Posts from — March 2008

Check it out–Jason, my IM Coach and I were interviewed for this article. It is also in hard copy for free at PR Running, WTSC, Landry’s and other sports locations. Apparently my picture is in the magazine article…..can’t wait to see that one!

http://www.newenglandsportsmag.com/features/well-coached.html.

After doing the Spin for Hope today and having my legs feel completely spent, I realized that some people may not know that they have to replenish the glycogen they used up in their muscles, within 30 min of any exercise lasting an hour or more.  Make sure the replenishment includes carbs and a little protein.  I ate a cup of couscous and minestrone soup that I brought, and an apple.  They also had pizza which is OK too.  Especially after such a long ride!

Attached is the flier for more information to register for the Danskin Womens Triathlon Series MetroWest Boston training (now THAT is a mouth full!)

Let me know if you have any questions.

tdtflyer2008bostonwest-final.pdf

All this year, I’ll be honing in on my nutrition all focused on what I’m going to do for the IM.  I expect some things to work well and others not so well.  So, if you are training with me on a long ride, and I bonk (or puke for that matter)…I’ll apologize now.  But, I have to figure this out BEFORE the race.

So, as previously posted, the first test is 1 bottle of sports drink/hour for the Spin for Hope ride tomorrow morning.  I’ll let you know how it goes

Yes, one has to remember that everyBODY is different. But, one also has to remember that every race is different.

Race distance is key for nutrition.  I know for myself if I am racing in a sprint distance triathlon, I can not take in any more than one bottle of sports drink and the rest has to be water.  I can not do any gels, blocks, solids, or anything.  I would risk to say that most people, when doing sprints, feel similarly.  They may take one gel instead of, or in addition to a sports drink, depending on how long the sprint is and how long they think they will take to complete it, but that’s it.  The reason for this is because our heart rates are maxed out for as long as the race takes us to do in a sprint distance triathlon.  This max heart rate make it impossible to digest food or move nutrition from the stomach.  Why, you ask?  Because all of the blood that would have been used to digest what you are eating is diverted to the heart and brain to keep up with the high intensity of exercise you are doing.

In Olympic distance triathlons, I have to take in a little more nutrition, like maybe adding a gel or 1/2 a cliff bar on the bike to a bottle of sports drink, but that’s it.   ALthough not as high as in a sprint distance race, my HR stays pretty high (especially when I get to the run) so I still need to be careful.  However, I’ve also run in to the other situation where I wasn’t hydrated enough when I got to the run in an olympic distance tri and watch out those cramps are a killer!  This also happened to me in my first 1/2 marathon.  As Bonnie, Charlie and Beth can attest, I was throwing up all afternoon because I ran too hard with not enough fluids.  Now THAT was fun

Races are one thing, but we need to remember our nutrition for training too.  For example I am riding the Spin for Hope tomorrow.  Jason and I felt it would be a great time for me to get used to drinking one bottle of sports drink/hour.  This is NOT easy for me to do.  1. because I won’t be that thirsty in the first hour; 2. because I’m not running afterwards, so I won’t feel I NEED all of this nutrition; and 3. the calories (I know, I know)….  But, I’m going to do it because 1.  I’m doing an IM this year and the little mistakes you make in your nutrition in shorter races (even 1/2 irons) magnify in the IM so I need to figure out what will work for me in training; 2.   I will feel better after the run, and for my next workout.  So, watch me drink away on Sunday morning!!!

Nutrition is a tough one when it comes to endurance athletes.   Or for that matter, non-endurance athletes as witnessed by the billions of $$ spent per year on the diet industry.  Not to mention the “getting fit” reality shows we seem to be obsessed with.

Every book I read, or seminar I attend, the common theme is, EveryBODY is different.   There is no one-size-fits-all.  Nutrition happens to be a passion of mine to read about and keep learning about because I have one of those obsessive personalities.  There are so many variables to doing this right with triathlon, I want to keep trying.

I was so excited  when I finished my 1/2 Iron last year and felt that I had done my nutrition PERFECT for ME.  I did not have one cramp on the run, yet had enough energy to finish it strong.  The other thing one has to remember with nutrition is that every race is different..

Due to popular demand, and all of the billions of questions we have regarding nutrition during our triathlon training and racing, I’ve decided to add a nutrition area to this blog.

However, please remember, I AM NOT a nutritionist and all of my “knowledge” in this area comes from articles, other people’s websites, sports nutrition books, seminars I’ve gone to, a my own experiences and the experience of others.   So, take it all with a grain of salt, and use the info at your own risk.  I will note the source of my information so you can investigate further if you wish.