[dude]

Lesestoff fuer irgendwann (ausdrucken fuer ne Reise?)

Das Hirn als leistungsbegrenzender Faktor:
http://mzungofire.blogspot.com/2009/...ny-failed.html

Stretching:
http://mzungofire.blogspot.com/2009/...tretching.html

Und noch ne Meinung zum Thema Gewicht von einem erfahrenen Aussie-Triathleten, die ich teilweise teile:

Nutrition Tips - Running Weight

Sometimes I feel this is a bit of a taboo subject, people are sensitive about their weight and plus to be honest most people have some soft points when it comes to choice of food.

A point to make here is say a comparison with swimmers, a bad swimmer is usually not buoyant at all and very low in the water causing drag and resistance. They can combat this with a good kick or faster stroke rate but in general they are limited with their speed for the average person

With running in most cases you can pretty much say the same, if someone is heavy well its much harder for them to drag that extra weight around. This is pure common sense we all know it but I feel many don’t really want to know it because they like their “bad” food too much or maybe love their “big “ portions.

During coaching for running there's a period where I simply ask people to run with say 2 x 750 ml bidons of water in a backpack, I increase this and the people learn extremely quickly that just 2kg or 3 more is very very hard to run with.

I personally know if I loose 2kg my running is amazing, I use this in hilly run races or bike courses. This brings up the question why not be like that all the time?

Well the truth of the matter is pure runners are “too” lean in general, just like the Kenyans or Africans, but boy can they run. If u want to go fast running at elite level u have to make that sacrifice of course.

So how does this effect Triathletes? What should they weigh? They have to balance the swim which in general needs buoyancy and some muscles to pull back the water, the bike which needs those strong glutes and quads and the run which ideally u need to be as light as possible…..in my opinion I think the ideal weight for a triathlete is not too lean at all like a pure runner, definitely not carrying too much weight though and definitely leaner than the average weekend warrior who might drink socially and eat the odd pizza or two or three.

In general the last time I looked the average % bodyfat of an average American guy was around 22% fat and a woman around 26% bodyfat so to give you an idea I say for a Triathlete that wants to be lean this would turn around to about guys 8-10% b fat and girlies 10-15%.

Now the big question if this is how you seek to be (it don’t suit everyone obviously)..what do we do?

Well theres various ways to loose weight and I'm sure your local jockey will help you out if your desperate but I'll list some ideas for you below that I've found or seen effective.

1. Pick a light training week and reduce meal sizes and introduce non fatty soups into your diet

2. During training use an electrolyte drink without carbs such as high5 zero tablets which are great for this

3. In your meals replace the carbs with more protein content e.g. eat prot bars as snacks rather than fatty cakes or biscuits etc.

4. Cut out all bad fats i.e. chips, cheeses, beer, cream, fried foods, ice cream etc

5. Rreduce meal size but increase meal frequency i.e. small qtys but more often to speed your metabolism

6. Dont just stop eating on a regular basis as it will slow your metabolism

7. Keep busy so as not to munch on uneccassary food

8 Take green tea if u get to the point u will crack lol

9. Do both slow long fat burning exercise as well as fast carb burning exercise workouts

Try to do your weight loss regime with a practical time frame, if you try to do too much too quick you will burn out and give up…everything in moderation !!

Good luck and see you floating around the run races soon