1. Nutrition Strategies Tony Lyndon MPT, CSCS, USA Level 1 Triathlon Coach

2. Peak Performance What does it take to achieve peak performance?

3. Athlete Assessment Plan Good Nutrition

4. Athlete Assessment Training history Injury history: PMH (Breathing problems, orthopedic problems) Strength: is there urgent need Flexibility: is there urgent need

5. Plan Seasonal layout of events and the training leading up to those events

6. Periodization Macro: Yearly Training Plan Micro: Monthly>Weekly>Daily

7. Training Components Base: Building fitness & technique (12-16wks) Build: (12-16 wks) Peak or Race Transition

8. Nutritional Periodization Concept introduced by Bob Seebohar RD. Old ways of thinking that nutrition is only important a few days or week prior to, during and immediately after your event are just that old!

9. EAT TO TRAIN Your nutritional program should support your training so that you are able to train efficiently and effectively and improve your health and performance To create a positive physiological response your nutrition must support your body’s energy needs. As the training plan progresses there is a change in volume and intensity that requires a change in nutrition.

10. Consequences of Poor Plan & Poor Nutrition Injury: Causes- 1) Repetitive nature of sport 2) Poor Technique 2) Poor Technique 3) Poor Strength & Flexibility 3) Poor Strength & Flexibility Common Injuries Common Injuries 1) Shoulder joint 1) Shoulder joint 2) Low back 2) Low back

11. Overtraining * Overload- a planned, systematic and progressive increase in training with the goal of improving performance. * Overload- a planned, systematic and progressive increase in training with the goal of improving performance. *Overreaching- unplanned, excessive overload in training without adequate rest. Poor performance is observed in training and competition. *Overreaching- unplanned, excessive overload in training without adequate rest. Poor performance is observed in training and competition. *Overtraining- untreated overreaching that results in chronic decreases in performance and impaired ability to train. This may require medical attention. *Overtraining- untreated overreaching that results in chronic decreases in performance and impaired ability to train. This may require medical attention.

12. Signs of Overtraining Decreased performance Loss of coordination Prolonged recovery Elevated AM heart rate Headaches Loss of appetite Muscle soreness Gastrointestinal disturbances Repeated bouts of illness Depression Difficulty concentrating Apathy

13. The nature of your sport requires scheduled recovery in order for the body to repair itself and become stronger. (Overload principal) Proper nutrition will help you to avoid the pitfalls of hard training and help in creating a better athlete.

14. Nutrition Today What did you eat before practice? Did you drink any water before practice? Did you eat & drink during practice? What did you eat after practice?

15. The Six Essential Nutrients CarbohydratesProteinFatWaterVitaminsMinerals

16. Training vs Racing Race day nutrition is very important Training nutrition is where your nutrition plan is most important

17. Challenges of Training Nutrition Plan Nutrition during school day Practice time

18. Ideal Fueling for Practice Large meal consumed 3 hrs prior to training Fluid intake of 17-20 oz 2 hours prior to training Carbohydrate intake during practice of 30-60 grams(120- 240calories) per hour of practice Fluid intake of 7-10 oz every 15-20min, include sodium. Protein intake (products 4:1 7:1 ratio) Fluid intake of 20-24 oz for every pound of weight loss, include sodium. Carbohydrate intake of 1-1.2g/kg within 30 minutes of training Protein intake of 6-20 grams within 30 minutes of training

19. Daily Nutrition Needs During the Base Phase Carbohydrate: 5-12+ g/kg Protein:1.2-1.7 g/kg Fat:.8-1 g/kg Fluid: enough to produce straw- colored urine

20. USAT Youth Athlete Elite Potential For athletes 9 th -12 th grade Swim Test: 25 yard pool; completion of 500 yards in low 5 min. 25 meter pool completion of 400 meters around 4min and 30 seconds Run Test: completion of 1 mile in the low 5 min range.