When talking to people about triathlons, they immediately start imagining if they can do the distances that I am talking about. "I can do X, but I don't think I can do Y..."
...I think I have been doing the same thing in my training. "Ok...Im getting good with X, but I need more work on Y, and need to group X with Z".
Unfortunately, I haven't been focusing much on the fourth element: Nutrition. In order to complete the race, I need to ensure that I am not putting my body into a calorie deficit that leaves my muscles with no fuel. Once my muscles run out of fuel...the race is over.
My body is a horribly efficient machine. In order to allow my muscles to perform for a long duration requires very careful planning. I must make sure that there is no moment in the race in which my muscles go without proper nutrition.
I have a strong heart. I have a strong will. I have strong muscles. Now I need a strong carburetor to continuously maintain nutrition intake. This is going to take time.
An Olympic triathlon consists of the following disciplines:
-.9m Swim
-24.8m bike ride
-6.2m run
-2800 calories being burned.
My body can't store 2800 calories, so I need a plan that will help me complete the race. Things like glycogen stores, lactic acid build-up and muscle oxygenation are things that I need to be worried about with these distances. I think I have been so focused on completing the distances in my workouts that I may be hindering myself by not focusing on caloric intake during my workouts.
I am putting together the 'Calorie' recipe. Just like each event, it is going to be difficult to master, as there is no true way to test it until race day...but I think I am going to focus on the following plan. Depending on how things go in my training, I may need to update it.
Nutrition Requirements:
-Gels - 2
-PowerBar - 1 (2?)
-Perpetuem solids - 1
-Perpetuem Nutrition drink (20oz) -1
-Gatorade - 1
Steps:
1) Gel 1 will go in my pre-race bag.
2) Attach the PowerBar to your bike
3) Put Perpetuem solids in helmet in Transition
4) Put Perpetuem nutrition drink and Gatorade in Bike Bottles
5) Keep a Gel in transition area
This is the game plan that I am going to try to work with:
Anybody have any advice? I can really use some.
...I think I have been doing the same thing in my training. "Ok...Im getting good with X, but I need more work on Y, and need to group X with Z".
Unfortunately, I haven't been focusing much on the fourth element: Nutrition. In order to complete the race, I need to ensure that I am not putting my body into a calorie deficit that leaves my muscles with no fuel. Once my muscles run out of fuel...the race is over.
My body is a horribly efficient machine. In order to allow my muscles to perform for a long duration requires very careful planning. I must make sure that there is no moment in the race in which my muscles go without proper nutrition.
I have a strong heart. I have a strong will. I have strong muscles. Now I need a strong carburetor to continuously maintain nutrition intake. This is going to take time.
An Olympic triathlon consists of the following disciplines:
-.9m Swim
-24.8m bike ride
-6.2m run
-2800 calories being burned.
My body can't store 2800 calories, so I need a plan that will help me complete the race. Things like glycogen stores, lactic acid build-up and muscle oxygenation are things that I need to be worried about with these distances. I think I have been so focused on completing the distances in my workouts that I may be hindering myself by not focusing on caloric intake during my workouts.
I am putting together the 'Calorie' recipe. Just like each event, it is going to be difficult to master, as there is no true way to test it until race day...but I think I am going to focus on the following plan. Depending on how things go in my training, I may need to update it.
Nutrition Requirements:
-Gels - 2
-PowerBar - 1 (2?)
-Perpetuem solids - 1
-Perpetuem Nutrition drink (20oz) -1
-Gatorade - 1
Steps:
1) Gel 1 will go in my pre-race bag.
2) Attach the PowerBar to your bike
3) Put Perpetuem solids in helmet in Transition
4) Put Perpetuem nutrition drink and Gatorade in Bike Bottles
5) Keep a Gel in transition area
This is the game plan that I am going to try to work with:
Pre-race:
- Consume a Gel 5 minutes before race begins. In the swim, this will have your body working on:
- 110 calories
- 200mg sodium
- 27g of carbs
- 0 protein
- Place Perpetuem Solids in back pocket on bike shorts prior to leaving transition area
- Continually keep a Solid in my mouth.
- Break off small portions and chew like gum.
- Replace when completed. Keep a solid in your mouth the entire ride to provide consistent nutrition intake.
- Every 4 miles, drink. Alternate between Nutrition drink and Gatorade
- At Mile 16, consume the PowerBar. This is so that your stomach feels like it can work also and doesn't feel empty. A donut would be great, but I think a power bar will have to do.
- Continue with the solids and drink plan
- This will have me working off the following budget:
- 6 solids
- 200 calories
- 40g carbohydrates
- 6g protein
- 162mg sodium
- Perpetuem Nutrition Drink
- 270 calories
- 54g carbohydrates
- 7g protein
- 220mg Sodium
- Gatorade
- 40 calories
- 5g carbohydrates
- 220mg Sodium
- Powerbar
- 240 calories
- 45g carbohydrates
- 10g proteins
- Totals:
- 750 calories
- 179g carbohydrates
- 23g protein
- 602mg Sodium
- I may have to play with this, since I constantly have food in my mouth the entire ride and I am still in a calorie deficit. How do other people do it?
- Remove Solids from shorts
- Put Gel in shorts
- Once I find my legs and can determine a pace, I will consume the gel.
- Stop at 3.1m Aid Station for water and any other nutrition they might have.
- This will have me working off of:
- 220 calories
- 400mg sodium
- 54g of carbs
- 0 protein
Anybody have any advice? I can really use some.
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