Learn Triathlon from the best (DVDs)
Race Day
Learn the advantages of nutrient timing
Submitted by admin on Fri, 07/16/2010 - 14:41 This is an excerpt from Nutrient Timing for Peak Performance. It's published with permission of Human Kinetics.
What Are the Benefits of Nutrient Timing?
There are several benefits of nutrient timing. These involve maximizing your body’s response to exercise and use of nutrients. The Nutrient Timing Principles (NTP) help you do the following:
Energy
When sports nutritionists talk about energy, we are referring to the potential energy food contains. Calories are potential energy to be used by muscles, tissues, and organs to fuel the task at hand. Much of the food we eat is not burned immediately for energy the minute it’s consumed. Rather, our bodies digest, absorb, and prepare it so that it can give us the kind of energy we need, when we need it. We transform this potential energy differently for different tasks. How we convert potential energy into usable energy is based on what needs to get done and how well prepared our bodies are; how we fuel endurance work is different from how we fuel a short, intense run. It is helpful to understand that you must get the food off your plate and into the right places in your body at the right time.
Clients consistently ask us, “What can I eat to give me energy?” For you, “energy” may have different meanings, depending on what you’re referring to and how you’re feeling. If you’re talking about vitality, liveliness, get-up-and-go, then a number of things effect this: amount of sleep, hydration, medical conditions, medications, attitude, type of foods eaten, conditioning and appropriate rest days, and timing of meals and snacks. Food will help a lack of energy only if the problem is food related. You may think that’s obvious, but it’s not to some. If you’re tired because you haven’t slept enough, for instance, eating isn’t going to give you energy. However, if your lack of energy is because you’ve eaten too little, your foods don’t have “staying power,” you go for too long without eating, or you don’t time your meals and snacks ideally around practice or conditioning, then being strategic with food intake can help you feel more energetic. What, how much, and when you eat will affect your energy.
Nutrient timing combined with appropriate training maximizes the availability of the energy source you need to get the job done, helps ensure that you have fuel ready and available when you need it, and improves your energy-burning systems. You may believe that just eating when you are hungry is enough, and in some cases this may be true. But, many times, demands on time interfere with fueling or refueling, and it takes conscious thought and action to make it happen. Additionally, appetites are thrown off by training, so you may not be hungry right after practice, but by not eating, you are starving while sitting at your desk in class or at work. Many athletes just don’t know when and what to eat to optimize their energy stores.
By creating and following your own Nutrition Blueprint and incorporating the NTP, your energy and hunger will be more manageable and consistent, whether you are training several times a week, daily, participating in two-a-days, or are in the midst of the competitive season.
Recovery
During the minutes and hours after exercise, your muscles are recovering from the work you just performed. The energy used and damage that occurred during exercise needs to be restored and repaired so that you are able to function at a high level at your next workout. Some of this damage is actually necessary to signal repair and growth, and it is this repair and growth that results in gained strength. However, some of the damage is purely negative and needs to be minimized or it will eventually impair health and performance. Providing the right nutrients, in the right amounts, at the right time can minimize this damage and restore energy in time for the next training session or competition.
The enzymes and hormones that help move nutrients into your muscles are most active right after exercise. Providing the appropriate nutrients at this crucial time helps to start the repair process. However, this is only one of the crucial times to help repair. Because of limitations in digestion, some nutrients, such as protein, need to be taken over time rather than only right after training, so ingesting protein throughout the day at regular intervals is a much better strategy for the body than ingesting a lot at one meal. Additionally, stored carbohydrate energy (glycogen and glucose) and lost fluids may take time to replace.
By replacing fuel that was burned and providing nutrients to muscle tissue, you can ensure that your body will repair muscle fibers and restore your energy reserves. If you train hard on a daily basis or train more than once a day, good recovery nutrition is absolutely vital so that your muscles are well stocked with energy. Most people think of recovery as the time right after exercise, which is partially correct, but how much you take in at subsequent intervals over 24 hours will ultimately determine your body’s readiness to train or compete again.
Muscle Breakdown and Muscle Building
Nutrient timing capitalizes on minimizing muscle tissue breakdown that occurs during and after training and maximizing the muscle repair and building process that occurs afterwards. Carbohydrate stored in muscles fuels weight training and protects against excessive tissue breakdown and soreness. Following training, during recovery, carbohydrate helps initiate hormonal changes that assist muscle building. Consuming protein and carbohydrate after training has been shown to help hypertrophy (adding size to your muscle). The proper amount and mix of nutrients taken at specific times enables your body to utilize them most efficiently—that’s one of the Nutrient Timing Principles.
Immunity
Nutrient timing can have a significant impact on immunity for athletes. Strenuous bouts of prolonged exercise have been shown to decrease immune function in athletes. Furthermore, it has been shown that exercising when muscles are depleted or low in carbohydrate stores (glycogen) diminishes the blood levels of many immune cells, allowing for invasion of viruses. In addition, exercising in a carbohydrate-depleted state causes a rise in stress hormones and other inflammatory molecules. The muscles, in need of fuel, also may compete with the immune system for amino acids. When carbohydrate is taken, particularly during longer-duration endurance training (two to three hours), the drop in immune cells is lessened, and the stress hormone and inflammatory markers are suppressed. Carbohydrate intake frees amino acids, allowing their use by the immune system. Carbohydrate intake during endurance training helps preserve immune function and prevent inflammation.
Certain vitamins and minerals also play a role in immunity: iron, zinc, and vitamins A, C, E, B6, and B12. However, excess intake of iron, zinc, and vitamins A, C, and E can have the opposite effect and in some cases impair the body’s adaptation to training. An eating plan incorporating all of these nutrients in reasonable quantities, such as amounts found in food, can help athletes maintain immunity. The quality of the foods selected is very important and needs to be just as much of a priority as the focus on carbohydrate or protein, for example. For instance, eating a bagel for the carbohydrate but also including an orange for the vitamin C is important; drinking a protein shake can be helpful at the right time, but including some lean steak or shellfish for the iron and zinc is also essential.
Injury Prevention
Did you know that dehydration and low blood sugar can actually increase your risk of injury? Avoiding injury due to poor nutrition is absolutely within your control. Inadequate hydration results in fatigue and lack of concentration. Low blood sugar results in inadequate fueling to the brain and central nervous system. This leads to poor reaction time and slowness. Poor coordination as a result can lead to missteps, inattention, and injury.
Additionally, chronic energy drain (taking in fewer calories and nutrients than needed) will increase your risk of overuse injuries over time. Stress fractures are one example; poor tissue integrity can happen when athletes think solely about calories taken in but not the quality of the calories consumed. This is what is behind the phrase “overfed but undernourished.” Eating lots of nutrient-poor foods will not provide your body with the building blocks for healthy tissues and overall repair. Inadequate protein will also hinder the rebuilding of damaged muscles during training. If muscles are not completely repaired, they will not be as strong as they could be and will not function optimally. The damaged muscle fibers can lead to soft-tissue injuries. Both protein and carbohydrate along with certain nutrients are needed to help with this repair. For instance, gummy bears may provide carbohydrate, but they don’t contain any vitamin E, which is helpful in repairing soft-tissue damage that occurs daily during training. Therefore, the goal is both an appropriate quantity and an appropriate quality in food selection.
What Are the Benefits of Nutrient Timing?
There are several benefits of nutrient timing. These involve maximizing your body’s response to exercise and use of nutrients. The Nutrient Timing Principles (NTP) help you do the following:
- Optimize fuel use so that you remain energized throughout your training
- Ensure that you repair and strengthen your muscles to the best of your genetic potential
- Ingest sufficient nutrients to keep you healthy and able to fight off infection, limiting the suppression of the immune system often experienced with intense training
- Recover from your training so that you are ready for your next practice, event, or training session with well-fueled muscles
Energy
When sports nutritionists talk about energy, we are referring to the potential energy food contains. Calories are potential energy to be used by muscles, tissues, and organs to fuel the task at hand. Much of the food we eat is not burned immediately for energy the minute it’s consumed. Rather, our bodies digest, absorb, and prepare it so that it can give us the kind of energy we need, when we need it. We transform this potential energy differently for different tasks. How we convert potential energy into usable energy is based on what needs to get done and how well prepared our bodies are; how we fuel endurance work is different from how we fuel a short, intense run. It is helpful to understand that you must get the food off your plate and into the right places in your body at the right time.
Clients consistently ask us, “What can I eat to give me energy?” For you, “energy” may have different meanings, depending on what you’re referring to and how you’re feeling. If you’re talking about vitality, liveliness, get-up-and-go, then a number of things effect this: amount of sleep, hydration, medical conditions, medications, attitude, type of foods eaten, conditioning and appropriate rest days, and timing of meals and snacks. Food will help a lack of energy only if the problem is food related. You may think that’s obvious, but it’s not to some. If you’re tired because you haven’t slept enough, for instance, eating isn’t going to give you energy. However, if your lack of energy is because you’ve eaten too little, your foods don’t have “staying power,” you go for too long without eating, or you don’t time your meals and snacks ideally around practice or conditioning, then being strategic with food intake can help you feel more energetic. What, how much, and when you eat will affect your energy.
Nutrient timing combined with appropriate training maximizes the availability of the energy source you need to get the job done, helps ensure that you have fuel ready and available when you need it, and improves your energy-burning systems. You may believe that just eating when you are hungry is enough, and in some cases this may be true. But, many times, demands on time interfere with fueling or refueling, and it takes conscious thought and action to make it happen. Additionally, appetites are thrown off by training, so you may not be hungry right after practice, but by not eating, you are starving while sitting at your desk in class or at work. Many athletes just don’t know when and what to eat to optimize their energy stores.
By creating and following your own Nutrition Blueprint and incorporating the NTP, your energy and hunger will be more manageable and consistent, whether you are training several times a week, daily, participating in two-a-days, or are in the midst of the competitive season.
Recovery
During the minutes and hours after exercise, your muscles are recovering from the work you just performed. The energy used and damage that occurred during exercise needs to be restored and repaired so that you are able to function at a high level at your next workout. Some of this damage is actually necessary to signal repair and growth, and it is this repair and growth that results in gained strength. However, some of the damage is purely negative and needs to be minimized or it will eventually impair health and performance. Providing the right nutrients, in the right amounts, at the right time can minimize this damage and restore energy in time for the next training session or competition.
The enzymes and hormones that help move nutrients into your muscles are most active right after exercise. Providing the appropriate nutrients at this crucial time helps to start the repair process. However, this is only one of the crucial times to help repair. Because of limitations in digestion, some nutrients, such as protein, need to be taken over time rather than only right after training, so ingesting protein throughout the day at regular intervals is a much better strategy for the body than ingesting a lot at one meal. Additionally, stored carbohydrate energy (glycogen and glucose) and lost fluids may take time to replace.
By replacing fuel that was burned and providing nutrients to muscle tissue, you can ensure that your body will repair muscle fibers and restore your energy reserves. If you train hard on a daily basis or train more than once a day, good recovery nutrition is absolutely vital so that your muscles are well stocked with energy. Most people think of recovery as the time right after exercise, which is partially correct, but how much you take in at subsequent intervals over 24 hours will ultimately determine your body’s readiness to train or compete again.
Muscle Breakdown and Muscle Building
Nutrient timing capitalizes on minimizing muscle tissue breakdown that occurs during and after training and maximizing the muscle repair and building process that occurs afterwards. Carbohydrate stored in muscles fuels weight training and protects against excessive tissue breakdown and soreness. Following training, during recovery, carbohydrate helps initiate hormonal changes that assist muscle building. Consuming protein and carbohydrate after training has been shown to help hypertrophy (adding size to your muscle). The proper amount and mix of nutrients taken at specific times enables your body to utilize them most efficiently—that’s one of the Nutrient Timing Principles.
Immunity
Nutrient timing can have a significant impact on immunity for athletes. Strenuous bouts of prolonged exercise have been shown to decrease immune function in athletes. Furthermore, it has been shown that exercising when muscles are depleted or low in carbohydrate stores (glycogen) diminishes the blood levels of many immune cells, allowing for invasion of viruses. In addition, exercising in a carbohydrate-depleted state causes a rise in stress hormones and other inflammatory molecules. The muscles, in need of fuel, also may compete with the immune system for amino acids. When carbohydrate is taken, particularly during longer-duration endurance training (two to three hours), the drop in immune cells is lessened, and the stress hormone and inflammatory markers are suppressed. Carbohydrate intake frees amino acids, allowing their use by the immune system. Carbohydrate intake during endurance training helps preserve immune function and prevent inflammation.
Certain vitamins and minerals also play a role in immunity: iron, zinc, and vitamins A, C, E, B6, and B12. However, excess intake of iron, zinc, and vitamins A, C, and E can have the opposite effect and in some cases impair the body’s adaptation to training. An eating plan incorporating all of these nutrients in reasonable quantities, such as amounts found in food, can help athletes maintain immunity. The quality of the foods selected is very important and needs to be just as much of a priority as the focus on carbohydrate or protein, for example. For instance, eating a bagel for the carbohydrate but also including an orange for the vitamin C is important; drinking a protein shake can be helpful at the right time, but including some lean steak or shellfish for the iron and zinc is also essential.
Injury Prevention
Did you know that dehydration and low blood sugar can actually increase your risk of injury? Avoiding injury due to poor nutrition is absolutely within your control. Inadequate hydration results in fatigue and lack of concentration. Low blood sugar results in inadequate fueling to the brain and central nervous system. This leads to poor reaction time and slowness. Poor coordination as a result can lead to missteps, inattention, and injury.
Additionally, chronic energy drain (taking in fewer calories and nutrients than needed) will increase your risk of overuse injuries over time. Stress fractures are one example; poor tissue integrity can happen when athletes think solely about calories taken in but not the quality of the calories consumed. This is what is behind the phrase “overfed but undernourished.” Eating lots of nutrient-poor foods will not provide your body with the building blocks for healthy tissues and overall repair. Inadequate protein will also hinder the rebuilding of damaged muscles during training. If muscles are not completely repaired, they will not be as strong as they could be and will not function optimally. The damaged muscle fibers can lead to soft-tissue injuries. Both protein and carbohydrate along with certain nutrients are needed to help with this repair. For instance, gummy bears may provide carbohydrate, but they don’t contain any vitamin E, which is helpful in repairing soft-tissue damage that occurs daily during training. Therefore, the goal is both an appropriate quantity and an appropriate quality in food selection.
Cycling expert explains strategies for getting faster
Submitted by admin on Tue, 04/20/2010 - 15:29 Offers 10 tactics for maximizing hills
This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, June 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. "Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain." He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups-the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort.
This is an excerpt from Cycling Fast. It's published with permission of Human Kinetics.
Climbs and descents make or break cycling races, according to cycling coach Robert Panzera. In his upcoming book, Cycling Fast (Human Kinetics, June 2010), Panzera covers hills and all elements that can make a cyclist faster, from conditioning to nutrition and key skills.
Panzera says even small climbs make a difference the closer a cyclist gets to the finish line. "Climbs are additive, meaning a 200-foot gain in elevation may not seem like much in the first few miles, but near the finish, it can seem like a mountain." He advises cyclists to take special note of hills toward the end of the race because these hills split the race into two groups-the leading group going for the win and the chasers trying to pick up the remaining places. In Cycling Fast, Panzera offers 10 tactics for managing hills and staying in the lead:
- Be near the front for corners that are followed immediately by hills. "This helps you prevent being gapped," explains Panzera.
- Shift to easier gears before approaching hills. "This prevents dropping the chain off the front chainrings when shifting from the big front ring to the small front ring," he notes. "Quickly go around riders who drop their chains."
- Close gaps on hills immediately, but with an even, steady pace. "Once the group starts riding away on a hill, it is nearly impossible to bring them back," Panzera warns.
- Keep the pace high over the crest of the hill, because the leaders will increase speed faster than the riders at the tail of the group.
- Relax and breathe deeply to control heart rate on climbs.
- Dig deep to stay in contact on shorter climbs. "Once a group clears the top, it is difficult to catch up on the descent," says Panzera.
- On longer climbs, ride at a consistent pace that prevents overexertion.
- Always start climbs near the front. If the pace becomes too fast, cyclists will be able to drop through the pack and still recover without losing contact with the pack.
- Hills are a good place to attack. "Know the hill's distance and location in the course before setting out on an attack or covering an attack by a competitor," advises Panzera.
- Try to descend near the front, but not on the front. Being near the front, as opposed to the back, gives cyclists a greater probability of avoiding crashes.
Cycling Fast covers the latest information on new high-tech racing frames, training with a power meter and heart rate monitor, and coordinating tactics as part of a team. Readers can learn how to periodize training and use the numerous tips, charts, and checklists to maximize effort.
Triathlon Training DVD series
Submitted by admin on Thu, 12/31/2009 - 19:57
I've reviewed this DVD series, "The Ultimate Training, Technique, and Strategy Series for Triathletes" and recommend you check it out. Most are taught by Clark Campbell, former Professional Triathlete and University of Kansas Swimming Coach.
The Bike, The Run, The Swim DVDs will take you through the nuances of technique and then go over detailed training plans in depth.
"The Core Strength: Pilates for Triathletes" is a superb teaching of core strength taught and flexibility by June Quick, Certified Pilates Instructor, licensed Physical Therapist, Certified Athletic Trainer, and Stanford University Swimming consultant. She explains the movements that are demonstrated by a beginner and pro triathlete, how to make some more advanced movements when you're ready, and pre-hab to prevent common athletic injuries.
If you're new to triathlon and learn better visually, this is the package you want. It's like having a coach start you out. If you've been around the track a few times, pun intended, you may still pick up some technique and training pointers.
Championship Productions forwarded these to me for review and I'm glad they. I had not heard of them but these are some really good training resources.
Transitions are key for triathlon success
Submitted by admin on Thu, 08/27/2009 - 11:54 If you've raced more than once, you know you easily can spend too mush time in the transition area. This is a good quick article from the authors of "Championship Triathlon Training", where you can learn how to save time in the transition area. It's the easiest time you'll make in the race. It is reprinted with permission by Human Kinetics.
The secrets to mastering bricks
Experienced triathletes know that quick transitions are necessary for low race times. But, according to George Dallam, PhD, USA Traithlon’s first national team coach, transitions are often difficult to master because rapid changes in movement put stress on the body. "When you stop doing one activity and begin doing another very soon afterward, your body must make adjustments in blood flow, nervous system regulation, and muscular tension," Dallam says.The bike-to-run transition, or brick, is the most difficult to master, making the body change from a static and crouched position on the bike to an upright and dynamic position on the run. In his new book, Championship Triathlon Training, Dallam offers tips for mastering bricks.
- Prepare for the bike-to-run transition by flexing and extending your back on the bike and maintaining or increasing cadence to run-stride rate or above.
- Pull your feet out of your shoes while riding and then dismount at speed, leaving your shoes clipped into your pedals.
- Run with your bike.
- Minimize equipment you will need to put on in the transition area for the run (that is, put on only your shoes in this area).
- Put on your running shoes while standing.
- Put on any other equipment-hat, glasses, and race belt-while running.
"Once these basic skills have been established, specific transition training sessions can be instituted for continued improvement in a race-specific environment," Dallam says. "These sessions can then be timed as intervals from entry to exit and can be used as a baseline for improving performance."
Nutrition truths for endurance athletes
Submitted by admin on Mon, 08/17/2009 - 20:22 Some practical wisdom on endurance sports nutrition from the book is "Endurance Sports Nutrition", reprinted with permission by Human Kinetics.
"You are responsible for experimenting in training (before the actual
event or race) to discover and build a repertoire of acceptable foods
and drinks, and any other supplements, that you will use to meet your
fluid, energy, and electrolyte needs during long-distance 
events and
races. You must figure out the basics—what and how much you need to eat
and drink and when you need to eat and drink it. Don’t neglect to put
your strategies to the test in various weather conditions at your
intended race pace or intensity.
- The only way that drinking and eating on the move become automatic on the day of the event or race is by practicing beforehand. Aim to be consistent and stick with what you know. When your favorite or old standby is no longer working, however, you must be willing to try something new. If you’re contemplating tackling ultralength challenges, you first need to establish smart drinking and refueling habits in longdistance events and races.
- Consider how your body processes foods during exercise. Blood flow to the gastrointestinal tract falls as your pace or intensity increases, making it harder to digest and absorb foods that you take in. In addition, your ability to consume and absorb calories when running (because of significant jostling of the stomach) is far less (by as much as 50 percent) than when cycling. Rely on simple carbohydrates during high-intensity efforts or when you need a rapid energy boost. Choose electrolyte replacement drinks, energy gels (take with water) and sport chews, glucose tablets, and if tolerated, soda or juice. During longer efforts of moderate intensity, add solid foods and high-calorie liquid drinks to boost your calorie intake and your spirits.
- Refuel frequently instead of eating a large quantity at any one time, which diverts blood away from your working muscles. In other words, spread your hourly energy needs over 15- to 20-minute increments. Don’t try to cram it all down on the hour mark. The best sports drinks, high-calorie liquid drinks, energy gels, and energy bars for you are the ones that go down and stay down.
- Hitting the wall means that you have essentially depleted your muscle glycogen stores. Your legs (and other major muscle groups) have gone on strike, even though you may have been consuming adequate fluids and calories. Your training, or lack thereof, improper pacing, and general fatigue can contribute to this phenomenon. You will often be able to continue and finish, albeit not with the desired performance.
- Bonking, when the body completely shuts down because of a severe drop in blood sugar, is a much more serious situation. The glycogen stored in muscles and the liver is essentially gone. Muscles and, more important, the brain are not receiving sufficient fuel. If left untreated, you may become increasingly irritable, confused, and disoriented. You could find yourself sitting or lying down and could possibly lapse into a coma. Stop whatever activity you were engaged in and boost your blood sugar by consuming readily absorbable carbohydrates, such as sports drinks, energy gels, soda, fruit juice, or glucose tablets, if available. Seek or ask for medical attention if necessary.
- The best way to avoid bonking is to create a calorie buffer. Liquid calories in the form of electrolyte replacement drinks and high-energy liquid products are favored because they tend to be well tolerated and require less effort to get down than solid foods do. Large male endurance athletes often have to consciously work to consume enough calories (for example, as much as 500 calories per hour of prolonged cycling as compared to 300 calories per hour for smaller female athletes) to stay in energy balance.
- Athletes who struggle with sensitive stomachs and other gastrointestinal problems are advised to learn beforehand what sports drink will be served during races and organized events. They can then train with that product or, if they will have access to water, carry their own acceptable powdered sports drink in premeasured baggies and reconstitute it along the way.
- The less fit you are, the fewer shortcuts you can take. Knowing what you can survive on and still perform well with comes with experience. If you are less fit or less efficient (a novice rider or trail runner, for example), you need to drink and eat on a regular schedule. Set your watch or bike computer and train yourself to drink every 15 to 20 minutes and refuel every 30 to 60 minutes to keep pace with the energy that you’re expending."
MIT's "Chemistry of Sports" online course using triathlon
Submitted by admin on Mon, 07/27/2009 - 13:38 In the Massachusetts Institute of Technology's Chemistry of Sports course, they "... will be focusing on three sports, swimming, cycling and running. There will be two components to the seminar, a classroom and a laboratory. The classroom component will introduce the students to the chemistry of their own biological system. Since we are looking at swimming, running and cycling as our sample sports, we will apply the classroom knowledge to complete a triathlon.
How to recover after hard cardio
Submitted by admin on Fri, 07/24/2009 - 15:01 You've finished your long aerobic bout, you're breathing hard, you're thristy, and you know your body needs something to help recover? What's best for recovery after a hard aerobic bout?
The following except comes from Diets Designed for Athletes , reprinted here by permission of Human Kenetics.
"Recommendations on protein recovery products emphasize the importance of high-glycemic carbohydrates. Don’t forget that carbohydrates help make the most of the protein you ingest to aid recovery. Also note that
protein affects the rate of absorption of carbohydrates you consume to aid your recovery after an endurance workout.
Protein’s main job may be to help you build and maintain muscles, but you need carbohydrates to fuel them. If you’ve
The following except comes from Diets Designed for Athletes , reprinted here by permission of Human Kenetics.
"Recommendations on protein recovery products emphasize the importance of high-glycemic carbohydrates. Don’t forget that carbohydrates help make the most of the protein you ingest to aid recovery. Also note that
protein affects the rate of absorption of carbohydrates you consume to aid your recovery after an endurance workout.Protein’s main job may be to help you build and maintain muscles, but you need carbohydrates to fuel them. If you’ve
The Weeks Before a Triathlon Race
Submitted by admin on Mon, 04/20/2009 - 21:21 What do you in the couple of weeks before a race? Taper? Test out nutritional intake and timing?
If this is your first race, your mind is likely racing, pardon the pun. If not your first race, your over your first time jitters and just want to have a better race, faster time, or move up in distance.
John Mora published Triathlon 101 for those new to the sport and those wishing to get an edge in their training and in their next race. In this 2nd edition of Triathlon 101, you'll find topics such as:
- Choose the best equipment for your goals, terrain, and budget.
- Create your own triathlon program for various distances and events.
- Know how, when, and what to eat and drink when training or competing.
- Prevent overtraining and recover from common injuries.
- Swim and navigate in open water.
- Smoothly and quickly transition from one leg of the
If this is your first race, your mind is likely racing, pardon the pun. If not your first race, your over your first time jitters and just want to have a better race, faster time, or move up in distance.
John Mora published Triathlon 101 for those new to the sport and those wishing to get an edge in their training and in their next race. In this 2nd edition of Triathlon 101, you'll find topics such as:
- Choose the best equipment for your goals, terrain, and budget.
- Create your own triathlon program for various distances and events.
- Know how, when, and what to eat and drink when training or competing.
- Prevent overtraining and recover from common injuries.
- Swim and navigate in open water.
- Smoothly and quickly transition from one leg of the
Iditarod Trail Invitational update
Submitted by admin on Fri, 03/06/2009 - 22:05 This just blows me away!
http://www.adn.com/outdoors/story/713261.html
http://www.adn.com/outdoors/story/713261.html
