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10 k running intervention Athlete: Keith Ainslie- middle and long distance runner. Lucy Mcclean , Rachel Harrison and Charlotte Wilson. Overview. Introduction Athlete Information Needs Analysis Testing Results Interventions. Introduction. Performance dictated by several variables

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10 k running intervention athlete keith ainslie middle and long distance runner

10 k running interventionAthlete: Keith Ainslie- middle and long distance runner

Lucy Mcclean, Rachel Harrison and Charlotte Wilson

  • Introduction
  • Athlete Information
  • Needs Analysis
  • Testing
  • Results
  • Interventions
  • Performance dictated by several variables
    • Running Economy
      • VO2 Kinetics
      • Lactate Threshold
      • Muscle Fibre Distribution
    • Psychology
      • Self Talk
      • Goal Setting
      • Imagery
    • Nutritional Status
      • Hydration Levels
      • Muscle Glycogen
      • Fuel Utilization (Billatet al., 2004)
current personal bests
Current Personal Bests....
  • 10 k: 42:48
  • Half marathon: 1.38

Goals working towards:

  • A 10k personal best time at the end of April
  • Would like to run a full marathon in the next year
aerobic capacity
Aerobic Capacity
  • Running Economy
    • Improved running economy refers to O2 cost of running for a given velocity or the volume of O2 consumed per distance.
  • VO2MAX
    • Greater levels of VO2max will provide improved O2 delivery to working muscles.
    • This will decrease levels of fatigue in working muscles

(Billatet al., 2004)

lactic acid system
Lactic Acid System
  • Lactic acid is a waste product of distance running.
  • Levels of blood lactate rise as intensity of run increases.
  • Build up of hydrogen ions will cause muscular short term fatigue decreasing running velocity.
  • Lactic Acid can be trained, so that lactate threshold occurs at greater running velocities.
  • Lactate shuttle hypothesis (Brooks, 1998)

(Gladden, 2008)

psychological needs
Psychological Needs
  • Performance Profiling
    • Indicate what athlete believes to be important variables to success.
    • Identify personal issues in athletes game plan to improve on.
  • Goal Setting
    • Identify long-term goal.
    • Divide long-term goal in to smaller achievable short-term goals.
  • Imagery
    • Use of visualising success in races and faster running velocities.
nutritional needs
Nutritional Needs
  • Athlete needs to remain in energy balance. (Energy coupling)
  • Glycogen stores optimised before training. (upper limit of storage~1050g)
  • Glycogen stores replenished post training. (Ivy 2001)
  • Keep hydrated and in fluid balance at all times.
  • Adequate protein & essential fatty acids.
  • To achieve RDA’S of all vitamins, minerals and trace elements.

Baseline Testing

  • VO2 max test
  • Lactate Testing
  • Food diary- 3 day food and hydration diary kept
  • Training diary- Athlete has kept a detailed training log over the past year
current training evaluation
Current training evaluation.....
  • No interval work
  • Rest days-training days not always consistent ratio
  • Sessions tend to mainly consist of long runs
  • Very little pacing work
  • Some hill work and jogging on uneven terrains but structure needs to be implemented
food diary findings
Food Diary Findings
  • 3 Day Food diary completed for 2 week days and a weekend day. (Yang 2010)
  • Fluid intake contained mainly energy drinks, fizzy drinks and coffee.
  • Carbohydrates came from mainly white sources.
  • Diet includes little protein
  • Fruit and vegetable intake is limited.
fluid and hydration advice
Fluid and Hydration Advice
  • Cut energy drinks and fizzy drinks: replace with more water and isotonic sports drinks.
  • Cut coffee intake: replace with herbal teas
  • Weight in and out of training sessions to determine fluid loss. Try and replace fluids lost. 1 litre per kg lost
  • Keep alcohol to a minimum
food intake advice
Food Intake Advice
  • Aim for 5 fruit and vegetables a day.
  • Add alternative snacks: nuts, fruits, yoghurt, vegetable sticks etc.
  • Try replace white carbs with wholemeal ones.

and maintain a low GI diet except for post training High GI foods are best to ensure glycogen replenishement. (Sui & Wong 2004)

  • Add more protein in the form of lean meats i.e. chicken, turkey or from non meat sources i.e. eggs, pulses.
timing of intakes
Timing of intakes
  • Has good breakfast timings for replenishing overnight depletion of glycogen stores.
  • Try to eat as soon as possible after training to replenish stores lost in from exercise. The sooner the better. (Ivy 2001)
  • Time snacks before training to get maximum energy. (Hawley & Burke 1997)
performance profiling

Performance Profiling

Butler and Hardy (1992)

goal setting
Goal Setting
  • Outcome Goals
  • Ultra marathon: 33 miles
  • Then….53 mile race

● Process Goals

  • Focus on improving pacing
  • Overcome nerves

Pre Performance Routine?

self talk
Self Talk
  • Can be used before and during a race to maintain focus and concentration – help lower pre race nerves?
  • “I can maintain my pace throughout”
  • “ I will run better than my last race”
  • “I don’t need to overtake to run well”
  • Mission Statements
  • Imagery as part of a pre performance routine can help with pacing and nerves
  • Use imagery to see himself in races not overtaking, but maintaining his pace
  • Encouraging imaging to be carried out before a race in correct environment/clothing
  • Making the image feel real
pre performance routine
Pre-Performance Routine
  • Positive self talk
  • Imagery
  • A pre performance routine will enhance focus and concentration leading up to a race and take mind off any nerves – more likely to perform better
  • Yang, Y.D,. Kim, M.K,. Hwang, S.H,. Ahn, Y,. Shim, J.E & Kim, D.H. (2010). Relative validities of 3-day food records and the food frequency questionnaire. Nut Res Pract. 4 (2) 142-8.
  • Billat, V. Renoux, J. C. Pinoteau, J. Petit, B. and Koralsztein, J. P. (1994). Times to exhaustion at 100% of velocity at VO2max and modelling of the time-limit/velocity relationship in elite long-distance runners. European Journal of Applied Physiology. 69, 271-273.
  • Butler, L.J & Hardy, L. (1992) The performance profile; theory & application. The sports psychologist. 6 (253-264)
  • Hawley, J.A & Burke, L.M. (1997) Effect of meal frequency and timing on physical performance. Br J Nutr.1 91-103
  • Gladden, L. B. (2008). A “Lactic” perspective on metabolism. Medical Science in Sport and Exercise. 40 (3), 477-485.

Siu, P.M & Wong, S.H. (2004) Use of the Glycemic Index: effects on feeding patterns and exercise performance. J PhysiolAntropolAppl Human Sci.23 (1) 1-6

  • Ivy, J.L. Dietary strategies to promote glycogen synthesis after exercise. (2001) J Appl physiol. 26 236-45