Below are my notes from a presentation given on nutrition to Wheelworks Multisport last month. Feel free to shoot me any questions you might have.
Coach Jared
jared@cimultisport.com
Location: Belmont Wheelworks
The Facts:
What you lose via sweat (appx.)
-H20 1-3 liters/hour
-Salt 800-1200 Mg/hour
-Potassium 200-300 Mg/hour
-Calcium 50 Mg/hour
What is in your fuel tank (appx.)
-Glycogen 1500-2500 calories
-Fat Stores 60,000 - 100,000 calories
Body can process only about 250 calories per hour during exercies
Tips:
1) Tap into the fat reserves by becoming metabolically efficient
2) Slow down in training (zone 2 work)
3) Cut down on nutrition products early in the season during training. They are not needed.
4) 90-120 minute runs, you should only need water, not sports drinks
Suggested reading: "Metabolic Efficiency Training," Bob Seebohar
Types of Products
Gels - Clif Short/ Gu/ Hammer Gel/ Clif Bloks/ Gu Chomps
- Contain about 100 calories
- Have about 55Mg of sodium and 45Mg of Potassium
Bars - Clif Bar/ PowerBar
- About 250 calories
- Some fat
- 125Mg of Sodium
- 310Mg of Potassium
Salt Tablets - Hammer Endurolytes/ Salt Sticks
- VARY GREATLY
- Endurolytes have 100Mg of salt
- Salt Sticks have 215Mg of salt
Race Day - Putting it all Together
- Top of tanks in the morning
-Breakfast 1.5-2 hours before. Normal if possible
-Sports drink 30 minutes before race time
-Coach Jared personal IM trick - have 2 bottles of Naked Juice at 2am (5 hours before) - Has 700 calories
-During Race
- Prepare a strategy that has been tested
- Can only absorb about 250 calories per hour or 2.5 gels
- Adjust for temperature. More heat = More fluids
Keep in mind, it is easier to correct for to few calories than it is to correct for to many (GI Issues)
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