Tuesday, May 28, 2019
Nutritional plan
Nutritional plan
Athlete profile | Female; aged 54; 115lbs; 157cm | ||||||||||||||
Athlete objectives | riding 100 km plus sportives; max 160km; Inishowen 100(miles) sportive in 6.5 hours scheduled in mid August which is 4 weeks hence! | ||||||||||||||
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Training load | core strength session | rest | 20 min warm up; hill repeats: 6 x 3 mins; 2 mins rest between each | Yoga and/or weight session/ or core strength | 45 miles Thursday club run.. RPE 7 | rest | 60 miles Saturday club run.. RPE 6 | core strength session | rest | 20 min warm up; hill repeats: 6 x 3 mins; 2 mins rest between each | Yoga and/or weight session/ or core strength | 45 miles Thursday club run.. RPE 7 | rest | 60 miles Saturday club run.. RPE 6 | core strength session |
Nutrition plan | |||||||||||||||
Breakfast | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice |
After training snack | 250ml milk | 250ml milk | 500ml milk; slice toasted fruit loaf | 250ml milk | 500ml milk; grilled cheese sandwich | 250ml milk | 500ml milk; 2 poached eggs/ slice brown toast | 250ml milk | 250ml milk | 500ml milk; slice toasted fruit loaf | 250ml milk | 500ml milk; grilled cheese sandwich | 250ml milk | 500ml milk; 2 poached eggs/slice brown toast | 250ml milk |
Lunch | 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | red lentil soup(onion/lentils/garlic/coonut milk/yogurt/tonmatoes/ginger); cereal bar; oatmeal mufin | Strawberry chicken salad(cooked diced chicken/lettuce/red onion/strawberries/parmesan cheese/ salad dressing); fresh crusty roll | chicken pasta salad(pasta/cooked diced chicken/cherry tomatoes/oil/parmesan chees/raisins/walnuts); 2 slices brown toast | chicken fried rice(onions/garlic/3 eggs/soy sauce/chicken thighs); fresh roll | tuna and broccoli with noodles(tuna/oil/brocolligarlic/onion/soy sauce/pasta)2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | pasta with bacon/sweet corn(include also basil/tomato) | 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | red lentil soup(onion/lentils/garlic/coonut milk/yogurt/tonmatoes/ginger); cereal bar; oatmeal mufin | Strawberry chicken salad(cooked diced chicken/lettuce/red onion/strawberries/parmesan cheese/ salad dressing); fresh crusty roll | chicken pasta salad(pasta/cooked diced chicken/cherry tomatoes/oil/parmesan chees/raisins/walnuts); 2 slices brown toast | chicken fried rice(onions/garlic/3 eggs/soy sauce/chicken thighs); fresh roll | tuna and broccoli with noodles(tuna/oil/brocolligarlic/onion/soy sauce/pasta)2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | pasta with bacon/sweet corn(include also basil/tomato) | 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin |
Dinner | wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice | spaghetti bolognese; green pesto; 3 slices garlic bread; glass of fruit juice | pasta and herb soup(pasta/veg/shaved ham/tomato/onion); crusty roll; glass of fruit juice | pizza with tomatoes/basil; 3 slices garlic bread; glass of fruit juice | fritta(red pepper oil/Swiss cheese/onion/veg); pan fried potatoes; 1 fresh roll; glass of fruit juice | simple biryani(rice/oil/veg/onion/cashews/curry powder); 2 popadoms; glass of fruit juice | wholegrain pasta with salmon(pasta/salmon/yoghurt/tomato/carrots/green peas/parsley); 3 slices garlic bread; glass of fruit juice | wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice | spaghetti bolognese; green pesto; 3 slices garlic bread; glass of fruit juice | pasta and herb soup(pasta/veg/shaved ham/tomato/onion); 1 crusty roll; glass of fruit juice | pizza with tomatoes/basil; 3 slices garlic bread; glass of fruit juice | fritta(red pepper oil/Swiss cheese/onion/veg); pan fried potatoes; 1 fresh roll; glass of fruit juice | simple biryani(rice/oil/veg/onion/cashews/curry powder); 2 popadoms; glass of fruit juice | wholegrain pasta with salmon(pasta/salmon/yoghurt/tomato/carrots/green peas/parsley); 3 slices garlic bread; glass of fruit juice | wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice |
Hydration | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day |
Notes: | breakfast: should be eaten 2 hours before training | ||||||||||||||
| after training snackshould be eaten asap after training session has been completed | |||||||||||||||
| drinks: coffee may be taken up to 3 p.m. with meals. Then green or herb teas only | |||||||||||||||
| for rides of more than 2 hour(i.e. Thursday and Saturday rides): you need to eat during the ride. 1 banana or energy bar per hour after 2 hours. (Banana/energy/granola bar is suitable) | |||||||||||||||
| Recovery drink: if you can't drink milk use a protein recovery drink | |||||||||||||||
| Drinking on the bike: use an electrolyte drink for all on the bike sessions. Tabs from Hi5 or such lke |
Friday, May 3, 2019
Self talk worksheet...how to keep positive
Self-talk worksheet (Worksheet by Dr Carla Meijen & Dr Alister McCormick © University of Kent
The Science of Endurance Training and Peformance )
This self-talk worksheet focuses on three aspects:
1. To become more aware of your use of self-talk when participating in endurance activities
2. To identify helpful and unhelpful statements
3. To change unhelpful statements to more helpful ones
When you are exercising in your endurance activity, it is common to repeat certain words or phrases to yourself silently (in your head) or out loud. These words and phrases are called “self-talk” statements.
Many people are unaware of the content of their thoughts, but this “internal dialogue” can influence how you feel and how you perform. Self-talk statements can help with managing psychological demands such as worries about your pacing strategy, pain and discomfort, or finding it difficult to push yourself in training. This worksheet will help you to identify helpful self-talk statements that you can practice in training and use in endurance events, these self-talk statements can be a combination of motivational and instructional self-talk.
1 Becoming aware of your self-talk statements
To help you become more aware of your self-talk in endurance activities, this stage focuses on listening to your thoughts during a training session, and to notice if any of your self-talk influenced how you felt.
During your next training session, listen to what you are saying to yourself. After this training session write down some of the self-talk statements that you said to yourself during the training session, and identify the helpfulness of these statements. To help you do this, we have put together a table.
In the table you can list your self-talk statements; simply list as many as you can remember. After you have written down the self-talk statements, reflect on how useful the statement was to you. Write down in the middle column of each row whether you felt that each statement was helpful, unhelpful, or had no effect. You can also state why you found it helpful or not.
An example of how you can complete the table is shown below:
Self-talk statement
Did this statement have a helpful, unhelpful, or no effect on how you felt?
1. I can do this, I have put in the work
Helpful – because I know my legs are stronger than a month ago
2. I am tired and want to go home
Unhelpful – I had a long day at work and did not put in as much effort
3. I can push myself up this hill, keep it up Helpful
Now it’s your turn to complete the table
Self-talk statement............. Did this statement have a helpful, unhelpful, or no effect on how you felt?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Examples of self-talk statements that can be used in endurance activities
We have put together a combination of motivational and instructional self-talk statements that endurance performers from a variety of sports have used
1. This is by no means an exhaustive list, but you may find it useful to compare your self-talk statements to these and come back to them in stage 3.
I am ready and totally prepared
Feeling good
You respect all, but fear none
This is what I’ve been training for
Focus on my breathing Keep a smooth stride
I am in the best shape of my life
Relax those shoulders Dig deep
Keep pushing! You can handle this!
Drive forward
Pain is temporary, I can do this
This is my time to shine Keep a smooth stride Steady rhythm
You’ve worked hard for this
Leave nothing behind It’s time to go to work
Relax those muscles Stick to my pacing plan Keep it steady
Focus on a steady ride Power through
Keep my eyes focused ahead
This will be my best performance
Today is my day This is your time to shine
(1 Some of these statements are adapted from: Miller, A. & Donohue, B. (2003) The development and controlled evaluation of athletic mental preparation strategies in high school distance runners. Journal of Applied Sport Psychology, 15(4): 321-334. )
2 Writing down your most helpful statements
Using the self-talk statements on the previous page and the discussion forum, pick two statements that you think would be most helpful for your training and races.
3 Changing unhelpful statements for more helpful ones
In endurance events, where you are moving for a long time, it is likely that you will use unhelpful self-talk statements that encourage you to “give up” and put in less effort, or you may experience pain and discomfort which can affect your technique. You can use a ‘countering technique’ where you focus on replacing unhelpful statements to keep going.
Every time you hear yourself repeating an unhelpful statement, you should recognise it and respond with a motivational or instructional statement. For example, if you said to yourself, “This hurts, I want to give up” at the halfway point of a long-distance event, you could respond with the phrase, “Come on, I know I can do it, I have trained hard for this!” The table with the self-talk statements that you identified in a training session may help you to start recognizing unhelpful statements. Pick one of the unhelpful statements, and consider if any of the helpful statements you identified, or one of the ones in the list of example statements can be helpful to replace the unhelpful statement.
Unhelpful statement Replace with:
1. I am tired and want to go home Keep pushing! I can rest after the session.
2. You could use self-talk statements during different stages of training and races.
Practice your chosen statements
It is important that you practice using these statements. Self-talk is a skill that is developed through practice, like a physical skill. By practicing self-talk, it becomes more automatic and natural.
To practice the helpful statements, you could say the statements silently in your head or you could say them out loud.
To help you make the most of these statements, there are four things to remember:
1. Remind yourself of your chosen statements before each training session or endurance event, and think about when they might be helpful.
2. During your endurance event, use your statements whenever you think they might be helpful.
3. You can use your statements to counter unhelpful thoughts.
4. You can use your statements during critical moments of your endurance event.
You could print off the following page to remind yourself of your statements before a training session or race. You may feel it appropriate to have a list for training and one for races.
Please note that your self-talk statements can change over time. If you find a particular statement unhelpful, consider replacing it and practicing a different statement instead during your next training or race.
My helpful self-talk statements are:
1. ........................
2. .............................
3. .............................
Remember:
1. Use these statements often.
2. Use these and similar statements to counter unproductive thoughts.
3. Use these and similar statements during critical moments (e.g., something goes wrong).
4. When might these statements be helpful during the endurance activity?
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