Formula to help athletes avoid hitting the wall
POSTED October 25, 2010 - 15:06 | POSTED BY neha gupta
Last edited by Silky Chandvani on October 25, 2010 - 16:05
“Hitting the wall” occurs when one depletes his or her energy and has no choice but to slow down during a long race.
It is when they reach a point, usually around 21 miles into the 26.2 mile race, when their bodies are running on empty.
Traditionally, rules of thumb were used by exercise and nutrition experts for calculation of how many carbs to consume before and during the race.
Rapoport claims that he can tell a runner exactly how much fuel he or she needs to keep running not only at high efficiency but also at a target pace.
“No two runners are the same, so it’s really very important to be able to give individual runners personalized advice,” he said in an interview. “Even the top 10 percent of runners need to do a little bit of carb loading. Otherwise they are going to hit the wall.”
The formula
According to Rapoport’s study, the ability to run long distances depends mainly on three factors, VO2max, energy cost of running, and gas tank.
VO2max, also known as aerobic capacity, is the maximum rate at which the muscles can take up oxygen to keep working.
It works just like the power output of a motor.
Energy cost of running, on the other hand, is the equivalent to miles per gallon in an automobile.
Lastly, the body's gas tank is the storage space available for carbohydrates, particularly a carb called glycogen stored in the liver and muscles that is the body's main fuel during exercise.
The model, a combination of these factors, helps in determining as to how much carbohydrate loading, or consumption of carbohydrates, the runner should complete in the days before the race.
Athletes should not start too fast
Rapoport further simplifies his formula explanation with the help of a car system.
“There are three things to worry about. One is the power of the engine, two is the efficiency of the fuel, and three is how big is the gas tank,” he said.
He advises athletes not to start out too fast as they burn more carbs that way and can suffer later.
Rapoport will be testing his formula again in April at the Boston Marathon.
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