Hopewell Valley Student Podcasting Network
Show Name: Let’s Talk Track
Episode Title: Track and Field Maintenance
You are listening to Let’s Talk Track the podcast with your host(s) Zy’aire Price.
In this episode of Let’s Talk Track the Podcast we discuss: Track and Field athlete’s and Its maintenance to become one.
Segment 1: Diet
Due to the demanding training required by track & field athletes, daily energy expenditure is generally high. Therefore, more calories are needed each day to keep up with training and recovery. Unfortunately, reported intakes are often less than estimated needs. That puts track & field athletes at a higher risk of low energy availability, which can negatively impact sports performance. To make sure athletes get adequate energy, they need to consume adequate carbohydrate, protein and fat at each meal and have snacks throughout the day.
Carbohydrate is the preferred source of energy for the muscles and brain, making it an important component of a student athlete’s diet. The amount of carbohydrate consumed will vary depending on what phase of training the athlete is in, pre-season, competition, or off-season.
Both track and field athletes should be consuming between 5 and 7 grams of carbohydrates per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that equates to between 375-525 grams of carbohydrates spread throughout each day. The range takes in account the different events as well as each phase of an athlete’s season.
Pre-season is when training demands are the highest. Therefore, athletes should focus on getting the higher end of their carbohydrate needs to
perform and properly recover. While some training typically continues in the off or rest season, the intensity and duration is generally lower, allowing athletes to shift to the lower end of their carbohydrate needs. It is important to understand that carbohydrates are important during all phases of the season. Carbohydrates are found in a wide variety of foods, including grains, fruits, vegetables, milk, yogurt, beans, and simple sugars.
Protein is a key component of a track & field athlete’s diet. Consuming adequate protein is critical for a number of body functions, including repairing and building muscle tissue. The recommended intake for both track & field athletes is between 1.2-1.7 grams per kilogram of body weight each day. For a 165-pound (75 kg) athlete, this would be 90-128 grams per day spread evenly throughout meals and snacks.
When choosing protein sources, variety and quality is important. Aim to eat a variety of high-quality protein foods, such as dairy, like milk, yogurt, and cheese, as well as eggs, lean beef, poultry, fish, legumes, and beans. Relying heavily on protein bars and shakes can put athletes at risk of missing key nutrients.
Fat has a variety of roles in the body, one of them being a source of fuel for athletes. While carbohydrates are the main source of fuel for track & field athletes, fat is also a valuable energy resource. Many track & field athletes fail to get adequate fat in their diet, which can also lead to low-energy availability and long-term health concerns. Because track athletes tend to
be more at risk of low body fat than field athletes, it is especially important for them to consume at least 1 gram of fat per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that is a minimum of 75 grams of fat each day.
While eating enough fat is important, an emphasis is placed on including heart-healthy fats. A few examples include avocados, nuts, nut butters, seeds, and olives.
Below is an example of how much carbohydrate, protein and fat a 165-pound (75 kg) track and field athlete would need, and how they can spread their intake throughout the day.
Segment 2: Training and Workouts
400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.
In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.
The 400m training program includes strength training, plyometrics, and medicine ball exercises.
Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.
This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
Segment 3: Maintenance
Running track maintenance and cleaning will be a hot topic in the track & field area for months and years to come. COVID-19 has emphasized the importance of keeping our common fitness areas clean and sanitized.
I drive by the running track at Franklin & Marshall College on my way to work every day. Abacus installed that track in 2013, and I’ve always found it neat to be able to drive by one of our installations on my way here.
This morning I noticed just how many people were running on that track. It was the first time in a long time I had seen that many people running on it, especially at 7:30 in the morning. People are going to come back to fitness areas as stay-at-home orders are lifted. For a number of reasons, people are exercising more right now and trying to stay in shape during quarantine and social distancing.
Installing and maintaining running tracks was a main focus of Abacus’ when we got our start back in 1991. We’ve added new sports flooring products, athletic facilities, and other installations to our repertoire since then, but running track construction has been one of our company cornerstones from the very beginning.
To start, a running track is never only used by one track & field team and no one else. It’s an essential tool for all sports and athletic disciplines.
Regular people like me use it to jog and stay in shape. Athletes from all different kinds of sports use it for conditioning and training. A track is such a dynamic part of any athletic program, and its quality has the ability to greatly impact the success or failure of that program.
When you invest in something large, you want it to last a long time, right? This is especially true for a large athletic installation like a running
track.
It’s simple: a well cared-for synthetic track is able to last for many years. A track that lasts puts less financial pressure on schools and clubs. Maximum cushioning and slip reduction protect athletes who run on properly cared-for tracks. Hygiene is also critical. Tracks that are properly cleaned create a healthier environment for all who use them. This is especially true in the age of COVID-19.
We’d like to share our running track maintenance expertise with you. Here’s a four-step guide to cleaning and maintaining tracks:
Check your track in regular intervals, maybe even every day, for dirt and damage. A track will certainly accumulate dirt, mud, and grime over the course of a day of heavy usage. Checking regularly will give you an idea of how much daily grime build-up you have to take care of on your track.
How often you check your track is also affected by the time of year. People will tend to use the track more in the warmer months (trends show that people search for “running tracks near me” more in the spring and summer), which will put more stress and debris on the running track surface itself. Your patrons aren’t the only reason you’ll have to check; falling leaves in the autumn, pollen in the spring and summer, and snow and ice in the winter will all be things to look for on an outdoor running track.
Mowed grass from nearby fields, fallen tree branches, and sand from long jump pits will also find their way onto your track from time to time. Discovering dirt and debris like this will always be the first step in your maintenance routine.
Removing debris is the next priority in your routine. A simple sweeping will keep your track in good shape for the most part. The removal of slip-causing materials such as sand, ice, or mowed grass creates a safer space for all who run on your track.
Don’t use cleaning materials with tough steel bristles or anything that could damage your track. Softer bristles will work fine and get rid of a lot of debris for you. A leaf blower also works extremely well at removing objects from your track without risk of damage. You also must periodically remove weed growth from the perimeter of your track. These weeds will overgrow quickly and end up being a slipping risk on your track if they are left unchecked.
Further track inspection may be performed during this step as you sweep your track. Look for larger issues in the track such as cracks, wear, or debris that stubbornly won’t go away with sweeping. These issues will be resolved by following the next few steps in this guide.
Washing and cleansing the track surface is a more intense cleaning measure. Stubborn dirt particles, moss, and algae will all remain present on your track if you simply sweep and don’t follow this step. Washing removes these slip hazards and creates a safer track overall.
Hose down the track and move contaminants to the edge and off the track entirely. Lightly spray the track to avoid damage and much of your stubborn grime will disappear. This should be done routinely and specifically after large events where the track experiences a high amount of foot traffic. Don’t use anything with high water pressure that could damage your track.
Most of all it is important to be proactive when it comes to track maintenance. If you see a small issue do not allow it to become a big issue. It’s easy to repair small cracks but they should be quickly taken care of before they expand.
There comes a time in every track’s life when it must be restored and resurfaced. Running track installation specialists are able to diagnose whether a track needs resurfacing and repair. Abacus Sports offers running track restoration as an alternative to installing an entirely new track. This cuts down on costs and gives you a brand new surface for
your athletes to train on for years to come.
Music Credits: This Is My Time by Lvy States
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