Road Training

It was a weekend of great contrast here in the land of the coached. The latest adventure started in Crested Butte last Friday when I got a call from the VeloNews edit desk. Turned out one Lance Armstrong was going to be racing near Aspen the following Sunday, and they wanted to know if I could pop by and grab an interview. The recently un-retired Tour champ would be contesting the 12 Hours of Snowmass cross-country race, and hopefully talking more about why he’s decided to turn in his AARP membership card.

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Check out CyclingTips's author page.

With the final curve of the race season in full view, we cycling fans are focused on the remaining professional calendar, as well as our own regular season end. Whether the last event on your calendar is a road race, cross country race, criterium, or century ride, you can dial in a good nutrition plan to fuel your best efforts. Chances are that your nutrition plan will just need a little tweaking before you head into the off season or prepare for cyclocross training and racing.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

I’d like to tell you that this week’s headline refers to a late-summer triumph here on the ultra-competitive Boulder road racing circuit, but I can’t. No mountain bike wins either. Not even a lotto scratch ticket.

Editor's Note: The following column was written by Matt Shriver, an Exercise Specialist and Senior Level Coach with Colorado Premier Training. He also is a professional cyclist currently racing with the Jittery Joe's Pro Cycling team.

We live in an age of amazing technology. So amazing it is, in fact, that it takes much of the guesswork and mystery out of our daily lives, for an ever decreasing cost. Things that we may have never known about ourselves, like the regular status of our blood, can and should become a regular diagnostic routine.

The extra 20 pounds Hi Monique, I enjoyed your article in the recent VeloNews (May 22, 2008) about nutrition for cyclists. A lot of what you discussed I was already doing (learned from trial and error over my riding career of 25 years), but have a question I'd like to address to you that a lot of other cyclists might also find interesting.

Overcoming training plateaus and preparing for altitude in the Midwest

Sodium replacement during training can prevent hyponatremia

Writing this article presented some interesting challenges. Here I sit in the support van, halfway across the US in the Race Across America (RAAM), somewhere in Kansas, supporting Team Type 1 in their bid to repeat their 2007 victory and hoping to set a new record. If this were an audio segment, I’d be slurring my words something awful, because I haven’t slept but six hours in the last three days.

On Sunday, two-time Italian national time trial champion Marco Pinotti proved yet again that he is one of the world’s best in that specialty, particularly when it comes to the grand tours.

Balance is a concept that most everyone believes in principle. If you have it, things go along nicely. If you don’t before long things start to unravel. Balance applies to almost everything. As it pertains to cycling, it’s easy to take balance for granted until the unraveling starts. At first, we just happily pedal. Then after lots of happy pedaling, a knee will begin to hurt, or an Achilles will flare up. It’s never both knees, it’s always just one. It’s one side or the other. What went wrong? We just want to pedal. What’s the harm in that?

I’m going to go against the norm this week and start with the bad news. Right now I’m sitting in the Steaming Bean coffee shop in rainy Durango, Colorado, one day out from what is supposed to be my first A-priority event of the 2008 season, the Iron Horse Bicycle Classic road race. For those unfamiliar, the Iron Horse is among America’s longest running cycling events, this year celebrating its 37th anniversary.

Your pre-ride meal can provide a maximum performance boost.

Most sports have a distinct off-season. For the super ambitious cyclist, there is a cycling medium for any time of year. Road and mountain bike racing goes all spring and summer, 'cross rages in the fall and winter, and with the sweet indoor ADT velodrome in LA, track goes all year round. I have many athletes finish their road or mountain bike season in September, go right into 'cross, and a few are good enough to make the worlds 'cross team, committing them through the end of January … leaving them a month before the next road/mtb season starts in earnest.

Greetings. There’s been a lot going on these last two weeks, so I’m going to skip the snappy lead and get to it. Let’s start with some race talk. I managed to get myself to the East Coast at the end of April for the sixth running of the Tour de Georgia. As you all know by now, it was a pretty exciting race, marked by the unexpected emergence of Belarusian Kanstantsin Sivtsov.

Monique,
During a stage race I feel like I have my pre-race and race and post race nutrition worked out and feel happy with that part of my fueling, but could you give me some advice on what to eat during the day after my race so that I'm at my best the next day? I would think that I would need to take carbs in and protein but have in the past eaten too much, which would slow my recovery, especially eating too much before bed. Any advice on this topic would be great.
Thanks,
Larry

It’s hot here. Windy too. I’m at the Tour of the Gila and a recurrent theme thus far is how hot, dry, and windy it is. Everyone is finishing with loads of salt on their faces and their clothing. There have been many heat casualties so far and it’s supposed to get hotter as the week goes on. I am hearing the familiar story about how they were seeing extraordinarily high HR (cardiac drift) and low power at the end of the race, and I’m looking at them at the finish and they have big goose bumps, and they are cramping and chilling … classic symptoms of heat distress.

Marco Pinotti of Team High Road raced last week’s Flèche Wallonne classic in Belgium for the fourth time in his career, however this is the first time he has finished the race.

Jason Sumner and Neal Henderson touch on finding time for it all and staying competitive

These days, power is getting all the press. With all the power measuring gizmos and fancy analysis software, power has taken over as the main parameter to track. It’s absolutely absolute. It’s like having a dynamometer on your dashboard, measuring your horsepower in real time. Indeed, power is a powerful number, but it’s not the only number that counts. There’s more than one gauge on the dashboard and they are all important.

Your tax refund is in the mail, spring is finally here, and the first quarter of the 2008 racing season is finished. Now is a good time to check on your progress and move your nutritional goals up on the priority list to ensure that they are receiving the proper focus. While you may have completed some early season races, chances are that you are building to more important races that take place in the next few months.

Weigh your body-composition goals

As a general rule, cycling is a game best played outdoors. There’s more room to roam, sights to see and places to go. But there are also exceptions to every rule, which is certainly the case in this case. Bad weather, short days and any number of other factors occasionally force even the most dedicated bike riders to stay indoors. You pull the trainer out from your closet, load up a Tour de France highlights DVD, and hammer away in the basement. It’s far from ideal but still better than running.

Competitive cyclists are not patient people. They tend to go directly to the pain, work too hard too early, and mistakenly overlook the real limiter of their performance simply because it doesn’t hurt enough to satisfy their addiction to pain.

You know the guy who couldn’t pass a calculus exam even if the fate of the human race depended on it, but who can count blackjack cards like one of those brainy MIT kids or Rain Man? Well, I guess don’t really either, but I do know I am not that guy. After being put through my paces at the Boulder Center for Sports Medicine testing lab, I did a similar battery of threshold and power exams outdoors a week later. Much to my chagrin — but not surprise — the outdoor results were very similar to the indoor ones. I remain average.

The slippery slope of weight management.

March is here and your first race may be just around the corner, if you haven’t already toed the line. This is the time of year when intensity must inevitably increase as part of your preparation for the demands of racing. Hard, yet focused, training sessions characterize the build phase of training and mark the end of the base phase.

Cardiovascular disease is still the number one killer in this country, a contributor to heart attacks, high blood pressure, and strokes. Of course, regular exercise and training is good for your heart and raises the helpful HDL cholesterol, but you still need to pay attention to the foods that you consume for optimal heart health.

Training Stress Score (TSS)- The TSS represents a calculated number that takes into account the duration and intensity of a workout to arrive at a single score of the overall training load and physiological stress created by that session. One hour of functional threshold (as hard as you can go for one hour) = 100 Training Stress Score points.

Before your thoughts turn to experimentation with new sports nutrition products and carbo-loading strategies that support your training and racing efforts, let’s take a look at some predicted food and nutrition trends for 2008. In the coming months you can expect to see in a somewhat contradictory fashion both the promotion of simple unprocessed whole foods and nutrient touting functional foods, both valued for their roles in maintaining good health, as well as a few other nutrition twists. Earth friendly and ethical eating

Happy New Year! 2008 is here and it’s time to capitalize upon your 2007 training files and training log entries. For those of you who didn’t keep a training log in 2007, this is your chance to get started.

It’s that time of year for roadies. This month, many of the world’s top professional teams have made the move to warmer climes to reassess their 2007 campaigns and to get ready for the coming season.

So here you are in the middle of December and perhaps you already have a few holiday parties under your belt. How many rides or workouts have you already missed this month due to the change in season and a busy schedule?

Osteoporosis prevention and treatment has long focused mainly on women. It is true that men build larger and stronger bones early in life and are less likely to develop this disease, which is characterized by less dense, brittle bone mass more susceptible to fracture. Yet according to the National Osteoporosis Foundation, two million men currently have osteoporosis and another 12 million with low bone mass are at risk. Clearly a focus on prevention is also important for men, and osteoporosis is likely underdiagnosed in this gender and certainly not as extensively studied. There are many steps

Dear Monique, Thanks for a great article titled “Feed Your Head.” I have one question though concerning the following statement:Research on caffeine consumption during exercise indicates the 1.5 mg/kg of body weight improves performance.Is that per hour or what time frame? I weigh 87 kg, so is that 130 mg/hr?Thanks,MPCharlotte, NCHi MP,Thanks for your question. While many cyclists and other endurance athletes may consume a moderate caffeine dose about one hour before exercise, consuming some caffeine during exercise, especially in the later part of a long training ride or race is not

Cyclists rightfully focus their dietary attention on consuming the properfoods in adequate amounts so that they can sustain energy during long trainingrides, and replenish muscle fuel stores and recover nutritionally duringthe season.  But you should also consider how your daily food intakeand on-bike nutrition can affect and feed your brain. Just like your heart,your brain is an organ that benefits from optimal nutritional care. Nutritioncan affect brain chemicals, brain cell structure and function and theability of the brain to transmit electrical messages. Though nutritionalneuroscience is

In June I discussed my concern regarding psychological effects of use of performance enhancing drugs. I had also heard from some of the riders about medical injuries related to doping. On Monday August 13th, Joe Papp, addressing a South Florida high school coaches’ conference on behalf of the U.S. Anti-Doping Agency, discussed the doping-related medical complications he encountered in July of 2006. I asked Papp to tell me more about his injury to illustrate the medical dangers of doping. These are injuries the riders keep to themselves as part of the shame and secrecy of doping.

Barloworld’s Ryan Cox died on August 1st from complications related to his recent surgery to treat a condition known as iliac artery endofibrosis. Since the death of the 28-year-old cyclist, I’ve received several questions about the problem that led to his surgery and the complications that ultimately took his life. Iliac artery endofibrosis is surprisingly common among elite cyclists and speedskaters. Indeed, two of the men on the Colavita-Sutter Home squad have undergone this same procedure within the last year: Charles Dionne and Hayden Godfrey. Both, thankfully, have had successful

Dear Monique,I just read your column about fish. I don’t eat fish for many reasons, some of which you mentioned in your article. I didn’t hear you mention flaxseed oil, which surprised me because I am told that it is a great alternative to fish, yet with a much lower or no risk of contamination. I was hoping that you could explain the difference and if it isn’t, what else could I include in my diet. Thanks,Adam Hi Adam,As you are aware, foods rich in omega-3 fatty acids may alleviate or prevent a variety of health problems. But getting enough omega-3s can be a unique modern dietary

Proper dietary preparation is essential to your best efforts.

An open dialogue about the problem of doping has been, up to this point, the third rail of cycling. Touch it and you die. The culture insists that anyone wishing to continue working in the sport remain silent on the issue, which perpetuates the problem. But the tide appears to be turning. Team managers and riders are not being immediately fired for admitting a prior history of doping in the era before EPO testing. Breaking the silence is a huge step towards solving the problem. As the biggest names in the sport are falling, the anti-doping movement seems to be throwing a haymaker at the

Dear Monique,In your April 25th column (More prepping for long rides), you mentionweighing before and after a ride. Is the weight differential entirely fluidor food in the stomach? Can you say a bit more about this differential?Should riders shoot for some change, no change, under what circumstances?Thanks,JoelHi Joel,The difference between your weight before and after a training riderepresents the amount of sweat that you did not replace with fluid intakeduring the ride. Even losing 2-percent of your body weight, about 3.5 poundsfor a 165-lb. cyclist can decrease your endurance, particularly

Dear Monique,I just finished reading large sections of your book, which I find fantasticand will highly recommend to friends. With regards to supplements, onethat I take, but did not see mentioned is conjugated linoleic acid (CLA).Any thoughts on whether this is needed in a reasonably healthy diet? Iam an 80 kg, 46-year-old competitive road racer.Best regards,ChrisHi Chris,At this point there is no reason to add conjugated linoleic acid toa healthy diet or training diet as based on the current research. CLA hasbeen studied fairly extensively, but mostly in animals.  In theseanimal

Dear Monique,I have read your interesting and informative article posted on VeloNews.com on 28th march 2007 about EatingRight for Those Long Rides. I have one question relating to the amount of carbohydrate you should consume per hour during your long ride if you have had a pre-ride meal 3-4 hours, 2 hours, or 1 hour before the start of your ride. Do you consume different amounts of carbohydrate per hour during your ride depending on the size and timing of your pre-ride meal> For example, would you consume more per hour of the ride if you have only had a small pre-ride meal 1 hour before you

Solve the issue of cramping by trying out these tips.

With the arrival of spring and warmer weather for many North American cyclists, longer weekend rides are an enhanced and improved part of the training plan. While you may be wisely planning on carrying plenty of sports drinks and gels for the ride itself, what you eat in the hours before and the day before the ride can also provide an important nutritional boost. Ideally, any long ride begins with adequate fuel stores, namely muscle glycogen, liver glycogen, and even adequate muscle fat or triglyceride levels. Chances are most all of us are beginning this phase of training with more than

Many pros traveled to warmer environs early this in 2007 for early seasonteam training camps and plenty of quality miles on the open road. You mayalso have your own travel plans sometime over the next few weeks, in orderto train and get a jumpstart on your own race preparation. Chances arethat this cycling vacation includes plenty of restaurant eating, includingthe fast food, diners, and a variety of ethnic cuisines. Like the proswho have plenty of roadside eating experience, you too can make good foodchoices and prevent greasy platter predicaments that would normally thwartyour body

Cyclists in many parts of the country are ready to leave behind long rideson the trainer and eagerly await warmer weather and putting in some qualityroad miles. As you continue to train and prepare for the 2007 season, don’tignore a small, but essential component of your training diet. Adequateiron intake and optimal iron stores are essential to putting in full effortson the bike. Low iron stores can impair athletic performance, and correctingiron deficiency that has led to full blown anemia, can take several monthsto correct, potentially bringing an unwelcome halt to your training andracing

Dear Monique:I have read your column in VeloNews for a while and have bothenjoyed and appreciated the knowledge. I have a questions about weightloss and it’s effect on the immune system.For the past few years I have been competing in the sport of triathlon.This year I decided to race bikes for the first six months. I knew thatbecause of the importance of the power to weight ratio, I would need tolose both “after season” weight from last year and some additional bodyfat to be competitive in the climbs.I set out to lose most of the weight (was 180 lb.) during the first12 weeks. I wrote down

Hi Monique,
In your column about weight loss and body composition monitoring, you mentioned that scales that compute body fat should use a formula appropriate to athletes. Can you comment further about that means? What errors can be induced? I have an electronic scale that I know shows variability with hydration levels,but I was wondering what other errors could be involved.
Thanks,
DHDear DH,

With the holiday season officially over, cyclists are back to work or school and planning ahead for the coming race season. Perhaps you ate and drank your way through December’s seemingly endless string of parties and events, with both your training volume and frequency in a state of consistent decline. Because of these calorically challenging dilemmas, mid- January often greets many cyclists with an extra and unwanted layer of adipose fat. But no need to panic, there is plenty of time to get your diet and nutrition plan in order for the 2007 season. Weight, fat, and goal settingFirst take

With 16 days of hard racing behind them, the peloton is headed for the last day in mountains. From a nutritional perspective, the biggest challenge of a three week stage race like the Tour de France is not only eating to achieve full muscle glycogen recovery off the bike, when riders have large team meals and recovery snacks available to them. But they must also meet the demands of glycogen depletion on the bike, an almost impossible task given the intricacies of race dynamics, stomach and intestinal tolerances, and the gargantuan fuel demands and fluid losses that occur during a

Dear Monique, I am thinking of eliminating sugar from my diet, but can’t find anything to replace my energy drink or gel with, have you come across any products that fit the bill?Soured on Sweets Dear Soured,There seems to be a lot of confusion regarding the best types of carbohydrates that should be consumed during exercise with some sports nutrition products promoted as containing “complex carbohydrates” versus the “simple carbohydrates,” often also referred to as sugars. But classifying a carbohydrate as simple or complex really doesn’t provide the complete picture regarding a

You may have heard about a study recently published in the International Journal of Sport Nutrition and Exercise Metabolsim that brought that old childhood favorite drink of chocolate milk into the headlines. This attention getting study did bring up a lot of practical questions regarding your best food and fluid recovery nutrition choices, and a good opportunity to clarify the proper use of various sports nutrition supplements. Let’s take a quick look at the study. Researchers provided subjects with either chocolate milk, a sports drink, or a commercially available recovery drink (there

Last season, Dr. Massimo Testa accepted two new clients: Gerolsteiner’s Levi Leipheimer and me, a cycling coach and amateur racer. Testa worked for over a decade as a sports doctor for pro teams including 7-Eleven, Motorola and Mapei, and is now a sports-medicine physician at the University of California-Davis. Under Testa’s coaching last year, Leipheimer won the Tour of Germany and finished seventh in the Tour de France. I didn’t reach all my personal goals, but did succeed in expanding my coaching abilities. I first tried to hire Testa years ago on an Andy Hampsten bicycle tour in Italy.

Dear Monique,I had heard recently that sports drinks are bad for our teeth and cancause dental erosion. Obviously we need to use sports drinks when we trainand race. Is this a valid concern and what can we do about it?JBDear JB,Thanks very much for your question. Obviously it is best for your dentalhealth to limit sugar in your daily diet. However, when it comes to trainingand racing, easily digested and readily absorbed sports drinks with severalcarbohydrate sources are essential to replace fluid and fuel during longerworkouts.The link between consumption of sports drinks and dental health

In mylast column we discussed proper meal timing around evening training. Many cyclists also train in the early morning hours with little time to eat and drink before heading out on the road. Let’s take a look at some nutritional strategies that address the food and fluid challenges of early morning training. One of the biggest dilemmas confronting morning training is that you wake up in the morning with low liver glycogen stores. A major function of your liver is to maintain a steady level of glucose in the blood. Your liver releases glucose into your bloodstream during exercise and

Dear Monique,I have heard from several people over the years that you should not eat after a certain time before going to sleep, and I am wondering, what if any truth there is to this assertion. In other words, is eating before bed more likely to cause those calories to go “unburned?” Conversely, is exercising after eating more likely to result in calorie burning?Thanks,Steven Dear StevenTo keep it simple, if the calories that you consume at night after dinner are in excess of your energy needs for the day, then yes, those calories are likely to be stored as fat. These are calories that

I had a recent experience in the medical care of an elite cyclist that,for me, became something of a baptism-by-fire education in sports physiology.Reviewing the results of an extensive set of blood tests on an elitecyclist who had recently fallen ill, I found myself at a complete lossto explain a mysterious abnormality that appeared on the charts.Was this a benign variation found in some elite cyclists or the firstdiagnosis of a serious or life-threatening illness? My God, could it alsobe doping? I felt I owed it to the athlete to figure it out. The investigationthat followed was a Pandora’s

For many of us, the next few weeks are likely to include many socialoccasions filled with an abundance of foods (many high in fat), an overflowof alcoholic beverages, and hectic schedules that often thwart the bestlaid plans for calorie burning workouts.  Keeping the holidays healthyand minimizing any havoc created by too much food and drink, is best approachedby a mindful approach that combines behavior strategies, nutritional awareness,and realistic goals around food and exercise.Goal SettingFirst, start by clearly defining your goals for this holiday season.Perhaps you are currently

Hi Monique,Now that coffee has been recommended as a good source of antioxidants, in moderation, of course, do you have any information regarding how the decaffeinating process may affect the antioxidant effect of coffee?LW Dear LW,As you are aware there was a recent headline grabbing study, which was actually presented at a meeting of the American Chemical Society this past summer. This study received widespread attention and Americans were informed that coffee is the number one source of antioxidants in the American diet. As is often the case, this study begs that we once again “read the

Hi Monique:I have a question about measuring my Resting Metabolic Rate. I wouldlike to make some adjustments to my nutrition plan this winter. When itcomes to measuring my RMR, can I simply wear a heart rate monitor for a24 hour period to determine more accurately how many calories I burn ina given day? Isn't this method more accurate than using a formula?CD Dear CD,The upcoming winter season is definitely a great time to not only restand have some changes in your training program, but also to lose some bodyweight and body fat, and to incorporate some new foods and recipes intoyour diet.

Dear Monique,I have a very distended stomach after cycling for more than an hour. I used to think that it only happens on very long rides like the Leadville 100, but have noticed that it occurs on much shorter rides too. It doesn’t seem to matter if I only drink water or any combo of energy drinks and gel or bars. I am a bit concerned that the nutrition I take in isn’t getting past my stomach until I am done riding. I have experienced severe cramping in my legs about three-fourths of the way through a race and have wondered if the bloating is related and what to do about it. Thanks for your

With cyclists well into their race season, you likely have your favorite pre-race foods and fluids menu planned out, and are refining your on-bike drinking skills to maximize your race performance. But have you thought about your race recovery nutrition? At this time in the season your nutritional focus should be on nutritional strategies to improve race performance, and proper recovery so that you are prepared for your next race. Your training is likely focused on intensity, with a reduced training volume as you prepare for an upcoming race. Proper recovery is especially important if you

With cyclists well into their race season, you likely have your favorite pre-race foods and fluids menu planned out, and are refining your on-bike drinking skills to maximize your race performance. But have you thought about your race recovery nutrition? At this time in the season your nutritional focus should be on nutritional strategies to improve race performance, and proper recovery so that you are prepared for your next race. Your training is likely focused on intensity, with a reduced training volume as you prepare for an upcoming race. Proper recovery is especially important if you

Your race day nutritional preparation should be specific and well thought out so that when you arrive to the start line you are both optimally fueled and confident that your food and fluid choices are tolerated through the intensity of racing. Depending on the distance of your race, what you eat in the 24 to 48 hours before race day can allow you to maximize the muscle glycogen content of your trained muscles- an important fuel source at any racing intensity. Often referred to as “carbo-loading” this strategy is simply tapering or resting for the race as your training programs dictates and

Everyone wants to ride faster. Last week wediscussed VO2max and natural ability. Now we get to the good stuff – lactate threshold (LT). The burn. The reason we enjoy talking about LT is because it is highly trainable.Don’t get us wrong, natural ability still plays a huge role, both withVO2max and LT, but for almost every individual, training properly willramp up LT. Lactate Threshold?Lactate is a by-product of anaerobic metabolism that, despite common misconception, is produced across all exercise intensities. In fact, even when you stand up from sitting in a chair, lactate acid is

Riding fast is a matter of natural ability, training and desire. All three factors play an important role in keeping the big ring spinning. When discussing natural ability, many people throw around the term “VO2max,” which means maximum oxygen consumption. Many of our clients can recite the definition of VO2max, but few have a good grasp of what VO2max really means. To help clarify things, we will be writing a two part series of basic exercise physiology articles. Today is the first installment and will cover VO2max. Next week, we’ll jump into the world of lactate threshold (LT).

Carbohydrate supplements Hi, Monique,Thanks for the info you pass along in your articles, they really help in trying to sort through the tons of info that’s out there on sports nutrition. One quick question for you, though: You refer to a "high-carbohydrate supplement" in your article; can you give me one or two examples of a supplement and what amount of carb/kg you would recommend for consumption one hour before training? Thanks.Peter Hi, Peter,Many of these high-carbohydrate supplements can be consumed in the hour before exercise for a handy source of pre-training fuel. They can

Remember the adage, “Start drinking before you get thirsty?” Perhaps this is a medical truism that isn’t. A surprising article about a study of hyponatremia among marathon runners in the April 14 New England Journal of Medicine may inspire Velonews.com readers to rethink how they drink. Thirteen percent of Boston Marathon finishers who participated in the study by Dr. Christopher Almond et al suffered hyponatremia (abnormally low blood sodium), mostly caused by overhydrating. 1 Three participants had dangerously low levels of blood sodium. The early symptoms of hyponatremia - confusion,

During the build phase of training, higher intensity and longer workoutsrequire more glycogen for fuel and what you eat the in the few hours beforetraining is essential so that you have adequate fuel to train. This isespecially important when you have two daily training sessions. A perfectlytimed and portioned pre-training meal or snack can replenish fuel depletedfrom a previous training session, provide early morning fuel, and superchargeyou for training later in the day.Metabolically speaking, there are two distinct time periods for pre-trainingmeal timing: 2-4 hours before and 30-60

As your training program progresses to a build phase and your trainingrides increase in time and especially intensity for development of speedand strength, your nutritional requirements also move up a notch. Hardertraining burns more fuel, and the amount of carbohydrate you consume hasa direct impact on your muscle glycogen levels and recovery. Hard trainingdays and heavy training weeks, also require a step-up in your protein intaketo build and repair muscle tissue. Putting it all together nutritionallyduring a build week in your training cycle, means not only consuming adequatecalories,

Depending on your current training cycle, resistance training or weighttraining is often part of the program, while the goals and emphasis ofthe resistance session may progress from an endurance to a power emphasisduring your season. Following specific nutrition guidelines for weighttraining can make the most of these muscle and power building sessions.Hormones in your body, specifically growth hormone, testosterone, insulin,and insulin like growth factor, largely control muscle growth. Nutritioncan very effectively support your efforts to increase lean body mass byaffecting these hormone