Morning training
Bigfatbangers
Posts: 30
in General Chat
This might be completly ridiculous but whenever I opt for a morning training session I am not able to hit the same pace or time that I would training later on in the day. Heavy legs and lungs, tightness all over and a general lack of energy are the key symtoms. Any thoughts? Should I just wake up earlier?!
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Symptoms sound familiar to when I overdo it, so some recovery may be in order.
Just think it is what suits each individual.
I'm doing the Paris Marathon in April which starts at 8.30am (I think), so part of the morning training plan was to get my body used to exerting itself in the morning. So I guess I'll just have to prepare the body clock to get up at 5am to give enough time to get in condition for the start.
Firstly you will have just slept for say 8 hours without taking fluid or food on therefore you are guarnteed to be in a mildy dehydrated state when training early. Having not eaten your muscle glycogen stores will not be sub optimal and your circulating blood glucose will also be low. Even if you eat and then train an hour later your body will still not have optimal energy stores for training.
Secondly the optimal time for our body to train is between 3-5 in the afternoon as this is when our bodyclock (for some evolutionary reason) is ready for action hence your bodies responses (most notably body temperature) is at an optimal state during this time. In the morning we aren't dead but the body is not fully prepared to exert itself.
Thirdly you may not be psychologically ready for the challenge of training first thing in the morning as evening sessions allow you to mentally prepare for the rigours of the day.
You are probably asking yourself why we would train in the morning at all? Well the benefit is that we are in a pre-fatigued state which we often come across during competition. The low muscle glycogen and blood glucose replicates what we would experience half to 3 quarters through a race therefore why not train at this level? Also low blood glucose will stimulate or bodies to utilise fat as an energy source more - this means that although we may not be able to produce high intensity training as much in the morning we are actually working competition specific and developing desirable traits such as fat utilisation.
One word of warning though - try to avoid high intensity training in the morning as performance will be low and effective adaptation will be low as the nutrients in the body are not as available as in the evening.
In light of that, when needing to rise for an early race start, is the only way to combat the effects listed above to rise say four hours before a race start time?
Also, would eating a high carb meal just before bed help?
And certainly eating a high carbohydrate meal say an hour before bed will help the night before a race, however I would advise against this for training as energy levels could be improved for morning training but your body composition couldn suffer for it.
If it's a light session , says a fast 25 on the bike then I have a light B'fast ( 1xweetabix & peanut butter on toast at 5, when I wake) this seems to work ok for me.
If it's a long/hard session, I'll have a rice or pasta meal about 9 in the evening and top up in the morning with a smoothie mixed with oatmeal in it!
I completed the Singapore marathon in December 09 and the start time for that was 05:30 so I went to bed at 9pm and woke at 3am for breakfast and continued to 'top-up' untill 45mins before start time. Managed to completed it Sub 4hrs, the temp on starting was 25C and on finishing was 34C
The early training starts worked well on race day
Hope this helps!
Never had the problem before but tried some calories pre-training and suddenly it was much easier.
I now use a Multipower carbo boost sachet (or 1/2 of one depending) http://www.multipowerukshop.com/shop/ac ... rbo-boost/ but a bit of the CNP Pro-recovery powder does the job as well http://www.cnpprofessional.co.uk/all-pr ... very.html/. You only need enough to bring up your sugar levels.
Everyone is different though, so could be too much training or something else but maybe worth a try.
Yes take some high food before bed at night might help you.
If you train in the morning you must eat something before you embark (if you continue to train early morning without breaking the fast you run the risk of losing lean muscle mass, injury and illness). The key issues that many athletes have a prob with is eating early enough. There are a couple of things you can try if you are not up 2-3 hrs prior to training:
Solid foods - try things like jaffa cakes, energy/cereal bars, home made fruit salad, cold pasta salad (tomato-based sauce), toast and honey/jam etc. Make sure the snack is low fat and low fibre (slows digestion and absorption).
If you can't tolerate solid foods (i.e. you vomit or suffer gastrointestinal discomfort) then try liquid meal replacement drinks (low fat and fibre), small smoothie, dilute fruit juice (50% with water), isotonic energy drink etc.
Keep experimenting with different variations (solid foods first the liquid). More often than not you will find a solid food option that works for you.
Eat Smart
the blood system work more easy at the morning and it's give you the heavy feeling.
you should wake up 1 and half hour before the practise and eat and drink something,
let your body and your blood system wake up to.
the tradition is to do easy prictises in the morning and not to axpect for a improving one.
hope i helpes you!
I use regular training courses and diligently record my times so I can measure progression. Interesting my best times are always produced after work and never before work. Even at weekends I will now often train in the afternoon.
This works great in summer, but with the short days in winter it is more of a challenge. I have recently overcome this buy purchasing a light that I can both run with and ride a bike with.
http://www.magicshinebikelights.co.uk/magicshine-mj-808-sports-light-kit.php?item=73
Even training in the dark is better than getting up early on those cold foggy mornings. I run and ride off-road for safety.
Just need to persuade the powers that be to run all the events in the evenings now!
I started with a lite type of exercise and run daily in the morning to keep myself fit and fine...
It also helps to keep me fresh all the day;..
Thanks
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Unlocked Blackberry
training, if you continue your morning session, You will overcome on this problem.
Baltimore personal trainer