[rice773]

rice773 on March 22, 2004 at 1:05 am #9024

I read on regenerationlab.com that 0-30 minutes post-workout is the ideal time to consume protein/carbs. That said, i was wondering if anyone had any ideas on what to use for an easy/cheap shake made from ingredients i could keep in my gym bag, mixed with water.

[Carl Valle]

Carl Valle on March 22, 2004 at 1:48 am #26545

share with us your training and budget…we need to construct a specific recovery formula and then see what we have in the bank to pay for it.

[prophet]

prophet on March 22, 2004 at 3:59 am #26546

Phoenix, what would the recovery formula look like for a 100m sprinter who follows coach Francis' principles and has an unlimited budget(hypothetically)? How would u go about figuring out the macronutrient breakdown of the formula? Does size and level of performance of the athlete matter? Will these questions be covered in any of your articles("Clemson Cocktail" perhaps)?

[prophet]

prophet on March 22, 2004 at 4:37 am #26547

Oh yea, 1 more question… If one constructs their own post-workout formula, who do you recommend buying the raw materials from?

[rice773]

rice773 on March 22, 2004 at 6:03 am #26548

I am training for the 400m with 5 track workouts (1 day int. tempo, 1 day accel. dev., 2 days special endurance, 1 day short speed) and 2 weight workouts/ week. Currently i am taking creatine and using whey protein shakes about an hour post workout. I am a high school student so my budget is low; the cheaper the better, but i figure i could muster about $50/month. Thanks-

[QUIKAZHELL]

QUIKAZHELL on March 22, 2004 at 6:59 am #26549

Rice,
why is it you have no recovery days?

[rice773]

rice773 on March 22, 2004 at 7:35 am #26550

Sorry I must have confused you, i take a day of complete recovery every weekend. I do weights after my track workout one day of the week so that leaves a day open for rest.

[QUIKAZHELL]

QUIKAZHELL on March 22, 2004 at 8:01 am #26551

you still have 5 high intensity days per week! That is recipe for bad performances, overtraining, and injury. You need recovery days in between high intenisty workouts.
Extensive Tempo or general strength circuts perhaps?

What are your PR'S and how long have you been training for?

[rice773]

rice773 on March 22, 2004 at 9:01 am #26552

Interesting… I have been running track/xc and lifting since freshman year, but haven't been running consistently. I started training for track season in January. I usually have at least 1 meet/week (2 this week) and thus 2 special endurance sessions. That leaves accel. dev., short speed, and int. tempo days. Would you recommend leaving out short speed? That way i would only have 4 high intensity track sessions per week. PR's are 50.6, 48.4 split and 22.9.

[400stud]

400stud on March 22, 2004 at 9:59 am #26553

For a long sprinter I would def recommend leaving out the short speed stuff for now….

[QUIKAZHELL]

QUIKAZHELL on March 22, 2004 at 10:19 am #26554

Id pair accel dev. and short speed work on the same day…. and let the meet take care of your special endurance work and have 1 more day maybee for lactate tolerance or speed endurance.
The other days do extensive tempo or go in the pool for recovery. If you have 2 meets then id skip the 3rd workout.

[Carl Valle]

Carl Valle on March 22, 2004 at 8:07 pm #26555

I would reorganize your program…4 heavy days per week sounds like problems…

I would go a 2:3 or 1:1 or similar approach…even long to short programs can't take that load scheme. Sure I am a regeneration guy but christ…get help and fix your program and I will take care of the rest…cool?

[rice773]

rice773 on March 22, 2004 at 10:31 pm #26556

Even though i know it's too much i probably won't be able to make myself stop because i only have 4 weeks of training until i hit the competition phase (state meet is May 6). I need to drop as much time as possible in as little time as possible and so far i've been feeling fine with what i'm doing. Does that change your recommendation at all?

[Carl Valle]

Carl Valle on March 22, 2004 at 11:33 pm #26557

hmmmm….may 5th is early! I would still use every other day a speed endurance run of 300m and alternate it with some lighter tempo work…you can do acceleration work on the day 2 and keep 1 and 3 300m runs

Also lift one movement lowerbody each day and change the type (squat, clean, and choice )

I still think you should do this 50 USD will get you a case of go! (use cv9030 for the promo code to save a few bucks and use them every other day with two on the heavy day.

if your training period was longer I would make a precise formula

[rice773]

rice773 on March 23, 2004 at 6:30 am #26558

Thanks for the advice, i plan on cutting the lactic tolerance workouts now and focusing on speed/special endurance. Do you mean to lift one lowebody movement every day or after hard days? Should i do upper body work with these lifts as well? I can actually get go! shakes for free so i will definitely start using them. Thanks-

[Carl Valle]

Carl Valle on March 23, 2004 at 6:54 am #26559

You can do one exercise plus perhaps another if you are getting faster (strength could flatten out but then if you are running fast then who cares) if you are doing both then cut the weights the last week and unload!

[rice773]

rice773 on March 23, 2004 at 8:23 am #26560

Interesting! I have never heard of such an approach, I always thought 2-4 weight workouts/ week was golden. Nonetheless, I look forward to trying out this new method since my strength gains have been stale lately. I will probably try a clean or deadlift with an upper body movement such as bench or lat pulls. The weight workout would likely come 30min or so after the track session due to time spent commuting, would this be a problem?

[prophet]

prophet on March 23, 2004 at 11:15 pm #26561

Back to post-workout formula.. Phoenix?

[prophet]

prophet on March 25, 2004 at 11:57 pm #26562

bump

[Carl Valle]

Carl Valle on March 26, 2004 at 5:47 am #26563

wait for the article on rlab..I still owe Mike an article on Supplementation….

[Mike Young]

Mike Young on March 26, 2004 at 12:45 pm #26564

Carl-
I never did thank you for the restoration and recovery template so "Thank you." It was quite informative. Keep up the great work with RL.

ELITETRACK Founder

[Carl Valle]

Carl Valle on March 27, 2004 at 5:03 am #26565

Thanks Mike…..lab lounge rocks doesn't it Mike? I have the Rom Grid two weeks late but the Anabolic Indicator is so simple and effective it is scary!

I added photos to make the grid better…and the lab template was reedited with printer friendly options.