INSIDE THIS ISSUE
AUGUST 2008
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
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Weekly Workout Calendar REAL Beginners Bike Ride Ironman Conversation
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At The Races Recipe of the Month Application
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Tr i News
Optimal Sports Nutrition for Endurance Athletes Top 10 Tips for Peak Performance
SHOW OFF YOUR TEAM COLORS Club uniforms are going fast. Contact Devin Reily, club apparel liaison, for sizing availability, before it is too late.
AUGUST CLUB MEETING Guest and date pending. Check TCSD website for updates.
By: Kim Mueller, MS, RD
Are you looking for that “something” to help take your health and athletic performance to the next level? The latest in nutrition & exercise science to help optimize health and achieve peak run performance are listed below. #10 IMPLEMENT CARBO-LOADING PROTOCOLS BEFORE LONG RACES Carbo-loading protocols are appropriate when gearing up for races lasting 2+ hours and entail that a high carbohydrate training diet (55-60% of daily intake) be coordinated with a taper in training volume about 2-3 weeks out from race day and then increasing carbohydrate concentration by 25% while maintaining caloric balance the final 3 days leading up to race day. Popular carbo-loading menu items include pasta, potato, bagels, cereal, energy bars, fruit juice, bananas, rice, pretzels, and low-fat yogurt. By following carbo-loading protocols, muscle glycogen stores will increase 3040% lowering the likelihood of hitting the wall mid-race.
#9 PRACTICE FUELING BEFORE RACING Regardless of race distance or carbo-loading protocols, a pre-race meal is essential to protect against low blood sugars and mental drain known as ‘bonking’, especially when coming off a fasting state (in which fueling has not occurred over the previous 4 hours). The purpose of a pre-race meal is to restock the 100 grams of carbohydrate (400 calories) stored in the liver, helping to elevate blood sugars and improve energy levels prior to race start. Contrary to the high fiber recommendations that are provided from all corners of the health spectrum, fiber should be limited to no more than 10 grams on race morning as fiber takes longer to clear the gut and can leave your stomach feeling heavy if continued page 3