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Looking for 10 hours of continuing education credits? Keep reading!

Here’s your chance to update your sports nutrition knowledge while enjoying an information-packed workshop with two internationally known professionals:

Sports nutritionist Nancy Clark MS, RD, CSSD is respected for her skills with helping athletes and exercisers enhance their performance and achieve their desired physiques.

• Exercise physiologist WilliamEvans PhD is renown for his research on protein, exercise, and aging—plus his ability to translate that information into “how to” tips.


This 1.5-day program is designed to help both health professionals as well as serious athletes. You’ll find answers to your questions about how to--

--improve athletic performance with a winning sports diet.

--manage weight issues and resolve disordered eating practices.

—invest in lifelong health for longevity

--further your athletic and/or professional career.

Ten hours of education for ACE, AND, ACSM, CHES, NATA, NSCA.

“I was surprised to learn new information on a topic I thought I knew so well.”

            --Registered dietitian/personal trainer, Seattle

 

 

Jan. 24-25, 2014   PHILADELPHIA at LaSalle University

 

Feb. 7-8    PITTSBURGH at Allegheny General Hospital Conference Center

 

ONLINE:  Every day!

You’ll listen to the speakers’ voices and see their PowerPoint presentations. Almost as good as being there in person!

 

Please visit http://www.sportsnutritionworkshop.com for more details.

 

 

NOTE: If you live near any of the workshop locations, please share this announcement with coaches, athletic trainers, personal trainers,dietitians, nutrition educators, and yes, serious athletes themselves.

7,156 Views 0 Comments Permalink Tags: and, philadelphia, pittsburgh, ace, acsm, sports_nutrition_workshop, ceus, ches, online_sports_nutrition

“Training low” (with low carbohydrate stores) and "competing high" (with muscles fully loaded with glycogen) as a means to enhance competitive performance is receiving attention from coaches, elite athletes, and researchers alike. A 2005 study (1) with untrained subjects suggests that training with deplete glycogen stores can enhance adaptive muscle responses to conditions that might occur at the end of a competitive event. Training low might also reduce reliance on limited glycogen stores. When Hansen’s subjects“competed” with loaded glycogen stores, they performed better.

 

These results have raised questions and controversy. If you restrict your carbohydrate intake during training, you will become unable to train hard, and that can hurt your athletic ability. Sports dietitian Louise Burke PhD of the Australian Institute of Sports suggests inserting a few “training low” sessions into the training program where the focus is on making “aerobic” gains. You would want to target the sessions in the week where quality, intensity, or techniques are not as important.

 

You can train low by having either low blood glucose or low muscle glycogen; both scenarios can happen during a second training session in a day. Note: Adding caffeine to a “low” training session can enhance power by about 9%, but this still does not match the power generated by fully glycogen-loaded muscles plus caffeine.

 

Training low is not much fun. For most ordinary mortals, staying well fueled on a daily basis is a smart investment. I suggest you fuel your muscles on a daily basis with quality grains, fruits and vegetables. By being well fueled, you'll be able to work hard and enjoy improving your performance.

 

Best wishes,

Nancy

 

 

(1) Hansen A, C Fischer, P Plomgaard, J Andersen, B Saltin, B Pedersen 2005.Skeletal muscle adaptation: training twice every second day vs.training once daily. J Appl Physiol88(1):93-9

 

For more information on how to win with good nutrition: Nancy Clark's Sports Nutrition Guidebook

1,219 Views 0 Comments Permalink Tags: nancy_clark, carbohydrate_loading, train_low, compete_high, enhance_performance

Nancy—

I’m training for amarathon and get annoyed by having to stop to urinate during my training runs. I drink a lot the day before, and I drink about 8 ounces 45 minutes before I start. I then have to pee at mile 2, then mile 5. The urine is a light color.  I’m tempted to not drink anything…


My answer—

The kidneys need about 45 to 90 minutes to process liquid; nerves might hasten the process! Try drinking earlier, void the excess, and then tank up again. For example, if have a long run on Sunday at 8:00 am. Drink well the day before (stopping by 7:00 p.m, so you don't wake up 5 times during the night to go to the bathroom), then in the morning, have a good drink by 6:00-6:30. That should give you time to get rid of the excess water.

 

Alternatively, if drink well the day before and are well hydrated, you could drink 8 to 12 ounces right before you start the run, so the water will be in your system and not in your kidneys.

 

Experiment and learn what works best for your body!

Best wishes,

Nancy

 


For more information on fluids and hydration:

Nancy Clark's Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions

2,004 Views 0 Comments Permalink Tags: hydration, fluids, nancy_clark, urinate_during_exercise

Could eating beets or beet juice before daily training help athlete strain harder and thereby enjoy better competitive outcomes?

 

Speaking at a international sports nutrition conference organized by PINES (Professionals in Nutrition for Exercise and Sport), AndyJones PhD of  Exeter University in the UK reported that consuming nitrate-rich beetroot juice boosts blood levels of the nitric oxide precursor, nitrite, and this helps reduce the amount of oxygen needed during constant-work-rate exercise.

 

Hence, for the same oxygen uptake, athletes who consume beetroot “shots” (concentrated beetroot juice) might be able to exercise at a higher intensity; for example, a runner might improve by 5 seconds per mile.  In general,athletes see about a 1.5% improvement in performance.


However, some athletes respond better to beetroot juice (and other nitrate-rich foods) than do others. Perhaps the initially “strong responders” tend to have a low intake of all nitrate-rich fruits and vegetables and as a result have a lower nitrite baseline?

 

To boost your nitrate intake, consume not only beets, but also strawberries, rhubarb, arugula, and spinach.


Note: Athletes who take beetroot juice should avoid using mouthwash. Mouthwash kills the bacteria in the mouth initiate the converion of nitrate into nitrite and then nitric oxide.

1,550 Views 0 Comments Permalink Tags: juice, nancy_clark, beets, beetroot, beet, improve_performance

Most dieters want to lose weight quickly. The problem is that plan tends to backfire. You can lose weight fast or lose weight forever—but not lose weight fast and forever. Most dieters regain about two-thirds of their weight loss within a year and all of it within 3 to 5years.

 

If you have lost weight quickly, your body will fight for food as a response to having been starved. You’ll have to white-knuckle the situation for as long as you can (but you’ll unlikely win the war against extreme hunger).

 

If you have lost weight slowly, here are some tips to help you maintain that loss of undesired body fat:

--exercise regularly

--eat fewer fatty foods

--watch less TV

--have strong social support

--sleep more than 5 hours a day.

 

Chewing gum can help lean people consume fewer calories, but that is not the case for obese gum-chewers. (Perhaps the act of chewing increases their desire to eat?)

 

To stay on track, successful dieters should plan ahead by predicting everything that could possibly go wrong with their eating plan and develop strategies to deal with the unexpected. For example, if the waiter serves the salad soaked with dressing (the dressing is not served on the side, as requested), the dieter knows he or she can

1) send it back,

2) not eat it, or

3) eat less of it.

 

Eat wisely ad be well,

Nancy

 

For more information on weight management:

My Sports Nutrition Guidebook has a strong section on how to lose weight, maintain energy for exercise, and keep the weight off.

2,128 Views 0 Comments Permalink Tags: diet, weight_loss, nancy_clark, sports_nutrition_guidebook, maintain_lost_weight

If you’re competing in cold water, take a thermos of warm (not hot) water to the swim start with you. Just before zipping up your wetsuit, pour the warm water into the suit. With a layer of warm water next to your body, you don’t have to heat up the cold lake water that seeps into the wetsuit the first few meters.

 

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Detailed off-season plans fortriathlon and cycling, along with event-specific running, cycling and triathlon plans are found here.

Comments can be added on Facebook or Gale’s website.

Ironman and half-Ironman plans available on ActiveTrainer.

1,095 Views 0 Comments Permalink

Before I tell you about High Anxiety and Psychopath, I want to preface the story by telling you this off-season’s work has improved my cycling. More about that later.

 

Breckenridge 4-19-13_edited.jpg

(Click on the photo to elarge the view.)

 

Those of you familiar with Breckenridge ski resort know some of the classic trail names such as High Anxiety and Psychopath. It’s been years since I’ve skied at Breckenridge, but I couldn’t pass up the new snow and a $25 lift ticket. Three of us headed for the hills and took advantage of the opportunity yesterday.


I took the newly rebuilt Garmin 800 on the trip and I could actually see trail names on the map (above), which I wasn’t able to do with theold Garmin firmware. You can see the complete Garmin Connect file for the day here


The snow was great, but (and?) some of the most challenging conditions I’ve skied in a long time. The top t-bar and upper lift runs were windblown thick snow on top of new snow that’s been preserved for a week. (The resort’s official closing was last weekend. They decided to reopen for Friday, Saturday and Sunday this weekend.) Snow on the upper mountain was really deep with a roughly four-inch layer of wind-packed snow on the top. The top runs off of the t-bar had moonscape snow waves that were wind-hardened. Moonscape was actually a bit easier to ski than the deep powder with the packed top layer. I took a digger in the powder with packed top and when I tried to retrieve a ski I would sink to my crotch. That’s a report on the tough stuff.


We did find some lighter new snow lower on the mountain, some good wind-blown light powder and some great snow on the groomers. None of the snow was classic Colorado champagne powder, but the five feet (yes, that is FEET) of snow we've received in April is much appreciated for the water situation.

 

I’m certainly not the first one to find that winters sports such as skiing, skating, working on strength and doing balance skill building in the off-season helps cycling. Olympian Eric Heiden was among the first notable athletes to use this kind of crosstraining. Dave Wiens is legendary for winning the prestigious Leadville 100 Mountain Bike race and using skiing and hockey as winter training. My interview with Dave can be found here.


Though I haven’t done much mountain biking this spring, what I have found so far is that my balance is better, I have good power output on some of the short climbs and my weaker right turn ability has seen significant improvement.


Not only has more skiing been great fun this winter, I believe it will contribute to a strong cycling season.


Have any of you changed your winter training and seen some positive indicators?

 

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Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and triathlon plans are found here.

Comments and questions can be added on Facebook or Gale’swebsite.

Ironman and half-Ironman plans available on ActiveTrainer.

1,221 Views 0 Comments Permalink Tags: cycling, leadville_trail_100_mountain_bike_race, skiing, skating, dave_wiens, breckenridge, olympian, high_anxiety, psychopath, eric_heiden, skier

In the past month I’ve had two athletes decide to be more accountable for nutrition. By simply keeping a food log, they have both dropped weight. One of them is logging food prior to consumption, the other after. Both have said it has helped them make better choices and control portion size. The mindless eating ended. They are not “dieting” because no food choice is off the table. All choices are available because it is a conscious decision to eat or drink calories/energy/nutrition.


Both athletes feel great and energy has increased.


If you’re beginning to think about shedding some winter fluff, consider holding yourself accountable for your energy bank account. Consider the quality and quantity of your calorie investment. Is that investment going to pay you big dividends in the next one to six months?


If not, change your investment portfolio now.

 

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Detailed off-season plans fortriathlon and cycling, along with event-specific running, cycling and triathlon plans are found here.

Comments and questions can be added on Facebook or Gale’s website.

Ironman and half-Ironman plans available on ActiveTrainer.

2,728 Views 0 Comments Permalink

Question:

Hi Gale,

I've read a few articles by both you, Joel Friel and a few others about training and racing at altitude.  This year I'm racing Leadville and have access to a place in Frisco for training.  My plan is to do all of my higher intensity workouts here in Fort Collins and do longer, steady training rides on the weekends in Breckenridge and up around Leadville.  I've found discussions of benefits for >4 weeks and your suggestions for racing at >8500 ft:

Utilizing Altitude Training for Racing at Altitudes Above 8,500 Feet

  • Live at an     altitude between 5,000 and 8,500 feet for three to four weeks.
  • Drive to higher     altitudes for some training days and consider occasional overnight stays     prior to training days. Keep recovery periods at lower altitudes.
  • Keep power     output high by doing high-intensity work intervals at 5,000 to 8,500 feet     or lower. Or, consider using supplemental oxygen during workouts.

 

But do you get the benefits of living at high altitude by spending weekends at ~9000 ft or is it just not a large enough percentage of time to matter?  I've even dug around on a few Everest web sites that seem to indicate that a couple of extra days at higher camps is enough to help while spending the majority of time at base camp (although that might be too extreme of an example to make sense).

 

Anyway - thanks and I hope to see you at somerides/races this summer,

A.J.

 

Answer:

Hi A.J. ~


First, congrats on your Leadville entry. I am entered in Leadville this year as well, so maybe I’ll see you there – or training on the great trails in Northern Colorado.


For your question, “But do you get the benefits of living at high altitude by spending weekends at ~9000 ft or is it just not a large enough percentage of time to matter? “


In my opinion, yes, you do get benefits from spending weekends or perhaps every three weekends at altitude. I live on the Front Range close to you, as you know from the group ride listing. Here is a blog that I wrote about intermittent altitude exposure. 


I too have access to training around Frisco and I continue to collect one-person data on oxygen saturation. I do a mix of alpine and Nordic skiing through the winter and I’ve found the oxygen saturation data stays consistent. If I can get to Summit County roughly every three weeks, I can maintain higher oxygen saturation levels. Like you, I do most of my training at ~5,000 feet which I believe keeps power output high. I may know more about that (real data) this season.


Hope this helps. See you on the trails (or the road) ~


Gale

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Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and triathlon plans are found here.

Comments and questions can be added on Facebook or Gale’s website.

Ironman and half-Ironman plans available on ActiveTrainer.

1,208 Views 0 Comments Permalink Tags: training, race, leadville, colorado, mountain_bike, lt100, frisco, 100_miles

Even if you can not (or choose not to) eat wheat, you can still carbo-load!

The following 3,200 calorie high-carbohydrate diet provides about:

--3.5 grams carb per pound for a 150-lb endurance athlete (8 g/kg) .

 

The menu includes adequate protein (1 gram/lb or 1.8 g/kg) to maintain muscles.

 

The only “special” gluten-free food would be gluten-free oatmeal.

(Standard oatmeal can be contaminated with gluten if processed in a factory that processes wheat.)

 

For help creating your own carbo-loading menu using your favorite foods,

go to https://www.supertracker.usda.gov

 

FOOD

 

CALORIES

 

Breakfast

 

 

 

Oatmeal, Gluten-free, 1 cup dry, cooked in

 

300

 

Milk, 1%, 160z (480 ml)

 

200

 

Raisins, 1.5 oz (small box)

 

130

 

Brown sugar, 1 tablespoon

 

55

 

Apple cider, 12 oz (360 ml)

 

170

 

 

 

 

 

Lunch

 

 

 

Potato, large baked, topped with

 

275

 

Cottage cheese, 1%-fat, 1 cup

 

160

 

Baby carrots, 8 dipped in

 

40

 

Hummus, ½ cup

 

200

 

Grape juice, 12-oz (360 ml)

 

220

 

 

 

 

 

Snack

 

 

 

Banana, extra large

 

150

 

Peanut butter, 3 Tablespoons

 

270

 

 

 

 

 

Dinner

 

 

 

Rice, brown, 2 cups cooked

 

430

 

Chicken, 5 oz, sauteed in

 

250

 

Olive oil, 2 tsp

 

80

 

Green beans, 1 cup

 

50

 

 

 

 

 

Dessert

 

 

 

Dried pineapple, ½ cup (2.5 oz.)

 

220

 

 

 

 

 

Total

 

3,200

 

 

For more information on carbo-loading:

Food Guide for Marathoners: Tips for Everyday Champions

Nancy Clark's Sports Nutrition Guidebook

 

Eat well, run well, and have fun!

 

Best,

Nancy                                                                                                                                                                       

2,241 Views 0 Comments Permalink Tags: marathon, boston_marathon, nancy_clark, food_guide_for_marathoners, carb-load, carbohydrate-load

I recently read a column written by Christopher Solomon about Kilian Jornet. Jornet has a long list of winning accomplishments including setting a dozen speed records, claiming some 16 titles and winning more than 80 races.


His physiology is amazing, with a VO2max measuring 89.5 ml/kg/min – one of the highest on record.


He is light, 5-foot, 6-inches and 125 pounds.


The column noted that “In moderate temperatures, Jornet says, he can run easily for eight hours without drinking water.”


He also completes long runs eating only berries.


He is very in tune with his body.


Certainly he is an anomaly.


What I wonder...is that if he trained his body to do very well performing on such low levels of fluid and fuel, is it possible for people with fewer natural gifts to do the same? Or is it just in his genetics?


The original column is titled Becoming the All-Terrain Human

 

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Detailed off-season plans for triathlon and cycling, along with  event-specific running, cycling and triathlon plans are  found here.

Comments and questions can be added onFacebook or Gale’s  website.

Ironman and half-Ironman plans availableon ActiveTrainer.

2,300 Views 0 Comments Permalink

If you are experiencing amenorrhea and are no longer getting regular menstrual periods, take note. This is abnormal and unhealthy!

 

Amenorrhea commonly happens in women who struggle to balance food and exercise. You are likely eating too few calories, as noted by feeling hungry all the time and thinking about food too much. You can achieve energy balance by exercising a little less (add a rest day) and by eating a little more (add a healthy snack or two).

 

Your goal is to consume about 15 calories per pound of body weight that you do not burn off with exercise. That means, if you weigh 100 pounds, you my need to eat ~1,500 calories to maintain your weight PLUS another 500 to 800 calories to replace the fuel you burned while training. That totals 2,000-2,300 calories for the entire day, a scary amount of food for some women.

 

The most important change required to resume menses includes matching your energy intake with your energy output, so you eat enough to support both exercise and normal body functions. Historically, doctors gave the birth control pill to women with amenorrhea; this forced menstrual bleeding. But taking the birth control pill is a “Band-Aid approach” and does not resolve the underlying problem. 

 

I highly recommend you get a nutrition check-up with a sports dietitian as well as a medical check-up with your doctor or gynecologist. To find a sports dietitian in your area, use the Academy of Nutrition and Dietetics referral networks at www.SCANdpg.org or www.eatright.org.

 

For more information: www.FemaleAthleteTriad.org

                               Nancy Clark's Sports Nutrition Guidebook

2,402 Views 0 Comments Permalink Tags: nancy_clark, amenorrhea, female_athlete_triad, women_runners, no_monthly_period

With the Boston Marathon right around the corner, thousands of runners are doing their last long training runs. This is the time to practice your fueling so you know what to eat during the marathon. Here are some tips from guest blogger Sarah Gold.

 

When exercising for more than 60-90 minutes,you want to consume easily digested carbohydrates to keep your blood sugar and energy levels stable throughout your run. The following recommendations on what and when to eat during long runs and race day can keep you from hitting the wall.

 

How much to consume?

The amount of carbohydrates needed will vary from person to person (body size, speed, intensity, and training will all effect this), but aim for between 200 to 300 calories of carbohydrates per hour. This can be from a mix of sports drinks like Gatorade and food like Gu, candy, or dried fruit. Worry not about eating sugary candy. We're talking survival, not nutrition! You'll have plenty of time to consume quality calories after the run.

 

What to consume?

The goal is to consume food that is primarily made up of carbohydrates. When running for many hours, such as during the marathon, you will want to vary your food choices to keep you from getting tired of eating the same thing for 4+ hours. It’s easy to get through a half marathon relying only on Gu, candy, or dried fruit, but it’s difficult to keep that up for twice the time. You’re likely to get “sugared out,” meaning your taste buds or stomach may not tolerate the same food for that many hours. Varying both flavor and texture can help you get through the race without feeling like you can’t eat as much as your body needs. So, try out a few different options during your longer training runs to see what your stomach and GI tract tolerate and what gives your body the most energy.

 

Engineered vs. Real Food

The big advantage to engineered food such as Gu, Chomps, Sport Beans, and the like, is convenience. Most come in pre-packaged 100-calorie servings, and they are easy to carry with you. However, real food can work just as well, particularly for slower marathoners who will be pounding the pavement for more than four hours. Here are some common choices among runners:

 

-       Raisins,dates, dried cranberries—or any dried fruit

-       Swedish fish, jelly beans, gummy bears, or other chewy candy

        M&Ms, mini candy bars, Whoppers

-       Pretzels

-       Sugar cookies, energy bars, granola bars

-       Peanut butter and jelly (or honey) wrap*

* If you choose foods that aren’t convenient to carry in your pocket, ask friends or family to stand along your race-day route at points when you know you will need fuel.

 

If you drink Gatorade or other sports drinks, remember that this contributes to your carbohydrate intake. Just pay attention to how much you are consuming so you can adjust your food intake. Diluted fruit juice can work well for some too.

 

When to consume?

Your breakfast will likely get you through the first hour to hour and a half of the race. So, most runners like to start consuming carbohydrates whether it’s from a sports drink or food beginning at 45 minutes to an hour into the race. But, pay attention to how you feel during your long training runs to figure out when is a good time for you to start fueling. Some runners choose to start slightly earlier or later. Earlier signs of hunger (or fuel needs) include thinking about food, reduced energy, mood change, or tired legs.

 

As noted above, plan to consumer 200 to 300 calories per hour.You can spread this out over 15-30 minute intervals, and mix it up between drinks and food.

 

Remember that it’s important to test this out during your long training runs to avoid any race-day surprises!

 

What’s your favorite fuel during your long runs?

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions

1,907 Views 0 Comments Permalink Tags: boston_marathon, nancy_clark, eating_during_exercise, food_for_a_long_run

I know plenty of endurance athletes that stay fit. They do regular workouts and are settled into some type of routine.They log workout data and race data.


This practice is not self-coaching, this is data logging.


The data-logging athlete will sometimes have a good season of racing. It is also not unusual for this athlete to be ill or injured from doing too much volume and/or intensity – mostly because this person enjoys training and perhaps racing. Once he or she is on the road to recovery from an illness or injury, most probably this person will not take the time to rebuild fitness properly. They jump right back to the long swims, rides or runs and the high intensities that their egos enjoy so much.

 

In contrast, the self-coached athlete takes the time to plan workouts that are intended to address fitness limiters. Planning workouts that build on one another, and current fitness, help this athlete achieve higher and higher levels of fitness. Improving fitness limiters helps self-coached athletes achieve racing goals. 


If the self-coached athlete has a setback, he or she takes the time to rebuild lost fitness before ramping the volume or intensity back up to levels that were common prior the setback. They are very rarely in a repeating cycle that includes illness or injury.


Do you know any data loggers that think they are self-coached?

 

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Detailed off-season plans for  triathlon and cycling, along with  event-specific running, cycling and triathlon  plans are  found here.

Comments and questions can be added on Facebook or Gale’s  website.

Ironman and half-Ironman plans availableon ActiveTrainer.

1,218 Views 0 Comments Permalink Tags: triathlete, runner, cyclist, self-coached

Many of us are fixers. We like to fixthings that are wrong, so we go looking for things to fix.


When evaluating your training, be cautious that you not only look at what needs to be changed – but you take tally of what you are doing right. Avoid the temptation to keep fiddling with every aspect of your training.


Stay the course on what is going right with your training and keep changes minimized.

 

 

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Detailed off-season plans for  triathlon and cycling, along with  event-specific running, cycling and triathlon  plans are  found here.

Comments and questions can be added on Facebook or Gale’s  website.

Ironman and half-Ironman plans available on ActiveTrainer.

927 Views 0 Comments Permalink