Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Hydration - Do your best to drink in all drink point station
When you run, you lose water, glucose and salt. If you do not replace this, one will experience the onset of muscle fatigue during the run, especially in endurance sports like a marathon, triathlon, ironman races etc. It is good to replace this by drinking not just water but by drinking electrolyte drinks, which has the three components, water, salt and glucose.
Glucose gives you energy, while salt is to prevent cramps in the body. Water depletion can cause low blood volume and it can hamper a race.
My take is to drink water and electrolyte/isotonic drink together when you pass by a point. Don't just drink the isotonic drink. If it is concentrated, it causes increase the blood viscosity, simply said it means that you may slow down the oxygen transport system due to the increase in the thickness of blood. Water helps in reducing the blood viscosity, thereby increasing the efficiency of the oxygen transport system, the movement of blood from the heart to the working muscle and vice versa.
My advice is for people to keep taking water and isotonic drinks at each water points. Keep drinking so that you do not face dehydration. Drink about 200ml per water point as a minimum guideline or more till it is about 400ml per water point. Even if you do not like the drink, you must keep drinking all the way to the end.
My last advice is to not panic and do some frantic things. Keep calm and do what you are supposed to do. If you want to change anything, tell your mind that you will change this in the next race, not for now. Abrupt change or doing something that you did not try during the training may derail your race plan.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
