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Archive for the ‘Nutrition’ Category

USAT Nationals Race Week

Wednesday, August 17th, 2011

The countdown to my biggest race of the year is getting to some pretty small numbers lately! 3 more days and the gun goes off at USAT Age Group Nationals in Vermont!

This is the race that I built my whole season around and picked my rache schedule just so I could qualify and earn my entry. All that work paid off and my work with Coach Hirsch has me feeling strong. Needless to say I’m VERY excited to race and VERY ready to taper.

I just got a new aero helmet that I can’t wait to rock this weekend too! I love it.

 

Last weekend I had two more days of hard workouts before starting my taper. It was raining so I took my 2 hour bike onto the trainer. Once I warmed up, no matter how hard I pushed I couldn’t get my HR above 135 or the life of me. It was just stalled. That is completely not normal for me. I don’t think that has EVER happened to me before. Or at least I’ve never noticed it before.  I cut the workout short and focused on stretching, massage, some time in my Recovery Pump boots and some good nutrition. I immediately booked a massage with Soar Body to get my muscles rubbed down and refreshed.

I talked to Coach and he said that my decision to back off was a smart one. My body was cooked and that is why my HR wouldn’t rise. Looks like my taper is starting early this time around!

Now I’ve got some easy swimbikerun sessions to keep the muscles fresh and loose, but I also need to make sure I don’t go stir crazy.

I felt a little scratch in my throat and started freaking out that I was getting a cold. I’m also relentlessly checking the Burlington weather forecast for this weekend. What looked like it could have been a really wet race, looks like it might be pretty sunny. Still, it is one more thing that I can stress out about forever, but don’t have any control over. I’ve gotta focus on preparing and not waste any mental energy on all that other crap.

So time to go have some under water fun! I can ALWAYS have fun taking stupid pictures of myself in the pool.

The rest of my To-Dos this week include cleaning my bike, degrease and lube my chain, eat healthy and get LOTS of sleep.

See you in Burlington!

 

| Posted in Cycling, Nutrition, Running, Swimming, Training Log, Triathlon | 7 Comments »

Olympic Triathlon Nutrition Plan

Friday, June 17th, 2011

I think I have finally done it. After soaking up as much race nutrition info as I can and testing out what works for me (and failing several times), I realized after Quassy olympic  that I may have perfected my  nutrition plan. That isn’t to say that there won’t be bumps in the road or changes in the future, but I think I’ve got 90% of it down.

Here is my own personal plan:

General Nutrition Principles

1) Dont over think it. I used to obsess over how many calories of different mixes and gels I would take at different points of the race. Carefully calculated timing, caloric density and nutritional make up was the name of the game. It didn’t make me any faster and actually distracted me from racing smart.

2) Focus on quality, not quantity. I used to tape a half dozen gel packets to the top tube of my bike frame along with two water bottles full of calories. WAY too much for a 25 mile bike. I could have survived out there for days and had backups in case my backup nutrition dropped off and fell on the road.  For a 2-3 hour race, your HR is going to be so high that your stomach won’t have the ability to digest very many calories the first place. My legs have enough stored energy to go about 2 hours without any supplemental calories at all, so my race nutrition doesn’t have to be very calorie heavy. Since my stomach will only digest a finite amount of calories during an olympic distance race, don’t give it any more than it needs and choose my carbohydrate, sugar and electrolyte sources wisely.

Pre Race Nutrition

Since my race nutrition strategy is all around taking in only what little calories my stomach can absorb, pre-race nutrition is key. It is also important to stick with what my stomach is used to. On the average morning, I’ll wake up and have a bowl of Frosted Flakes and water. If my pre-race butterflies are kicking in, I’ll substitute cereal with sipping on a flask of EFS Liquid Shot and wash it down with some water. (Total ~300 Calories)

Race nutrition was designed to go down smoothly under harsh stomach conditions, why not use it when you aren’t even racing yet?

30-60 minutes before the race start I’ll finish off a water bottle of EFS with one scoop of Pre Race. (Total ~100 calories) Pre-race is an awesome supplement that helps your muscles work harder with less fatigue. Despite the name, it is also great to use for key high-intensity workouts too. It is also loaded up with caffiene, so if you aren’t a coffee drinker, make sure you test it out before race day. Coffee can make me REALLY jittery since I don’t drink it often, but PreRace gives me a nice smooth boost. I don’t feel like I’m disoriented and unfocused like I would if I pound a couple of espresso shots.

caffeine triathlon

Here is a whole mess of research on the ingredients in PreRace if you are interested in geeking out: http://www.firstendurance.com/pdf/pre_research_packet_1.4.pdf

Race Nutrition: The Bike

Exiting the water, I’ll grab a cup of water just to wash out my mouth. Once I’m out of T1, I’ll keep it simple, I only loaded one bottle of grape EFS  (two scoops) on my bike. (Total ~200 calories) I suck down as much as I’m feeling I need, but make sure I’m at least 3/4 of the way through the bottle at mile 20 of the bike. That gives me time to absorb anything that is left in my stomach before I start out on the run.

Race Nutrition: The Run

The run is the simplest of it all. Because my HR is higher, I won’t be able to absorb much at all. Plus, by the time I take something in at mile 1, it’ll just barely have time to soak in and feed my legs by the time I get to mile 6. With that, I don’t take in ANY calories at all because they’ll either sit in my stomach like a brick or will only make me feel stronger AFTER the finish line.

I’ll take in water at aid stations as needed to keep my mouth from drying out, but that is it. Skip the sports drinks and gels completely for the run.

Post-Race Nutrition

I’ll usually have a water bottle with two scoops of Ultragen Cappuccino (no water) waiting for me back at my transition area. I’ll head over there within 20 minutes of finishing, fill it up with cold water, shake and chug. Gotta replenish the legs ASAP so I can recover and get back to training for the next race!

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Natalie Coughlin on Food

Saturday, March 26th, 2011

Last week I had the opportunity to chat with Natalie Coughlin, two-time Olympic swimmer, Dancing With The Stars alumni and and Iron Chef judge. Our conversation focused on two of my favorite areas, food and sport.

olympic swimmer

Natalie explained that most athletes completely over think nutrition, taking the pleasure entirely out of eating. This was a major overall theme of our conversation and really refreshing to hear. Natalie reiterated that fueling an athlete’s body should be pleasurable and nourishing. For refueling after a long practice, it makes sense to ensure that you have the proper levels of fat, protein and carbs, but not the the point where you are counting every gram and completely draining enjoyment from the process. Nutritional value is always something that is in the back of her mind, but is not the primary driver of the food choices that she makes.

It was interesting to hear an Olympic-level athlete with 11 medals focus so heavily focused on the pleasure of food and not not over analyze the nutritional value to optimize performance. Athletes can easily get caught up in trends like loading up on carbs days before a race, or on protein just after a hard workout, without any focus on actually enjoying the calories that we are consuming.

One of Natalie’s favorite healthy snacks is dried plums. She chooses them because they are very sweet, packed with nutrition and come in single serving packs so she can always have a few stuffed in her swim bag for after a workout. Nutritional value is key, but obviously so is portability when you spend so much time training at the pool.

I asked Natalie what favorite recipe she’d pull out of her hat if she ever was on the other side of the Iron Chef judging table and had to go against Mario Batali in “Battle Plum.”

Without hesitation, she whipped out Vietnamese-style bahn mi with dried plums. (Something I had honestly never heard of before. Think of it like a meatball sandwich.)  She loves its ethnic flavors and the sweetness that the dried plums give it. The recipe is here if you want to check it out along with an instructional video from Natalie.

Before we parted ways, I had to ask if she had any advice for both young swimmers starting out as well as the swim team moms that support them.

The biggest problem that Natalie sees is parents over scheduling their kids. Without having the time necessary to be successful in any one sport, parents are setting up their kids for failure. Whatever sport they get enjoyment out of, the overall goal is to stay physically active and to stick with it. From there, encourage them to foster relationships with their teammates, enjoy the challenges and rewards of competing and benefit from the discipline that an organized sport involves and your young athletes. From there, they’ll be in a good position to succeed.

 

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Triathlete Christmas List – 2010 Edition

Monday, November 29th, 2010

In honor of Cyber Monday, I’ve decided to share some of my favorite triathlon products that you should have on your Christmas list this year. If you were a nice triathlete this year, you might find some of these under your tree.

Warm And Visible Tights

Comfortable and warm running tights are essential gear for offseason triathlon training. But for some reason, 90% of the running tights out there are all black. I don’t know about other people, but in the middle of winter it is dark when I wake up, dark when I get home from work and I can’t sneak out in the work day for a training session. So why dress like a ninja when you are training out in the dark and the cold? Saucony has a whole “visibility” line of gear called “ViZi Pro.” I recently picked up their Omni LX Tight and am a big fan. It isn’t as stretchy as some of my other pairs of tights, but are a little thicker and warmer and has bright orange side panels and reflective pieces to make sure I don’t get run off of the road or pushed into a snowbank. And at $65, they are a lot cheaper than a lot of other tights out there.

visibility running tight

Fun Swim Gear

In the summer, I do at least half of my swim training in open water, but that obviously isn’t possible with Boston winters. When the temperature drops I spend a lot more time in the pool staring at the black line down the middle of the lane line. B-O-R-I-N-G. There are no clouds to look at, fish to sneak up on or sunsets to chase, but I refuse to let my winter swim training stay boring.

Most guys stick to plain black jammers, but I refuse. All men’s swimwear is pretty ridiculous looking and doesn’t hide nearly as much as you think it does. Trust me guys, if anyone at the pool had any interest in checking out how much “heat you are packing” it doesn’t matter if you are wearing jammers or briefs. It would be pretty easy to do the math, so you might as well own it and have fun with it, right?

I don’t own either of these, but these are some great seasonally festive briefs from Splish. Those guys rock and will help you out making a custom suit too. You can even go ITU style and get your name across your booty. SwimOutlet.com also has plenty of colorful swim gear to avoid falling asleep while doing 100m repeats at the pool this winter.

Plus, Splish has a Cyber Monday sale today. 26% off all orders until midnight tonight (PST) with the coupon code “HOLIDAY.”


Triathlon Calendar

Some crazy Europeans made a hot naked chick triathlon calendar. Awesome. Athletic chicks without silicone, what isn’t to like? Well, it turns out with the exchange rate and international shipping brings the whole calendar to around $42.00. For a calendar, that is a little tough to swallow, but some of the proceeds do go to charity. For any single athlete guys out there, this would be a pretty awesome addition to your man cave….

naked athlete

Speedfil Hydration System

I got this frame-mounted water bottle this summer to prep for Rev3 Cedar Point and LOVE it. To be honest, I’m not sure wh more people don’t use it. For a water bottle, it is a little pricey at around $100, but the time and frustration that it will save you is more than worth it. I love being able to take a water bottle from an aid station, dump it into my speedfil and ditch the empty. No having to juggle multiple bottles or unscrewing water bottle caps. And all the water I can drink is available right from the aero bars through the long straw.

Lazer Tardis Helmet

Scientifically, an aero helmet is a lot cheaper and will save you a lot more time than deep dish carbon wheels. They also make you look pretty nerdy, but I love the look of the Lazer Tardiz helmet. I haven’t actually worn or tested it, but definitely have helmet envy over this one. Plus, it has a hole in the top for spraying water on your head to cool you down during hot mid-summer races. Awesome idea, eh? Santa, wanna drop one of these under my tree?

tt helmet

First Endurance EFS Liquid Shot – Wild Berry

I’ve been a huge EFS liquid shot since I first started using it. It only came in vanilla flavor, which is pretty good. A few times throughout the year the Team Trakkes crew has been helping out First Endurance with race testing a new flavor, Wild Berry. It quickly became a huge team favorite and is finally becoming publicly available. The first limited batch is only available to subscribers of the First Endurance email newsletters. And trust me, that email is one of the best blasts of nutrition knowledge that you can take to your noggin. You won’t regret it. I’m already amped to get the big 30 oz refill bottle of Wild Berry Liquid Shot.

Triswim Shots

Good anti-chlorine shampoo is essential, especially in the Winter when I’m not doing any open water swimming. It is increasingly important if you share a bed with someone else. I’ve been kicked out of bed many times by Sam for swimming after work, but forgetting to shower with Triswim and making the bed smell like chlorine. They’ve got little travel sized shots of their shampoo, conditioner, lotion and body wash that make great stocking stuffers. I can’t recommend this stuff highly enough.

Trigger Point Quadballer

Another product that I haven’t tried, but have only heard obsessively positive reviews of. This year I’ve outgrown my foam roller and it just wasn’t doing the trick for me anymore. I don’t know if it has just gotten worn down over the years or if my quads are just so strong that my foam roller can’t handle it (hopefully the latter) but I’m in need of an upgrade to keep my legs happy and healthy. Recovery is just as important as training! More info on the quadballer here.

Pop Up Changing Tent

Say what? Yeah. This is probably the most unique item on my list this year, but it should be on more athlete’s gear list. During my training this year I did a lot of clothing changes out of the trunk of my car. Because of this, I always kept two towels in my trunk. One to dry off after a swim and one to wrap around my waist and avoid getting arrested. For anyone who isn’t as talented at getting changed underneath a towel or is a little more modest, a pop-up tent would be perfect to stow away in your trunk. You can grab on at Amazon.com for around $40.

popup tent

Kestrel 4000 – Sram Red

Okay, so this speed machine might be more realistic as a dream item under your Christmas tree this year, but it is pretty damn sexy. Sure, Kestrel is a Team Trakkers sponsor but you have to admit that the new paint job (courtesy of Betty Designs) is sexy. Plus, Andy Potts just signed with Kestrel and rode his 4000 on his way to winning Ironman Cozumel. But for me, even if I got a poster of this carbon beauty to hang in my man cave, I’d be a happy boy. Plus, I’m partial to blue bikes…

Happy Cyber Monday Everyone!

| Posted in Cycling, Nutrition, Running, Swimming, Triathlon | 3 Comments »