Nutrition Notes

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

From February 27, 2010 Presentation on Nutrition.

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

www.fuel4mance.com

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)

Endurance Conspiracy

It is not often that I will take the time to write on the CI blog about new companies. That is something I will post on Facebook and Twitter about.

However, this is one of the few times I will make an exception. Two Time Ironman World Champion, Tim DeBoom, and friends (which includes 3x champion, Peter Reid), started a T-Shirt company a few weeks ago called Endurance Conspiracy.

Their motto is "The Fit Shall Inherit The Earth." On top of a cool slogan, their shirts are absolutely awesome. I picked up one when they opened shop and love the organic ring-spun cotton and the killer graphics.

Definitely check out their site http://enduranceconspiracy.com/

Cheers,

Coach Jared

K-Swiss/Trek Pro Triathlon Team - A Program to Benefit all Triathlon

Yesterday, Trek bikes announced a strategic partnership with Team K-Swiss. This was done mainly on the back of Chris Leito, who has raced on a Trek for years and recently became a K-Swiss athlete. The team consists of some serious athletes, including, Michael Raelert (70.3 World Champ) and Julie Dibens (70.3 and Xterra World Champ).

In my time at Wheelworks, there has been a movement towards sponsoring athletes with their "pro cards" and allowing them to have the equipment and support they need to win...and then get bigger and more lucrative sponsorships. I use this new program, as a feeder system for new pro triathletes up to the higher ranks...and hope when they are super successful, they come back and buy me lunch!

Getting back to the K-Swiss/Trek sponsorship, here are a few thoughts I had about pro triathlon "teams."

1) For starters, I call it a "team" in the loosest sense of the word. I fully expect Chris Leito and Michael Raelert to try to beat the snot out of each other in every race possible. Instead, I view this as an opportunity for the team to have support for each athlete at every race that individual pros would not have. For instance, team mechanics, masseuses and even managers. This will make the event more comfortable and ideally remove stress that might inhibit race performance.

2) On a completely different side, it brings marketability to the athletes. Brand recognition is so necessary in business, and triathletes are no different. Crowie, Macca & Chrissie are all brand names, and being associated with that name brings instant credibility to a sponsor. Having a team, allows the fans to see the race kits out on the course all day. The more the sponsors see this group of athletes performing, the more the group will benefit as a whole. Trek & K-Swiss view this as their opportunity to be competitive in the growing triathlon market.

3) For the age groupers, this will give more accessibility to the pros. Going off the marketing view, the team will have managers and people in charge of getting these athletes out in the public. How awesome would it be for you local Trek dealer to have Julie Dibens in for a meet & greet before she races over the weekend in your area! It is an opportunity to build a grassroots program that will benefit everyone in triathlon.

Needless to say, I am most excited by programs like these. This isn't a new idea, nor is K-Swiss/Trek the only one. But this one really has the potential to be a killer program because of the companies and the athletes involved.

Cheers,

Coach Jared

Vermont Training Camp (June 11-13, 2010)

Training Camps have been a a staple of pro athletes for years. Football players have "mini-camp" in May, well before the season. Baseball players have spring training just a month before the season.

Pro cycling teams have their camps in December in exotic, warm locations. Even pro triathletes go to race locations to prepare for the biggest events. Back in 2002, 3x World Champion, Peter Reid, lived up on a Hawaiian volcano leading up to the Ironman World Championships in Kona!

However, you don't have to be a pro athlete to benefit from a training camp, even if it is just for a weekend. This is why Competitive Instinct Multisport will be holding its first camp in Landgrove, Vermont this June.

http://cimultisport.com/camps/trainingweekend.html

The first factor as to why I chose this little village as the location is its proximity to amazing biking and running routes, as well as a pool and pond for swimming. Another reason, which I feel is overlooked, is how cell phone and internet is very limited.

Training camps should be just for that, Training. Landgrove is the perfect place to leave your phone, beeper, computer in their cases and just focus on getting in solid workouts. Over the 2+ days, there will be clinics on race strategy and nutrition, a killer 45+ mile base bike ride, with the option to climb Bromley Mountain for those who want extra bike training and an excellent 6 mile dirt road run loop. But the workouts are not limited to those. CI Multisport provides the base workouts and then directs and aids in continuing to train outside of the group.

If you want to ride 150 miles on Saturday, we have a loop. If you want to run 20 miles, we have a route. That is why Landgrove is an ideal spot.

We are also going to be based at the Landgrove Inn (www.landgroveinn.com) which is owned by Tom (a triathlete!) & Maureen. They have opened up their place, including their conference center to CI Multisport and will be providing all meals from their amazing restaurant.

With the Northeast triathlon season kicking off just a week prior, it is the perfect time to get that last big block in before prepping for Ironman Lake Placid, Providence 70.3 or whatever your race is.

Please contact CI Multisport at info@cimultisport.com if you have any questions.

Cheers,

Coach Jared

Holiday Gift Guide

With the holidays right around the corner, as a spouse/family member/friend of a triathlete you may wonder what to get for them. To simplify the effort, think of it this way, your triathlete can never have to much gear.

The place to begin is to visit your local bike shop and seek out the resident triathlete/gear expert/bike nut and see what they would look for in a gift. Most shop employees have everything and when they are looking for new gear, it is the crazy cool stuff that triathletes want.

Here are just a few ideas:

Under $10

To keep things on the cheap, nutrition is always needed. Justin’s Nut Butter comes in 1.15 oz. squeeze packs that can be used out in the field during your workouts. With 9 different flavors, there is always a great choice out there. These come in packs of 10 for $5.99 and are available online or at your local bike shop

Honorable Mention: Nuun Hydration Tablets, Yankz Lace Systems

Under $50

If I had to pick one piece of my gear to have on a desert island, it would be my 2 bottle Helium Belt from Fuel Belt, Inc. Fuel Belt is the authority in hydration belts and the latest generation is by far the best yet. Not only does it fit great and hold 20 oz. of fluid, the small pocket is perfect for nutrition and an iPod. These belts come in at $41.95 and right now you can purchase them through www.fuelbelt.com for 10% off.

Honorable Mention: Bontrager XXX Lite Carbon Water Bottle Cage

Under $100

Bike stuff is expensive, that is just the way it is. That doesn’t mean you can’t “pimp” out your ride with some killer accessories. Nothing says Bling on a bike like Nokon Cable Housing. This German product comes with an internal sheathing and aluminum “Pearls” that link together to form the outer casing. Nokon housing is ideal for the the tight bends on tri-bikes and looks absolutely amazing.

Honorable Mention: X-Lab Torpedo Mount and Cage

Under $1,000

Powermeters are available for under $1000, thats right, it is. The iBike Aero comes in at $899 and accurately measures how much wattage is produced through a complex series of mathematical calculations utilizing a mini wind tunnel on the front of the unit. By mounting this small, cell phone sized unit on your stem the rider gets all the power data of its significantly higher priced competitors

Honorable Mention: Mavic Ksyrium SL Wheelset

Under $5,000

Buy a Bike: Cervelo P3; Specialized Transition Pro or whatever fits your fancy!

Honorable Mention: Shimano DI2 Groupset

Under $20,000

Go ahead, build your dream bike. Start with a Storck Aero frameset (comes with aerobars). Shimano DI2 gruppo and a set of Zipp Zedtech wheels. The $4,000 SRM Dura Ace powermeter will fit your data needs nicely. This is the best of the best and even if you aren’t fast, you will look good!

Honorable Mention: Buy a car

The Company Car - 2009 Cervelo P4

Tips for Winter Riding

With the winter rolling in (although it is 70 degrees right now), here are few things to know about continuing to ride outside:

1) Prepare your bike for winter riding. For example, run wider tires or studded tires with lower tire pressure. If you are thinking about a second, winter bike, get a cyclocross bike. They can run really wide, very nobby tires and can be ridden off-road, which is a whole lot warmer than road rides.

2) Apparel is key. Think a) Base Layer - This is designed to wick the moisture away from your body. A wet base layer will make you even colder than no base layer. Also, companies such as Craft make these in different levels based on how cold and how long you will be out. b) Thermal Layer - This is what keeps you warm on top of the base layer. This is based solely on how cold it is. c) Element layer will keep the wind and weather outside your body. This is so incredibly important because wind chill makes a huge difference.

3) Winter riding shoes are a killer idea since they are typically a bit bigger to allow thick socks, are weather resistant and can take a beating. Much more pleasant to destroy winter clothing than you shiny riding shoes that you race in.

4) If possible, try to change your work schedule so you can ride mid-day. Light becomes an issue as the days are getting shorter.

5) Here is a good rule of thumb..."there is no such thing as a cold riding day, just poorly chosen apparel.

Happy Winter Riding!!!