|
|
(Your shopping cart is empty)
|
|
 |
|
|
Carbohydrate Loading for the Endurance Athlete (Part II)
Method Two: Tried & True
The oldest method for carbo-loading doesn’t involve a depletion phase at all. In fact, depleting before taking on this regimen could even be counter-productive. Plan your carb-up for seven days before your “dry run,” Types of carbs during certain times of this carbup are not nearly as complicated as in the first technique. Grain, complex starches, and some fruit juice while at rest, sports drinks, water, and a fast-acting carb source during training.
Day one: 90 minutes training, 60% dietary carbohydrate intake (DCI) in the form of complex carbohydrates: rye/wheat bread, oatmeal, starches. Day two: 40 minutes training 60% DCI, same types of food. Day three: repeat day two. Day four: 20 mins. training, 70% DCI, from lower glycemic starches, some fructose.. Day five: repeat day four. Day six: rest/no training.70% DCI low glycemic starches, some fructose, low-glycemic sugars during the day, pasta/starches at night mixed w/ protein & some fat to slow digestion. Day seven, competition day: 70% DCI (7). Morning: juice/Vitagro. Most pre-event carbs from fruit or easily digestible starches, water, sports drink of choice, water w/ small amount Vitagro & a good dose of Steel-Edge or Focus-XT, along with some Carb Boom shots, or even a Clif bar- one of my all time favorites. I once Met the man who invented them in Vermont. He made ‘em in his pop’s garage and set out to sell ‘em to ski resorts and dead-headz before becoming a millionaire.
Conclusion:
A healthy athlete, depending on previous levels of training, can expect to improve anywhere between 15%-20% over 10-20 weeks of consecutive training (7). Quite a variable, huh? Those ACE folks must really know their stuff to get an accurate reading like that. Completing frequent depletions and carbups can maximize results in the least time (1,5,8). Besides, despite what a “personal trainer’s manual” says, any athlete knows what muscle memory is, and how quickly it rebounds you from a layoff. Old-School precision, if you will, is a good start for beginners; However why would an expert rely on archaic carbup programs that merely laid the groundwork for what we know now? If you’re not a beginner, most training techniques in books (apparently even in books that train trainers) rely on a false idea: that people will react the same to certain training principles, when it is the subtle variations that make understanding exercise-performance as much an art form as a science. Science has taught us much about how the human body performs, what makes certain things perform better or differently. I’m not talking “better living through chemistry,” I’m just referring to the leaps and bounds kinesiology and sports-performance training has made since, say… 1967?
References:
1. “Carbohydrate Loading” Wikipedia. www.en.wikipedia.com
2. “Skeletal Muscle Structure and Function.” National Federation of Professional Trainers. Archives. Online: November 17, 2004. Available: http://www.nfpt.com/Library/Articles/muscl1.html
3. “Ketosis.” Wikipedia. www.en.wikipedia.com
4. “Ketogenic Diets” Wikipedia. www.en.wikipedia.com
5. Mac, Brian. “Endurance Training.” Internet. Online: November 18, 2004. Available: www.brianmac.demon.co.uk/enduranc.htm
6. Bryant, C. Et al. ACE Personal Trainer Manual. 3rd edition. 2003 American Council on Exercise pp 239.
7. Bryant, C. Et al. ACE Personal Trainer Manual. 3rd edition. 2003 American Council on Exercise pp 238.
8. McDonald, Lyle. The Ultimate Diet 2.0. 2003. 1st ed. Self-Published. Pp. 63-64.
|
|
|
|
 |
