Are you planning on training for a duathlon or triathlon, or you just want to simply keep that heart of yours fit and healthy? Whatever it is you want to achieve, it is always good to create a suitable training program that includes short and long-term goals yet also enables you to recover from fatigue and attain proper nutrition. Consulting a physician before engaging in any routine is the next step to do. Moreover, you can also find time to have your program assessed by a physical therapist. Even better, ask the therapist to create a plan for you.
Your Running Program
If you’re an amateur runner, experts suggest that you hire a personal coach of a physical therapist prior to starting a running routine. This is to make sure that you avoid injury and you have a proper training schedule. Begin with basic runs to evaluate yourself and your latest strength levels and to improve your endurance, running technique, and aerobic capacity. Basic runs are typically short and the natural speed should be used to appropriately assess and improve on your latest fitness level. Other running classifications will eventually be used when your levels have increased for more challenge.
Higher running levels can be combined with your basic runs for the whole week to add challenge gradually to your initial running program. With this combination, you begin your run at a neutral speed and then increase it throughout the end of your run.
Your Biking Program
Biking is known to provide a range of benefits for our mental and physical health. This includes prevention of cancer, decreased risk of heart disease, improved fitness levels, decreased risk of hypertension and other blood-related conditions, and improved mood and way of life. With biking, you are encouraged to set short term goals that you are sure to achieve or exceed without too much effort just to keep you determined to move forward.
With biking, you have several options and you can go for one or another substitute to keep your routine fresh and interesting. The various classifications of biking are casual biking, track biking, mountain biking, triathlete biking, and road biking. Of course, most people begin biking casually, in the neighborhoods, parks, or along the streets because this enables them to bike freely and enjoy the view at the same time taking advantage of the benefits. A lot of people simply choose to stay as casual bikers and continue to improve their fitness levels and reap other health benefits even without progressing to another classification.
The Importance Of Hydration And Nutrition
If you are in a training program, it is necessary to make sure that you consuming adequate food that is healthy and contains nutrients that will help you stay strong and resilient. Of equal importance is getting more than enough fluids to prevent weakness and other possible problems such as low sodium and potassium levels and dehydration, particularly if you are into the extreme and lengthy biking competitions.
The building blocks of most, if not all, nutritional plans are carbohydrates and proteins, as these are crucial both for energy and recuperation. About 50% of one’s energy actually comes from carbohydrates. The recommended protein intake generally is around 12% of one’s total daily calorie intake. You can ask your primary physician for the necessary guidelines regarding nutrient and caloric intake, which is based on your recent health stats.
As for hydration, a person is required to drink 200 to 300 ml of fluids 20 minutes prior to exercising. He should also consume up to 600 ml of fluids (water, juice) every two or three hours of physical activity.
Cycling And Running Program For The Week
If you are committed to doing both running and biking training, you should first do each activity alternately. For example, you can bike on Sundays, Tuesdays, and Thursdays, and then run on Mondays, Wednesdays, and Fridays. This will prevent you from having muscle soreness that will keep you from performing appropriately for a few days. Your body needs time to rest and recuperate. The keys to rest and recuperation are taking a nap when needed, eating the proper food, and getting enough sleep, which is about 8 to 10 hours.
Short-term recuperation is the period of time that you get for rest following training, and this includes a cool-down stage. Long-term recuperation is something that you will have to learn and work on for the whole year. This may take some weeks wherein low-intensity training with breaks are allowed for full recovery from extreme training.