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 the author 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.
Importance of CHO for exercise
There is a mountain of scientific evidence that show the importance of carbohydrate consumption for maximum performance at endurance sports. Carbohydrates are the fuel that run our body and since an athlete runs their body more often then non athletes, it is logical to increase the carbohydrate intake. Research has shown that glycogen (the human body’s storage form of carbohydrates) depletion is a significant limitation to endurance performance. (Show) Continue carbohydrate supplementation before and during exercise will greatly improve endurance performance. This article will go through what carbohydrate loading is, how it can be affected, and how you can begin to use it properly to enhance your performance not only on race day, but throughout your training program.
What is Carbohydrate Loading?
Your body stores a small amount of glycogen that can last a person about 90 minutes of strenuous activity. Since endurance athletes very easily supersede the 90 minute mark, they can run out of proper fuel. Glycogen storage can be increase systematically by increasing carbohydrate intake while decreasing exercise. This is called Carbohydrate Loading or glycogen super compensation. An athlete, when done properly, can nearly double the amount of glycogen stored. (Dunford, Sports Nutrition)
Studies have shown repeatedly that the greater the athletes pre-exercise muscle glycogen content, the greater the endurance potential and performance. (Hawley, et al) Your body has the ability to store 80-120 mmol of glycogen. By manipulating the diet and exercise intensity your glycogen storage can increase up to 200 mmol. This allows for more continuous carbohydrates available during high endurance activity, by increasing your carbohydrates your body has the ability to perform at a higher intensity level at the third hour of exercise. The impact of proper carbohydrate loading on your performance can take you further than you thought your body could go.
How To Carbo-load
Carbohydrates help promote an increase in performance, hence the goal to increase the bodies ability to store glycogen. Here are some tips and suggestions to increase your glycogen storage capacity.
•Endurance training --Muscle glycogen stores are utilized at a higher rate as intensity increases, the more glucose/glycogen available the better performance. Increase endurance availability as you train and you will be increasing glycogen storage. HOWEVER, reduce your intensity training a week prior to the event, this will ensure proper glycogen storage.
•Amount of carbohydrates in last meal: the amount of carbohydrates at a given meal will dictate the amount of glycogen available for storage. For proper carbo-loading look for 10 grams of carbs per kg of body weight or 75% of your daily caloric intake should be carbohydrates. Watch how much fat you take in, too much can cause improper glycogen storage.
•Planned exercise intensity and duration: Glycogen stores are specific to the muscle groups used, the exercise to deplete the stores must be the same as the athletes competitive event. It is important to practice the carbo loading technique below 3 days before an especially long or difficult training session. This will allow your muscles to ‘practice’ allowing in more glycogen as your increase in your intensity.
•Water Intake: as you increase your carbs, you will need to increase your water intake. Water follows glycogen storage. You might feel a slight fatigue of stiffness and heaviness (usually 4-5 pound increase) but that will dissipate with continued training.
•Time meal: if a large dinner before a long training day is too much on your stomach or nerves, then have a carb heavy breakfast and/or lunch (depending on the length of your activity). Try to have at least 50-100 grams of carbs about 2-3 hours prior to activity.
•Don’t Skimp on the Protein- Continue eating protein and fat, just be sure to have your meals heavily, not singularly, focused on carbohydrates.
•Don’t Freak Out with Weight Gain-Weight gain is a good thing, it means glycogen is storing in your muscles. The weight will be gone post race.
Be advise that carbohydrate loading is not appropriate for activities that are short duration for 5-10 km runs or any activity lasting shorter than 90 minutes.
Table 2: Sample Amount of Carbohydrates corresponding to the first 5 days of a Carbohydrate Loading Regime
Carbohydrates- Each food contains 50 grams per serving, add or subtract to reach your needs.
Bran Flakes, 2 cups
12 ounces of skim milk with 6 graham cracker squares
Granola Bar, 2 packets (4 bars)
Thomas' Bagel, 1 (3.5 oz)
Multi-grain bread, 2.5 slices
Wheat thins, 2 ounces
Banana, 2 medium
Orange juice, 16 ounces
Apple, 2 medium
Cranberries or other dried fruit, 1/2 cup
Baked sweet or white potato, 1 large (6.5 ounces)
Pasta, 1 cup cooked
Rice, 1 cup cooked
Flavored Yogurt + 3 graham cracker squares
Ryan Riell is the Head Coach of Break Through Multisport and is recognized as one of the top triathlon, fitness and nutrition experts in the nation. He was selected by USA Triathlon to attend multiple Elite Coaching Mentorship Programs at the Olympic Training Center in Colorado Springs, CO and the year long webinar based program. Ryan holds two master’s degrees, one in exercise physiology and biomechanics and the second in organic and biological chemistry. For more information, please contact Ryan Riell at (312) 521-0391 or at Ryan@BreakThroughMultisport.com.
September, 2010
Volume 3,
Issue 9
In This Issue:
USA Triathlon Webinar
“Heat Stress and Pacing in Triathlon”
Ironman AZ Training Camp
Cycling Cadence
Phoenix Grand Opening
Carb Loading
Sponsor of the Month
Nuun
Athletes of the Month
Trail Running
Break Through Multisport Inc. 1235 North Clybourn, #355 Chicago, IL 60610 (931) 220-7050
www.BreakThroughMultisport.com Ryan@BreakThroughMultisport.com
Sponsors
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Partners
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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.
OK, the time has come... the Phoenix branch is set to open this month! Make sure to contract
Coach Ryan for all the Fall specials being offered with the Grand Opening of the Phoenix Branch!
Skirt Chaser 5k Running Events
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One way of understanding the cadence debate to consider economy. Economy refers to the amount of oxygen that is consumed by the athlete at a given rate of work. Work can be defined as the length of time that a given power is being exerted by the athlete. The more economical the athlete is the less oxygen will be consumed for a given amount of work. Oxygen consumption is linked to fuel usage and has a maximal value for any given athlete. Higher economy is therefore desirable.
A relationship between cycling economy and cadence has been suggested in several studies which have shown that cycling economy decreases with increased cadence across a range of power outputs. The decrease in cycling economy seen at higher cadences has also been linked to decreased economy during post cycling running in at least one study. Decreased running economy may translate into slower run times as well as decreased time to fatigue in running.
It would appear that one possible strategy to achieve a faster run after the bike leg of a triathlon would be to pedal at a lower but more economical cadence for any given power output and thereby increase the economy achieved during the subsequent run leg. A potential problem with such a strategy relates to an athlete’s perceived exertion (RPE). Several studies have shown that the cycling cadences that athletes select out of personal preference tend to be high and often are not the most economical for any given power output. Furthermore multiple authors have shown that at any given power output athletes experience a higher RPE when riding at a lower cadence. The cumulative psychological effect of cycling at a lower cadence that is felt to be at a higher RPE may have a deleterious impact on the intensity of effort the athlete is willing to sustain during a subsequent run.
Fortunately there is evidence that cadence preference may be related to training such that athletes tend to select a cadence for racing that is similar to that which they have become accustomed to during training. This is good news because it would indicate that cadence preference could be altered during training and guided towards selection of the most economical cadence for a given rider.
In summary current research suggests that triathletes may be able to optimize both cycling economy and subsequent running economy by pedaling at a lower cadence. Furthermore the freely chosen cadence and perceived RPE at any given power output may be be shifted downwards by training at lower cadences.
References:
1.) Vercruyssen, F., J. Brisswalter, C. Hausswirth, T. Bernard, O. Bernard, and J-M Vallier: Influence of Cycling Cadence on Subsequent Running Performance in Triathletes. Med. Sci. Sports Exerc. 34 (3): 530-536, 2001.
2.) Brisswalter, J., F. Vercruyssen, C. Hausswirth, and T.Bernard: Influence of Cycling Cadence on Subsequent Running Performance During Triathlon. Med. Sci. Sports Exerc. 33 (5) p S341, 2001.
3.) Lucia, A., A.F. San Juan, M. Montilla, S. Canete, A. Santalla, C. Earnest and M. Perez: In Professional Road Cyclists, Low Pedaling Cadences are Less Efficient. Med. Sci. Sports Exerc.36(6) 1048-1054, 2004.
4.) Marsh, A.P., and P.E. Martin: Effect of Cycling Experience, Aerobic Power, and Power Output on Preferred and Most Economical Cycling Cadences. Med. Sci. Sports Exerc. 29(9): 1225-1232, 1997.
5.) Marsh, A.P., P.E. Martin, and K.O. Foley: Effect of cadence, Cycling Experience, and Aerobic Power on Delta Efficiency During Cycling. Med. Sci. Sports Exerc. 32(9): 1630-1634, 2000.
6.) Swain, D.P.: Effect of Cadence and Intensity on the Oxygen Cost of Cycle Ergometry. Med. Sci. Sports Exerc. 35(5): p. 56, 1998.
7.) Watson, G., T. Swensen, and J. Wigglesworth: Effect of Altering Pedal Cadence on Cycling Performance. Med. Sci. Sports Exerc. 34(5): p S26, 2004.
8.) Coyle, E.F., L.S. Sidossis, J.F. Horowitz, and J.D. Beltz: Cycling Efficiency is Related to the Percentage of Type I Muscle Fibers. Med. Sci. Sports Exerc. 24(7): 782-788, 1992.
Coach Brian is a USA Triathlon Certified Coach and an Assistant Coach at Break through Multisport. He is the Director of the Break Through Multisport- Tucson Division. For more information on the Tucson branch of Break Through Multisport, please visit http://BreakThroughMultisport.com/Tucson. You can reach Coach Brian at brian@breakthroughmultisport.com or at (520) 220-1489 with any question, comments, or for all of your coaching needs
By Brian Bechill DO
When humans first started running, it was obviously not on pavement or a treadmill,, it was on a dirt path, animal trail or in an open meadow. This type of running made them stronger and more balanced, and it can do the same for you!
While training running is as natural as it gets with running, it is awkward at first. The variability of terrain such as ascents, descents, uneven ground, changing consistency, roots, rocks and narrow twists and turns provide an interesting experience! The key is to understand how your body will adapt to and appreciate these unique demands of trail running!
While trail running, we rely more on collateral leg muscles (stabilize side-to-side motion) to stabilize the ankle and foot — helping to prevent shin splints and other running-related maladies. We will also need a strong and supple core (abdomen and back muscles) to provide lateral agility and responsiveness. This dynamic and powerful core becomes the foundation for balance and stability, also assisting in impact absorption on descents.
The physiological range of exertion is much broader. Heart rates typically range from 70 to 95% of HRmax (heart rate maximum) during a trail run. Similar to a “fartlek” run, the peaks in effort are unstructured with the intensities dictated by the demands of the terrain.
One of the most appealing aspects of trail running is the decreased impact on the joints and back as the foot strike takes place on softer surfaces. Many long-time road runners have found renewed enjoyment going off road, giving their knees and other joints a reprieve from the hard impact of pavement and concrete.
Although many fear the dreaded twisted ankle while trail running, the risks are not much higher for road running. It is easy enough to hit a curb or fall victim to a careless motorist while running on roads. The key to making a safe transition into trail running is to recognize that although it is running, it is not the same as road running. We should treat trail running as we would treat any new activity. There is a definite learning curve so take your time to become acquainted with the unique characteristics of trail running.
Here are some tips to consider if you’re planning and/or starting trail running:
•Start out with one (1) trail run per week, but make sure not to sacrifice an important road workout for a trail run as you are getting into it
•Start short and build up gradually as you become more comfortable and strong enough (think stabilizer muscles) to handle longer runs without extra soreness
•Slow down- trail running is slower than running on the road due to the nature of the trail and uneven surfaces and hills.
•Keep your eyes on the road, 2-3 feet ahead of you, looking for hazards
•Shorten your stride. This will give you more contact time, making it easier to move laterally if needed.
Trail running is a perfect way to spice up some of your training, especially as we transition into the fall and winter seasons. At a minimum, the change of scenery and comfort levels will spice up what should not be a bland fall and winter.
By Ryan Riell, MS USA Triathlon Certified Coach
This month, we have a male athlete o the month and a female athlete of the month!
The female athlete of the month is Andrea Hart, who raced at the Chicago Triathlon and not only won her age group, but was 9th OVERALL female! This outstanding performance has qualified Andrea for the USA Triathlon Age Group Nationals this month!
The male runner up is Mike Thomson, who also raced at the Chicago Triathlon and qualified for the USA Triathlon Age Group Nationals! Congrats again Mike!
By Dina Aburmishan RD, LDN
To get 50% off, enter “BREAKTHROUGH10” into the discount code box upon checkout! Offer expires October 15th
50% OFF
Andrea Hart
Since the Tempe Town Lake dam broke, all of the Red Rock fall season triathlons have been canceled, leaving AZ athletes without the usual pre-Ironman Arizona races.
DON’T WORRY, the Break Through Multisport Ironman Arizona training camp will provide you with a three day experience that is not only tougher than a race, but a LOT more informative!
Space is limited, DON’T MISS OUT on this unique training opportunity!
As coaches and athletes we are continuously looking for ways that we can improve the quality of both our training and racing. There are multiple parameters that can be manipulated to try and get more out of a workout or go faster on race day. One of the perennial debates concerns cycling cadence.
The cadence question is simple on the surface: Is it more beneficial for the triathlete to maintain a high or low cycling cadence? The answer ends up being a bit more complicated. There has been a fair amount of research concerning pedaling cadence as it relates to cycling performance and subsequent run performance. Despite mixed research data there are some interesting conclusions that can be drawn.
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Mike Thomson
On September 22nd, Coach Ryan will be presenting an hour long webinar style lecture for USA Triathlon coaches and athletes across the country titled “Heat Stress and Pacing in Triathlon!” Make sure you register for this webinar, especially if you live in a warm climate!