Saturday, 9 October 2010

MELBOURNE, AUSTRALIA

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Here I am at the Capri apartment, Melbourne acclimatizing to the Spring weather and resisting Melbourne's best food by starting the day with Chief's Inferno metabolic accelerator training. We... Nawal Aini Zulkifli, Rose Emini Pahamin & me did the Bravo 05 program with a total 104 Grunts, 48 Jackknives, 96 Frogs, 48 Dirty Dog Push-ups in 18 minutes and almost drown in sweat. The Inferno program was specially designed for the 8-Week Challenge (8WC) contestants including those are/will be travelling during this 8 weeks. Recruits at OBC-BU that have not registered and became a member the INFERNO program, please do so now by clicking HERE. Most except for 4 recruits are not yet a member of the INFERNO. Make the best out of the program folks.

 


Its 2 days counting down to the St George Melbourne 42km Marathon and although the first two weeks of the 8WC that will end on the race day itself, is a strict diet without Carbo, sugar and fat but 8WC-Contestant running the marathons were allowed to carbo-load from 4 days-countdown to race-day.

According to the mentor Chief Brabon, Carb-loading normally has 2 phases:

  • The Depletion Phase, where you cut carbs from your diet, and increase the intensity of your workouts, in an attempt to deplete glycogen stores in the muscle.
  • The Loading Phase , which is when you eat large amounts of Low GI carbohydrates, and greatly reduce the intensity of your workouts, in order to replenish your glycogen stores. This phase begins 3-4 days prior to the event.
For those currently on the 8WC Diet, the Depletion Phase has already been taken care of but how much should we eat during this carbo-loading phase?

Chief, who is many-times ultra-marathon-finishers and soon attempt to set 5-World-Records in 5 days by running in combat boots FIVE 42km marathons in 5-Days said, the rule of thumb is between 7 to 12gram of carbohydrate for every KGs of body weight per day.

Examples of carbohydrate loading planning and portion measured by body weight, please logged on the Hooyah network. The particular example of carbo loading intake, would provide athlete with 14,200kj, 590g of carbohydrate, 125g protein and 60g of fat to fueled the marathons. 

All runners from Malaysia running the St George Melbourne 42km marathons especially Sandy Roberts, Nawal Aini Zulkifli, Rose Emini Pahamin, Ilyanna Ayob and Yum Kin Kok... all the best and Have fun running.

All my fellow comrade running the NIKE 10km on date 10.10.10 or the 5km Fun Run on the same date...... Have fun running!!!!



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