them log it just as they would the workout itself. This will help you keep track of what they are taking, how long and how often. If any there are any issues that come up such as gI problems, cramping, etc. having a log can help you identify the issue.


Ex: Brick workout – 2:30 2:00 ride at steady state then transition quickly into a 30-minute run at long-run pace.


Post workout – workout felt good, but stom- ach wasn’t feeling great in last 10’ of run.


Nutrition – Bike: every 40’: 1 gel, 2 electro- lyte tablets, h2o, liquid calories (150 cal)


Run: 10’ into run took 1 gel and small


amount of water If this happens twice in a workout, some-


thing needs to be changed. If your athlete hasn’t logged it, there is no way for you to go back and look at what you might be able to do to help them figure out a solution so the problem doesn’t happen during the race. There are ways to go further into fine-


tuning exactly how many calories are needed or how much trace minerals are


lost, but this takes lab testing, which is great if you have access to it. But there is another element to think about as well — race-day nutrition doesn’t start on race day. What you do leading up to the days before your race is all part of the equation. find- ing that perfect pre-race meal that works like clockwork every time is necessary if all the pieces of the puzzle are to come together. Working with nutrition on a daily basis throughout training is also key and if you are not an expert of sports nutrition, I would highly recommend you find someone in your area you can trust and refer your athletes to. It all comes down to practice, practice,


and practice; exactly like what is done for any other event. As you and your athlete continue to do this throughout their entire training, there becomes no last minute guesswork a few weeks before their A race. All the kinks and bugs should be worked out by the time they reach their peak phase of their ATP. This will definitely help lead them to their success for the big race day and not gI distress.


KEY NOTES • Try practicing with the same nutrition that will be on the racecourse. If this does not work, make sure athletes arrive to


the race with everything they will need.


• Start nutritional training when workouts start exceeding an hour.


• Begin with the basics and then work on fine-tuning the formula for each athlete.


• There is no perfect plan that works for everyone, so patience and practice is needed.


• have athletes log their nutritional intake in each workout; this includes how often, how much and of what.


• get athletes to write race reports that include everything about their nutrition and how they felt. Take inventory of this; if it isn’t broke come next race, don’t try to fix it.


• Inventory race nutrition — know how many gels are needed, how many calories go into the bottle, etc. and teach athlete how to prep the night before the race for this … and always have extra.


Kimberly Shah is a triathlon and marathon coach who works with athletes from begin- ner to advanced. Kimberly is a USA Triathlon Level I Certified Coach and is also certified with USA Track and Field Coach and USA Cycling. She is a Schwinn Indoor Cycling Master Trainer and an ACE and AFAA Certi- fied. Aside from her company, njoy racing, Kimberly is the running coach for Star Trac.


TECHNIQUE IS THE KEY TO IMPROVED PERFORMANCE.


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