FAQs

Like any physical activity, you’ll only keep it up if you enjoy what you’re doing – not just the endorphin high that envelops you at the end of a good session, but also the actual process. With running, biking, or any other exercise this means a greater focus on technique, which encompasses how your body moves and – most importantly – how it feels to move with the least amount of tension.

Here is a list of frequently asked questions and tips that have been asked of our staff over the years.

Are Carbohydrates better then water?

Water is great for re-hydration, but longer workouts may require more.  Consuming carbohydrates will help replenish depleted stores faster; 30 to 60 grams of carbs for every hour of exercise.  Good sources of these carbohydrates are sport drinks, fruit, energy bars, and gels.

When is the right time to stretch?

Researcher have found that it's actually more beneficial to stretch after your run.  Athletes who stretched before a run were found to have more muscle injuries than those who didn't.  It's better to warm up with a walk or a slow jog.

What is VO2 Max?

This represents the maximum amount of oxygen per kilogram of weight that a person can use in converting fuel to energy.  As there is a direct correspondence between oxygen usage and energy consumed it represents the practical upper limit of energy available to an exercising muscle.  This upper limit is largely genetically determined but training can increase it by up to 20% of non-trained capacity.  To train this upper limit you will need to performing near it.  This means running quite fast.  Interval sessions with 'on' times up to a maximum of 5-8 minutes are the best mechanism for this.  If you run near your upper limit for some time then your body will make adaptations and try and increase it.   Running longer than about 8 minutes, you won't be running hard enough (close to your VO2max performance) so you won't stress this system.

What should I do the morning of the race?

After you wake up start drinking to keep hydrated, drink your last water about 20 minutes before the start of the race. Don't eat, it won't get processed in time to do any good. Tie double knots in your shoelaces to avoid them coming undone during the race. Start the warm-up about 30 minutes before the race..

What is the benefit of a heart monitor?

Many people today are switching to the heart monitor as the cheapest form of coach they can get. It is ideal for telling us when and how hard to train. It can indicate if we are better off taking a day off or whether we should be pushing ourselves harder. Most models today are wireless, include a stop-watch, have an upper and lower alarm and can record times during your training session. They are also useful during races to keep you below the anaerobic threshold.