With all the various festive seasons come and gone, it’s now time to get back into your regular routine of balancing family, work and TRAINING. Some of you may be wondering where you should start and what you should do. Fret not – here are some reasons why testing will get you heading in the right direction.

Get yourself tested: Picture your body as a car. A car should be regularly serviced to ensure you know what is going on under that hood and to make sure the engine is running as efficiently as possible. The same can be said about your body too! Getting yourself tested to see how your internal systems are running is a great way to start out on the right foot.

Get your training zones: Once tested you will now have your current training zones. It’s highly important that your training is kept as specific as possible and this applies not only to the physical but physiological aspects of it. As an endurance athlete, there is not much benefit to having a high power output when your engine does not have the efficiency to last the entire race duration or the length of the season for that matter.

Get your baseline numbers: The baseline numbers from this initial round of testing will act as your measure of improvement when you re-test to monitor your progress. This is a great way to assess the effectiveness of your training and also helps to keep you motivated when you see the fruits of your labor pay off. Last thing any endurance athlete wants to see is time and effort spent training inefficiently and getting nowhere – much like a mouse on a wheel.

For any budding endurance athlete, we recommend getting at least a Fuel Efficiency and Lactate test done to ensure both systems are in order. Even as a newbie or a seasoned athlete, you will be able to benefit massively by just knowing more about your body and following the specific training zones to optimize your time spent training SMART!

Testing should always be done as a fresh start, so make sure you make it a regular way to kick-start the new season of training and racing right.

In January 2010 at the young age of 41 our friend Jodi Lee passed away from bowel cancer. She left behind a loving family, husband Nick and two young kids. In her honor Jodi’s husband has started a charity in her name The Jodi Lee Foundation. Its aim is to educate people about bowel cancer with the key message that early detection saves lives. Unfortunately Jodi’s bowel cancer was detected too late, but if caught early bowel cancer is 90% curable.

So with a fundraising objective and a very personal motivation behind me I was ready to take on a marathon, the only thing I needed was some help in getting me to a fitness level to run 42km, given the most I had ever run was 10km. I am a firm believer that spending money to get expert advice helps me to stay focused and on track so I enlisted the help from Racers’ Toolbox. My base fitness was pretty low; I probably ran three times a week and no more than 5km each run. I knew I needed help in getting my body and my mind ready for 42km. My first session with Jon at Racers’ Toolbox was actually fun and I learnt a great deal about what I needed my body to do to get me to the start of the marathon. After this first session I was rather obsessed, I think I only missed one training session in twelve weeks and the results were there. I had moved into gear where I was running five times a week and doing two aqua strength classes and the occasional yoga class. My body was in exercise overdrive. Surprisingly I didn’t really loose any weight on the scales but my body certainly changed shape and I lost cm’s.

After my second session with Jon I found the intensity really increase. I was still running five times a week, but there were more hills and maximum heart rate running and a lot more distance covered. It was at this point that my body started to hurt. Achilles tendonitis kept me off my legs for almost four weeks and I changed my training to aqua running, the exercise bike and the cross trainer. I was bored and wanted to get back running as fast as I could, however I knew it was important to rest. My third testing with the Racers’ Toolbox saw improvement yet again and I was starting to feel really relaxed about my running. I was no longer stressing about 20km runs on the weekend, but actually looking forward to them. It was at this stage that we found out we were relocating from Singapore to Portland Oregon in the USA and I was looking forward to running in a far less humid climate.

My final testing with the team saw improvements yet again and it was at this stage that I started to think about completing the marathon in a target time and not just about finishing it, which up until this point had been my goal. After talking to the team at Racers’ Toolbox I decided to think about a time range, I really didn’t want to be disappointed when I ran across the finish line, I wanted to be happy that I had actually completed the marathon and raised money for the Jodi Lee Foundation rather missing a set time.

Running in Portland was a breeze compared to Singapore. My times improved incredibly and I found it so much easier on my body. I could run consistently and the increase in the program (which is huge as you get closer to the marathon) was not impacting me and I have to say I was feeling really fit and loving my runs. It was at this stage that I thought I could potentially run the marathon around 4 hours, so I started to focus on this with my training.

As the marathon got closer I got more excited about it. I thought I would be a nervous wreck, but I was so prepared, I had done so much training over the previous six-month period, had some great expert advice from Racers’ Toolbox and I had been very diligent in the latter part of my training with stretching that I knew I could do it. My only concern as it drew closer was the weather. In fact it snowed the weekend prior to the marathon!

I couldn’t have asked for a better day, it was perfect in every way. I started the race with a group of other Jodi Lee runners and we made our way up and over the Verrazano-Narrows Bridge from Staten Island. It was amazing; the bridge is about 5km long and an incredible experience to run across. Coming down from the bridge you enter Brooklyn and literally thousands of people screaming support, it is so inspiring to have so many people encouraging you. From Brooklyn you head up into Queens – where it gets a little quieter but the bands and the volunteers keep you very motivated. From Queens you head onto to Manhattan Island running almost half of its length up to the Bronx. A real highlight with people saying “go girl”, “welcome to the Bronx”, “you got this babe” etc. Past the Bronx you head back over onto Manhattan Island for the trip down 5th Avenue into Central Park and the finish line. By this stage the crowd is about five to six people deep, all screaming words of encouragement. It’s very overwhelming. You can’t help but smile and get swept along with the enthusiasm. It is truly a magical experience to run with 45,000 other people and have more than 2 million support you. Not to mention running along side people who have endured huge hardship, losing limbs etc but still getting out there and getting on with life. I was humbled.

To get to run the New York marathon is a once in a lifetime opportunity and one I am so glad to have achieved. Not only did I get to run my first (and probably only) marathon in such an amazing city, I did it for a cause that is very close to my heart, I raised over $4,500 and I did it in my goal time – 03:58:55! Just squeezed in, in under four hours.

Thanks Racers’ Toolbox, you really helped me reach my goal. Running on the day was such a lovely experience; I was so prepared and loved every minute of the run!

For those interested in running a marathon my tips are: Get help (see the experts, Racers’ Toolbox), invest in the right gear (i.e. runners, clothes etc), stretch, stretch and stretch, ice after long runs, listen to your body, find a good chiropractor or masseuse, do some strength work in your program and most importantly enjoy! It’s a great feeling.

- Written by Donna Harding, Marathon PR 03:58:55

Here are a few things that you can employ to help keep away the dreaded I’s and remain in tiptop shape for your race.

1. Structure your training. Training should be progressive, however most runners leave training to the last minute and panic when they realize the race is just around the corner and they are not ready. This leads to cramming and doing too much too soon, resulting in injury, illness or mental burnout. By starting your training early, you can start small and progressively increase your weekly training volume and intensities so that your body has a chance to effectively respond and adapt.

2. Get plenty of sleep. Training doesn’t make you a better athlete, training makes you tired. Recovery from training is what leads to adaption and improves your performance, not the training itself. At the core of recovery, lies sleep. Sleep is a wonderful thing that we often neglect in our busy lifestyles. By getting your 7 – 9 hours of sleep per night, you allow your body to shut down, repair and recover, resulting in a better ability to handle your training and remain fresh.

3. Improve your technique. Technique sets the upper limit for where your training will take you. If you have a poor technique and are an inefficient runner, your chances of becoming injured as you increase your training volume go up dramatically. Spend time working on your running form. Aim to run tall, up over your hips. Keep your head high and use your arms without rocking your shoulders from side to side. Aim for a mid foot landing.

4. Wear the right shoes. Shoes come in many different forms. Having a shoe that suits your foot type is useful in reducing your chances of injury. Sometimes having a foot scan helps you get the perfect fit and enhances your running technique as well.

5. Don’t eat – Fuel! Our nutritional habits play a big part in our ability to stay fit, strong and healthy. Your goal should be to load your diet with real foods. This means choosing fresh fruits and vegetables, fish and lean cuts of meat. Focus on achieving a balanced, natural diet and you are well on your way to good health and improved resiliency.

Don’t let injury and illness get you down. By introducing the recommendations above into your lifestyle and training, you will give yourself a good chance of getting through your event with as few hiccups along the way.

Check it on HRM TV at this link –
www.hrmasia.com/tv/fit-employees-for-better-productivity/116509/1/

For more information about the Racers’ Toolbox Corporate Lab, see:
www.racers-toolbox.com/services/corporate/services/

Media Release – SCMS 2011 Announcement (15th August 2011)

As the official training partner for this years event, Racers’ Toolbox has created a number of training plans that you can you use to enhance your training for this event. Training plans are FREE and available for each event distance and will take you through each of the three training phases – base, strength and specifics.

All plans include daily training volume, intensity and specifics and all come with a notes sheet to help you get the most out of the plan.

5km TRAINING PLANS

2 Days Per Week
scm-5krunplan-2
This download includes the 2 day per week training plan and notes for 5km. It is suited to the beginner 5km runner who has 2 days per week to train.

3 Days Per Week
scm-5krunplan-3
This download includes the 3 day per week training plan and notes for 5km. It is suited to any 5km runner who has 3 days per week to train.

4 Days Per Week
scm-5krunplan-4
This download includes the 4 day per week training plan and notes for 5km. It is suited to any 5km runner who has 4 days per week to train.

5 Days Per Week
scm-5krunplan-5
This download includes the 5 day per week training plan and notes for 5km. It is suited to the more advanced 5km runner who has 5 days per week to train.

10km TRAINING PLANS

3 Days Per Week
scm-10krunplan-3
This download includes the 3 day per week training plan and notes for 10km. It is suited to any 10km runner who has 3 days per week to train.

4 Days Per Week
scm-10krunplan-4
This download includes the 4 day per week training plan and notes for 10km. It is suited to any 10km runner who has 4 days per week to train.

5 Days Per Week
scm-10krunplan-5
This download includes the 5 day per week training plan and notes for 10km. It is suited to any 10km runner who has 5 days per week to train.

6 Days Per Week
scm-10krunplan-6
This download includes the 6 day per week training plan and notes for 10km. It is suited to the more advanced 10km runner who has 6 days per week to train.

HALF MARATHON TRAINING PLANS

3 Days Per Week
scm-21krunplan-3
This download includes the 3 day per week training plan and notes for 21km. It is suited to any 21km runner who has 3 days per week to train.

4 Days Per Week
scm-21krunplan-4
This download includes the 4 day per week training plan and notes for 21km. It is suited to any 21km runner who has 4 days per week to train.

5 Days Per Week
scm-21krunplan-5
This download includes the 5 day per week training plan and notes for 21km. It is suited to any 21km runner who has 5 days per week to train.

6 Days Per Week
scm-21krunplan-6
This download includes the 6 day per week training plan and notes for 21km. It is suited to the more advanced 21km runner who has 6 days per week to train.

MARATHON TRAINING PLANS

4 Days Per Week
scm-42krunplan-4
This download includes the 4 day per week training plan and notes for 42km. It is suited to any 42km runner who has 4 days per week to train.

5 Days Per Week
scm-42krunplan-5
This download includes the 5 day per week training plan and notes for 42km. It is suited to any 42km runner who has 5 days per week to train.

6 Days Per Week
scm-42krunplan-6
This download includes the 6 day per week training plan and notes for 42km. It is suited to the more advanced 42km runner who has 6 days per week to train.

First of all, one needs to have a proper frame of mind that food is for energy and we should
choose what we need rather than what we want (often poses as a challenge during times
of hunger). There are definitely pleasure and social aspects to eating that we also need to
accommodate, but these should not override a healthy eating plan.

Waking up at dawn, for the first meal of the day (Suhoor), is a really important time to
stock up on energy-rich, nutritious foods and fluids which will keep you going for as long as
possible.

Try oats, grainy low-GI breads, and basmati rice with eggs, cheese, milk, yoghurt and fruit or
the following meal ideas

• Large bowl of oat bran with chopped bananas and raisins topped with yoghurt
• Beans on toast topped with grated cheese, and a glass of milk
• Rice with stir-fried meat/fish and vegetables topped with nuts, and a glass of milk

How About Exercise?

Exercising during the fasting period is not ideal, as your body will end up burning muscle as
well as fat and carbohydrate. You may consider reducing you’re training or keep it at a low-
moderate intensity over the fasting period or doing it later in the evening after the first meal at
sunset (iftar).

If you plan to exercise after sunset, aim to rehydrate and refuel yourself as soon as possible.
Try a sports drink and carbohydrate-rich meal/snack such as milk, flavoured milk, yoghurt,
fresh or dried fruit, white breads and rice. Use a sports drink during training and then
immediately after exercise.

Aim for a carbohydrate and protein-rich meal which is low in fat. You could try pasta, rice
or breads with meat/fish/eggs and vegetables. Drink low fat milk or fruit juice to replenish
carbohydrate stores.

If you do exercise during the fast (not advisable), just keep it light and avoid hot, humid
environments which are likely to make you sweat a lot and become dehydrated. Therefore
move your training indoors to help minimize complications.

You can visit the site here or read the full article below.

Taking An Offensive Approach To Exercising
By: Lee Xieli, Singapore
Published: Jul 07, 2011

EMPLOYEE HEALTHCARE

Singapore – Research has shown that regular exercise and effective leadership go hand-in-hand but employers have to first take an offensive approach to managing their workforce’s health.

According to a study conducted by the Center for Creative Leadership, executives who exercise regularly are rated significantly higher than their peers on a wide variety of leadership attributes.

Yet some HR practitioners have said it can be challenging to obtain employees’ commitment to exercising regularly because work takes up a lot of time.

Jon Fong, co-founder of Racers’ Toolbox, an organisation that provides companies with process-focused approaches to exercise, suggests taking an offensive approach to health management.

While basic medical tests can help identify health risks, Fong says they often fail to offer practical information that employees can use to improve their health. For example, a medical screening may uncover high cholesterol issues but it does not provide the right support to reduce the risk.

Fong says companies should use fitness tests to identify the ideal types of exercise that are specific for the individual’s heart zone and their health objectives so accurate measurements can be tracked over time. “We have found this to be an excellent way to keep people engaged and motivated in achieving their health and lifestyle goals.”

It also helps busy employees to “maximise the time they spend training”.

However, HR has to ensure that there are returns on the company’s investment in exercise programmes. Fong says that will require employees to make changes to their current lifestyle. “They will need to understand the reasons why health improvement is important and be armed with personally relevant information that they can integrate slowly into their lifestyle.”

Fong adds that companies can set up a support network that will foster a “community of health” at work.

With the rising trend of companies sending staff to participate in corporate runs, here are some tips Racers’ Toolbox says can help employees prepare for their first long distance run:

1. Give yourself enough time to prepare. Depending on the length of the event, you will need up to 16 weeks of training to safely complete the run.

2. Conduct tests that will streamline the training process and maximise every moment spent on training. Lactate test looks at how the body clears lactate acid and identifies heart rate zones to help reduce muscle fatigue. Fuel efficiency test measures metabolism and identifies an optimal fat burning zone as fat is better than carbohydrate at sustaining running pace.

3. Knowledge is power. Attend health talks or consultations to obtain advice on nutrition and maintaining good health in the long-term.