143adherence5 - 1-2 days of rest or lighter activity...

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5 Overtraining • Maintenance - intensity most important for VO2 max - observe losses in endurance performance • Tapering prior to competition – 4 to 7 days – Allows for healing of minor injuries, optimal nutritional support and glycogen replenishment • Fatigue related to depletion of glycogen stores • Occurs with heavy training schedule without adequate rest
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Unformatted text preview: 1-2 days of rest or lighter activity Carbohydrate loading prior to competitions Applicable only to intense aerobic competition lasting longer than 60 minutes Increased carbohydrates prior to and following training and with meals Avoid simple sugars 1 hour prior - insulin Pre competition meal - 150-300g of carbohydrate 3 hours prior...
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