Training nutritionfinal

TEAM Pursuit Athletic Performance

Optimal Training (and Daily)
Nutrition
February 7, 2013

Coach Al Lyman, CSCS, FMS, HKC

© PURSUIT ATHLETIC PERFORMANCE


Our Goals For This Evening:
Optimize Our Daily Eating
•What Are Our Goals?
•Is Your Present Strategy Working?
•Fat Burning: What Is It All About?

Optimize Our Fueling
•Nutrition Periodization: Off/ Pre-season / In-season Philosophy
•Off Season Guidelines
•Daily Carbohydrate Guidelines: Off-Pre-In Season

The Magic “4”
•Critical Daily Strategies
•Tips For Successful Daily Eating
•Primary Objectives
•Common Pitfalls of Endurance Athletes
Fueling During Training
•General guidelines



What Are Our Goals?

 Plenty of energy for our daily life and for training

 Excellent health and longevity: age gracefully

 Improve and adapt to training: get better

 Have excellent endurance: go farther, longer

 To be leaner



Is Your Present Strategy Working?

Do you feel good and have adequate energy for your daily
training and activities?

Are you able to execute high quality and / or highly intense
training sessions?

Are you adapting to your training as you expect?

Do you experience rapid recovery from training?

Do you have excess body fat that is holding you back from
performing at your best?



Is Your Present Strategy Working?

If your goal is to lose BODY FAT, you must ask:
Why do you have more than you want?

Nutritional stress: junk food
Less than optimal fat burning mechanisms
•Meal timing and food choices
•How do we fuel for training?
•The role of Insulin: the ―master‖ hormone



Fat Burning: What’s It All About?
How do we optimize our use of fat as a source of fuel
during exercise?

 Minimize ―bad‖ stress
 Insulin (the glycemic Index) and meal timing
• 3 hour ―window‖
 Adequate daily ―good‖ fat consumption
• Omega 3’s from fatty fish, nuts
 Adequate calorie and carbohydrate consumption
 Train long
• Exhausting slow twitch fibers, glycogen stores

Summary: The relationship of ALL of these determines
fat burning potential


The Fire In Our Lives: STRESS
Reducing Nutritional Stress

 Good and ―bad‖ stress
Cultivate the good – eliminate the bad

 What Is nutritional stress?
The stress to your entire body caused by eating
• Refined processed foods
• Not eating nutrient dense foods



Insulin: The “Master” Hormone
What are the effects of excess insulin?
 Greater resistance to it (type 2 diabetes)

 Converts protein, glucose, and dietary fat - to stored
body fat.

 Removes fat from the blood and transports it into fat
cells.

 Encourages the body to burn carbs (sugar) for energy
instead of stored fat.



Insulin: The Master Hormone
What are the effects of elevated insulin?

 Inhibits the release and utilization of body fat for
energy.

 Leads to the conversion and storage of excess
glucose (sugar) as fat.

 Results in lower levels of endurance and stamina;
premature fatigue when training



Training Adaptation & Fat Burning
Insulin – Meal Timing – Glycogen Saturation

energy for daily activities and training

body fat stores glycogen stores
(muscles and liver)
and blood glucose

recovery and adaptation to training

To maximize fat burning, its not what you eat but the relationship of
what you eat, AND the hormonal response to it that matters most.


Optimize Our Fueling: “Periodization”

 What is our philosophy?

• Periodize (move through cycles based upon our focus)
our eating and fueling as we do our training

• Develop a different strategy depending upon the time of
year and the focus of training



Guidelines For The Off-Season

 Do not eat or fuel prior to morning training sessions
 Progress this ―skill‖ (your ability to burn fat as a fuel)
progressively over time…
• Begin by not fueling for any session lasting up
to 90minutes
• Progress up to 3 hours
• Beyond 3 hours, fueling is an option
• Always CARRY fuel with you, in case you
need it for any reason (bonking!)
• Make your routine choices ―clean‖ and whole
food based when possible



Optimize Our Fueling

PRE-season philosophy
 Start to transition to occasional ―practice‖ for in-season
fueling strategies
 Consider cumulative effect of increasing training
loads, as a factor in determining choice to fuel, or not
 Find out what works for you! Develop a strategy to…
• Optimize body composition
• Daily energy levels
• Overall adaptation to training



Optimize Our Fueling

 IN-season philosophy
 Use race-specific training sessions to ―practice‖ and
refine your fueling strategy
 Every training session provides an opportunity to
experiment and ―practice‖
 During longer and/or ―race-specific‖ training, fuel as you
plan to on race day
 Other than those specific sessions, take care to routine
fuel well and appropriately, to support your recovery
and adaptation to training



Guidelines for Daily Eating:
Carbohydrate In The Off-Season

1. Take your body weight and multiply it by 2.5 to get the minimum
amount of carbs (in grams) you need per day. (Example: 140 X 2.5
= 350gms per day).

2. Take that number and multiply it by 4 to determine how many
calories of carbs you need per day (minimum). (Example: 350 X 4 =
1400 calories per day).

This applies during any lower volume phase of training or what is a
―general‖ training period.

Source: Jason Gootman, Tri-Hard
Endurance Sports



Guidelines for Daily Eating:
Carbohydrate In The Pre & In-Season

Use the same math, but change the initial factor depending upon total
training volume and goal race training.

1. For Olympic distance peak, take your body weight and multiply it by
2.75
2. For Half Iron distance peak, 3.0
3. For Iron distance peak, 3.25

This applies during any lower volume phase of training or what is a
―general‖ training period.

Source: Jason Gootman, Tri-Hard
Endurance Sports



4 Tips For Successful Daily Eating
Treat the root cause: STRESS in all of its forms
• Poor food choices, dieting, stimulants

Majority of Food Choices: Nutrient Dense
• Eliminate process foods
• Nutrient counting, not calorie counting

Limit intake of sugar to during and right AFTER
training, “most” of the time.
• Glycemic Index

King-Queen-Pauper
• On ―most‖ days, aim to taper calorie and carbohydrate intake
during the course of the day


4 Critical Daily Strategies

1. Don’t forget to eat! (3 squares plus snacks)

2. Taper calorie and carbohydrate intake through the day
• King/Queen/Pauper
• Biggest carbohydrate ―meal‖ should be the one right after your
most important or longest training session of the day

3. After training re-fueling is KING
• 30minute window: glycogen synthase
• Carbs > protein > fat

4. Avoid eating 3 hours prior to going to sleep



4 Primary Objectives

1. To learn how to be a better “fat burner”
• Get leaner, go farther

2. To be sure to consume adequate CHO each day to
ensure glycogen saturation
• Maintain energy levels, better adaptation to training

3. To get the majority of your calories from nutrient rich
“real” food
• Maintain good health

4. To eat the appropriate foods at the appropriate times
of day to support maximum fat burning
• See #1



4 Common Pitfalls of Endurance Athletes

1. Inadequate calories (and/or not the optimal makeup
of calories) in the “after” training time period

2. Day-time fasting to lose “weight”:

Can lead to late night binging, (―back loaded‖ daily eating), poor
adaptation to training, low energy, higher body fat %

3. Too much simple sugar or processed foods in the
diet, especially at the worst times of day

4. Inadequate daily “good fats” consumption



Water: 0.5 ounces per pound of body weight

Drink water throughout the day, every day, to ensure optimal chronic hydration



Guidelines: Fueling During Training
 200 calories per hour +/-
 Depending on intensity, body size, gastric emptying

 Intensity and fueling: an inverse relationship
 Liquid vs. solid
 Absorption rate
 Like an ―IV‖: small amounts more frequently
 Less is more

 Dilute!
 Water is an aid to digestion in addition to facilitate hydration

 Be flexible with your planned strategy
 OODA loop
 Simple better than complex
 Less is more

Team Pursuit Athletic Performance!

 Online Triathlon Training Team
• Novice to Elite, Sprint to Ironman

 ONLY training program that starts with a clinical
GAIT ANALYSIS for EACH athlete
• We start with the “Story of YOU”—your body, to eradicate
dysfunction and compensation.

 We get our athletes
STRONG, STABLE, MOBILE, BALANCED, AND FAST!
 VIBRANT COMMUNITY
• Online Forum where we connect with athletes every day
• Massive Online Training Resources—
audios, videos, ebooks, etc.
• Plans delivered through Training Peaks
• Camp, Clinics, Events Around the Country—and growing!

 Training Truth, Not Fad. Unleash Your Ultimate Potential!

Pursuit Athletic Performance

Thank you for attending!

Visit us at:

pursuitathleticperformance.com
For more information!


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