City 2 Surf 6 week planner

Race Day - August 13th, 2006

Fun runs are a great way to get fit, have fun & enjoy the being part of a great Aussie outdoor event.

One of the greatest attractions of the City 2 Surf is the fact that people of all fitness levels can have a go! It is important to remember the more preparation you can allow for will go a long way on the day, as you must increase your cardiovascular endurance for this event.

Now all you have to do is follow my 6 week training plan based around the three principles of fitness training: duration (how long), frequency (how often you train) and intensity (how hard you train).

Remember to stay focused on your goal, cut down on the grog, eat healthy food and stick to your plan.

If you commence with jog ⁄ walk keep track of your walk–jog ratio and increase to more jogging as you can. Do you're strength training on the other days not on run days other than core work and stretching.

Jacqueline Zonneveld – Head of Training Fitness inside Out

Using Supplements to Compliment your Training

When training for an event like the City to Surf your body is put under additional or increased stress. This can be easily combated through the use of a few different supplements that will speed up the recovery time, increase the body's endurance capacity and or protect the body from damage. Below are a few supplements that may be of benefit if you are experiencing any of these conditions:

Co–enzyme Q10
• Works by increasing the size and function of the mitochondria inside the cell. Mitochondria are responsible for respiration of the cell (cell energy house). Therefore by supplementing with Co-enzyme Q10 the body's endurance will obviously be increased.
• Co–enzyme Q10 has a very strong affinity with all muscles – in particularly the heart and also the gums. It can be used by anyone with a history of heart disease in the family or gum disease and is nearly always used by elite athletes.
• A normal dosage range of 30mg is adequate as a maintenance level however taking as much as 100mg per day will see much better results for your endurance levels.
• It is preferable for it to be combined with either Vitamin E or fish oil in order to make it more bio-available to the body.

Tribulus (terrestris)
• Assists in maintaining normal male and female physiology and function (in particular androgens).
• Promotion of general endurance and stamina.
• Many people who are feeling run down or people who are working out a lot (especially gym-junkies) find Tribulus increases their overall energy levels considerably.
• Not all Tribulus products are the same. As the best form needs to be sourced from central European regions of Bulgaria and Slovakia. Metagenics and Medi herb are the only companies using this form to date.

Magnesium
• Has been shown to increase mitochondrial activity, muscle recovery and endurance and will be of specific benefit to anyone experiencing muscular aches, pains, cramps and spasms.
• A magnesium amino acid chelate is the best form absorbed by the body.
• Ideally combined with other minerals such as calcium and potassium for electrolyte replacement.
• 1 – 4 g per day

Omega 3
• Fish oil has the highest levels; however other forms include Evening Primrose oil and Flaxseed (linseed) oil.
• Omega 3 plays an important role in lubricating and protecting the joints which is particularly important with road running.
• Will also work as an anti–inflammatory (esp. when combined with Vit. C and Bioflavoniods).
• Dosage 3 – 4 capsules per day.

Glucosamine
• Glucosamine Sulfate is an essential component of the connective tissue matrix of ligaments and tendons. Therefore supplementing provides the nutrients for connective tissue repair and to help reduce joint swelling and pain.
• 1,000mg per day to preserve the structural integrity of joints,
(1,500 – 2,000mg to repair).

All of the above supplements are available at Salt Clinic at 10% discount to Fitness inside out clients.

Happy Training

Grant Morrissey - Salt Clinic