I just finished a splendid webinar put on by Peaks Coaching Group nutritionist ANNE GUZMAN. She offers a similar webinar that can be found at the PCG ONLINE SHOP titled “Using Nutrition to Supercharge your Performance”. My favorite slide from the presentation takes a look at the percentages of macro-nutrients (CHO, Protein, and Fat) and how they should change as you get closer to racing and/or training.
Epic Nutrition Webinar. Anne Guzman. 2013
Over the years I’ve kinda learned the hard way in regards to nutrition. I was into wrestling in high school and cutting weight was part of the game. I would cut weight from a “skin and bones” 130 lb. to a “bones” 110 lb. To cut weight like this went against all health nutrition norms. This was also the 90′s and low fat was the craze, which didn’t help. If there was a plus from that experience, it probably helped to develop some mental toughness, but it sure didn’t help establish healthy eating habits. I’ve always consider nutrition to be important if you wanted to perform at your best, and over the past couple years as I developed as a mult-sport athlete… I was forced to really take a look at my nutrition as an athlete. As my training volume increased to over 15 hours/week, I had no choice but to begin to eat a well balanced diet that contained the right amounts of Carbs, Protein and Fat.
In Anne’s presentation she covers what an endurance athlete’s diet should look like. She separates things into “Daily Nutrition” and “Sports/Performance Nutrition”… a topic that every endurance athlete should be aware of. Often times an athlete will think it’s okay to keep on eating those energy bars and drinks as they are sitting around between training… when in reality they should be consuming a wholesome diet of real foods. Don’t get me wrong, we are still athletes when we are sitting around, but our bodies are processing food differently. During the day we should be eating well to make sure we are treating our bodies right and giving them the chance to be the best they can be.
I’ve had experience at trying to get an edge by paying too much attention to both my daily nutrition and sports nutrition… and in the end it comes down to moderation and the basics. There’s no magic formula and Anne does a great job of being real in her work as a nutritionist. Hearing some more sound advice doesn’t hurt no matter where you are with your athletic endeavors. Don’t hesitate to reach out to ANNE if you are looking to take your game to the next level.
I recently finished an interesting read… The Big Book of Endurance Training and Racing by Dr. Phillip Maffetone and it was nice to firm up some ideas in my ever evolving Idea Tank. Reading the reviews on Amazon… most were positive and the few that were negative made good cases for why they only gave the book a star or two. The gist of the book covers aerobic training (based on heart rate) and diet. At 506 pages it takes a little endurance to get through, as Maffetone has a tendency to repeat himself from time to time. Maybe it’s his way of stressing what he feels is important, but he flirts with the line of doing it too much. His repeating did work though because those points did stick. He makes a convincing case for his ideas and any reader will probably be convinced by his words… but should you be convinced?
Maffetone’s thoughts on Arthur Lydiard didn’t seem to line up with my understanding of Lydiard’s system, and this text seems to be a classic case of misquoting information to make it fit into the “peg” you want it too. I just wanted to make sure I wasn’t missing something on Lydiard so I did a little digging on the internet and came up with a fairly new article at http://www.championseverywhere.com/lydiardcanova2 which lead me to… http://dl.dropboxusercontent.com/u/33299050/Lydiard%20and%20Canova.pdf
Maffetone comes off a little too dogmatic for me, but his thoughts on aerobic development, anaerobic training and diet are very important to any level of athlete. To summarize my thoughts on those 3 topics…
- Aerobic development is HUGE and how one goes about developing their Aerobic Threshold (AeT) can be tricky to zero in on. Lydiard referred to the pace/intensity as 3/4 effort runs. Maffetone uses a generic formula of 180 – age (with a couple different customizations that you can make after this based on your history). Developing your AeT is not exciting work… it’s getting out there and putting in the work at the RIGHT INTENSITY. Too slow or too fast will not develop your AeT. For all endurance events (the mile and up) aerobic threshold separates the best from the rest.
- Anaerobic training can negatively affect one’s aerobic development. I’ve seen it in my own training and some that I have coached. Getting out on the track and hammer out some 400s or miles is fun… but it’s not going to help develop your aerobic system.
- Diet can help your athletic performance, but it shouldn’t be something that is overstressed.
If you are interested in taking your endurance training/racing to the next level and having a better understanding of sound training principles that will have a positive effect on your athletic performance… than the 500+ pages is worth your time. For me it definitely firmed up some of my ideas.
The Boyne City Triathlon was held on Sunday, September 1st in Boyne City, MI. This was the first year for the event. TRI TO FINISH has graciously put out some prize money for a few of their races. This brought in one of the best fields I have competed in for an Olympic distance race. With many short course triathletes coming from a swimming background I knew the cards were stacked against me, but it’s a long day out on the race course and you never truly know what you’re going to get… so game on!
The swim started in Lake Charlevoix and I thought things seemed to get off to a good start. I felt pretty good and tried to get out fast. I settled in with a few swimmers around me. On the first loop I took in some water and had to slow up for a minute to catch my breath again. On the second loop things started to go south, as I developed a side stitch. I was able to keep a steady pace but this was probably a good sign that I went out too hard and was paying the price now. I came out of the water in my slowest swim of 24:57. Yikes. Out of the water and into TI I was pretty tired from the swim and got through T1 and onto my bike as quickly as possible.
Once I got settled in I started to ease into the ride and when I went to really get going I could feel my HR was still way to high from the swim and I felt way off. It took me 10+ minutes to finally settle down and be able to push the pace. As the bike leg went on I felt better and better. It was one of my first rides in a while where I was able to maintain my power and finish strong. I experimented with my nutrition and only took in fluids on the bike. No more gels for now until I figure out what’s causing the stomach cramps. I came into T2 with a bike split of 1:01:16. BIKE FILE. I got in and out of T2 without much stress and was off on the run.
I surprisingly found my running legs within the first minute… usually it takes me up to 5 minutes. I could feel my stomach cramping a little but was able to get out in 5:35 for mile 1 and hoped that it would go away. Into mile 2 the course went up hill and my stomach really started to hurt so I had to slow down. I couldn’t believe it and thought I was done, but I tried my best to relax and work with what I had. Within a minute or two it calmed down… and I was able to pick up the pace and push to my max until the end. It was nice to be able to run all out once again. I couldn’t see the guy ahead of me. That was discouraging but I figured I needed to push it in just in case a guy or two in front of me blew up. You just never know. I ended the day with a 35:43 run. RUN FILE. and a total time of 2:03:13 for 5th place overall. RESULTS.
- Stomach cramps. Maybe it’s not nutrition related but pace and position, both in the swim and bike. Some “growing pains”. In 2007ish I had a similar period where I was getting side stitches on some of my runs. I couldn’t figure it out and then it went away. When it did go away, I had some of my best races on the roads. Hoping something like this will happen again.
- 2013 Triathlon Season. I can’t believe it’s winding down. I have learned a lot these last few months and it will help me decide what to do next.