USAT Coach Lv 2 USAC Coach Lv 2 Hector L Torres USAS Coach USATF Coach MS Sports and Science Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
Training and Nutrition Cycle Changes Training Calories 20 0 January March May July September November Monday, March 31, 14
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 Monday, March 31, 14
Metabolic Inefficiency • Poor utilization of fat stores CHO Fat • Increased reliance on carbohydrate 90 83 limited stores 70 61 67.5 57 • Increased need for supplemental 55 54 52 48 carbohydrates 46 45 43 40 45 30 • Higher risk of GI distress 18 22.5 0 Monday, March 31, 14
Metabolic Efficiency • Aerobic Training • Mitochondrial capacity enzymes • Nutrition Periodization • Plates Monday, March 31, 14
Training Cycles Preparatory Competition Transition (Base) (Build / Race) (Off-season) Physical Goals Physical Goals Physical Goals Endurance Speed Recovery Strength Economy Rehab Flexibility Skills Fun Technique Power ??? ??? ??? Monday, March 31, 14
Carbohydrate: Protein Ratio Recommended Rations for Training Nutrition Recommended Rations for T Training Day Description Carbohydrate: Protein Ratio Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor 1:1 or 2:1 low intensity High volume (. 120 minutes ) or high 1:1 up to 3:1 intensity (i.e., intervals, tempo) Very heavy training day or 2 or more 1:1 up to 4:1 sessions per day Monday, March 31, 14
Recovery Day Example The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC Monday, March 31, 14
Aerobic Training Day Example The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC Monday, March 31, 14
High Volume Training Day Example The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC Monday, March 31, 14
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 Monday, March 31, 14
Metabolic Exchange Testing • Do I need to get tested? • Not really? • Methods • Incremental • Continuous Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
Appliction of Metabolic Efficiency Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training Inability to properly feed during training / racing Poor utilization of body fat Increased incidence of GI sotres for energy distress Lower power/velocity More reliance on supplemental CHO; possible weight/fat gain Monday, March 31, 14
Carbohydrate: Protein Ratio Recommended Rations for Training Nutrition Recommended Rations for T Training Day Description Carbohydrate: Protein Ratio Recovery or Rest 1:1 Low volume (aerobic, <90-120 min) lor 1:1 or 2:1 low intensity High volume (. 120 minutes ) or high 1:1 up to 3:1 intensity (i.e., intervals, tempo) Very heavy training day or 2 or more 1:1 up to 4:1 sessions per day Monday, March 31, 14
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. Monday, March 31, 14
During the Race or Training • Sport • Swim, Bike or Run • Distance • Olympic, Full or Half • Pace Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
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 Monday, March 31, 14
Composition of Sweat Na Cl K Ca Mg Others 0 25 50 Monday, March 31, 14
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. Monday, March 31, 14
Hyponatremia • Sings • Rapid weight gain (post exercise) • bloated stomach • swollen hands and feet • Nausea and vomiting • throbbing headache • dizziness • confusion and disorientation Monday, March 31, 14
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 Monday, March 31, 14
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) Monday, March 31, 14
Hydration • Neuromuscular • Plasma Level Monday, March 31, 14
What is out there! • Sports Drinks • Recovery Drinks • Sports Bars • Gels • Chewable Gels Monday, March 31, 14
Calories on the Bike • One: Determine your goal cycling speed Table 1. Calculating lating Calorie Expenditure during Cycle Workou orkouts • Speed: _________ Average Speed Coefficient (cal./ • Two: Multiply cycling speed coefficient (see table 1) (mph) lb./min.)* by your total body weight; 15 0.0561 • Speed: ______ x Weight: _______ = _____ 16 0.0615 17 0.0675 • Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure 18 0.0740 19 0.0811 • Step #2 ______ x 60 = ________ 20 0.0891 • Four: Add 22 calories to Step #3 for every 100 feet 21 0.0975 climbed during cycling event. 23 0.1173 • Map: 300 ft. / 100 = 3 25 0.1411 • 3 x 22= 66 • Step # 3 + Incline Calories = ______ Monday, March 31, 14
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