Simple 70.3 Nutrition Strategies (by Lance Watson)

While this is written (and published) by LifeSport coach Lance Watson, it is pretty dog gone spot on to what I reinforce with all my athletes.  And, quite frankly, sometimes an outside, neutral third party validates what "your" coach has been saying all along.  Some things that are always to be considered and/or personalized are fluid ounces intake, sodium and potassium intake, protein to carbohydrate ratios.

Thank you to LifeSport Coaching for publishing this, and allowing me to share it with those who might not otherwise see it.

The aim for a bike leg of any (Ironman) 70.3 is to propel you strongly to the start of the run. The aim of the run is have enough fuel left in your body to show off your fitness. If you have practiced sound nutrition over the 56 miles of riding, you will be able to begin the run in great condition and complete the 13.1 miles with minimal slowing down.

The sport nutrition products supplied on the course do not necessarily guide your choice of calories. You can train with those products in the months before the race to test them. Most athletes work with the product that suits their stomach and do not cause GI distress.

Note that calorie absorption and heart rate are inversely related. As you start to exercise blood is diverted from your stomach to your working muscles and skin to sweat and help cool you. As your heart rate rises, you are less able to digest the calories you ingest. Therefore your race day nutrition plan is intimately bound to your racing heart rate. Make sure you show up to the race knowing your race intensity zones and having practiced eating at those heart rates! The most common mistake is to consume too much at a high heart rate. If your heart rate is up, adjust your calorie intake downward. Also, do what you've been doing in training - don't try anything new on race day!

When preparing your race day plan you should take the following guidelines into account:

Pre Race

1. Breakfast on race day should be similar to training days. Stick primarily with carbohydrates, a little protein, and minimal fats. Toast and jam, a banana, oatmeal, PowerBar (insert energy bar of choice), and Carbohydrate electrolyte drinks are popular choices. Some will have egg or peanut butter for protein. Some athletes prefer a shake. If you have a coffee on training days, have a coffee on race day.
2. Finish breakfast 2-3hrs before race start to give yourself time to digest.
3. In the 2hrs before the race, sip water and/or a Carbohydrate electrolyte drink.
4. Some athletes will take a PowerGel (insert energy gel of choice) prior to race start.

Bike

1. Starting the bike - For the first 5-10 minutes of the bike, drink water and take in minimal calories, mainly in the form of a sports drink. Let your body adjust to cycling, and let your heart rate drop down. Then start eating when you have settled into a good cycling rhythm. Follow the plan you've trained with all season, do nothing new on race day.
2. From 10 minutes after the bike start to 10 minutes prior to the bike finish eat 200-350 carbohydrate calories per hour, regardless of source. Larger or muscular athletes tend to need more calories. For instance, PowerGel = 110 cal; PowerBar = 200 cal; Carbohydrate electrolyte drink = 100 cal. Bigger athletes need more calories. Some athletes can digest more than others. Test it in training.
3. Drink 1 to 1.5 litres (33-50oz) of fluid per hour (water and Carbohydrate electrolyte drink combined). This is approximately 2 small bottles to 2 large bottles per hour, depending on climate and your personal perspiration rate. A training tip is to weigh yourself pre- and post ride.  Every 1 pound lost is 1 small water bottle of fluid deficit, and will negatively impact your half marathon performance.
4. Set your watch alarm(s) to remind you to eat and drink regularly.
5. A simple plan would be to eat a gel every 30 min (~200 cal per hour) and a bottle of sports drink per hour (100 cal per hour). Sip water throughout with the gel. You will need to take up to 10oz of water per gel.
6. The products you use should also provide the following minerals/electrolytes, which will help you absorb your drink into your blood stream, and avoid cramping. Recommended sodium intake is 500-750mg/litre (33oz) - for example, one PowerGel has 200mg Sodium, 20mg Potassium, and 90mg Chloride. 1 litre (33oz) of Carbohydrate electrolyte drink has approximately 200-400mg of sodium.
7. If the products you choose or those provided on the course do not supply the recommended amount of electrolyte you should consider using additional supplementation. As with all other products, you should practice their use in training prior to the race.
8. 10 minutes prior to bike finish you should reduce your calorie intake and only take in sports drink or water. This allows your stomach to empty while still allowing your gut to absorb the food and fluid ingested earlier on the bike. You will be able to start the run in a relatively comfortable state. Once you start the run you can start consuming calories again according you your run nutrition plan.

Run

1. Wait 5-10 minutes into the run until your heart rate levels off before starting your nutrition/hydration regime.
2. Often athletes’ heart rates are higher on the run than the bike. If this if the case, calorie consumption should be 15-30% lower per hour than on the bike.
3. Many athletes find liquid calories easier to digest on the run, in the form of Carbohydrate electrolyte drink or cola. It is also common to eat PowerGels on the run.
4. Follow a similar hydration protocol to the bike. Make sure that you get as much from the cup to your mouth as possible. Fold the paper cups to help control spilling.
5. If you are running 7:30/mile, you will hit approximately 4 aid stations per hour, if they are spaced at 1 per mile. A goal is to drink 2 paper cups of liquid per aid station.
6. If you are still running well, calories and drink taken with 1 mile to go will not impact your race, so you may skip the last aid station, with the exception of pouring some water on your head, or rinsing your mouth.

Nutrition for 70.3 deserves as much thought and planning as the rest of your ‘physical’ training.  You should develop a plan and practice it repeatedly in training to ensure that you finish the bike leg with energy left and set yourself up for a great run. Your nutrition plan is unique to you. It assumes that you have determined your own calorie requirements, and you know your digestive capabilities.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group Champions over the past 28 years. He enjoys coaching athletes of all levels.

Building Athletes and Finding Finish Lines

Last year ended extremely well, athletically speaking:  a PR in the 140.6 distance, a third invitation to the best amateur team out there - Big Sexy Racing, a second "c'mon over" by Honey Stinger to bee in the 2016 Hive, and a couple of new opportunities to be a bit more involved with a couple of product lines that I have liked and utilized for several years now.

As 2015 drew to a close and 2016 dawned anew, I submitted an application to CycleOps (owned by the Saris Cycling Group) to become one of their Brand Ambassadors.  I knew the number chosen was going to be small, and I really did not think much more about it.  The first week in February, true to the application information, the Ambassadors were announced, and I was among them.  We are only about a month into the "life" of this group, and the training and communication thus far are exceptional.  I am pleased to say that the three brands (PowerTap, CycleOps, Saris Racks) are all products that I can fully get behind and am proud to say that I currently own and use, or will very shortly.  With that successful addition to the training and coaching arsenal, I thought I would take a chance on applying with my all time favorite compression gear company:  CEP Compression (MEDI USA).  Again, with athletes such as Meb Keflezighi, Michelle Vesterby, and Andy Potts on their roster why oh why would they add a "stay-at-home-mom-turned-legal-assistant-turned-age-group-ironman" to their list?  But, they did.  And, my excitement for 2016 then hit a new all time high.

It was as I was chatting with one of my friends and athletes the other night, a little bit of reality sank back in.  She told me that when she trains her driving force is me.  She said, "I want you to see me at the finish line and think, 'I built that.  I created this athlete.' "  But, that's not the point.  I tried to explain to her that it's not MY finish line she is looking for, it's hers.  It is her life she is reclaiming.  Her inner turmoil she is over-coming.  Her demons she is slaying.  I'm just there as a guide; a voice of reason; a reminder (sometimes not so gentle) of what needs to be done to get to the finish line.

I have no desire to be the reason OR excuse for any one's success or failure.  As a coach, I repeatedly tell athletes that I am merely a guide, resource, tool in their tool belt on THEIR JOURNEY to the finish line.  I remind them that I can offer them all of the necessary tools, but I cannot do the work for them.  If they choose to not do the work, it is on them.  However, in that process I will be their strongest advocate, loudest cheerleader, and most single-minded person for their success they know.  Thus, I am constantly amazed, surprised, and in awe of what hurdles can be leaped on the way to success.

I am excited to reap the benefits of working with some of the absolutely most fabulous products available to endurance athletes world wide.  I am anxious to see what my friends, athletes, and BSR team mates "throw down" this year in training and on the race course.  I greet each sunrise with a renewed sense of hope and anticipation for what the day holds.  

You are only promised today:  grab it with both hands and make it yours.

Gifts I've Been Given

Just about the only radio stations I listen to in my car are KLove and Way FM, both are contemporary Christian stations.  I hear stories and testimonies daily about stepping out in Faith; trusting God and what He can do in our lives; overcoming addictions, trials and tribulations; and more than double taht the good things that have happened in peoples' lives around the world.  I often think to myself that I have never been to that "rock bottom" place in my life.  Sure, I've been down; I've been depressed; I've wished for better, more, different that what I had; but I have never felt that I was at the bottom of the pit with no way out.  (Well, there was that one time in my very early twenties, but I survived it and I'm still around to wreak havoc in many other ways.)  What I have learned is that I have been given gifts.  Some may call them talents or skills.  I call them gifts.  I didn't hone them as one does a skill.  I didn't take lessons to refine them as one does a talent.  They just exist.  And, they should be shared.

What I have also learned is that by adopting that more positive approach has allowed me to touch people in another way:  by guiding others to reach their running and/or triathlon goals.  As many know, I first helped a few friends conquer marathon goals after I qualified for the Boston Marathon in 2010.  Since that time I have "moonlighted" as a running and triathlon coach with every single one of the athletes that I have assisted has met or exceeded their goals.  One of the first things that an athlete asks a potential coach is "how much do you charge?"  I am lucky that as an independent coach (one not attached to any coaching group) I can reply that my fees are "negotiable."  Many, if not most, of the athletes I guide are going through a divorce, are single parents, recently lost a loved one, are life long friends, or touch my heart in a unique way.  I cannot charge these people $350/month.  Sometimes I can't even charge $150/month.  It simply does not feel right.  You see, I didn't get into coaching to pad my retirement fund.  I didn't get into coaching to buy a car, or pay off my house.  I do it because I truly, in my heart and soul, believe that God gave me the gift of being able to participate in endurance athletics, and further blessed me with the gift of being able to help others reach their goals in similar situations. 

Many years ago I joined a Bible study group where one of the women NEVER seemed to have a down moment; never a negative or critical word to say about anyone or any situation.  Not even when she was diagnosed with breast cancer was she negative.  She never questioned God or blamed anyone for the hand she had been dealt.  She calls, to this day, everyone she meets Sweetie, Darlin', Honey, Babe, Doodle, Google (my special name), Bug, etc.  Not to long after meeting her I made a conscious effort to emulate her outward persona.  I figured that if I said it often enough, or used enough nice, cutesy names, and smiled even when I wanted to throat punch someone that I could become positive just like her.  Time will tell if it was a successful approach and whether or not it has positively affected my ability to guide another to realize their endurance goals.

I often tell an athlete that I will push you hard.  I will work you until you just want to go to bed.  But, I will be your most reliable confidant, your biggest advocate, and your loudest cheerleader.  I will train with you if I am able; I will travel with you if I can afford it; and I will talk you down off any ledge you climb.  I quickly discovered that being a coach is to be comprised of part athletic coach, nutritionist, psychologist, counselor, friend, confidant, and personal a$$ kicker.  Not always in equal parts, and certainly not always all at the same time.

Not every coach is for every athlete.  Not every athlete can work with just any coach.  I am not the right person for everyone looking for a coach.  However, I can promise that if we open up a partnership, we will be successful for God will have put us together for a reason.  And, if God is for us, who then can be against us?

I Corinthians 9:24-27