MultiSport: 2015 January-February by Hinge Inquirer Publications

MultiSport: 2015 January-February

2 Weeks Before Fine Tune Form Focus: Maximize your arm swing and stride angle Drill: High Knees Run in place with your back straight. Bring your knees to a 90-degree angle, swinging your arms to reciprocate. Slowly build a rhythm and progressively increase in speed. This trains the hip flexors, extensors (the muscles in charge of extending your legs), core, and arms to work together. The co-contraction of the four muscle groups will give you a more stable and efficient ride. Do eight 30-second reps daily.

Race Week Recovery Focus: Allow your muscles to rest while maintaining fitness level Drill: Running Man and High Knees As you approach the race, try not to introduce new workouts to your routine. Because you have a specific goal, keep the scope of activities that you do to a minimum. Repetition is more important than variety in order to form motor patterns that will make each stride feel more natural come race day.

SAMPLE PERIODIZED TRAINING SCHEDULE

RACE DAY DO’S AND DON’TS Five common mistakes that slow you down and five ways to keep you on track

DON’T

Eat a heavy breakfast

Have a small piece of fruit like half a banana or half a piece of toast

Drink caffeinated, energy, or sports drinks

Have at least 8–10 ounces of water before the race

Hold a static stretch that last more than 30 seconds

Active warm-ups like hopping in place and straight leg raises

Stop when muscles are cramping

Brisk walk or slightly reduce your pace until the cramping subsides

Shrug or increase arm swing when you feel tension in the neck and shoulders

Relax your shoulders and reduce your arm swing to the level of your hips, as if putting your hands in your pockets

“Whether you’re a marathoner or a middle-distance racer, a six-week program is the ideal length of time for your body to maximize the effects of training, concentrating on the specific muscle groups you need to increase speed.”

Week Monday Tuesday

Wednesday Thursday Friday Saturday Sunday

Recover

Race

Recover

Francis Diano, PT, MCMT, is a New Yorkbased sports and orthopedic physical therapist, USAT coach, avid runner, and triathlete.

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