1. The next level: Training for an Event Cara A Marrs, RDN, CPT, CLT Registered Dietitian Nutritionist, ACSM-Certified Personal Trainer and Certified Leap Therapist

2. Getting started Know your event! Is your goal your first 5k, half marathon, marathon or ultra marathon? Will this be your first triathlon or organized bike race Understanding the distance and what that entails is crucial SLOWLY build mileage to avoid injury

3. Goal Setting Set a goal…a realistic goal and stick with it There is a natural progression to any sport and its important to respect this Your goal may be your first race, a PR or placing on a podium This is your goal not someone else’s!

4. Gearing up What do you need for your race? Fit and comfort are key Running? Make sure you have proper footwear. –Get a shoe fit done and try out several types, do not fall prey to the latest fads –Use technical fabrics or wool, not cotton –What do you need for a hydration system –Headwear? Visor or hat –Watch or Garmin

5. Gearing up Triathlon –Road bike, tri bike or mountain bike –Goggles, swimsuit and wetsuit –Tri specific running shoes and attire –Hydration Mountain or road bike race –Proper bike, shoes and gear –Bike fit important –Hydration

6. Time of day Match training times to that of race day –If race is in the afternoon or evening than plan for that –If race is in the early morning than practice what time you will need to wake, eat, as well as the drive time to race –If your not a morning person avoid races with 6:00 am starts, often you will need to get up at 4:30am to start getting ready

7. Know your race Familiarize yourself with the course –If course is hilly than train on hills –If course is flat than train on flats –If it’s a trail race then train on trails Familiarize yourself with the weather you will encounter on race day –Running in the heat? Do some runs mid day –Is there a possibility for rain? Practice running in the rain and make sure you have the right gear

8. Stick to a program Develop a training schedule and stick with it This helps to track progress Keep an exercise journal daily Work with a coach or training group Many people can finish a race, but was it enjoyable If you do the work you will be successful!!

9. Learn the lingo! XT Fartlek Long run or ride Tempo workout Interval training Uphill workouts

10. Cross Train Do not be single minded Run, bike, swim for good cardio Do yoga, pilates, or barre fit for core strength which is crucial to balance and success Lift weights, see a personal trainer, go to strength training classes, or take an outdoor fitness class for overall strength and agility

11. Find support Get a training buddy –You are far less likely to skip a training session if you are meeting a friend Join a group –Wed night running group –OTHS Triathlon Club –Road and mountain bike groups and clinics –Look for online training groups

12. Train safe Wear proper gear when on the road –Clothing with reflective strips Have identification when out training –Road ID Carry a cell phone if possible and let people know where you will be

13. Rest is crucial Take recovery days off These days will help the body repair and rebuild the muscle that you have been using during training Recovery days help us recover our mind and immunity as well as muscles As much of a danger to over train than under train!

14. Recovery Indulge in sports massage See a physical therapist for preventative care Have acupuncture Eat well!

15. Celebrate! Celebrate when you are finished Do not be critical about your performance if it does not go 100% as expected. You did it! Learn from your mistakes for the next time

16. Eat Right! One of the most important components for training is diet An optimal diet year round and not just on race day This includes hydration !

17. Sports nutrition You are what you eat –There is no getting around this –Visualize a delicious but healthy meal, would you like to see yourself as a crisp, vibrant and clean meal? Or are you a greasy hamburger and fries, dull, sluggish and drab of color Look at your food as fuel, enjoyable fuel –What do you need to eat to perform well?

18. Have a solid base Have an optimal diet everyday not just race day or in specific training periods Eat a diet high in whole foods skip processed foods At every meal: A healthy carb, a good protein source, a healthy fat Hydrate throughout the day Eating well will regulate blood glucose levels and increase performance

19. Water Function –Carries nutrients to cells –Aids in digestion –Part of muscle tissue and repair –Cools body through respiration Sources –Free water (***best source) –Fruits –Vegetables –Juice, dairy, coconut water, etc

20. What type of event are you racing? Amount of fuel depends on level of exercise*** Are you a recreational athlete, racer, or endurance athlete? Is your sport of choice mostly anaerobic or aerobic (lifting vs running or sprints vs 26.2M) How long are you exercising? Training for sprint or distance? Are you cruising some groomers or skinning up to the Gondola? All of these factors come into play and you need to work with a professional to decipher your needs

21. Pre-exercise Goals: –Glycogen = Stored fuel –Top off muscle glycogen stores with an adequate meal for energy that is higher in carb –Include some protein which will help with recovery but will also reduce post muscle soreness –Choose a meal low in fat and fiber to decrease stomach discomfort

22. Optimal breakfast Not terrible but not optimal –1 c Oatmeal –Banana –8 oz OJ –(all carbohydrate) Optimal –½ - ¾ c Oatmeal –½ c Berries –1 Tbsp flaxseed –1 Tbsp ground walnuts –4 oz yogurt –(carbs, protein and healthy fat)

23. Carbo loading Is it a good idea? Yes and No The days before an event or race- slowly take in some extra carbohydrate in a complex form (beans, lentils, yogurt, quinoa, etc) Do not wait until the night before and load up on cups and cups of pasta, etc Too much carb the night before may cause sluggishness, restless sleep and GI discomfort

24. During exercise Goals: Look for the optimal fuel blend for your needs and YOUR GI tolerance: too little carb or fluid or too much can cause cramping and GI issues Experiment with everything BEFORE race day Look for products that will provide a quick shot of energy when you need it

25. During event Dependent on length of exercise and weather! 30-50g of carb every hour after the first hour -Gels (Honey Stinger, GU, Clif, Hammer) 20-28g carb –Chews (Honey Stinger, Luna) 25-38g carb –Sports drinks (NUUN, heed, Scratch gatorade, coconut water..) ~ 20g carb serving –Mixed “gels” like Pocket fuel that have nut butter and coconut and berries. –Make your own Simple carbohydrates- easy to access fuel

26. Post exercise Within ½ hour of event try and get a small amount of carb and protein Within 2 hours after event eat a meal Complex carbs and protein and healthy fats for recovery. Protein will help with muscle recovery and rebuilding. Carbohydrates will restore glycogen stores used during exercise Healthy fat is anti-inflammatory

27. Post exercise Snacks: (this can hold you over until meal) –Smoothie or protein drink: Milk (cow, almond, hemp, rice, coconut), protein powder (whey, rice, hemp, or pea), ½ c berries, flaxseed, plus additions such as Chia seeds, kale, wheatgrass, etc. –Dates and pistachios –Banana and almond butter –Walnuts and an apple –Apple and a cheese stick –Hummus and veggies –Energy bar (make your own or use Lara, Honey Stinger, etc)

28. Post exercise Meals: –Vegetarian Bowl: Quinoa or wild rice (carb) with black beans or lentils (carb and protein), 2 c veggies of choice, avocado (fat), pumpkin seeds (fat and protein) and flaxseed (fat and protein). –Wrap: Whole wheat tortilla (carb), chicken (protein), hummus (fat and protein), mixed vegetables and avocado (fat)

29. Hydration Best to continually hydrate throughout the day 20-24 oz within 2 hours of event 5-10 oz fluid every 20-30 minutes Water is adequate for exercise < 1 hour >1- 1.5 hour add in some electrolyte to hydration Weigh yourself before and after exercise: 20-24 oz for every pound lost 1 oz = ~ 1 sip Endurance: Add salt tabs if needed

30. Dehydration Dark urine Small volume of urine Elevated heart rate Headache ** Drink before your thirsty!

31. Effects of dehydration PercentLbs. lost Physical Effect Dehydration (for 150 lb person) 1%1.5Increased body temperature 3%4.5Impaired performance 5%7.5G.I. problems, heat exhaustion 7%10.5Hallucinations 10%15.0Circulatory collapse and death

32. Weather Weather conditions may alter needs. Humidity may increase needs for electrolytes and water Wind and cold may mask sweat factor Cold climates may increase needs for calories. The body is working harder to stay warm and exercising!!

33. Training cycle do’s and don'ts Training runs or rides are the time to try out what foods and products work for you Training cycle NOT a good time to do a cleanse or fast Training cycle NOT a good time to “diet” Restricting calories + training = underperforming athlete

34. Training cycle Eat often, do not wait until you are too hungry and go for convenience junk Don’t fall prey to every fad What you put into your body is what you get out Eat organic as much as possible, utilize the farmers markets, home delivery organic boxes, grow your own veggies in summer (cheap!) ENJOY your food, make new recipes, cook!

35. Last tips! Eat your fruits and veggies! Limit/cut out processed foods Eat a varied diet Don’t under eat BUT don’t over eat either! Hydrate consistently Commit to making a new recipe 2x/wk Get INDIVIDUALIZED for your needs!!

36. Last but not least…. ENJOY YOURSELF!!