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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
The Extraordinary League
Back2Basics - Week 3: Pyramid IIP (Tubular TrackStars)
Welcome, Totally Tubular Trackstars, to our third and final pyramid session in the Back2Basics running program! You know what to do so let's put that "pedal to the medal" and rock and roll!
Let's also dive into fueling and hydration strategies to optimize our performance.
Pyramid Run
Warm-up:
Dynamic Stretches
5:00 minute walk
5:00 EZ CP
4-minute strides (30/30)
1:00 minute EZ
Workout:
10 minutes RPE 3-5
7:30 minutes RPE 6-7
5:00 minutes RPE 7-8
7:30 minutes RPE 6-7
10 minutes RPE 3-5
Cool-down:
5:00 minute walk
Pre-Run Nutrition and Hydration: Focus on easily digestible carbs like a banana or oatmeal, and small amounts of protein such as Greek yogurt, about 1 hour before running. Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.
Carbohydrate Intake and Menstrual Cycle Phases: During the follicular phase, women can benefit from higher carbohydrate intake due to improved insulin sensitivity. Adjust your fuel accordingly to maintain energy levels.
Mid-Run Fueling and Hydration: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, or energy chews every 45-60 minutes during long runs. Alternate between water and electrolyte drinks (LMNT, Gatorade Zero, Liquid IV) to maintain hydration and electrolyte balance.
Macronutrient Strategies for Different Phases: During the luteal phase, balance macronutrient intake to manage cravings and reduced insulin sensitivity. Emphasize healthy fats for sustained energy and hormonal balance.
Post-Run Nutrition and Recovery: Consume protein and carbohydrates within 30 minutes to an hour post-run for muscle repair and glycogen replenishment. Aim for approximately 0.55-0.68 grams of carbohydrates and 0.1-0.33 grams of protein per pound of body weight.
Key Takeaways:
Female-Specific Nutrition: Tailor nutrition based on menstrual cycle phases to optimize energy and performance.
Protein Intake: Increase protein intake to support muscle repair, especially important for female athletes during the luteal phase and post-menopause.
Micronutrient Needs: Pay attention to iron, calcium, vitamin D, magnesium, and vitamin K to support overall health and performance.
Hydration Strategies: Adjust hydration needs based on hormonal changes and activity levels, using electrolyte drinks to maintain balance.
Conclusion:
Great job today! Understanding and applying effective fueling and hydration strategies during your runs can significantly enhance your performance and recovery. Remember, this is just the beginning. Each week, we'll build on what we've learned and continue to progress. Make sure to stay hydrated, stretch, and give your body the rest it needs. Looking forward to seeing you in the next session!
Community Engagement:
Don’t forget to share your recipes, fueling suggestions, and high fives in the group.
Let's motivate each other and grow together!
