1.  Maximizing Your Racing Potential Rick Esponda

2. Goal To run races at my full potential and have fun in the process!

3. Attitude and Work Ethic Stress Management Good Biomechanics Good Coaching Nutrition Team Dynamics Reaching Your Maximum Potential is a combination of many factors

4. Coaching  Our job is to help you achieve your full potential  Both coaches are runners with lots of experience  Summer goal- Build a foundation (endurance, leg strength)  Practice – Easy Mileage, Intervals, Tempo Runs, Long Runs, Hills, Rest (Race Preparation)  Racing – Develop a race strategy and plan, yell & cheer, celebrate!  All successful elite athletes have a committed coach that they trust

5. Attitude and Work Ethic  This sport is extremely difficult, but it’s also extremely rewarding  Natural talent will only take you so far  There are no shortcuts!  Racing is a reflection of your willingness to work in practice  Mental toughness – No fear allowed on the starting line!

6. Team Dynamics  Cross Country is a great place to build lasting friendships with other highly motivated, fun and disciplined kids  Better team dynamics = better results!  No negativity zone  No laziness  No whining  Nothing nice to say… don’t say anything  No cussing  Create a culture of positive growth in all areas of life

7. Stress Management  Academics – Don’t get behind  Family stuff  Relationships  College decision  SATs / ACTs  Jobs / Volunteering  Get good sleep

8. Good Biomechanics

9.  How do I improve my mechanics and reduce the likelihood of injury?  Drills  Core  Striders  Stretching  Reminders from coaches  Good footwear is essential (even when not running)

10. Nutrition

11. Before Exercise A meal or snack should:  provide sufficient water for hydration  Low in fat and fiber  High in carbohydrate  Moderate in protein  Contain familiar foods to be well tolerated during exercise  Be consumed 3-4 hours before exercise

12. Pre Workout Meals 1) Banana sandwich on whole grain bread and peanut butter 2) Whole grain cereal with milk and fruit 3) Granola with yogurt and berries 4) Turkey Sandwich 5) Whole grain toast with 1/3 less fat cream cheese and jam

13. Pre-Exercise: Early morning If the meet starts early in the morning  Liver glycogen is depleted over night and beginning exercise with low blood sugar is likely to lead to early fatigue  If it is not practical to wake up to eat four hours before the event: Consume small snack 30-90 minutes before Eat high quality (whole grain) carbohydrates with your protein at dinner the night before Have an evening snack before bed the evening before

14.  One hour or less: Water should be adequate to stay hydrated and sports drinks are ok  One hour – 90 minutes: If the training session last more than one hour than sports drinks are appropriate  90+ minutes: The rule of thumb is to get 100-200 calories per hour of exercise. This can be done with sports drinks or products such as gels, bars, or energy chews

15. After Exercise  Eat carbohydrates within 30 minutes after exercise  It is important to eat protein within 1 hours after exercise  Avoid high-fat and high- sugar food

16.  Hydration during and after exercise 1.Drink plenty of fluids before each practice a (a minimum of 16 ounces 1 hour before, followed by constant sipping) 2.The goal during exercise is to maintain body weight 3.Drink sips of fluid after warm-up 4.Keep a water bottle with you and within view if possible

17. Adequate Hydration  Before exercise Drink often and drink during meals. Carry water bottle with you during school Rule of thumb: color of urine can indicate hydration status  During exercise Drink water and electrolytes beverages whenever possible during exercise  After exercise Listen to body It is important to replace fluids and electrolytes lost during exercise Important to avoid the feeling of thirst

18. Five Major Food Groups  Grains: 6-12 servings  Vegetables: 3-5 servings  Fruits: 3-5 servings  Milk and Calcium Rich Foods: 3-5 servings  Meat and Legumes: 3-5 servings

19. My Nutrition Plan  Macro nutrients  Carbs (energy), protein (muscle repair), and essential fatty acids (Omega 3-6) (brain function, endocrine system, energy, digestion)  Micro-nutrients  Vitamins, minerals, antioxidants, electrolytes  Avoid processed foods. Eat organic when possible

22. Micro Nutrients

23. Rick’s Typical Daily Diet  Breakfast #1 (before run)  Micronutrients - Juice Powder (barley, beets, carrots)  Essential Fatty Acids - Pills  Oatmeal - complex carbs  Cup of organic coffee  Breakfast #2 (after run)  Fruit Smoothie with protein powder  Eggs and Whole grain toast  Lunch  Fruit, Hummus, Turkey Sandwich on whole grain bread, almonds, beans, avocado  Snack – carrots, raw nuts or seeds, fruit  Dinner  Chicken or Salmon, vegetables, brown rice, beans, salad