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  • Separate Your Hydration From Your Calorie Source | Fitness Coaching
    Calorie Source Separate Hydration From Nutrition Ironman athletes and half ironman athletes Avoid GI issues by keeping your hydration needs and calorie needs separate Share on Facebook Share on Twitter Share on Google Categories Advice for Triathletes Biking Half Ironman

    Original URL path: http://fitnesscoaching.us/separate-your-hydration-from-your-calorie-source/ (2016-02-16)
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  • Hydration and Nutrition Resources for Ironman Athletes | Fitness Coaching
    links below Take some time to review these and then experiment for yourself Gels Why to avoid them http www bikerumor com 2014 05 09 physiology and nutrition why not gels Hydration http osmonutrition com how much do i need to drink http osmonutrition com youre not bonking youre dehydrated http osmonutrition com sodium the salty truth of hydration 2 http osmonutrition com science Fueling http osmonutrition com carbohydrates overstated

    Original URL path: http://fitnesscoaching.us/hydration-and-nutrition-resources-for-ironman-athletes/ (2016-02-16)
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  • Meet Osmo – My Hydration and Nutrition Strategy | Fitness Coaching
    where the food in the pocket comes into play Dr Stacy Sims encourages the use of real food for your calorie source especially when on the bike In particular relying on real food rather than engineered nutrition provides the best results and gives your stomach the best chance of keeping your gut in check Here s a quick look at how I use the Osmo food in the pocket and hydration in the bottle principles while racing Ironman and half ironman tritathlons Below is my Ironman strategy I always carry two bottles when I race I have a 26 ounce Speedfill aero bottle mounted on my bars which contains the recommended concentration of Osmo Hydration or Skratch Labs almost the same exact formula as Osmo I also carry a concentrated solution of Osmo Skratch which includes 4 5 servings for a full IM These servings are calculated based on a 26 ounce bottle My concentrated solution in my down tube bottle is marked to show 5 equal servings During the race I simply add my pre measured concentrate from my extra bottle into the Speedfill bottle and I refill the remainder with water at an aid station Depending on the

    Original URL path: http://fitnesscoaching.us/meet-osmo-my-hydration-and-nutrition-strategy/ (2016-02-16)
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  • Runners: Plyometric Training Can Improve Your Speed | Fitness Coaching
    volume then you would see more benefit with increased mileage However if you are running 40 55 miles a week and would like to sharpen your turnover this may be an option It s important to note that this supplemental plyometric training did not replace key workouts such as tempo and interval work If one or more of these apply to you I would hold off on plyometric exercises You

    Original URL path: http://fitnesscoaching.us/runners-plyometric-training-can-improve-your-speed/ (2016-02-16)
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  • Are You Making Any of These Running Mistakes? | Fitness Coaching
    will bury an athlete Your body cannot always perform at its best and when you ask it to week after week you are bound to start suffering This suffering may come in the form of an injury or an inability to improve as a runner You cannot push every workout Your high intensity workouts should comprise about 10 30 of your total mileage depending on the time of season 2 Racing too often If you are looking for breakout performances you should not be racing throughout the entire year You need to focus on specific components of your fitness throughout the year Racing year round will cause you to neglect the other areas that are crucial to success as a runner It is far more beneficial to supplement your training with an off season strength program rather than just more racing throughout the year 3 Not enough miles This will vary from person to person but I frequently meet athletes who simply are not doing enough base miles in the off season As the season approaches this problem is usually compounded because this athlete typically starts to do too many race specific workouts as a way to get ready for

    Original URL path: http://fitnesscoaching.us/runners-3-training-mistakes-to-avoid/ (2016-02-16)
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  • Body Weight Will Impact Your Running and Cycling Performance | Fitness Coaching
    If you want to see big gains in your racing make a serious effort to drop any excess weight you are carrying Do this in the off season when you are not doing high intensity workouts Keep the weight loss gradual over time Assuming you do this in a healthy manner and at the right time of the season you will be faster Give it a shot and see what

    Original URL path: http://fitnesscoaching.us/body-weight-will-impact-your-performance/ (2016-02-16)
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  • Endurance Athletes: Do You Have a Race Day Nutrition Plan? | Fitness Coaching
    liquid calories research shows that a 6 8 carbohydrate combination is ideal for stomach emptying reducing the chance of gastrointestinal distress The carbohydrate percentage is based on grams of carbohydrates 100ml of liquid So let s say you are drinking one water bottle per hour and let s also assume that this fluid contains 18 ounces and 140 calories of carbohydrates This amounts to 532 ml of fluid and 35 grams of carbohydrates 4 calories per gram So our drink combination would be 35 grams 532 ml 6 5 carbohydrate solution This would probably work for most people However let s say you also ingest a portion of Cliff Bar or Power Bar containing 200 calories that hour You would still have to factor this into your total consumption Instead of 140 total calories you now have 340 calories taking your carbohydrate concentration to 16 If you repeat this hour after hour you may run into trouble Personally I treat my calorie needs and hydration needs as two separate entities For hydration I only use water and for my calorie and electrolyte needs I use E Gel Let s say that it s a really hot day Although my calorie needs will remain about the same I ll have to drink more water to stay hydrated If I depended on a carbohydrate drink for my fluid needs then I would risk the chance of exceeding what my body is capable of processing calorie wise and potentially go into gastrointestinal distress Other Factors to Consider First each sport will influence how many calories you process Running for example creates a bigger challenge when trying to ingest calories since you have the repetitive pounding to jar things up a bit Cycling creates less of an issue So you need to treat your

    Original URL path: http://fitnesscoaching.us/ednurance-athletes-do-you-have-a-race-day-nutrition-plan/ (2016-02-16)
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