Two New Workouts Courtesy of Dave Hopkins at LECOM

Improving Your Running Program

Improving Your Running Program

by Dave Hopkins, LECOM

     The Beast on the Bay is a 10-mile course, so you should be able to run a minimum of 5 miles, preferably 7 miles comfortably, without stopping. Be sure to track your training runs with distance covered over a given period of time. I don’t believe in running without knowing how far you have gone. A number of running plans out there will have you just getting used to running for time and not being concerned with the distance you’ve covered. That’s like telling someone who wants to begin strength training, to just start lifting weights and not take note of how many pounds their using. You don’t know where you’re starting and therefore, don’t know how to get where you want to be. A basic running program consists of four running days per week, with the longest distance on the fourth day. Rest days in the following table are meant for running only. If you can already run 7 miles comfortably, then Day 1 should be 4 miles and the end of the 12^th week should be at least 10 miles and as much as 13.1 miles. The more you run, the better. Cross training (biking, swimming) and strength training can be done on those days instead. Here is a beginner’s 12-week running plan for the Beast on the Bay:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1 mile	Rest	2 miles	1 mile	Rest	2 miles	Rest
1	Rest	2	1	Rest	2	Rest
1	Rest	2	1	Rest	2	Rest
2	Rest	2.5	1.5	Rest	3	Rest
2	Rest	3	2	Rest	3	Rest
3	Rest	4	3	Rest	4	Rest
3	Rest	4	3	Rest	4	Rest
3	Rest	4	3	Rest	5	Rest
3	Rest	4	3	Rest	5	Rest
4	Rest	5	3	Rest	5	Rest
4	Rest	5	4	Rest	6	Rest
4	Rest	5	4	Rest	7	Rest

     The beach consists of uneven and variable terrain, which will stress muscles, ligaments, and tendons that you may have not used in such a way. So, it’s imperative to incorporate a lower body strength training program to prepare for both the terrain of the beach and the mileage you will be doing. Lower body exercises should be performed 2 – 3 times per week, with a minimum of 48 hours between sessions. Running is a single-legged activity, so it’s important to include single-leg exercises in your routine. The exercises should use muscle actions involving all three planes of movement (sagittal, frontal, and transverse). The sagittal plane involves forward and backward movements, the frontal plane involves side to side movements, and the transverse plane involves rotational movements. Here’s a list of lower body exercises that will support and improve your running program:

Both Legs		Single-Leg
Deadlift	Goblet Squat	Squat	Standing Adduction
Kettlebell Swings	Hip Abduction	TRX Pistol Squat	Standing Abduction
Walking Lunges	Hip Adduction	Leg Press	Straight-Leg Raise
Front Squat	Band Walks	Glute Bridge	Hip Extension
Glute Bridge	Monster Walks	RDL w/ Kettlebell	Step-Up w/ Wood Chop
Rotational Squat	Knee Tucks w/ Sliders	RDL Cable Machine	Turkish Get-Up
Straight-Leg Calf Press	Flexed-Leg Calf Press	Mountain Climbers	Box Step-Up

               

Please feel free to ask me any questions. Remember, every program should be designed for the individual, so some movements may need to be modified.

Squats, beer and beaches

Here's your training video from this week featuring Dave Hopkins of LECOM and Kristin Blakely of the Barber Beast on the Bay. Check it out!

Big news for us here at the Beast: We're having a Guest Bartending Night on March 10 at The Brewerie! The event goes from 5:30-8:30 p.m. and is in celebration of the half-way point to the Beast on the Bay. We'll have guest bartenders from various teams in the Beast, so come on out and support us and the teams! We'll have a special "Beast Blonde" beer available and plenty of other great drinks, too!

If you haven't yet, vote for our wonderful Presque Isle as the best freshwater beach in America at http://www.10best.com/awards/travel/best-freshwater-beach/. It's currently in 2nd place!

Dave Hopkins will be back next week with some more training tips. We'll see you then!

Welcome back! Beginning your Beast training

This week's video: Front Squat!

The Beast on the Bay is an event that is going to tax its participants both physically and mentally. Preparation is imperative for successful completion and injury prevention. We are seven months out from the Beast on the Bay, so we have plenty of time to improve muscular strength and aerobic endurance. Being proficient in these two components will lessen the mental effect of the Beast, enabling you to focus on the physicality of the event and enjoy attempting its challenging obstacles. Along with any strength and conditioning program, is a balanced nutrition and hydration regimen. You’re going to need to properly fuel your workouts and recover from them, by eating the appropriate amount of macronutrients (carbs, fats and proteins). Finally, your performance in the Beast will be dictated by your attire (shirt, shorts and shoes).  You will be getting wet, so you will want to wear tightly fitting clothing and I advise on avoiding socks. We will be addressing each of these aspects throughout the training, as you prepare for the Beast on the Bay.

This table describes the phases of training. Off-season = January-April & Preseason = May-August

Period		Off-Season		Preseason
Variable ↓	Phase →	Cardiovascular Training	Hypertrophy/ Endurance	Cardiovascular Training	Strength/Power	Plyometrics
Intensity		Low – Moderate		Moderate - High
Volume		30 – 60 mins 3 – 5 miles (running) 3 – 5 days/wk	3 – 6 sets 10 – 20 reps 2 – 3 days/wk	45 – 90 mins 5 – 7 miles (running) 4 – 6 days/wk	3 – 5 sets 2 – 8 reps 2 – 3 days/wk	80-140 (foot taps) 1-2 days/wk
Primary Exercises		Chest Press       Chest Fly           Deadlift                V – Up                High Knees Lat Pulldown     Seated Row     Squat                    Rope Crunch     Carioca Drill Shoulder Press  Back Fly            Hip Abduction    Mtn Climbers    Box Jumps Lateral Raise      Farmer Walk   Hip Adduction    Glute Bridges    Bounds Tricep Press       Bicep Curl         Calf Raise            Torso Twist       Plyo Push-Up

Your yearly training program may be divided into four seasonal components, similar to training seasons in athletics. In-season represents the event (Beast on the Bay), and post-season refers to the period of time after the event for recovery. We’re going to focus on the off-season and preseason components. The first portion of your training (off-season) should consist of strength training to increase muscular mass and endurance (hypertrophy), and cardiovascular conditioning. Upper body strength days will focus on abs, chest, back, shoulders, biceps and triceps. Lower body strength days will address hips, glutes, quadriceps, hamstrings, abductors, adductors and calves. We will be working in all three planes of movement (sagittal, frontal and transverse), due to the Beast obstacles requiring your body to twist, flex and extend in multiple directions. Strength training should be performed two to four times per week, with alternating muscle groups on different days. We’ll be doing a combination of aerobic and anaerobic conditioning, consisting of long distance running and sprinting. I’ll be planning out the distances that should be covered from week to week.

                The next portion of your training will involve exercising on the beach, both in and out of the water. It’s beneficial to get used to exercising while wet and covered in sand, since this is how you will be throughout the Beast. Running on the sand will cause muscles, tendons, and ligaments of the hips, knees and ankles to become more active than running on pavement. So, you’ll want to be running on the sand a couple times a week, beginning in June, in order to practice your technique. You have to employ more of a shuffling stride to prevent from digging into the sand with your feet. Your resistance training will focus primarily on increasing strength, so the weight loads will increase with fewer reps.

                The final stretch of training (Preseason) will focus on replicating the movements required for completing the obstacles in the Beast. The obstacles will involve crawling, climbing, carrying, and dragging objects. To address the muscle actions required for these movements, we will provide video clips and pictures on the Barber Beast blog, “Nature of the Beast” and our “LECOM Medical Fitness & Wellness Center” page on Facebook. We’ll be using kettlebells, ropes, medicine balls, bands, sliders, as well as demonstrations of exercises performed on the beach. Stay current with our blog for updates and training information, so we can be successful in our Beast on the Bay endeavor. Please contact me with any questions on our Facebook page, or email me at dhopkins@powerwellness.com. 

Final Prep!

     The Beast is this Saturday! You’ve done the training, now it’s time to perform and see the fruits of your labor. Be sure to check the Barber Center website for details about packet pick-up, and event-day info pertaining to wave times and shuttle transportation. Check out the obstacle names and what you think they may consist of, as well as the map showing their locations. The Barber Center website does a great job taking care of these details. My contribution will consist of pre-competition nutrition, hydration, stretching, foam rolling, and attire.

      I recommend carb loading one to two days prior to the event. The Beast is 10 miles through the sand, so it’s imperative that your glycogen (stored glucose) is sufficient in providing you with the energy required to get you through the event. The number of grams of carbs varies between individuals, but generally ranges from 200-400 grams/day prior to the event. I use the Whole Foods Co-Op for their energy squares in the bulk foods section. They contain a number of organic seeds and nuts for packing in the quality calories and carbs. Bananas and Kind bars are always good for fueling your body, as well as figs and dates. I regularly use Lenny and Larry’s Complete Cookies from the Vitamin Shoppe. They’re all-natural, non-GMO, and a great source of carbs. Along with carb-loading, you should drink about 1 gallon of water each day for the two days prior to the event. Drink at least 1 quart (32 oz.) of water and 50 – 100 grams of carbs Saturday morning. There will be water and Gatorade throughout the course. 

     I recommend stretching your hip flexors, hip adductors, hip abductors, glutes, quads, hamstrings, and calves thoroughly Friday night and Saturday morning. Accompany these stretches with foam rolling of the same muscles you’ve just stretched. Roll each of your feet over a tennis ball, especially in your arches, to alleviate pain and tightness in your feet. You can even use a tennis ball on your quads, hip adductors and abductors for areas that the foam roller is unable to release the myofascia.

     When it comes to your attire, you want to have full range of movement in your arms and legs. So, don’t wear layers, wear a single layer of a t-shirt/sleeveless or compression top depending on the weather. You are going to get wet, so make sure the material is a tight-fitting dri-fit top and bottom. You may want gloves, but it is not necessary for everyone. If you choose to do so, they should be fingerless lifting gloves. This is to enhance your grip as well as to allow proper drainage of water out of your gloves. I recommend a pair of running shoes or cross-trainers, and I do not wear socks. Socks get wet and may cause blisters. The important thing is that you are comfortable and that you are wearing the attire in which you have been training. Best of luck and see you on the course!

Beast on the Blog: Addressing Performance Anxiety

     Sport psychology is the subdiscipline of exercise science and is utilized in understanding the influence of behavioral processes on specific movement skills.  By tapping into the psychological processes taking place as we prepare for a competitive event, we can better understand and address the factors that may hinder our performance. Everyone responds differently to challenges and the possibility of failure. It all comes down to anxiety and how you overcome it in order to perform at your optimal level to achieve success. First, we must understand the definitions of the types of anxiety.

State anxiety – A subjective experience of apprehension and uncertainty. It’s a negative experience, but may have a positive influence on performance.

Trait anxiety – A personality variable relating to the probability that one will perceive an environment as threatening. Individuals with high levels of this type of anxiety exhibit thoughts of failure.

Cognitive anxiety – Negative thoughts.

Somatic anxiety – Physical responses such as tense muscles, elevated heart rate, and upset stomach.

              

     I’ve found that the two best ways to address these types of anxiety, are through self-efficacy and motivation. Self-efficacy refers to the level of self-confidence you have about a given skill, task or event. The more confident you are about your abilities, the less you will be concerned about certain stressors attributed to your event.

The two types of motivation are intrinsic and achievement:

Intrinsic motivation – The desire to be competent and self-determining.

Achievement motivation – Relates to the athlete’s wish to engage in competition, or social comparison.

     These types of motivation can be further broken down into the motive to achieve success (MAS) and the motive to avoid failure (MAF). The MAS athlete thrives in situations that have a 50% probability of success. The MAF athlete prefers situations that are either very easy or so difficult that they are not expected to succeed. 

                

     With all of this information, it’s imperative to identify the type of anxiety that best exhibits your competitive nature. Next, is to figure out whether or not you are confident in your abilities through the training you’ve done in preparation for the Beast on the Bay. Once you’ve covered that, you can then move on to how you are optimally motivated. Whether it’s through achieving success or avoiding failure, you can thrive in either state. It just becomes a matter of addressing it appropriately and effectively. You’ve put in the training and you wouldn’t be doing something as challenging as the Beast on the Bay if you were truly afraid of failure. So, have confidence in what you’ve accomplished in your training and do your best to extinguish negative thoughts. Enjoy the Beast!

Beast on the Bay Blog: Carb Loading

     The purpose of carb loading is to enhance muscle glycogen prior to extended aerobic endurance exercise. The theory was developed in 1931 and has taken a variety of forms since its induction into the fitness realm.  First, let’s talk about why we call them carbs in the first place. Carbohydrates are composed of carbon, hydrogen, and oxygen with the acronym of CHO, hence why we’ve shortened the structure to “carbs.” Their primary role is to serve as an energy source and can be classified into three groups according to the number of sugar molecules they contain.

     Monosaccharides – glucose, and fructose (fruit)

     Disaccharides – lactose (dairy), and sucrose (table sugar)  Limit these sugars as much as possible.

     Polysaccharides (complex carbs) – fiber, starch, and glycogen (stored glucose)

     Glucose is the most common monosaccharide and is found as circulating sugar in the blood. The storage form of glucose is called glycogen, of which 2/3 is found in skeletal muscle and 1/3 in the liver. It’s the glycogen that is the most important when referring to carb loading. The intent is to overload your glycogen stores so that it can be broken down into glucose and utilized for energy during the physical event. The most accepted method of carb loading with the fewest side effects (water retention, weight gain, digestive issues) is 3 days of a high-carbohydrate diet along with tapering exercise the week before competition and complete rest the day before competition.

     The following table is an easy and effective way of gauging your carb intake for a given workout or event. The Beast on the Bay will take you between 1.5 and 3.5 hours, depending on your aerobic conditioning. 10 miles at a pace of 3 mph would take 3 hours and 20 minutes. Most people with adequate training should pace between 4 and 6 mph, which would take between 1 hour and 40 minutes and 2.5 hours. Based on the recommendations presented in the table, you should consume 4 -6 grams of carbs per kilogram of body mass (BM). To calculate this amount, use the following equation: BM/2.2 x 4. For example, I weigh 86 kg and should therefore consume 345 grams of carbs per day for the three days prior to the Beast. This is assuming that I am giving my best effort for the entire 1.5 hours. If I were just walking, I would only consume about half this amount. It’s imperative that you find out how your body reacts to high carb consumption prior to the week of the event so you can make adjustments as necessary.

-Dave Hopkins, M.S. ACSM-HFS, NSCA-CSCS

Fitness Supervisor

LECOM Medical Fitness & Wellness Center

5401 Peach Street Erie, PA 16509

Phone:(814)868-7800

Fax:(814)868-7804

dhopkins@powerwellness.com

www.lecomwellness.com