As you probably already know, the wildly popular Wildflower triathlon festival kicks off in just 2 weeks – on May 3-5, 2013.
And a special feature new to this year is Wildflower Squared (WF2) – the ultimate, slightly insane challenge of completing the Long Distance triathlon (1.2 m Swim, 56 m Bike, 13.1 m Run ) followed by the Olympic distance triathlon (1.5k Swim, 40k Bike, 10k Run) on Sunday, May 5.
In the last article,
you learned about why you should fuel differently when you go to a
triathlon camp (like the upcoming Wildflower training camps coming April
During my time spent at triathlon camps, I have developed four crucial
guidelines to assist in high-volume meal planning and daily nutrition.
1. Prioritize Activity-Based Fueling. When your body is
active and engaged in exercise, with blood flowing and the heart beating
rapidly, your cells become more insulin sensitive. This means that your
pancreas does not produce such an enormous surge of insulin in response
to high sugar and calorie intake, and your body is more likely to
utilize circulating blood sugar for energy, rather than convert it into
circulating triglycerides (packaged fats) in the liver. This window of
insulin sensitivity ranges from 5-10 minutes prior to beginning and
training session, during the training session, and up to 20-30 minutes
afterwards. Based on this concept, you should choose the sweetest, most
calorie dense fuels and actually consume them immediately before, during
and after a training session. This means that packaged gummy sugar
bites or gooey morsels of chocolate should be eaten only during the
training window, and not while lounging on the couch at the end of the
day, or sitting in a transport vehicle 45 minutes before a session. Some
of my athletes refer to this guideline as “saving your sugar”. If you
want a very slow release fuel, then check out this article, in which I
describe my personal race day fueling protocol, which also works very
well on long training days.
You’ll be pleased to hear that the official Wildflower triathlon training camps (this April 5-7) are just days from being announced!
These camps are for both Olympic and Long Distance Wildflower triathletes, and in the meantime, you might as well start studying up on how to fuel your body during a multi-day training camp - where you may
be exercising much more than usual and need more fuel.
So this two part article series will fill you in on everything you
need to know to eat adequate calories without destroying your body.
Oh yeah, before we jump in – did you get your no-guesswork 18 Week Wildflower Triathlon Training Plan yet? Click here to grab it now.
Of course, most triathletes can easily understand that based on
training volume, some days will require more eating and some days less.
But when it comes to a high-volume day or week, such as a triathlon
camp, a century bike ride, or a big build week, it can be difficult to
navigate the decision-making process of choosing which fuels to consume
and how much, especially when compared to a “normal” training day. A
paradox arises when a triathlete desires to eat healthy, but must
somehow consume significantly more fuel.
Just in time for the 2013 triathlon training season to begin,
Tri-California is proud to announce the unveiling of two complete 18
week training plans for the Wildflower Triathlon Olympic and Long Course races.
The plans, designed by Coach Ben Greenfield, are available now by clicking here,
and include a complete .pdf with detailed workouts for each day,
strength training instructions, nutrition tips, race day preparation,
full TrainingPeaks compatibility and everything you need to know to
arrive at Wildflower race weekend with zero guesswork.
Skate skiing, cross country skiing, snowboarding, ice skating and snowshoeing are all fabulous forms of cross-training for triathlon. So today, I went shopping for season tickets at the local ski resort.
But a bit of a paradox exists between the urge to strap on snowshoes, ice skates, skis or snowboard and the human propensity to gain fat in the winter. We may not hibernate like bears, but especially for Northern climate triathletes, our natural hormonal fluctuations cause us to want to eat more, sleep more, and exercise less in the winter.
However, it’s tough to stay light on your feet for winter triathlon cross-training sports if you’re carrying an extra ten pounds of insulation.
So here are three tips to ensure you battle the bulge over the winter:
1. Time Your Carbohydrates. Try to eat any carbohydrate rich meals earlier in the day, when your metabolism is higher and you’re more active with your winter sports. When you wake up on that crisp, cold winter morning and light hits your eyes, you experience a natural cortisol release that gives your metabolism a slight bump upwards. So if you’re going to eat oatmeal, cereals, fruits and other carbohydrates, it’s better to have them early, and then avoid filling up on pastas, breads and other starches in the evening, when you’re less active.