American Birkebeiner

Q: Do you train to eat or eat to train?
A: That depends on where in the training cycle you are.

Training periodization involves changing the intensity (how hard), duration or volume (how long), and specificity (type of activity) needed to achieve a performance goal (skiing the Birkebeiner!)

This means that training changes throughout the year. A year-long plan is referred to as a macrocycle (see Periodization chart). This macrocyle has three mesocycles that last three to four months: Preparation, Competition, and Transition. The mesocycles can then be broken down into microcycles.

Parallel to the training plan is nutrition periodization. The overall goals of the nutrition plan are to provide:

• adequate hydration
• adequate energy to meet the needs of training
• carbohydrate to replenish liver and muscle glycogen stores
• protein to meet needs of muscle growth and repair
• key antioxidant and phytochemical nutrients to support the immune system.

Short term goals can be tailored to each microcycle of the training plan. Key points are outlined below.

GENERAL TRAINING (aka dryland training)

Weight loss. If a few extra pounds have crept on and made your clothes fell a little tight, this is the time to focus on weight loss. Aiming to lose 1 pound per week would mean a reduction of 500 calories per day. 250 calories could be subtracted from the diet and 250 additional calories could be burned with exercise.

Fluids needed to prevent dehydration. Water should be adequate - assuming that adequate electrolytes are being provided in healthy meals.

Eliminate beverages with calories. Watch for extra calories that beverages might bring: 16 oz sports drink is 100 Calories, 12 oz (good tasting) beer is about 150 Calories and a 12 oz skinny mocha latte could add 160 Calories. Eliminating liquid calories may be all you need to do to be successful with modest weight loss.

Space meals throughout the day. You muscles need energy throughout the day. So does your brain. Successful weight watchers always eat breakfast – and lunch – and dinner.

SPECIFIC TRAINING

Weight Maintenance. Calories need to match activity levels.
Calories for moderate activity: 37 – 41 kcal/kg/day (or 17 – 19 kcal/lb/day)

Focus on carbohydrates. This nutrient should be the major focus of calories (50-60% of energy needs). Good sources of carbohydrates include fresh fruits, vegetables and whole grain products.

Fat should be moderate (no more than 25% of total calories).

Protein needs increase to support the growth of muscle tissue. (1 g/kg or 2 g/lb).

Maintain adequate hydration. Weigh yourself before and after training. Each pound lost due to sweat is equal to about 2 cups of fluid.

Replace glycogen losses after training. Within an hour after training, take in some carbohydrate. This could be in a beverage (sports drink, fruit juice), fruit or snack item (cookie).

PRE-SEASON

This is the beginning of the competitive season. Practice nutrition techniques that you will want to incorporate through out the racing schedule.

Calorie needs are higher.
Calories for intense activity: 50 – 58 kcal/kg/day (23 – 26 kcal/lb/day)

Space meals throughout the day. Think of five-to-six meals of small to modest size rather than three large meals.

Be bland before training and competition. You may find that it is helpful to avoid high fiber and spicy foods two-three hours prior to training or competition. Familiar foods are often psychological aids.

Beverages to replace losses. Beverages can be helpful to replace calorie, carbohydrate as well as electrolyte losses that result from heavy training and competition. It is also a good idea to train with the same beverage that will be used at competitions.

COMPETITVE SEASON

Birkie Fever takes over here!

Calorie needs remain high. Weigh yourself weekly. You are aiming for weight maintenance throughout the entire season.

Carbohydrate loading may be a constant need during this time of multiple weeks of competition. Needs increase to 70-80% of total Calories (8 – 10 g/kg or 4 – 5 g/lb).

Practice food safety. Immunity is low at the end of hard training sessions and competitive events. Use your own water bottle and drink plenty of fluids. Take in a good food source of Vitamin C.

Practice using HEED Electrolyte Drink, the official electrolyte drink of this year’s American Birkebeiner.

Enjoy what you eat! Food should be at least half the fun. Here is where you are training to eat!

Recovery. Take some time off – before you…

Repeat this macrocyle from the beginning.