– About Tawnee
– Athletic career
– Sports nutrition and health expert for athletes
– What is your experience/fitness level, type of training/racing, lifestyle, goals, what brought you here, etc?
Section I: Diet & Nutrition
– Your diets: what do you eat before, during, after rides? How do you feel with that? What would you like to improve?
– Overlap with health and performance
What is the “best diet”?
– High carb? Paleo? Vegetarian? Vegan? LCHF (Low Carb High Fat)?
– Sugar burner: believe it or not, less energy for endurance. Plus less fat is used for energy means more likely to be stored in the body
* Hint: no such thing as “the best diet”
1. Quality over quantity
2. Burn fat for fuel (and not be too much of a sugar burner)
3. Macronutrient & appropriate timing
4. Nutrition for quality training and racing
1. Quality Over Quantity
– Not about calories
– Avoid processed foods, refined carbs, convenience/fast food as much as possible
– How this affects energy, performance recovery
2. Macronutrients & timing
– What are macronutrients? Carbs, protein, fat
– When to eat what?
– Develop a better metabolism with timing
– Avoid heavy carbs before training in most cases, save for after
3. Fat For Fuel
– Science of fat adaptation, why bother?
– Do more on less
– Metabolic efficiency
– Don’t mistake this with LCHF (but sometimes similar)
– Success stories, examples
4. Nutrition for Training and Racing
– Liquid vs. Solids
– When to resort to more sugar/carb-based fuels?
– Hydration & electrolytes
– Where do supplements fit in?
– Don’t buy into gimmicks, take minimal and or what’s needed for you as individual – varies
– What I recommend:
5. Anything else depends on if you have deficiencies/extra needs
Section II: Performance without sacrificing health
Many athletes are “fit but unhealthy”
– I’ve been there, I know
– Was really good until the decline (typical)
– I’ve turned my life around to find health + performance! (unique to each person)
* Follow healthy diet and nutrition
* All about your aerobic base
* Intensity when appropriate
* Enough rest and recovery
* Minimize stress
* Test & retest – functional health tests, fitness tests
1. Aerobic base first
– Slow down to get fast (and stay healthy)
– Use HR, 180 Formula
– Use HR + watts (for those with power)
– Majority of endurance is all aerobic (more than 90%)
– This is also fat-burning zone
– How long? at least 3 months
– Get faster at a lower HR – efficiency!
– Health implications: lower injury rate, less fatigue, less inflammation*, fewer free radicals(avoid premature aging, disease, etc), more energy, illness infrequent, immune system stronger, avoid feeling sluggish and the crashes
* Chronic inflammation root of many diseases later in life
2. Intensity second
– Only after your base is there (measure via testing)
– Does not need to be a huge % of training
– Be specific to your event/goals
– Plan in your season (that’s next)
3. Rest & Recovery
– Listen to your body
– Avoid overtraining (hormonal, nutritional, mental/emotional, muscular, neurological and others imbalances. These, in turn, can cause fatigue, depression, injuries and poor performance)
– Rest day every 10-15 days?
– Use tests to gauge if you’re on track or need rest
4. Low Stress
– High stress inhibits fitness gains
– Adds weight or prevents weight loss
– Using HRV (and two podcasts on the subject: the beginner one and the more advanced one)
5. Functional Health Tests
– Best way is to look inside to see what’s really going on
– Where are you deficient; where are you ok?
Section III: Training Periodization
* Plan a year based on your events/races (TrainingPeaks
is an option)
* Build aerobic base first
* Progress as needed (anaerobic)
* Test and re-test
* Strength training
– Long warmup
– 20-30min at MAF HR (with watts)
Lactate Threshold (“LT”)/Functional Threshold Power (“FTP”) Test
– Long warmup (15-20′ easy, 5′ moderate build, 5′ easy)
– 30′ TT at threshold (just go hard); record final 20′ for test data
** Compare your MAF vs LT/FTP performance, there should be a gap of 10-20 beats in HR.
** Use tests to measure progress, set zones (as a guideline, not be all end all) and planning for race day intensity (don’t wing it on race day)
– Triathlons: Half Ironman & Ironman as % of LT or MAF based. Will depend on athlete’s development.
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