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CITY SURF
Training Manual 2015
Contents
WINNING RACE TIPS FROM LARA TAMSETT 3
TIPS FOR BEGINNER RUNNERS
5
TOP 10 RUNNING TIPS 7
C2S RACE DAY STRATEGY 8
GOAL SETTING AND PACE CHART 10
RECOVERY FOR PERFORMANCE 11
FIT. LEAN. CLEAN. C2S WINTER CHALLENGE
13
NUTRITION FOR RUNNERS 15
SAMPLE FIT. LEAN. CLEAN. MEAL PLAN 17
FIT. LEAN. CLEAN. SAMPLE RECIPES 18
CONTACT EAST SIDE CREW
Head Office Studio 59 Clovelly Road, Randwick NSW 2031.
Phone 0401 292 928
Email [email protected]
eastsidecrew.com.au
Pain is temporary,
but glory is
everlasting
City to Surf Training Program
I follow my normal training program when preparing
for the City to Surf:
• Monday: 50min run (11.5km) in the morning and an
easy 30min recovery run (6km) in the afternoon • Tuesday: Track session, for example 10x400m
(45sec jog recovery), 5 min break, 4km tempo/
threshold effort
• Wednesday: 75 min run (18km)
• Thursday: Hill session, for example 30x100m hill
efforts (jog back recovery)
• Friday: 40min run (9km) in the morning and an easy
30min recovery run (6km) in the afternoon. • Saturday: 6-12km threshold/tempo Winning Tips from
LARA
TAMSETT
• Sunday: 1hr 45min long run (25km)
Two time winner of the City to Surf,
Lara Tamsett (who is part of our
amazing team of C2S Running
Coaches!) gives us her tips on
preparing for and racing in the City
to Surf! Lara’s best time in the race is
46.54 – so she knows her stuff!
Average Distance I Run per Week
I average 120 km/week normally, however the week
before the race I would significantly reduce my
mileage. This is called tapering, and I would reduce
my training load by about 40% so that I feel fresh on
race day.
3
Tips for race day?
Tips for first time C2S runners
Leave plenty of time in the morning to get a good
meal/snack in, get to start line and warm up properly.
There is nothing worse than feeling rushed on race day
and wasting precious energy on stress.
Feel good at half-way! No-one ever races well if they
get to half-way absolutely spent. Nor is it an enjoyable
way to race. Be conservative before you hit Heartbreak
Hill, as that is when the race really starts. Assess your fitness accurately and truthfully before
race day, and work out a pace that is challenging yet
capable for your level. Make sure you DO NOT go
faster than this pace before half way, but if you’re still
feeling good after that then pick it up the second half
and finish strongly. It is amazing how many people you
can over-take during the second half of a race if you
finish well. Strategies for Running the C2S
I always focus on whoever is ahead of me, and try to
pick people off one by one. This is a great distraction
from thinking about the pain you’re in/how far you have
to go etc, and it is also a great strategy for working
through the field and improving your placing.
Tips for running the hills!
Where do you like to go to celebrate
winning? (We go to Ravesi’s and
celebrate as if we have won!)
Running downhill well is all about letting go. The worse
thing you can do is try and hold yourself back, as this
slows you up and will mean you’ll end up with very sore
quadricep muscles the next day. I firstly like to stay in the VIP tent at the finish line for
as long as possible. I get in as many friends and family
members as possible and take complete advantage of
all the amazing free food and drinks. After we literally
get kicked out of the tent, we head somewhere in
Bondi so I can keep getting free drinks! In the past
I have gone to Ravesi’s and the Beach Hotel. I often
end the night at Miss Chus for a well-earned dumpling
feast. Running uphill is all about strength, good form (don’t
slouch forward, but stay upright and drive forward with
your glutes) and power of the mind (you have to be
tough mentally and learn to go harder when you start
to hurt). I also recommend the technique of zig-zagging
up Heartbreak Hill. If you run corner-to-corner (i.e
going diagonally across) you’ll end up running the least
amount of distance. A Quote I love
Pre-Race Meal
The night before the race I like to have a carbohydrate
rich meal. Sushi is a favourite. In the morning, I will have
my usual pre-race meal of a banana on two pieces of
wholemeal toast with honey (2-3 hours before the gun)
and 2 strong coffees. I will then snack on a power bar
and sip on a Gatorade, which will ensure I keep fuelled
without feeling full or heavy. 4
“Pain is temporary, but glory is everlasting”. Remember
that the satisfaction you feel after you cross a finish line
(knowing you have raced as hard as you could) will stay
with you far longer than the memory of any pain you
feel during the race. Tips for Beginner Runners
2. Run, Run, Run!
Starting your running journey is a really exciting
+ daunting time. When you are just starting
out, it is really important to just focus on setting
smaller goals.
The best thing you can do if you want to improve
your running and your fitness, is to run! Just get out
there consistently. Every second day is perfect. Not
many people love running when they are starting
out - let’s be honest - it’s a struggle and it seems like
everyone else is doing it a lot easier than what you
are! But when you are starting, you don’t need to run
long distances, or even run fast, both of those things
will come. The main thing is to get and run. When I
first started running (after around 5 years of not doing
any long distances runs), I started off with running the
same 5K loop every morning. I would break it up into
sections, and set a goal for myself for each section.
This made the run seem shorter, and mentally it was
easier as I was only thinking about the next section. You
don’t need to start with this distance if you don’t feel
comfortable doing that - just choose a good loop that
you feel confident doing.
Part of the reason that it is daunting, is because
we tend to think about having to run for an hour
or so on our second or third run. If you give
yourself enough time, you can build up slowly
and really enjoy each and every run that you do.
Running gives you such a sense of
accomplishment, freedom and fitness! It is one of
the fastest and easiest ways to get fit and there
is no better feeling when you break through and
feel like you are flying!
If this race is the start of your running journey,
then we have shared some really simple tips on
how to improve your running quickly and learn to
really love to run!
3. Stay Positive
1. Have fun, smile and enjoy running!
Beginner runners are often really hard on themselves. When you have been running for a while, you start to
appreciate that some days you will have good runs and
other days you will just feel crap. Tired, exhausted...
whatever. But often, if you just head out for a run
anyway, you general end up feeling pretty good and
can even finish strongly. But at the end of the day, you
just need to keep a pretty positive attitude and not
beat yourself up when you aren’t feeling your best.
Running is fun, it makes you feel good, it gets your
blood pumping, it strengthens and tones your whole
body, it helps you to clear your head, it gets your
endorphins going, it gets fresh air into your lungs and
it makes you fitter and stronger. So enjoy it! Smile
- appreciate being fit and healthy and be proud of
yourself for getting out there and running. If you don’t
read any of the other tips - just remember this one!
Enjoy it!
5
4. Set a goal!
6. Cut down your walking time
I seem to say this about everything, but it is just so
important to set yourself a goal when you are starting
to run. Goals help to keep you motivated and give you
a reason to get out of bed in the morning! Start with
something small and achievable. Beginner runners are
often pretty hard on themselves. There are so many
fun runs and events on at the moment, chose one and
enter yourself - it is the best motivation there is. We are
just about to kick off our City to Surf Training program
and have an awesome group of beginner runners
doing it with us.
When you are starting to run or starting back running,
you will definitely feel like you need to walk at times
to get your breath back. This is fine - no problems at
all, just try to get out of this habit as fast as you can.
When you continue to run whilst out of breath, you are
teaching your body to be able to recover whilst still
moving. So next time you run up a hill, practice running
over the hill and start to slow down your breathing
and try to recover whilst still running or jogging. The
more you can do this, the faster your running fitness
will improve. When I was coming back from having my
baby, my mantra was “just keep running.” It doesn’t
matter how slow, just keep running.
5. Time yourself
7. Strength and Stretch
Have at least one run each week where you are timing
yourself. This way, you can track your improvement.
Seeing yourself improve each week will do wonders
for your running confidence and motivation. We like
to do a time trial every six weeks, so we can track our
improvement and make sure we are on track with our
programming. We also like to do a simple out and back
run. Run out for 10, 15 or 20 minutes and then try to
negative split - get back to your starting point in under
10, 15 or 20 minutes. It is a great way to teach yourself
to leave something in the tank to finish strongly with.
Both of these things are so important if you want to
build your strength and speed as a runner and remain
injury free. Runners need to have strong legs, strong
core, strong glutes and even upper body strength to
stop them from slumping forward in a long run. You
need to be supple and keep your joints lose. I would
really recommend doing a weekly yoga class or stretch
to help balance out your running.
6
Becoming a Faster, Stronger Runner
Running technique top ten tips!
1
LAND MID
FOOT
Land each stride
on the mid foot
or balls of your feet.
Striking the ground with
your heels causes you
to decelerate so you
slow yourself down with
each step.
2
MAINTAIN
A STRONG
TORSO!
Stay strong
through your hips and
keep your upper body
as straight and tall as
possible. Try to avoid
your hips collapsing as
you run.
3
BE LIGHT ON
YOUR FEET
Heavy landing
causes extra
strain on your joints
and bones.
4
6
9
5
7
8
10
LEAN
FORWARD
INTO YOUR
RUN
Lean your upper
body leaning slightly
forwards into the
direction you are
running. It will help
drive your momentum
forwards. The slight
lean of your upper
body should start at
your ankles, not at
your hips.
SHORTEN
YOUR STRIDE
UP HILLS
Shorten your
stride on hills to avoid
your legs burning out.
KNEE AND
HEEL DRIVE
Drive your knee
forward and
pick up your heels on
each stride so that your
feet come up directly
under your bum.
RELAX YOUR
UPPER BODY!
Keep your
upper body
relaxed and let your
arms swing loosely by
your side.
POINT YOUR
KNEES, FEET
AND TORSO
FORWARDS.
Keep your toes and
knees pointing forwards
and when you kick back
at the end of the stride,
keep your heels in line
with your knees.
7
RECOVER!
Make sure
you take time
to recover
properly between
runs. Eat well, stretch
and make sure you are
getting enough sleep.
LOVE
RUNNING!
Always relax
and enjoy
your run! And don’t
forget to smile!!
Tips for Running the City2Surf
Nothing gets us as nervous or as excited as planning our race strategy for the City2Surf. If you are
busy googling tips to help you train for and race in the City to Surf, then rest assured, we have put
together some of our best tips to help you feel confident for the race!
Training
The Morning of the City to Surf
In the lead up to the race, you need to focus on three
things:
•
Start drinking small sips of water as soon as you
wake.
•
building your endurance through a weekly long,
slow run.
•
•
increasing your leg strength and power so that
you can power up Heartbreak Hill. Hills and stair
intervals are great for this, as is our strength
training for runners which you can find on our blog
at eastsidecrew.com.au/blog.
Eat a meal high in carbs at least an hour before the
race and then sip on water or gatorade. Banana
and a piece of toast with honey is great, or a low
fat muffin or a couple of dates and a banana.
•
Arrive early. There are huge huge crowds, so if
you are keen on getting a spot towards the start of
your group, you need to arrive early.
increasing your running speed and fitness through
•
Take your own safety pins.
•
Wear old clothes which you can discard at the start
line.
•
If you need to go to the toilet, try to go as soon
as you arrive at the race, as the queues get really
long the closer you get towards the race
•
Try and do some active stretches to warm your
body up before the gun goes.
•
Enjoy the amazing atmosphere!
•
interval training at least once a week.
If you can, practice part or all of the course in the lead
up to the City to Surf. During our 10 Week City to Surf
program, we do intervals up Heartbreak Hill, practice
the downhill finish into Bondi and do a practice 14K
race which follows most of the course.
8
During the Race
The City to Surf is 14K, but the real race begins at
Heartbreak Hill. You want to get to Heartbreak Hill
feeling good and with plenty of energy, so you can
really push hard on the way home.
The Start!
First time runners, be careful of the start where
everyone takes off like a bull at a gate! Resist the urge
to sprint down Williams Street, but rather use it as an
opportunity to get yourself in a comfortable rhythm
early on. The earlier you can get your body into a
comfortable running pattern, the better. There is a fair
bit of jostling at the start, so expect some elbows and
some people to be cutting you off. This is just part of
the City to Surf, so don’t let it phase you.
Lean slightly forward into the hill and shorten your
stride length and increase your stride rate.
So shorter faster steps up hill.
•
Use your arms, if you arms are moving, your legs
will follow.
•
Don’t walk! Don’t even let the thought of walking
enter your head. If you need to, slow down your
pace and as soon as the hill flattens out, start to
pick your pace back up again. It is much, much
easier to keep running than to stop and walk.
•
Stick to the left of Heartbreak Hill. At least the
amazing view of the Harbour Bridge will keep your
mind off the pain in your legs!
The Finish
Once you start the descent down to Bondi – go for it!
How you run the downhill in the City to Surf will make
or break you, so you want to be able to really kick on
the downhill. Similar to running up hill, lean in the hill,
shorten your stride a little and let yourself go a bit.
Holding back actually puts more force through your
quads, which will make the last one kilometer extra
hard! Speaking of which, once you get to Nth Bondi
RSL you have just over a kilometer to go. So make sure
you have a little something saved to really push hard
Hills
There are actually a few hills before you get to
Heartbreak Hill. There is a big incline up to Edgecliff
and also in between Double Bay and Rose Bay, so just
be aware that you do have some hill work to do before
you get to the biggie! Read our tips below for how to
tackle the hills. Two time winner of the City to Surf, Lara
Tamsett, recommends that you get to half way feeling
good. This means, not flogging yourself on the hills
(including Heartbreak Hill) so that you can finish the
race feeling strong. You can make up a lot of time if
you are feeling good for the last 3k into Bondi (a lot of
which is down hill).
for this last k.
Nutrition
Once you get to Heartbreak Hill, you are almost at the
half way point of the race. Our hill running tips below
apply to Heartbreak Hill, but just remember, it is the
first kilometre of Heartbreak Hill which is the toughest.
Once you pass Kincoppal Rose Bay school, you are
over the worst of it and can start to pick up your pace.
Enjoy the great view and the crowds cheering you up
the hill.
Check out our nutrition tips for runners later in this
manual. Just make sure you are well hydrated before
the race starts. There is water offered on the course if
you need (and depending on how competitive you are
– as the water stations will slow you down a bit if you
stop for a sip!). If you do get some water on the course,
a good tip is to pour a bit out and then squeeze the
cup into a funnel. That makes it a lot easier to drink
whilst still running.
Also, be aware that there are a few smaller hills after
Heartbreak Hill, so don’t think you are done on the hill
front. There are a few little hills around Dover Heights
and a longer incline which can really burn if you have
spent all your energy on Heartbreak Hill
If you want to use a gel during the race to boost your
blood glucose and give you that little kick at the end
of the race, go for it, but just practice it in training
beforehand to see how you feel.
Tips for Running Up Hills
Above all – make sure you enjoy the atmosphere on
race day!
When you are running up hill, you want to maintain
good technique to avoid using extra energy. Here are
a few simple tips:
•
•
Good luck
Keep your torso strong and your head looking up
around 10-15 metres ahead of you. This will help
the flow of oxygen through your body.
9
Setting Goals
Good goals are simple, measurable and achievable.
It will help keep you motivated and on track with your training.
SET YOURSELF A GOAL TIME TO FINISH YOUR RACE.
MY CITY TO SURF GOAL TIME IS
Pace Chart
Use the pace chart below to help you stay on track to achieving your goal finishing time.
GOAL TIME
SUB 60
SUB 70
SUB 80
SUB 90
SUB 100
Pace Per K
4.17 min / km
5 min / km
5.42 min / km
6.25 min / km
7.08 min / km
5K Time Trial
(10 – 15s faster)
4.02 min / km
4.40 min / km
5.30 min / km
6.10 min / km
6.50 min / km
8K Run
(5 - 10s faster)
4.10 min / km
4.45 min / km
5.35 min / km
6.20 min / km
7 min / km
2K Intervals
(40 s faster)
3.40 min / km
4.20 min / km
5 min / km
5.45 min / km
6.30 min / km
1K Intervals
(1 min faster)
3.17 min / km
4 min / km
4.42 min / km
5.25 min / km
6.08 min / km
10
Better Recovery = Better Performance
Four Simple Steps to Better Recovery
Recovery sounds so boring, it’s like the
homework of training. But think about this for a
second, recovery is where your body becomes
fitter and stronger. You do small amounts of
damage to your muscles during a session, and
then when you finish your session, your body
starts to repair itself. This repair process can
be slow or fast, depending on what you do
to help. The faster you can recover, the more
you can push yourself at training and the faster
your fitness and strength will improve!!! Sounds
amazing right!
Eat Well!
In a nut-shell, your body needs protein and
carbohydrates within 30-60 minutes after you finish an
intense training session. Eggs on toast, protein based
smoothies, yoghurt with muesli and berries are all
great options.
On the flip side, if you don’t recover properly you
feel tired, your body feels heavy and you increase
the chances of becoming injured or sick.
When you are tired and fatigued, we all know
that even getting to training feels like a struggle,
let alone pushing yourself once you are there. So
if you don’t recover properly between sessions,
you miss the opportunity to get the most out of
yourself at training and reach your fitness goals.
So YEAH!! Let’s recover properly!
Supplements are also really handy when you are
training intensely. Try to have a good quality fish oil
tablet at least twice a day as it helps to lubricate your
joints and reduce inflammation. Magnesium is great
for helping to relax muscles and prevent cramping. A
good quality multivitamin is also really beneficial when
you are training hard as it helps to ensure that you are
getting your basic nutrient requirements each day.
Use Water
Firstly, hydrate! You need to hydrate to replace the
fluid and electrolytes lost in sweat. Water is completely
fine for most sessions, but if it is an extremely
strenuous session or you have lost a lot of sweat, then
coconut water is full of natural electrolytes and is great
for post-training recovery.
At home, use these water treatments to help remove
lactic acid from your muscles. Have either a hot / cold
shower where you blast yourself under the cold for 30
seconds followed by 2 minutes of nice hot water or
otherwise a bath in epsom salts is great for recovering
and also relaxing!
11
Incorporate Rest Days
3. Quad Stretch
The body repairs and strengthens itself in the time
between workouts. If you are continuously training
without giving yourself a rest, then you are actually
weakening your body and overtime, injuries will
result. Rest days are also important mentally as well
as physically. Incorporating a set rest day into your
training program takes away that “should I train,
shouldn’t I train” mental battle we all go through some
days.
Stand on one foot, with one
hand on a wall for balance. Hold
the other foot with the opposite
hand and raise the heel of the
lifted foot to the buttocks (or as
close as comfortably possible),
stretching your quadriceps. Keep
your body upright throughout. Change
legs and repeat.
Give yourself at least one full day each week where
you aren’t doing any training. Your body actually
builds strength and fitness in the recovery days.
4. Hip and Lower Back Stretch
Sit on the ground with your legs
crossed. Lift your right leg and
cross it over the left, which
should remain bent. Hug the
right leg to your chest and twist
the trunk of your body to look
over your right shoulder. Change
legs and repeat (ie: looking over your
left sholder)
If you start to feel a slight niggle, this is your bodies
system of warning you that you are doing too much.
Pull back your training regime for a few days and give
yourself one or two days extra rest that week.
Stretch! Stretching after a run and on your rest days will help
you keep your body flexible and may your muscles
from becoming tight and prone to injury. Here are
some simple stretches that you should make sure you
do after training and again at night when you get
home.
5. Groin Stretch
Seated, put the soles of your
feet together. With your elbows
on the inside of your knees,
gradually lean forward and
gently press your knees toward
1. Calf Stretch
Stand about three feet from a
wall, feet at shoulder width
and flat on the ground. Put
your hands on the wall with
your arms straight for support.
Lean your hips forward and
bend your knees slightly to
the ground.
6. Hip Flexor Stretch
stretch your calves.
Get into the kneeling position
on one knee with the other leg
out in front as per the image
above. Squeeze your glutes on
your back leg to push your hips
forward.
2. Hamstring Stretch
Lie down with one leg straight
up in the air, the other bent
with foot flat on the ground.
Loop a towel over the arch
of the lifted foot, and gently
pull on the towel as you push
against it with your foot to the
point where your muscles contract.
12
Fit. Lean. Clean. 4 Week Challenge!
Our Fit. Lean. Clean. Winter 4 Week Challenge starts on 6 July!
This is the ultimate program to get you in the best shape of your life and
help you to achieve your personal best in the City2Surf. Last year, we
helped 50 runners achieve their personal best times through the
Fit. Lean. Clean. Winter Challenge.
6
WHAT DOES FIT. LEAN. CLEAN. INVOLVE?
•A four week clean + lean nutrition program based
solely on natural wholefoods that will leave you
feeling nourished, lean and energised. The Fit.
Lean. Clean. nutrition program is designed to
promote detoxifcation and fat loss whilst allowing
you to train at your peak.
•Personalised attention + guidance. Everyone is
different and has different goals. We want to help
you to make this Challenge work for you and your
lifestyle, so we are here to offer you all the support
you need.
•Unlimited mid-week training with East Side Crew
at any of our four locations. Bondi, Bronte, Coogee
and Queen’s Park.
•Results driven training program that will help you
achieve fast results.
• New and exclusive Fit. Lean. Clean. Training singlet.
13
•Access to our Fit. Lean. Clean. online support
group where we will share daily fitness + health
tips, motivation and inspiration.
•RESULTS! Lose up to 6 kilos of body fat. Increase
lean muscle mass. Increase your fitness, strength
and endurance. Reduce stress and improve mental
clarity and well-being. Increase your energy levels
and feel your best. Feel strong, lean, confident and
proud in yourself and your achievements.
Winter Challenge Results!
Mark and Sally Greenwood
Mark deserved every single result that he achieved
during the Fit. Lean. Clean. Winter Challenge. His
dedication to training and the nutrition was second
to none and he really helped to inspire and motivate
others to achieve their best! In his words “No
Excuses!” Mark lost over 8 kilos of body weight,
reduced his body fat percentage to 11%, lost 6cm of
fat from his waist and 4cm from his hips.
Which meant that for her to be really successful at the
Challenge, she had to be a lot more prepared than
anyone else. And she certainly was. She prepared
all her meals in advanced and really inspired others
with her dedication and planning. Her results were
amazing. Despite not being able to run for most of
the Challenge, she still managed to run the C2S in
under 70 minutes and really focussed on improving her
strength at weights.
Mark also ran a PB in the City2Surf, after only 5
weeks of real training. He finished the race in under
58 minutes - placing him in the top 1.5% of 65,000+
finishers. Amazing!
Now that I have completed the challenge I’m amazed
with the results I achieved in just 5 weeks. I’ve seen
a lot of detox’s/challenges in my time but the one by
ESC is second to none when it comes to the detail and
providing you with the tools needed to achieve your
goals. From the meal plans to shopping list to nutrition
articles and (my favourite part) the Facebook group
with great chat and motivational videos uploaded. The
ESC challenge also sets you up to easily maintain a
healthy lifestyle. Thanks Kimmy & Troy, I look forward
to the next one.
Sally was absolutely incredible during this Challenge.
She travels a lot for work, heading to Canberra,
Melbourne and regional Australia almost every week.
The timing of the Winter Challenge was perfect for
us, with City2Surf to focus on at the end and a few
months of partying behind us, I was very focused
on surviving the detox part of this Challenge as I’d
never done it before. During the first week I started
to discover this was so much more than just a detox!
As the challenge went on I was feeling more alert at
work and more awake in the mornings. No more 3pm
chocolate craving. I really loved that I could see results
quickly, my skin is bright and my muscles are more
defined. The meal plan is clear and super nourishing.
The training sessions were fun and I enjoyed trying
new exercises. The support from the crew was what
really made this challenge awesome I couldn’t have
done it without you all and of course my super-human
husband Mark! #TeamGreenwood.
Thanks Kimmy and Troy xx
Kelly McGowan
This was Kelly’s first Challenge after training with us for
a couple of months. Her results were the best I have
seen from any female doing our Challenge. Kelly lost
6 kilos and 31cms off her waist, hips and thighs! But
the best thing to see what the change in her attitude
at training and the discipline that she took into all
areas of her life. Half way through the Challenge, Kelly
broke two of her fingers playing netball. Where a lot
of people may have used this as an excuse, Kelly just
found new ways to train and kept up with her clean
eating, following the meal plan to a T.
The Winter Challenge was absolutely the best thing
I have ever done for my health and fitness. I lost 6 kg
14
and 31cms (from my waist, hips and thighs) and I have
never felt this lean, strong, energetic and positive. The
key for me was preparation and goal setting. Having
systems in place and keeping my goals in the forefront
of my mind helped me through those times when
my willpower was struggling. The compliments I am
receiving from family and friends, along with my sense
of personal achievement are worth so much more than
that Friday afternoon glass of wine or sneaky slice of
cake! Thank you so much Kimmy, Troy and the entire
Crew for helping me to achieve something I’ve always
struggled with on my own. I’ll be back!
NUTRITION
FOR RUNNERS
Nutrition is so
important for runners
for three main
reasons:
1 WEIGHT LOSS
Running is so much harder when
you are carrying extra weight. It
puts more pressure on your bones
and joints, you have more weight
to carry around and if you have put
on weight as a result of poor eating
habits, then chances are you aren’t
performing at your best when you
are running. If you are struggling
to reach your goal weight, then I
would really recommend that you
join the Winter Challenge and
we can help you to reach your
goal weight in a really healthy
and sustainable way which won’t
jeopardise your running.
2 PERFORMANCE
Training, Recovery and Nutrition
are the keys to reaching your
peak performance. All are equally
important, however, most runners
give a lot of thought, time and
energy to their training, and very
little to their recovery and nutrition.
Nourishing your body during the
week with the right foods will help
to reduce your recovery time, help
you to gain strength from each
session that you do and help you to
perform at your peak.
3 AVOIDING INJURIES
Injuries, especially small niggly
injuries often occur because we
don’t recover properly between
sessions or we are building up too
fast. Knowing the right foods to
eat between sessions will help your
body to recover faster. Giving your
body the right nutrients will ensure
that you are training in an energy
deficient state.
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A good diet isn’t hard. It is actually
really simple once you know the
right foods to eat. We have put
together a sample meal plan that
gives you an indication of what
your week should look like.
A lot of runners underestimate the
importance of nutrition in their
training and performance. Good
nutrition can not only help you
to perform better at training, but
it will also help you to recover
properly and ensure that you are
ready to perform on race day. A lot
of people pull up really sore after a
big training session. If you ensure
that you are eating the right foods
before and after you run, you will
help your body to recover a lot
faster, and also to become a lot
stronger – as strength and fitness
are built in the recovery period! Help your training by following
some of the basic principles for
eating for performance.
NUTRITION
GUIDELINES!
What are the best foods to eat
before training?
Keep it simple.
Foods high in carbohydrate are the best to eat
before training as the carbohydrates are readily
converted to fuel by your body. Protein and fats
take longer to be digested and converted to fuel
and therefore take more energy to be converted
to a readily available source of fuel.
Some good snack ideas are toast with jam or a
small amount of peanut butter, bananas, dried fruit,
apple with the peel removed or low fat muesli bars.
On the go!
For runs less than 45 minutes, water is enough. Runs
over 75 minutes require replenishing with carbs as
well as electrolytes, and sports drinks do the trick.
Fill your drink bottle with half water, half sports drink,
or otherwise carry a gel. Have it after the first 45
minutes and then every 45 minutes after that.
If you are going to use gels or sports drinks in the
race, it is a good idea to use them in your training
sessions as well. You don’t want to get to the race
and find out that they make you sick!
Should I eat before I run?
When you eat, the energy from food is converted into
glycogen and stored by your body in your
muscles as muscle glycogen.
If you are running for under an hour,
your body has sufficient stores of
muscle glycogen to get all the
energy you need for your
run. For runs under
an hour, it is not
essential that you
eat beforehand.
You just need
to ensure that
you are properly
hydrated.
If you are running
for more than an
hour, you should eat
a snack that is high in
carbohydrates and low
in protein and fats at
least half and hour before
you run.
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City2SURF
MEAL PLAN
MONDAY
FRIDAY
WAKE UP: Hot Water with Lemon
BREAKFAST: ESC Protein Shake
LUNCH:
ESC Superfoods Salad
DINNER: Salmon + Tomato Salsa
AM SNACK: 2 Corn thins with almond spread
PM SNACK: Chopped veggies with
1 Tbs. Hummous
WAKE UP: Hot Water with Lemon
BREAKFAST: Power Porridge
LUNCH: Pumpkin Soup
DINNER: Quinoa + Kale Salad
AM SNACK: Corn thins with ¼ avocado.
PM SNACK: Chopped veggies with
1 Tbs. Hummous
TUESDAY
SATURDAY
WAKE UP: Hot Water with Lemon
BREAKFAST: Power Porridge
LUNCH: Salad + Protein Wrap
DINNER: Curry + Lentil Soup
(Recipe on the Blog)
AM SNACK: 2 Corn thins with ¼ avocado
+ tomato
PM SNACK: Chopped veggies with
1 Tbs. Hummous
WAKE UP: ot Water with Lemon
BREAKFAST: Eggs + Spinach + Mushies
LUNCH: Quinoa + Kale Salad
DINNER: Slow Cooked Lamb Salad AM SNACK: ½ cup berries with
1 Tbs. Greek Yoghurt
PM SNACK: 10 almonds
WEDNESDAY
WAKE UP: Hot Water with Lemon
BREAKFAST: ESC Protein Shake
LUNCH:
Slow Cooked Lamb Salad
DINNER: Eggplant Salad
AM SNACK: Corn thins with almond spread
PM SNACK: Chopped veggies with
1 Tbs. Hummous
SUNDAY
WAKE UP: Hot Water with Lemon
BREAKFAST: Eggs + Spinach + Mushies
LUNCH: Curry + Lentil Soup
DINNER: Chicken + Quinoa Salad
AM SNACK: ½ cup berries with
1 Tbs. Greek Yoghurt
PM SNACK: 10 almonds
DRINKS
THURSDAY
Water + Herbal Tea + Water with
Raspberry and Mint
WAKE UP: Hot Water with Lemon
BREAKFAST: Winter Berry Smoothie
LUNCH: Moroccan Salad
DINNER: Pumpkin Soup
(recipe on the blog) AM SNACK: 2 Corn thins with almond spread
PM SNACK: Chopped veggies with
1 Tbs. Hummous
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Healthy Recipes!
ESC POWER SMOOTHIE
PROTEIN PORRIDGE
Ingredients
Ingredients
2 tbls Crew Protein Powder
1 cup of almond milk
1/2 cup of mixed berries
1/2 Banana
1 Tbls Greek Yoghurt
Dash of cinnamon
Dash of vanilla extract
1/4 cup rolled oats
Directions
Directions
1 cup almond milk
2 Tbls Crew Protein Powder
1/2 cup mixed berries
1/2 banana
1 tbls Greek Yoghurt
Combine all ingredients in a large blender
and blend until mixed.
Combine oats, protein powder and rice milk.
Heat in a saucepan on a medium heat for two
minutes or until porridge thickens. Place in
bowl and top with banana, mixed berries and
greek yoghurt.
Enjoy for breakfast or have half serve as a
mid-morning or afternoon snack.
5
ESC POWER SMOOTHIE
is available at • Café Salinas at Bronte Beach • Green Mango Café at Clovelly • Courtyard Café at Coogee
Or you can purchase ESC Protein Powder directly from East Side Crew.
6
18
WINTER BERRY SMOOTHIE
This is really similar to the Power Porridge,
but it is great for mornings when you are
rushing out the door, but need something
warm and nutritious.
WARM BANANA
CHAI SMOOTHIE
Ingredients
Ingredients
1 banana
1⁄3 cup rolled oats (or use 1⁄3 cup of
Brookfarm Power Porrij)
Pinch cinnamon
1 cup almond milk
2 heaped teaspoons Crew Protein Powder
½ cup mixed berries
2 Tbsp. ESC Protein Powder
Pinch nutmeg
2-3 drops of vanilla extract
1 cup almond milk
1 Tsp Maca Powder
1 Tbsp. Chia Seeds
1 Tsp Chia Seeds
Directions
Directions
Place all ingredients in a saucepan and heat on
a medium heat until smooth and creamy. Using
a blender, blend until smooth. Serve in a bowl or
glass. Drink or slurp like a warm winter smoothie!
Place all ingredients in a saucepan and heat
on a medium heat until smooth and creamy.
Using a blender, blend until smooth. Serve in
a bowl or glass and top with chia seeds. Drink
or slurp like a warm winter smoothie!
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ROAST VEGETABLE SALAD
WINTER QUINOA SALAD
Ingredients
Ingredients
2 large cups of baby
spinach
1 small sweet potato
1/2 cup white quinoa
2-3 cloves of garlic
1 cup of kale
1 Tbsp. olive oil
1 cup organic vegetable
stock
2 – 3 whole baby
beets
1 Tbsp. cumin
2 large carrots
¼ cup pine nuts
½ avocado
Directions
Peel baby beetroot, carrots, sweet potato and
garlic. Cut into large chunks and place on a
baking tray. Combine olive oil and cumin and
drizzle over veggies. Sprinkle some Himalayan
Crystal Salt over the top. Bake in a hot 200
degree oven for 30-40 minutes. Add pine nuts
to the veggies for the last 2-3 minutes.
Wilt kale in a hot pan by stir-frying with a small
amount of olive or coconut oil. Combine with
baby spinach and roasted veggies, pine nuts
and diced avocado. Serve with 100g of lean
protein.
1/3 cup of pumpkin
seeds
Pesto
1 small bunch of
broccolini
60g pistachio kernels
1/3 cup frozen peas
1 cup kale
1 cup baby spinach
Finely grated zest and
juice of 1 lemon
1/2 avocado, diced
30g of Danish Feta,
crumbled
1/3 cup basil
1/2 cup olive oil.
Directions
Place the quinoa and the stock in a saucepan and
bring to the boil. Reduce heat to a medium and
simmer for 10 minutes or until the quinoa gets the
little white tails that tell you it is cooked!
Bring a second pan of water to the boil. Add
broccolini and cook for 2-3 minutes. Add the peas
and cook for a further 1-2 minutes.
To make the pesto – blend all ingredients together. Save half of the pesto for another day. Or better
yet – make double and place half in a cute little
jar. What a great homemade pressie to give to
someone!
Place quinoa, broccolini and peas on a plate. Top
with baby spinach, avocado, feta and pumpkin
seeds. Drizzle over with 1/2 of the pesto.
20
at
This salad is available Beach.
te
on
Salina’s Café at Br
My new
favourite salad.
So tasty and so
good for you.
QUINOA AND KALE SALAD
ESC SUPERFOODS SALAD
SERVES 2
Ingredients
Ingredients
½ cup of quinoa
2 cups baby spinach
½ cup of light coconut milk
½ cup water
1 cup green beans
1 cup of kale
1/3 avocado
2 x 100g chicken breast
1 cup snow peas
1 lemon
1 cup asparagus
1 Tbs. olive oil
100g smoked salmon
2 stalks of celery diced
sprinkle of cashews
½ cup snow peas chopped
Serve with dressing of 2 tbls seeded
½ avocado
mustard and 1 tbls olive oil.
Directions
Combine quinoa, coconut milk and water in a
saucepan and bring to the boil. Then simmer for
10 mintues. Boil a jug of water, and pour over
kale. Leave for 1-2 minutes until Kale is bright
green and then drain and set aside. Fry diced
chicken in a pan for 10 minutes or until cooked.
Combine olive oil and juice of 1 lemon for the
dressing. Combine kale, chicken, quinoa and
veggies on a large plate and pour over dressing.
Top with avocado. Yum Yum Yum.
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MOROCCAN CHICKEN SALAD
Ingredients
150g chicken breast fillet
2 tbls each of cumin,
paprika & olive oil
2 cloves of garlic crushed.
Capsicum
1 tin chickpeas
Directions
Marinate chicken in 1/2 cumin, paprika,
olive oil and garlic mixture for 10
minutes. Grill on hot plate for
5 mins each side and slice to serve.
Serve with salad of rocket, capsicum
and chickpeas and remaining dressing.
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SALMON WITH TOMATO SALSA
Ingredients
2 x 100g salmon fillets
4 cloves garlic, minced;
1 Tsp. sea salt;
1 Tsp. freshly ground black pepper;
1 Tsp. paprika;
2 Tsp. lemon zest;
2 Tbs. fresh lemon juice;
4 Tbs. olive oil;
1 bunch asparagus;
Punnet of Cherry Tomatoes
Directions
In a small bowl, combine the garlic, salt, pepper,
paprika, lemon zest, lemon juice and olive oil.
Whisk well. Rub the salmon thoroughly with
the mixture on both sides. Place in a covered
dish to marinade in the refrigerator for about
35 minutes. Repeat with the asparagus. Once
the salmon has marinaded, place on the baking
sheet and place in the oven to broil for 8 to 10
minutes, or until pale pink and flaky. In a small
bowl, combine the garlic, lemon zest, lemon
juice, olive oil, salt and pepper. Whisk well. Add
the cherry tomatoes. Toss the mixture together.
Serve over the salmon once it’s cooked.
SLOW ROASTED LAMB SALAD
(SUNDAY SPECIAL)
Ingredients
1 shoulder of lamb slow cooked.
1 tin of whole baby beetroots
½ small butternut pumpkin
1 small tin of chickpeas
1 cup of coriander roughly shredded
2 cups of rocket
1 Tbs. of greek yoghurt
¼ cup Pepitas
2 Tbs. Olive Oil
Directions
To slow cook lamb heat 2 Tbs. of coconut oil in
a large pan over high heat and cook lamb for 5
minutes, turning once, until browned. Transfer
to a large roasting tin. Cook in a preheated oven
at 220C for 20 minutes then reduce heat to
160C and cook for 3-4 hours until tender. Dice
pumpkin into cubes and roast for 20 - 30 minutes
or until soft. Place spinach, coriander, pumpkin
seeds, beetroot, pumpkin seeds, pumpkin,
chickpeas and roasted lamb on a large serving
plate. Top with lamb, and then a dollop of Greek
yoghurt. Drizzle olive oil over salad and add salt
and pepper to taste.
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CURRY LIME AND LENTIL SOUP
CHICKEN AND VEGGIE SOUP
Ingredients
Ingredients
2 Tsp. coconut oil
1L Chicken Stock
1 Tbs. curry paste
2cm fresh ginger, grated
1 medium brown onion diced
4 kaffir lime leaves thinly sliced
2 cm piece fresh ginger grated
200g lean chicken breast thinly sliced
2 cloves of garlic, diced
1 broccoli cut into florets
1 Tsp. cumin seeds
½ cauliflower cut into florets
½ cup red lentils
¼ cabbage diced
1 small bunch of kale
100g baby mushrooms
1 cup vegetable stock
1 handful coriander
SERVES 2
SERVES 2
1 ½ cups water
Directions
400g can diced tomatoes
Combine stock, lime leaves, ginger, and chicken
in a large saucepan and bring to boil. Simmer for
8 minutes and add broccoli, cauliflower, cabbage
and mushrooms. Cook for a further 10 minutes.
1 Tsp. finely grated lime rind
¼ cup lime juice
Parsley to serve
Directions
Heat oil in a large saucepan, cook curry paste
until fragrant. Add onion, garlic, ginger and
cumin and cook stirring until onion softens.
Add lentils, stock, water and undrained
tomatoes and bring to the boil. Reduce heat
and simmer for 20 minutes. Add chopped
kale, lime rind, juice and parsley to serve.
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crew.com.au
www.eastsidecrew.com.au
www.eastside
List what ESC d
www.eastsidecrew.com.au
crew.com.au
www.eastside
CITY SURF
Training Manual 2015