Answer: I hear you. Until I discovered this little tip I’m about to share, I was right there with you, scrambling to find the toilet with the shortest line.

Here’s what you should try: decrease your fiber intake fairly dramatically for about 2 days prior to the race. But rather than counting calories and worrying excessively at every meal, just incorporate a few of these simple steps (which, incidentally, will also help you carbohydrate load):

-Take any major fruit sources in your diet and substitute a half or a baked potato or serving of brown rice. Try to eat no more than 2 pieces of fresh raw fruit per day for the last 48 hours before the big day.

-Decrease the size of any salads by about 1/2 and substitute a healthy whole grain source like quinoa, amaranth or millet instead – or switch from salads to lettuce wraps, in which you can wrap brown rice, chicken, and salad dressing.

-The night before the race, have a serving of carbohydrate, like one sweet potato or yam (remove  the skin if you really want to decrease fiber even more), with an easily digested meat like salmon. A small serving of veggies or side salad is OK, but avoid a huge Caesar salad or a bunch of steamed cauliflower and broccoli.

When you get up in the morning, before you leave your hotel or home, have a cup of coffee if possible and do some light calisthenics, both of which will help you have a bowel movement before you actually arrive at the race site.

Finally, remember – it’s not about killing all the butterflies in your stomach, it’s just about getting them to fly in order!

Best of luck,

Ben Greenfield
MS, CPT, CSCS, CISSN
President, Pacific Elite Fitness
Director of Sports Performance, Rock Star Triathlete Academy
http://www.pacificfit.net/bengreenfield.html
http://www.rockstartriathleteacademy.com

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about the expert, and submit a question of your own below!

About the expert:

Ben Greenfield is recognized as one of the top fitness, triathlon, nutrition and metabolism experts in the nation. In 2008, he was voted as the Personal Trainer of the Year by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency. Ben is Director of Sports Performance and oversees the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, which offers metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance.

Ben hosts the highly popular fitness, nutrition and wellness website at www.bengreenfieldfitness.com, which features blogs, podcasts, and product reviews from Ben. In addition to coaching and training for weight loss and sports performance at http://www.pacificfit.net, Ben serves as a business and marketing consultant to fitness professionals, and is the host of a weekly syndicated fitness business blog and podcast at http://www.trainfortopdollar.com. Ben also directs the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and getting faster! E-mail: ben@bengreenfieldfitness.com

Ask a question of your own! If you have a question for the experts, submit it here either by emailing asktheexperts@peaksware.com or by posting it on our message boards. Your question could be featured in our next blog!

Conventional thinking says that if one burns more calories than they consume, weight loss should occur. Well, as I discuss in my 3DVD series, Rx Nutrition, ‘If it was that easy…it would be that easy.’ For an individual to get lean, he/she must align the ‘Big 4’: nutrition, weight training, heart rate training, and the mind-body connection. Let’s examine each one:

Nutrition:

Bump in the Road: The most common ‘hole’ in one’s nutrition that I see with such endurance athletes is that they eat too few calories. Too few calories, over time, can actually begin to slow one’s metabolism due to muscle wasting. This can put the body into too large a calorie deficit and this stresses the body. In response to this stress, the body is signaled to hold on to body fat and body weight.

Solution: As you progress from shorter to longer distance, be sure that your everyday nutrition and your in-training nutrition match your output. An athlete cannot consume the same calories during Olympic distance training as compared to Ironman distance.

Weight/Resistance Training:

Bump in the Road: The most common things that I hear are, “Rick, I do not want to get big” or “I just do not have the time.” Omitting weight training, with high volume cardiovascular training, is one of the easiest ways for an athlete to begin to waste muscle. Wasting muscle will leave us tired, fatigued, weak, and dehydrated.

Solution: Weight train at least 2 times per week; you will find that you are leaner, lighter, and your performance is improved. You will build good quality lean muscle.

Heart Rate Training:

Bump in the Road: Sure, as an endurance athlete, you must train sport specific (swim, bike, run); but, high volumes of cardiovascular training, combined with too large a calorie deficit, combined with the omission of weight training, combined with training at too high a heart rate too often, is a perfect recipe for wasting muscle. When an athlete trains too high (heart rate), too often, he/she may bypass their ability to burn body fat and go right to carbohydrate (glycogen) burning.

Solution: Outside of any specific anaerobic/high heart rate/speed workouts you are doing, be sure to keep your heart rate in an aerobic zone in order to maximize fat burning. (Refer to chapter 12, pg. 105 of Forever Fit)

Mind-Body Connection:

Bump in the Road: Many athletes beat themselves up for not being able to get lean despite all of the cardiovascular training. Their thoughts and beliefs are that they just cannot lose the weight no matter what.

Solution: Just as I mention in Rx Nutrition: Eating for Improved Performance in Life, Fitness, and Sport…whether you think you can, or whether you think you cannot, you are right. As I talk about in my book Forever Fit, ‘If you believe it, you can achieve it.’ Our mind can be our biggest asset or our biggest limiter. When an athlete starts to get his/her mind right, the body will follow.

If you happen to be an athlete that has fallen prey to this scenario, not to worry; take a look at your ‘Big 4’ and see if there are any holes that can be plugged. As you start to analyze these aspects, and make the necessary corrections, you will begin to see much bigger returns on your investment. Make it a great 2010!

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about the expert, and submit a question of your own at info@trainingpeaks.com

About the author:

Dr. Rick Kattouf II is the Host of Rx Nutrition, author of Forever Fit, ITCA Triathlon Coach, Food Psychology Coach, MMA Conditioning Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, author for Livestrong.com, and Inspirational Speaker. Rick can be contacted at www.teamkattouf.com.

Visit TrainingPeaks for TeamKattouf meal and training plans

“I never was super active or athletic growing up.  I played little league baseball, dabbled in tennis in high school, and failed miserably at basketball.  Most of my efforts were futile because I was overweight, out of shape, and more committed to academics. College was much of the same.  I rarely went to the gym.  I never really made exercise an essential part of my life until after I left college.  Even in the beginning years of my professional life, exercise was just a way for me to keep up and fight off what seemed to be the inevitable middle age weight gain.  I lifted weights pretty regularly, played a lot of softball, and even managed to get back into tennis after many years of never picking up a racket.  There was just something lacking though.  I didn’t love what I was doing and I started to dread going to the gym. I had started gaining weight, my workouts lacked focus, and I felt like I was stuck in a rut.  I needed something to get me going again, something to light a fire.  This is where running came into my life.”

“I went to witness my first marathon nearly 4 years ago when a friend ran her first full marathon in April of 2006.  I remember thinking how inspiring it was to see all of those people struggle and fight for something so hard.  I told myself then that one day I would run a marathon but I never really knew if I was serious. When I started searching for something to get me going again, running jumped to the top of my list because my employer sponsors many of the local races in Oklahoma City and pays your entry fees if you choose to participate.  Registration for the OKC Memorial Marathon came upon me and I couldn’t say no.”

“I was nervous.  I wasn’t sure I could actually do it and I questioned whether or not I would be disciplined and dedicated enough to follow through with it.  Regardless, I took the leap and with every passing week, I fell in love with running more and more.  What started out as an attempt to get back into shape quickly morphed into a way of life.  Now my schedule revolves around training or racing.  No longer do I find excuses to miss workouts.  I now find myself having to remember to not overdo it.”

“After a full year of running on my own and following a Hal Higdon novice training plan, I ran my first full marathon in Dallas, Texas, on December 13, 2009.  It was an experience I will never forget and one that propelled me to dream even bigger.  I started 2010 with a desire to do something more.  Running was still going to be the backbone of my workouts and schedule, but the thought of a triathlon seemed very appealing.”

“After performing a little research, I decided to join forces with the Leukemia and Lymphoma Society’s Team-in-Training program to train for the Capital of Texas Triathlon on May 31, 2010.  Not only would I be able to continue striving to make myself better, I could dedicate my training and hard work to help others in need.  It was a perfect fit and I am more blessed than ever to be able to raise money for those affected by blood cancers while I train for my first triathlon.  Each day and each dollar brings us one step closer to finding a cure and knowing that I am contributing makes every training session that more meaningful.”

“Joining up with Team-in-Training also introduced me to the TrainingPeaks program for the first time.  As part of our training, we were set up with a TrainingPeaks account where our coach uploaded a 16-week workout plan to take us from average athletes to an Olympic distance triathlon finishers.  The TrainingPeaks program also has allowed me to easily upload workouts from my Garmin Forerunner 310XT where my coaches can analyze my progress, see details of my individual training, and give me pointers on areas I need to improve.”

“For me, 2010 will also be a year where I build on the running base I formed in 2009.  Late in 2009, I struggled with Achilles tendonitis and really had to survive the last month of training leading up to my first full marathon.  Hopefully with the offseason rest and cross-training benefits I will be gaining from the triathlon, I can continue to improve my running and set new PRs in the marathon and half marathon.  I will get my first test this year at the OKC Memorial half marathon where it all started one year ago.  I have also signed up for my 2nd full marathon in October, when I make the trip to Chicago to join the mass of 45,000 people running through the Windy City.

“Along the way, I am also planning on becoming even more involved in my local running community and taking full advantage of the Brooks I.D. (Inspire Daily) program which I was accepted into in late January.  I plan on running several 5ks and 10ks in the Oklahoma City metro area and test out my bike skills in some area tours and duathlons when the time allows.  I also am focusing on continuing to build my blog and connect with other runners across the U.S. as we all strive to be better at what we love.  I am really excited about another year of reaching new heights, pushing my limits, and hopefully inspiring others to give running a shot.”

Read more about Bryan on his blog and contribute to his Team in Training efforts on his fundraising page!

Question:

Answer: You are making a crucial mistake by running your longest of the week the day after your long ride. This (long run) should be done when your legs are at their freshest time in the week, not the day after a long bike ride. This will not prepare you for what you will experience in the race.

“Chronic fatigue,” the kind you have the day after a long ride, is not the same as “acute fatigue,” the kind you have immediately after a long ride. Running long with chronic fatigue is a good way to become injured. If the weekends are the only time to get that long ride and run in then make Saturday your long run and Sunday your long ride. Your fitness will progress faster and you’ll avoid common breakdowns.

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks.

About the author: Jeff Vicario, an Elite TrainingBible and USAT Coach, can be contacted for further information at jvicario@TrainingBible.com.

As the days are starting to get longer, now is a great time to be thinking about your upcoming season. Keep in mind this advice from Joe Friel on the dangers of over-training!

Throughout most of the training year the workload should be just great enough to produce stress marked by fatigue and adaptation, but not so high that overtraining results. The level at which overtraining occurs is the “overtraining threshold.” Realize, however, that the overtraining threshold is a moving target. What causes overtraining when fitness is low is easily tolerated when fitness is high. For experienced athletes there actually comes a time when the overtraining threshold is exceeded in order to produce the highest levels of fitness.

As physiological adaptation occurs with improving fitness, the overtraining threshold rises. So the workload must rise along with it if fitness improvement is to continue. Most athletes recognize this phenomenon and allow for it by increasing the number of intervals within a workout, or by extending the length of a workout, or by doing repeats at a greater speed. The problem is that most athletes try to rush the process. But it’s simply not possible to speed up the changes that happen at the cellular level ¾ short of using drugs. The human body adapts to changes in workload slowly and steadily. Each individual athlete has his or her own unique rate of adaptation. The trick is to discover what yours is and then to abide by it when determining training workloads.

How can the overtraining threshold be identified? It’s tough to nail down, in part, because it’s always changing, but also because there are no universal and absolute standards. For example, I can’t say what a certain resting heart rate means for your level of overtraining. That must be determined individually. I’ve found, however, that there are several categories of markers that may predict when you are exceeding your overtraining threshold. They are:

· Fatigue that doesn’t go away with 48 hours of active recovery. Your legs feel tired or there is general body weariness that lingers even after you’ve taken it very easy for two days.

· A loss of control over emotions — evidence of anger, feeling sorry for yourself, moodiness, depression, grumpiness. In short, you’re hard to live with. Your spouse or roommate may be the first to recognize this.

· Performance declines. For example, you’re slower at the same heart rate, or for any given speed, heart rate is high. (Note that a high or low exercise heart rate alone does not indicate overtraining.)

· Self-confidence declines. This may be the best marker, but it’s hard to assess. One way to do it may be found in trying to visualize accomplishing a specific race goal. If it seems out of reach and farfetched, self-confidence may be low.

When any of these markers show up and linger for more than two or three days, there’s a good chance that the overtraining threshold has been exceeded. At this point the workload must be reduced immediately until you are back to normal. Then take time to evaluate what level of workload produced the problem, and make adjustments as you start back.

By learning to recognize and stay below your overtraining threshold while designing your season around your limiters and strengths, you’ll improve race performances both in the short and long term. That’s smart training.

Joe Friel is the author of The Triathlete’s Training Bible, The Cyclist’s Training Bible and other books. He has free self-coaching resources, based on his books, posted on line at www.trainingbible.com.