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Author Topic: Maintaining Your Energy Level  (Read 1229 times)

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InternalTraining

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Maintaining Your Energy Level
« on: July 30, 2018, 11:57:34 PM »

Folks, lately I have been feeling extremely tired during the fielding and don't know what to do about it. I used to be able to field first and then open for the team and put up decent runs. Now, not only do I have no desire to field, but I feel enervated. Energy drinks are not helping. Having a good night sleep the night before the game is not helping. Running on a tread mill a for a mile, 2-3 days  during the week before the game is also not helping. I won't deny that fact that my enthusiasm for the game has waned due to my frustration over tactical decisions. I am physically in a sense that I can hit big shots, and bat for long. I hate running simply because it drains me. I haven't had one long inning this season.

How do you maintain your fitness level or your aerobic capacity? How do you nourish and hydrate yourself during the game especially when you are older than 30s and in your 40s and 50s?
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Biggie Smalls

Re: Maintaining Your Energy Level
« Reply #1 on: July 31, 2018, 05:12:13 AM »

Everything you say are fair points . For example , poor tactics or a poorly run team/club are frustrations that can impact your enthusiasm no doubt . You have to fight those things , and for me that means setting personal goals. Even when the s $#@ hits the fan i still have motivation to perform via the drive to achieve my goals.
In terms of fitness and stamina , keep doing the things you are doing ie/good nights sleep etc . Analyse your diet , can you become a leaner , meaner version of yourself ? If yes , then make some dietary changes . If not , keep doing what you're doing .
If you have health issues , injuries etc , then adjust your diet accordingly . Personally , i have found adding glucosamine , colostrum and tumeric to my diet has been a great help in managing my numerous knee and back issues . Now that I'm 40 i have started trying to avoid foods that decrease testosterone and increase foods that increase it .
I know you rock those fugly aero pads ....thats good . Lightweight all the way bro ! Can you do the same with other bits of equipment?  When i started my gear restocking more than a year ago my main focus was shedding excess weight ( just ask Ayrtek Tom how much of an annoying gram weenie i was when enquiring about helmet weights !). Overall, i shed about 2lb7oz in my batting gear weight .....thats equivalent to me carrying one less bat worth of weight when batting.
Perhaps you could carbo load before games and take your own food to games too .
As for drinks /hydration during games , most people will be critical of me when i say i add creatine to my sports drinks . Stuff them , i found what works for me and i stick to it . It might take more time to stumble across what will work for you . You've got time though , right ?
Look into yoga or pilates , and general stretching...the older you get the more you need to do this .
I really focus on my core muscles. I do between 200 reps of various core exercises a day as insurance for my back and to help keep my shape when batting .
Weights wise , i try to do higher weight , lower reps to exhaustion . I also do some kettle bell work .
I used to do circuit training style hiit traing , but have had to change , due to my knees , to do my hiit training via an excercise bike . Do high intensity stuff and give the long runs a miss ....it's more efficient and saves time and saves your body too ....but im sure I'll cop it from some folks for dissing running (or any steady state cardio) in favour of high intensity , short duration , interval cardio .
Lastly , every now and then ask yourself what the 10yr old version of you would be feeling when anticipating an upcoming game .....and try to appreciate your opportunity to play as much as that 10yr old kid would have .
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DorsetDan

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Re: Maintaining Your Energy Level
« Reply #2 on: July 31, 2018, 07:02:16 AM »

How is sleep and life stresses over an extended period? Fatigue accumulates and has nothing to do with a good nights sleep before.

Sounds like you are probably not that fit too which will drain you on the pitch. There's a million answers there but for an amateur the best advice is to find something you enjoy and do little and often.

Hydration and fuelling during cricket are also challenging especially when hot. A half cup of juice every 20 overs is quite backwards but that is what most of us do. I've been absolutely wiped out in the hotter weather we've been having in the UK.  What energy drinks are you using?
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Seniorplayer

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Re: Maintaining Your Energy Level
« Reply #3 on: July 31, 2018, 08:18:08 AM »

Eat porridge Before the match and drink lucozade  during it.
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six and out

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Re: Maintaining Your Energy Level
« Reply #4 on: July 31, 2018, 08:40:00 AM »

What do you have at tea??

I keep and open the batting (and am also getting on a bit... lol) and over the years have completely changed what I have at tea.

I unfortunately no longer pile it up high on my plate as it completely deflates me and makes me feel 'heavy' in the legs. I  only really eat enough to re-fuel and hydrate.
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Calzehbhoy

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Re: Maintaining Your Energy Level
« Reply #5 on: July 31, 2018, 09:02:12 AM »

Dioralyte before the game and also at drinks to help keep hydrated and other than that, get in the gym to improve fitness.

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Seniorplayer

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Re: Maintaining Your Energy Level
« Reply #6 on: July 31, 2018, 09:05:08 AM »

What do you have at tea??

I keep and open the batting (and am also getting on a bit... lol) and over the years have completely changed what I have at tea.

I unfortunately no longer pile it up high on my plate as it completely deflates me and makes me feel 'heavy' in the legs. I  only really eat enough to re-fuel and hydrate.

If we are batting second and i am opening I don't eat tea for the reason stated.
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Biggie Smalls

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Re: Maintaining Your Energy Level
« Reply #7 on: July 31, 2018, 09:35:09 AM »

In terms of my particular routine ....i like to carbo load , to get my energy reserves up , with my dinner the night before a game . Also i eat dinner early the night before . High fibre dinner too (this applies to my diet in general ). I go light on breakfast the morning of a game . Small amount of cereal , bran , greek yoghurt. ...nothing too heavy or bloating . I fear what it would be like to try to play constipated or bloated , so i do what i can to avoid this .
I alternate between drinking staminade/creatine drink mix (which i bring to the match ....and make whoever run out the tray at drinks break bring my premade mix out too , so im not forced to just drink sickly sweet /sugary cordial) and water during the day .
I generally avoid tea for the most part , but may pick at a few bites of something if i feel like it .....i find if i eat too much at tea i will feel sluggish , or get 'washing machine gut'.
I also find that doing everything i need to do in preparation for the game early ( ie wash whites , pack kit bag , work out travel arrangements etc etc ) helps to have a stress free start to game day , and the less stress you put yourself under , the better you can concentrate and enjoy the game , and the less likely you are to tire yourself out too early .
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jayralh

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Re: Maintaining Your Energy Level
« Reply #8 on: July 31, 2018, 09:50:08 AM »

What you eat whole day friday will have massive effect on saturday. I don't eat any oily, fatty or junk anyway but especially friday. Saturday morning i have omelette or egg sandwich as breakfast. Then blend 2 or 3 bananas with RAW milk, make a shake to take with me and drink it if we batting first.

During tea i have light snack with cup of tea. As someone mentioned to have creatine with drink, I personally avoid creatine during match day as it draws more water to muscles hence demanding more water so you be feeling thirsty.

During drink break or generally I avoid squash at all cost. They are full of sweeteners  and don't provide any nutrition at all. My personal choice is tap water mixed with scoop of glucose and some amino acids that i take with me. During fielding i keep stretching as well to keep the blood flow going and muscles warm.
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Neon Cricket

Re: Maintaining Your Energy Level
« Reply #9 on: July 31, 2018, 10:25:22 AM »

This seems to work for me most weeks:

- 4/5 pints of Thatchers Haze Friday night (on tap, obviously)
- Tesco meal deal Saturday morning, current go to selection is a fajita chicken wrap, packet of fridge raiders and a bottle of water
- One or two plates loaded with savoury delights at tea
- 2/3 post-match pints of Haze (to re-hydrate)
- Countless jugs of Rum & Coke

#ItsAmateurCricket

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Re: Maintaining Your Energy Level
« Reply #10 on: July 31, 2018, 10:32:59 AM »

If we are batting second and i am opening I don't eat tea for the reason stated.

Me neither - I'll wait until after I've had my bat (if there's any left). Equally if we've batted first, and I'm out with 10-20 overs still to play, I want to get something to eat immediately so I have time to digest it before fielding, not be forced to wait until 15 minutes before we go out just because of some stupid arbitrary rule.

A prime example of why "tea" should just be a simple buffet that is brought out in stages that players can graze on whenever they feel hungry.
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WalkingWicket37

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Re: Maintaining Your Energy Level
« Reply #11 on: July 31, 2018, 12:19:06 PM »

A prime example of why "tea" should just be a simple buffet that is brought out in stages that players can graze on whenever they feel hungry.

That could be dangerous with some of the lads I play with... Lol
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Biggie Smalls

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Re: Maintaining Your Energy Level
« Reply #12 on: July 31, 2018, 12:47:16 PM »

This seems to work for me most weeks:

- 4/5 pints of Thatchers Haze Friday night (on tap, obviously)
- Tesco meal deal Saturday morning, current go to selection is a fajita chicken wrap, packet of fridge raiders and a bottle of water
- One or two plates loaded with savoury delights at tea
- 2/3 post-match pints of Haze (to re-hydrate)
- Countless jugs of Rum & Coke

#ItsAmateurCricket


All good and well, but o.p is asking for help/advice on how to avoid lethargy/increase stamina etc .
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InternalTraining

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Re: Maintaining Your Energy Level
« Reply #13 on: July 31, 2018, 02:15:11 PM »

Everything you say are fair points . For example , poor tactics or a poorly run team/club are frustrations that can impact your enthusiasm no doubt . You have to fight those things , and for me that means setting personal goals. Even when the s $#@ hits the fan i still have motivation to perform via the drive to achieve my goals.
In terms of fitness and stamina , keep doing the things you are doing ie/good nights sleep etc . Analyse your diet , can you become a leaner , meaner version of yourself ? If yes , then make some dietary changes . If not , keep doing what you're doing .
If you have health issues , injuries etc , then adjust your diet accordingly . Personally , i have found adding glucosamine , colostrum and tumeric to my diet has been a great help in managing my numerous knee and back issues . Now that I'm 40 i have started trying to avoid foods that decrease testosterone and increase foods that increase it .
I know you rock those fugly aero pads ....thats good . Lightweight all the way bro ! Can you do the same with other bits of equipment?  When i started my gear restocking more than a year ago my main focus was shedding excess weight ( just ask Ayrtek Tom how much of an annoying gram weenie i was when enquiring about helmet weights !). Overall, i shed about 2lb7oz in my batting gear weight .....thats equivalent to me carrying one less bat worth of weight when batting.
Perhaps you could carbo load before games and take your own food to games too .
As for drinks /hydration during games , most people will be critical of me when i say i add creatine to my sports drinks . Stuff them , i found what works for me and i stick to it . It might take more time to stumble across what will work for you . You've got time though , right ?
Look into yoga or pilates , and general stretching...the older you get the more you need to do this .
I really focus on my core muscles. I do between 200 reps of various core exercises a day as insurance for my back and to help keep my shape when batting .
Weights wise , i try to do higher weight , lower reps to exhaustion . I also do some kettle bell work .
I used to do circuit training style hiit traing , but have had to change , due to my knees , to do my hiit training via an excercise bike . Do high intensity stuff and give the long runs a miss ....it's more efficient and saves time and saves your body too ....but im sure I'll cop it from some folks for dissing running (or any steady state cardio) in favour of high intensity , short duration , interval cardio .
Lastly , every now and then ask yourself what the 10yr old version of you would be feeling when anticipating an upcoming game .....and try to appreciate your opportunity to play as much as that 10yr old kid would have .

Those Aeros are beautiful, bruh. :D

The only heavy kit I use is my bat which is 2-11.7, its been a good friend to me. :)

You maketh good points. Weekend club cricket is supposed to be fun. Bad decisions by one person just makes it an un-fun activity hence the mental long face. You just expect people to have their poop together by now.

I will experiment with HIIT instead of running (took up recently) which is a nightmare on my knees and shins. I don't understand how people run long distances, my legs cry out in agony after a mile.

I try to do a carbo-load as much as I can on the day before, with light brekkie on the day of the match. I am just getting so tired. I also take X2 Performance energy drink at regular intervals, it has caffeine and that makes jittery and does a number on my mood as well.
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InternalTraining

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Re: Maintaining Your Energy Level
« Reply #14 on: July 31, 2018, 02:17:05 PM »

How is sleep and life stresses over an extended period? Fatigue accumulates and has nothing to do with a good nights sleep before.

Sleep is good but stress levels are very high.

Quote
Hydration and fuelling during cricket are also challenging especially when hot. A half cup of juice every 20 overs is quite backwards but that is what most of us do. I've been absolutely wiped out in the hotter weather we've been having in the UK.  What energy drinks are you using?

We drink gatorade but it is nothing but sugary poop! Juice is a good idea. I use X2Performance energy drink during the game, it has caffeine which makes me jittery.
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