of whole grains and fruit that are consumed. — Bob Seebohar, MS, RD, CSSD, CSCS, Sport Dietitian at Fuel4mance
What are some fueling and nutrition sug- gestions for athletes who have diabetes? Are there any differences on how to fuel for train- ing vs. race day? — Diana Dibble Kurcfeld For athletes who have diabetes, it is essen- tial to first assess daily nutrition patterns, body composition goals, blood glucose control and medications/insulin requirements before mak- ing changes to an athlete’s nutrition. Gener- ally, carbohydrate intake must be controlled to meet the athlete’s blood glucose targets while employing nutrition periodization principles to also support the athlete’s training sessions. We not only must examine the amount of car- bohydrates in one’s daily nutrition, but also examine the quality (i.e., nutrient-dense carbs vs. refined carbs) and timing of those carbohy- drates along with the proteins and fats being consumed. Many athletes with diabetes put the majority of their focus on what carbs they cannot eat, but in order to achieve good blood glucose control, the “other parts of the plate” need just as much attention.
Race nutrition does not necessarily vary sig- nificantly from training nutrition. The keys are to test nutrition strategies during the training season, especially for sessions that include goal race pace efforts, and to keep good documen-
tation as to what works well. Having backup nutrition plans for race day is also crucial so that the athlete can quickly adjust without adding more stress. — Dina Griffin, MS, RD, CSSD, Sport Dietitian at Fuel4mance
TRAINING
What are the most important measurements to track for optimized performance? Do they differ by race distance or age? What is the best way of integrating them into one’s lifestyle? — Jim Charapich
From a performance perspective, tracking your heart rate, speed and power at lactate (anaerobic or LT2) threshold are your best quantifiable measurements. From a body com- position standpoint, it would be tracking your body fat percentage and lean body mass. From a holistic point of view, keeping track of your fatigue and stress levels is important. Improving your body composition — low- ering body fat while maintaining muscle mass — will help improve your speed at threshold and all other speeds since you won’t have to carry the extra weight. Keeping your stress and fatigue out of the danger zone will help you avoid injury and overtraining, which lead to re- duced performance. Triathletes can benefit from regular testing of threshold values either in a lab or out on
the roads or a good bike trainer. Once every 3-4 months is enough as the test workout itself is difficult and your ongoing races will provide you with feedback on your speeds. The go-to tests are either 30-minute or 1 hour time trials. A 5k or 10k run race or 20/40k bike time trials are good ways to see where you’re at. The best method for checking body fat is hy- drostatic testing, but that does require a visit to a lab. Next best is using calipers for skin fold testing, and another option is using a bioelec- trical impedance analysis (BIA) scale. Long course athletes would benefit from keeping track of their speeds/power at LT1 in addition to LT2 since the training focus is on maximizing speed at these lower effort levels. Older athletes might test less frequently than younger athletes. — Marty Gaal, CSCS
As a marathoner, what is the best and safest way to start training for my first triathlon? — Salim Martin
Make sure you subtract running stress (miles) from your typical run program to create space to add more stress from cycling and swimming. A good rule of thumb is that each mile running is worth 5 cycling. The swim volume (stress) can typically just be added as long as you don’t take away from sleep time to get it in! — Jesse Kropelnicki, USA Triathlon Level III Certified Coach, founder of QT2 Systems, LLC
THE ULTIMATE VIEW OF RECOVERY.
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