Triathlon Nutrition

Triathlon Nutrition Hand Out: 

During my time spent working with Embrace Sports Running and Triathlon camps www.embracesports.co.uk I have been asked to share my thoughts on Triathlon Nutrition with Ironman in particular focus. Here is a hand out that I created to pass over to people after the talk that has a few useful tips and formulas that I have researched from numerous on line sources.

 I always start my talk with these words which you should definitely take on board: Race day nutrition is in many ways just like racing itself. If you don't practice, train and perfect it then you are just leaving it to luck on race day. Cut out as many variables as possible for you race day, nutrition and transition are two of these which should have been locked down months in advance. Work out what is going to work best for you using this sheet a long with other info and then train with that nutrition on your key sessions and tweak accordingly. Don't leave anything to chance!

Top Tips:  

• Research the nutrition that is being provided on the course and try it out before hand. Even if you don't plan to use it, you will want to know it has no adverse side effects.  
• Find out where each nutrition station is situated and what is provided at each one as in some races this varies.
•  Practice having your pre race evening meal and race day breakfast on your key session days and find out if they sell that food at or near your race venue as you may be in a different country. Plan accordingly.
• Don't over do your carb loading, during your taper you are dropping the volume of training and your body will have no problems topping up your glycogen stores. Extra weight gained during your taper will not help on the run!!
•  If you are going to use caffeine experiment with it first. Plus, to heighten its effects cut down on caffeine the week before your race.
• Freezing your energy bars the night before can stop them congealing to early. 
• Cut up your energy bars into the right portions so you know what you are eating and when.
• Shift off solid food for the last hour of the bike leg in order to prepare your stomach for the run.
• If you are having GI issues during the race do not keep cramming food down as it will most likely reappear! The reason may be down to several things but more often over heating. Sip water keep things steady and allow your stomach time to settle.

 

Useful Formulas:

Calories You Can Consume per Hour During an Ironman/Half Ironman Bike Leg:  

2 calories per pound of lean body weight. So an example would be a 160 pound male (72kg) with about 10% body fat (144 pounds lean body weight), that equates to 320 calories per hour that he can consume. Bear in mind this is a guideline, we are all a little different. Plus with practise, you can train your body to absorb more calories during exercise.

For the run drop that amount by 20-30%.

Calculating Your Sweat Rate:

The goal is to see exactly how much dehydration you incur during your workout and in turn, determine your hourly fluid replacement (how much you need to drink). When you are done with this homework, you will have a hydration target that you can perfect in training and use racing.

1. Empty you bladder and record you weight (nude or swim suit)

2. Pre-exercise weight = ___________ lbs.(A)

3. Do your usual workout, and drink like you normally would.

4. Record the approximate volume of fluid consumed during exercise.

How much you drank = ___________ fluid ounces (E)

5. Towel dry, empty your bladder and then record your weight (nude or swim suit).

Post-exercise weight = ___________ lbs.(B)

6. Subtract your post-exercise weight from your pre-exercise weight to get the number of pounds you lost during exercise.

Weight lost = _____lbs.(A) - ______lbs(B) = ________lbs.(C)

7. To find out how many fluid ounces of water you have lost,

multiply pounds x 16 _____lbs(C) x 16 = ________ fluid ounces of water you lost during exercise (D)

8. To determine hourly fluid replacement needs, add number of fluid ounces you lost during exercise (D) to the number of fluid ounces you consumed during exercise (E) and divide by total number of hours spent training.

(_____fluid ounces (D) + ___fluid ounces (E)) ÷ ___hours =_____fluid ounces needed each hour

Conditions that will increase sweat rate include heat, humidity, and elevated heart rate (high intensity training). Athletes should measure sweat rate across several workouts to determine their fluid replacement needs in various environmental conditions.

On race day, based on the forecast, the athlete than can go back to their log and know exactly what fluid they need to plan on ingesting to prevent performance declines associated with dehydration. Deaths have occurred when the air temperature was less than 75 degrees F (24 degrees C) but the relative humidity was above 95%. Humidity levels over 75% will contribute to an increased risk of heat injury.

*Note that a factor of 1.2-1.6 can be multiplied to hourly replacement needs when heat & humidity (>75%) are extreme.

This is a key component to any athlete’s performance.

Caffeine Calculation:

1 to 3 mg caffeine per kg body weight, this depends on your sensitivity to caffeine. For a 68 kg (150 pound) athlete, that equates to a range of about 70 to 210 mg of caffeine per 5 hours.

http://www.ironman.com/triathlon-news/articles/2011/01/using-caffeine-to-improve-athletic-performance.aspx#axzz2xTM0PXUO

Powermeter Calculations:

I  know this isn't nutrition however If you are lucky enough to own a powermeter for your bike I would strongly recommend reading this article as it will help you plan for your big race.

http://home.trainingpeaks.com/blog/article/how-to-cheat-by-using-a-power-meter-in-an-ironman

Coming Back From Injury: Doing the Right Things and Staying Positive.

You know that really great feeling you get when you start to see all of your hard training efforts paying off? You are in great shape and everything is looking good for that big summer event. Then, out of nowhere you get cursed with the I word. No matter how big or small the injury, it effects us all the same. In March this year I was taken off by bike by a careless driver - through no fault of my own I was left with one broken collarbone and numerous broken dreams. 

 

Well that was what I thought. This happened 6 weeks ago and I am happy to say with plenty of rest, nutrition and a positive attitude - I am pretty much fixed. I can run, cycle and even swim - still holding off on the bench presses at the minute though! I wrote this blog to share a few ideas and examples of things I did in order to aid my recovery.

 

My Top Tips To Recovery: 

1. Rest Up. Yes its obvious but remember, your body has sustained major trauma and needs to recover: stress and fatigue will all hinder recovery.
2. Keeping the injury in the correct position. I know this sounds basic, but keeping your arm in the sling (in my case), sleeping in the correct position and eliminating movement early on all helps the healing process.
3. Make sure you are getting plenty of the right kind of calories. Your body needs extra energy to fix the broken bone(s) so don't cut back on the good stuff. Eat well, eat healthy.
4. Cut back on alcohol and smoking. OK this is a nutrition blog and I shouldn't need to tell you this - however both of these WILL negatively impact on the bone healing process! That being said one glass of red wine is not going to hurt and may lift spirits. Apply common sense.
5. Get in the nutrients. I started my days with a smoothie containing kale, spinach, half a small avocado, almonds, Alpro coconut milk, a teaspoon of wheat grass and spirulina, a few frozen berries and a date for sweetness. My thinking was to pack in the leafy greens early each day.
   
6. Supplements. I also supplemented with vitamin C and calcium which are proven to help bones repair as well as a multi vitamin pill and some omega 3 capsules.
   
7. Grilling your medical professional on when you can start rehab and what to do. If you want to come back quickly from injuries you need to start rehab as soon as you can. In my case I started very easy exercises after two weeks and gradually progressed. Sometimes doctors will be too cautious, if you think this is happening seek other options.
8. Stay positive, research recovery stories, speak to people who have had this injury. Positive/proactive people will heal faster.
9. Do your own research. I spent hours looking at nutrition, exercise tips all in order to speed my recovery. It's amazing what you can find out there.
   
10. Try to use this time to recover from whatever you were doing. I was training for an ironman and thus had go from heavy training to no training. Don't fret though, sometimes a bit of rest and a change is good for your body. So try to see the positives wherever they may lie.
11. Finally I am aware I may have been lucky, however when faced with a 50/50 chance of whether the bone would fuse I did everything I could to ensure the 50% was on the favourable side. It was - and I didn't need an operation.  Maybe be this was sheer luck or maybe I influenced this a little by doing the right things. All I can say is YOU are in a position to influence your recovery and so do all you can and let your body and the professionals do the rest, and keep those fingers crossed!

 

Strawberry & Coconut Recovery Shake: My Tastiest Creation Yet!!

If you are looking for a low calorie low fat drink then stop reading now as this is not the smoothie for you. This creation is low sugar high protein & healthy fat recovery drink. It gives your body what it needs after exercise in a natural and healthy way. And the best part is, its tastes magnificent!!

Ingredients:
- Hemp Milk (Almond or rice milk would do).
- 3/4 Frozen Strawberries.
- A few Chunks of fresh Coconut.
- Handful of Almonds.
- Handful of Macadamias. 
- 1-3 small dates for sweetness.
- Tablespoon of Chia seeds.
- Ice cubes are optional.

Pop all of these ingredients into a good powerful blender. I have a Ninja Nutri Bullet, it has a 1000w motor which breaks down anything and everything. I have no link with this company and I gain nothing from endorsing it. The reason I love this blender is you will struggle to find such a powerful and effective blender for under £100. In my option the next serious step up from this would be a Vitamix which will cost hundreds!

After a minute or so you have a super tasty smoothie. Just bear in mind this a recovery drink or a meal replacement rather than simply a snack, as it packs a fair few calories.

Enjoy!

Frittata: A Great Recovery Food That Helps Finish Fridge Left Overs.

I have recently rediscovered frittata and have really been enjoying experimenting with it, plus its a healthy and tasty meal/snack that can be made to last the week. Eggs the building block of this dish are full of protein, low in carbohydrate with a good measure of good fat. You can then add to this great base in any way you choose!

First of all let me list of some ingredients that i have used in the past that I find work really well in a frittata then I'll pop down one tried and tested combo. I would emplore you to experement, plus just use up left over ingredients in the fridge so nothing goes to waste!

Tasty Ingredients:
 Red, white and spring onion, chorizo, asparagus, pepper (red looks most appetising), roughly chopped steamed broccoli, mushroom (don't over cook it so juices start running), steamed spinach (pile it in, its great!), sweet and regular cubes of  cooked potato, halloumi cooked first), ricotta, cheddar and feta cheese, bacon (cooked first), ham....... you get the idea!

My favourite:
White Onion, chorizo, asparagus, red pepper, steamed spinach and fried and diced halloumi, then depending on my training for that week I may add a little extra carbohydrates in the form of a boiled and diced potato. Ill make this often during the week and it will see me through until Sunday, its also great over the weekend as you sometimes need a quick snack post work out and you have a ready made recovery meal waiting for you in the fridge!

To cook:
 I fry the onion for a couple of minutes before adding the chopped chorizo (and cooked potato cubes if you choose) so it browns off a little.  I then add in the halluomi and fry until chorizo and halloumi are nicely browned off. Then in goes the asparagus which has been sliced up the middle and chopped to speed cooking along with big chunks of red pepper. This is all cooked for a couple of minutes on a fairly high heat, the vedge should still have a nice bite to it.

While i am doing this I steam a bag of spinach then chopped it  a little with a pair of scissors. I then add this to my whisked 8 eggs (the number of eggs will depend on the size of your frying pan and eggs, remember you can always top it up with more eggs when its in the pan.) By doing this you are warming the egg a little with the steamed spinach speeding up the cooking.

Then the egg and spinach all goes into a good non stick frying pan already containing the other ingredients. My method from here is to turn the temperature down to low/medium and gently still the mixture so it starts to scramble a little. Once this has happended turn the heat down and allow it to sit pressing down the mixture. Now turn on the grill onto a medium heat. Once the bottom looks to be a turning light brown and the fritatta is starting to firm up finish under the grill, keeping an eye on it so it does'nt burn. Then leave to stand and cool, and touch wood any last little bits of runny egg should cook while it stands. It can be a little trial an error on the first couple.

Voilà, a frittata that depending on its size, your training and self restraint should last you the best part of a week. Enjoy!!

ÖTILLÖ: The Swim-Run World Championship

ÖTILLÖ: The Swim-Run World Championship

 “The ÖTILLÖ is a unique race in a unique environment” reads the information page on the race website. And that it was! The Ö TILL Ö was one of the most fantastic yet grueling races either myself or Hamish have competed in. However, whilst preparing for the race we found training advice, equipment information and tactics very hard to come by and so thought we would share our experience with anyone else who might be considering entering this brilliant event.

 

 

THE TEAM

 

 

A NEW CHALLENGE

It all started around a year before the event when Hamish suggested that we should look to enter a slightly different race as a pair for the following year. Having both competed in various triathlons and Ironman’s across the globe we were looking for a real challenge, and something that could really test both of our limits. The ÖTILLÖ seemed to tick those boxes – a race whereby teams of two run and swim together 20 plus islands in the Stockholm Archipelago. The total distance is 75 kilometers; of which 10km are swimming and 65km are running. I had heard a few mutterings around this race on various social media sites about this ‘tough’ race in Sweden but hadn’t really given it too much thought. So after a quick chat, Hamish and I entered through the normal channels – merit and ballot. The merit is free to enter and the decision is based on your previous sporting accomplishments whereas the ballot costs around £20 to apply, but gives you a second chance if you are not initially successful via merit. 

TRAINING FOR THE UNKNOWN

 In February we found out that we had been successful – we were in through merit! We paid our entry fees and continued with our regular training. Both Hamish and I had Ironman races at the end of June and so that was the key focus until July. Once the Ironman’s were under our belts and we had rested up, it was time to train for the unknown. So how do you train for a race where you are expected to run in your wetsuits and swim in freezing waters in your trainers?

We chose Shepperton Lake which is just out of London as our main training base. As well as the lake with options of 750m and 400m laps it offered a handy grass loop a couple of km long. We then proceeded to swim and run around the lake more times than either of us care to recall! This started with a couple of hours on Monday and Wednesday evenings and then in the last month we added in Saturday mornings which enabled us to test our endurance over longer sessions.

THE KIT

·         Invo-8 X Talon 190 Trail Shoes (light weight orange ones) with elastic laces.

·         Ankle socks: They help with grit you might pick up and you can always take them off.

·         Wetsuit, cut off above the knees and just above the elbows, if you are worried about the cold then leave the arms on. Also make sure your zip is straight forward not one of the quick release ones. Head also do a swim-run specific suit.

·         Pool Buoy: Drill holes into it so it can be attached using bungie cord to the top of the left or right leg, this then can be used during the swim and pushed round to the outside of the leg during the run.

·         Extra Neoprene Hat: We took these but did not use them in the end as the weather was nice, however if you are worried about the cold grab them.

·         Vaseline: We were recommended something called ‘Bag Balm’ which is very similar but designed for cow udders?!? It worked great though.

·         Hand Paddle: We used some Speedo ones, which worked really well, they also come in different sizes. We used the medium ones however I bought a set of the large ones to sometimes use during training. You would need to be super buff to use them during a race though!!

·         Mandatory Kit: Pressure bandage, small compass, waterproof map case, transceiver, which they give you and two whistles (one whistle each).

·         One or two energy gels to have before the 1^st feed station.

·         Anti mist spray: This goes on the inside of the goggles and helps prevent fogging up.

·         Orca Neoprene Vest: You can buy these on Wiggle and they are roughly 1mm thick. We both suffer from cold and did not have great wet suits so this extra layer really helped keep us warmer on the long swims and we did not find that we overheated during the runs. For £35 its well worth it and is also really useful during the early tri season when open water swimming.

·         Garmin 910XT: We had written all the distances on our hand paddles then with the use of the watch we knew during the runs when to start putting our wet suits back on before the next swim. Heart rate monitor didn’t really work as you are too wet most of the time.

·         Open Water Goggles. Just make sure they are not too big and interfere with your swim hat.

·         Compression Socks: I wore these Hamish did not. I can suffer from calf cramps, plus they helped when running through brambles, which definitely happens.

 

CHALLENGES AND RACE TACTICS

The main challenge we faced was getting used to swimming with hand paddles and swimming with your shoes on. Swimming with hand paddles and shoes saps your strength quickly if you are not used to it and so we quickly realised that the most important thing to focus on was our strength endurance in the swim. We also discussed heading to the gym as this was recommended for building the muscles needed to use the hand paddles. A little gym work occurred but perhaps in hindsight this is something to really get to grips with in the base phase.

One of the many aspects which makes the ÖTILLÖ quite so challenging and unique are the transitions. You will complete 38 transitions in and out of the water over the course of the race and so it is fundamental that you can be quick entering and exiting the water. However, our training had taught us how hard it was to swim in shoes and so during the swims which were over 1500m we took our shoes off and popped them down the back of our wetsuits. Our reasoning was that the time spent taking off and putting on our shoes would be made up by the time we saved swimming shoeless. Swimming shoeless for the long swims would hopefully also help take some of the load off the shoulders. This tactic was probably most noticeable by the second of the longer legs - the infamous ‘pig swim’ – a 1500m island crossing across the coldest water and where strong currents (thankfully not this year) can play a big part.

We also copied a tactic we had seen by teams in previous years. On our hand paddles we wrote the distance of each run and swim – this really helped mentally prepare at each swim entry and exit to know what distances we had coming up. This info was also handy for training sessions to replicate different sections of the course! Besides this our only real race specific tactic was to start steady and hopefully reel in a few teams as the day progressed.

THE RACE

The race itself begins in Sandhamn, an island in the Stockholm Archipelago. This means that teams meet at the port in central Stockholm the day before and a ferry transports you the 3 hour trip out to the island. This provided a great chance to meet fellow competitors and take in a unique way to see Stockholm. There was some good banter as competitors mingled and sized each other up!

On race day alarms went off at 4.30am and we headed straight to a breakfast of porridge, jam and boiled eggs. This was all washed down with typically strong Scandinavian coffee which served two key purposes: (1) Waking you up (2) Clearing those bowels!!. Then it was final checks, and off to the start area where we grabbed our GPS tracker.

 

The first half of the race was taken steadily. It can be a little hard to keep your heads initially, as after the starting gun goes off there is the jostle for positions and then you have a chopper flying over your heads for the first hour. It made you feel like you were an escaped convict on the run as it buzzed the trees above, all adding to the adrenaline. However we stuck to our guns and kept the heart rate steady. There is a prize to the first Red Bull aid station however this was neither a realistic goal nor an objective. So it was steady running, disciplined swimming/drafting (following Hamish a stronger swimmer) and taking on nutrition whenever possible at the stations as again this is crucial when you have a daylong event.

By the end of the pig swim which signals the half way stage we were hurting. Both our shoulders were feeling the effect of the hand paddles and our slight triathlon frames were feeling the effects of the 10 degree water temperature. But the one benefit of the long swim was that were able to see that a sizable gap had opened up between us and the next team. We muddled through a quick series of shorter ins and outs and before we knew it we were at the longest run of the day. A 12km run to a checkpoint then another 8km run.

Alan was definitely the stronger runner in this section and it was times like this a cord between us (which some of the teams were using) would have been a godsend. Thankfully once we got off the trails and onto the open road sections we started to even up. As we came out of the checkpoint we caught up to the first team we had seen in several hours. Definitely built like a couple of swimmers, the two young lads had been right at the pointy end of the placing's early in the day but were running out of gas. A few pleasantries as we passed them and then back into the grind looking forward to the next swim section after nearly 2 hours running in the wetsuit.

The final section of the race is a series of very short runs and swim. Some of the swims are less than 50m as you bunny hop across islands which is both mentally and physically draining as you will yourself towards the finish.

The final 3km is a steady run along road/flat trail and after the punishment of the day it was a welcome respite (until we got to the stairs at the bottom of the hill which leads to the finish line!). As we came across the line it was all smiles and the post race endorphins really kicked in. We finished in a time of 9 hrs 23 mins in 6^th place and were the first non-Swedish team home.

 POST RACE

All that was left to do was to enjoy the ÖTILLÖ branded beers and cheer home the remaining competitors. The sunshine, which had stayed around the entire day was still beating down on us heavily so there really was no better way to spend the afternoon after a solid day’s effort.

As a footnote, although we got away relatively unscathed there were a few casualties from the day with various injuries and people not making the cut-off times which are strictly enforced. A few teams we spoke to suffered broken ribs or sprained ankles which forced early retirements.  It does seem like the event where if things aren’t going your way it can quickly cut your day short.
 
Our favourite story of the day though was Amy and Olivier who we had met training out at Shepperton Lake back in the UK. They were having a tough day of it and was touch and go whether they would make it to the final checkpoint before the final 6pm cut-off time was enforced. As they made their way through thick forest they heard Race Director Mats’ voice in the distance encouraging them that if they picked up their pace they would indeed make the final cut-off and be allowed to continue. They were greeted at this point by Mats and an entourage. As the final team to make the cut and in the fading light they would have an official team of escorts for the remainder of the race. This comprised of a swimmer at the back and a swimmer at the front leading the way with a boat crew close to hand as well. It sounded like a cool experience and the story just added to the many great aspects of this crazy event.
 
Another feature is that it is a really great race for the spectators: The race is streamed live on the internet with dedicated live video and commentary, as well as second by second tracking of each team’s progress thanks to the transceivers that each team carries. Before the race we both posted on Facebook and Twitter that If…. You were bored at work on Monday morning then tune into the race to see how we both got on.  It was only after the race that we realised quite how entertaining the race was. The commentary is great, your team might get occasionally shown on TV and you can see the live leader board as teams jostle for position. The next day I got a message from, auntie saying it was the “most fun I have ever had in front of my computer”!?!? So although it’s not a race I would recommend attending as a spectator, your friends and family will get a great days entertainment from the comfort of their homes….. Or the office ; )

The phrase gets used a lot these days but this truly is a “bucket list” event and if you are lucky enough to get a spot we hope you enjoy it as much as we did.
 

 

Alan and Hamish

Clapham Chasers

 

Paleo Seafood Zinguini

 This super tasty dinner literally took me about 15 minutes to pop together. It's Paleo-friendly and full of goodness! 

Ingredients

1 courgette 

Seafood of choice (prawns, squid...)

1/2 red onion 

4 sundried tomatoes 

Handful of spinach

Garlic clove 

1/2 red chilli 

Splash of oil from the sundried tomatoes 

Coconut oil for frying 

Method 

1. Lightly fry the chopped red onion in the coconut oil for 5 minutes 

2. Whilst this is frying pop the sundried tomatoes, spinach, garlic, chilli and sundried tom oil into a blender and give it a quick whizz 

3. Add the seafood and pesto from the blender into the pan and mix

4. Add the spiralized (or julienne peeled) courgette to the mix and stir together 

5. Lightly cook for another 5 mins and voila - a super simple and super tasty dinner! 

Enjoy.x

Beat the 3PM Binge with Nut Butter!

Its 3pm. You saw off your lunch at least 2 hours ago, but its still 3 whole hours until its even slightly acceptable to eat dinner. Your mid-afternoon snack somehow became your mid-morning snack and now the vending machine at the end of the corridor is calling your name...Sound familiar?

As an office worker myself I see it time and time again. People start the day with the best intentions; sauntering into the office with their snazzy smoothie, gossiping about their greens and bragging about their broccoli. Then 3 o clock hits, the treat trolley appears and before we know it the entire office are munching on their Magnums. And it's not to say that I haven't been tempted by a cheeky 3 o clock treat, of course, I'm not a saint. But I have found a solution which I can get just as excited about, without the associated guilt.

NUT BUTTER

 



Somewhere out there, someone is making a butter out of every single nut under the sun. And they are just great. Nut butters are a really fab way to add protein into the diet and, used wisely, nut butters can stem hunger pangs for far longer than a similar amount of low fat food ever could. Ensure that you pick out brands that don't have added salt and sugar and try to avoid any butters which contain palm oil (some terrible people are tearing down some lovely little monkey's home to make room for palm oil plantations - not cool). Some particularly good brands include Meridian (http://www.meridianfoods.co.uk/) and Myprotein (http://www.myprotein.com/home.dept) if you want to buy in bulk (strongly advised!!)

Whilst you are more than welcome to spoon some tasty butter straight into your mouth (this is great as a post training protein kick), you may wish to take a slightly more dignified approach and pop your nut butter on top of something to make a yummy little treat. I have tried and test a number of butter-combos and here are a few of my personal favourites.

• Cashew Butter + Bananas + Melted Dark Chocolate

• Almond Butter + Apple
  
  
   
•  Peanut Butter + ANYTHING (but Rude Health http://rudehealth.com/ spelt cakes are pretty awesome)

 

 

Hope you get as nutty about nuts as I do - enjoy :-)