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| May 03, 2013 |
Coach's Note from Lance Watson
Thought Patterns, and Dealing with Pressure
When you are out training, it is empowering to start becoming aware of your thought patterns. Obviously the way we think and the things we focus on in practice become habitual over time, and that place we regularly visit in our mind and spirit become an automatic response... |
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The Need for a Nutrition Plan for Long Distance Triathlon
by LifeSport Coach Bruce Regensburg |
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| Jul 17, 2012 |
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I have just returned from a weekend LifeSport Ironman Canada training camp where the need for a nutrition plan became very evident. On the Saturday, we had the athletes ride the IMC bike course. The weather was hot (35 C). LifeSport coaches supplied aid stations of water, Perform, Gels, Power Bars, salt pills and Coke every 30 to 40 kms. All 24 athletes finished in good shape. Between the athletes own nutrition and our nutrition support, we ensured the athletes drank and ate what they needed.
I met an athlete who was not with the LifeSport ride, who had a "terrible ride". It took her 8 hours to finish the course (at least an hour slower than she should have). I asked her what her nutrition plan was, and she said she had taken 2 Power Bars and 7 gels plus stopped for liquids. I figured she had consumed less than 1500 calories for her 8 hour ride. Given she was burning around 500 calories per hour; she obviously was in a calorie deficit position. No wonder she had a "terrible ride".
The following day we ran 25 km of the IMC run. Again, we supported with nutrition every 4kms with water, Perform and Gels. Still, at 20 Kms we had 3 people slowing considerably. Two were ready to quit. We recognized that the condition was lack of calories. We first fed the athletes Perform sports drink to get calories and electrolytes into their system fast. We followed this up with gels. In five minutes the athletes were ready to go again and finished their run.
Why did all the athletes complete 5 to 7 hours on the bike, yet 3 have trouble on the 2 to 2 ½ hour run? I think it breaks down to the ability to consume food on the bike versus the run. Also, it was harder for the coaches to monitor the caloric intake on the run versus on the bike since the athletes were less communicative on the run.
The lesson from this weekend is that everyone needs a Nutrition Plan that gives them enough calories, electrolytes (especially sodium) and liquids. If not, they are destined for a "terrible" bike and/or run!
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