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Help me with a race day cocktail
- Thread starter Synpax
- Start date
stuffperson
New member
2 Xenadrines about an hour before hand w/ 2 - 3 bananas, half a gallon of water or more.
Synpax
Well-known member
this isn't just a race. This is a major determinant. Regardless of what I take, I will be running this so hard I will definitly throw up at the end and cross the finish line with tears in my eyes. I will be on the ground for a few minutes after I finish because that's how hard I run it.
So anything that will help me, anything....
I am greateful to each of you for answering, but this is really a do-or-die and if I don't post up a good time I may as well not get back up off the ground.
So anything that will help me, anything....
I am greateful to each of you for answering, but this is really a do-or-die and if I don't post up a good time I may as well not get back up off the ground.
mrzap
New member
Why would caffeine be a good thing to consume before a run? I am just curious...
My thoughts...
It constricts your blood vessels to make your heart rate faster, but I would think this would make it harder on your body as its blood transport efficiency would be decreased by the blood vessel constriction no?
My thoughts...
It constricts your blood vessels to make your heart rate faster, but I would think this would make it harder on your body as its blood transport efficiency would be decreased by the blood vessel constriction no?
juve
New member
Potassium Citrate+Calcium Citrate. I would think electrolytes and high alkaline foods (spinach+lemons) are your best bet - you need to rebuff acidic concentration in your body. No dairy foods, no high protein - best cals=liquid: low pro+mod carb before race.
Taurine (5g's) and ALTyr(1-2g's) would be great non-stimulant additives. Definately drop creatine - it was never shown to increase endurance, and definately not speed. For muscle saturation opt for glycerol (there's a certain protocol you need to follow with this though), although that might be superfluous
I keep forgetting: what kind of job is it, if you can divulge such info?
Taurine (5g's) and ALTyr(1-2g's) would be great non-stimulant additives. Definately drop creatine - it was never shown to increase endurance, and definately not speed. For muscle saturation opt for glycerol (there's a certain protocol you need to follow with this though), although that might be superfluous
I keep forgetting: what kind of job is it, if you can divulge such info?
The reason one would take caffeine before a 5k is simply because it's a mental stimulant. It effectively makes you believe you have more energy. Numerous studies have shown that caffeine allows one to work out for a longer period of time. Unfortunately, studies have also shown that caffeine can slightly decrease maximum sprinting velocity and is detrimental to short to mid distance races. Additionally from personal experience, I would suggest taking caffeine on workout days to increase your workout intensity and thus help you better prepare, but come race day I wouldn't take too much caffeine. It sounds like you already have placed too much pressure on yourself to perform well in this race. Caffeine will enhance you nervousness, and anxiety, which have both been shown to decrease performance if they are above the optimum level. In conclusion because it's a long race the psychological effects of the caffeine may help you keep your pace in the race longer, but if it makes you too anxious your muscles will tighten up and thus you'll have to expend more energy and you'll tire much sooner than if you didn't take it. My suggestion is if you don't easily feel the effects of pressure and anxiety take the caffeine. otherwise stay away.
Babyfaced Assassin
New member
5k = 3 miles right?
shouldn't be too hard
i'm prepping to run 20k every morning in heat for a month lol
shouldn't be too hard
i'm prepping to run 20k every morning in heat for a month lol
Caffeine is a great ergogenic aid. In college I had to do a paper on its effects. It was a short paper, roughly 10 pages. Here are the titles to the bibliography. There was too much info for me to type about it. Never mind, 10 sources, it is not worth the typing. research the topic of caffein and its benefit to exercise and you find the results.
B0ARDIN087
New member
hes dead now he wont be posting anymore
Synpax
Well-known member
First, great job on 15. Before you ran it in 15 you had to run it in 15:30. And before that it was 16. Cut me some slack; a few months ago I couldn't even run one mile at the pace I ran three this morning.
It's a very competitive environment. Anything that can give me an edge, I'll use.
It's a very competitive environment. Anything that can give me an edge, I'll use.
Synpax
Well-known member
A few things:
- Juve - I have a three world class athletes who are coaching me in person on the running. The re-race is in either two or three weeks. If you have something to share, go ahead.
- Oxandrin - No on Gatorade pre-race. It is loaded with sugar and anything that is high glycemic will throw off your hrm by 6-8 beats per minute. For a short race like this, it will make a difference. I do take an Ultimate Replenisher which has 9g of maltodextrin and a very good balance of electrolytes. To give you some more info, I have the following statement that I got in response to my question to the UR people when I asked about mixing in 50g of dextrose with my beverage:
We do not have any single molecule (simple carbohydrate) carbs in Ultima.
Ultima is a hydrator. Hydration = water + electrolytes. Electrolytes include calcium, chloride, magnesium, potassium and sodium. It is paramount that the electrolytes are balanced and easily absorbed. If the electrolytes are not absorbed then oxygen flow will slow and de-hydration will set in and results will be stiff, rather that just sore, muscles, plus a higher heart rate.
Studies have shown that sugar will slow absorption of electrolytes. The difference is a significant 6-8 heartbeats per minute. The effect on performance is predictable. 6-10 grams of carbohydrate per hour is about as much as the body can efficiently utilize. Therefore, we provide this amount, but in maltodextrin, so not to increase the blood sugar level.
Dextrose and maltodextrin both have high glycemic indexes. Theoretically, we should replace what we use. However, in reality, we cannot efficiently do so. So, we finish our workout with less energy than we start, but perform better, if we stay efficient and hydrate properly.
We suggest eating properly and avoiding sugars that do not come naturally from a balanced diet. We do not endorse supplementing sugar in any form. If you feel hunger before or during a workout, but do not want to digest an apple or banana, we suggest a gel packet, like a Clif Shot, which is natural and has only a moderate amount of simple sugar.
All of this being stated, do what you feel is best and let your body be the decider,
Best Regards,
Seth
Seth Bovio
UHP, Inc.
72 Madison Ave, 9th Floor
New York, NY 10016
212.376.4153
212.843.9901 (fax)
- Juve - I have a three world class athletes who are coaching me in person on the running. The re-race is in either two or three weeks. If you have something to share, go ahead.
- Oxandrin - No on Gatorade pre-race. It is loaded with sugar and anything that is high glycemic will throw off your hrm by 6-8 beats per minute. For a short race like this, it will make a difference. I do take an Ultimate Replenisher which has 9g of maltodextrin and a very good balance of electrolytes. To give you some more info, I have the following statement that I got in response to my question to the UR people when I asked about mixing in 50g of dextrose with my beverage:
We do not have any single molecule (simple carbohydrate) carbs in Ultima.
Ultima is a hydrator. Hydration = water + electrolytes. Electrolytes include calcium, chloride, magnesium, potassium and sodium. It is paramount that the electrolytes are balanced and easily absorbed. If the electrolytes are not absorbed then oxygen flow will slow and de-hydration will set in and results will be stiff, rather that just sore, muscles, plus a higher heart rate.
Studies have shown that sugar will slow absorption of electrolytes. The difference is a significant 6-8 heartbeats per minute. The effect on performance is predictable. 6-10 grams of carbohydrate per hour is about as much as the body can efficiently utilize. Therefore, we provide this amount, but in maltodextrin, so not to increase the blood sugar level.
Dextrose and maltodextrin both have high glycemic indexes. Theoretically, we should replace what we use. However, in reality, we cannot efficiently do so. So, we finish our workout with less energy than we start, but perform better, if we stay efficient and hydrate properly.
We suggest eating properly and avoiding sugars that do not come naturally from a balanced diet. We do not endorse supplementing sugar in any form. If you feel hunger before or during a workout, but do not want to digest an apple or banana, we suggest a gel packet, like a Clif Shot, which is natural and has only a moderate amount of simple sugar.
All of this being stated, do what you feel is best and let your body be the decider,
Best Regards,
Seth
Seth Bovio
UHP, Inc.
72 Madison Ave, 9th Floor
New York, NY 10016
212.376.4153
212.843.9901 (fax)
Synpax, my time was 15:17 and you are right, each time i ran it I set a new pr (well almost each time). I didn't start out running that fast but with playing soccer all my life I had a lot of previous training. Sounds like you are on the right path. Listen to your coaches and train at 110%. GOOD LUCK.
juve
New member
9-12g's of carbs (combination of complex+simple malts) per 8oz pre/during a run is ideal. BCAA's interestingly enough are getting some spotlight too: leucine, isoleucine, valine mainly due to their anti-catabolic effects (none of the runners care about this one) but also in their process of formation (and sparing/retention) of glycogen allowing for longer, more intense output. Electrolytes by themselves can make or break the race: pot citrate+calcium citrate are very beneficial for endurance. Magnesium is good, but should be taken on a more systematic basis, as opposed to just events.
Synpax
Well-known member
Juve - So are you saying Ultima Replenisher is good stuff or not? I've never felt as good running this thing as when I spend an hour and a half nursing a 32 oz bottle of water with one packet mixed in.
Wflftr - I trust my coaches 100%. I will do exactly as I am told. I'll let you guys know.
BTW - I ran the course as a test two weeks ago. My time: 22:30. I ran it on Thursday: 20:31. I ran it on Saturday: 20:00. So in two weeks, maybe I get it to 18.
j/k. Or not. Lets see.
Wflftr - I trust my coaches 100%. I will do exactly as I am told. I'll let you guys know.
BTW - I ran the course as a test two weeks ago. My time: 22:30. I ran it on Thursday: 20:31. I ran it on Saturday: 20:00. So in two weeks, maybe I get it to 18.
j/k. Or not. Lets see.
juve
New member
Ultima replenisher is one of my favorites. You can also look into PowerGel (excellent choice) and CarboRush (has glycerine, but 60g's non-sugar carbs per bottle so might not be a viable option)
Ultima Replenisher + Glycerine = top notch, but seeing as you only do 5k, go with either UR or Power Gel, forget about glycerine.
As I said before be wary of ceffeine, ALA and vanadyl sulfate (it's in Ultima Replenisher) for your blood sugar might drop significantly prompting an onset of hypoglycemia since you will have to maintain an intense peak throughout your race.
good luck.
Ultima Replenisher + Glycerine = top notch, but seeing as you only do 5k, go with either UR or Power Gel, forget about glycerine.
As I said before be wary of ceffeine, ALA and vanadyl sulfate (it's in Ultima Replenisher) for your blood sugar might drop significantly prompting an onset of hypoglycemia since you will have to maintain an intense peak throughout your race.
good luck.
