We have our State track meet in 2 weeks.
We have begun tapering to finish peaking at the State meet.
After this Friday's meet, I had a couple distance athletes complain that their legs were heavy after they were done.
What can I do to help alleviate their discomfort?
Athletes Complaining of Heavy Legs
Moderator: George Payan
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George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
Heavy Legs
There is evidence supporting the notion that depleted muscle glycogen stores contribute to fatigue, which in turn is associated with heavy legs. According to research, muscle glycogen stores are derived almost entirely from carbohydrate intake. Because there is a limited capacity to store muscle glycogen, and because muscle glycogen is the predominant fuel in exercise of moderate to severe intensity, the nutritional focus for the prevention of heavy legs should be on carbohydrate consumption.
Athletes, especially those involved in endurance sports, should consume more than 60 to 70 percent of their total caloric intake in carbohydrates. Individuals participating in events that require repeated bouts of high-intensity exercise for more than 60 minutes should load carbohydrates to increase intramuscular glycogen stores. To minimize post-exercise fatigue and because there is a slightly faster rate of muscle glycogen resynthesis immediately following a workout, carbohydrates should be consumed very soon after the exercise session.
Coach Payan
www.CoachesEducation.com
Athletes, especially those involved in endurance sports, should consume more than 60 to 70 percent of their total caloric intake in carbohydrates. Individuals participating in events that require repeated bouts of high-intensity exercise for more than 60 minutes should load carbohydrates to increase intramuscular glycogen stores. To minimize post-exercise fatigue and because there is a slightly faster rate of muscle glycogen resynthesis immediately following a workout, carbohydrates should be consumed very soon after the exercise session.
Coach Payan
www.CoachesEducation.com
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Guest
Besides insisting they get enough sleep since peaking for track often coincides with finals, AP exams, and other high stress events, sleep is crucial at this point. Also, they could take contrast showers with very hot water contrasted with shorter times under the shower with very cold water. Hot/cold/hot/cold/hot cold. It's not the most comfortable activity but it is invigorating. The contrast in temperatures causes a passive flushing of the muscles without any real muscular effort-other than turning the knobs that is. My athletes say they always feel better after these contrast showers-could of course be because they are no longer in the shower! They do indicate that they typically no longer have this heavy leg feeling.