Meal planning for endurance athletes -
Gravel Training Plan - Prepares you for long hard gravel race- Designed to have you ready to peak for your "A Race" This six-week Road Racing Intervals Increase your functional and race-specific power output Includes Sweet Spot , VO2 , Anaerobic, Threshold.
Sweet Spot Part 1: Build Your Base Begin to Build Your Base Perfect foundation plan to increase fitness and output Home of Sweet Spot training.
Winning in the Kitchen Meal Plan Three Meals a Day and Snacks that take 10 minutes or less Flex day for when 'life' happens. Old Man Winter all new for 💰 Includes bonus Festive training 💥 Synched to local Boulder Old Man Winter Rides. Sweet Spot Part 3: Base to Race The transition from base to race Increase aerobic fitness and power output Perfect continuation from Sweet Spot part 2.
Sweet Spot Part 2: Boost Your Base Boost Your Base Increase aerobic fitness and power output Perfect continuation from Sweet Spot part 1. Intervals for Cross Country MTB 6-week cross-country interval training plan Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!
Six Weeks Till Cyclocross This plan begins before the season starts so you have time to get faster Rock this plan and move onto the Cyclocross Intervals plan before the season starts.
Foundation : 3 Weeks Perfect for all cyclists beginning off season training Raise your CTL and the all-important muscle tension intervals. Sweet Spot Marathon MTB Plan This plan gets you ready for minute climbs during a mile event This Plan was featured in Outside Magazine, click view details to learn what they had to say!
Optimized At Home Weight Lifting New for Squat, ViPR and KettleBell movements This program is modified from our tried 'n true 10 week weight lifting plan. Cyclocross Intervals Suitable for the cyclocross athlete that wants to get ready to race Includes a taper and leg openers to prepare you for your first race of the season.
XC MTB In-Season XC MTB In Season plan balances your training with your racing Anaerobic power output, Zone 6, Tabatas prepare you for race day. Steamboat Gravel Start this plan on July 10th, 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat Gran Fondo Plan For the rider that has loftier goals than just finishing Includes longer rides and cycling specific nutrition guidance.
Leadville MTB Leadville MTB Training Plan, starts Monday July 3rd for the August 12, race Preps you for the grueling alpine climbs in Leadville Include simulation rides and nutrition guidance. BWR North Carolina Training Start this plan on May 1, Prepares you for BWR NC on June 10, Includes course-specific training This six Phil Gaimon's Strava PR Plan Perfect Plan for Those with Less Training Time, starts at 15 minutes per day VO2's, 1 minuters, Tabatas , threshold, suprathreshold, and even Sweet Spot.
Haute Route Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot Don't rely on thirst to tell you when to drink during exercise. By the time you feel thirsty, you're already dehydrated. It's best to drink small amounts often, rather than gulping a lot at once.
Get into the habit of weighing yourself before and after long training sessions to determine your individual hydration needs and to learn how different weather and training conditions may affect you. Another simple way to determine your post-workout hydration status is to monitor your urine output and color.
A large amount of light-colored, diluted urine most likely means you are well-hydrated. A small amount of dark-colored, highly concentrated urine may mean you are dehydrated and need to drink more water. The following tips can help you stay on top of your fluid needs while exercising:.
Rehydrate by drinking about 24 ounces of water for every kilogram 2. This helps support optimal performance, both physically and mentally. A quick and easy option is to consume an electrolyte-containing sports drink during the training or event. This can help reduce the risk of developing hyponatremia , which is water intoxication caused by below-normal sodium levels.
Some types of protein bars also contain electrolytes. Every athlete will have their own unique fueling and refueling needs and preferences. By experimenting with different approaches, you will find the approach that works best for you.
Try various foods and food combinations before, during, and after your workouts. Vary the timing of your food intake and the amount you eat as well and, over time, you will be able to determine your optimal refueling style.
Burke L, Hawley J, Jeukendrup A, Morton J, Stellingwerff T, Maughan R. Toward a common understanding of diet-exercise strategies to manipulate fuel availability for training and competition preparation in endurance sport.
Intl J Sport Nutr Exerc Metabol. Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates.
App Physiol Nutr Metab. Academy of Nutrition and Dietetics. Choose healthy fats. Potgieter S. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.
S African J Clin Nutr. Hospital for Special Surgery. Baranauskas M, Stukas R, Tubelis L, et al. Nutritional habits among high-performance endurance athletes.
Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations. Anti-Doping Agency. Fat as fuel - fat intake in athletes. Fluids and hydration. Kerksick CM, Wilborn CD, Roberts MD, et al. J Int Soc Sports Nutr. Pruna G, Hoffman J, McCormack W, et al.
Effect of L-Alayl-L-Glutamine and electrolyte ingestion on cognitive function and reaction time following endurance exercise. Europ J Sport Science. Peri A, Thompson C, Verbalis J. Disorders of fluid and electrolyte metabolism: Focus on hyponatremia.
The foods you eat also determine how long you will go before you are very hungry again, so choice of food can affect how easy or hard it is to cut total calories. Can you stick to the regimen long enough to get to your target weight and body composition? And can you adopt a lifestyle that will allow you to stay at your targets?
Once you have lost weight, if you return to your old eating habits, you will return to your old weight. Weight loss must be achieved through changes that you can sustain.
However, if you experience tremendous hunger you will probably binge overeat, so this eating plan is designed to keep you from experiencing tremendous hunger. On super restrictive diets you may lose weight rapidly for a while, but you will also experience more hunger and be more likely to go off the diet.
Most people who have more than 10 pounds to lose can safely and comfortably lose between one half pound and one pound per week while maintaining energy levels for exercise and a sunny disposition.
As you approach target weight, the rate of possible weight loss decreases. People who are dramatically overweight can safely lose somewhat faster.
No one should lose more than 2 pounds per week for an extended period. You experience hunger when your blood sugar drops as well as in some other situations. After a meal or a sugary snack, your blood sugar rises as food is digested in your gut and absorbed through your intestine.
Insulin is a hormone that signals your body tissues to pick up sugar from the bloodstream. When you have a large meal or sugary snack, insulin levels quickly rise to control the rise in blood sugar.
Fat tissue stores extra sugar as fat. Muscle tissue stores extra sugar as glycogen as well as intramuscular fat. Both are exercise fuels, though you need glycogen specifically for high-intensity exercise. As you complete digestion of a healthy meal, the insulin level drops along with the absorption of food from the intestine.
After a sugary snack or other high glycemic-index meal that is very quickly absorbed and gives you a burst of energy, insulin remains high after the absorption is completed see below for a list of glycemic indices of some common foods.
Since insulin tells tissues to scavenge sugar from the blood, blood sugar levels drop below normal and you feel hungry again.
High GI foods cause more of their glucose to be made into new fat and less into glycogen than lower GI foods. Protein, complex carbohydrates, fibrous foods, acids and fat, all of which are absorbed more slowly than sugar or starch, tend to keep the blood sugar and insulin levels relatively stable.
Enough biochemistry! On to the rules Remember that these rules are for most of the time, but not for during or just before challenging training or competition. This is the most difficult rule to follow, but also the most important for many athletes.
Do not eat white table sugar, cookies, cake, donuts, sports drinks or sports energy foods except during exercise , jam, jelly… Avoid sweetened bread, and anything else that tastes sweet from added sugar. Sugar is addictive. If you have the addiction, you will feel tired, draggy or ravenously hungry for up to a week as you adjust to a sugar-free lifestyle.
The worse you feel, the more addicted you were. Feel free to eat lots of fresh fruit. Research shows that while fatter and thinner people often get similar total amounts of sugar, fat people get it as added sugar while thin people get it in fruits.
Cut out the potatoes, grains, bananas and other starches except to the extent that you need them as exercise fuel. This does not apply during exercise.
During exercise, emphasize dense carbohydrate sources. Every meal should include some protein fish, poultry, pork, tofu, tempeh, beans, yogurt, cottage cheese… , some low or moderate glycemic index complex carbohydrate source if losing weight, fruits and vegetables. If stable in weight and exercising more than 7 hours per week, pasta or whole-grain bread, beans, lentils, brown rice, oats, corn… , and some fat.
The more fat-free-products become available, the fatter Americans become. Could there be a connection? Fat has a powerful appetite reducing effect, so eating fat actually helps you be comfortable eating less.
Fat reduces appetite after it reaches the intestine, so fat at the beginning of a meal will do more to help you eat less than fat at the end of the meal. If you are aiming to lose weight, drink a large glass of water before you eat to help you feel full sooner.
Urine would ideally be pale most of the time and copious at least once per day, after exercise on exercise days. If you have trouble sleeping through the night due to a full bladder, avoid drinking much fluid in the evening.
For health and performance as well as weight loss, avoid both sugar waters sodas, lemonade, sports drinks and fruit juices. Orange juice has about as many calories as Coca-Cola. Drink water and eat fruit. If you must drink other than water, drink teas or diluted fruit juices.
This does not apply during training. During training use a sports drink or juice that includes both carbohydrate and electrolytes. Avoid diet soft drinks and other artificially sweetened beverages. Research shows they make people fat, probably by triggering an insulin response, which triggers a drop in blood sugar leading to hunger and more eating.
Adding a drizzle of olive oil or butter is okay. Avoid over-consumption of raw spinach however. Raw spinach contains oxalic acid, which will chelate calcium preventing it from being absorbed from your gut into your bloodstream. A spinach salad now and then is okay, but a daily bag of spinach will eventually cause cramping.
A small amount of daily alcohol consumption may have some heart-health benefits, which can be gained equally well in other ways, such as by exercising and following a healthy diet. Alcohol also enters metabolism at the same place as fat, so each calorie of alcohol blocks the metabolism of one calorie of fat.
A typical drink has calories as alcohol. One drink per day you can burn off. Multiple drinks per day are harder to work off. Each extra alcoholic drink per day adds up to pounds of fat not burned over a year. In the long run, weight loss or weight maintenance is about behaviors, so the rest of these rules are about eating behaviors and the psychological states that trigger them.
These guidelines are especially valuable to those who seek to lose weight or to keep weight off, and they may not be relevant to those who naturally arrive at a good performance weight. A bulky meal that stretches your stomach makes you less sensitive to the bulk of later meals.
Your stomach then has to be fuller before you feel satisfied so you stay hungry longer and eat more. Take a small amount of food on your plate at one time.
After you eat it, ask yourself if you are still very hungry.
After a athletees break from marathon training, during the Diabetes and vaccination recommendations I found myself prepping Pre-game meal strategies the Planninh marathon, atuletes turned in to training to run my first ever Ultramarathon…solo. Food Pre-game meal strategies a source of energy, and energy is exactly what runners need. Eating healthy is one of the most important pieces of having the race day you want. What it actually means eating in a way that helps you feel good, boosts your energy levels, controls your mood, and enhances your overall health and fitness. Better recovery means being able to do the next workout. Since planning release of our training plansMeal planning for endurance athletes have been a TON of requests for athletfs nutrition Pre-game meal strategies. Fkr the charts High antioxidant content to find your estimated Basal Metabolic Rate based on your Sex, Age, Height, and Weight. Write it down. Your Basal Metabolic Rate, or BMR, is how many Calories your body uses just to stay alive in a rested state. Yes, it looks low.
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