Hi Folks,

Here’s Coach Nancy’s nutrition plan.  As I said in the last post, these plans are built specifically to the individuals here, there are many variables that you’ll need to look into for your own plan.  Figuring out the amount of calories you burn is a great starting point and Nancy has included a link to an easy online calorie calculator.  Enjoy!

 

1.     I take in 225-300 calories per hour and 16-24 oz of fluid2.      I like to drink rather than eat, so I mix my 24oz bottle with an electrolyte drink (usually hydraplex=120cal) and then add omni carb (1/4c=105cal) which is basically the same as carbopro I think.  Its maltodextrin which adds carbs/cal but no flavor or sweetness.  I don’t have to remind myself to drink – I do it all the time and the bottle should be gone in about 1 hour.  I have been doing some training with Accelerade this year so I will try that on the bike at Lake San Antonio and probably switch to hydraplex on the run (no protein)

3.      I carry oatmeal cookies and lara bars, pre-broken into bite size pieces in my bento box and eat them as I desire.

4.      I carry endurolytes and when it is warm (like on race day) I take them every 25 minutes (I set my watch to beep every 25 min). I take them less often on cooler days. When I take an endurolyte I try to access how I feel and adjust my eating/drinking/effort as needed.

5.      I allow myself to snack at stops if I want to, potato chips, cookies, etc. but not very much and nothing I haven’t tried before on race day.

6.      I will carry Gu on the run just in case I need it but probably won’t use it.7.      I have a recovery drink ready to drink as soon as I finish the workout.  I like ProNRG best (Scott’s drink) but I also use Endurox and used to use Slimfast (Costco brand) when I was drinking milk.  Many people use Ensure as well.  You basically want a meal replacement drink right away with some protein to help your muscles immediately start re-building.  The meal replacement drinks go down easy, are easy on the stomach and digestion and get a quick 200-300 calories in.  Then within 30-45 minutes you should eat something (sandwich, bar,banana, etc but make sure you have some protein) or drink another recovery drink.

You can get away with less on the shorter training days, but as we get to 5 hours and more it’s a good opportunity to try your race fueling.  Also, the more you take in during the training, and immediately after, the faster you will recover to get out and train again the next day.  It’s not about surviving the day right now; it’s about minimizing the fatigue/stress so you can train again the next day.  This will also get your digestive system used to taking in fuel so on race day when it is essential in order to be out there all day, you will be used to it.

It’s important to calculate how many calories you have burned and how many you took in to see how far in deficit you are.  A good website to figure out the calories burned is http://members.kaiserpermanente.org/kpweb/healthency.do?hwid=calc001&sectionId=calc001-sec&contextId=tx4394&rop=MRN .

This entry was posted on Thursday, March 13th, 2008 at 8:35 am and is filed under 2008 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.