Marathon Training Kapaa HI

Local resource for marathon training in Kapaa. Includes detailed information on local businesses that provide access to cardio training and marathon running, as well as advice and content on carbohydrate loading.

Kauai Athletic Club
(808) 245-5381
4370 Kukui Grove St
Lihue, HI
 
Pilates in Paradise Inc Gyrotonic
(808) 639-3247
Lihue, HI
 
Ching Young Village Shopping Center
(808) 826-0342
Hanalei, HI
 
At Your Pace Express Fitness
(808) 822-4111
4558 Kukui St
Kapaa, HI
 
Bikram Yoga Kauai
(808) 822-5053
PO Box 2000
Kapaa, HI
 
Craig A Saupe
(808) 635-4677
Lihue, HI
 
Pilates Kauai Body Works
(808) 639-3074
PO Box 160
Kilauea, HI
 
Kauai Gym
(808) 823-8210
934 Kipuni Way # A
Kapaa, HI
 
Touch of Spirit Day Spa
(808) 823-6144
4504 Kukui St Ste 8
Kapaa, HI
 
Jazzercise Lihue Aloha Dance Studio
(808) 635-1950
4469 Kolopa St.
Lihue, HI
Programs & Services
Jazzercise

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Carbohydrate Loading

Posted by Mike Furci (02/25/2010 @ 2:20 am)

When most think of carbohydrate loading, the classic method of low carb consumption coupled with bouts high intensity exercise followed by a high intake of carbs a few days before competition comes to mind. The result, according to the theory, is super-compensation of glycogen storage in the muscle cells and liver. The theory holds that one must deplete their glycogen stores prior to consuming or loading carbs in order to facilitate super-compensation.

The average person’s total amount of muscle glycogen is approximately 300 – 500g depending on their gender, size, and level of training. The liver stores between 60 and 120g. A linear relationship exists between the depletion of muscle glycogen and fatigue during exercise. With less glycogen to produce glucose, hypoglycemia begins to affect the athlete. Typically, a person with a blood glucose level below 70 will start to feel light headed, lethargy, and have cold clammy skin. A highly trained athlete, on the other hand, can train at much lower levels than 70 for long periods of time.

As with all training topics there is conflicting evidence on what is the best method to achieve super-compensation of glycogen stores. studies are reporting similar results to the classic method, which so many athletes swear by, without carb depletion, while tapering their training (1,2,3). One thing is for sure, carbohydrate levels play a key role in training and competition success.

In order to figure out what works best for you, try different methods and keep a detailed journal. We all process carbs the same way, but we metabolize them at different rates. Keep mind, studies on training are by no means the end all be all. There are too many variables in most training studies to be reliable. Athletes, especially endurance athletes are over-trained. It is my opinion that athletes who are achieving super-compensation without depletion ...

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