exercise. Then carry extra water and sports drink with you. Your body requires extra energy to cool your core body temperature down. This can decrease your exercise endurance. Stop if you become fatigued, dizzy or lightheaded.

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