The document discusses nutrition strategies for endurance athletes. It addresses accessing fat as a fuel during exercise through meal timing and daily fat intake. It recommends periodizing nutrition based on training phases, such as fueling sparingly in the off-season and practicing race nutrition in the pre-season. Key daily strategies include tapering carbs and calories, focusing post-workout refueling, and avoiding eating before sleep. Common pitfalls are also outlined.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
Effective fitness gives you the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.
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11. 16-23 calories per pound of body weight per day
1 hr daily training at 70% VO2 max: 2.5 -3 grams carbohydrate (CHO) per pound of body
weight per day, 2 hours daily training at 70% VO2 max or above: 3.5 -4.5 grams CHO per
pound body weight per day.
How many calories and how much carbohydrate should a 132 pound female triathlete
who trains 1 hour daily at 70% VO2 max consume?
Step 1: Determine the estimated calorie intake by multiplying 20 calories per pound by
132 pounds. Using the middle range of the estimate, this athlete needs approximately
2,520 daily calories.
20 cal X 132 pounds = 2,640 cal/day
Step 2: Determine the estimated carbohydrate (CHO) intake by multiplying 3.5 grams of
CHO by 132 pds. Using the lower end of the estimate, this athlete needs approx. 360
grams of CHO daily.
3 g. CHO X 132 pounds = 396 g CHO/day
Determination: A 132-pound female distance swimmer who trains 1 hour daily at 70%
VO2 max should consume at least 2,640 calories and 396 g carbohydrate daily.