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Maximizing Your Racing Potential

Rick Esponda

Goal

To run races at my full potential and have fun in the

process!

Attitude and Work

Ethic

Stress Manageme

nt

Good Biomechanic

s

Good Coaching

Nutrition

Team Dynamic

s

Reaching Your Maximum Potential is a combination of many factors

Coaching

Our job is to help you achieve your full potential

Both coaches are runners with lots of experience

Summer goal- Build a foundation (endurance, leg strength)

Practice – Easy Mileage, Intervals, Tempo Runs, Long Runs, Hills, Rest (Race Preparation)

Racing – Develop a race strategy and plan, yell & cheer, celebrate!

All successful elite athletes have a committed coach that they trust

Attitude and Work Ethic

This sport is extremely difficult, but it’s also extremely rewarding

Natural talent will only take you so far

There are no shortcuts!

Racing is a reflection of your willingness to work in practice

Mental toughness – No fear allowed on the starting line!

Team Dynamics

Cross Country is a great place to build lasting friendships with other highly motivated, fun and disciplined kids

Better team dynamics = better results!

No negativity zone No laziness No whining Nothing nice to say… don’t say anything No cussing

Create a culture of positive growth in all areas of life

Stress Management

Academics – Don’t get behind

Family stuff

Relationships

College decision

SATs / ACTs

Jobs / Volunteering

Get good sleep

Good Biomechanics

Good Biomechanics

How do I improve my mechanics and reduce the likelihood of injury? Drills Core Striders Stretching Reminders from coaches

Good footwear is essential (even when not running)

Nutrition

Healthy eating… as a lifestyle

Goal: To get adequate energy in and stay

hydrated during periods of high-intensity and/or long duration training to maintain peak performance during competitions

Before Exercise

A meal or snack should:

provide sufficient water for hydration

Low in fat and fiber

High in carbohydrate

Moderate in protein

Contain familiar foods to be well tolerated during exercise

Be consumed 3-4 hours before exercise

Pre Workout Meals

1) Banana sandwich on whole grain bread and peanut butter

2) Whole grain cereal with milk and fruit 3) Granola with

yogurt and berries

4) Turkey Sandwich

5) Whole grain toast with 1/3 less fat cream cheese and jam

Pre-Exercise: Early morning

If the meet starts early in the morning

Liver glycogen is depleted over night and beginning exercise with low blood sugar is likely to lead to early fatigue

If it is not practical to wake up to eat four hours before the event:

Consume small snack 30-90 minutes before

Eat high quality (whole grain) carbohydrates with your protein at dinner the night before

Have an evening snack before bed the evening before

During Exercise

One hour or less: Water should be adequate to stay hydrated and sports drinks are ok

One hour – 90 minutes: If the training session last more than one hour than sports drinks are appropriate

90+ minutes: The rule of thumb is to get 100-200 calories per hour of exercise. This can be done with sports drinks or products such as gels, bars, or energy chews

After Exercise

Eat carbohydrates within 30 minutes after exercise

It is important to eat protein within 1 hours after exercise

Avoid high-fat and high-sugar food

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Hydration during and after exercise

1. Drink plenty of fluids before each practice a (a minimum of 16 ounces 1 hour before, followed by constant sipping)

2. The goal during exercise is to maintain body weight

3. Drink sips of fluid after warm-up

4. Keep a water bottle with you and within view if possible

AdequateHydration

Before exercise

Drink often and drink during meals.

Carry water bottle with you during school

Rule of thumb: color of urine can indicate hydration status

During exercise

Drink water and electrolytes beverages whenever possible during exercise

After exercise Listen to bodyIt is important to replace

fluids and electrolytes lost during exercise

Important to avoid the feeling of thirst

Five Major Food Groups Grains: 6-12 servings

Vegetables: 3-5 servings

Fruits: 3-5 servings

Milk and Calcium Rich Foods: 3-5 servings

Meat and Legumes: 3-5 servings

My Nutrition Plan

Macro nutrients Carbs (energy), protein (muscle repair),

and essential fatty acids (Omega 3-6) (brain function, endocrine system, energy, digestion)

Micro-nutrients Vitamins, minerals, antioxidants,

electrolytes

Avoid processed foods. Eat organic when possible

Micro Nutrients

Rick’s Typical Daily Diet

Breakfast #1 (before run) Micronutrients - Juice Powder (barley, beets, carrots) Essential Fatty Acids - Pills Oatmeal - complex carbs Cup of organic coffee

Breakfast #2 (after run) Fruit Smoothie with protein powder Eggs and Whole grain toast

Lunch Fruit, Hummus, Turkey Sandwich on whole grain bread, almonds, beans, avocado

Snack – carrots, raw nuts or seeds, fruit

Dinner Chicken or Salmon, vegetables, brown rice, beans, salad