Training nutritionfinal

Coach Al Lyman, CSCS, FMS, HKC

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

TEAM Pursuit Athletic Performance

Optimal Training (and Daily) NutritionFebruary 7, 2013

Optimize Our Daily Eating • What Are Our Goals?• Is Your Present Strategy Working? • Fat Burning: What Is It All About?

Optimize Our Fueling• Nutrition Periodization: Off/ Pre-season / In-season Philosophy• Off Season Guidelines • Daily Carbohydrate Guidelines: Off-Pre-In Season

The Magic “4” • Critical Daily Strategies• Tips For Successful Daily Eating• Primary Objectives• Common Pitfalls of Endurance Athletes

Fueling During Training• General guidelines



Our Goals For This Evening:

Plenty of energy for our daily life and for training Excellent health and longevity: age gracefully

Improve and adapt to training: get better

Have excellent endurance: go farther, longer To be leaner



What Are Our Goals?

Do you feel good and have adequate energy for your daily training and activities?

Are you able to execute high quality and / or highly intense training sessions?

Are you adapting to your training as you expect?

Do you experience rapid recovery from training?

Do you have excess body fat that is holding you back from performing at your best?



Is Your Present Strategy Working?



If your goal is to lose BODY FAT, you must ask:

Why do you have more than you want?

Is Your Present Strategy Working?

Nutritional stress: junk foodLess than optimal fat burning mechanisms

• Meal timing and food choices• How do we fuel for training?• The role of Insulin: the “master” hormone

How do we optimize our use of fat as a source of fuel during exercise?

Minimize “bad” stress Insulin (the glycemic Index) and meal timing

• 3 hour “window” Adequate daily “good” fat consumption

• Omega 3’s from fatty fish, nuts Adequate calorie and carbohydrate consumption Train long

• Exhausting slow twitch fibers, glycogen stores

Summary: The relationship of ALL of these determines fat burning potential



Fat Burning: What’s It All About?

Good and “bad” stressCultivate the good – eliminate the bad

What Is nutritional stress?

The stress to your entire body caused by eating• Refined processed foods• Not eating nutrient dense foods



The Fire In Our Lives: STRESS

Reducing Nutritional Stress



Insulin: The “Master” Hormone

Greater resistance to it (type 2 diabetes)

Converts protein, glucose, and dietary fat - to stored body fat.

Removes fat from the blood and transports it into fat cells.

Encourages the body to burn carbs (sugar) for energy instead of stored fat.

What are the effects of excess insulin?



Insulin: The Master Hormone

Inhibits the release and utilization of body fat for energy.

Leads to the conversion and storage of excess glucose (sugar) as fat.

Results in lower levels of endurance and stamina; premature fatigue when training

What are the effects of elevated insulin?

glycogen stores (muscles and liver) and blood glucose

body fat stores

energy for daily activities and training

recovery and adaptation to training

Insulin – Meal Timing – Glycogen Saturation

To maximize fat burning, its not what you eat but the relationship of what you eat, AND the hormonal response to it that matters most.


Training Adaptation & Fat Burning



Optimize Our Fueling: “Periodization”

What is our philosophy?

• Periodize (move through cycles based upon our focus) our eating and fueling as we do our training

• Develop a different strategy depending upon the time of year and the focus of training

Do not eat or fuel prior to morning training sessions Progress this “skill” (your ability to burn fat as a fuel)

progressively over time…• Begin by not fueling for any session lasting up

to 90minutes • Progress up to 3 hours • Beyond 3 hours, fueling is an option• Always CARRY fuel with you, in case you

need it for any reason (bonking!)• Make your routine choices “clean” and whole

food based when possible



Guidelines For The Off-Season

PRE-season philosophy

Start to transition to occasional “practice” for in-season fueling strategies

Consider cumulative effect of increasing training loads, as a factor in determining choice to fuel, or not

Find out what works for you! Develop a strategy to…• Optimize body composition • Daily energy levels • Overall adaptation to training



Optimize Our Fueling

IN-season philosophy

Use race-specific training sessions to “practice” and refine your fueling strategy

Every training session provides an opportunity to experiment and “practice”

During longer and/or “race-specific” training, fuel as you plan to on race day

Other than those specific sessions, take care to routine fuel well and appropriately, to support your recovery and adaptation to training



Optimize Our Fueling

1. Take your body weight and multiply it by 2.5 to get the minimum amount of carbs (in grams) you need per day. (Example: 140 X 2.5 = 350gms per day).

2. Take that number and multiply it by 4 to determine how many calories of carbs you need per day (minimum). (Example: 350 X 4 = 1400 calories per day).

This applies during any lower volume phase of training or what is a “general” training period.



Guidelines for Daily Eating:

Carbohydrate In The Off-Season

Source: Jason Gootman, Tri-Hard Endurance Sports

Use the same math, but change the initial factor depending upon total training volume and goal race training.

1. For Olympic distance peak, take your body weight and multiply it by 2.75

2. For Half Iron distance peak, 3.03. For Iron distance peak, 3.25

This applies during any lower volume phase of training or what is a “general” training period.



Guidelines for Daily Eating:

Carbohydrate In The Pre & In-Season

Source: Jason Gootman, Tri-Hard Endurance Sports

Treat the root cause: STRESS in all of its forms• Poor food choices, dieting, stimulants



4 Tips For Successful Daily Eating

Majority of Food Choices: Nutrient Dense• Eliminate process foods• Nutrient counting, not calorie counting

Limit intake of sugar to during and right AFTER training, “most” of the time.• Glycemic Index

King-Queen-Pauper• On “most” days, aim to taper calorie and carbohydrate intake

during the course of the day

1. Don’t forget to eat! (3 squares plus snacks)

2. Taper calorie and carbohydrate intake through the day• King/Queen/Pauper• Biggest carbohydrate “meal” should be the one right after your

most important or longest training session of the day

3. After training re-fueling is KING• 30minute window: glycogen synthase • Carbs > protein > fat

4. Avoid eating 3 hours prior to going to sleep



4 Critical Daily Strategies

1. To learn how to be a better “fat burner”• Get leaner, go farther

2. To be sure to consume adequate CHO each day to ensure glycogen saturation• Maintain energy levels, better adaptation to training

3. To get the majority of your calories from nutrient rich “real” food• Maintain good health

4. To eat the appropriate foods at the appropriate times of day to support maximum fat burning• See #1



4 Primary Objectives

1. Inadequate calories (and/or not the optimal makeup of calories) in the “after” training time period

2. Day-time fasting to lose “weight”:

Can lead to late night binging, (“back loaded” daily eating), poor adaptation to training, low energy, higher body fat %

3. Too much simple sugar or processed foods in the diet, especially at the worst times of day

4. Inadequate daily “good fats” consumption



4 Common Pitfalls of Endurance Athletes


Water: 0.5 ounces per pound of body weight

Drink water throughout the day, every day, to ensure optimal chronic hydration


200 calories per hour +/- Depending on intensity, body size, gastric emptying

Intensity and fueling: an inverse relationship

Liquid vs. solid Absorption rate Like an “IV”: small amounts more frequently Less is more

Dilute! Water is an aid to digestion in addition to facilitate hydration

Be flexible with your planned strategy OODA loop Simple better than complex Less is more



Guidelines: Fueling During Training

Team Pursuit Athletic Performance!Team Pursuit Athletic Performance!

Online Triathlon Training Team • Novice to Elite, Sprint to Ironman

ONLY training program that starts with a clinicalGAIT ANALYSIS for EACH athlete• We start with the “Story of YOU”—your body, to eradicate

dysfunction and compensation.

We get our athletes STRONG, STABLE, MOBILE, BALANCED, AND FAST!

VIBRANT COMMUNITY• Online Forum where we connect with athletes every day• Massive Online Training Resources—audios, videos, ebooks,

etc. • Plans delivered through Training Peaks• Camp, Clinics, Events Around the Country—and growing!

Training Truth, Not Fad. Unleash Your Ultimate Potential!

Online Triathlon Training Team • Novice to Elite, Sprint to Ironman

ONLY training program that starts with a clinicalGAIT ANALYSIS for EACH athlete• We start with the “Story of YOU”—your body, to eradicate

dysfunction and compensation.

We get our athletes STRONG, STABLE, MOBILE, BALANCED, AND FAST!

VIBRANT COMMUNITY• Online Forum where we connect with athletes every day• Massive Online Training Resources—audios, videos, ebooks,

etc. • Plans delivered through Training Peaks• Camp, Clinics, Events Around the Country—and growing!

Training Truth, Not Fad. Unleash Your Ultimate Potential!

© PURSUIT ATHLETIC PERFORMANCE

Thank you for attending!


Pursuit Athletic Performance

Visit us at:

pursuitathleticperformance.com

For more information!

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