viking register today 2024

Top Tips from our "Six Weeks to Go Seminar"

Crossing that finish line can be the best feeling in the world but sometimes getting there has its challenges…. So, we decided to hold our annual "Six Weeks to Go" Seminar, hosted by Whitfield Clinic, on May 12th to help get you through any challenges you have been facing or that may lie ahead in the build up to the 2016 Waterford Viking Marathon.

Runners from all catergories - the full, half, quarter and our new relay race - joined us for a hugely interesting and informative night with great tips from experts from Waterford Institute of Technology and Whitfield Clinic.

Race Day Fuel for the Waterford Viking Marathon

For 2016, Waterford Viking Marathon has teamed up with the Department of Health, Sport & Exercise Science in the Waterford Institute of Technology to provide expert training information in the run up to the event. This week, performance physiologist Bruce Wardrop examines some recent research which will help you plan your race day nutrition strategy.

Have you considered what you are going to eat to get you through 2016 Waterford Viking Marathon? With only weeks left until the start of the race, now is the time to start planning & practicing your fuel strategy for the race itself. Depending on your weight, completing the 42km course will require anywhere from 2500 to >3500kcal. To meet this demand, your body will burn a mix of carbohydrate and fat. At rest, this mix is typically 30-40% carbohydrate and 60-70% fat. During low intensity exercise this shifts to roughly 50% carbohydrate and fat, with marathon runners burning about 60-80% carbohydrate and 20-40% fat. Well-conditioned athletes are better able to utilise fat and are less reliant on carbohydrate.

Fueling Up to the BIG Day

Sun Life Financial have been loyal sponsors of WVM for the last few years for which we are very grateful. In addition to sponsoring the event this year they are bringing back chocolate to the Goodie Bag, 70% plus dark chocolate which comes recommended due to its health benefits as a snack! In addition they have offered some delicious recipes for WVM followers...

Special Guests at 2016 Waterford Viking Marathon

Waterford Viking Marathon is excited to hear we will have two very special guests from Belarus along route on June 25th cheering on their 'Irish Mama' and her club mates from Graigue-Ballycallan AC as they run the half marathon in aid of Chernobyl Kilkenny Outreach Group.

Your 3 Crucial weekly training sessions and how they’ll help you succeed

Waterford Viking Marathon has teamed up with the Department of Health, Sport & Exercise Science in the Waterford Institute of Technology to provide expert training information in the run up to this year’s event. This week we’ll have a look at 3 types of fundamental training sessions and the reason why they are crucial for success.

1. The Long Run

The Long Run is the staple part of any endurance race training plan. Whether you are signed up for the quarter, half or full marathon you will need to gradually build up your capacity to run greater distances - this is achieved through the long run. A few reasons the long run is so important to your success are:

  • It will help develop your aerobic threshold. This is the training intensity you can sustain for a prolonged period of time without excessive fatigue – think of it as your marathon race pace.
  • It will improve your body’s ability to use fat as an energy source. During your long runs, you will gradually deplete your carbohydrate (glycogen) stores and rely more on fat for fuel. Your body will adapt by becoming more efficient at burning fat to fuel your running, which should improve endurance performance.
  • Depleting your glycogen stores causes your body to increase its ability to store glycogen in the future. This adaptation is crucial for many aspects of endurance performance. A good example is if you to finish fast; you’ll need the glycogen reserve to fuel this effort.

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Waterford Viking Marathon,
The Broadcast Centre,
Ardkeen,
Waterford City

 

info@waterfordvikingmarathon.com

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