Tri Nutrition — It’s All About Sustainable Energy

Guest Blog by Rhea Kennedy, Food Writer and Aspiring Triathlete

There’s nothing like squirting a Gu, chewing a chew, or popping a Shot Blok to make you feel like an athlete. It’s not just because it looks cool to tear open little packages with your teeth or deftly swipe a bike’s water bottle from its cage at 25 m.p.h. In addition to all that, slurping or chewing the right things can really make a difference in your training and racing. I’m living proof, having survived my first sprint triathlon and only once commenting that I was going to die.

Somehow, through eating well leading up to the race and then fumbling with a gel and drinking Cytomax, I guess I managed to do what the experts recommend. That is, keep up my carbohydrate reserves and replenish lost calcium, sodium, potassium, and magnesium.

I was reluctant to look into tri nutrition, because sustained energy and sustainable, healthy athletic nutrition seemed at odds.

The most ubiquitous form of sports nutrition–Gatorade–is a great example of what I don’t like about this kind of thing. It’s dyed all sorts of crazy (and potentially carcinogenic) colors and sweetened with high fructose corn syrup.* It’s also marketed as an everyday drink when most of the time you don’t need to pour extra sugar and sodium into your body. To top it all off, it’s sold in individual plastic bottles, which is another nail in the coffin of our delicate environment.

As I considered the offerings, however, I decided there’s good news.

First off, the best stuff you can put in your body is food. Eating a variety of whole, unprocessed foods will give you sustained energy and balanced nutrients.

For intense training and races, Hammer Nutrition products are a good choice. They do not have artificial colors or flavors. Hammer also parallels the nutritional best practices of the day and gives you complex carbohydrates instead of simple sugars. Another great thing about Hammer is you can buy their drinks in powder form and mix them in your own reusable bottle. You can find these products at cycling and sports stores.

Clif makes many good products. I’ve tried and liked Shot Bloks, which are naturally flavored and colored and even organic. There are similar chews from the Luna line called Moons (also with organic ingredients). Then of course you’ve got Clif Bars, Luna Bars, and ZBars. The bars are widely available, and the Shot Bloks I’ve seen in running stores.

Other tips:

Don’t make bars and sports drinks part of your everyday eating habits — save those for your workouts and races. The best pre-race breakfast, I’ve heard, is a bagel with peanut butter.

Don’t rely on energy boosters to make up for lack of sleep, inadequate training, being sick, or a hangover!

Don’t wait until you feel thirsty to drink.

Don’t worry too much about over hydration (aka hyponatremia) for shorter races. It’s much more likely you’ll become dehydrated at those events if you’re not careful.

Don’t be afraid to eat carbs and fat. Carbohydrates are our primary source of quick energy and if you believe that competing is mental, then consider that fat makes up 60% of your brain!

Do eat lots of whole foods like unrefined grains and fresh fruits and vegetables every day (sorry if I sound like a broken record at this point, but it’s true!).

Do think about your nutrition on and off the treadmill.

Do drink plenty of water if you use gels to make sure you absorb them and don’t feel sick to your stomach.

Do experiment with gels, drinks, and other products while you’re training so you’ll get used to what works for your body.

Do eat a full spectrum of colorful foods — as long as they’re naturally that way!

Do rehydrate and eat some good carbs immediately after the race to aid recovery.

Do take this fun nutrition quiz.

*The jury is still out on high fructose corn syrup, health-wise, but from a sustainability perspective, it’s still in the dog house. It encourages CO2-emitting processes and overproduction of corn.

The PennySaver Triathlete: Part Two

Bike - If you don’t already have one, a bike will be your biggest expense. You can find good deals by shopping off season, and looking at past year models. Some chain bike stores, such as Performance, have a house brand. This is a good way to avoid the cost of buying a brand like Specialized or Trek. I got a nice aluminum Performance road bike for $600. It had been in the store two years, so the manager was anxious to get rid of it. Current year models with the same components were selling for $1100 or more. You can also shop E-Bay, but again, you need to try out a similar bike so you know if it is the right size for you. Riding the wrong size bike, or even one with the wrong frame geometry can cause you a lot of pain and lead to injuries. It’s best to support your local bike shop instead of buying online. If you already have a mountain or hybrid bike, you’ll be fine using that (and you won’t be the only one out there on one, either). Just remember that you won’t do as well as people who have road bikes. If you’re only competing against yourself, finishing near the bottom doesn’t matter!

Make sure that your bike has two water bottle cages. You’ll need one for plain water and one for an electrolyte replacement drink (very important if you don’t want to bonk near the end of an event). Invest in a medium sized saddle bag to carry basic tools (allen wrenches, tire levers, patch kit, and spare tube). You can find inexpensive cages and bags at any bike or sporting goods store. A mini bike pump runs about $25-$40, but you really do need to have one. If your tire blows during a race, there may not be a support van to help you out. If it blows during a training ride, you may be in for a long walk home. So, learn how to change a tire and always carry the essentials with you. It’s also a good idea to learn how to fix a broken chain. This can be frustrating at first, but with practice you’ll get the hang of it. Finally, invest in a tune-up before your first event, to make sure the gears, brakes, and tires are in good condition. Worn tires make tube blowouts more likely.

Unless you enjoy pain in your nether regions, proper bike shorts are a must. Spinning shorts won’t cut it for longer rides. Women who are prone to yeast infections should buy cotton blend shorts. These can be hard to find, but Performance Bikes usually has some. Bike jerseys are nice because they have rear pockets to stash snacks, kleenex, or whatever. Also, they come in groovy designs and can make you feel hardcore. But, you can get by with any wicking shirt. Avoid cotton! Bike Nashbar is a great place to find inexpensive clothing. Look for their brand and closeout deals. Unfortunately, local bike shops are not the best place to get good deals on clothing.

Well-padded bike gloves are another essential item. Riding without gloves can damage the nerves in your hands. You’ll be more comfortable with gloves and if you crash spectacularly, your hands won’t get scraped up. One other must-have is a helmet. Wear it all the time, even while riding on bike paths or quiet country roads. I hit a car one time (yes, I hit the car, not the other way around) and went flying onto the pavement head first. My helmet split apart from the impact, but I only had a mild concussion. Wheew! Finally, avoid blisters by buying thin, wicking socks.

Clipless pedals and specialized bike shoes are a surefire way to up your performance on the bike. They can be very expensive, though. If you’re aiming for competitiveness, you’ll need to invest in shoes and clipless pedals. If you’re only competing against yourself and don’t mind finishing near the bottom, don’t shell out $100-200. After two years of doing triathlons, I’ve decided to invest in clipless pedals and bike shoes. Because I’ve had problems with my knee, I bought the Speedplay Zero system (also known as the lollipop system). These pedals allow for more “float” or movement, so that you’re not constantly pedaling in one position. Speedplay pedals are definitely on the high end of the price range. The most affordable system is SPD (not to be confused with STD). You can find SPD pedals online for as little as $25. Most bike shoes are compatible with several different systems (except for Look, which has an unusual pedal design). You can buy a Nashbar brand shoe for $25-50 and wear that with just about any pedal. But if you’re willing to make the investment in pedals and shoes, consider paying a little extra for a triathlon specific shoe design. These have features to help make your swim to bike transition smoother, such as a heel loops to pull the shoe on quickly and a single velcro closure.

Toe clips are an affordable alternative to clipless pedal systems. These are little foot cages for your shoe. You can get a pair for $25 or so, and they will give you more power going up the hill. Another inexpensive trick is to wear a pair of stiff-soled shoes for the bike ride, rather than running shoes. This enables you to transfer more power to the pedal, since running shoes are designed to absorb pressure. Of course, wearing different shoes for the bike and run means that you’ll spend more time in the transition area. So, the net benefit may be nil.

Coming soon … Part Three: Running

The Pennysaver Triathlete: Part One

Getting started as a triathlete requires some initial cash outlay. Not only do you need the basics (swimsuit, bike, running shoes), but you’ll find tons of gear and gadgets designed to help you train and compete better. If you’re a product junkie like me, the prospect of so much shopping makes you salivate. If you’re like my friend Rhea, you start muttering about conspicuous consumption and the class stratification of the sport. Penny pinchers take heart – you can be a frugal triathlete. Here are some tips on how to save and which gear is truly essential.

Swim – you can get by with your beach bikini, but you’ll feel more hardcore in a sport swimsuit. But don’t pay $80 at a sports store. Shop online for last year’s models, or hit your local discount clothing store. I recently found a Speedo suit at TJ Max for $15. Trisuits are nifty swimsuits designed for all three parts of the race. They save time during the transitions, but they are also ridiculously expensive. Sales at online triathlon sport companies are your best bet for a deal. The cheapest I ever found was about $35, but it was canary yellow. Yuck. Luckily, my fiance gave me a groovy Danskin trisuit for my birthday last year. Never underestimate the motivating power of cool clothing.! Before that, I swam in a pair of spinning bike shorts (the thick padding in regular bike shorts will soak up too much water) and a sports bra. It worked fine, even if it wasn’t the classiest outfit in the field.

Goggles are a must. I made the mistake of doing an open water swim without them one time. There’s no chlorine in a lake, so I don’t need them, right? Wrong. I couldn’t see a thing! Goggles make it easier to sight the course markers and eliminate squinting into the early morning sun. It’s good to have a tinted pair for sunny days and a clear pair for overcast weather. Also, you won’t have to panic if the strap on one breaks the morning of the race. You can get a perfectly good pair for $5 at Target.

At open water races, swim caps are usually provided. You won’t get one for pool swims, though, and you’ll need one for training. For women, I highly recommend spending a couple of extra dollars on a silicone cap. If you have long hair, latex will worsen the breakage and damage done by chlorine. Silicone caps slide on and off easily, sans gobs of hair. And while on the subject, let me plug my favorite hair care brand. Malibu Wellness makes a line of demineralizing products that are are great for getting chlorine residue out.

Wetsuits are a big investment and if this is your first season, you should probably hold off buying one until you know you’re going to stick with the sport. You can easily avoid early season open water swims, since plenty of sports centers offer pool swim triathlons before June. You can also rent a wetsuit from a local company like Go For It Sports. E-Bay is a good place to find used suits, but make sure you can return it if it doesn’t fit. Either that or go try one on at REI to find out what size you are.

Swim workout plans often call for an array of exotic looking training devices. I pretty much ignore these. If you’re just starting out and not hoping to place in your age group, you’ll be fine ignoring them too. If you do want to experiment with hand paddles, flippers, and styrofoam blocks that you stick between your thighs, your local pool will probably have some for you to use.

And don’t forget a pair of flip flops to protect your feet from nasty diseases that will turn your toesies gnarly and yellow for the rest of your life.

Triathlon Boot Camp

This past weekend I went to Pennsylvania for a beginner boot camp run by Mid Atlantic MultiSport. My mother couldn’t quite understand why I would pay money to be tortured, but I assured her it wasn’t due to any latent masochistic tendencies. Seriously, it was a fabulous experience and I highly recommend Bill Hauser’s clinic for anyone interested doing triathlons or upping their training level. My first two years doing sprints, I was happy just to finish. And if I finished strong, I was ecstatic. But this year, I wanted to increase my competitiveness. For a classic Type A personality, it’s a bummer to rank 3,639 out of 4,115 women in my age group. I set a goal of ranking in the bottom 20 percent this year (as opposed to the bottom 11 percent), so I signed up for boot camp. Bill waived the registration fee for my friend Rhea, who interpreted for me during the weekend. Without her, I wouldn’t have even bothered going. Waving hands for Bill!!

Despite some trepidation at getting pre-camp emails about the “short” run options (five miles is short?!?!), I arrived at camp excited and ready to have my swim stroke analyzed. If you’ve never had that done, let me tell you that seeing your fleshy thighs rippling in a mirror on the bottom of a pool is NOT fun. And a Jack Sprat Ironman pro videotaping me, too? How am I supposed to concentrate on my technique with that kind of distraction? Fortunately for my self-esteem, I had a female fitness coach analyze my swim stroke. Pamela Morris gave excellent feedback and worked with me in the in the pool a little bit while I practiced implementing her suggestions.

After swimming, we had dinner and met the other campers. The majority of us were women and I was secretly relieved to see I was not alone in being a few pounds over the typical endurance athlete weight. There was a wide range of age groups, with most people in their thirties and forties. Never too late to start! Everyone seemed warm, friendly and relaxed. A couple of people knew fingerspelling and some signs, so they introduced themselves. Bill kicked off the presentations with a talk about training programs and then we heard from USAT official Bob Wendling about race rules, safety and legal shortcuts. It seems that if you wear hearing aids during an event, it’s a good idea to let the race director and head official know, so they don’t disqualify thinking you’re wearing some fancy schmancy MP3 player (I personally have not mastered the art of toweling my hair, shaking water out of my ears, and putting in hearing aids while making the swim-bike transition in less than 2 minutes, so I just leave them off).

The next morning, I skipped the optional group run and went straight to breakfast.  Triathlon training nutrition is not for the carbophobic and one could make a case for eating as the fourth sport.  After breakfast, we heard tips from professional Ironman Ken Glah, who could go into stand-up comedy if he ever tires of running his EnduranceSports Travel company.  Then we headed off on the group ride.  I started out with the 20 mile group, but somehow along the way ended up on the 30 mile route.  I guess I should stop smiling and saying ‘ok!’ when the ride guides say something unintelligible to me.  It all turned out fine in the end, though, and I was pleasantly surprised to finish feeling pretty good.  I hadn’t been on my bike since last October!

After lunch (more carbs), we broke into small groups to do swim, bike and run clinics.  Swimming was up first for my group, so we got changed and hopped in the pool.  I have to say, I wasn’t expecting more exercise at that point and was dreading the session.  But Pamela and Villanova University swim coach Rick Simpson put us through an easy workout.  They showed us some drills to improve our technique and demonstrated the benefits of drafting while swimming.  Then, we practiced sighting and group starts.  Having done triathlons before, I had no qualms about clawing and plowing my way through the other swimmers.  But those who hadn’t experienced group starts appreciated the opportunity to see what it’s like.  Then it was back to the locker room where an impromtu jacuzzi party broke out.  I didn’t join because I knew if I got in the hot tub, I wouldn’t be getting out any time soon. 

The next workshop focused on bike safety and maintenance, and participants learned how to change a tire.  I engaged in the Deaf sport of text messaging, since I already knew how to fix a flat. We finished the day by learning stretching and strengthening exercises for triathletes.  Professional coach Todd Wiley also gave us some tips on making quick transitions.  The most important thing I learned from the day was that if you have a long workout, you’ll feel better if you have another light workout later in the day and end with a good stretching session.  I used to come home from a 20-30 mile ride and not move the rest of the day.  I didn’t realize that this was making me more stiff and sore because all the lactic acid sits around in my muscles.  Active rest is my new buzzword!

Of course, this doesn’t mean that I woke up the next morning feeling like a spring chicken. I hobbled my way to the Bryn Mawr Running Company for our group run.  Luckily, Bill set up a short “short” run of 3 miles and about 8 of us did that.  Again, I was happily surprised to find that I was actually able to complete the run.  The coaches were great about making sure no one got left behind and everyone felt supported no matter how long it took to finish the route.  Then we had breakfast (the fourth sport) and shopping (the fifth sport) in the running store.  My fiance is teasing me about how I managed to fit shopping into a boot camp weekend.  But hey, my credit card needs exercise too!  Later, the Bryn Mawr Running Company owner and employees talked to us about selecting gear and accessories like heart rate monitors.  Lots of cool goodies out there. I’m going to have to start my Christmas wish list early this year.

Boot camp finished up with a presentation by a sports medicine doctor and a q&a session with the coaches and staff.  The presentation focused on common injuries and their treatments.  I found it interesting that the male doctor went into detail about men’s groin injuries, but euphemistically referred to women-specific issues.  If you can say “third testicle,” why can’t you say “clitoral numbness”?  Especially when your audience is 83 percent women? The q&a session was a great opportunity to ask questions that arose over the weekend and hear other people’s issues. A final group ride was scheduled for the end, but only one woman signed up to do it. You go, girl!  As for me, I got in the car and went home.

Coming Out of the Woodwork

As I am too sore to go out and exercise, I decided to start a blog. Not sure if finger training is part of a good overall workout plan, though.  I’ve been doing sprint triathlons for two years and am training for my third summer season now.  This year I decided to up my competitiveness by attending the Mid Altlantic Multi Sport Triathlon Boot Camp the past weekend (hence the soreness).  During the camp (more about that later), I met Bob Wendling, a USAT official. Bob and I have been chatting via email about being deaf and doing triathlons, and our conversation got me thinking that it would be great to network with other deaf triathletes.  I hope this blog will be a meeting place for us and maybe inspire others to get involved in the sport.  If you’re an aspiring hearing triathlete and you enjoy this blog, I’d love to hear from you too.