How to fuel up your multi-sport tank (Part 2) by Ben Greenfield
Posted Feb 02 2009 10:44pm
Your longer, harder efforts are increasing, and you are spending
a greater period of time at lactate threshold. Many of your workouts include
intervals and high intensity workouts, so dependence on carbohydrate as an
energy source is increasing, and use of fat will decrease.
increase to 65%, protein increases to 15%, and fat drops a bit, down to 20%
of total dietary intake. This also a great time to begin practicing your
race fueling. Yes, that means you switch from chocolate bars to gels.
Efforts during this time of season are hardest, and involve
difficult, high-intensity lactate threshold, above lactate threshold, and
VO2 max efforts. A good deal of time is spent developing power, speed, and
strength, which places a high demand on the body for carbohydrate (for high
intensity energy) and protein (for muscle recovery).
To enhance power:weight
ratio, unnecessary amounts of subcutaneous fat should also be kept at a
minimum during this phase, meaning your body fat percentage should be the
lowest of the year, and your consumption of french fries and peanut butter
should strongly correlate to this. Ratios now increase to about 70% carbs,
15% protein, and decrease to 15% fat.
As you transition into the off-season, and focus on goal
setting, strength training, and cross-training, carbohydrate and total
caloric needs will decrease, while protein will be more necessary for muscle
building and recovery. A sample ratio would be back down to 50% carbs, with
25% protein and 25% fat. This doesn' t count the part of the off-season in
which you go ape nuts on beer kegs, T-bone steaks, and yes, much, much more
The take-away message is this: you don' t train the same way, day after day,
week after week, month after month - do you? Please say no. Then why would
your diet never change to match your fluctuating intensity and volume? Now
that you know about nutri - hell, I' m not going to type it again, you know
Ben Greenfield is the Renaissance man of the sport of triathlon.
He' s a fast triathlete, a coach, a personal trainer, and much more more.
We recommend that you surf on over to www.bengreenfieldfitness.com, where he' s just released a very valuable podcast that talks about critters living in your gut. Yes, you heard right. Check it out, you don' t want to miss this one...