2005 Surrey Cross Country

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2005 Surrey Cross Country DEVELOPMENT SQUAD
WHAT HAVE YOU GAINED FROM TODAY?
TRAINING
NUTRITION
BIOMECHANICS
NEURO- LINGUISTICS
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BOOST OUR ENERGY BOTH PRE- AND POST- RACE
TOUGH TRAINING TARGETS PRODUCES QUALITY ATHLETES
NUTRITION
TRAINING
STRENGTH AND CONDITIONING BUILDS SUCCESSFUL
PERFORMANCE
MECHANICS
THE POWER OF THE MIND IMPROVES THE POWER OF THE
BODY
NEURO- LINGUISTICS
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20 WAYS TO FASTER PROGRESS IN CROSS COUNTRY i.e.
Develop Your Mind, Body and Will
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• Vary each training
• session

• Train regularly

• .

5. Be patient but stick to a plan with your
coach

• Base your training on the
• test result

• Test your fitness to
• confirm your progress

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7. Join the British Milers Club
6. Find a qualified coach

• .

10. Get 8 hours sleep a night
8. Read about athletics

• Eat moderate mealsregularly.

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• Build up muscular
• strength for running.

• Use running substitutes
• only if injured

• .

• Success is down
• to you.

• Dont neglect your
• speed

• Listen to your
• Coach.

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• Train at THREE
• different paces.

• Try different
• race tactics.

• .

20. Start each day right.
18.. Ice injuries immediately
19. Fortify the mind
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Q A SESSION 20 WAYS TO FASTER PROGRESS IN
CROSS COUNTRY i.e. Develop Your Mind, Body
and Will

• Train regularly
• Vary each training session
• Test your fitness to confirm your progress
• Base your training on the test result
• Be patient but stick to a plan with your coach
• Find a qualified Coach eg www.surrey
  athletics.org.uk
• Join the British Milers Club
• Read about Athletics e.g. Athletics Weekly
• Eat moderate meals regularly
• Get eight hours sleep a night

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Q A SESSION 20 WAYS TO FASTER PROGRESS IN
CROSS COUNTRY i.e. Develop Your Mind, Body
and Will
11. Use Running Substitutes (but only
if Injured or cannot train ) 12. Build up
muscular strength specific running strength 13.
Dont neglect pure speed 14. Listen to your
coach 15. Success is down to you! 16. Try
different race tactics 17. Training at 3
different paces 18. Ice injuries Immediately 19.
Fortify the Mind e.g. I WILL 20.
Start each day right.
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KEY DATES

• Midlands Inter Counties 19th November
• Surrey AAA Champs ... 7th January
• Surrey Champs ... 4th February
• SE Inter Counties (Sussex) ... 18th February
• English Schools ... 25th March

Surrey needs you motivated throughout the Winter.
Good luck!
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A FINAL MESSAGE!

• SURREY SUCCESS, NATIONAL NEXT
• HOW OLD WILL YOU BE IN 2012?
• SURREY SUCCESS, NATIONAL. NEXT, THEN
  INTERNATIONAL

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DEVELOP USE NEW ROUTINES E.G. Neuro Linguistic
Programming

• Neuro-Linguistic Programming started from
  studying people who are exceptionally good at
  what they do, and finding out how they do it so
  that anyone can get similar results by doing the
  same things. It uses your experiences
• Try NLP e.g. Anchor your good feelings/performance
  s
• Remember a time when you felt really good and in
  control. Choose a word, an image, and a physical
  gesture that sum those feelings up.
• As you relive that time and the good feelings,
  repeat the word to yourself, see the image and/or
  physically make the gesture.
• Practise getting into those good feelings until
  they are anchored in, and you can access them
  any time you need them just by using the word,
  the image or the gesture.

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DEVELOP USE NEW ROUTINES A balanced diet can
help optimise Performance

• 2 most important things in diet are energy and
  fluid replacement.
• Carbohydrates main energy source used in every
  exercise. Regular intake helps build up glycogen
  reserves.
• Carbohydrate examples include sugars in fruit and
  starches in bread, rice, potatoes and pasta.
• Protein helps repair and replace muscle tissue.
  Used as energy source when carbohydrates are
  limited.
• Protein examples include meat, fish, eggs, milk,
  cheese and nuts.
• Consume 75g or more of carbohydrate 1-4 hours
  before exercise to maximise body stores.
• Within ½ hour of exercise try to consume between
  50 100g ( e.g. large spaghetti) of
  carbohydrates when muscle capacity to refuel is
  at its greatest.
• Continue to eat carbohydrates after exercise it
  can take as long as 48 hours to completely
  replenish glycogen stores.

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CONDITIONING FOCUS CROSS COUNTRY COUNTDOWN

• Know your required distances
• JG 3500M IG 4000M SG 4500M
• JB 5000M IB 6450M SB 7950M
• Work with your coach to improve
• Race at many paces
• - TEST yourself e.g.V02 max (measure of fitness)
• - Steady running - Run twice required distance
• - Include Faster track work e.g. 400m 200m
  reps to
• avoid race fatigue early in the race.
• - Running at your 3K pace use 4 second rule!
• - Dont forget a hill session

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Keep in touch - Surrey Schools Web Site
www.ssaa.org.uk