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100m Dash

The 100m dash traces its origins to ancient Greek sprinting competitions. It is unique in that athletes must maintain a cycle of movement throughout the race in the fastest possible way by going through supporting, driving, and recovery phases from 0-100m. World record holder Usain Bolt ran the 100m dash in 9.58 seconds. The event relies on fast-twitch muscle fibers and energy systems like creatine phosphate and anaerobic glycolysis that can fuel all-out efforts for under a minute. Proper nutrition and hydration are important for sprinters, focusing on carbohydrates and fluids before and after training.

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346 views13 pages

100m Dash

The 100m dash traces its origins to ancient Greek sprinting competitions. It is unique in that athletes must maintain a cycle of movement throughout the race in the fastest possible way by going through supporting, driving, and recovery phases from 0-100m. World record holder Usain Bolt ran the 100m dash in 9.58 seconds. The event relies on fast-twitch muscle fibers and energy systems like creatine phosphate and anaerobic glycolysis that can fuel all-out efforts for under a minute. Proper nutrition and hydration are important for sprinters, focusing on carbohydrates and fluids before and after training.

Uploaded by

api-283083678
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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100m Dash

By: Angelica Miller

The origins of the 100m dash


can be traced to the
stadion, a sprinting
competition practiced in
ancient Greece.

What makes it unique?


Dash Phases
Acceleration, 0-30m (sub-divided into pure acceleration and
transition).
Maximum Velocity, 30-60m.
Speed Maintenance, 60-100m.
The athlete must continue a cycle of movement throughout the
100 meters in the fastest possible way. This cycle can be
subdivided into the following:
A supporting phase
A driving phase
A recovery phase

Intro

Usain Bolt- 9.58 sec

Energy System
Type II fast twitch fibers
Creatine Phosphate ~5-10 sec
Anaerobic Glycolysis

Energy

Energy Intake Recommendations


CHO- Very high intensity, very short duration ( <minute)
5-7 g/kg
PRO- For non-endurance athletes
1.0 g/kg
Fluid
Only 9-15 seconds
Full hydration before and after
Weather
4 hours prior exercise- ~600-800 ml
Euhydration
Urination
Post Exercise
~800 ml

Energy

Weight Loss/Gain
Lean vs. Bulky- 8-10% High muscularity/ low fat

Eating Disorders
Anorexia Nervosa
Bulimia Nervosa
Lower risk
Everyday factors
Sport
Age
Sex
Weight restrictions

Considerat
ions

Creatine Supplements
Increasing Muscle stores
Muscle Acidosis
Recovery

Hydration Supplements
Rapid rehydration

Extra

Is it better to be a vegetarian or a meat


eater as a sprinter?
Easier to eat meat
Supplements
Shots
Possibly healthier to be vegetarian
High fat
High Sodium
High risk

Food

What is training like?


5 components
Reaction time
Starting ability
Acceleration
Maintaining speed
Overcome Deceleration

Training

Training and Food Schedule


Prior to
Season2 mo

Training Increase
in
training:
emphasis
on
anaerobic/
speed/acc
eleration

Prior to
season-3
mo

PreSeason
3 mo

Racing
Season
2 mo

Training
volume
high:
Speed and
anaerobic
developme
nt

Training
volume
decrease
: focus
on speed

Maintain/ Recove
speed
ry time
enduran
ce

Training

OffSeaso
n
2
month

Pre

examp Durin
le
g

exam
ple

Post

exampl
e
First
banana
and
bar,
gels

Carbo 2 g/kg
Whole
hydrat 2 hours wheat
e
prior
pasta

30-60
g/hr

Bar or
gel

1.5 g/kg
in first
hr
(H Glyc)
And for
3 hrs 1
g/kg/hr

Protei
n

10-20 g Beans/
protein meat
as soon
as
possible

Fluid

~5-7
ml/kg 4
hours
prior

Sodiu
m

May be
added
based

Replen
ish as
neede
d

Training
1 g/hr
if salty
sweate

~4
cups

Enhanc
ed
bevera
ges

Can be Saltine
consum cracker
ed in
s

References
Dunford, Marie, and J. Andrew Doyle. Nutrition for Sport and
Exercise. 2nd ed. Belmont, CA: Thomson Wadsworth, 2008. Print.
http://www.sport-fitness-advisor.com/bodyfatpercentage.html
http://www.brianmac.co.uk/sprints/tp100.htm
http://healthyliving.azcentral.com/energy-requirements-100m-sprint-2896.
html
http://www.ptonthenet.com/articles/sports-performance-analysis-100m-sprint
1432

References

References
http://www.ptdirect.com/training-design/anatomy-and-physiology/energy-syst
ems/the-atp-pcsystem
http://www.livestrong.com/article/185141-energy-requirements-for-a-100m-sp
rint
/
http://www.runnersworld.com/health/the-role-of-running-in-eating-disorders

References

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