nutrition:training
SpOrtS NutritiON prOductS:
try them iN traiNiNg
By Bob Seebohar
O
ne of the cardinal rules of racing is to never try anything new in Once you have your specific regimen down and you know which
the days leading up to or on the day of a competition. There is products work well before swim, bike and run sessions, you can practice
no stronger truth to this, especially when it comes to nutrition. this during what I term “race simulation training.” Take about 60-120
There are certain strategies used in introducing sports nutrition minutes (depending on what distances of triathlon you are training for)
products to training to test out the “gut response” but more importantly, during at least one combo (brick) session per week to try your specific
there are proper timing protocols to think race day nutrition strategy. It is important
about before attempting these nutrition that this be done under your predicted race
experiments. Many athletes do not realize pace intensities and that you use a swim
that trying these products at certain times to bike or a bike to run (or all three) as you
of the year could be detrimental, thus the experiment. Follow the same guidelines you
aim of this article is to answer the question, plan to during your race and you will know
“when should I try sports nutrition products right away if your gut will act favorably or
to see if they work for my body so I can use not to your plan. The only thing missing is
them during my competitions?” the stress hormone response which you can
The basis for this discussion is to first try to simulate by doing these test sessions
understand the concept of varying your in a group setting or during training races.
nutrition and sports supplement intake During the competition season, not
throughout the year to support your much should change from the previous
physical training. This is appropriately training cycle as long as it was working
termed “nutrition periodization” and the well. If you are traveling and/or the
important thing to remember is that there environmental conditions are significantly
are key times of the year to try new sports different from those you normally train in,
nutrition supplements and protocols. you will likely need to adjust your hydration
Let’s separate the year into a typical and electrolyte use. I do this quite often
pattern that most triathletes follow. Early with athletes who qualify for the Ironman
season training is often referred to as the World Championships in Kona. We keep
base period. Training has begun again calorie level somewhat consistent based on
while volume slowly builds with very what worked in their previous Ironman and
little intensity. There is a high incidence adjust fluid and electrolyte consumption
of weight gain during this training cycle depending on what the weather conditions
and this is typically due to the improper are on the Big Island.
use of nutrition periodization principles The last training cycle of the year, if we
(following the “train to eat” instead of “eat can call it that, is transition or the offseason.
to train” mantra) and the abuse of nutrition There is really not much to say about this
supplements. Yes, I said abuse. While some sports nutrition companies cycle when it comes to trying sports nutrition products. The bottom line
lead you to believe you need to buy their products now, you really is that they do not belong during a cycle where you are not expending a
don’t, at least not until the end of this training cycle when your energy lot of energy and not really training but exercising to keep fit and have
expenditure supports the need for extra calories. Honestly, trying out fun. Use food as your fuel and stay hydrated. End of story. Add sports
your race day nutrition products here does not make any sense. You will nutrition products to your daily nutrition plan and you are asking for
be testing them under very stable digestive conditions where blood flow unnecessary weight gain. Take all of the products you used during your
to the gut is relatively good due to the aerobic nature of your training, race season and box them and store in a location where you will not find
thus you will not truly see what response your body will provide until the it for a couple of months. Seriously, out of sight, out of mind is a very
intensity dial is turned up. important concept during this time of the year as it pertains to nutrition
Next up is your pre-competition cycle, also referred to as the build or supplements.
intensity period. Workouts consist of more interval sessions, and with There you have it. A primer on nutrition periodization but as it
these sessions come the ideal scenario for introducing the use of sports relates to when you should start to introduce your sports nutrition
nutrition products. Because the body is burning more calories, the use of supplements. Try not to jump the gun. Remember, these products are
these products can help to sustain performance. Higher intensity training made for a very specific purpose and by employing the right timing
also lowers blood flow to the gut as it moves to the muscles to support pattern, you will do your body good to support health and optimize
the workload. This type of training more closely mimics race conditions; performance.
so again, it completely supports the trial and error of experimenting
with sports nutrition products. Because triathlon has three distinct Bob Seebohar was the 2008 Olympic Sport Dietitian and was the
sports with different body positions and biomechanical demands, I personal sport dietitian for the USA Triathlon Olympic Team. Bob is
often recommend athletes take the swim, bike and run as separate also an elite triathlon coach and works alongside Susan Williams, 2004
sports when trying nutrition products. Many athletes discover that some Olympic Triathlon Bronze medalist, delivering coaching services to
products work well before the swim but not the run or bike. This is the professionals, age-groupers and youth in Littleton, Colo. Bob’s books
time of the year to put your predicted race day nutrition timing, quantity Nutrition Periodization for Endurance Athletes and Metabolic Efficiency
and product use to the test. It is the ideal scenario, but keep in mind that Training: Teaching the Body to Use Fat are great resources for athletes to
as this is an experiment, there may be times where the results you find learn how to use nutrition properly. Visit
www.fuel4mance.com for more
are not the ones you want. Be sure to take good notes as to how your information or contact him at
coachbob@fuel4mance.com.
body responds, then move on to the next product in your arsenal.
46 USA TriAThlon winter 10
USATTriWinter10pgs3-51.indd 46 12/9/09 12:41:17 PM
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