Hello fellow abolitionists!  Welcome to part 2 of my 3 part training tips series.  Today we are going to shift away from the training itself and discuss how to fuel the engine that is going to get you through the ride and run.  Who is ready to discuss nutrition?  First let’s start by taking the larger world of nutrition and break it down into 3 components:Pre-event,in-event,and post-event (recovery).

Pre-Event:

Pre-Event nutrition can really constitute a lot of different things from in training nutrition right up to the hour before an even to so I am going to narrow it down a little bit and solely discuss day before and morning of intake.  Anything outside of that I would encourage you to simply eat a well balanced diet.  Generally speaking go moderate on the carbs,low on the fat,and high on the high nutrient density foods.

Here are some bullet points for the day before:

• Don’t go crazy with carbo loading,you’ll just end up feeling overfull and bloated which is no fun.
• Do eat well balanced meals consisting of lean protein and complex carbs.  Chicken breast,lean red meat,pork (not bacon),and greek yogurt are some good examples of high quality proteins that are low in fat. Whole grain pasta,brown rice,and sweet potatoes are a few good examples of high quality carbs to eat the day before.
• Keep the fat and fiber intake low. Fat takes longer to digest and too much fiber will encourage your body to be “regular” the next day and nobody wants that while they are on the bike or run.
• Slightly increase your fluid intake.  By this I mean have an extra glass of water with dinner… not 5. Trust me… I’ve made that mistake!
• If you suffer from cramping start taking a multi-vitamin (if you aren’t already) in the weeks before the event.  Check with your doc first though before starting.

In-Event:

Let me preface this by saying that in-event advice is intended for the riders and not the runners for this event.  The 5K run/walk is short enough that you shouldn’t need to take in any calories with the exception of some water or Gatorade.

That said… in-event nutrition is going to vary greatly from one athlete to the other.  The biggest thing to remember is DO NOT OVER EAT! I see this all the time in events where athletes eat and drink way too much while on course and end up bloated and uncomfortable. Generally speaking your body is only capable of metabolizing about 300 calories per hour.  Anything beyond that will just back up in your GI system and leave you uncomfortable.

What follows are a few tips for what and how much to eat:

• Carry food that is low in fat and fiber and easy to chew
• Clif Bars,Lara Bars,PB&J sandwich,nuts,Clif Shot Bloks are all good choices
• Drink both water and an electrolyte drink (Gatorade).
• Don’t exceed 300-400 calories per hour,anything beyond that is a waste and will leave you uncomfortable.

Post-Event:

This is an important one because how you eat after the event will partially dictate how quick you recover.  High protein and carb is what you are looking for.  The protein will promote muscle recovery and the carbs will give you a shot in the arm for energy.  Simple carbs are ok now since they will get into your bloodstream quickly and give you a good post event boost.  This is also your time to splurge a little bit.  Have that extra slice of pizza or dish of nachos.  Indulge in some ice cream… you earned it!  Just don’t go too crazy and regret it the next day.

Here are some suggestions for post event nutrition:

• Myoplex – High in high quality protein and carbs
• Gatorade – Good for re-hydrating and boosting those electrolytes
• Chocolate Milk – Cheap and easy… excellent source of protein and simple carbs
• Moe’s – It’s free at the finish line so why not?

Note:ClifBar Products,EAS Myoplex and Moe’s will be provided free of charge thanks to our generous Sponsors.

Happy Eating!

Jason Hart
RRW4L 2010 Planning Committee
Founder / President of Saratoga Triathlon Club
USAT Level1 Coach
2006 Ironman Wisconsin finisher

Welcome to part 1 of my 3 part series to help you prepare for the Ride Run Walk 4 Love in 2010!  I know you are probably thinking that we are less than three weeks out so what could I possibly do now to prepare for this event?! Well,actually there is a lot you can do!  Today I will provide you with two basic training tips and a quick bike tip to help you prep for the largest Ride Run Walk 4 Love to date!

First and foremost… get out and ride and/or run!  Whether you are a newbie or a veteran “roadie” your legs will thank you for getting some miles logged before the big day!  Take a look at the calendar and block off some “riding or running time” over the next 3 weeks.  I recommend trying to get out there at least 3 times per week and save your longer rides or runs for the weekend.  Try to work up to being able to complete at least half of the distance you will be doing on Sept 25.

Second (and still just as important)… work in some hills! While you are not training to ride up the Alpe d’Huez with Lance Armstrong there will be some hills out there on the course especially on the two longer bike courses and one good hill for the run.  When choosing your training routes make sure to add a couple of reasonable hills that will challenge you but not kill you.  If you want to take it to the next level do some sets of hill repeats.  Find a gear or effort level that you could maintain for multiple ascents and break it into sets.  I usually do 2-3 sets of 5-10 repeats with the descent being your recovery.  Take a few minutes of easy effort between sets and repeat. The goal is to teach your body to adjust to the concept of pacing while going up instead of just moving forward.

Now on to this weeks equipment tip (bikers pay attention). No matter how physically conditioned you are it will mean nothing if your bike breaks down while you are out there on the course.  If you are unsure of when you last had your bike checked over or worked on make an appointment at your local bike shop for a tune up or check over.  This may cost a few pennies but it is worth its weight in gold to know that your bike is going to hold up while you are riding.  I get my bike tuned up at the beginning of each season and perform regular maintenance on it throughout the summer.  If you do plan to bring your bike in for maintenance the time to move is now to guarantee you will get your bike back in time for some training rides before Sept 25.

Lastly,while you are out there training and/or fixing your bike… remember why you are riding/running!  By signing up for the Ride Run Walk 4 Love you are helping to restore hope to the survivors of human trafficking. Take pride in what you are doing and invite a friend along for the journey.

Happy Training!

Jason Hart
RRW4L 2010 Planning Committee
Founder / President of Saratoga Triathlon Club
USAT Level1 Coach
2006 Ironman Wisconsin finisher