Advanced Marathoning

Level 2 CPE

Suggested Performance Indicators: 1.2.1, 1.3.3, 2.2.2, 3.1.1, 3.1.6, 4.1.1, 4.1.2, 4.1.4, 4.2.5, 6.1.2, 6.1.9, 6.2.5, 6.3.9, 8.1.1, 8.1.2, 8.2.2, 8.2.3, 8.3.7, 10.2.4, 10.4.1, 10.4.4

CPE Type: 720 for Printed/Paper Tests, 740 for Web-based/Online Tests

Upon successful completion of this self-study course, the users will be able to:

1. Define and explain the significance to a marathon runner of lactate threshold.
2. Discuss the significance of VO2 max and how it differs from maximal heart rate.
3. Calculate the predicted maximal heart rate of an endurance athlete.
4. Define the heart rate reserve and give its significance.
5. Describe the typical training regimes used by beginners to prepare for running a marathon and give two ways a veteran handles it differently.
6. Explain three physiological reasons for having days of recovery after hard training or tune-up races of 15K to 25K or more.
7. Calculate the rehydration needs of a runner after training or competition.
8. Describe the ideal sports drink in terms of carbohydrate and sodium content.
9. Explain when and what to consume (carbs and fluids) during hard training or competition.
10. Discuss two reasons for carbohydrate loading and how it works.
11. Define and describe three symptoms when an athlete :hits the wall” or “bonks.”
12. Calculate how much carbohydrate an endurance athlete needs to consume during training, rest, and competition.
13. Discuss the importance of and how to replenish glycogen after a workout or competition.
14. State the recommended daily protein intake for endurance athletes.
15. Give two reasons for the importance of iron and adequate hemoglobin, and how to measure them and increase levels using the diet.
16. Describe two benefits of taking the supplement, nitrate.
17. Describe the female athlete triad.
18. Give two benefits of cross-training and the best exercises for a distance runner to use.
19. Explain two physical changes that occur when a runner ages.
20. Define and contrast the values of taper, tempo, and recovery runs.