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Training-tastic

So my weekend of training is finished. As I sit here slightly aching and full of food I know that in a weeks time the race will already be over. Seeing as I only started training properly around a month ago, I’m pretty pleased with how things have gone. I’ve learnt a couple of things too which I want to record here so that I don’t forget.

Eat right
Sounds basic, but is easy to get wrong. Realising that I wasn’t going to have all that much time to put in the miles, I decided to go for an sprint approach with my regular sessions. The route I used is short in distance terms, around 4km (2.4 miles) but has an elevation of around 135m (442 ft). Here is the different times it took me to travel the route:

Jul 18, 2011: Pace: 4:04min/km, Speed: 14.47km/h
Jul 21, 2011: Pace: 3:49min/km, Speed: 15.72km/h
Jul 27, 2011: Pace: 4:20min/km, Speed: 13.83km/h
Aug 02, 2011: Pace: 4:02min/km, Speed: 14.83km/h

So what happened on the 27th July? Well, I arrived back home thinking I was going to pass out. Coming up the hill I felt like I had no energy and like I was skating through treacle. It was a horrible feeling. From that day on I decided to eat more during the late afternoon to fuel the longboarding runs. The results are that I have got a little faster (last run) and I am also decidedly less grouchy upon arrival home.

My favourite snack of choice at the moment are home-made cereal bars that I used during the Paris Ultraskate.  Why make them? Well, here are some advantages:

1/ You know exactly what is in them
2/ They contain different levels of sugars to give you quick and sustained energy
3/ Really easy to make

Long Distance energy bars – all credit goes to the fantastic Diet-Sport-Coach site (in French)
By slightly changing the ingredients, you can make either a sweet or a slightly salty version – good to ward away boredom for when you have to eat a lot of them during ultras, etc…

Method:

Mix for sweet:
> 250 g powdered almonds
> 100 g fructose (powdered or agave syrup)
> 50g brown sugar
> a small potato (80g) cooked and mashed
> Add 80g sesame and/or lin seeds

For salty version:
> 250 g powdered almonds
> 75 g fructose (powdered or agave syrup)
> 100g peanut butter
>  80g sweet potato steamed and mashed
> Add 80g sesame and/or lin seeds

Mix everything up into a paste. It might at first appear really dry but just mix in enough and it will turn into a paste. Leave it to set in the fridge overnight. The next day, cut the paste into bars and wrap in cellophane. You can also wrap the paste around fillings such as dried bananas or dates.

The last big training push
During the weekend, I had some time to get the final bit of my training in. Since I setup the Illuminati not too long ago and had a couple of issues getting to grips with it and it was a real feeling of relief to feel everything come together. I’ve mainly been playing around with bushings (see last link) and also trying out ways to strengthen them.

I knew that it was possible to setup and get used to a board that is both good at pumping and pushing. From using it at the weekend, I think that I have came close to achieving that.

The weather around Lausanne has been pants for the last couple of weeks; muggy and showery. Not really very summery at all. All in all I did nearly 60km (37 miles) during the weekend at race pace for as much as possible. The most interesting run was on Saturday. I actually had a false start that day. I came out of the flat ready for a skate and after 10metres it started to rain. That was in the morning.

In the afternoon as I was waiting for the bus to take me down to the lake, I got my picture taken by a passing photographer:

Once at the lake, I’d done about 12km when again, it started to rain. Luckily, I decided to press on and the rain didn’t last – I did almost go home at one point because the rain kept threatening to come down.

Here is the route I took according to RunKeeper:

I’m happy with the speed. The route is certainly one of the more interesting ones to skate around on, but that does mean that you need to keep your wits about you. I had multiple near-misses with children on bikes, roller blade or just people randomly changing direction. There were also several crossings to deal with, although for the most part I managed to time them just right to get the ‘green man’. When you’re not dealing with all that, there is a lovely view of the lakeside. The surface really is top notch too. Physically, afterwards I felt pretty good and made sure I did my stretches. That reminds me…

Tim Pritchard recommended that I read a copy of Chi Running by Danny Dreyer. There is some interesting stuff regarding technique. After reading it, I’ve tried to keep in mind the following when I skate:

– Strike the ground when pushing with the mid-foot, making as little noise as possible
– Stay as straight as possible, lean forwards more the faster you want to go
– Don’t reach too far forwards, concentrate your push to the back
– Focus on the point where you want to be going (as much as your board and the terrain allows you)

I would really recommend this book. There are some very waffle-y sections and some running information that isn’t very relevant to longboarding, but the philosophy, warming up/warming down, stretching, race preparation and training plans are all well worth the read.

T minus 5 days-ish
So now comes a nice part of the training: eating and resting as much as possible! I’m really looking forward to the weekend, as well as the race it’ll be a good chance to catch up with old friends (Matt Elver, Keith O’LearyTim PritchardTom Parker, Nick Randall, Zoltan Nagy), and meet some new faces for the first time in person (Chris White, Gary Ewens of Smile Longboards, the UK Longboard Larry distributor, and who knows else!).

A sad fact though is that Alex Bangnoi will unfortunately not be able to make Goodwood this year- it won’ be the same without you drifting me around the track ;-). The French will be duly represented though by Matthieu Josse, a young gun who shot to 8th place in the Ultraskate rankings at the Paris Ultraskate. I think there are going to be a few surprises this year…let’s see!

2 responses

  1. My comments regarding the Marathon diet are … well, of another kind.
    Check Sakaroulé for an overview ….

    August 9, 2011 at 03:34

    • Loved your recent liquid fuel based article!

      August 10, 2011 at 10:20

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