TEAM Pursuit Athletic Performance

The Off Season:
A Roadmap to Nutrition
Success
November 20, 2013

© PURSUIT ATHLETIC PE...
Big Picture Thinking…

Our theme for the evening is????

Choosing transformation
over information

© PURSUIT ATHLETIC PERF...
Big Picture Thinking…
Choosing Transformation Over Information
We already have all of the information we need at our dispo...
Big Picture Thinking…
Choosing Transformation Over Information

When you find yourself saying,
"I don't know how to..."
…c...
Big Picture Thinking…
Choosing Transformation Over Information

Experiments never fail.

They just yield new and useful ex...
Big Picture Thinking…
Choosing Transformation Over Information

There is no such thing as a mistake.
There is only learnin...
Big Picture Thinking…
Choosing Transformation Over Information

Desire and commitment are not fixed.

They are FIRES that ...
Big Picture Thinking…
Choosing Transformation Over Information:
How Do You Speak To Yourself?
• Are you the owner of your ...
Big Picture Thinking…
Agreements vs. Expectations
There are twoDo You Speak To Yourself?
How possible outcomes from an exp...
Big Picture Thinking…
Choosing Transformation Over Information:
Confirmation Bias
• Do you approach each day seeking growt...
TEAM Pursuit Athletic Performance

*Let’s Remember Why We Are Doing This?
 Plenty of energy for our daily life and for tr...
TEAM Pursuit Athletic Performance

*Is Your Present Strategy Working?
Do you feel good and have adequate energy for your ...
TEAM Pursuit Athletic Performance

Recommended Strategies
1. Do The Detox
• Break habits
• Get off the sugar drip
• Get of...
TEAM Pursuit Athletic Performance

Optimize Our Eating and Fueling:
“Periodization”

Utilizing different eating and fuelin...
TEAM Pursuit Athletic Performance

Daily Eating: Recommended Strategies

• A large variety of whole foods

• Very few, if ...
TEAM Pursuit Athletic Performance

Daily Eating: Recommended Strategies

Stop eating…
•Junk food
•Carbonated drinks
•Refi...
TEAM Pursuit Athletic Performance

*Basic Guidelines for Off-Season Training
 Do not eat or fuel prior to morning trainin...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)

What’s are the basic goals?

•
•
•
•
•

Be ...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)
What are the potential benefits? 
•
•
•
•

...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)

What are the potential pitfalls?



• It i...
TEAM Pursuit Athletic Performance

*Review: Insulin- The “Master” Hormone
What are the effects of excess insulin?



Grea...
TEAM Pursuit Athletic Performance

*Review: Insulin- The Master Hormone
What are the effects of elevated insulin?


Inhib...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)

What are the biggest issues facing many end...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less often)
Concepts – Ideas - Experiences

• Accessing the e...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less often)
Concepts – Ideas - Experiences
• Compress eating ...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)
Concepts – Ideas - Experiences

• “Cycling/P...
TEAM Pursuit Athletic Performance

Micro-Fasting (aka eating less frequently)
Concepts – Ideas - Experiences
•

Post worko...
TEAM Pursuit Athletic Performance

Questions?

© PURSUIT ATHLETIC PERFORMANCE
Upcoming SlideShare
Loading in...5
×

Off seasonrts 11.13

130

Published on

Published in: Education, Business
0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total Views
130
On Slideshare
0
From Embeds
0
Number of Embeds
1
Actions
Shares
0
Downloads
1
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Off seasonrts 11.13

  1. 1. TEAM Pursuit Athletic Performance The Off Season: A Roadmap to Nutrition Success November 20, 2013 © PURSUIT ATHLETIC PERFORMANCE
  2. 2. Big Picture Thinking… Our theme for the evening is???? Choosing transformation over information © PURSUIT ATHLETIC PERFORMANCE
  3. 3. Big Picture Thinking… Choosing Transformation Over Information We already have all of the information we need at our disposal. The REAL questions are: • Can we embrace change? • Are we willing to truly become life long learners? • Are we willing to experiment (grow) and risk “failing”? • Can we embrace the process and let go of the need to dictate the outcome? "You must be the kind of man who can get things done. But to get things done, you must love the doing, not the secondary consequences." - Ayn Rand © PURSUIT ATHLETIC PERFORMANCE
  4. 4. Big Picture Thinking… Choosing Transformation Over Information When you find yourself saying, "I don't know how to..." …consider that you might be on the wrong path. • • The "how to" is rarely ever missing. The "want to" and “will do” are what is most often missing. © PURSUIT ATHLETIC PERFORMANCE
  5. 5. Big Picture Thinking… Choosing Transformation Over Information Experiments never fail. They just yield new and useful experience and learning. © PURSUIT ATHLETIC PERFORMANCE
  6. 6. Big Picture Thinking… Choosing Transformation Over Information There is no such thing as a mistake. There is only learning and growth. © PURSUIT ATHLETIC PERFORMANCE
  7. 7. Big Picture Thinking… Choosing Transformation Over Information Desire and commitment are not fixed. They are FIRES that can be fed and nurtured. © PURSUIT ATHLETIC PERFORMANCE
  8. 8. Big Picture Thinking… Choosing Transformation Over Information: How Do You Speak To Yourself? • Are you the owner of your destiny or the victim of circumstance? • Do you "get from" or "get through?" • Do you say: • will do or choose to  • or do you say "should" do?  • Do you “create” or “react?” • Do you see commitment as: • a tool to reach your potential and achieve your best self • or something burdensome that comes and goes? © PURSUIT ATHLETIC PERFORMANCE
  9. 9. Big Picture Thinking… Agreements vs. Expectations There are twoDo You Speak To Yourself? How possible outcomes from an expectation: 1. It’s met, at which point you say, “So what? I expected it.” 2. It wasn’t met, at which point you say, “I am disappointed.” • If you want to realize positive change, create an agreement. Agreements are creative collaborations that honor multiple viewpoints. They are like a co-written song. They align with our humanity. • Expectations inevitably lead to disappointment, frustration, and even betrayal (with oneself and others). © PURSUIT ATHLETIC PERFORMANCE
  10. 10. Big Picture Thinking… Choosing Transformation Over Information: Confirmation Bias • Do you approach each day seeking growth or looking to prove what you’ve always believed is “correct” (confirmation)? • Do you bring a “beginner’s mindset” to each new endeavor or experience? • A beginner’s mindset leads to: • Fun, discovery, a higher state of consciousness, hope, learning, it reinforces our humanity • Confirmation-Bias leads to: • Stagnant growth / plateauing, disappointment, frustration, disagreement (with oneself and others) • It’s a buzzkill! © PURSUIT ATHLETIC PERFORMANCE 
  11. 11. TEAM Pursuit Athletic Performance *Let’s Remember Why We Are Doing This?  Plenty of energy for our daily life and for training  Excellent health and longevity: age gracefully  Improve and adapt to training: get better  Have excellent endurance: go farther, longer, easier  Be leaner © PURSUIT ATHLETIC PERFORMANCE
  12. 12. TEAM Pursuit Athletic Performance *Is Your Present Strategy Working? Do you feel good and have adequate energy for your daily training and activities? Are you able to execute high quality and / or highly intense training sessions? Are you adapting to your training as you expect? Do you experience rapid recovery from training? Do you have excess body fat that is holding you back from performing at your best? © PURSUIT ATHLETIC PERFORMANCE
  13. 13. TEAM Pursuit Athletic Performance Recommended Strategies 1. Do The Detox • Break habits • Get off the sugar drip • Get off the caffeine drip • Learn about your relationship with food 2. Consider the Comprehensive Metabolic Profile • Gut health / dysbiosis • Fat metabolism • Detoxification © PURSUIT ATHLETIC PERFORMANCE
  14. 14. TEAM Pursuit Athletic Performance Optimize Our Eating and Fueling: “Periodization” Utilizing different eating and fueling strategies, which are based upon scientifically sound principles, philosophy, and individual practice… ...depending upon the time of year, our individual goals, and the general and specific focus of our training. © PURSUIT ATHLETIC PERFORMANCE
  15. 15. TEAM Pursuit Athletic Performance Daily Eating: Recommended Strategies • A large variety of whole foods • Very few, if any processed foods • Foods balanced in macro-nutrients • Plenty of rich sources of fat (especially good fat) • Foods lower on the glycemic index © PURSUIT ATHLETIC PERFORMANCE
  16. 16. TEAM Pursuit Athletic Performance Daily Eating: Recommended Strategies Stop eating… •Junk food •Carbonated drinks •Refined sugars •Highly processed / artificial food •“Energy” drinks of any kind •Training fuels of any kind © PURSUIT ATHLETIC PERFORMANCE
  17. 17. TEAM Pursuit Athletic Performance *Basic Guidelines for Off-Season Training  Do not eat or fuel prior to morning training sessions  Progress this “skill” (your ability to burn fat as a fuel) progressively over time… • • • • • © PURSUIT ATHLETIC PERFORMANCE Begin by not fueling for any session lasting up to 90minutes Progress up to 3 hours Beyond 3 hours, fueling is an option Always CARRY fuel with you, in case you need it for any reason Make your routine choices “clean” and whole food based when possible
  18. 18. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) What’s are the basic goals? • • • • • Be healthier - live longer - feel better. Achieve a healthier relationship with food. Achieve OPTIMAL body composition. Improve overall fitness and endurance. Improve race readiness to explode your ultimate potential! © PURSUIT ATHLETIC PERFORMANCE
  19. 19. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) What are the potential benefits?  • • • • Optimal health Square the curve (opportunity for greater longevity) Body composition (fat burning) Performance and vitality *For me, fasting is as much an assessment of these things…. …..as it is a strategy to improve these things… © PURSUIT ATHLETIC PERFORMANCE
  20. 20. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) What are the potential pitfalls?  • It is NOT about starvation. • It is NOT a strategy to crash diet and get “race” lean. • It is NOT a path to continue a pattern of dysfunctional, emotional eating. • It is NOT for punishing yourself for eating “badly.” © PURSUIT ATHLETIC PERFORMANCE
  21. 21. TEAM Pursuit Athletic Performance *Review: Insulin- The “Master” Hormone What are the effects of excess insulin?  Greater resistance to it (type 2 diabetes)  Converts protein, glucose, and dietary fat - to stored body fat.  Removes fat from the blood and transports it into fat cells.  Encourages the body to burn carbs (sugar) for energy instead of stored fat. © PURSUIT ATHLETIC PERFORMANCE
  22. 22. TEAM Pursuit Athletic Performance *Review: Insulin- The Master Hormone What are the effects of elevated insulin?  Inhibits the release and utilization of body fat for energy.  Leads to the conversion and storage of excess glucose (sugar) as fat.  Results in lower levels of endurance and stamina; premature fatigue when training © PURSUIT ATHLETIC PERFORMANCE
  23. 23. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) What are the biggest issues facing many endurance athletes? • Daily: afraid of feeling hungry. • Training: afraid of running out of energy and slowing down. What usually results? FEAR based decision making.  © PURSUIT ATHLETIC PERFORMANCE
  24. 24. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less often) Concepts – Ideas - Experiences • Accessing the energy stores (body-fat) we all already have vs. relying upon what we take in (blood sugar). Freedom!  • Reduce insulin. • Truly hungry or experiencing cravings? • 2 or 3 hours without food does not constitute hunger! © PURSUIT ATHLETIC PERFORMANCE
  25. 25. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less often) Concepts – Ideas - Experiences • Compress eating “window” vs. eating constantly. • 18 hrs off / 6 hrs on? • Noontime through 6pm. • It is NOT about calorie restriction. It IS about reducing insulin, normalizing blood sugar, accessing body fat for energy daily and during training. • A fear based approach: are you willing to bonk to learn where you’re at? © PURSUIT ATHLETIC PERFORMANCE
  26. 26. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) Concepts – Ideas - Experiences • “Cycling/Phasing”: • an altered approach from one day (or period of time) to another; valuable and can lead to optimal balance and long term success. • • 5 days on – 2 days off Anything you do (or eat) every day, day after day, week after week, is probably not optimal for you. • Important: Are you eating enough FAT??? • Important: There’s no such thing as a “bad” food. © PURSUIT ATHLETIC PERFORMANCE
  27. 27. TEAM Pursuit Athletic Performance Micro-Fasting (aka eating less frequently) Concepts – Ideas - Experiences • Post workout nutrition is important for more intense or longer training sessions, and less important for other shorter or less intense sessions. • Balanced in micronutrients (Carb, protein, fat) if at all possible (always?). • Important to consume fat in your diet in order to burn fat for energy. • Don’t forget the concept of PERIODIZATION as it relates to eating and fueling. • Training volume and goals dictate, in part, how much energy you need to consume daily. • Carbohydrates ARE important as a source of energy for intense training and racing. © PURSUIT ATHLETIC PERFORMANCE
  28. 28. TEAM Pursuit Athletic Performance Questions? © PURSUIT ATHLETIC PERFORMANCE
  1. A particular slide catching your eye?

    Clipping is a handy way to collect important slides you want to go back to later.

×