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Hector L TorresUSAT Coach Lv 2USAC Coach Lv 2USAS CoachUSATF CoachMS Sports and Science
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Goals
• Understand the basic components of nutrition
• Understand the requirements of an athletes’ nutrition during the race
• Understand the process and caloric intake
• Understand Carbo-loading
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Sounds Familiar
• Entry Fee = $200
• Training Plan = $300 / month
• New Bike = $2,500
• Race Wheels = $1,500
• Travel Expenses = $2,000
• Having the race of your life = Priceless
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Body Composition
• RMR - Estimate from The Mifflin - St. Jeor equation is the most accurate for the general equation.
• Convert your weight from pounds to kilograms
• Weight: 181 / (2.2) = 82.27
• Height: 72 x (2.54) = 182.88
• Men: RMR =
• [9.99 x (82.7) wt] + [6.25 x (182) ht] - [4.92 x (35) age] + 5
• Women RMR =
• [9.99 x wt ] + [6.25 x ht] - [4.92 x age] -161
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Metabolic Efficiency (ME)
• The efficiency at which the body can utilize its internal stores of carbohydrate and fat at rest and during exercise.
• Health ad performance goal: improve the body’s ability to oxidize fat, thereby preserving carbohydrate
• Storage of carbohydrates:
• Up to 2,000 for the average male, female or much more less
• Storage of fat
• Up to 80,000 calories
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Training and Nutrition Cycle Changes
0
20
January March May July September November
Training Calories
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Carbohydrates & Protein
• Fruits & Non-Starchy Vegetables
• The density of vitamin and mineral micronutrients in these far exceeds that of the starches and simple sugars.
• Protein
• Keep intake of lean protein high by including such food in every meal
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Metabolic Inefficiency
• Poor utilization of fat stores
• Increased reliance on carbohydrate limited stores
• Increased need for supplemental carbohydrates
• Higher risk of GI distress
0
22.5
45
67.5
90
48 46 45 43 4030
18
52 54 55 57 6170
83
CHO Fat
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Metabolic Efficiency
• Aerobic Training
• Mitochondrial capacity enzymes
• Nutrition Periodization
• Plates
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Training Cycles
Preparatory(Base)
Physical GoalsEnduranceStrengthFlexibility
Technique???
Competition(Build / Race)
Physical GoalsSpeed
EconomySkills
Power???
Transition(Off-season)
Physical GoalsRecovery
RehabFun???
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Carbohydrate: Protein Ratio
Recommended Rations for Training NutritionRecommended Rations for Training Nutrition
Training Day Description Carbohydrate: Protein Ratio
Recovery or Rest 1:1
Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1
High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1
Very heavy training day or 2 or more sessions per day 1:1 up to 4:1
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Recovery Day Example
The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
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Aerobic Training Day Example
The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
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High Volume Training Day Example
The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC
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Before the Race
• Carbo Loading
• Myths: “Night before race day, eat a pasta dinner. “
• False, it takes 48 - 72 hours for food to leave our bodies after we place it in our mouth.
• Truth, you will gain weight during this loading phase. 2 - 3 lbs
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Metabolic Exchange Testing
• Do I need to get tested?
• Not really?
• Methods
• Incremental
• Continuous
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Protocol Information
• No calories 8 - 12 hours (variable)
• Bike with power measuring capabilities
• Treadmill (1-2%)
• Submaximal exercise bout, 35 - 60 minutes
• Warm up of 10 - 20 minutes on the cart
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Adaptation Time
• Metabolic efficiency can be developed in as little as 2 weeks
• metabolic efficiency can be lost in as little as 2 weeks
• Learning curve for different athletes based on daily nutrition
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Appliction of Metabolic Efficiency
Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training
Poor utilization of body fat sotres for energy
More reliance on supplemental CHO; possible
weight/fat gain
Inability to properly feed during training / racing
Increased incidence of GI distress
Lower power/velocity
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Carbohydrate: Protein Ratio
Recommended Rations for Training NutritionRecommended Rations for Training Nutrition
Training Day Description Carbohydrate: Protein Ratio
Recovery or Rest 1:1
Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1
High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1
Very heavy training day or 2 or more sessions per day 1:1 up to 4:1
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Carbo Loading
• Weight: _____________ / 2.2 = _____________ (A)
• Consume at least 5 gram of carbohydrate per kilogram of body weight per day for the 4 - 7 days before the race• (A) X 5 = _______
• Consume 10 grams of carbohydrate per kilogram of body weight per day for the 1 - 3 days before the race.• (A) x 10 = ________
• Large carbohydrate meal two nights before the race and go light the night before the race.
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During the Race or Training
• Sport
• Swim, Bike or Run
• Distance
• Olympic, Full or Half
• Pace
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Hydration
• Assessing Hydration Status• Urine Color• Percent body weight change• Scale
Hydration Status % Body Weight Change
Well hydrated + 1 to -1
Minimal dehydrated -1 to -3
Significant Dehydrated -4 to -5
Serious Dehydrated More than 5
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Pre Race Hydration Tips
• Goal: begin hydrate and with normal electrolyte levels
• Water follows sodium. Osmotic drive to drink is maintained and urine production is suppressed.
• Pre-race urination, hyperhydratoin and hyponatremia
• Effective acclimatization requires at least 14 days for an athlete to become 95% acclimatized to hot/humid conditions
• It is possible to lose upwards of 1-3% of your body weight during sleep
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During Race Fluid Tips
• Fluid replacement depends on sweat rate, duration and opportunities to drink
• It si difficult to recommend specific fluid and electrolyte intakes because of different metabolic requirements, duration, clothing, equipment, wether, acclimatization
• Athletes can monitor body weight changes in training
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Post Race Fluid Tips
• Goal: promote optimal rehydration
• Replace 150% of fluid losses
• One pound of fluid = 16 ounces thus drinking 24 ounces of fluid per pound of body weight lost will begin rehydration process
• Sodium is absolutely necessary
• Rehydrate immediately post-race
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Composition of Sweat
0 25 50
NaClKCaMgOthers
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Sodium Facts
• Healthy or clean eating can = higher incidence of cramping. Sodium loading is effective in this case
• Sports drinks cannot match most athletes sweat sodium losses. Supplemental sodium is needed and sometimes necessary.
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Hyponatremia
• Sings
• Rapid weight gain (post exercise)
• bloated stomach
• swollen hands and feet
• Nausea and vomiting
• throbbing headache
• dizziness
• confusion and disorientation
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Causes of Hyponatremia
• Increased Total Body water• excessive drinking and Inappropriate IV therapy
• Inadequate sodium intake• Low sodium diet and inadequate sodium intake during exercise
• Reduced Urine Output• Exercise and Heat exposure
• Large Sodium Loss• High sweat rate, High sweat (sodium), Poor heat acclimatization
• A combination of salty sweat loss and hyotonic fluid replacement may lead to hyponatremia
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Muscle cramping
• Muscle cramps are involuntary muscle spasms resulting form one or more of the following
• Dehydration
• Sodium loss
• Fatigue (training program)
Forceful, repetitive contractions of muscles used in sports might trigger cramps (finish line sprint)
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Hydration
• Neuromuscular
• Plasma Level
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What is out there!
• Sports Drinks
• Recovery Drinks
• Sports Bars
• Gels
• Chewable Gels
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Calories on the Bike
• One: Determine your goal cycling speed
• Speed: _________
• Two: Multiply cycling speed coefficient (see table 1) by your total body weight;
• Speed: ______ x Weight: _______ = _____
• Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure
• Step #2 ______ x 60 = ________
• Four: Add 22 calories to Step #3 for every 100 feet climbed during cycling event.
• Map: 300 ft. / 100 = 3
• 3 x 22= 66
• Step # 3 + Incline Calories = ______
Table 1. Calculating Calorie Expenditure during Cycle WorkoutsTable 1. Calculating Calorie Expenditure during Cycle Workouts
Average Speed (mph)
Coefficient (cal./lb./min.)*
15 0.056116 0.061517 0.067518 0.074019 0.081120 0.089121 0.097523 0.117325 0.1411
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Calories on the Bike Cont’d
• Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands; finally step
• Step #4 _______ x .10 = _______
• Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands. (Brown, 2007)
• Step #4 _______ x .30 = _______
• Ranges: _________ - _________
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Calories on the Run
• One: Determine running calorie expenditure per mile by 0.63 x body weight (pounds);
• .63 x ________ = ________
• Two: Determine goal race pace or how many miles/hour will you cover, example: An 8-minute miler will cover 7.5 miles/hour;
• Pace: ________
• Three: Calculate hourly expenditure based on goal race pace, example: An 8-minute miler would multiply 7.5 by the figure from step one; finally step
• Step 1 _______ x Step 2 _______ = ________
• Four: Determine hourly calorie replacement needs: *.20 x C (Research shows runners can physically absorb about 30% of what they expend.) (Gibala, 2008)
• Step 3 _____ X .20 = _____
MPH Pace5 12:00
5.5 10:436 10:00
6.5 9:147 8:34
7.5 8:008 7:30
8.5 7:049 6:40
9.5 6:1910 6:00
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Questions
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