hector l torres · and fat at rest and during exercise. • health ad performance goal: improve the...

Hector L TorresUSAT Coach Lv 2USAC Coach Lv 2USAS CoachUSATF CoachMS Sports and Science

Monday, February 11, 13

Goals

• Understand the basic components of nutrition

• Understand the requirements of an athletes’ nutrition during the race

• Understand the process and caloric intake

• Understand Carbo-loading


Sounds Familiar

• Entry Fee = $200

• Training Plan = $300 / month

• New Bike = $2,500

• Race Wheels = $1,500

• Travel Expenses = $2,000

• Having the race of your life = Priceless


Body Composition

• RMR - Estimate from The Mifflin - St. Jeor equation is the most accurate for the general equation.

• Convert your weight from pounds to kilograms

• Weight: 181 / (2.2) = 82.27

• Height: 72 x (2.54) = 182.88

• Men: RMR =

• [9.99 x (82.7) wt] + [6.25 x (182) ht] - [4.92 x (35) age] + 5

• Women RMR =

• [9.99 x wt ] + [6.25 x ht] - [4.92 x age] -161


Metabolic Efficiency (ME)

• The efficiency at which the body can utilize its internal stores of carbohydrate and fat at rest and during exercise.

• Health ad performance goal: improve the body’s ability to oxidize fat, thereby preserving carbohydrate

• Storage of carbohydrates:

• Up to 2,000 for the average male, female or much more less

• Storage of fat

• Up to 8,000 calories


Training and Nutrition Cycle Changes

0

20

January March May July September November

Training Calories


Carbohydrates & Protein

• Fruits & Non-Starchy Vegetables

• The density of vitamin and mineral micronutrients in these far exceeds that of the starches and simple sugars.

• Protein

• Keep intake of lean protein high by including such food in every meal


Metabolic Inefficiency

• Poor utilization of fat stores

• Increased reliance on carbohydrate limited stores

• Increased need for supplemental carbohydrates

• Higher risk of GI distress

0

22.5

45

67.5

90

48 46 45 43 4030

18

52 54 55 57 6170

83

CHO Fat


Metabolic Efficiency

• Aerobic Training

• Mitochondrial capacity enzymes

• Nutrition Periodization

• Plates


Training Cycles

Preparatory(Base)

Physical GoalsEnduranceStrengthFlexibility

Technique???

Competition(Build / Race)

Physical GoalsSpeed

EconomySkills

Power???

Transition(Off-season)

Physical GoalsRecovery

RehabFun???


Carbohydrate: Protein Ratio

Recommended Rations for Training NutritionRecommended Rations for Training Nutrition

Training Day Description Carbohydrate: Protein Ratio

Recovery or Rest 1:1

Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1

High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1

Very heavy training day or 2 or more sessions per day 1:1 up to 4:1


Recovery Day Example

The Athlete’s Food Guide to Metabolic Efficiency from Fuel4mance, LLC


Aerobic Training Day Example



High Volume Training Day Example



Before the Race

• Carbo Loading

• Myths: “Night before race day, eat a pasta dinner. “

• False, it takes 48 - 72 hours for food to leave our bodies after we place it in our mouth.

• Truth, you will gain weight during this loading phase. 2 - 3 lbs


Metabolic Exchange Testing

• Do I need to get tested?

• Not really?

• Methods

• Incremental

• Continuous


Protocol Information

• No calories 8 - 12 hours (variable)

• Bike with power measuring capabilities

• Treadmill (1-2%)

• Submaximal exercise bout, 35 - 60 minutes

• Warm up of 10 - 20 minutes on the cart


Adaptation Time

• Metabolic efficiency can be developed in as little as 2 weeks

• metabolic efficiency can be lost in as little as 2 weeks

• Learning curve for different athletes based on daily nutrition


Appliction of Metabolic Efficiency

Inappropriate CHO load and lack of periodized nutrition and lack of aerobic training

Poor utilization of body fat sotres for energy

More reliance on supplemental CHO; possible

weight/fat gain

Inability to properly feed during training / racing

Increased incidence of GI distress

Lower power/velocity


Carbohydrate: Protein Ratio

Recommended Rations for Training NutritionRecommended Rations for Training Nutrition

Training Day Description Carbohydrate: Protein Ratio

Recovery or Rest 1:1

Low volume (aerobic, <90-120 min) lor low intensity 1:1 or 2:1

High volume (. 120 minutes ) or high intensity (i.e., intervals, tempo) 1:1 up to 3:1

Very heavy training day or 2 or more sessions per day 1:1 up to 4:1


Carbo Loading

• Weight: _____________ / 2.2 = _____________ (A)

• Consume at least 5 gram of carbohydrate per kilogram of body weight per day for the 4 - 7 days before the race• (A) X 5 = _______

• Consume 10 grams of carbohydrate per kilogram of body weight per day for the 1 - 3 days before the race.• (A) x 10 = ________

• Large carbohydrate meal two nights before the race and go light the night before the race.


During the Race or Training

• Sport

• Swim, Bike or Run

• Distance

• Olympic, Full or Half

• Pace


Hydration

• Assessing Hydration Status• Urine Color• Percent body weight change• Scale

Hydration Status % Body Weight Change

Well hydrated + 1 to -1

Minimal dehydrated -1 to -3

Significant Dehydrated -4 to -5

Serious Dehydrated More than 5


Pre Race Hydration Tips

• Goal: begin hydrate and with normal electrolyte levels

• Water follows sodium. Osmotic drive to drink is maintained and urine production is suppressed.

• Pre-race urination, hyperhydratoin and hyponatremia

• Effective acclimatization requires at least 14 days for an athlete to become 95% acclimatized to hot/humid conditions

• It is possible to lose upwards of 1-3% of your body weight during sleep


During Race Fluid Tips

• Fluid replacement depends on sweat rate, duration and opportunities to drink

• It si difficult to recommend specific fluid and electrolyte intakes because of different metabolic requirements, duration, clothing, equipment, wether, acclimatization

• Athletes can monitor body weight changes in training


Post Race Fluid Tips

• Goal: promote optimal rehydration

• Replace 150% of fluid losses

• One pound of fluid = 16 ounces thus drinking 24 ounces of fluid per pound of body weight lost will begin rehydration process

• Sodium is absolutely necessary

• Rehydrate immediately post-race


Composition of Sweat

0 25 50

NaClKCaMgOthers


Sodium Facts

• Healthy or clean eating can = higher incidence of cramping. Sodium loading is effective in this case

• Sports drinks cannot match most athletes sweat sodium losses. Supplemental sodium is needed and sometimes necessary.


Hyponatremia

• Sings

• Rapid weight gain (post exercise)

• bloated stomach

• swollen hands and feet

• Nausea and vomiting

• throbbing headache

• dizziness

• confusion and disorientation


Causes of Hyponatremia

• Increased Total Body water• excessive drinking and Inappropriate IV therapy

• Inadequate sodium intake• Low sodium diet and inadequate sodium intake during exercise

• Reduced Urine Output• Exercise and Heat exposure

• Large Sodium Loss• High sweat rate, High sweat (sodium), Poor heat acclimatization

• A combination of salty sweat loss and hyotonic fluid replacement may lead to hyponatremia


Muscle cramping

• Muscle cramps are involuntary muscle spasms resulting form one or more of the following

• Dehydration

• Sodium loss

• Fatigue (training program)

Forceful, repetitive contractions of muscles used in sports might trigger cramps (finish line sprint)


Hydration

• Neuromuscular

• Plasma Level


What is out there!

• Sports Drinks

• Recovery Drinks

• Sports Bars

• Gels

• Chewable Gels


Calories on the Bike

• One: Determine your goal cycling speed

• Speed: _________

• Two: Multiply cycling speed coefficient (see table 1) by your total body weight;

• Speed: ______ x Weight: _______ = _____

• Three: Multiply Step #2 by 60 minutes to determine hourly calorie expenditure

• Step #2 ______ x 60 = ________

• Four: Add 22 calories to Step #3 for every 100 feet climbed during cycling event.

• Map: 300 ft. / 100 = 3

• 3 x 22= 66

• Step # 3 + Incline Calories = ______

Table 1. Calculating Calorie Expenditure during Cycle WorkoutsTable 1. Calculating Calorie Expenditure during Cycle Workouts

Average Speed (mph)

Coefficient (cal./lb./min.)*

15 0.056116 0.061517 0.067518 0.074019 0.081120 0.089121 0.097523 0.117325 0.1411


Calories on the Bike Cont’d

• Five: Multiply Step #4 by 0.3 to determine minimum hourly calorie replacement demands; finally step

• Step #4 _______ x .10 = _______

• Six: Multiply Step #4 by 0.5 to determine maximum hourly calorie replacement demands. (Brown, 2007)

• Step #4 _______ x .30 = _______

• Ranges: _________ - _________


Calories on the Run

• One: Determine running calorie expenditure per mile by 0.63 x body weight (pounds);

• .63 x ________ = ________

• Two: Determine goal race pace or how many miles/hour will you cover, example: An 8-minute miler will cover 7.5 miles/hour;

• Pace: ________

• Three: Calculate hourly expenditure based on goal race pace, example: An 8-minute miler would multiply 7.5 by the figure from step one; finally step

• Step 1 _______ x Step 2 _______ = ________

• Four: Determine hourly calorie replacement needs: *.20 x C (Research shows runners can physically absorb about 30% of what they expend.) (Gibala, 2008)

• Step 3 _____ X .20 = _____

MPH Pace5 12:00

5.5 10:436 10:00

6.5 9:147 8:34

7.5 8:008 7:30

8.5 7:049 6:40

9.5 6:1910 6:00


Questions

?Monday, February 11, 13

hector l torres · and fat at rest and during exercise. • health ad performance goal: improve the...

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