'Training and Workouts\r'

'Erick Johnson is an heroism athlete who trains for the 3,000 meter race.  His readiness schedule involves crocked tone runs, anaerobiotic doorway breeding, cruise intervals, pace surge training and repetition training.  Interval training and speed courage also form part of his weekly worktaboos (Rogers, 2000).  The steady pace runs argon aimed at make up streak efficiency, developing the cardiovascular system and improving the military operation of capillarization.\r\nFor him to be capable to tolerate and buffer the beginning in lactic acid during running, Erick performs anaerobic threshold training.  Repetition training aims at  developing the pace consciousness of the athlete while pace-surging training involves alternate(a) steady-pace runs with surges r bursts off speed running.  This helps him to be able to adjust to the shifts in the pace during a competition. livelong these components of his training ar also aimed at increasing his enduranc e by lowering the rate at which lactate acid builds up and enhancing type O transportation. The exercises cede the effect of increasing his metabolic process to higher levels than that of the modal(a) human being.\r\nA weekly work out for Erick would be as follows, on a Monday he performs 20 proceedings of aerobic threshold training run, followed by build ups and a period of cool-down.  On Tuesday he does an easy run of the 3000 metre race.  On Wednesday he does negative split runs four times, after which he does build-ups.  When doing the negative split run, he starts with phoebe bird minutes warm up that involves walking briskly and jogging lightly.\r\nHe then  runs at a moderate pace for ten minutes and increase his pace over the next ten minutes then he cools down for five minutes.  (http:// orthogonal.away.com/outside/fracture/2000609/negative-split-workout.html).  On Thursdays he does five repetitions of the positive race pace unless that have been blu e down to 900metre races.  Erick does the easy run and practices accelerations which means he is practising to increase his speed on Fridays.  On Saturdays he does his best average speed for the race in 1000metre intervals then on Sundays he does a great run.\r\nHis training schedule sometimes changes by the week especially if a competition is close but with basically the same activities though at unlike frequencies and intervals.\r\nDaily Diet\r\nBreakfast\r\n2 slices whole stalk toast\r\nGrape fruit\r\n1 poached egg\r\n1 tsp butter or vegetable margarine or honey\r\n tiffin\r\n1 form clear vegetable dope up sprinkled with fresh herbs\r\nBrown rice\r\n1 cup beans\r\nGreen salad in season\r\nDinner\r\n2 slices meat steaks with vegetable\r\nCrisp bread\r\n25g cottage cheese with fresh herbs\r\n75g fresh fruit salad\r\nSnacks\r\n1 cup apple juice, canned\r\n½ cup birthday suit black berries\r\n1 piece fruit prevention\r\n3 fig bar cookies\r\nCrackles regular wheat   Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  ( husbandry, 2005)\r\nThe B complex vitamins are alpha for an endurance athlete especially because they have increased require for vitamins due to the higher metabolism rates that are above the normal population.  The B complex vitamins are also involved in system of ablaze(p) blood cells.  If deficient, violent blood cells formation is compromised conduct to fewer or poorly formed red blood cells resulting in rock-bottom capacity for oxygen transportation which would compromise the endurance of the athlete (Moore, 2004)\r\nDeficiencies of the B complex vitamin may result in decreased capacity for endurance.  Vitamin B6 takes part in different processes of metabolism involving proteins and glycogen.  A high protein diet will so result in increased need for vitamin B6.  Vitamin B12 is necessity for the formation of red blood cells and is also important to ensure their normal functioning.  Folic acid is also a requirement for red blood cell formation and metabolism of amino acids (Moore, 2004).\r\nReferences\r\nRogers J, 2000 USA Track and playing area Coaching Manual, Human Kinetics, ISBN 0880116048\r\nMoore J, 2004 Vitamins, USMS retrieved from http://www.usms.org/articles/articledispaly.php?a=77\r\nUSDA National Nutrient Database for Standard Reference, Release 20\r\n \r\n'