Big Cardio Event on the 22nd - Advice?

R

Rakoczy

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Hey, I have a five-hour long Ultimate tournament on December 22nd. If you're unfamiliar with the sport, an Ultimate player moves around in a fashion very similar to that of a wide receiver in American football, or a soccer player who for some reason would jump up and down and dive head first.

The games will be 50 minutes long a piece with only 5 minutes break in between. There will be 5 games total, but I will have a 1 hour break at some point (a By in a Round Robin type of tournament system). The game is played non-stop, like soccer.

Given that I'm going to be sprinting, jumping, diving, and jogging around for a little less than four hours, I was hoping I could get some advice on some preliminary conditioning I could do the week before (looking at around from Dec. 12th to Dec. 19th, giving myself 2 days rest before the tournament).

In the past I've been lifting and doing plyos, with very light focus on cardio (maybe one day a week specified for it, and maybe a one-mile run after lifting).

So to all the experienced runners out there: what type of stuff should I be doing that week before the tournament to ensure that I am in tip-top shape with as little exhaustion as possible? I would like to continue with plyos and some basic sprinting while I'm doing this, but if that would be a hindrance I could manage to scrap it.
 
I don't know much about endurance running, but endurance sports in general place different physiolical and anatomic requirements on cells. While "sprint" events place a premium on fast twitch muscles, endurance events place a premium on slow twitch muscles, development of capillarization to move those red blood cells around, and massive numbers of mitochondria to provide the energy (ATP).

As far as I know, the only way to effect these developments is to do endurance training, i.e., at least 60 minutes plus 4 - 5 x / week. At least that is the standard protocol for cycling and I think running is very similar.

So on this short notice, I would do 60 - 90 minute workouts at least 3 x next week.
 
top up in carbs (low gi) so your fuel tank will be as high as possible, allowing to you perform optimally for longer.

Make sure you bring some high gi during the event for quick energy, if its hot - a drink like powerade will help salt balance. and water water water..
 
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