Category: Nutrition

Categories
Ironman Nutrition

Chrissie Wellington Nutrition Tips

Four times winner of the Ironman World Championship, Chrissie Wellington’s provides top 50 race tips includes these on nutrition:

Don’t overhydrate or overeat. I cut down on fibre and spicy or rich foods three days out to reduce the likelihood of GI distress. I stick to plain foods, with a lower GI index, such as white rice, bread and pasta. Retaining the same calorific intake, coupled with the reduction in training, should ensure your glycogen stores are full but not overflowing. Avoid eating anything new in race week; there are a lot of freebie food samples at race expos – don’t be tempted to try them

Eat your breakfast around 2.5hrs before your race start time. Consume low fibre, simple (low GI) carbs, with a small amount of fat and protein. I have hot rice cereal, made with water, with nut butter and honey stirred in. Sip water and have a cup of tea or coffee if you’re used to it.

In half and full iron distance races, I take on one gramme of carbs per kilo of body weight per hour. The carbs are a mix of sugars (glucose and fructose to increase glycogen absorption).  In an Ironman, I have two bottles (430 calories in each) on the bike, plus two gels and a chocolate bar. I make my first drinks bottle slightly less concentrated than the second, to make it more palatable early in the race  (especially if I’ve swallowed
some open water!). Following the formula above, I have one gel every 25mins – washed down with water – on the run.

Know the electrolyte (including salt) values in your food and drinks. Unless you’re a very heavy sweater you probably don’t need to top this up with tablets. Take care with caffeine tablets as they can cause GI distress (I speak from experience!).

Replace fluid and then re-fuel as soon as you can after the race

Chrissie Wellington Top 50 Race Tips/

“One of the biggest fears of a male pro triathlete is getting “chicked” by a lady. For the first time in history that fear applies to nearly all male professionals. Chrissie is that good”. – Lance Armstrong

Her autobiography:  A Life Without Limits: Chrissie Wellington

Article on Recovery:  Ironman champ: The importance of R&R

Categories
Nutrition

Nutrition For A Triathlon

Herbalife nutrition for the triathlon  helps you prepare, train and recover.

What are the benefits?

” Where do  I start?  Better recovery, better sleep, less flab, stronger muscles and more endurance. In 2003, before Herbalife, I competed in the UK Half-Ironman Triathlon. After the race. it took nearly a week for me to be able to walk down the stairs without holding the banister.

In 2005 I decide to challenge myself even more by completing the UK Full Ironman. This was double the distances of the Half-Ironman and needed a precise nutrition plan incorporating Herbalife Sports Nutrition products.

My mixture of carbohydrates and protein as fuel and protein bars, together with a large shake was tested throughout my training sessions for nearly 9 months. The race went brilliantly, non-stop for 13 hours and finishing in the dark. The miracle was that I was able to carry the suitcases downstairs, from our hotel, the following morning. The pain in my legs had subsided within 48 hours of completing this epic race. That’s all down to brilliant products in a good nutritional plan integrated into your training sessions”

Introduction to Herbalife Sports Nutrition

Categories
Nutrition

Interview On Nutrition For The Triathlon

Programme –  La Talk Radio  – The Simon Gowen Triathlon Show

Interview  – With Dr. John Heiss, Director of Sports and Fitness for Herbalife.

Before joining Herbalife, Heiss was the founder of an endurance sports nutrition company. He earned a Ph.D. from University of California, Los Angeles (UCLA) in biological chemistry, where he discovered how single proteins function within cells. The findings from his research work have been published in several peer-reviewed journals.

As a category 2 competitive cyclist, Heiss has a keen understanding of the nutritional needs of endurance athletes. He has earned two belt buckles at the Leadville 100 mile mountain bike race and set a course record in the 2-person division at the Furnace Creek 508 – a 508 mile non-stop bike race.

Interview on nutrition for the Triathlon with Dr. John Heiss, Director of Sports and Fitness for Herbalife. The sports nutrition element of the show starts at 16 min 50 secs.

Facts and Figures –  Dr Heiss completed the Leadville 100 Mountain bike race in a little under 9 hours.  He consumed only Prolong an endurance and electrolyte drink. During the race he burnt approx 5000 calories and consumed 8 servings of Prolong at 300 calories per bottle.

Pre-recovery – Heis  talks about pre-recovery , that is preventative recovery. Many cyclists separate the “during” nutrition with “recovery” nutrition.  Heiss maintains that you should start the recovery process with what you consume during the race.

He talks about when you should have that large carbohydrate meal and its not the night before!

And more…