The next level: Training for an Event

1. The next level:Training for an Event Cara A Marrs, RDN, CPT, CLT Registered Dietitian Nutritionist, ACSM-Certified Personal Trainer and Certified Leap Therapist

2. Getting started • Know your event! • Is your goal your first 5k, half marathon, marathon or ultra marathon? • Will this be your first triathlon or organized bike race • Understanding the distance and what that entails is crucial • SLOWLY build mileage to avoid injury

3. Goal Setting • Set a goal…a realistic goal and stick with it • There is a natural progression to any sport and its important to respect this • Your goal may be your first race, a PR or placing on a podium • This is your goal not someone else’s!

4. Gearing up • What do you need for your race? • Fit and comfort are key • Running? Make sure you have proper footwear. • Get a shoe fit done and try out several types, do not fall prey to the latest fads • Use technical fabrics or wool, not cotton • What do you need for a hydration system • Headwear? Visor or hat • Watch or Garmin

5. Gearing up • Triathlon • Road bike, tri bike or mountain bike • Goggles, swimsuit and wetsuit • Tri specific running shoes and attire • Hydration • Mountain or road bike race • Proper bike, shoes and gear • Bike fit important • Hydration

6. Time of day • Match training times to that of race day • If race is in the afternoon or evening than plan for that • If race is in the early morning than practice what time you will need to wake, eat, as well as the drive time to race • If your not a morning person avoid races with 6:00 am starts, often you will need to get up at 4:30am to start getting ready

7. Know your race • Familiarize yourself with the course • If course is hilly than train on hills • If course is flat than train on flats • If it’s a trail race then train on trails • Familiarize yourself with the weather you will encounter on race day • Running in the heat? Do some runs mid day • Is there a possibility for rain? Practice running in the rain and make sure you have the right gear

8. Stick to a program • Develop a training schedule and stick with it • This helps to track progress • Keep an exercise journal daily • Work with a coach or training group • Many people can finish a race, but was it enjoyable • If you do the work you will be successful!!

9. Learn the lingo! • XT • Fartlek • Long run or ride • Tempo workout • Interval training • Uphill workouts

10. Cross Train • Do not be single minded • Run, bike, swim for good cardio • Do yoga, pilates, or barre fit for core strength which is crucial to balance and success • Lift weights, see a personal trainer, go to strength training classes, or take an outdoor fitness class for overall strength and agility

11. Find support • Get a training buddy • You are far less likely to skip a training session if you are meeting a friend • Join a group • Wed night running group • OTHS Triathlon Club • Road and mountain bike groups and clinics • Look for online training groups

12. Train safe • Wear proper gear when on the road • Clothing with reflective strips • Have identification when out training • Road ID • Carry a cell phone if possible and let people know where you will be

13. Rest is crucial • Take recovery days off • These days will help the body repair and rebuild the muscle that you have been using during training • Recovery days help us recover our mind and immunity as well as muscles • As much of a danger to over train than under train!

14. Recovery • Indulge in sports massage • See a physical therapist for preventative care • Have acupuncture • Eat well!

15. Celebrate! • Celebrate when you are finished • Do not be critical about your performance if it does not go 100% as expected. • You did it! • Learn from your mistakes for the next time

16. Eat Right! • One of the most important components for training is diet • An optimal diet year round and not just on race day • This includes hydration!

17. Sports nutrition • You are what you eat • There is no getting around this • Visualize a delicious but healthy meal, would you like to see yourself as a crisp, vibrant and clean meal? Or are you a greasy hamburger and fries, dull, sluggish and drab of color • Look at your food as fuel, enjoyable fuel • What do you need to eat to perform well?

18. Have a solid base • Have an optimal diet everyday not just race day or in specific training periods • Eat a diet high in whole foods skip processed foods • At every meal: A healthy carb, a good protein source, a healthy fat • Hydrate throughout the day • Eating well will regulate blood glucose levels and increase performance

19. Water • Function • Carries nutrients to cells • Aids in digestion • Part of muscle tissue and repair • Cools body through respiration • Sources • Free water (***best source) • Fruits • Vegetables • Juice, dairy, coconut water, etc

20. What type of event are you racing? • Amount of fuel depends on level of exercise*** • Are you a recreational athlete, racer, or endurance athlete? • Is your sport of choice mostly anaerobic or aerobic (lifting vs running or sprints vs 26.2M) • How long are you exercising? Training for sprint or distance? Are you cruising some groomers or skinning up to the Gondola? • All of these factors come into play and you need to work with a professional to decipher your needs

21. Pre-exercise • Goals: • Glycogen = Stored fuel • Top off muscle glycogen stores with an adequate meal for energy that is higher in carb • Include some protein which will help with recovery but will also reduce post muscle soreness • Choose a meal low in fat and fiber to decrease stomach discomfort

22. Not terrible but not optimal 1 c Oatmeal Banana 8 oz OJ (all carbohydrate) Optimal ½ - ¾ c Oatmeal ½ c Berries 1 Tbsp flaxseed 1 Tbsp ground walnuts 4 oz yogurt (carbs, protein and healthy fat) Optimal breakfast

23. Carbo loading • Is it a good idea? Yes and No • The days before an event or race- slowly take in some extra carbohydrate in a complex form (beans, lentils, yogurt, quinoa, etc) • Do not wait until the night before and load up on cups and cups of pasta, etc • Too much carb the night before may cause sluggishness, restless sleep and GI discomfort

24. During exercise • Goals: • Look for the optimal fuel blend for your needs and YOUR GI tolerance: too little carb or fluid or too much can cause cramping and GI issues • Experiment with everything BEFORE race day • Look for products that will provide a quick shot of energy when you need it

25. During event • Dependent on length of exercise and weather! • 30-50g of carb every hour after the first hour -Gels (Honey Stinger, GU, Clif, Hammer) 20-28g carb • Chews (Honey Stinger, Luna) 25-38g carb • Sports drinks (NUUN, heed, Scratch gatorade, coconut water..) ~ 20g carb serving • Mixed “gels” like Pocket fuel that have nut butter and coconut and berries. • Make your own • Simple carbohydrates- easy to access fuel

26. Post exercise • Within ½ hour of event try and get a small amount of carb and protein • Within 2 hours after event eat a meal • Complex carbs and protein and healthy fats for recovery. Protein will help with muscle recovery and rebuilding. Carbohydrates will restore glycogen stores used during exercise • Healthy fat is anti-inflammatory

27. Post exercise • Snacks: (this can hold you over until meal) • Smoothie or protein drink: • Milk (cow, almond, hemp, rice, coconut), protein powder (whey, rice, hemp, or pea), ½ c berries, flaxseed, plus additions such as Chia seeds, kale, wheatgrass, etc. • Dates and pistachios • Banana and almond butter • Walnuts and an apple • Apple and a cheese stick • Hummus and veggies • Energy bar (make your own or use Lara, Honey Stinger, etc)

28. Post exercise • Meals: • Vegetarian Bowl: • Quinoa or wild rice (carb) with black beans or lentils (carb and protein), 2 c veggies of choice, avocado (fat), pumpkin seeds (fat and protein) and flaxseed (fat and protein). • Wrap: • Whole wheat tortilla (carb), chicken (protein), hummus (fat and protein), mixed vegetables and avocado (fat)

29. Hydration • Best to continually hydrate throughout the day • 20-24 oz within 2 hours of event • 5-10 oz fluid every 20-30 minutes • Water is adequate for exercise < 1 hour • >1- 1.5 hour add in some electrolyte to hydration • Weigh yourself before and after exercise: 20-24 oz for every pound lost • 1 oz = ~ 1 sip • Endurance: Add salt tabs if needed

30. Dehydration • Dark urine • Small volume of urine • Elevated heart rate • Headache • ** Drink before your thirsty!

31. Effects of dehydration • Percent Lbs. lost Physical Effect • Dehydration (for 150 lb person) • 1% 1.5 Increased body temperature • 3% 4.5 Impaired performance • 5% 7.5 G.I. problems, heat exhaustion • 7% 10.5 Hallucinations • 10% 15.0 Circulatory collapse and death

32. Weather • Weather conditions may alter needs. • Humidity may increase needs for electrolytes and water • Wind and cold may mask sweat factor • Cold climates may increase needs for calories. The body is working harder to stay warm and exercising!!

33. Training cycle do’s and don'ts • Training runs or rides are the time to try out what foods and products work for you • Training cycle NOT a good time to do a cleanse or fast • Training cycle NOT a good time to “diet” • Restricting calories + training = underperforming athlete

34. Training cycle • Eat often, do not wait until you are too hungry and go for convenience junk • Don’t fall prey to every fad • What you put into your body is what you get out • Eat organic as much as possible, utilize the farmers markets, home delivery organic boxes, grow your own veggies in summer (cheap!) • ENJOY your food, make new recipes, cook!

35. Last tips! • Eat your fruits and veggies! • Limit/cut out processed foods • Eat a varied diet • Don’t under eat BUT don’t over eat either! • Hydrate consistently • Commit to making a new recipe 2x/wk • Get INDIVIDUALIZED for your needs!!

36. Last but not least…. • ENJOY YOURSELF!!