Stories by Monique Ryan

• Posted: Wed, May 4th
  The feed zone - Eating before training
  During the build phase of training, higher intensity and longer workoutsrequire more glycogen for fuel and what you eat the in the few hours beforetraining is essential so that you have adequate fuel to train. This isespecially important when you have two daily training ...
• Posted: Wed, Apr 13th
  The feed zone - Eating for High Intensity Training
  As your training program progresses to a build phase and your trainingrides increase in time and especially intensity for development of speedand strength, your nutritional requirements also move up a notch. Hardertraining burns more fuel, and the amount of carbohydrate you ...
• Posted: Wed, Mar 30th
  The feed zone - Nutrition for Resistance Training
  Depending on your current training cycle, resistance training or weighttraining is often part of the program, while the goals and emphasis ofthe resistance session may progress from an endurance to a power emphasisduring your season. Following specific nutrition guidelines for ...
• Posted: Wed, Mar 16th
  The feed zone - What to eat and when
  Dear Monique,Many thanks for all of the nutrition advice recently posted in yourweb column. I had a couple of follow-up questions that I hoped you couldhelp me with. What should my basic caloric intake be on the days that Ido not train or ride, and what should comprise the ...
• Posted: Wed, Mar 2nd
  The feed zone - Basic eating for basic training Part II
  As you continue your basic training and prepare for the coming raceseason, you appreciate the importance of matching training with the properamounts of energy, carbohydrate, protein and fats (See "TheFeed Zone: February 16th"). During this training cycle, you canalso focus on ...
• Posted: Wed, Feb 16th
  The feed zone - Basic eating for basic training
  Many cyclists are currently building their aerobic endurance, muscularstrength, and flexibility in anticipation of more specific training inthe coming weeks and months. Just as this training cycle requires you followa specific mix of volume and intensity, your nutritional intake ...
• Posted: Wed, Feb 2nd
  Nutrition advice for athletes: Keeping your immune system strong for winter training
  Cold and flu season are still lingering and with your training programswitching into higher gear for the 2005 racing season, nutrition strategiesfor staying healthy remain a top priority. You don’t want a viral infectionto slow down your workouts and hamper your fitness, so ...
• Posted: Wed, Aug 4th
  The feed zone: Nutrition Q&A with Monique Ryan – alcohol and the athlete
  Dear Monique,In your recent article regarding daily fluid consumption (June 10, 2004) you briefly mentioned alcohol. I was wondering if studies have been made that confirm whether alcohol is beneficial or detrimental to athletic performance. I drink beer and wine regularly and ...
• Posted: Wed, Jun 30th
  The feed zone - Nutrition Q&A with Monique Ryan - Salt of the Earth
  As mentioned in the nutrition column for June10th, the Institute of Medicine (IOM) and National Academy of Sciencesrecently made recommendations for sodium intake that are targeted primarilyfor sedentary Americans. In this column we will take a look at a few keypoints regarding ...
• Posted: Thu, Jun 10th
  The feed zone - Nutrition Q&A with Monique Ryan - A Primer on Fluids and Sodium
  In early 2004 the Institute of Medicine’s (IOM) Food and Nutrition Boardreleased Dietary Reference Intakes (DRIs) for water and sodium (potassium,chloride, and sulfate recommendations were also included in this report).You may have heard about these dietary guidelines for ...
• Posted: Wed, May 26th
  The feed zone - Nutrition Q&A with Monique Ryan - Fluid loss
  Dear Monique,I am aware that I need to consume a sports drink during training forboth fluid and fuel replacement. How do I know that I am meeting my fluidneeds? I have heard that significant weight loss after training means thatI am not keeping up with my sweat ...
• Posted: Thu, May 13th
  The feed zone: Nutrition Q&A with Monique Ryan – pre-training fuel
  Hi, Monique:What is the best strategy for pre-training fueling in regards to timing and low and higher glycemic index foods? Thanks.DV DV,Often pre-training timing is a product of your work or school and training schedule. Depending on the timing of your workouts, you may ...