University College Plymouth St Mark & St John

When training for any sporting event there are several factors that need to be considered:

• Current level of fitness
• Training background
• Maximum heart rate
• History of illness/injury
• Time available to train
• Personal expectation

The following information is aimed as a guide. For a specific personal programme contact the UCP Marjon Sports Centre.

Personal well being and points to consider:

• Always warm up, cool down and stretch thoroughly before and after each training session.
• Take time to develop good technique before increasing intensity
• Drink plenty of water during and after exercise; don’t wait until you are thirsty!
• Ensure you train at an appropriate intensity. This could be measured by a perceived exertion scale or by monitoring heart rate levels
• A well balanced diet is recommended, eat foods low in saturated fats and salt
• Keep a training diary to set realistic goals and targets and plan future training. Beginning your training:
• Ensure you are medically able to start exercising
• Don’t over do it! Start slowly and build up gradually
• Exercise safely

Guidelines for aerobic activity:

• Exercise 3 to 5 days each week
• Warm up for 5 to 10 minutes
• Maintain desired exercise intensity for 20-60 minutes
• Gradually decrease your activity to cool down, stretch for 5 to 10 minutes

Guidelines for muscular strength and endurance:

• Workouts should include 8 to 10 exercises that use the major muscle groups
• 8 to 12 repetitions should be completed in each exercise

• Once 12 repetitions is completed with ease either;
• Increase the weight used
• Or, use the same amount of weight and complete 12 repetitions, rest briefly then complete another 8 to 12 repetitions of the same exercise.

Content provided by UCP Marjon Fitness Instructors Dave Conman and JJ Edwards. To speak with them please contact 01752 636876

Useful Sports nutrition information, courtesy of event sponsors Forces Nutrition:

Forces Nutrition supply a range of products that will really aid you with your training and performance on race day.  Sports nutrition isn’t all about bodybuilders putting on large amounts of muscle in the gym!  USN’s range of endurance products have been specially designed to meet the needs of endurance athletes and so are perfect to help you train and compete in the Plymouth MAD.

Here is a quick guide to the basics;

Recover Xcell  - To be used immediately after the race or any of your training sessions that last 75 minutes or more.  It is a mixture of protein that repairs your muscle cells (stops you feeling so sore the next day), carbohydrate to give you an energy boost and electrolyte to re-hydrate you.

Cyto Power HP – To be used during the event or training session and provides you with electrolyte to re-hydrate you and carbohydrate to feed your muscles and keep you going.  It also lowers your lactic acid levels during the event and reduces cramping and muscle soreness.

Endurosport – To be used prior to the event and enables you to load up with carbohydrate prior to competing.

VO2 Max – To be taken before the event or training session.  They increase your blood oxygen uptake and allow you to push harder for longer.  It also buffers lactic acid which is responsible for cramping and muscle soreness.

There are other products available to help you, above is just the basics.  If you have any questions or need any advice please don’t hesitate to get in touch we are more than happy to help via email at info@forces-nutrition.co.uk

We look forward to seeing you at the race.