Tag Archives: Sports Nutrition

Preparing for Long Runs (over an hour)

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This works for me – figure out what works for you than make sure you stick with it.

  • Wake-up at least 1.5 hours before my first planned activity
  • 2 cups of coffee (a must!)
  • 1 hour before run have a small bowl of oatmeal 
  • Drink about 12 oz of water through-out the morning
  • Figure out what I’m wearing (if cold layers) 
  • Eat Gu or small banana 15-10 mins before run
  • Foam Roll or dynamic stretching 15-10 mins before I leave for run
  • Decide how I’m feeling and what my goals for run are (Am I working on negative splits, pace or slow conversation pace)
  • If I’m running longer than an hour I bring water and Gu – I try and bring 100 cal of sports nutrition for every hour that I am exercising. I have a really hard time getting sports nutrition down so I make sure I practice what I plan on eating for race day.
  • GPS watch   
  • Sunscreen
  • Head out the door!  Image
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Preparing for a Long Training Day

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I’ve often been asked how people can workout for so many hours – the answer is lots of planning and a good pre workout routine. Today my workout will consist of 5.25 mile  run, teach bootcamp and than go on a 3 hour bike ride with my husband.

Pre long workout routine: (If I was just doing one workout I’d have my 2 cups coffee and call it good)

  • Wake-up at least 2 hours before my first planned activity
  • 2 cups of coffee (a must!)
  • 1.5 hours before 1st activity have a small bowl of oatmeal and one egg (I’m never hungry 1st thing in the morning so I need to force myself to eat)
  • Drink about 12 oz of water through-out the morning
  • Get all cycling gear in bag ready for husband to bring when he meets me for bicycling after bootcamp (make sure have about 400 cal of sports nutrition and 2 water bottles for 3 hour ride)
  • Walk dogs ( about 20 mins)
  • Foam Roll 15 mins before I leave for run
  • Decide how I’m feeling and what my goals for workout are (If I’m feeling strong my run pace will be faster – I like making goals for myself, helps keep me motivated)
  • Sunscreen
  • Head out the door!

Sports Nutrition

ImageI have often battled with bad belly on long rides and runs (lasting over 3 hours). I have a really hard time stomaching all the processed sports bars, gels and gu’s. One of the members of Urban Escape Fitness referred me to a great book: Feed Zone Portables, by Biju Thomas and Allen Lim. Book has a lot of great information (sometimes author goes into little more detail than 100% needed). Some of the highlights of book:

  • The recipes – tons to choose from and lots of pretty pics (to see what its suppose to look like)
  • Looks at how many calories you need and hour for endurance exercises
  • Understanding of how your body processed food and water
  • Addresses “Should we eat of drink our calories?”

My husband (the wonderful Ronald J Skoda) made two of the “portables” in the book: Blueberry & Chocolate Coconut Rice Cakes (see below) and Baked Eggs.Image

When reading through different recipes I thought there was no way this could be good – but surprisingly was delicious and exactly what my body needed for my workout day yesterday: Killer 1 hour spin class followed by 2.5 mile run, and to cap off the day teach bootcamp in the afternoon. I will test “portables” this weekend for my 3 hour bike and let you know how it goes.