Final Training Tips from Mick O’ Malley
- Training will be on the Wednesday evening (6 April, we will have a stretching and QA session re the trek
- Your training should be tapering off this week with your last long walk last weekend.
- Little or no training after Wednesday as you want to allow your body to rest & recover in order for Saturday walks (just short walk
- Prepare well during this week, eat correctly and increase your carbohydrates as carbs and fats are your main energy source during exercise. Most of the population have enough of a store of fats in their bodies to last a 40 km walk and further, however the body’s store of carbohydrates is limited. This why its essential to replenish these stores during an endurance walk. On the morning of the event, eat a high-carbohydrate breakfast at least 1 hour before the start to top up your carbohydrates one last time. Alternatively, if you find it difficult to digest breakfast too early, eat a bigger dinner on the Friday night and a smaller, carbohydrate snack in the morning, like a banana or Up & Go drink. Also be mindful of eating carbohydrates early and consistently during the walk to ensure your levels are topped up.
- You should also be increasing your water intake to keep you hydrated for the walk
- Don’t forget to keep your hydration up once the walk is finished try and eat within 45minutes of finishing a snack that includes some carbohydrates and protein. This will help in recovering effectively.
- Here is a tough one, try and avoid drinking alcohol after the walk as it has a negative impact on the recovery of nutrition and on soft-tissue damage caused by exercise.