NoCo Athletics

This week's workouts!

Run Day 1 (accel):
Warmups
Plyos:
-2x8 bounds
-2x10 SL hops each side

Workout:
-3x 50+50m hill (2'+6-8' rest), or equivalent of ~10sec of high effort

Run Day 2 (fast tempo):
Warmups
Isometrics:
-front/side/reverse planks x1-1.5' each
-adductor Copenhagen plank with elbow to knee 2x15 each
-alternating straight leg lift with heels on bench/step 2x20

Workout: 300 (6'), 3x150 (1.5'/6-8'), 300

Run Day 3 (speed endurance):
Warmups + hurdle dynamics
Plyos:
-front/back and side/side pogos 2x20 each
-split pogos off small step 2x10
-4x 50m straight leg bound into 50m stride (focus on driving through hips)

Workout: 300m (6-8'), 200m (6-8'), 150m OR 200, 200, 120m

Let's bust this myth! 💥 Exercise-associated muscle cramps (EAMC) is NOT due to dehydration, electrolyte depletion, or inadequate carbohydrate intake 😲 unless taken to the extreme.

Check out these recent studies by McCubbin et al and Martinez-Navarro et al (summary slide reposted from Physiotutors ). Endurance & marathon runners who experienced EAMC did not have greater levels of dehydration or electrolyte depletion compared to the non-crampers, but displayed significantly higher concentrations of muscle damage biomarkers. In addition, the runners who performed regular strength training (type not specified) had a lower incidence of EAMC.

So now what? It would be great to see studies that explore this further, directly looking at odds ratios and EAMC prevalence in athletes who do or do not include specific strength training.

For instance, if someone is prone to frequent calf cramps during high volume sprint interval training (👋 right here!), we might consider including a progressive strengthening program for calves using increasing loads and/or volume with varying time under tension, and utilizing eccentric and ballistic contractions specific to our goal activity. 📋 This may not only reduce injury risk and increase strength of the calf and Achilles 🦶 (already supported by evidence), but also potentially improve resistance to neuromuscular fatigue and cramps!

Meanwhile, it's certainly still recommended to continue maintaining proper hydration💧and nutrition for all other non-cramp-related benefits and health reasons. 👊

NoCo Athletics was established in order to create a Northern Colorado track & field community that is welcoming, open to athletes of all ages (high school to post collegiate and masters) and abilities, driven by smart, hard work and positivity. While all members should strive to be competitive, value is placed most on healthy fitness and performance development, all while having fun. If you're local near the Fort Collins/Loveland area and interested in joining, send a DM and let's connect!

Here in Colorado, we're blessed with beautiful and moderate winters. Snow day? No worries, because soon enough that gorgeous Colorado sun will shine through and keep you warm even on those lower temp days.

Training speed and power outdoors in the cold can be rough, but 100% safe and comfortable if you prepare well! We recommend multiple layers that can be shed easily when thrown back on between sets. Breathable, moisture-wicking materials closer to the skin help to move sweat and prevent excessive evaporative cooling, while an outer easy-to-move-in shell can help break winds and insulate heat.

Don't forget to glove up, throw on a beanie or headband, and warm socks because we lose most of our heat through our periphery.

NoCo Athletics was established in order to create a Northern Colorado track & field community that is welcoming, open to athletes of all ages (high school to post collegiate and masters) and abilities, driven by smart, hard work and positivity. Programming is led by a licensed Physical Therapist and Certified Strength & Conditioning Specialist with over 10 years of coaching experience. While all members should strive to be competitive, value is placed most on healthy fitness and performance development, all while having fun driving one another forward.

If you're local near the Fort Collins/Loveland area and interested in joining, let's connect!