Training and Workouts

Erick Johnson is an courage athlete who trains for the 3,000 criterion race. His education schedule involves rigid pace runs, anaerobic doorstep training, cruise intervals, pace surge training and repetition training. Interval training and speed endurance also form part of his weekly workouts (Rogers, 2000). The steady pace runs atomic number 18 aimed at increasing running efficiency, developing the cardiovascular system and improving the care for of capillarization.For him to be able to tolerate and buffer the rise 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. any these components of his training are also aimed at increasing his endurance by lowering the rate at which lactate acid builds up and enhancing oxygen transportation. The exercises have the effect of increasing his metabolic process to higher levels than that of the total human being.A weekly work out for Erick would be as follows, on a Monday he performs 20 minutes 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, later on which he does build-ups. When doing the negative split run, he starts with five minutes warm up that involves walking briskly and jogging lightly.He then runs at a moderate pace for ten minutes and add his pace over the next ten minutes then he cools down for five minutes. (http// right(prenominal).away.com/outside/fracture/2000609/negative-split-workout.html). On Thursdays he does five repetitions of the actual race pace except that have been humbled down to 900metre races. Erick does the easy run and practices accelerations which mean s 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 foresightful run.His training schedule sometimes changes by the week especially if a competition is close but with basically the same activities though at different frequencies and intervals.Daily DietBreakfast2 slices undivided wheat toastGrape fruit1 poached egg1 tsp butter or vegetable margarine or honeyLunch1 cup clear vegetable dope sprinkled with fresh herbsBrown rice1 cup beansGreen salad in seasonDinner2 slices meat steaks with vegetableCrisp bread25g cottage cheese with fresh herbs75g fresh fruit saladSnacks1 cup apple juice, canned cup raw black berries1 piece fruit stripe3 fig bar cookiesCrackles regular wheat (USDA, 2005)The B complex vitamins are important for an endurance athlete especially because they have increased needs for vitamins due to the higher metabolism rates that are above the normal population. The B complex vitamins are also involved in formation of rose-cheekeddish blood cells. If deficient, red blood cells formation is compromised leading to fewer or poorly formed red blood cells resulting in decreased capacity for oxygen transportation which would compromise the endurance of the athlete (Moore, 2004)Deficiencies 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 thus result in increased need for vitamin B6. Vitamin B12 is indispensable 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).ReferencesRogers J, 2000 USA Track and line of merchandise Coaching Manual, Human Kinetics, ISBN 0880116048Moore J, 2004 Vitamins, USMS retrieved from http//www.usms.org/articles/articledispaly.php?a =77USDA National Nutrient Database for Standard Reference, Release 20