21km Run for your lifeline – Canberra
Nutrition Plan
This is what I follow when training for sporting events. I am not a certified personal trainer, sports scientist, nutritionist or a dietitian but find it works for me and have been following this plan for many years with variations depending on upcoming sporting events. I have been more or less been following the above since 2013 where I dropped 10 kilos and haven’t varied my weight much since.
I do not believe in setting out eating plans but monitor foods to avoid and eat healthier alternative versions, ie swap out potato (bad) for sweet potato (good), white rice (bad) for couscous (good), pasta (bad) for salad (good), white bread (bad) for multi-grain (good).
Do a 5-10 min warm up on the stationary bike/rowing machine/treadmill/elliptical trainer, then stretch before and after each workout. Do a warm up set before every exercise of weight training. Try to make each weight training workout last for around 1 hour. Do 5-6 workouts a week with one or two being longer than your weight training workouts, ie longer run / bicycle ride or go for a hike. I recommend doing these longer workouts on the weekend.
After each workout, have some protein as soon as possible ie breakfast or dinner depending on when you do the workout in the mornings or afternoons. On weekdays I work out after work and on the weekends I tend to go in the mornings because you get it over and done with then it frees up the rest of the day. A little bit of carbs is ok after a workout.
Regarding nutrition, eat a lot of protein ie low fat/skim dairy products (natural or Greek style yoghurt, low fat cheese, skim milk, cottage cheese), white meat (fish/chicken/pork/turkey), eggs, natural mixed nuts. Eat low sugar muesli, fruit, vegetables, sweet potatoes, pumpkin, brown rice, couscous, multigrain bread, oats, wheat biscuit cereal, honey, depending on when you do the workout in the morning or evening.
You want to be eating low GI, low fat, low sugar, low calorie meals with high fibre, high protein meals. Eat 5 meals a day, 3 of them being larger (breakfast/ lunch/dinner) and the other 2 being snacks. Breakfast and lunch should be your largest meals of the day. Your last meal should not be less than 3-4 hours before you go to sleep. The aim is to eat smaller meals throughout the day instead of pigging out at the traditional meal times. This way you will give your body what it needs not what it wants.
Avoid carbs (pasta/white bread/white rice/potatoes/ corn), red meats (due to the level of cholesterol and fat and the increase in cancer risk), highly processed ready to eat meals, margarine/butter, fast food, cake, cookies, pastries, soft drinks, energy drinks (red bull, mother etc), ice-cream, sugar, lollies (sweets) and alcohol. If you want chocolate, eat dark chocolate and avoid white as white is the fattiest and has the most sugar of them all.
Give yourself a treat once a week though and eat something you shouldn’t be eating. This is by no means a comprehensive list and I do not have any allergies or dietary requirements, it’s just a guide.
Workout routine
Do a 5-10 min warm up on the stationary bike/rowing machine/treadmill/elliptical trainer, then stretch before and after each workout. Do a warm up set before every exercise of weight training. Try to make each weight training workout last for around 1 hour.
Do 5-6 workouts a week with one or two being longer than your weight training workouts, ie longer run / bicycle ride or go for a hike. I recommend doing these longer workouts on the weekend.
Breathing is a big part of weight training. The key here is to breath in just before you do each rep and breath out when you’re doing each rep, this way you will be at optimal oxygen level and alert. Make sure that you keep your body in symmetrical as you build your muscles. You don’t want to look top-heavy or the other way around. To achieve a symmetrical looking body you want to be lifting the same weight for your biceps and calves, bench press and shrugs/squats etc.
This workout routine is male specific. Ladies, please adjust accordingly.
Weeks 1-4
Do 3 sets of 10 reps for each exercise not including a warm up set and always stretch before and after your workout.
Chest/triceps
• Flat Bench
• Incline Bench
• Pec Deck
• Tricep Push downs (v-bar or rope)
• Dips
• Push Ups
Back/biceps
• Wide Grip Chin Ups
• Deadlifts
• Bent Over Rows
• Barbell Curls
• Concentration Curls
• Hammer Curls
Legs/abs
• Leg Extensions
• Leg Curls
• Squats
• Standing Calf Raises
• Sit Ups
• Hanging Leg Raises
Shoulders
• Shoulder Press
• Rear Delt Raises
• Upright Rows
• Sit Ups/Mountain Climbers
Run for 1 hour (or more), ride for 2 hours (or more) or go for a 2 hour (or more) hike. You want to be sweating and getting your heart rate up.
Weeks 5-8
Do 3 sets of 8-12 reps for each exercise not including a warm up set and always stretch before and after your workout.
Chest
• Incline Dumbbell Press
• Incline Flyes
• Cable Crossover
• Decline Bench Press
Back
• Chins ups – 3 sets: 10 reps
• Dumbbell Row
• Lat Pull Down
• Seated Row
Shoulders
• Dumbbell Raises
• Side Raises
• Front Raises
• Barbell Shrugs
Triceps/biceps
• Kickbacks
• One Arm Tricep Extension
• Tricep Push Downs (v-bar or rope)
• Concentration Curls
• Preacher Curls
• Hammer Curls
Legs/abs
• Leg Extensions
• Leg Curls
• Leg Press
• Lunges
• Seated Calf Raises
• Sit ups
• Leg Raises
Run/ride/hike.
Running
I do not use a heart rate monitor or GPS tracking device to monitor my training anymore as I know what my body is telling me now after many years of training and events. In the earlier years of focusing on running etc I did wear a watch and use Map My Fitness app every time to see how long it would take me to run a specific distances and used a heart rate monitor app on my phone on training days. On bicycling and running event days I use Strava to monitor the distance, time spent and elevation gain.
There are many types of running techniques but to get to where you are able to run medium to long distance running I recommend setting yourself small goals like running to an object in the distance and not stopping till you get there then walk. Repeat this a few times until you are able to run a considerable distance, then build from there. Once you are comfortable then build up to a 5km non stop run. If you can run 5km in around 30-40 minutes you are doing well. To get a better time the technique you can you use is called fartlek which is essentially running at a faster pace to an object in the distance then slowing down to your normal pace. When running in cold weather, you want to be wearing enough clothes to keep you warm when you are running, so don’t wear a jumper as you will certainly be taking it off and then you have to run with it around your waist or hold it in your hand.
Breathing is also important. You want to control your breathing and take short and also deep breaths at the optimal times but this is learnt whilst out and running. There are other running techniques besides fartlek, which are tempo and interval running. For more information on these techniques click here. Repeat all of these techniques in your running and you will definitely bring your time down.
When running in colder weather you want to be comfortable and I suggest wearing something that will keep you warm enough but not a jumper as it will get too warm and you will end up having to take it off and either put it around your waist or carry it and extra weight is not what you want at all. When running in warmer weather I recommend wearing as much clothing possible and/or wear SPF 50+ sunscreen along with a hat and sunglasses. You want to be as comfortable as possible remember and not overheat or get sunstroke. I do not recommend wearing headphones because you may not be able to hear if something is happening behind you. Never run/cycle/hike in jeans as the denim and cotton do not breathe and they become heavy when wet from sweat or the rain and will start chafing and difficult to run/cycle/hike in. These suggestions should be used for all sporting activities along with wearing moisture wicking clothing.
Bicycling
To be able to get to the stage where you feel like you want to try a 100 km + 2000 m evaluation gain bicycle event, you should start off riding on flat ground for 30 kms without stopping and then see how your body feels. If by the second day after the ride you feel good then you are ready for longer flat rides. After that, add in some inclines until your ride has around 50/50 flat and inclines and work from there. I recommend wearing an approved bicycle helmet along with gloves and sunglasses
Hiking
To get yourself ready for multiple day hikes you want to get some sturdy hiking shoes and start wearing them around the house and/or to the shops the couple of weeks to get your feet used to the shoes and to begin wearing them in. At the same time you want to start focusing on getting your shoulders, back, core and legs stronger by slightly tweaking your workout routine. Once a week for 3 months before the start of your big hike you want to go for a minimum of 2 hour hike with your pack loaded with some gear to get your body used to to weight of the pack and get your muscles ready too, ramping up the hours, kms and weight of your pack till you feel confident that you will be ready for the big hike.
Event Day
Sporting events are occasionally held on Saturday but mainly on Sunday, during the mornings when the weather is usually still and calm. A couple of hours before I get out of bed the day of the event I like to hydrate myself with a couple of large glasses of water. Breakfast is an up & go with a banana and muesli bar along with a glass of Gatorade or Powerade powder mix. When I arrive I stretch and go for a quick warm up run/ride and do some dynamic movements before the event starts. A couple of nights before event day I will carb load by eating some pasta.
In summary
I realise that this is an intermediate to advanced workout schedule but you can always start off doing less and increase. If you use this as an example along with watching what you are eating by following my guide making variations where necessary and stick to it for at least 6 months I guarantee that you will see results. You want to gradually change into a sculptured muscular lean body instead of rapidly, that way you will keep the weight off and it will become your new normal.
Depending on what I have coming up, I use the above as a starting point and tweak training and focus on that.
I may not be the quickest runner or bicyclist but there is always going to be someone faster and slower than you. Endurance sports are all about preparedness and mental strength. If you can beat that battle you’re halfway to finishing.