How Technology, Training, and Nutrition Affect Athletic Performance

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How Technology, Training, and Nutrition Affect
Athletic Performance
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How Technology, Training, and Nutrition Affect
Athletic Performance

• The Ironman Race
• Technology
• Training
• Nutrition

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The Ironman Race

• 3.8km swim
• 180km bike
• 42km run

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Training

• Base Building Phase-12 weeks
• Peaking Phase-12 weeks
• Tapering Phase-4 weeks

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Base Building Phase-12 Weeks

• 10 to 15 hours per week
• Developing the bodys ability to burn stored fat
  for fuel
• Workouts are exclusively aerobic- at 80 of you
  maximum aerobic heart rate
• Once your aerobic base has been built you are now
  ready to workout in the more painful anaerobic
  heart rates during the peaking phase

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Peaking Phase-12 weeks

• 18 to 25 hours per week
• Increase training work load just enough from one
  week to the next so the increase represents a
  physical challenge that will take you to the next
  fitness level
• Build in recovery every forth week
• Three four week cycles-a progression that builds
  up to 3 weeks and then gives you a much lighter
  recovery week

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Tapering Phase- 4 weeks

• Period of relative rest that precedes a race
• Increases blood volume, maximizes carbohydrate
  storage, increases aerobic enzymes, and enhances
  tissue repair
• Reduce training volume by 30 to 40 per week
• The week before the race you should feel great
  and bursting at the seams to get out and race

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Nutrition

• During training
• The week prior to the race
• During the race

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Training Nutrition

• Overall nutritional content of diet is 50 carbs,
  25 fat, and 25 protein
• Lots of water and fluid replacement drinks for
  the electrolytes ( Na and K )
• During long workouts consume 400 cal. per hour
• Always a protein drink and carbs within 20
  minutes after the workout

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Nutrition the Week Prior to Race

• Overall nutritional content of diet is 70 carbs,
  15 protein, and 15 fat
• Eat small meals frequently
• Stay well hydrated
• Dont experiment with new foods
• Most important meal is a mid-day meal the day
  prior to the race
• One day carbohydrate depletion

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Carbohydrate Depletion Phase

• One day depletion
• Morning before the race do a few hard intervals
  to deplete muscle glycogen supplies slightly and
  create a carbohydrate sponging effect
• Then up your carbohydrate intake

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Nutrition During the Race

• Maintained the same nutrition that was used
  during training- dont try anything new
• Maintain sodium and potassium levels by ingesting
  fluid replacement drink throughout the race-
  dangerously low sodium (hyponatremia) can be a
  real concern
• Start eating early in the bike at a rate of 400
  calories per hour

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How Technology, Training, and Nutrition Affect
Athletic Performance