RaceRx

The last time we heard from Dan Farnsworth he was qualifying for Boston after using the Race-Rx Cardio “PR formula.”

Dan recently sent us another update on his racing which we thought we would share with our readers:

“I’ve contnued to use Race-Rx Cardio as my main training piece. By the way, I am a 52 year-old grandpa.

I continue to see amazing results! My times with our Ragnar Relay team were significantly improved over last year.

My results for the TOU Half were a PR for me over last year, same race, of 20 minutes!!

Last year I was over an 8:30 pace. I guess I can’t complain with a 7:10 pace and 20 minute PR/improvement.

I came in 74/2000 runners and placed 4th in my age category.”

Way to go Dan!

Dan is having fun, can you tell?

Many times we think as we age that our times have to slow.  Dan is proof that a well-designed program can actually improve your speed as you age.  Oftentimes, the quality of the program is more important than the age of the runner.

At Race-Rx Cardio, we are very pleased to be able to add a little fun to people’s lives.

This is the final in our nutrition series from Jenna Becker.  Thanks to Jenna for all the great, practical information!

Transition/Off-Season/Rest: Whether this is complete rest, exercise without as much structure, or less demanding training (volume & intensity), your activity level is likely much lower. It should go without saying by now, your calorie and nutrient needs therefore are not as great.

While nutrition should still be a priority, specific attention to details and nutrient timing are not as important during this time…give your body and mind a break. Focus on your daily nutrition, including consistent, quality feedings of lean proteins, healthy fats, fruits and vegetables, and whole grains if grains are to be eaten.

Need less, Eat less: Eat based on your lower energy expenditure, and with the main goal of supporting health rather than training. Again here higher carbohydrate foods like whole grains may not be necessary, or at least in lesser quantities, and sports nutrition products are definitely not.

Prevent body weight/fat gain: By eating less during this time since you are training less, you will help prevent unnecessary weight gain, which ultimately will help performance goals. Improving metabolic efficiency, which has been discussed before, may also be a goal.

Again, specific needs may vary, but as a general guide:

Carbohydrates: 3-5 g/kg

Protein: 1.2-2.2 g/kg

Fat: 1.0-1.5 g/kg

I want to leave you with one last thought: Nutrition is a science and an art. The science provides us with a nice starting point, a nice outline; but filling it in with your individual needs and response is what creates a masterpiece. Take advice based on your unique needs and goals, try it out, and see how you respond! Your nutrition program should be as individualized as your training program.

What if….. you had access to the world’s most non-invasive, sophisticated heart-rate training system?

What if……that system was designed by one of the world’s top exercise scientists?

What if….that system was available for a very reasonable price?

What if…that system was available to you no matter where you live in the world?

What if….that system offered your own personal coach to answer your questions?

What if…your training sessions were only 20 minutes rather than 2 hours?

What if…you knew all your training sessions were for a purpose and made you better?

What if….you could finally achieve your running goals THIS year?

What if…this was the year you ran your PR, qualified for Boston or finished a marathon or 10k?

What if all these things were possible….and realistic….and available now…..

What if…..YOU could be a hero?

What if……

Jenna Becker continues her great athletic nutrition guest blog series ….

And now for some specifics (Keeping in mind 1kg = 2.2 lb):

Daily Nutrition Needs:

Carbohydrates: 5-12 g/kg (depending on training modality, intensity, duration)
Protein: 1.4-2.0 g/kg
Fat: 1.0-1.5 g/kg

Before Training/Competition:

Fluid/electrolytes: Starting 2-4 hours before your training/event, drink 1oz per 10 lb body weight (~5-7 ml/kg), which is usually around 12-20 oz for most individuals. Start 4 hours out, monitor urine, and repeat again 2 hours out if you’re not adequately hydrated. Include sodium (at least 500 mg) through food and/or beverages to help nerve and muscle contraction and maintain your fluid stores.

Carbohydrates: As a general rule, eat and/or drink 1-4 g/kg, 1-4 hours before. The more time you have before the event, the more carbohydrate you can usually tolerate, digest, and effectively use. Carbohydrate loading, although popular, is not absolutely necessary especially if you’ve been following a well designed, yearly periodized nutrition plan. It is also probably not necessary unless your training event is glycogen depleting (i.e.: high intensity, long duration as in > 3 hrs, and/or multiple events in one day).

If you do choose to carbohydrate load, a 1-2 day protocol has been shown to be just as effective as longer protocols. To do this, eat 10-12 g/kg per day while tapering your training. Focus on carbohydrate rich foods such as whole grain cereals, rices, pastas, breads, starchy vegetables, dairy products (if tolerated), fruit/yogurt based smoothies, etc.

Protein: Specific protein needs vary depending on type of training. In general, 5-25 g is recommended, with the lower end for lower intensity endurance and upper end for strength training.

Fat: While a little fat may be tolerated, it is not the most important nutrient to focus on around training. Keep it to a minimum and based on individual response.

During Training/Competition:

Fluid/electrolytes: Ideally you’ll know your sweat rate for the most accurate, individualized fluid recommendations. Visit http://www.powerbar.com/calculators/sweat.aspx if you want to go this route.

You’ll also want to listen to your body and drink based on thirst to prevent over or under hydration. This should have you drinking about 3-7 oz of fluid every 15-20 minutes. For sodium, aim for at least 500 mg per hour to start and adjust as needed, especially if you have a high sweat rate or difficulty staying hydrated.

Carbohydrates: The general recommendation of 30-60 g/hour is a good one to follow, starting at the lower end and increasing based on energy levels. Too little carbohydrates won’t provide enough fuel for your fire, while too many can cause GI distress and reduce your ability to utilize your fat stores for energy.

Protein: You most likely will not need a lot of protein during events, especially endurance. If you do include some protein, a small amount (i.e.: a few grams per hour) is all you would need.

After Training/Competition:

Fluid/electrolytes: Although you’ve been trying to prevent a significant loss of body weight during your training event, slowly drink 24 oz of fluid for every pound of weight you did happen to lose. Also include at least 500 mg of sodium, either through food or drinks.

Carbohydrates: In order to begin replenishing your fuel stores, try and consume 1.0-1.5 g/kg carbohydrates within 30-60 minutes of your workout. This is usually about 50-100 grams for most individuals, with one serving of the carbohydrate rich foods listed above equal to about 15 grams.

Protein: While protein is important to consume after training to promote protein synthesis and repairing of your lean tissue, a significantly large amount is not.

About 10-25 grams (depending on the type of training, with strength training requiring more) should do the trick. Think 2-3 oz of lean meat, ½ cup of cottage cheese, a few egg whites, 10+ oz of chocolate milk, or a few oz of your favorite protein source.

Keep in mind these are general research-based guidelines, but your individual needs will vary based on a number of factors. It will likely take some trial and error to determine what works best for you. Your individual response is just as important to consider as the highest quality research.

Up next, your transition cycle/off-season nutrition needs…

Another in our runner nutrition series from guest blogger Jenna Becker….

Training (including strength and endurance) starts to pick up in intensity and duration during a competition cycle, and therefore your nutrient intake should follow suit. This is also the time to fine tune your nutrition plan.

As with any training cycle, as your daily training volume and intensity varies, you will want to vary the specific amounts of lean protein and healthy fats, vegetables and fruits, and whole grains you eat. Remember the greater your training load, the more calories and carbohydrates you will need.

That said, your body likely needs more carbohydrates here, and this is a place where additional whole grains fit in nicely. However, try not to consume a very high carbohydrate diet, as promoting metabolic efficiency is still a goal. Thinking back to our plate, cut back a little on your vegetables/fruits and lean proteins/healthy fats and add in some whole grains.

Practice, Experiment: With increased training intensity and stress hormones, your tolerance to foods might change a bit. Continue to find foods that work with you, and practice implementing them during training as if it were competition.

You may even try sport nutrition products at this time. However don’t try a new food or nutrition product the day of competition. If you’re going to react adversely, the time to find this out is not the day of competition.

Hydration!: While fluid and electrolyte needs are important to consider at any time, they are especially critical here. Continue to monitor your urine color and frequency of urination. Additionally, consider the impact of the environment (i.e.: heat and humidity) when determining your fluid needs. A loss of > 2% body weight impairs performance and puts you at risk for dehydration.

Post-workout: Try and consume post-workout nutrients within a 60 minute “window of opportunity” after your training. If your training is not intense and/or of high duration (i.e.: longer than 2-3 hours), you may want to consider backing your training into your next meal/feeding.

In our next blog, we will go into more specific competition-cycle nutrition needs.

Until then, eat well and Race fast!

Our runner nutrition blog continues with the second in a series from Jenna Becker MS, RD, CLT, CISSN, PES, CES.

Continuing on with the nutrition periodization concept, remember your goal is to vary your nutrition plan including the types and amounts of foods, based on the volume and intensity of your training cycle. You’ll also want to keep your body composition goals in mind.

Preparatory/Base Cycle:

When you first start out training, intensity is likely lower and will gradually increase as you transition to competition training. During this phase of training:

If weight loss is one of your goals, this is the time for that. Cutting back on your calories and carbohydrates later during intense training is not a good idea for performance or overall health.

Picture a plate each time you eat, and divide it up accordingly based on your needs. As a starting point, the majority of your plate should be vegetables and fruits, with lean proteins and healthy fats making up the next major portion; whole grains should fill in the rest.

For weight loss and/or to improve metabolic efficiency, stick with mostly lean proteins, healthy fats, and vegetables and fruits; with a limited amount of whole grains. For weight gain, you can switch out some of your fruits and vegetables for whole grains, as these will provide a greater amount of calories and carbohydrates.

Similarly, as your training volume and intensity varies from day to day within this cycle, vary the specific amounts of lean protein/healthy fats, vegetables/fruits, and whole grains you have. The greater your training load, the more calories and carbohydrates you will need.

It may take some trial and error, but your goal is to try and listen to your internal satiety cues (i.e.: hunger and fullness) to alter the ratio of proteins, fats, and carbohydrates you eat to find what works best for blood sugar and appetite control. Unless you’ve had an incredibly intense, high volume training session, the right combination of foods will have you eating about every 3 hours.

Experiment. Try out new foods now to see how your body responds before, during, and after workouts. This information will be very helpful later on in your training.

Metabolic efficiency. Teach the body to use more of its copious fat stores while preserving your very limited carbohydrate stores. This can only help your performance as training progresses. Follow the tips above, keeping your blood sugar balanced and insulin under control, and eat based on your training. Visit www.fuel4mance.com to understand this concept better, from expert Sport Dietitian Bob Seebohar, MS, RD, CSSD, CSCS.

Don’t forget to hydrate! Monitor your hydration status using color and frequency. Your urine should be pale yellow, and you should be urinating about every 2-3 hours.

While I will always promote listening to your body’s own regulatory cues of hunger and fullness to determine when, exactly what, and how much to eat, for those of you who like hard numbers (keeping in mind 1 kg = 2.2 lb):

- Carbohydrates: 5-7 g/kg, or 3-4 g/kg if weight loss is desired
- Protein: 1.2-2.0 g/kg, or 2.0-2.5 g/kg for weight loss
- Fat: 0.9-1.3 g/kg, or 0.8-1.3 g/kg for weight loss

Stay tuned for nutrition tips for your competition cycle…

To contact Jenna or inquire about specific individualized programs,
call (909)731-9936 or email becker.jenna.m@gmail.com.

This month we will feature some guest blogs prepared by Registered Dietician Jenna Becker, MS, RD, CLT, CISSN, PES, CES (Jenna has a lot of letters after her name!)

To contact Jenna or inquire about specific individualized programs,
call (909)731-9936 or email becker.jenna.m@gmail.com.

Individualized training program…Individualized nutrition program

You put a good deal of time and energy into a training program, but is any of that blood, sweat, or tears going toward nutrition?

Ideally you should have a periodized training program (such as Race-Rx) that varies throughout the year, and therefore should have an individualized nutrition program that similarly varies.

In other words, you should be eating to meet your daily needs; based on the volume and intensity of your training. This ‘nutrition periodization’ concept can help improve performance, positively alter weight and body composition, and enhance overall health.

How is this done? By thinking about the what, when, and WHY you are eating.

First in line is to make sure your nutrition foundation/base is in check. Your go-to foods at least 90% of the time should include:

Lean proteins and healthy fats (think white meat poultry, fish, eggs, meat alternatives, dairy, beans, legumes, nuts/seeds, healthy oils) and carbohydrates, including plenty of vegetables and fruits (think color!) as well as whole grains (think cereals, oatmeal, rices, quinoa, etc).

Vegetables and fruits generally have more fiber, slower digesting carbohydrates, and less overall calories and carbohydrates as compared to whole grains.

Proteins, fats, and carbohydrates serve various important roles in the body, from muscle recovery and satiety to blood sugar control. They also are digested and enter the blood to be used at different rates, thus having different effects on blood sugar and insulin. (With fats, proteins, and lower sugar/higher fiber carbohydrates being ‘slower’ than higher sugar foods). These are important foundational concepts to understand to appropriately fuel your training needs.

Specific nutrients/foods and ratios to include in your nutrition plan depend on the physical demands of each training cycle and your body weight/composition goals. And again, as the volume and intensity of your training varies, whether daily or weekly, so should the volume and ratio of protein, carbohydrates, and fats.

For instance when training demand is low (i.e.: in the off season/transition cycle), weight loss is desired, or improving metabolic efficiency is a goal (i.e.: teaching the body to use more fat stores and less carbohydrates), your focus should be on lean proteins, healthy fats, and fruits and vegetables, with occasional whole grains.

As training volume and intensity pick up (such as during your pre-season/preparation cycle or competitions), or if weight gain is a goal, higher calorie/carbohydrate foods such as whole grains and even sports nutrition products may be included.

Coach Bob Seebohar, MS, RD, CSSD, CSCS developed and very successfully uses ‘FuelTargets®, Fuel Target Zones®, and Periodization Plates®’ to teach this concept – brilliant in my opinion. Check out www.fuel4mance.com for more on this.

Stay tuned for more specifics on nutrient needs for each training cycle.

For now the main take home is for you to hopefully give nutrition a little more thought.

You should be eating based on your individual goals; and the type, ratios, and amount of food you eat should match the demand of your training, day in and day out.

Have you ever thought your best running days may be behind you as you head into your 30s or 40s?

Afraid you are going to have to slow down in the next few years as you get a little older?

Well, fear not runner! Here is some good news to get you fired up for your run today.

A recent study (Leyk 2010) confirmed what many runners already know: runners can maintain fast times well into middle age and even senior citizenship.

The study examined 900,000 running times over an eight year period. The study was attempting to determine whether aging produced a direct reduction in speed.

After examining hundreds of thousands of results, times did not show any real slowing until after age 55 and those drops were fairly small.

In fact, 20% of those aged 65-69 ran faster than 50% of the youngest runners.

As you age, maintain your exercise schedule and pay attention to nutrition and recovery.

By doing so, you can maintain good running times well into older age.

Source: Leyk D., (2010), Physical Performance in Middle Age and Old Age
Good News for Our Sedentary and Aging Society,Dtsch Arztebl Int. 2010 November; 107(46): 809–816.

Let’s say you are getting ready to train for your first marathon.

You choose a training program (hopefully, Race-Rx ), you get some new shoes and you even join a running club.

You send in your registration and now you are all set, right?

Well, not so fast….you might be forgetting one thing: your weights.

For many, many years distance runners have avoided lifting weights. I think this is a mistake. And here’s why.

1. Resistance Exercise can correct physical issues which running cannot.

Go to any physical therapy clinic and what do you see everywhere? People performing resistance training exercises.

And why is this? Because resistance training helps injured muscles and tendons recover faster.

However, this benefit is not just for injured people. Resistance training can also strengthen non-injured muscles and tendons which can help you avoid injury before it happens.

What do you never see in a PT clinic? People running. This is simply because running cannot provide the corrective effect that resistance training does.

2. Distance runners often develop “dysfunctions” which resistance training can help resolve.

Many runners develop weakened hip muscles leading to a variety of problems-especially around the knee. There is quite a bit of research examining resistance training’s capacity to help treat these dysfunctions in a physical therapy setting.

I believe resistance training can also help prevent these injuries before they happen. While there is no “smoking gun” research study to prove this, it seems logical and likely that it is true.

Resistance training can also strengthen other important running areas such as the core and Achilles tendon.

3. Resistance training can improve running economy which can lead to faster times.

Running economy, or running efficiency, is a huge component of running performance. When a runner becomes more economical, he or she uses less energy than a less economical runner.

How nice would it be to have a little extra in your tank heading into Mile 22 of your marathon?

Resistance training, especially plyometric training, can help many runners improve economy which can lead to faster times.

4. Resistance Training provides many more broad health benefits.

Resistance training can improve bone density, improve immune function and provide amazing anti-aging benefits through increased muscular strength and power. These health benefits are important for everyone-not just runners.

5. Runner-specific programs are not going to turn you into a bodybuilder.

From working with many runners, I know runners are afraid of getting big and bulky. Runners often fear resistance training will turn them into a huge bodybuilder and slow them down.

For many reasons (including high mileage and runner physiology), runners are not likely to pack on weight.

When a running-specific program with an emphasis on plyometrics is designed, it is practically impossible for a runner to pack on any significant extra weight.

So add one more item to your race checklist: a resistance program designed especially for a runner’s specific needs.

Find a trainer in your area who is knowledgeable about running and resistance and run safer and faster.

“Bonking” or “Hitting the Wall” is something every runner dreads.

Studies show this is most likely to occur around mile 21 of a marathon. This is one reason experienced runners frequently say mile 21 is the halfway point of a marathon.

However, bonking is not inevitable.

When your body bonks, your body has become depleted of glycogen. It is generally accepted that your body can store about 350-400 grams of glycogen in the muscles and liver in its normal state.

Here are a few tips to help you avoid the dreaded bonk:

• Some form of carb-loading should probably be used the final days before the race. The typical 350-400 grams of glycogen stored in the body may increase dramatically with effective carb-loading thereby providing much more fuel for the muscles and helping to avoid bonking.

• While various carb-loading strategies have been used in the past (with varying degrees of success), some studies show simply eating a high-carb diet late in race week (the final three days or so) before the race can help the body carb-load effectively.

• The most conditioned athletes will likely get a greater benefit from carb-loading. Highly conditioned athletes will also use glycogen more efficiently for a number of biomechanical and physiological reasons. Make sure you prepare adequately for your race by following an evidence-based training program (such as Race-Rx’s marathon training program). Training smart is probably the best way to help you avoid bonking.

• Although carb-loading can be effective, runners want to avoid consuming excess calories as this can lead to weight gain and this can slow you down. Do not justify “pigging out” as carb-loading! I have made this mistake in the past and ended up feeling more sluggish than fueled.

• Runners should probably consume some carbohydrate substance (such as gels) during the actual race. There are many factors that contribute to how much carb is needed during a race including relative thigh muscle mass and fitness level of the runner. As our bodies can have differing gastro-intestinal responses to these substances, experiment in your training runs. You do not want to discover you do not respond well to a particular brand at mile 19.

• Avoid major speed fluctuations. If you go too fast at the start of the race, you would use up excess carbohydrate thereby increasing your risk of bonking. Track your splits and run at a consistent pace.

Incorporate these Race-Rx Training tips and just say no to the bonk!