The Mighty Deerstalker
Posted on February 5th, 2010
Well done – you’ve signed up for your first fun packed Target 2010 event -- now all you have to do is turn your commitment into action. The Mighty Deerstalker has been designed to be achievable for absolutely any runner so there’s no need to get cold feet – you’re only in competition with your own resolve and Multipower is right behind you. If you haven’t done it already make a training and nutrition plan. Endurance training is all about feeding the muscles and the mind. Preparation is key to having enough stamina for all Target 2010 events.
You will need to saturate your muscles with carbohydrates and that means more than stuffing yourself with pasta! You need to carbo-load every day during training, not just before the event. Your daily diet should be high in carbs, low in fat and balanced with adequate protein. A daily 50 – 60 per cent carbs intake prevents chronic glycogen depletion and allows you to train and compete at your best. If you eat too much though, you will end up with intestinal distress --without better fuelling your muscles. The amount of carbs you need increases with your levels of exercise. So if you train 3-5 hours a week you need 4-5g carbs per kg of body weight per day, if you train 2-4 hours a day you need 7-8 g carbs per kg of body weight per day.
You must include adequate protein in your plan – every day your body needs around 1g of protein per kilogram of body weight. During exercise you will burn some protein for energy so you need to replace stores - fasting acting whey protein shakes and protein rich snacks are ideal. Endurance exercise can increase your protein requirements to between 1.2 to 1.4 grams per kilogram of body weight.
Don’t do any last minute training sprees – taper your training before the big event. Hard training builds you up but also tears you down and you need time to heal and repair muscles damaged during training. Multipower’s Active Range of products have been specifically designed to help as they’re loaded with proteins and branched chain amino acids (BCAAs) to boost recovery.
On the day before the Mighty Deerstalker eat your biggest meal at lunchtime so the food will have more time to digest.
Drink extra fluids to hydrate your body two days before to reduce the risk of dehydration. On the day drink plenty of fluids two hours before the event and eat a breakfast you know will settle well. Multipower’s sportsfoods are easy on the stomach will help maintain normal blood sugar levels. While you’re training it’s a good idea to practice eating before workouts to see what foods work best for you.
Remember to drink enough fluids and sports drinks during the event and keep your stamina up by eating around 300-400 calories of carbs per hour. Mutli Carbo Bars are ideal for a long lasting energy mix and Iso Drink with BCAAS will quench your thirst and give you an energy boost.
So now you’re prepared, have a great day – we’ll be thinking of you when you’re waist deep in water and hauling yourself over those hay bales.
Good luck – don’t over do it at the finishing party!
