Training: Page 66

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique: I am a 53-year-old triathlete who has been competing for more than 20 years. Recently I have been having difficulty in keeping my weight up. Genetically I am lean. I do my best to consume calories before, during, and after workouts and throughout the day. My training involves weight lifting and stretching, as well as the three disciplines. I have read that HMB will prevent protein catabolism and may increase weight gain. It is also said to promote recovery. I would appreciate your opinion of this supplement and any guidance on maintaining my body weight. -- ST Dear Monique:

The feed zone – Nutrition Q&A with Monique Ryan

I am training for my first Ironman (Lake Placid 2003) and am concerned about keeping my iron levels high enough to avoid anemia-which I suffered from this fall, but which is now back to normal. I have also been told that I many not be getting enough protein to sufficiently rebuild and recover after workouts. How much iron and protein do women endurance athletes typically need? TP Dear TP - Since you have already had anemia, it is important that you pay close attention to your iron intake and have your blood work monitored fairly regularly. Iron deficiency is the most common nutrient

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique;I am a competitive masters road cyclist and I am 40. I was wondering what you would consider an acceptable winter weight gain over my racing weight of 165 lb. Also, do you feel that the Tanita body composition scale is an acceptable means of monitoring changes in body composition?Thanks, BR Question 2

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique;Thanks for taking the time to write your column. I have a couple ofquestions for which I can not seem to find an answer.For rides less than 1 hour, I sometimes have a gel before the ride anddrink a bottle of Endurox during the ride, is this excessive?For rides longer than 1 hour (typically 1.5 to 2 hours) I have a gelbefore the ride, a gel an hour into the ride, and a bottle of Endurox anda bottle of water- is this excessive?I have been thinking that I am putting too much into my system- butI always feel pretty good. After the long rides, I will eat a normal breakfastor lunch. Am

Training Bible Studies with Joe Friel: Strength in numbers

To the casual observer, road racing looks like an individual sport. Racers and educated spectators, however, know this is not the case at all. The sport is really like a complex chess game on wheels, in which attacks, blocks, and sacrifices are constant, right up to the finish line. This is most obvious when watching a top professional team, such as the U.S. Postal squad, during the Tour de France. However, by following some basic guidelines, even an amateur club team can employ team strategy and tactics for one-day road races and criteriums. KNOW YOUR ROLESIn laying out the team’s strategy

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique Ryan; Without doing a complete metabolic work-up on me, I know your answer will be based upon assumptions and estimates. For my activity level, weight, age, etc. I should consume 3000 calories a day simply to maintain my weight. I want to lose weight for the racing season, so I am cutting 500 calories per day, leaving me at 2500. If I go out and hammer on a group training ride, and burn 2000 calories, does that mean my caloric need for the day is 4,500 (the 2500 I usually eat, plus 2000 to replace those burned)? I know I can eat a bit more on heavy days, but I’m really trying

The feed zone – Nutrition Q&A with Monique Ryan

Dear Monique;I had a question about glucosamine. I am trying to determine if I can save a little money by taking a smaller daily dose. Currently I take 1500 mg each of glucosamine and chondroitin, as instructed on the label. Thank you.-- KGDear KG;Glucosamine and chondroitin are two dietary supplements offered as alternatives to standard medical treatment of osteoarthritis, which affects 12 to 15 percent of all adults in the U.S. Researchers estimate that 90 percent of people over the age of 40 exhibit some evidence of this condition in the weight bearing joints. Sixteen million individuals

Training Bible Studies with Joe and Dirk Friel

Dear Joe and Dirk:I have been reading some European studies on stationary trainers and how the inertia of the trainer affects the muscle fibers. The studies say thatlow inertia trainers cause the rider to use all fast twitch muscle fibers and high inertia trainers with large flywheels use slow twitch muscle fibersthe ones predominantly used in road racing and triathlon.I have spoken to some triathlon and cycling coaches and they all agreed. Do you guys have any information on this subject?Thank you,ChuckDear ChuckNeither of us has ever seen such research and tend to doubt that there is such a

The feed zone – Nutrition Q&A with Monique Ryan

Cyclists and triathletes are often advised to consider the glycemic index when consuming carbohydrates before, during, after exercise. Low glycemic foods are recommended before exercise, though research does not strongly support this recommendation.Moderate to high glycemic carbohydrate food and drinks are considered appropriate during endurance training, though cyclists and triathletes with diabetes may sometimes amend this recommendation to maintain optimal blood glucose levels. While these recommendations need to be verified with further investigation, the actual glycemic index of most

Training Bible Studies with Joe and Dirk Friel

Dear Mr. Friel;As a serious, mostly self-coached junior racer I have a couple questionswith regards to planning my season. This past year was my first season racing(as well as my first experience cycling seriously at all) and I found shortlythat I had some amount of potential, winning the senior sport classes inlocal mountain bike races, and doing well in group rides. Encouraged by thismodest success, I began putting in substantial miles of training on the road.I ended up riding an average of 500 miles a week (25+hrs) for a little overthree months of the summer, all at very low intensity,