Road Training

Dear Monique,In a previous article you discussed hypoglycemia symptoms follow apre-exercise meal of carbohydrates. I have experienced this on random periods-usually after my morning coffee and bagel, and then setting out on a run.Generally this happens a mile out, and may last for the next two milesbefore passing. During the reaction period I slow down and just try tomaintain activity. What should one really do when this happens?Thanks,K.Dear Monique,I train before work and get up, get dressed, and am immediately onthe bike, usually for 1-1.5 hours. So, should I slam down an orange juiceand

Dear Joe and Dirk,I am planning to work full time at a bicycle shop starting in Marchand am also working on upgrading to Category 2. Finding time to ride willnot be too much of an issue, but I am concerned about being on my feetfor seven to eight hours a day, four or five days a week. How much willthis affect my recovery and racing? Will it have a noticeable effect onmy peak fitness? Should I do harder workouts in the morning or after I have been standingall day? I look forward to hearing your input.CoreyNew Hampshire. Dear CoreyHaving a job in which you stand a great deal can be tough when

How is easier better?Dear Joe and Dirk,I have to confess that I don't really believe what I've been readingabout base-building.As I understand it, if I have two hours to ride on a given day, basetraining says I will achieve better conditioning if I ride at 6 percentof my maximum heart rate than I would were I to ride at 75 percent.Is that true, and if so, why? It seems counter-intuitive.Jack RawlinsDear Jack,The answer to your question really depends upon where your currentfitness levels are. Simply riding for two hours in a relatively easy state(heart rate zones 1-2) will not improve fitness

"I'm all alone." — Written on a note found at Marco Pantani’s bedside at the time of his death.

Racing at altitudeDear Dirk;I've got a few questions about altitude training and just general living.First, if I'm planning on racing at about 6000 feet above sea level,how long do I have to live at a similar altitude to become acclimated? Second, should I were to be required to take a blood test, is it advisableto get a blood test before living at altitude, and some midpoint to showan increase in hematocrit level?  Do you have any general suggestionsfor adjusting to altitude?  Any information would be appreciated,DevinDear Devin,It can take about two weeks to get fully acclimated to an

Dear Monique,This time of season many of us are including resistance training inour current training programs. What can I do nutritionally to maximizemy strength-building efforts? I am specifically interested in what I caneat before and after weight training. How do my nutritional strategiesdiffer after a long bike ride or run?ThanksBK Dear BK,For the cyclists and triathletes who opt to include resistance trainingin their program, nutritional considerations should include both one'sdaily training diet (especially when combined with your regular endurancetraining), and before and

Dear Joe and Dirk,I'm a mountain-bike racer and have just started my off season. I'dlike to do some running and maybe do a couple running races. I know thatif I do race these I will probably push it to the max. Is it counterproductive for me to be doingrun races in what is normally my off season?I know that working to maximum during these events will do little forme in June, but I'd like to stay active and keep things interesting.ThanksFeeling competitive in JanuaryDear January,We actually encourage cyclists to do cross training activitiessuch as running, snow shoeing, hikes, etc. As long as

Dear Monique,I am a 47 year old woman. I have heard for years that weight liftingwas beneficial to keep our bones dense, as was running and any other weightbearing sport.What confuses me is that they say cycling is not and yet when I am doinga long sustained climb, it sure feels like I'm doing leg press's. Samewith a long hard flat ride. My legs begin to burn and it often feels likeweight lifting after awhile.When climbing on the mountain bike, I lift on the bar-ends and use themotion of my arms and upper body to help me get up the climb. Why is thisconsidered not weight bearing when my arms

Dear Monique,What is the scoop on ZMA? I have been trying to find out about thisrelatively new supplement. Is it safe? Is it effective? Isn't ZMA essentiallya mixture of vitamin B6, zinc, and magnesium?DRDear Monique,In papers worldwide, there has been concern over THG and its relationshipto the Bay Area Laboratory Cooperative (BALCO). ZMA, a product relatedto BALCO and SNAC Systems is on the market. Is ZMA fuel safe and untaintedby illegal substances and anabolic precursors? Can you provide a breakdownof the product? Are there any benefits to taking the product? Thanks,KGDear DR and KG,ZMA

Dear VeloNews.com readers. Wishing you a New Year filled with good health and happiness. I look forward to your questions for 2004. Monique Dear Monique,Had a quick question about the rising levels of mercury found in our fish sources. I’m famous for my diet of canned tuna. I can easily go through a can or two of BumbleBee white albacore tuna in water a day. From what I’ve read, this could easily put me at risk for mercury poisoning. What’s the latest on this issue? Thanks,CP. Dear CP,That is a very good question, as the American Heart Association advises us to eat two fish meals per

Dear Monique,In lieu of recent, and reoccurring, substance infractions committed by many elite athletes after taking relatively "safe" nutritional supplements, how can one go about ensuring that the product one takes is free of banned additives? Thank you,RC Dear RC,That’s an important question for the upcoming racing season, especially for elite athletes who rely on many types of legal sports nutrition supplements to support their training and recovery. In general, quality assurance of dietary supplements continues to be a concern, with some companies following good manufacturing

Dear Monique;I have a question about any potential negative health effects fromRed Bull. Particularly, does it contain ephedra or ephedra sulfates? Myweb research has yielded different answers to this. Some sites claim itdoes, while others insist it does not. A response to an e-mail I sent toRed Bull via their website claimed there was no ephedra in Red Bull, butso many websites (perhaps not credible ones), and many athletes I know,claim it does.I have been drinking Red Bull for about a year, only after very hardefforts or racing, and two months ago was diagnosed with a mild heart

Dear Doc;Mine isn't the usual write-the-doc-for-advice question. I am mostlyjust curious as to how dehydration affects one's hematocrit. Do red cellsalso lose fluid such that the net impact on hematocrit is minimal?This question is prompted by LanceArmstrong's severe dehydration in the first individual time trial ofthis year's Tour de France. Given the potential reduction in serum volumeassociated with such severe dehydration (6.5 kg), would Lance's hematocrithave exceeded the allowed limit in a post-race test, assuming a normalhematocrit with proper hydration? Was Lance subjected to a

In Issue 20 of VeloNews we provided information regarding thenutritional concerns of Master athletes. Both male and female enduranceathletes should take the proper steps in preventing osteoporosis, includingobtaining adequate calcium and vitamin D in their diet. An adequate intakeof these nutrients combined with weight bearing exercise is essential inthe prevention of osteoporosis. It is important that your calcium needsare met on a regular basis. From ages 30 to 50, men should obtain 800 to1000mg if calcium from their diet, or supplement as necessary. Calciumneeds increase with age, to 1200

Dear Monique;What advice can you offer readers who are interested not gaining weight and are concerned about overindulging during the holiday season? This can be a challenging time of year with more social events, decreased training, and just general holiday stress.Thanks,CRDear CR;The holiday season can be a challenging time for any endurance athlete,even with a regular commitment to your training schedule (albeit, a somewhatpared-down training schedule). Many useful holiday food tips really centeron your behaviors and habits, and simply require forethought, commitment,and planning. Of

Dear Doc;I have been wondering about how donating blood can affect an athlete'sperformance. Obviously, in the short term after a blood donation, performancewill be hindered, since there is less blood to carry the oxygen around.But what about long-term effects?How long after a blood donation does one's body typically recover? Isthere any type of "super-compensation" that may occur from continued trainingafter a donation? In other words, will continually putting a high demandon my cardiovascular system after donating cause my body to regeneratemore red blood cells than I had before the

Dear Monique;I read your response to the letter about consuming carbs before training,and I have to say I'm still confused.I train before work. I get up, get dressed, and immediately on the bike,usually for 1-1.5 hours. So, should I slam down an orange juice and bananabefore I go, or just go on an empty stomach, and drink sports drink whileI'm training?ThanksSTDear ST;Basically when you wake-up in the early morning, your liver glycogenstores are low as these stores breakdown overnight and maintain your bloodglucose levels.Most endurance athletes can tolerate some carbohydrate in the 30 to60

Dear Monique:I recently read an article by a physiologist that indicated that consuming food in the hour before a workout was detrimental to performance. The author claimed that the insulin released in the blood as a result of eating would tend to make an athlete sluggish and discouraged. She also indicated it would cause a lower fat burn. Ultimately she recommends eating no earlier than two hours before a workout. Although I cannot speak to the science, it seems counterintuitive to me, especially for an endurance athlete. What do you think?SS Dear SS:Many endurance athletes strive to keep

Dear Monique;What is whey protein and when is it used?ThanksRGDear RG;Whey protein is a popular supplement for athletes who participate in strength or resistance training and is sold as a supplement for muscle building. Cow’s milk protein consists of 20 percent whey and 80 percent casein. When cheese is produced, the liquid whey is separated from the curd or casein. Dietary protein supplements of whey are usually whey protein concentrate, which is up to 89 percent protein. Another form is whey protein isolate which contains over 90 percent protein, and which contains very little fat or

Dear Monique,I have a question about nutrient uptakes. I have vitamin/mineral fortifiedcereals in the morning with breakfast. I also take supplements, usuallyafter dinner. Would it be better to take the supplement with my breakfast?I suppose the high concentration of nutrients would allow them to takenup faster. Or maybe spreading them out over multiple meals allow the bodyto extract them more efficiently or selectively.Thanks.RSDear RS;Thanks for your question. Many of us consume fortified foods in ourdiet or choose to take a multivitamin mineral supplement for extra nutrientinsurance that

Dear Monique;My question revolves around the hydrationarticle you wrote on October 1st. I typically drink lots of water-all day long. I would say on a typical day a gallon or so is the average.I usually don’t mix in any electrolytes like Gatorade, or anything else.My question arises from this: A good friend went to the doctor recentlythinking he might be diabetic because he would get very lethargic throughoutthe day (and during workouts).The doctor told him he was drinking too much straight water anddiluting his system. Is this possible? We live in Florida, so we consistentlytrain in 90+

Dear Doc;I am a 35-year-old Category 2 road racer who just got over a bout with West Nile fever. I was diagnosed thorough the IgM titer and from the week long symptoms of fever, head ache, body aches and dehydration. I was unlucky to get sick but lucky to get over it without any major events besides missing four days of work and feeling totally wasted for a few days after the fever was gone. I am riding the bike again after a 10 day hiatus. I have lost all my strength and power. But have conserved the aerobic fitness. My heart rates are 10-15 beat higher than before when riding. Resting

Dear Monique;I wanted to learn more about how quickly I can rehydrate once I'vebecome dehydrated. I'm more concerned with how long before a workout orrace, I need to start to get my cells fully replenished. An example mightinclude a scenario where an athlete had some wine with dinner the nightbefore and coffee in the morning. At what rate does the body absorb waterand re-hydrate and replace the water used and lost from processing thealcohol and caffeine?Thanks for your helpJCDear JC;That's an interesting question. In matters of dehydration, it is bestnot to fall too far behind, as there is

This week I opted to provide a few more vegetarian nutrition tips providedby the many cyclists and triathletes who responded to our request to hearfrom vegetarian endurance athletes. Of course, any athlete interested innew snack and meal ideas can use the healthy and nutritious suggestionsbelow. Well-planned vegetarian diets are also a great of nutrients suchas fiber, carbohydrate, vitamin A and phytochemicals, and contain healthyfats.Some favorite vegetarian meals:Tofu tacos- use extra firm tofu, cubed and cooked in a little olive oil,mix with Spanish rice, refried beans, tomatoes, onion,

Dear readers;Issue No. 17 of VeloNewsincludes an article on balanced vegetarian eating. As a result, I've received a number of great cooking suggestions and so, instead of my usual Q&A column, I thought I should provide you with some of those recipe contributions this week. Bon Appetit and thank you to everyone who provided comments, suggestions, and recipes on vegetarian diets for the endurance athlete. Monique Doug’s RajmaThis is an Indian dish, which is a bean curry.1 can red kidney beans, drained and rinsed2 tbsp. vegetable oil (canola oil)½ tsp. Cumin seeds1 onion, thinly sliced1 fresh

Dear Monique:What is your opinion regarding the effect of sodium phosphate loadingon cycling performance for a time trial?Thanks,LKDear LK;Sodium phosphate is a phosphate salt, and phosphate salts can playan important role in metabolism at it relates to sports performance. Phosphatesalts may buffer lactic acid and produce energy via the oxygen energy system-and consequently enhance performance during aerobic endurance activities.The important questions regarding the use of phosphate salts are the following.Does the research support that phosphate salt loading actually improvesperformance? Are

Dear Monique:Iam confused as to which hydration drink to use while riding. I havetried Extran (fructose), Accelerade (sucrose, maltodextrin, and protein),and countless others. All claim their products speed hydration. Since notall products are available in all areas, I am not sure which product toselect. Is it better to consume drinks that contain glucose?ThanksKRDear Monique:Would it be more beneficial to consume sports gels/mixtures that mostlycontain glucose, rather than sucrose and maltose? It would seem that nothaving to convert from the others to glucose would decrease the delivery.If

Dear Monique:Are cyclists at risk for excess insulin production and developmentof diabetes due to ingestion of large amounts of sugar? We are using sportsdrinks, gels, and energy bars during training, and I know that I couldn’ttrain without them.ThanksRC To address the concern described above, I asked Bob Murray, PhD, anddirector of the Gatorade Sports Science Institute to answer a few questionsregarding sports drinks.Q - Many endurance athletes consume products containing sucrose,and other related sugars during exercise. How are these sugars utilizedduring exercise and why are they so

Dear MoniqueI have several triathlons still ahead of me this season and was wonderinghow I should eat for my taper. My upcoming races include one Olympic distanceand half-Ironman distance. How do my energy needs change during a taper?I believe they must be lower. I still need to consume plenty of carbs toglycogen load, don’t I?Thanks,CGWisconsinDear CG;When preparing for any type of race- whether a triathlon, mountainbike race, road race, or adventure race, a taper or 24 hours of rest givesyour muscles a break, keeps you from burning more fuel stores, and allowsyou to replenish your muscle

Dear Monique;My questions is about Thermotabs or salt replacement pills. Duringmy last 1/2 IM race I took 2 tabs at the two-hour mark and then 2 at the4 hour mark of a 6 hour race. I noticed a big difference in my performancefrom my prior races and had no cramping or fatigue like I did before.I have heard varying recommendations about how much salt/tablets thebody can take in during a race like that and I would like to know if thereis a limit - or if it just condition specific. I've heard professionalssay that you can take a lot of them as long as you are drinking water....but,I've also heard

Dear Monique:Working at a bike shop, I see customers every day spending hundreds of dollars on high-tech hydration and recovery mixes. I however, do not use them, and I’ve never felt like my performance is sub-par compared to my buddies and teammates. I hydrate only with water and Gatorade, and I recover with chocolate milk and a PB & J sandwich. I’m curious as to whether there has ever been any independent testing of these products, and whether they actually do provide an edge over my “over-the-counter,” homemade diet - either in terms of a week of racing or training, or during a weeklong

Hi, Monique, I hope you are doing well - I really enjoy your VeloNews columns. I am writing because I am curious about the balance of my sports drinks. Everyone seems to have their personal preference, but is there one that is better than another? Would you chalk it up to personal preference? I have also found that I get cramping when using sports drinks at full strength, but when I water them down to half or three-quarters strength I do not cramp up. Is my body disagreeing with the formula and should I switch to something else? Thanks a ton! –IV Hi, Monique, I heard somewhere that when

I broke my collarbone, left side, last Monday. I’ve been off the bike since then. I am going to set my trainer up on Saturday for some indoor spinning. Do you have any ideas on how to make things heal any faster? Any advice would be a great help.Bob Cozzetti. Dear Bob,Since the clavicle ("collarbone") is the most commonly broken bone in the human body, your question is a good one for us to take a look atin detail. It's such a common injury for cyclists that I think we tendto not give it the attention it deserves. Certainly, it has had Tyler Hamilton's attention the past few days.I won't

Last week, Dr. Dawn Richardson discussed the medical implications of hypertension in endurance athletes. Since there may be many cyclists, triathletes and other athletes who are pre-hypertensive or hypertensive, I would like to review the dietary guidelines currently recommended for these conditions. When diagnosed with pre-hypertension or hypertension, your first reaction may be to cut back on your salt intake, and lose excess weight. While these measures may be appropriate and necessary for some individuals, there are nutritional strategies that go well beyond eating less salt. This may

Dr. Richardson;I just finished reading your latest article about road rash and I hadone remaining question. I recently went down and had road rash on my wristand from my knee to my ankle. I rinsed it off using my water bottle rightaway and cut my ride short. When I got home, I ran water over it, clenched my jaw, held (and probablybroke in several places) my fellow rider's hand and prepared to wash itwith a washcloth and antibacterial soap, which I finally did. There, allclean. But it got infected anyway (where is that Duoderm-making god?).A trip to urgent care and an antibiotic (which I

Monique;I am a 46 year old Masters (Cat 3) and weigh 153 pounds Following a periodization program, every three to four weeks I plan on a “recovery” week, dropping my training hours by 50 to 60 percent. In order to maintain my weight, do I need to decrease my caloric intake during the recovery week? For example, if I decrease the training by five hours, nominally at 700-800 calories burned per hour, should I decrease my caloric intake that week by 4000 calories? Or will my body’s “weight memory” keep my weight relatively static? Thank you, -- MK Dear MK;That’s a very good question as many

Dear Doctor;I am a 42-year-old Cat. 2 racer with a history of lifelong fitness and no significant health problems. I recently had a blood cholesterol screening done at a health fair while I was out of town.My levels were:total cholesterol 142 mg/dLHDL = 42mg/dlLDL = 80mg/dlTotal/HDL Ratio = 3.38The doctor on hand told me that I should see a cardiologist when I return home, because my ratio – total to HDL - was 3.38, well below the target value of 4.0. Despite the fact that my overall level was low, he felt I might be developing harmful plaque deposits in my blood vessels. Upon return home I

Dear Monique;What is the best way to take in sodium during a competition? In longer triathlons I invariably experience cramping during the run, which I suspect is due to some level of naturemia. Can I simply add salt to my drinking water, or is there a better way? -- HD Dear Monique;I am a road cyclist who is prone to leg cramping during strenuous rides, particularly on hot days or hill climbs. I have tried many remedies, but to no avail. Recently I came across a website advertising a sports drink that claims to keep cramps at bay with 282 mg sodium, 584 mg potassium, and 210 mg of

Dear Monique;I just read your article on pre-race eating. I will be racing for thefirst time this July and this is a big concern for me as I am very sensitiveto low fuel levels. I have heard that it is a good idea to eat three hoursbefore a race. Most of the races I know of start around 8:00 a.m. to 8:30a.m. This requires eating at 5:00 a.m., or so. The problems I have withthis are waking up (and feeling rested) and being able to eat any kindof significant amount that early in morning. Even at my normal waking hour,I can’t eat much. Is this really the best way? Are there alternatives orother

Dear Monique;I have heard about the glycemic index and have incorporated it intomy training program. However, I have also recently come across the ideaof a "glycemic load," but have a question concerning it. I was wondering,does the glycemic load of a food double if one consumes twice the amountof that food was used to determine the original glycemic load? Thanks,-- NP  Dear NP;I think that you will be hearing more about glycemic load in the future.Referring to a food simply by it’s glycemic index may seem too simple whenyou look at the big picture of how you portion foods and how they

Dear Doctor,I am a competitive cyclist who has been experiencing excruciating abdominalpains after my training sessions. The episodes usually occur approximately15-30 minutes after I am finished. The symptoms are severe bloating andunbearable pain that sometimes doubles me over. Usually if I take an anti-gaspill the discomfort is minimal and shorter in duration. What do you thinkthe problem could be and what can I do about? -- HG Dear HG:Exercise-related abdominal pains like you're describing can have severalcauses. Your question is a good one because studies have shown than 30to 40 percent

Dear Monique;I know it is not great to try to lose weight and train hard right before a major event. However, does this make sense. My weight recently rose to about 10 pounds more than usual (about 15 pounds more than "race weight" for me, 6 feet, 165 lbs.) Exactly one month before running a marathon (on May 18) I put myself on a strict diet and have lost 7 pounds in two weeks.Though this may be fast weight loss, it seems reasonable to me. I am mainly losing, I think, from cutting out the beer, chocolate and pizza I had been eating over the past few months. I am now eating more fruit, more

Dear Doc;I was recently diagnosed with pneumonia. I was pretty ill for a several days, including a 102-degree temperature, general aches and pains, a pulse of 80 (versus my normal resting pulse in the high 40's/low 50's) and some nasty stuff to hack up.A few days of antibiotics and a methylprednisolone [steroid]dose-pack have me on the mend.Given my schedule, my usual training session is short but intense. Now, I'm concerned with when and how hard I should resume training. Any advice would be helpful, Doc.Thanks,Hacking up phlegm in CTDear Hacker;In general, when you are sick, you should

Eating and drinking properly in the hours before training and racing offer several advantages, from topping off your liver and muscle glycogen levels to minimizing the onset of dehydration. And working out your race-day nutritional strategies in the course of your daily training — what, how much and when to eat — will spare you some unpleasant surprises on the race course. “It is not a good idea to start with too much in the stomach, as it tends to come right back up with a hard effort on the bike,” says U.S. Postal pro Michael Barry. “I generally eat three hours before the start. I try and

Dear Ms. Ryan;With all the controversy regarding nutritional supplements, I am curious as to whether they are really necessary. Is it possible for a highly competitive cyclist (which I am not) to get the required vitamins, etc., in a normal, well-thought-out diet? Or are the demands of training and racing so high that it's just not possible to force down enough food? --GPDear GP;Thanks for your question. Because of the demands of your training and racing, you are able to eat significantly more food than your sedentary counterpart. However, what matters is that the foods you choose are quality

You’ve probably been there before: Up all night between stages because you have a fresh batch of road rash and it’s throbbing. Every time you roll over in bed, your nasty gooey aching hip sticks to the sheets and wakes you up in pain. Your significant other is grossed out and reminds you that you get to do the laundry for the next few weeks. If you’re a cyclist in a stage race, you probably dread facing the next stage because your body aches like an NFL lineman on Monday morning. You are leaking icky wound goo on your skin suit on the starting line the next morning. Yuck. Wouldn’t it be

Dear Ms. Ryan;I recently had the MedGem test completed and found that my metabolic rate was 1590 kcals a day. I also train with a power meter that measures the number of calories that I burn during a ride. Every Tuesday the club meets for a "hammer and suffer fest." During this 1:45 minute death march, I burn approximately 1600 joules, which equates to roughly 1600 calories. Adding these numbers up, I would need approximately 3200 calories on this day to maintain. Since I spend most of the time above my anaerobic threshold, I suspect that the majority of the calories burned are from sugars

Doctor Prentice Steffen answers a reader question on dealing with depression

Hi Monique;As an active cyclist and sometimes runner, I love reading your magazinecolumn. Your nutritional advice has proven very useful.My stomach is my dilemma. During the work week, I usually exercise earlyin the morning (pre-work) then I eat a sensible breakfast (banana/OJ/yogurtsmoothie), lunch (apple/pear/ham or turkey sandwich) and am able to makeit through the day. Unfortunately, when I get home at about 6 p.m., I immediatelygrab a snack, followed by a larger than should be allowed dinner, followedby desert (and a nice serving of guilt as an aperitif).When I commute, the evening

Dear Monique;I have read that you should drink only water with gels. In the past, I’ve taken gels with Gatorade or R4 on the bike and have quite often developed stomach cramps on the run. Why is this? Are there other foods that shouldn’t be ingested with sports drinks while training and racing? Thanks, -- MikeDear Mike;Sports drinks are formulated to provide just the right balance of both carbohydrate and fluid when you are exercising. When you add gels to the mix, the additional carbohydrate can prolong the amount of time it takes for the mix of gel and sports drinks to empty from your

I’m a curious person. I raced my bike quite successfully after my two kids went to kindergarten and I no longer had to hire a sitter just so I could sneak out and train. Women in the peloton are always amazed to find out that I have a white-collar high stress day job, two special needs boys, and still manage to get by as a Cat. 2. But I know I’m hardly alone. On the podium of a mountain bike race a couple years ago the woman in third place tried to say something smug to my friend and I who were first and second. “Well I have to go home now to my husband, job, and 3 kids.” We laughed. As if!

Dear Monique;What's the deal with muscle cramps? I'm suddenly getting them in my calves after about an hour or two of riding. Is it simply a matter of hydration or is electrolyte balance more important? I usually only drink water on rides and take gels for energy. I didn't get cramps in the early season when the rides were just as long (though maybe not as hard). By the way, thanks for taking time to answer readers' questions. I know you can't get to all of them, but it is very cool of you to take time out to do this for all of us who love cycling. Have a great one,Eric Hi EricSorry to

Hey Monique;As a nutritionist you will probably shriek in anguish, but I’m a fast (in my dreams) recreational cyclist who for the past two months has been following the Atkins nutritional method. The positive news is that I have dropped 17 pounds. However, as spring approaches and I start doing longer rides, I am concerned whether I will be visiting bonk-land more often with my reduced-carb approach. Currently, I am consuming about 40 to 50 grams of carbs a day and ride 3 to 4 times a week (50 to 200 miles a week depending on the time of year). Is there a general rule of thumb of how many

Dear Monique;I had a question about Recommended Dietary Allowances. For instanceis there an RDA for the number of saturated fat grams? However, nutritionistsalways seem to preach a low fat diet, low in saturated fat. So is therea maximum amount of fat which I should always strive to stay under?RB Dear RB;The recommendations for prevention of heart disease is to keep totalfat under 35% (15 to 30% is recommended) of total calories, but most importantlyto keep saturated fat and trans fat (hydrogenated oils) low. Persons atrisk for heart disease should keep these fats at less than 7-percent

Dear Monique;Just recently I've been told (tested) that I have high cholesterol (279), HDL's are good, LDL's and triglycerides are bad and all liver and kidney functions are normal. I am 30 years old and weigh 154 at 5'6". In the last year I've changed my diet significantly (cut out the probably around 90 percent of my meat intake, except for fish which has increased) increased the fibers and veggies and have also upped the miles and training. Physically I am feeling the best I've felt this early in a season in years. My cholesterol since my last test (267) has gone up given the above

Dear Monique;During the winter, I usually take about 3-6 weeks off the bike andwork out strictly with weights. I generally supplement with creatine, protein,glucosamine, and some ephedra product. I strictly use ephedra for energyin the gym. I have tried various ephedra containing products. I take one30 minutes before hitting the weights and have found that it makes a hugedifference in my lifting. Recently I have been on the trainer everyday due to the weather. I triedsome ephedra and noticed that I maintain about 7 to 10 beats per minutehigher heart rate without any more perceived effort. Is

Dear Ms. Ryan;I have been experiencing severe headaches after riding (usually abouttwo to 2.5 hours; 45 miles). I believe that it has some connection to fluidloss. I was interested in your recent response to a triathlete who mentionedsalt depletion- could my problem be similar? I drink a reasonable amountduring my ride. Can you suggest a solution? Thanks very much for your help.I enjoy your column. -- GBDear GB;You should focus on a number of strategies, including focusing onhydration, maintaining blood glucose levels, and normal sodium levels.Sodium depletion is most likely to occur in

Dear MoniqueLast triathlon season I struggled with dehydration and found that sodium tablets were the only thing that helped me during my long runs (2+ hours).I am training for an Ironman now and want to experiment with different electrolyte tablets. I was surprised to find that most do not have sodium. What do you recommend taking then? Which is more important- electrolytes or sodium? Or should I stick with an electrolyte tablet with sodium?Thank you.AB Dear AB;It is always difficult for triathletes (and other endurance athletes) to keep up with their fluid losses and chances are that you

Dear Monique: I am a 53-year-old triathlete who has been competing for more than 20 years. Recently I have been having difficulty in keeping my weight up. Genetically I am lean. I do my best to consume calories before, during, and after workouts and throughout the day. My training involves weight lifting and stretching, as well as the three disciplines. I have read that HMB will prevent protein catabolism and may increase weight gain. It is also said to promote recovery. I would appreciate your opinion of this supplement and any guidance on maintaining my body weight. -- ST Dear Monique:

I am training for my first Ironman (Lake Placid 2003) and am concerned about keeping my iron levels high enough to avoid anemia-which I suffered from this fall, but which is now back to normal. I have also been told that I many not be getting enough protein to sufficiently rebuild and recover after workouts. How much iron and protein do women endurance athletes typically need? TP Dear TP - Since you have already had anemia, it is important that you pay close attention to your iron intake and have your blood work monitored fairly regularly. Iron deficiency is the most common nutrient

Dear Monique;I am a competitive masters road cyclist and I am 40. I was wondering what you would consider an acceptable winter weight gain over my racing weight of 165 lb. Also, do you feel that the Tanita body composition scale is an acceptable means of monitoring changes in body composition?Thanks, BR Question 2

Dear Monique;Thanks for taking the time to write your column. I have a couple ofquestions for which I can not seem to find an answer.For rides less than 1 hour, I sometimes have a gel before the ride anddrink a bottle of Endurox during the ride, is this excessive?For rides longer than 1 hour (typically 1.5 to 2 hours) I have a gelbefore the ride, a gel an hour into the ride, and a bottle of Endurox anda bottle of water- is this excessive?I have been thinking that I am putting too much into my system- butI always feel pretty good. After the long rides, I will eat a normal breakfastor lunch. Am

To the casual observer, road racing looks like an individual sport. Racers and educated spectators, however, know this is not the case at all. The sport is really like a complex chess game on wheels, in which attacks, blocks, and sacrifices are constant, right up to the finish line. This is most obvious when watching a top professional team, such as the U.S. Postal squad, during the Tour de France. However, by following some basic guidelines, even an amateur club team can employ team strategy and tactics for one-day road races and criteriums. KNOW YOUR ROLESIn laying out the team’s strategy

Dear Monique Ryan; Without doing a complete metabolic work-up on me, I know your answer will be based upon assumptions and estimates. For my activity level, weight, age, etc. I should consume 3000 calories a day simply to maintain my weight. I want to lose weight for the racing season, so I am cutting 500 calories per day, leaving me at 2500. If I go out and hammer on a group training ride, and burn 2000 calories, does that mean my caloric need for the day is 4,500 (the 2500 I usually eat, plus 2000 to replace those burned)? I know I can eat a bit more on heavy days, but I’m really trying

Dear Monique;I had a question about glucosamine. I am trying to determine if I can save a little money by taking a smaller daily dose. Currently I take 1500 mg each of glucosamine and chondroitin, as instructed on the label. Thank you.-- KGDear KG;Glucosamine and chondroitin are two dietary supplements offered as alternatives to standard medical treatment of osteoarthritis, which affects 12 to 15 percent of all adults in the U.S. Researchers estimate that 90 percent of people over the age of 40 exhibit some evidence of this condition in the weight bearing joints. Sixteen million individuals

Dear Joe and Dirk:I have been reading some European studies on stationary trainers and how the inertia of the trainer affects the muscle fibers. The studies say thatlow inertia trainers cause the rider to use all fast twitch muscle fibers and high inertia trainers with large flywheels use slow twitch muscle fibersthe ones predominantly used in road racing and triathlon.I have spoken to some triathlon and cycling coaches and they all agreed. Do you guys have any information on this subject?Thank you,ChuckDear ChuckNeither of us has ever seen such research and tend to doubt that there is such a

Cyclists and triathletes are often advised to consider the glycemic index when consuming carbohydrates before, during, after exercise. Low glycemic foods are recommended before exercise, though research does not strongly support this recommendation.Moderate to high glycemic carbohydrate food and drinks are considered appropriate during endurance training, though cyclists and triathletes with diabetes may sometimes amend this recommendation to maintain optimal blood glucose levels. While these recommendations need to be verified with further investigation, the actual glycemic index of most

Dear Mr. Friel;As a serious, mostly self-coached junior racer I have a couple questionswith regards to planning my season. This past year was my first season racing(as well as my first experience cycling seriously at all) and I found shortlythat I had some amount of potential, winning the senior sport classes inlocal mountain bike races, and doing well in group rides. Encouraged by thismodest success, I began putting in substantial miles of training on the road.I ended up riding an average of 500 miles a week (25+hrs) for a little overthree months of the summer, all at very low intensity,

Intense training is a big calorie burner. In fact, many cyclists and triathletes, particularly those training for stage races and Ironman-distance events, work hard to fit in enough calories for optimal daily recovery. Yet despite their high energy output, it is not unusual for endurance athletes to experiment with weight-loss programs to determine their best race weight. Often, these intense efforts have demonstrated that becoming too lean diminishesstrength and power. Yet a middle-of-the-pack or even top competitor may stillbe tempted to shed a few pounds in order to enhance

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each Wednesday in her regular on-line question-and-answer column.Readers are welcome to send questions directly to Ryan.HMB and bloatingDear Monique;Have you heard of HMB supplements causing bloating in women? I am 44, weigh 115 and am 5-foot-2. How much would you recommend I take, if at all? Thank you, I appreciate your time -- KDear K;HMB is short for

Since we started the Feed Zone Q&A, there have been several questions regarding the management of Type-2 diabetes as it relates to cycling. Nutrition advice to a person with diabetes must always be personalized based on that individual’s body composition, weight goals, medication regimen, and blood glucose control. Therefore, the answers to the questions below can only be interpreted as educational and not specific prescriptive advice. It may also be very beneficial for anyone with Type-2 diabetes to work with their own sports nutritionist/dietitian to determine their own optimal strategies

Joe Friel is author of the successful "Training Bible" series of books, a regular columnist for VeloNews and Inside Triathlon magazines and the founder of www.ultrafit.com. Dirk Friel races professionally and coaches along with Joe at Ultrafit Associates.The Friels also offer answers to a selection of questions each Wednesday on VeloNews.com. Readers can send questions to Joe and Dirk Friel in care of VeloNews.com at WebLetters@7Dogs.com. (Be sure to include "Friel" in the subject line.) Dear Joe and Dirk Friel;I am 31 years old and from Copenhagen Denmark. I have been racing for two seasons

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each Wednesday in her regular on-line question-and-answer column.Readers are welcome to send questions directly to Ryan. Question - Dear Monique- I usually ride early in the morning, a half-hour after I wake up. Weekdays are rarely more than 90 minutes, while weekend rides range from 2 to 5 hours. Obviously I cannot schedule a meal 2 hours before I train. Usually I gulp down

Joe Friel is author of the successful "Training Bible" series of books, a regular columnist for VeloNews and Inside Triathlon magazines and the founder of www.ultrafit.com. Dirk Friel races professionally and coaches along with Joe at Ultrafit Associates.The Friels also offer answers to a selection of questions each Wednesday on VeloNews.com. Readers can send questions to Joe and Dirk Friel in care of VeloNews.com at WebLetters@7Dogs.com. (Be sure to include "Friel" in the subject line.)Dear Joe and Dirk;I love your column. I am not a racer, just a guy who commutes to work every day and rides

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlonmagazines and is founder of Personal Nutrition Designs, a consulting companybased in the Chicago area. Ryan will try to answer selected questions eachWednesday in her regular on-line question-and-answer column. Readers are welcome to send questions directly to Ryan.Holiday challengesDear Monique;I plan to stay on track with my training for the upcoming race season. However, I would like to enjoy the upcoming holiday season without overindulging or, on the other hand, coming across like a food Nazi at parties. Do you have

Monique Ryan is the nutrition columnist for VeloNews andInsideTriathlon magazines and is founder of Personal Nutrition Designs, aconsulting company based in the Chicago area. Ryan will try to answer selectedquestions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan.To dilute or not to diluteDear Monique;When I train I use electrolyte drinks, like Gatorade. Because theyare too sweet for my taste and too tough for my stomach, I dilute them.But I read that these drinks should be used only in a special concentrationand not be diluted,

Monique Ryan is the nutrition columnist for VeloNews andInside Triathlon magazines and is founder of Personal NutritionDesigns, a consulting company based in the Chicago area. Ryan will tryto answer selected questions each week in her regular on-line question-and-answercolumn.Readers are welcome to send questions to Ryan.Dear Web Readers;Thank you for your response to the nutrition Web Q and A. The responsehas been very high, and I am sorry if I am not able to get to everyone’squestions. Two topics that have come up very frequently are the issue ofmuscle cramping and weight loss. Instead of

Monique Ryan is the nutrition columnist for VeloNews and InsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.How often can I raise a glass?Dear Monique:In terms of athletic performance, how does alcohol affect the body? I like one or two glasses of beer or wine a night. I am concerned it may inhibit the liver from clearing toxins. -- AFDear AF:Alcohol can

Monique Ryan is the nutrition columnist forVeloNews andInsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan atWebLetters@7dogs.com.Is uni-sex nutrition advice really a help?Dear Monique;It seems that most nutrition plans I’ve seen are geared to the male athlete or are supposedly “generic” to both sexes. The problem is that they are geared to a heavier carbohydrate intake than is

Monique Ryan is the nutrition columnist for VeloNews and InsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selectedquestions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.Feeding during a 24-hour raceDear Monique;I have a 24-hour mountain bike race coming up soon. Do you have a simpleplan of hydration and nutrition I could follow? Recommendations of typesof foods would be greatly appreciated. -- TMDear TM;I will