Nutrition question response for Spike 10 - Triathlon Week

sfricks · 01-09-2006, 04:00 PM

Spike,
For some reason, the system would not let me respond to you. I hope it's ok that I post the response here. For those not prevy to the question, Spike asked about nutrition for a Half Iron Distance Race. Here's my response:

Good to hear from you Spike. First, feel free to send mail to me at my private email address which is [Only registered and activated users can see links. ].

Well... Let me give you the nutrition scoop in a nut shell. Your body stores enough energy to run anaerobicly (80% Max Heart Rate or above) for about 3 hours. This energy is stored a muscle glycogen. After 3 hours you "bonk". You've heard that term right?

Now... There's a lot to say about that that really just fills the air. The short story is you need to do your half aerobically (as much as possible). This means <80% MHR. This is why you'll see most HI and Iron athletes with heart rate monitors. This pace allows you to burn fat and conserve muscle glycogen. HOWEVER, you still need muscle glycogen to burn fat. You can also use ingested carbs, hence the need for a nutrition plan. - Note - Carbo loading is the term used when an athlete "tops off" the glycogen stores.

The average athlete can only process 200-300 calories per hour. There are a lot of factors which I won't get into. Let's use 250 for a safe #. Now, injest too few and you risk bonking but not a big risk on a 5-7 hour HI. But eat too many and you risk GI cramping. Again the need for a "plan". In my last IM I took in 100 calories / 20 minutes. I'm 5'9" and 173. That was really too much, especially on the run where it's more difficult to digest. In my HI in May my plan is 100 calories / 20 mins on the bike and 400 total calories on the run as evenly split amoung the aid stations as I can get it.

Whatever you decide to do, practice with it. Don't take the cals in too close together. Sometimes the GU/Gatorade at aid staions thing causes some timing issues. Just don't mix them. 200 cals from GAE over 40 minutes is OK but I can't drink the stuff hot so I usually just stick to GU in 2 gel flasks. I might take GA near the end of the bike for electrolytes but I carry those in capsule form too. Rule #1, eat what tastes good. I don't really get into the make up so much. It can be made of good stuff and really good for you but if it tastes like cow patty covered card board I'm not eatin' it :D

So... I really hope this hasn't confused you too much. If you have any other questions, please feel free to drop me an email at [Only registered and activated users can see links. ]!
Scott

alpinechic · 01-10-2006, 05:18 AM

sfricks,

You are a WEALTH of triathlon knowledge. You've convinced me to get a heart rate monitor. Until now I've always gone by "feel", but I can see that by using a HRM it is feasible to 1) push the "wall" further and further back and 2) lean up, which will undoubtedly help with my times. Thanks for your advice!

I now pose a new question: what type of nutritional plan do you recommend in terms of daily diet? 40/30/30 carb/protein/fat? I need to drop about 15 pounds but am having a hard time decreasing calories while continuing to train. Any tips on doing this?

Thanks again!

sfricks · 01-10-2006, 08:19 AM

OOPS!!! I can't believe I opened myself up to this one. DISCLAIMER: I AM NOT A NUTRITIONIST. I can't tell you how to eat best or how to loose weight. I'm a poor person to ask anyway. At 5'9" and 173lbs I'm still about 15 lbs heavy but damn that brownie was good last night!

OK... Disclaimer done. All I can tell you is how I lost my 30 lbs 5 years ago when I started Tri. I looked at Atkins, South Beach and a dozen others. Then a friend (who happens to be a doctor) said it's all crap. "KISS - keep it simple stupid", he said. Cut back on refined carbs and simple sugars. Don't fret over fats in meat, just don't over do it. His forrmula for success... More calories out than calories in, PERIOD. So I started running longer and slower early in the morning with a HRM keeping my heart rate in the fat burning zone (mostly just over 70%) and ate oatmeal every morning for breakfast. This seemed to keep my metabolism up all day. With no other change in diet, this took me from 205 to present. Of course I've lost more than 30 lbs of fat. My legs are pretty large now from cycling too.

So... I'm sorry I'm not the bastian of wisdom you were hoping for. Good luck in your quest to loose weight. Remember, over 80% MHR burns calories but not optimumly from fat so just because your HRM shows you've burned 3000 calories on that 6 hour tempo ride doesn't mean they all come from your waist line.

Spike10 · 01-10-2006, 12:43 PM

Thanks Scott, I'm sorry you had a target painted on you for responding to me :) Thanks for the "Guidelines" and I will us it to get a better feel for what I need. I also have a great place for nutritional info, my daughter is a chef, and a graduate of Johnson and Wales University, she keeps my diet in line for when I stray too far from the path (my vice is too much good beer). Thanks again and I have your e-mail so if I have any more questions just for you I'll let ya know.
Spike.
P.S. I'm down 25 lbs. since I started the tri life.

sfricks · 01-10-2006, 02:37 PM

Quote:

Originally Posted by Spike10

P.S. I'm down 25 lbs. since I started the tri life.

YOU DA MAN!