“Nutrition is the Fourth Pillar of Triathlon.”
YOU ARE AN IRONMAN!
As Triathletes and RD’s specialized in fueling endurance athletes…we want you to win!
You registered.
You celebrated.
You scheduled time off from work.
Now what?
We create annual / year long coaching programs that:
- Include functional/strength training,
- Base/build/pre/race/recover phases of training,
- Analyze deficiencies in your swim/bike/run and
- Develop custom workouts at the level you are at.
Then we apply our performance nutrition expertise and create custom fueling and hydration plans around your training so you can optimize training and recovery.
Let’s Get Started!
- Do you have a solid training plan but notice your energy levels are up and down during the week?
- Do you think your recovery food plan isn’t supporting your training?
- Trying to lose weight while preparing for your event?
- Heard about low carb and thinking about “cleaning up your diet” but not sure where to start?
We answer all these questions while creating an individualized fueling plan for your daily needs and training.
Decades of Skill & Proficiency
There is a lot of “dietary dogma” when it comes to physiology, metabolic efficiency, and the utilization of carbohydrate and fat during endurance exercise.
Fifteen years ago, carbohydrate was king. Since then, top researchers (e.g. Jeukendrup, Burke) in endurance sports science have looked at high fat versus low fat diets, and measured performance markers (not time to exhaustion), after placing “trained” athletes on different diets.
There is a time and place to utilize a variety of high, medium and low carb diets in combination with different grams of fat intake per day. It depends on your current food intake, biology/physiology, training status, crossover point, and aerobic fitness.
The body responds favorable to consistency in food intake and consistency in training.
The conclusion is that there is a lot of gray and no exact answer, just like the rest of nutrition and physiology
STEPS TO GETTING STARTED
01
DATA REVIEW
PLAN CREATION
- Review Training in Training Peaks or other workout log
- Measure sweat race and calculate ideal volume of fluid intake specific to the race duration
- Practice use of different concentrations of carbohydrate sports drink
- Practice use of different concentrations of electrolyte beverages
- Test variety of carbohydrate forms (bar, gel, blok, chew, beverage) and sources of carbohydrate (fructose, sucrose, glucose)
- Recommendations are specific to the race course and environment.
02
Review
ORGANIZE & IMPLEMENT
- Create 3 – 4 macronutrient goals specific for four different types of workouts
- Athlete implements change in daily food plan according to workout
03
TESET
TEST PLAN
- Feedback and recommendations on implementation of daily food plans
- Feedback and recommendations for pre/during/post fueling
- Test in training and review
04
RACE
RACE YOUR PLAN
Get ready to feel great, feel the burn and PR!
INITIAL CONSULTATION $325
— the first month consultation is the heavy lift of analysis and assessment.
Timing: Custom fueling and hydration plans require time to practice and implement, so we recommend starting this service at least six weeks out from either your “A” race or your highest volume weekend.
- 45 min.Zoom call to establish goals, gather history, race or training details
- 45 min follow up zoom call
- Review of current Training Plan (Training Peaks), data files, and fueling protocol
- Performance Plan that includes assessment and feedback related to training log, goal performance metrics, and initial fueling plan
- Expertise of a Certified Specialist in Sports Dietetics and triathlete applying evidence based fueling protocols
Follow Up / Additional Months $175
Follow up months are for existing clients who are in a maintenance phase, in need of 1 – 2 changes each month.
- 2 x 30 min follow up Zoom call
- Updated Race day fueling plan to reduce cramping, GI distress, bonking and improve recovery
- Expertise of a Certified Specialist in Sports Dietetics and triathlete applying evidence based fueling protocols
