Tri Gator Presentation
-
Upload
total-triathlon-training -
Category
Education
-
view
486 -
download
2
description
Transcript of Tri Gator Presentation
![Page 1: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/1.jpg)
Pre/Post/RacePre/Post/RaceNutritionNutrition
Jeffrey J Parr MS, ATC, LAT, HFSJeffrey J Parr MS, ATC, LAT, HFS
USAT Certified Level 1 CoachUSAT Certified Level 1 Coach
![Page 2: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/2.jpg)
Carbo Loading???Carbo Loading???
Truth or Myth?Truth or Myth?
![Page 3: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/3.jpg)
Carbo-LoadingCarbo-Loading
Recommended for events > 90minsRecommended for events > 90mins
Ahlborg MethodAhlborg Method– 7 day plan7 day plan
No depletion methodNo depletion method– 3 day plan3 day plan
Western Australia MethodWestern Australia Method– 1 day plan1 day plan
Carbo-loading vs race day intakeCarbo-loading vs race day intake
![Page 4: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/4.jpg)
Pre-Race TimingPre-Race Timing
Pre race routinePre race routine– Biggest meal 2 nights beforeBiggest meal 2 nights before
– Condsider more liquid calories day Condsider more liquid calories day beforebefore
– Warm liquids help with GI movementsWarm liquids help with GI movements
![Page 5: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/5.jpg)
Pre-Race PreventionPre-Race Prevention
Fiber taperFiber taper– 24-48 hours24-48 hours
Limit gas forming foodsLimit gas forming foods– Beans, broccoli, cauliflowerBeans, broccoli, cauliflower
Limit high fatLimit high fat
Avoid spicy foodAvoid spicy food
Avoid dairy if sensitiveAvoid dairy if sensitive
![Page 6: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/6.jpg)
Post-RacePost-RaceCHOCHO ProteinProtein FatFat
5-6 g/kg5-6 g/kg 1.2-1.4 g/kg1.2-1.4 g/kg 0.8-1.0 g/kg0.8-1.0 g/kg
Male Male 70kg(154 lb)70kg(154 lb)
350-420 g350-420 gFemaleFemale 50kg(110 lb)50kg(110 lb)
250-300 g250-300 g
MaleMale
84-98 g84-98 g
FemaleFemale
60-7060-70
MaleMale
56-70 g56-70 g
FemaleFemale
40-50 g40-50 gM: 1400-1680 kcalsM: 1400-1680 kcals
F: 1250-1500 kcalsF: 1250-1500 kcalsM: 336-392 kcalsM: 336-392 kcals
F: 240-280 kcalsF: 240-280 kcalsM: 504-630 kcalsM: 504-630 kcals
F: 360-450 kcalsF: 360-450 kcals
![Page 7: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/7.jpg)
Post-racePost-race
Replace glycogen and fluids between Replace glycogen and fluids between 30mins to 1hr post race30mins to 1hr post race– 1g CHO/kg body weight1g CHO/kg body weight
– Should also contain some protein to aid Should also contain some protein to aid in protein synthesis (muscle repair)in protein synthesis (muscle repair)
– Fats should be limited and aimed at Fats should be limited and aimed at healthy fatshealthy fats
![Page 8: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/8.jpg)
Post-racePost-race
Main post-race meal should be about Main post-race meal should be about 2hrs after the finish of your race.2hrs after the finish of your race.
![Page 9: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/9.jpg)
Sprint vs. OlympicSprint vs. Olympic
![Page 10: Tri Gator Presentation](https://reader036.fdocuments.us/reader036/viewer/2022062319/553ba1a15503466f348b4774/html5/thumbnails/10.jpg)
Race guidelinesRace guidelines
60 g CHO/hr (~240kcals)60 g CHO/hr (~240kcals)
6-8% CHO solutions6-8% CHO solutions
Gatorade 7-14g/serving (8oz)Gatorade 7-14g/serving (8oz)