<?xml version="1.0"?><rss version="2.0"><channel><title>Nutrition - Duathlon247</title><link>http://www.duathlon247.com/index.html</link><description>Latest nutrition articles from Duathlon247</description><item><title><![CDATA[Multipower Bike Tips]]></title><link><![CDATA[http://www.duathlon247.com/article_5690.html]]></link><description><![CDATA[
  
    
          
  
  
    Nutritional challenges  for cyclists:
      Cycle training, whether for triathlon, road racing or time trialling, usually involves long hours of training either on the road, turbo, rollers or race circuit. As a result, regular riders require a high energy, nutrient rich diet in order to stay with the pace on long rides, recover properly between weekly training sessions or races and prevent mid-season fatigue or illness. It is not uncommon for club cyclists and age group triathletes to cover 150-200 miles a week in training with elite and pro-riders frequently covering twice this distance!
        The average calorie and carbohydrate needs of a club cyclist average 38-48 Kcal / Kg of bodyweight and 5-8g carbohydrate / Kg / day. Elite / Pro riders may need around 60 Kcal / Kg and 8-12g carbohydrate / Kg respectively! 
      
      Pre-training
      Following an overnight fast, it is important that a swimmer boosts depleted bloodA well-planned pre-ride meal, consisting of &lsquo;slow-burning&rsquo; carbohydrates and a moderate amount of protein will release a steady supply of sugar into the bloodstream to fuel the early stages of your ride. This &lsquo;baseline&rsquo; energy supply can then be easily topped up with fast-release carbohydrates on the road. 
      Some ideal pre-ride meals, eaten about 2 hours before the start could include any of the following:
            
    
      
        
      
      
        In a two hour + race, it&#039;s important to keep   your glycogen levels high throughout.  
          I always make sure I have a 750ml bottle   full of Multipower Iso Drink and two Multi Carbo gels on the bike.
      
      
        
      
    
  
  
    
        Porridge (half milk / half water) with sultanas and apple.
        Scrambled egg or baked beans on oatmeal or granary toast.
        Dried fruit (apples, apricots, peaches, pears) stewed in apple juice with low fat yogurt and honey.
        Wholemeal English Muffins with peanut butter and jam.
        A ham salad sandwich on granary bread.
        A bowl of chunky vegetable soup and a wholegrain baguette
    
      Try to drink at least 500ml with this meal, water or an electrolyte drink are good choices, but a hot drink such as weak tea or hot blackcurrant / honey and lemon can be a good psychological boost on cold days.
      During training
      During endurance rides, a common mistake is not to start taking fuel on board early enough, especially if it&rsquo;s not long since your last meal. However, if you are planning to be out for 3-6 (or more!) hours of riding, you still need to start topping up your blood sugar within the first half an hour of the ride. The dreaded &lsquo;bonk&rsquo; or blood sugar low that can leave you feeling at best empty and despondent and at worst wheels-up in the gutter, can creep up on you very suddenly. Trying to get your blood sugar back to normal whilst continuing to burn energy riding is extremely difficult and not very enjoyable!
      On the other hand, stopping mid-ride for a great big &lsquo;fry-up&rsquo; isn&rsquo;t a great idea either! A large, high fat meal will sit in your stomach and may feel as if it is going to end up on the road rather than propel you up it!
        
      The best strategy is to start eating and drinking early and snack regularly as you go; then make the &lsquo;coffee stop&rsquo; another light top up say of fruit cake and a drink or toast and hot chocolate rather than a full meal; this will leave you feeling energised but not bloated and sluggish.
      Ideas for &lsquo;on the bike&rsquo; snacks include:
      
        Malt loaf or Hot X Buns.
         Fig rolls or dried fruit bars.
        Energy or cereal bars.
        Filled Panini halves (Tour rider&rsquo;s favourite fit perfectly in jersey pockets, please wrap well!!)
        Home-made trail mix (Throw together handfuls of dried fruits, bite size cereals, nuts and seeds, home-made popcorn and a few chunks of dark chocolate (on winter rides only!)
        Jelly sweets or liquorice (in moderation)
        Oat cakes or plain biscuits.
        Bananas and other fruit that will travel well.
      
      Again, in cold weather, a thermal bottle containing a hot drink can encourage you to drink enough if cold fluids don&rsquo;t appeal, you will still sweat a lot especially when wearing several layers.
      Post-training
      Eat and drink within 15-30 minutes of getting off your bike! This is one of your most important strategies to accelerate recovery, reduce post-race soreness and help your immune system. Palatable, easy to consume options could include:
      
        Low fat chocolate milk.
        Rice pudding.
        Recovery drinks (carbohydrate:protein mix)
        Sandwiches.
        Cereal and milk.
        A banana and a sports bar.
      
      Accompany these with a sports drink or add an electrolyte tablet to your water to help rehydrate your body faster.
      
      Competition
      A pre-competition meal is vital to top-off muscle and liver glycogen stores that a well planned taper or recovery period will have loaded up. As well as fuelling the muscles, liver glycogen provides fuel for the brain to ensure that you are concentrating on those sharp corners and technical flying dismounts !! In addition, racing with sufficient fuel in your system will reduce the impact of high intensity exercise on the immune system thus warding off the dreaded post-race coughs and colds.
      Generally, follow the same principles as a pre-training ride meal &ndash; tried and tested foods are always the best (and safest) option! However, as in previous articles, keep the fat and fibre content of the meal low as when exercising at high intensity, these nutrients may cause stomach upset. So choose white bread or bagels rather than wholegrain, add banana to your porridge rather than lots of dried fruit and have egg or low fat soft cheese rather than beans on toast on race day!
      If you have eaten this meal 2-3 hours before racing, a good proportion of this carbohydrate will have been used up with just the pre-race excitement (or panic!) and bike racking / registration activities. So remember to top up your blood sugar with a gel or approximately 200-250ml of sports drink about ten minutes before the start (practise this before a high intensity workout).
      During an endurance event such as an Olympic distance (or longer) triathlon or a road race or longer distance time trial, you will need a PLAN to get your nutrition right as your focus on the day will (hopefully) be on racing not food and drink; you need to be able to switch to &lsquo;auto-eat mode&rsquo;! In shorter distance races (up to say half-Ironman / 50 mile cycle races), gels and sports drinks are usually adequate. However for Ironman and century rides, many athletes find that solid foods can help to offset distracting hunger pangs. Whichever fuel you choose, formulate a plan that will give you 30-60g of carbohydrate along with 1-2 litres of fluid an hour. Cutting energy bars or other foods into portions containing approximately 20g of carbohydrate and eating one piece every 20 minutes is a good way to monitor your intake or set your watch to bleep every 15-20 minutes to remind you to drink / take on fuel.
      Finally, always ensure that you have a snack and electrolyte drink or recovery drink in your transition or kit bag that you can face consuming immediately after the race (see post-race nutrition). 
      Remember
      Planned Picnics Power Pedalling Perfectly &ndash; enjoy your ride!
    &amp;nbsp;
  
  

  
    
      
        
      
      
                  
        
                    
        
      
        Multi Carbo Bar - Creatine
          Energy bar with 60% carbohydrates and 17% high-quality lactoprotein 
          
          
        Recovery Bar
          Delicious plain-chocolate coated carbohydrates-protein bar
          
          
        
      
        
      
          
    For more info check out the Multipower website
       ]]></description></item><item><title><![CDATA[Powerman and Extreme Endurance]]></title><link><![CDATA[http://www.duathlon247.com/article_5587.html]]></link><description><![CDATA[Powerman  International and the European Ironman Champion, Timo Bracht, have something in  common! Both are sponsored by Extreme Endurance, the world&amp;rsquo;s leading ISO  certified performance system to reduce lactic acid. 
Leading  up to the European Championship, Timo would be the first to tell you he has  been using the Extreme Endurance Performance System for several months and it  has helped to make him a winner. At the recent European Ironman  Championships in Frankfurt, Timo ran a blazing 2:43 marathon split to run his  way to the top of the podium. One of Timo&#039;s coaches, J&amp;uuml;rgen Sessner, thinks his  performance on the bike and run is something all Powerman athletes should be  looking at. Several of the top men and women duathletes and triathletes are  also using this certified drug-free performance system. 
Learn  more about the Extreme Endurance Performance System and watch our new video  which explains why this unique product is clinically proven to improve your  performance. Go now to www.xendurance.com
Extreme Endurance is proud to be a  sponsor of Powerman International and looks forward to being part of this great  sport! 

]]></description></item><item><title><![CDATA[Kick fatigue into touch with Wild Bean CarboShotz Energy Gel ]]></title><link><![CDATA[http://www.duathlon247.com/article_5582.html]]></link><description><![CDATA[Everyone who has run a  competitive event in search of that elusive personal best can testify to the  pain that they go through. Now you can help alleviate that pain &ndash; and improve  sporting performance &ndash; with Wild Bean CarboShotz Energy Gel, the latest addition  to the fast-growing range of Shotz Sports Nutrition products. 
Containing 80mg of caffeine in  each 45g sachet, not only does Wild Bean CarboShotz Energy Gel provide the body  with the carbohydrate reserves it needs in endurance activity, it also provides  a &lsquo;caffeine kick&rsquo; when you need it most.
Caffeine is a naturally  occurring compound found in the leaves, nuts and seeds of various plants and  can exert a positive benefit across the energy spectrum (from events ranging  from seven minutes to several hours).
Studies on the effect of  caffeine on athletic performance have shown that ingesting caffeine  approximately 60 minutes prior to the start of exercise will improve endurance  by a whopping 12.3 per cent. This equates to taking a massive 22 minutes of a  3-hour marathon personal best! 
It&rsquo;s not just physical  performance where caffeine can play a valuable role. Take a Wild Bean  CarboShotz Energy Gel and your perception of how much your body is exerting  itself will reduce. In other words, the caffeine will mask the effects that  fatigue would be having on your body, which means you&#039;ll feel better &ndash; and run  faster! 
Don&rsquo;t take our word for it: try  Wild Bean CarboShotz Energy Gel today and feel the effects for yourself. We&rsquo;re  sure you&#039;ll notice the difference!

Some caffeine facts
Dose &ndash; Higher intakes of caffeine will not always result in  an increased performance benefit. Studies suggest that a caffeine intake of  1-3mg/kg body weight improves performance. The key to understanding what will  work for you is to try caffeine in training and during events to see what  benefit it has. The maximum concentration of caffeine in the body is typically  attained within one hour, so runners should consume caffeine 60-minutes prior  to exercise. 
Diuretic &ndash; One of the most commonly held assumptions about  caffeine is that it&rsquo;s a diuretic. Caffeine is a diuretic in resting conditions  but not during exercise, so there&rsquo;s no reason why athletes should avoid using  it in training and races. 
WADA &ndash; Caffeine was prohibited among athletes by the World  Anti Doping Association (WADA) until 1st January 2004. However, caffeine  ingestion is subject to several factors including genetics, prior ingestion of  caffeine, gender, exercise, diet and use of certain drugs shown to affect the  metabolism and thus the half-life of caffeine. Therefore, WADA has struggled to  find a consolidated position on caffeine and it currently remains off the list  of prohibited substances. 
Sport specific &ndash; Caffeine is proven to boost performance in  endurance sports (eg running, cycling and rowing), prolonged high intensity  intermittent sports (eg football, rugby), and may also be beneficial to  racket-based sports. Caffeine appears to protect against fatigue towards the  latter stages of the match, while also helping gain the mental edge.]]></description></item><item><title><![CDATA[Nutrition and the travelling triathlete!]]></title><link><![CDATA[http://www.duathlon247.com/article_3431.html]]></link><description><![CDATA[With several hundred GB age groupers preparing to jet off to Vancouver next week for the 2008 World Championships, Sports Dietician Melissa Arkinstall has some timely nutrition tips to help you arrive in top condition.



For many athletes, competing overseas is an exciting challenge. A race abroad could be a major focus of the season that has involved months of preparation, such as an age group championship, a half or full ironman or a &amp;ldquo;dream destination&amp;rdquo; event. However, long periods of travelling and staying in an unfamiliar environment can present challenges for the athlete who wants to arrive in the best possible shape to compete. Different time zones, meal times, unfamiliar foods, language barriers, restricted or unrestricted access to food, digestive problems and change of climate are just a few examples.

Fortunately, with a little forward planning, there are practical solutions to help deal with all of these problems...

Before you leave
Do a little research! Either use the internet (web sites or forums), or speak to people who have been to your destination. See if you can find out some  basic information such as:

  Where the local supermarket is.
  What are the opening hours? 
  Are there any recommended local cafes or restaurants with athlete-friendly meal choices  and fast service (or ones to avoid!!).
  Can you  buy your favourite basic foods there? 


It&amp;rsquo;s best to pack a few lightweight &amp;ldquo;essentials&amp;rdquo; in your luggage; eg tried and tested pre-race meal foods, breakfast cereal, cereal / fruit bars, sports drink powder, dried skimmed milk, trail mix. If you have any special dietary needs, be prepared; eg take some gluten-free bread and muesli if you  have coeliac disease. Find out if you  can buy your favourite sports drinks / gels / bars abroad (see if there is a supplier in your destination country), or if you need to take your own. If  taking sports drink powders, ensure that you carry an unopened pack as you may  not be allowed to transport suspicious packages of white powder, strawberry flavour or not!

Learn a little lingo! You don&amp;rsquo;t have to become fluent in the native mother tongue, but a few key words and  phrases can be really handy for reading menus and food labels. For example  &amp;ldquo;without, fat, sugar, oil, fried, grilled, boiled, spicy, well done, raw, plain&amp;rdquo;and names of basic foods. Grab a phrase book for emergencies!

On the plane, train or in the automobile!
In-flight meals and train buffet cars are not too concerned about catering for athletes and food choices are often too high in fat and too low in carbohydrate for a triathlete. On a flight, if you can pre-book your meal, ask for a vegetarian, vegan or low fat meal (usually higher in carbohydrate and lower fat). Or take your own supplies from home or bought at the airport. Check the regulations regarding what you can take on a plane; eg liquids up to 100ml  only. Ideas for DIY snacks include sandwiches, whole-grain crackers, fruit  bread, bagels, dried fruit, muesli bars, rice crackers.

Hydrate, hydrate, hydrate!
The dry air on a plane can significantly increase the chance of dehydration on long flights, this can mean that you arrive feeling tired and  groggy. If you have then just landed in a warm climate, this can be exacerbated leading to headaches fatigue and mild constipation. To guard against this, make sure that you buy a large bottle of water at the airport once you have been  through security (it IS worth carrying it as many in-flight drinks are only 125-150ml in volume!!). Avoid alcohol and too much tea, coffee and undiluted juices as these are not the best drinks for optimising hydration!

When you arrive...
Continue to look after your hydration needs. If you have travelled to a warmer climate than at home, for the first few days you may notice that your sweat seems to leave a lot of salt on your skin. Replace this by using a sports drink containing electrolytes or add a little salt to your food. After seven to ten days, your body will have adjusted your sweat concentration to conserve more sodium and you should find it easier to stay well hydrated.

If you have travelled across several time zones, set your watch to local time as soon as you are on the plane and eat, drink and sleep at local meal times as soon as you arrive. If practical and if you have little time before competing on arrival, you could try adjusting your meal / sleep patterns in the two to three days before you leave. Eat a meal containing carbohydrates before bed to  raise sleep-inducing serotonin levels and in the morning, include protein at breakfast to help you feel more alert.

Remember food safety! Find out if bottled water is recommended for drinking, cleaning teeth etc or if tap water is safe. Avoid high-risk foods such as raw or undercooked&amp;nbsp; meat / fish, shellfish, food from street vendors and unwashed fruit and vegetables (if tap water is unsafe it may be advisable to peel fruit and vegetables if eaten raw, boiled vegetables should be fine).

Finally, remember to try and keep your eating habits as similar as  possible to at home, don&amp;rsquo;t overeat just because food is there (eg hotel buffets, snacks handed out on planes) and don&amp;rsquo;t allow yourself to get too  hungry by being unprepared. Take a little time to plan and you can relax and  enjoy the trip knowing that you are fuelled to fly!



Melissa has ten years experience as a State Registered Dietitian and qualified as a Sports Dietitian in 2002. She can be contacted for nutrition and diet consultancy by email, and will also be taking her own advice as a member of the GB age group team flying to Vancouver and Rimini this year.  ]]></description></item></channel></rss>
