OVERTRAINING
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The symptoms of overtraining:

- Chronic tiredness daily

- High heart rate even at rest

- Heavy Legs

Tips to avoid it:

- Rest properly, alternating training loads with unloading periods (possibly following the suggestion of a professional coach, not the Internet tips)

- - Be sure to ingest sufficient calories during meals, carbohydrates and protein from lean source ( chicken, turkey etc.)

- Sleep at least 7-8 hours per night

- - Glutamine in the evening before bed and in the middle of the morning

- - Omega 3 during the main meal

Dott.ssa Annalisa Faè R&D ProAction
LAST TRAINING DAYS
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Last long to 3 weeks from the marathon. , then road to Venice marathon .
This last long is important to plan the strategy that you will adopt in marathon, it must be managed as if it were the day of the race, starting time and  nutritional strategy.
Light dinner the night before, mimicking the Saturdays Venice night dinner, so light food, no fibers and no whole grains to avoid digestive problems.
Breakfast adequate, light and nutritious, about 2 hours from the race
Test the strategy you plan to use in marathon:
- PreStart shot 15 min befor, with half of a bottle of water
- Carbo Sprint Ultraraxe, after 60 min and ever 50 min, it is an isotonic gel, so you don’t need water
-  Amino Essential. After your run with a fruit juice, to replenish your sugars needs and built muscles.

Dott.sa Annalisa Faè R&D ProAction
THE PRE-RACE MONTH
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About a month before the race begins to arise the anxiety for the performance, time is shortening, but except for the last long/ very long by now“ what is done, is done.

In this month, it will be important not to go in overtraining, so rest properly between workouts, take glutamine in the evening before going to sleep.

Eat in a balanced way; follow the Mediterranean diet with whole carbohydrates, protein from lean meat or legumes, good fats and lots of fruits and vegetables.

Avoid whole grain and vegetables in meals close to intense workouts and recover after with a hearty ration.

Do not change your diet in the last month and set the nutritional strategies as you will do the race day: dinner, breakfast and supplementation during the long are done by simulating the race day.


Dott.sa Annalisa Faè
THE CARNITINE
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Carnitine is a substance naturally present in our body, particularly in the muscles.

The body synthesizes it from two amino acids and three vitamins, and 25% of it is stored in the muscles. Normally it is found in meat and dairy products, the rest is produced by the body, marathon runners tend to have a higher consumption of carnitine than other types of sports and sedentary.

Carnitine has the function of making the fat use the cells to produce energy, in the marathon runner is a substance that is consumed by the body and therefore must be reintegrated.

During the effort it was seen that, after a continuous period of intake of 28 days, the heartbeat and oxygen consumption were reduced.

Be careful not to confuse carnitine and creatine.


Dott.sa Annalisa Faè
HOW TO USE ENERGY GEL
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The energy gel is a liquid solution of highly concentrated carbohydrates such as maltodextrins, cyclodextrins, dextrose and others.

Maltodextrins and cyclodextrins are useful during the initial and intermediate stages of the race, the dextrose only in the final part because it has a short duration of action.

Normally taking a gel takes place every 50-60 minutes of activity, after the first 80 minutes, where you do not need to take anything if I have had a good breakfast/snack.

We recommend the simultaneous intake of water with a gel of 25-30 ml, while if the gel has a larger volume, about 60 ml can be taken alone, especially if the label specifies that it is ISOTONIC.

In conclusion I remind you that the strategy must always be tested in training.


Dott.ssa Annalisa Faè
THE RIGHT SPORTSMAN FOOD STRATEGY
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A proper and balanced diet ensures the nutrients and energy needed for good performance in sports and everyday activities.

Our Mediterranean diet, with all its components, guarantees an adequate supply of nutrients and substances useful for the general well-being of the active person.

The correct nutrients to be introduced daily:
- Vitamins and minerals: all, but specifically calcium and iron; then milk, yogurt, lean meat, eggs, fruits and vegetables (especially green leaf), broccoli and cauliflower. Recommend 5 portions of fruit and vegetables per day, trying to vary and follow the seasonality.

- Protein: necessary to build muscle, lean meat such as chicken and turkey, egg, fish, legumes, almonds and other oily dried fruit.

- Carbohydrates: the energy source for the body, possibly from wholemeal bread and pasta and other cereals

- Fats: olive oil and oily dried fruit (nuts, etc.), not saturated fats from butter, margarine or sausages which are harmful to health

- Water, is not a food, but it is the main component of the body. Drinking properly and correctly, in sport, prevents dehydration that manifests itself with reduced performance and general malaise, alteration of coordination and body temperature. Do not drink too much, 2 liters of liquid are indicated during the day.


Dott.sa Annalisa Faè R&D ProAction
VITAMINS
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Regular physical activity increases the need for micronutrients, as it accelerates oxidative stress and fluid loss through sweating.

Vitamins are needed for energy production, supporting in the immune system and reducing the sense of fatigue and fatigue.

Important C for collagen synthesis and recovery after effort, group B for energy prosuption, D for bones and E for oxidative stress.

Prolonged intake, especially during periods of training, of vitamins is not necessary for the improvement of performance, but for the maintenance of a good state of health


Dott.sa Annalisa Faè
OMEGA-3
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These omega-3s found in oily fish and algae, and seed oil. are key for heart health but may also help repair muscles, reduce pain after a workout.

Useful to keep membranes fluid, blood cells became more resistant, so we can say that they are preventive for sport anemia.

Omega-3s are famous for their heart health benefits. One way omega-3s help is that they lower chronic inflammation that can damage blood vessels and lead to heart disease. It comes as no surprise that a strong and healthy heart is essential to keeping you running–literally and figuratively.


Dott.ssa Annalisa Faè
RUNNING ON A HANGOVER
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This is a hard week of holidays and drinking alcool.

Running on a hangover is unlikely to harm you, but it would be a good idea to rehydrate as much as possible and eat before you run. Take water with you to keep sipping. Be prepared to go slower than usual, or stop if you feel unwell.

Dink water and electrolytes before and after your run.

Dr. Annalisa Faè
CAFFEINE AND HEAT STRESS
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Caffeine is the most well-known tonic substance used in supplements and stimulant drinks.

How does he act?
The first effects of intake of caffeine are felt after 15 minutes, being eliminated slowly (thinking about individual variables) maintains its effect for several hours after intake.

The probable factors related to the improvement of the performance are three:
- l effect on tiredness and fatigue
- the mobilization of fats, thus an additional long-term energy source
- l’increase in the absorption of sugars in the small intestine


But with the heat?
Studies done on trained runners show how the heat and especially the humidity hide the ergogenic effect of caffeine during the activity.
Also In addition, if the athlete is dehydrated, there is a risk of cramping.
So caffeine yes, but very moderately on hot-humid days.


Dott.ssa Annalisa Faè
THE PROTEIN POWDER
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We find on the market whey proteins concentrated, hydrolyzed, isolated, blend, caseinates, egg protein, soy, oats, pumpkin, chicken, beef, and a thousand other types.
Let us be clear.

WHEY PROTEIN FROM MILK.
High biological value, there are all the amino acids needed for muscle and physical reconstruction in general, rich in albumin, useful substances for the immune system, therefore they are the choice of choice for the sportsman who wants to keep muscle mass whole.
There are different types:
- Concentrated and isolated the difference between the two is seen in the fat and lactose content, lower for isolates, higher for concentrates. Depending on the work you are doing you can vary from isolated during summer and concentrated during winter.
In winter, given the caloric expenditure, increased by the ambient temperature, I can take the concentrates; in spring/summer increasing the running time the isolated.
- Hydrolyzed: they are derived from the isolates or from the concentrates, but they are more easily digestible because the amino acid chains that compose them are smaller and therefore the digestion time is reduced.
There is a new variant of hydrolysed protein that does not come from whey, but directly from raw milk, so in addition to being easily digestible it undergoes less processing (the whey/milk separation made twice) and consequently at the level of absorption is better and also at the level of taste and perfume. Useful as recovery after intense and long-lasting works.

SOY PROTEIN.
Not derived from animals and having no lactose, they are perfectly suitable for vegetarians or people intolerant to lactose.
Rich in arginine and fast assimilation are the closest alternative to whey protein.
The presence of isoflavones, natural estrogens, although minimal, affects their prolonged use in men and women with diseases related to hormone balance.

EGG PROTEIN
Derived from egg white, therefore, they do not contain cholesterol, they are rich in sulphur amino acids and phenylalanine.
Before the advent of whey protein, they were the reference point for biological value.

CONCLUSION:
As a first thing remember that you cannot do a “protein load”, because the necessary is used, the rest is stored as reserve, that is fat mass, and consequently the increase in weight leads to a loss in efficiency.
Useful at breakfast (about 20 g) and as a post-workout/race (always about 20g) in combination with a fresh fruit juice or fruit.


Dott.sa Annalisa Faè
ALTITUDE TRAINING
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Training in altitude, not only for the panorama and the cold temperature.

The improvement of athletic performance is due to the improved capacity of use of oxygen, the so-called aerobic metabolism.

In the mountains the pressure of oxygen gradually decreases the more you rise and the physiological mechanism that triggers is the production of new red blood cells: the cells that are able to carry oxygen.

More red blood cells = more circulating oxygen = improved athletic performance.

The red blood cells also carry iron, so we recommend a period of supplementation with iron and vitamin C before and during the stay.

The ideal altitude to train is over 1500mt above sea level, for a period of three weeks. Do not forget the period of acclimatization.


Dott.ssa Annalisa Faè
ESSENTIAL AMINO ACIDS
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The amino acids are divided into essential and non-essential; unlike nonessential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet.

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.

They're needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters.

It is essential to take on an adequate amount every day, especially for those who play sports.

The best sources of essential amino acids are animal proteins like meat, eggs and poultry, it is .and it is important to vary the sources and introduce vegetable sources of aminoacids as legumes and in particular soy.

Shortly (in 30 min) after you finish a run to help strengthen your muscles and repair minor injuries is necessary to introduce essential aminoacids supplements , that are quickly absorbed.


Dr. Annalisa Faè R&D ProAction
SODIUM AND CRAMPS
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'Heat cramping' is defined here as severe, spreading, sustained, sharply painful muscle contractions that can sideline athletes.

Not all cramps are alike, but three lines of evidence suggest heat cramping is caused by 'salty sweating', specifically by the triad of salt loss, fluid loss and muscle fatigue.

Research has shown that 70% of marathon runners and 67% of triathletes suffered from cramps during or immediately after the course.

Other studies have also shown that not all athletes are affected and it is therefore assumed that the cause is the diversity in the composition of sweat; there are those who sweat very salty (see white halos on the shirts) and who much less.

Normally sweat is composed of Sodium, potassium and a minimum of magnesium and calcium.

More salt in the diet and in sports drinks can help prevent heat cramping.
 
Solutions:
- Avoid low-sodium diet
- Drink mineral water, fixed residue more than 500 mg/L  
- Drink electrolyte solutions with magnesium, potassium, sodium and chloride, before and after physical activity, and especially during very hot days
- Prevent dehydration, it's extremely important to drink plenty of liquids before, during, and after the activity. Run with hydration packs.
- Choose energy products that contain sodium, useful to maintain good athletic performance and prevent the appearance of cramps (e.g. carbohydrate gel and sodium chloride addition)


Dott.ssa Annalisa Faè
LOW BLOOD PRESSURE
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Sport is good for the cardiovascular system, getting to 50-60 beats per minute is a nice goal, but pumping blood against gravity at this speed becomes difficult. For athletes the problem of postural hypotension associated with exercise is mainly at night, when you get up after being for a long time.

One of the major causes is dehydration; this causes decreased volume of circulating blood resulting in lowering pressure and postural hypotension.

It can also happen at the end of the race, or at the end of training, when you stop quickly without giving the body the chance to adapt, the blood that was pumped quickly before is now  in the muscles and is slower to arise.

How to prevent:
- Avoid  alcohol
- Take at least 2.5L of water in the 24 hours and especially in the first hour after waking up
- Drink high-residue fixed water and solutions of magnesium, potassium, sodium, chlorine
- Increase sodium intake with feeding
- Contract calves when standing in the same position for a long time
- Using compressors


Dott.ssa Annalisa Faè R&D ProAction
BCAA
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BCAAs: the branched amino acids, combine the three essential amino acids valine, leucine and isoleucine.

The BCAA are one third of the muscle proteins and our body is not able to produce them, they can only be introduced with the diet.

How do I use them?
They can be used before, during and immediately after training to protect muscle integrity:
- 45 minutes before, tablets or powder
- During: as energy gel, in addition to maltodextrins
- Immediately after: powder to speed up recovery


Dott.ssa Annalisa Faè
TIPS ON ENERGY GEL
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Trying gels during training is fundamental, these are concentrated forms to which our body is not accustomed, so as you train your muscles, you must also train your digestive system.

There is a very important difference between one formulation and another, it is concentration:

a gel with an ISOTONIC label specified, you can take it without drinking any water immediately after, because it has a concentration useful to pass quickly the digestive system without attracting liquids (the blood that is in the muscles).

If there is no specification about osmolarity, and the volume is 25 ml, you have to take it with a sip of water immediately after.


 
Dott.ssa Annalisa Faè, R&D ProAction
JOINTS
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Walking corresponds, for our joints, to a series of collisions with the ground… So running greatly increases the stress to which they are subjected.

The following are of fundamental importance:

- Correct heating system
- strengthen the protective muscles (quadriceps, calves.)
- Correct stretching at the end of activity
- Be gradual, do not start again with a half marathon after a stop of a few months
- Stop at the first signs of pain and inflammation

Taking advantage of winter to build and regenerate the organism will prove useful for better performance and a reduction of the risk of injury.


The substances to be used in cycles are:
- hyaluronic acid: molecule naturally present in the body, especially in the joints. It acts by lubricating joints, helping mobility and as a cushion “shock absorber” it reduces rubbing between bones, in fact it is the main component of the synovial fluid. It seems to affect the way the body reacts to trauma.

- collagen: abundant structural protein in cartilage, bone and, in general, connective tissue. It forms the structure of the cartilage, making them elastic in the movements and resistant to the tractions.

- Glucosamine Sulphate and chondroitin sulphate: both major components of cartilage, the first to keep it elastic, the second to keep it hydrated and “spongy”.


Recommended the devil’s claw to fully promote the function of the joints.


Dott.ssa Annalisa Faè R&D ProAction
MOONLIGHT HALF MARATHON: recovery
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A nice half marathon with evening departure.

The week after the half marathon must be managed with light training and active recovery, depending on the various objectives of the season.

A detoxifier is useful at this time to be taken in the evening, before going to sleep, to facilitate the purification of the organism.

Fruit and vegetables, fresh to promote the activity of the antioxidant defenses of our body.

Useful supplements can be:


- Glutamine, a substance useful for the recovery of the immune system
- Magnesium, for muscle relaxation
- Vitamin C for the support of the immune system


Dott.ssa Annalisa Faè R&D ProAction
Tips for a 10K night race
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Nutritional strategy is important during a short race, as if you want to beat your personal record or is your first race.

Starting in the evening, the useful tips are always the same, hydrate during the day and eat light, avoid processed foods difficult to digest.

A lunch based on carbohydrates (a tomato paste or white pasta) and protein (classic grilled chicken breast), avoid the vegetables that, due to the fiber content, could give intestinal discomfort.

Approximately one hour before departing an energy bar with branched chain amino acids (ProAction Aminobar) and a bottle of Sport Drink to drink until shortly before starting the race.

10 minutes from the start a PreStart Shot, to be ready to give the maximum.

At the final refreshment drink water, Salts, fruit and a protein bar (ProAction Zero Bar) to help your muscles recover.

Enjoy your race.


Dott.ssa Annalisa Faè R&D ProAction
THE MANAGEMENT OF A NIGHT HALF MARATHON
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The start of the Moonlight Halfmarathon will be at 7.30pm, a not usual time for a half marathon, so nutrition will have to be managed in the best way so as not to start weighing down.


It is advisable to have a light lunch based on carbohydrates, take good care of the hydration throughout the day and a snack two / three hours before the start: a sandwich that is easily digestible with prosciutto or turkey breast, without sauces and without vegetables that can then give problems in the gastro-intestinal level during the run. 

Hydration is important, so during the afternoon drink water with a high fixed residue and about half an hour before the start drink a solution of carbohydrates and mineral salts, or carbohydrates and amino acids (for example Carbo plus). 

The recommended nutritional strategy depends on the step an athlete will be able to take during the 21.097 km, the standard recommendations are always the same: 

-        start the race well hydrated 

-        Take a “shottino” (like the Prestart shot) before the start to support concentration and muscular blood circulation 

-        Take a gel after the first 70 minutes of running, near the refreshment point if it is hypertonic, otherwise outside if it is isotonic. 

How can I tell the difference between a hyper gel and a hypo gel ? 

Companies specify it on the label if a gel is isotonic, in fact we see that on the front of Carbo Sprint Ultrarace is well emphasized! 

Otherwise it can be understood from the total volume, a gel that contains 25-35 ml of solution is hypertonic, therefore it will be taken near the refreshment point with water, not with salts, and an isotonic gel can also be taken outside refreshment, without taking water immediately after. 

Good run. 

Dr. Annalisa Faè R&D ProaAction
HYDRATION
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Hydration is extremely important; the body is composed of 60% water, which is used for thermoregulation, breathing, communication between cells and neurons.

An athlete not well hydrated forces his body to work badly, not in the optimal condition to have an excellent performance and a loss of liquids equal to 2% of body weight (1.4 kg in athlete of 70 kg)leads to a drastic drop in performance, thermoregulatory alteration (hot flashes, pronounced redness in the face), and blood changes.

Speaking about thermoregulation...the body takes from 10 to 14 days to acclimatize, the loss of liquids with sweat is initially very high then slowly decreases and stabilizes, loss of liquids and minerals; Trained athletes begin to sweat faster than untrained athletes and women sweat less profusely than men, but more widely on the body.

There are several ideas: planning hydration or drinking when needed, but feeling thirsty is a late stimulus of the body when it is already dehydrated.

Surely one thing not to do is the “water load”, because it leads to excessive dilution of blood and problems of the digestive system.

Hints & Tips:
- In case of low intensity activity, no mere than 90 min,  or with very cold temperatures, you can drink if needed, otherwise you have to study a hydration plan
- Drink before start, a solution of carbohydrates, sodium, chloride, magnesium and potassium
- Replenish lost liquids,1L per hour of activity


Dott.ssa Annalisa Faè
IRON AND RUNNING
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Iron is important because it carries oxygen through the blood in all areas of the body, it serves for the formation of red blood cells, the cellular respiratory activity, for the structure of tissues, organs and not least the immune defences.

The iron metabolism does not involve excessive exchanges with the outside and the large part is recycled, the lost iron must be reinstated to maintain the balance.

Symptoms of less iron:
- Fatigue and weakness, heavy legs
- pallor
- irritability, insomnia
- Cold hands and feet
- brittle and increased hair loss
- lack of appetite


During periods of intense training and menstrual cycle therefore it is particularly important to take care of the diet:

- Meat, fish, cereals and pulses: liver, beef and salmon have a high iron content
- green leafy plants
- fortified cereal for breakfast
- Almonds, dried apricots and sultanas
- Avoid excessive consumption of coffee, black tea
- Always soak the legumes to reduce the amount of phytates present, phytates are substances that bind minerals and reduce their absorption; we also find them in oilseeds, bran and whole grains.
- Taking iron and vitamin C together: seasoning your vegetables with lemon juice can be a useful starting point


Iron supplementation should be evaluated by blood tests to be submitted to your doctor in case of major symptoms and severe deficiencies.


Dott.ssa Annalisa Faè R&D ProAction
L- GLUTAMINE
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Glutamine is an amino acid essential for many important functions and for the optimal functioning of a number of tissues in the body, particularly the immune system and the gut:


- It prevents acidosis, helping the kidneys acid excretion
- Anabolic effect, and ergogenic effect
- It is the nutrient of gut cells
Athletes suffering from the overtraining syndrome (OTS) appear to maintain low plasma glutamine levels.

 All these observations have important implications for organ functions in these athletes, particularly with regard to the gut and the cells of the immune system, which may be adversely affected. In conclusion, plasma glutamine level may be useful as an indicator of an overtrained state.

Athletes should take 1,5 to 4,5 grams of L-Glutamine a day—supplementing it 2 to 3 times daily, between meals, above all when training intensity increase.


Dott.ssa Annalisa Faè R&D ProAction
THE RUNGER: runner hunger
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You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. However, if you feel hungry all the time, it’s time for a dietary change.

If hunger is an issue, ask yourself these questions:

• Are you getting enough protein?
Protein is important because it helps you feel fuller longer and it is the structure of muscles. You can find it in poultry, legumes, fish, milk

• Are you eating enough before a run?
Running on an empty stomach can often lead to sluggish workouts and clawing hunger later in the day, and you will empty your endogenous stores and not uses your body to the marathon strategy.

• Are you eating often enough?
If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. Think a handful of nuts, a banana, other fruits or an energy bar if you have to train after, or protein bar for a snack.


Dott.ssa Annalisa Faè, R&D ProAction
May the force be with you!
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Fabio d'Annunzio, Fidal and FiTri Coach


Run and strength, a binomial too often underestimated

The training of the strength plays a fundamental factor in the improvement of the performances of the runner. Improving the economy of the specific gesture and opposing the muscular decadence the negative factors of the performance can be limited and to embank of fact the onsets of muscular problem list. Among the numerous studies that can easily be retrieved, it is particularly one that I repute important.

 The study done on the effect of the training of strength on the length of the footstep has observed that with the training of strength the diminution of the length of the facade during an intense session of run is reduced. The length of the footstep is a main point of the run of long distance, this to confirm the concept that the economy of the run and the time of exhaustion are all abilities that have a direct impact on the performances.


What to do
In the first weeks of preparation, it needs therefore to devote time to this factor, with a progressive and to regulate construction of the strength. The tools are manifold and they owe tener account of the competitive past or the possible muscular problem list of the athlete.

4 suggestions:
Make a muscular evaluation with a physiotherapist
Begin with total body strength workout
Run uphill once a week
Insert sessions of hill repeats: 80-100 m (8-10 repetitions with an active recovery on the same distance; at the end you insert what technically is called transformation: middle rhythm run from 200 m to 1.000 m).


With weights?
Obviously yes, avoid the do-it-yourself. Ask to an experienced technician, among the recommendations I insert that to work with lightweights, progressive and make always an easy run after the session of training.


Eating during strength period.

Strength is defined as the ability of a muscle to win a resistance or to oppose to it.
Developing strength corresponds to the build-up of the muscular mass, for this reason there is a rise in amino acids needing of the body.
Workout in  gym will be anticipated by a snack (90 minutes before) with the whey protein isoltad isowhey or oat protein isolated Pink Fit Oat protein, and after training BCAA 2:1:1 to start  and enhance the muscular anabolism.

You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running. Fruits and vegetables also fill you up with few calories, helping you maintain your weight. But to get the most from your produce, you need to think in terms of color—yellow, orange, red, green, blue, purple, and every shade in between.

By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and in this moment of the season less carbs and more proteins.

May the protein be with you!


Annalisa Faè, R&D ProAction
FARTLEK, Insanity and genius
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Originally it was introduced by the Swedish trainer Gösta Holmer, it dealt with racing lines to different speeds, according to the individual feeling, on natural runs often with slopes and obstacles. It is a good way to prepare the competitions on all the distances, in fact, these games of acceleration and deceleration teach to the body to get used to the irregular rhythm of a competition. Without counting, besides, that the fartlek forces to work to a more elevated level of energy with consequent great consumption of calories and energetic waste.


How much "strong" and how much "easy run?"
 We have immediately reached the classical question. In reality this typology of training is lent to notable interpretations, the factors change according to the intensity of the duration and of the specialty of the athlete. An useful indication to calibrate the line "strong" it is to depart from a middle rhythm of a 10.000, the middle rhythm of your best performance will be therefore the point of departure for the variation. Perfect, will you say , and "easy run ?" The rhythm of the recovery generally traces that some slow fund. If you stop you to reason, it comes simple to understand that the rhythm of the recovery can vary in terms of duration to exactly like as the strong one, but it never has to go down under the slow rhythm leading to always guarantee a frequency and an alternation of rhythms that always depart from the same base.


Tips on distance.
 This is another classical question;  a small example that should make all clear : if we are preparing a competition of 5 km, there will be useful to work on  fartlek  on 5-6 km, adding all the single variations. It will 6-7 km if we are preparing a competition around 10 km, 7-8 km for the half marathon, 8-10 km for the marathon.


Practically.
Run 1 h with 15' of activation and 20’ warming up and after:
- 1' strong and 1' easy run , after 10' easy run   + 10', 30" strong 1'30" easy run   + cool down
- 6-8 times 3' strong 3' easy run + cool down
- 3  times (3' strong 1' easy run  , 2' strong 1' easy run  , 1' strong 1' easy run  , 30" strong 30" easy run  ) + cool down


FARTLEK, calories and carbohydrates.
The Fartlek brings calories that originate from the circulating glucose and from the muscular glicogen to a great consumption of calories; it is very important to start these types of workouts with full stores of muscle glycogen since these stores will likely be depleted by the end of the workout. Useful also branched aminoacids to delay muscle fatigue, therefore an energy bar with BCAA (Aminobar) is the ideal snack pre-training, 50-60 minutes before beginning the session.

Ended the session of training you must recover liquid lost, because even if we are in winter there is a water loss with perspiration and breath. Immediately following strong exercise the perfect recovery is a mix of carbohydrates and protein. You should aim to consume 100-300 calories from fruit juice and Whey protein isolated (Protein IsoWhey).


Fabio D’Annunzio Fidal coach
Doc. Annalisa Faè R&D ProAction