Get out your calculator! We are going to go through the number you need to fuel your body during a particular cycle in your endurance training year. Your nutrient mix is the specific amounts of carbohydrates, protein, fat and calories you need at a set time. At the end of this article you will be able to calculate your individual nutrient mix.

To begin we need to calculate your weight in kilograms (kg). First take your true weight and divide by 2.2. (Your true weight is the weight you are in the morning, after the bathroom, as close to your birthday suit as possible.) Example, a 176 pound man is 80 kg. ( 176/2.2 = 80.0 kg) Because most of the calculations are done in metric we will be using the 80kg to calculate the rest of the nutrient mix.

Now that we have his weight in kg we need to figure out how intense this training period is for him. Take a look at table 1 (this table is from my previous article Nutrition Periodization: Using Nutrition to Enhance Your Performance) for your phase of training. Based your decision on the frequency, duration, intensity, and volume of activity you are currently engaging in. Our example will be in the Specific phase of the Preparation cycle. We will use the corresponding nutrient recommendations for this cycle. To best reach your endurance potential it is important to recalculate your nutrient mix needs once your cycle changes.

January, 2009

Volume 2, Issue 1

In This Issue:

NEW Announcements

Planning Your Season

2009 Training Packages

Physiology Corner (Part 4 of 4)

Energy Systems and Endurance Sports

How To Determine Your Nutrient Mix

Cost Effective Training

The Roadie Room-

Climbing

SPONSOR of the Month-

Trigger Point Therapy

Yoga Pose of the Month-

Warrior II Pose

Upcoming Classes

The Runners Den-

Running Drills

2009 Training Camps

Iron-Distance Guarantee

Ironman World Championship Viewing Party

December 13th, Chicago, IL

After a last minute venue change, triathletes and enthusiasts from across the Chicago Land area converged on Lottie’s Pub in Bucktown on Saturday, December 13th to watch NBC’s

broadcast of the 2008 Ironman World Championship.

Event organizer, Ryan Riell said “It was great to meet so many new triathletes and to hangout with them and watch the Ironman World Championships. Lotties came through in a huge way. We had the entire downstairs party room to ourselves to include  our own personal bartender. Infinit Nutrition came through in a huge way with sample products and schwag. Everything single athlete that attended the event got some schwag, some beer and watched the Ironman!

As the holidays pass and we enter the new year, its time to sit down and plan out the next year. Developing a solid plan for the new year is the first step to achieving all of your goals.

Step 1: Annual Training Plan

Developing an annual training plan is like printing out driving directions or typing your destination into your GPS device before a long trip. We have to know where we are going before we can figure out how to get there. The first thing we have to do in order to develop an ATP is to pick our races and prioritize them (A, B and C).

Step 2: Determine Your Goals

Now that we have picked our races and prioritized them, we need to set some goals for the actual races. We need to be very specific with our racing goals. If Ironman Wisconsin is our A race, a specific goal would be- 1:05 swim, 6:00 bike and 4:00 run. If a local 10k is a race on your schedule a few weeks from the race, it should be a C race or essentially a “training run” with aid stations.

Step 3: Periodization

Using the theory of periodization, we will break the year up into segments that are a lot easier to wrap our heads around. The periods and phases that we will work with are:  Transition and Preparation periods, and the Base, Build, Peak and Race phases.

Transition Period: the transition period is the time of year that you allow your body to recover from the previous season of training and racing. For elite athlete, the transition period might be as little as two weeks. For the average age-group athlete, the transition period can last up to a couple of months. During the transition period, any exercise that takes place should be fun and enjoyable without any real structure to include hiking, skiing, basketball or anything else that you enjoy.

Preparation Period: the preparation period is designed to prepare you for the upcoming season of training. We want to include some testing (HR and/or Pacing) to establish some baselines. In general, we want to work on aerobic endurance and speed skills.

Base Phase: the base phase designed to prepare your body to handle increases in duration and intensity. During the base phase, we want to continue to develop our endurance and speed skills in addition to our ability to produce force and our muscular endurance.

Build Phase: the build phase is designed to increase intensity, focusing on endurance, muscular endurance and some anaerobic capacity. This is the time of season to add in “training races” that count as workouts with aid stations.

Peak Phase: the peak phase is the big one- this is where you fine-tune the engine, clean up the tires and get ready to fly. The intensity is going to peak here with a lot of work at aerobic and aerobic threshold work.

Race Phase: this is what it sounds like- your A-race is here. The race phase does include the a taper, in which there is a large reduction in duration  with a smaller reduction in intensity which allows your body to absorb the training, regenerate and be ready for race day.

Using these basic principals, breaking up a full year is not such a daunting. Make sure that you take the time early in 2009 to plan it out!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

As we have discussed in the first three parts, there are three main energy systems that your body uses during exercise- ATP-PC system, Glycolysis and the Oxidative Aerobic energy system. As endurance athletes, we will primarily function in the Oxidative Aerobic area with some excursions into glycolysis. This month, lets take a closer look at Oxidative Aerobic systems and the benefits of training this energy systems.

We need to first understand that regardless of the type and/or duration of exercise, we will ultimately use all three energy systems (figure 1). The ATP-PC system provides the initial energy (ATP) for muscle cells at the onset of exercise and during high intensity exercises lasting up to 5-10 seconds. Once exercise has gone past the 10 second mark, we then enter into Glycolysis which does NOT use molecular oxygen, instead breaking down glucose and glycogen to form lactic acid. By the 3 to 5 minute mark, we have moved primarily into the Oxidative Aerobic energy systems (figure 1). When we are utilizing our aerobic energy systems, we are training or racing in Levels 3 (Tempo), Level 2 (Endurance) and Level 1 (Active Recovery).

Level 3 efforts usually have the intensity of 'spirited' group ride requiring concentration

to maintain alone, especially at upper end of range, to prevent effort from falling back

into a lower level. Breathing is deeper and more rhythmic making conversation

somewhat difficult.

Level 2 efforts are considered your "All day" pace, or long slow distance (LSD) training.

Concentration is generally required to maintain the effort only at highest end of the

level and/or during longer training sessions. Breathing is more and continuous

conversation still possible.

Level 1 efforts are considered “active recovery” or "Easy spinning" at a very low level

exercise to induce significant physiological adaptations. Requires no concentration to

maintain pace, and continuous conversation possible.

The main physiological adaptations that occur in Levels 2 and 3: increased plasma volume, increased muscle mitochondrial enzymes, increased muscle glycogen storage, interconversion of fast-twitch muscle fiber types (Type IIb to Type IIa) and most importantly, an increase in lactate threshold (LT) which is the most accurate gauge of an athletes level of fitness and current ability.

Now that we’ve covered all of the levels that an athlete can race and train at, lets take a minute to discuss how they apply to endurance athletes.

If you are paying someone to coach you, whether it’s for triathlon, running or cycling, you can see that it is essential for them to understand the different energy systems that are available to all athletes. Understanding them is only the first part, they must also know how to train them appropriately in order to make sure you are fully prepared on race day!

References:

1.Hunter Allen and Andrew Coggan, Training and Racing with a Power Meter. Velo Press, 2006.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through Multisport Inc.

1235 North Clybourn, #355

Chicago, IL 60610

(931) 220-7050

www.BreakThroughMultisport.com

Ryan@BreakThroughMultisport.com

In today’s economy, a lot of people are forced to live on a tighter budget than they have been used to in the past. When it comes to endurance sports, triathlon in particular, participation can get very expensive. By utilizing some creative packages from Break Through Multisport, you DO NOT have to sacrifice your training and preparation!

Here are just a few of the combo offers from Break Through Multisport:

1.   8 months (Feb-Sep) of Level 1 Coaching: $1400
   

1.   4 months of Level 1 Coaching and then 4 months of Level 2 Coaching: $1500
   

1.   Winter Maintenance Plan and then 5 months of Level 1 Coaching: $934
   

1.   3 months of Quarterly Coaching then 5 months of Level 1 Coaching: $1175
   

These are only a few of the combination options that are available at Break Through Multisport. For more information, please contact Coach Ryan

Simply go to www.tptherapy.com and enter the discount code “Breakthrough08” and you will automatically receive 20% off your order

The key to running is to increase your speed and endurance while decreasing the amount of energy and oxygen used.  This is a huge statement and I am going to resist the urge to just end the article here. The above statement is summed up as “running economy” which involves a physiological component (heart, lungs, muscles, etc…) and a biomechanical component (form and technique).  In this article, we are going to focus on the biomechanical aspect of running and some simple running drills that will improve your running form.

Here’s another simple statement: drills are not fun. Whether its running drills, cycling drills or swimming drill, they are not fun. If we are going to get dressed and out the door for a workout, we would rather do something that leaves us feeling more tired than when we started… like we’ve made some progress aerobically and/or anaerobically.  Below is a sample workout that is focusing on running or “form” drills:

Warm Up: 15-20' easy

Main Set: *DRILLS (to be done on soft surface, concentrate on exaggerated good form for each drill as opposed to speed). Drill distance is 50-60m, recovery is easy jog/walk back to start point.

1. High Knees

2. Butt Kickers

3. Skipping

4. Karaoke/Grapevines (1-2x each direction)

5. High Knees/Happy Feet

6. Strides (fast but smooth running for 80-100m but with perfect form)

If you are unclear about some of the drills, a great resource is www.YouTube.com. Simply type in the name of the drill and you will be able to find a video showing you how to execute each drill. By adding a simple 45 minute workout like the one above, you will be amazed at the improvements in your running form and overall running economy.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

The Iron Guarantee program is designed for triathletes who are competing in an Ironman distance race in 2009. Any athlete who enrolls in the Iron Guarantee program is guaranteed to set a new person record in their A-Race for 2009 or they will get their money back.*

If you are interested in serious coaching for your next Ironman, this program is for you. You will be given unprecedented access to the tools the professionals use! You will receive high end coaching that includes a scientifically tested and race proven training plan, expertly calculated training and racing zones and intensities and most importantly, a coach who will hold you accountable for you workouts and provide you with expert feedback. If you want to train like and be coached like a professional- this program is for you!

Iron Guarantee coaching prices are based on the amount of coaching purchased. A minimum of 24 weeks of coaching is required for the guarantee.

Iron Guarantee coaching consists of the following:

1.   Personalized coaching designed specifically for each athlete based on an in-depth interview to insure the
   

     training fits into your life, not your  life fitting into the training schedule

1.   FREE training camps in Phoenix, AZ and Boulder, CO 
   

1.   TrainingPeaks.com account that will be used as the coaching interface between you and your coach,
   

     including detailed descriptions of your prescribed workouts

1.   Unlimited training plan updates initiated by the athlete for unforeseen events
   

1.   Unlimited email contact with your coach
   

1.   Weekly training log feedback from your coach
   

1.   Weekly phone contact initiated by the athlete
   

1.   Weekly power file and GPS file analysis (key workouts)
   

1.   Proper heart rate and power zones for training and racing
   

1.   Taper and race day plan with correct racing intensities
   

1.   Complete race day nutritional plan
   

1.   Post race recovery plan
   

For more information, please click here

or contact Coach Ryan.

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, MSc

When cycling, we are either going up hill, down hill or we are on a relatively flat surface. The majority of cyclist dread going up a hill or the “c” word- “climbing”. For some people, climbing is effortless, they appear to float up the toughest climbs without laboring at all. For most cyclists, that is not the case, it’s a grind to get to the top.

When encountering an isolated hill, we will need to assess the height and type of hill- that will determine how we handle it.  If it’s a convex hill (steepest at the bottom), we should power over the hill (even if it’s a longer climb) since we have the ability to pickup speed on the flat approach.

If the hill is a concave hill with the steepest at the top, it makes no sense to rush the bottom of the hill. Climb at a steady pace, saving your energy, and gear down as you reach the steeper part of the climb. On the steep part of a hill, there are two choices: to keep gearing down or to stand up. Let the size of the hill mainly determine my choice, although other factors, such as the direction and force of the wind, are very important.

If the hill is an  even-grade, it’s is a little less complicated that the other two. If it is steep, you may want to rush the lower part. Since the correct gear choice is the same from bottom to top, it won't be necessary to adjust your gearing once you reach a steady speed.

It is generally less difficult and will produce a higher average speed to stand to take the hill. A problem with standing to take a hill is that it's very awkward to shift up or down while standing, so it is necessary to learn how to judge the correct gear before standing up.

So how do we pick up speed when approaching a hill? We can push the pedals harder, but it is  almost more important to shift down (easier to pedal). While this might sound counter intuitive, spinning your legs faster will produce more power, which is needed to accelerate. While climbing, shifting down at the appropriate time- shifting down before you need to in order to keep your cadence up.

The important part of shifting down and applying power earlier is in the timing, which is something  that has to be learned from experience. If you apply too much power too early on the hill, it will become harder to climb due to fatigue prior to reaching the top. Conversely, if you apply too little power or wait to long, the climb is harder due to fatigue from going to early.

At some point in the climb, it will be necessary to apply additional power to the increase your speed without shifting down.  Times that is will be required are when the road is starting to level out near the top of the climb. One solution is to stand and pedal allowing your body weight to alternate from pedal to pedal. Another alternative to standing up and pedaling is to pull more on the handle bars which will allow you to apply more force to the pedals.

With increasing experience, you will learn how to apply the right amount of power, with the proper technique at the proper time which will make the hill much easier.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through  Multisport Inc. is happy to announce the training camp schedule for 2009.

Winter Training Camp in Phoenix, AZ from January 8-11, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a WARM weekend of training!

Spring Training Camp in Boulder, CO from March 26-29, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a great weekend of training!

Brick Weekend in Madison, WI from May 22-24, 2009 is FREE for EVERYBODY! To RSVP, please contact Coach Ryan.

July 10-12, 2009

Spend a long weekend training for the Steelhead 70.3 with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Half-Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your

Half-Ironman goals!

August 14-16, 2009

Spend a long weekend training for IM Wisconsin with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

October, 2009

Spend a long weekend training for IM Arizona with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

Figure 1

By Ryan Riell, Level 2 USA Cycling Certified Coach

The Steelhead 1/2 Ironman Packages include:

1/2 Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (9), Track/Speed Workouts (12), Open Water Swim (9), Weekend training at race site and the Steelhead 1/2 Iron Training Camp

The Iron-Distance Packages include:

Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (14), Track/Speed Workouts (18), Open Water Swim (14), Weekend training at race site and the IM Wisconsin or Arizona Training Camp

20%

OFF

Virabhadrasana II (Warrior 2):

Here’s a little mantra to chant as you try this pose: “Hello Groins!”  This pose will strengthen your back and legs, stretch the lateral compartment of the lower leg, and give an intense stretch to the groins.

Try doing this pose from Virabhadrasana 1 (last month’s pose).  The hips are the key to changing Vira 1 to 2.  In Vra 2, your hips will be squared to the side instead of forward.  So, your right foot is turned 90 so your toes point forward and your left toes to about a 30 angle toward your left as in Virabhadrasana 1.  Try to keep your right heel in line with the arch of your left foot.  Bend your right knee so that your thigh moves towards being parallel with the ground.  Your torso should be perpendicular with the ground, your arms stretched evenly forward and backward (the tendency is to want to reach forward with your right arm), and your gaze over your right fingertips.  Engage your straightened left leg from your gluts all the way down to the soles of your feet.  To find really awesome alignment, try this pose by lining the pinky toe side of your right foot and the heel of your left foot against a wall, and then trying to place your gluts, shoulders and arms on the wall while engaging your low belly muscles and standing up straight.  If your legs are not quite ready for such a wide stance, take a shorter stance and make sure your bent knee stays right over the ankle.  Try to hold this pose for 5-7 deep breaths and then try it on the other side.

Molly Kavanaugh is a certified yoga instructor who works with endurance athletes. You can reach Molly at molly.kavanaugh@gmail.com.

Gift Cards

Are available for ALL BTMS products and services

Please contact Coach Ryan

Total Body Package

Plus U6 Guidebook

Plantar Fascitis Kit

Knee Dysfunction Kit

Hip Dysfunction Kit

Trigger Point Technologies empowers you to target the true cause of Piriformis Syndrome, Lower Back Pain, IT Band Syndrome, Hip Flexor, Sciatica, and more. The root cause is tightness in the quads, gluteus and lower back specifically in the Rectus Femoris, Vastus Lateralis, Psoas Major and Piriformis muscles. When these muscles become dysfunctional, they limit proper mobility of the upper leg, hip and lower back and pull from their insertion points.

Day-to-day activity can take its toll on the body. Whether it's training for a triathlon, marathon, sporting event or just general work activities your body and its biomechanics are continuously being compromised. The way you sit, stand, run and drive affect the way your body will function. Once you compromise the natural and healthy positioning of your body you will begin to feel the effects.

Space is LIMITED- there are less than 5 slots left!

By Dina Aburmishan RD, LDN

By Dina Aburmishan RD, LDN

Protein: As an endurance athlete and not a muscle building athlete you may not understand the significance of adequate protein. Endurance athletes main focus is usually getting enough carbs in however, protein should not be over looked. Protein helps rebuild the muscles you tear naturally while training whether it be biking, running, swimming, or weight lifting. You tear muscles naturally in order be faster at biking, running, or swimming and you need to replace the protein to adequately recover. Protein also helps manages the blood sugar changes by allowing you to participate in the activity over prolong periods of time without drastic highs or lows. See table 2 for the adequate protein allotment of your phase. The 80kg man will need 1.5 g Protein during his training phase. Which will look like 80 kg x 1.5g pro/kg = 120 g Protein. He will need 120 g protein a day to recover appropriately.

Fat: An endurance athlete typically tries to limit the amount of fat in the diet and on the body usually in response to increasing their time. Don’t discard fat just yet. While yes fat should be limited, there are two essential fatty acids that help brain and metabolism that we can’t get without consuming it. Omega-3 and Omega-6 are fatty acids that are not made with in our body so we need to constantly replace them with our diet. The best sources for these fatty acids are nuts, avocados, olive oil, canola oil, olives, and seeds. Fat also helps with satiety, so you don’t feel hungry an hour after a meal, and flavor. Based on your phase choose your fat allotment and multiply the number by your weight in kg. The 80 kg man will need 0.9 g Fat/kg, which looks like 80kg x .9 g fat/kg = 72 g fat. Look at table to figure out your needs.

Now that we have figured out each nutrient mix lets take a look at them all together.

A 80 kg (176 pound) man in a Specific Phase of Preparation cycle will need:

Carbohydrates 640g  (x 4 cal/g carb)

Protein 120 g (x 4 cal/g pro)

Fat 72g   (x 9 cal/g fat)

Calories 3600 (based on above calculations per nutrient)

Now, try your hand at your individual nutrient mix and see how much of each nutrient you need to recover adequately. Also, look at previous articles to guide you on how to set up a meal plan for faster recovery.

1. Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

Carbohydrates: As an endurance athlete you probably know a lot about carbs. How important they are to replace after an long workout (+90 mins), how important it is to get the good carbs (whole-grain) versus the bad carbs (refined white sugars), and where to find good carbohydrates (starches, grains, milk and yogurt, fruit, and some vegetables). However, you may have never learned the exact amount of carbohydrate you need. Once you have figured your exact phase of your training cycle it is now time to calculate your carbohydrate needs. As mentioned above my example is of an 80 kg man in the specific phase of the preparation cycle. Table 2 is the nutrient mix for each nutrient in each phase. I have chosen 8 grams/kg for carbohydrates because it’s at the higher end of the range and my example is doing more than the general physical phase of the preparation cycle. To calculate carbohydrates needed multiply the carb g/kg by the weight (in kg). Example, 8 g carb/kg x 80 kg = 640 g carbs. 640 g of carbs is the amount my 80 kg man will need daily during the Specific phase of the training preparation cycle.

The newest addition to the Break Through arsenal of training options

With the TrainingPlan+ option, it enables an athlete to purchase a training plan ($29-$119) and still receive the high-end coaching that personal coaching provides

Prices start at $30 a month

Contact Coach Ryan for details

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Ryan Riell and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.