SiS Beginner Sportive Training Plan - 12 weeks

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "SiS Beginner Sportive Training Plan - 12 weeks"

Transcription

1 SiS Beginner Sportive Training Plan - 12 weeks This sportive training plan should give you a great start to your training if you re used to exercising 2-3 times per week already, with at least one bike ride a week as one of those sessions. The intention is that your target event ride is around miles in length. The key is to build up gradually, so try and not overreach early on even if you are feeling good. If you have any injury niggles that do not clear up quickly, make sure you see a sports physiotherapist or check with your GP. You may want to plan out your rides online before you go out to check the mileage of what you intend to do. Apps such as Strava and Garmin Connect are useful for this, and you ll often to be able to find somebody else s routes as inspiration in your local area. What do I eat and drink in the sessions? Most of us have enough stored carbohydrate in our bodies to last for at least 90 minutes of exercise, depending on the intensity. Generally you don t need any additional energy during your sessions if they don t last longer than 90 minutes. Hydration is still key though, so you can use SiS GO Hydro most of the time to provide electrolytes to aid hydration without any additional carbohydrate. Aim for 500ml-1000ml per hour, depending on your sweat rate. If you are going to be cycling for longer than 90 minutes, you need to take in additional carbohydrate during your ride in order to avoid completely depleting your carbohydrate stores and risk hitting the wall. You can absorb up to 60g carbohydrate per hour, and you need energy in a fast digesting, convenient format that is light on your stomach. Combining and SiS GO Isotonic Energy Gels or SiS GO Energy Bars are an ideal way to achieve this. There are meal and product recommendations throughout this plan as suggestions, but of course you can move these around as suits your schedule best. If it s more practical for you to do your long ride on a Saturday rather than a Sunday, go for it! Just swap the Saturday and Monday session around to a give you an easier recovery day the day after your long ride. If you have any questions, please get in touch at

2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Rest Rest Rest Rest Rest Monday Rapid Rest Tuesday Rapid Rapid Rapid Rapid Rapid

3 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 Week 6 Wednesday Rapid Rest Rest Rest Rest Rest Rest Thursday steady pace of rpm - 5 mins 110rpm - followed by 10 mins 80rpm - then 5 mins 110 rpm - warm down for 20 mins to a steady pace Rapid steady pace of rpm - 5 mins 110rpm - followed by 10 mins 80rpm,- then 5 mins 110 rpm, - warm down for 20 mins to a steady pace Rapid Pedal Rapid steady pace of rpm - 5 mins 110rpm - followed by 10 mins 80rpm - then 5 mins 110 rpm - warm down for 20 mins to a steady pace Rapid followed by,10 mins 80rpm, then 5 mins rpm, then 10 mins 80 rpm, 5 mins 110rpm, and finally warm down for 20 mins steady Rapid

4 week 1 week 2 week 3 week 4 week 5 week 6 Friday Rest Rest Rest Rest Rest Rest Saturday Sunday Steady paced rpm. Try some efforts on the hills - keep pedalling over the top. Steady paced rpm. Try some efforts on the hills - keep pedalling over the top.

5 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Monday Rest Rest Rest Rest Rest Rest Tuesday Steady pace, Increase your cadence up the hills, sitting in saddle as long as possible. Steady pace ride - increase effort by pedalling faster not by using a bigger gear. Steady pace. Keep cadence high. Wednesday Rest Rest Rest Rest Rest Rest

6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK Thursday followed by,8 mins 80rpm, then 5 mins rpm, then 8 mins 80 rpm, 5 mins 110rpm, and finally warm down for 20 mins steady Relax and enjoy. Practice using bottle while riding and taking energy bars out of back pocket. SiS GO Hydro followed by,8 mins 80rpm, then 5 mins rpm, then 8 mins 80 rpm, 5 mins 110rpm, 8 mins 80 rpm, 5 mins 110rpm and finally warm down for 20 mins steady followed by,8 mins 80rpm, then 5 mins rpm, then 8 mins 80 rpm, 5 mins 110rpm, 8 mins 80 rpm, 5 mins 110rpm and finally warm down for 20 mins steady followed by,8 mins 80rpm, then 5 mins rpm, then 8 mins 80 rpm, 5 mins 110rpm, 8 mins 80 rpm, 5 mins 110rpm and finally warm down for 20 mins steady Steady pace, throw in a few sprints up the hills to break up ride. Rest Rest Rest Rest Rest Rest Friday See further articles on carb loading for diet recommendations

7 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK hour ride Rest 3 hour ride 3 hour ride Saturday Pedal Pedal Steady pace, keep your cadence high, concentrate on climbing smoothly. Steady pace, keep cadence high. Have a nice light spin. Enjoy a bike ride at an easy pace. SiS GO Hydro 3 hour ride 3.5 hour ride 4 hour ride 4 hour ride 4.5 hour ride Sportive Event Day Sunday Pedal Pedal Pedal Ride with group or club. Have one tea stop - 15 mins. Ride with group. Have one tea stop. Keep cadence high. Keep going over the hills. required per hour. Have breakfast 2-3 hrs before. required per hour. Take a serving of SiS Overnight Protein before bed to aid recovery.

8 Understanding the plans To get the most from your training, you need to understand the different types of training that you are doing, what each ride is trying to achieve, its intensity and duration. Athletes generally plateau because their training is not structured, progressive or appropriate for their fitness level, experience or goal event. Listed below are the different elements of training that we incorporate into our training schedules. Obviously the combination, intensity and duration of these elements will depend on your level of experience, current fitness, time of year and the racing goals you are aiming for. Definitions With the increased use of technology many of us now have access to heart rate monitors and even power meters. Whilst these instruments help us measure our effort when training it is not essential to invest in more expensive kit unnecessarily. It is possible to ride on feel alone and with practice you will know instinctively what zone the effort being expended equates to if you were using either a heart rate monitor or power meter. Old-style coaches used to describe how hard the intensity was by how freely you could speak whilst riding. The basic zones are broken down as thus: Zone Effort 1 Easy You can speak as freely as if you were not riding you could probably even sing! 2 Slow Possible to hold a normal conversation 3a Steady Speaking becomes less easy but still just about able to hold a conversation. 3b Brisk Speaking will be difficult and require you to take a breath between sentences. 4 Threshold/Tempo only able to speak in short sentences between taking deep breaths 5 Hard possible to utter the odd word only 6 Very Hard unpleasant caveman type grunts at best Obviously this method of measuring effort is less objective than modern methods but does allow riders without such devices the chance to understand what effort they are making. In terms of heart rate: Zone 1 would equate to <60% Maximum heart rate Zone 2 around 70% Zone 3a around 75% Zone 3b around 80% Zone 4 around 85% Zone 5 around 90% Zone 6 as hard as you can. For more accuracy it is advisable to contact a coach and arrange to complete a simple test to determine your exact values based on your heart rate. Functional Threshold (FT) is described as the average effort that one can sustain in 1 hour of non-stop riding. It is similar to the power produced when riding a 25 mile time trial. There is a simple test devised by Hunter Allen of training Peaks that is used extensively to determine FT. Warm up for 20 mins Complete 3 X 1min efforts at around 120rpm with a minute rest after each. Ride easy for a further 4 minutes Ride as hard as possible for 5 minutes Ride easy for 10 minutes Ride as hard as you can for 20 minutes. (You should finish feeling that you can give no more!) You need to find out what your average power or heart rate for the final 20 minute effort would be. Multiply that average by 0.95 to arrive at your Functional Threshold. You will need access to a heart rate monitor or power meter for this test. Do not complete this test unless you are fit to do so.

9 EXample meal plans During the build up to your sportive event day your energy expenditure is likely to be increasing. As most of your training will be done at 65% or above of your heart rate max, carbohydrate will be your major fuel source. The amount of stored glycogen in your body will decrease if you do not replenish it completely. This can leave you struggling in your subsequent sessions. Recommendations for this kind of activity level in endurance athletes range from 6-10 grams of carbohydrate per kilo of body mass per day. To try and complement the advanced training program above, the below meal plan is aimed at high intakes of 7 grams of carbohydrate per kilo of body mass per day for a rider weighing 70kg. Typical day Example Sunday (long ride day) Breakfast Porridge oats 50g With 275ml skimmed milk 1 x Tablespoon honey 250ml Mixed berry smoothie 1 x Toasted bagel Breakfast 2 hours before: porridge oats 50g With 275ml skimmed milk + 1 x tablespoon honey Drink at least more 500ml of water/sis GO Hydro between waking up and starting your training session. Morning Snack SiS GO Energy Bar 40g During Ride -- longer than 90 minutes Take your first SiS GO Isotonic Energy Gel or SiS GO Energy bar 30 minutes into your ride, then repeat every 30 minutes alongside drinking 500ml per hour of. Lunch Large jacket potato with tuna mayo Cereal bar Post-ride -- within 30 minutes of finishing Have a as soon as possible after you finish, preferably. Continue to gradually rehydrate with SiS GO Hydro. Afternoon Snack Large banana 125g x Fruit yogurt 30g Dried fruit Lunch -- within 2 hours 1 x Chicken breast 175g Rice Large serving of mixed vegetables 200g Rice pudding & 1 x tablespoon jam Dinner 350g Chicken risotto 200g Rice pudding & 1 tablespoon jam Afternoon Snack 150g Greek yogurt, 25g oats & 200g mixed red berries. Dinner Salmon fillet Mixed roasted vegetables e.g. courgette, peppers, aubergine, cherry tomatoes, including two sweet potatoes. 200g Rice pudding & 1 tablespoon jam Evening Snack 400ml Strawberry milkshake Evening Snack SiS Overnight Protein

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:

More information

High School. Sports Nutrition and Performance

High School. Sports Nutrition and Performance High School Sports Nutrition and Performance Project Sponsors USDA Project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences,

More information

Season 2013. ~ Muhammad Ali

Season 2013. ~ Muhammad Ali Season 2013 The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road - long before I dance under those lights. ~ Muhammad Ali COACHING STAFF Senior Coach

More information

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates. Healthy Meals for Swimmers on the Go Notes on BREAKFAST - Start your day off right! Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

More information

FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS

FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS FUEL YOU R C OMP E T I T I V E S P I R I T NUTRITION AND HYDRATION GUIDELINES FOR SERIOUS ATHLETICS ELEVATE YOUR ENERGY Carbohydrates Are King Just like automobiles, our bodies require energy to perform.

More information

Oxford Bariatric Service Pre bariatric surgery diet Information for patients

Oxford Bariatric Service Pre bariatric surgery diet Information for patients Oxford Bariatric Service Pre bariatric surgery diet Information for patients Why do I need to follow a pre-operative diet? Before obesity surgery, it is essential that you follow a strict calorie controlled

More information

Eating Actively. Dr Patricia Heavey

Eating Actively. Dr Patricia Heavey Eating Actively Dr Patricia Heavey Key Topics Balanced healthy eating for athletes Good nutrition should form an important part of your preparation for running a marathon. Just as you will plan aspects

More information

Nutrition for best performance Badminton BRONWEN CHARLESSON

Nutrition for best performance Badminton BRONWEN CHARLESSON Nutrition for best performance Badminton BRONWEN CHARLESSON Question 1 Which of the following is the best fuel for training? A: Fat C: Carbohydrate B: Protein D: Alcohol Question 1 Which of the following

More information

Cycling Training Plan

Cycling Training Plan Congratulations on signing up for this fun and very rewarding challenge! Following this training plan will ensure that you are physically prepared and able to complete the bike ride safely and relatively

More information

WEIGHT GAINER S NUTRITION GUIDE

WEIGHT GAINER S NUTRITION GUIDE WEIGHT GAINER S NUTRITION GUIDE Gaining weight takes dedication! You must eat these meals everyday to stay on track. Included in this pack are the meal plan, supplement guide, fast food guide, and NCAA

More information

8 Week INTERMEDIATE 30-60MILE CYCLING TRAINING PLAN

8 Week INTERMEDIATE 30-60MILE CYCLING TRAINING PLAN RG Active 8 Week Intermediate 30-60mile Cycling Training Plan Page 1 8 Week INTERMEDIATE 30-60MILE CYCLING TRAINING PLAN RG Active 8 Week Intermediate 30-60mile Cycling Training Plan Page 2 The NSPCC has

More information

February 2006. 23 Best Foods for Athletes

February 2006. 23 Best Foods for Athletes 23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of

More information

1. Deciding on the Food Budget and Which Foods to Spend Most Money on.

1. Deciding on the Food Budget and Which Foods to Spend Most Money on. Ideas Meal and planning tips for to fit eating your budget together Here is a plan to help you make the most of your food budget to promote health and well being for you and your family. Try working through

More information

5 WEEKS TRAINING & NUTRITION PLAN

5 WEEKS TRAINING & NUTRITION PLAN 5 WEEKS TRAINING & NUTRITION PLAN You have signed up for a good cause Thank you for signing up for the 2016 Corporate Challenge 5K Race Against Cancer. This guide provides a 5-week activity programme to

More information

Youth Soccer Players Nutrition Schedule

Youth Soccer Players Nutrition Schedule Youth Soccer Players Nutrition Schedule Pride in the Program This is a guide used to assist in the healthy nutrition of a youth soccer player Table of Contents Typical Training Day Schedule..3 Tournament

More information

Q & A: Catherine Norton, Sports Nutritionist

Q & A: Catherine Norton, Sports Nutritionist Q & A: Catherine Norton, Sports Nutritionist 1. What should the breakdown of food in terms of fats/ carbohydrates/ protein for rowers in order to support high training volumes? What should you be eating

More information

Nutrition for Endurance: Cycling

Nutrition for Endurance: Cycling Nutrition for Endurance: Cycling Superior cycling ability comes from good training. However, without good food choices and the correct timing of meals, your training and performance will suffer. You need

More information

KEEPING OUR SEA DRAGONS FUELED

KEEPING OUR SEA DRAGONS FUELED KEEPING OUR SEA DRAGONS FUELED Sea Dragons Swim Team Nutritional Guide MORGAN FAMILY YMCA YMCA Youth Swimmers Guide to Healthy Living Keeping fueled and ready to be active at all times of day can be a

More information

FITTEAM 5. Overview. Keys to Success

FITTEAM 5. Overview. Keys to Success Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your

More information

TRAINING SCENARIOS & EATING DILEMMAS

TRAINING SCENARIOS & EATING DILEMMAS TRAINING SCENARIOS & EATING DILEMMAS 1. EARLY MORNING TRAINING Light pre-training breakfast Aim to eat within the hour before training. Vital for a successful, energy-fuelled performance in your training

More information

The Peak Centre for Human Performance. Who are these programs for? Description of Training Zones

The Peak Centre for Human Performance. Who are these programs for? Description of Training Zones The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether you exercise for performance improvements, health or fitness,

More information

Nutrition for Cycling. Cindy Milner, MSEd, CSSD, RD, CDN Sports Dietitian

Nutrition for Cycling. Cindy Milner, MSEd, CSSD, RD, CDN Sports Dietitian Nutrition for Cycling Cindy Milner, MSEd, CSSD, RD, CDN Sports Dietitian Goals of Sports Nutrition Prevent (or delay) fatigue Stay healthy (no colds, flu, etc.) Enhance Training Delay Fatigue Adequate

More information

SESSION 4. Session 4

SESSION 4. Session 4 Session 4 REVIEW NUTRITION ACTION PLAN REVIEW ACTIVITY ACTION PLAN REVIEW MIND-HEALTH ACTION PLAN Welcome to SESSION TOPICS Fueling Your Mind - Nutrient combining and Timing Benefits of Strength Training

More information

University College Hospital. Insulin Pump Advanced Bolus Options

University College Hospital. Insulin Pump Advanced Bolus Options University College Hospital Insulin Pump Advanced Bolus Options Children and Young People s Diabetes Service Introduction When you use an insulin pump, the insulin given to cover food is called an insulin

More information

nutrition coach for cyclists

nutrition coach for cyclists powerbar nutrition coach for cyclists Getting to the finish line faster needs successful training supported by the right nutrition. PowerBar is a registered trademark owned by Société des Produits Nestlé

More information

Sports Nutrition and the High School Athlete Commack High School. Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011

Sports Nutrition and the High School Athlete Commack High School. Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011 Sports Nutrition and the High School Athlete Commack High School Presented by: Cynthia A. Proscia, R.D., C.N.D., M.C.H.E.S Adelphi University, 2011 Objectives for tonight O Determine the difference between

More information

Practical Sports Nutrition: Food for Athletes and Sports People

Practical Sports Nutrition: Food for Athletes and Sports People Practical Sports Nutrition: Food for Athletes and Sports People Dr Karen Reid PhD BSc. Nutrition (Hons) Registered Dietitian & Sport and Exercise Nutritionist (rsen) Director: Performance Food Ltd www.performancefood.co.uk

More information

CALORIE NEEDS Minimum: Current weight (lb) x 20 = number of calories for males Current weight ( lb) x 15 = number of calories for females

CALORIE NEEDS Minimum: Current weight (lb) x 20 = number of calories for males Current weight ( lb) x 15 = number of calories for females NUTRITION CONDITIONING GOALS FOR ATHLETES Leslie Bonci, M.P.H., R.D. (412)432-3674 or email: boncilj@msx.upmc.edu Director- Sports Medicine Nutrition University of Pittsburgh Medical Center Health System

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

Nutrition and Dietetic Department. Sensible Swaps. The choice of foods that you make can make a big difference to whether you lose or gain weight.

Nutrition and Dietetic Department. Sensible Swaps. The choice of foods that you make can make a big difference to whether you lose or gain weight. Nutrition and Dietetic Department Sensible Swaps The choice of foods that you make can make a big difference to whether you lose or gain weight. Choosing the healthier options as shown here would save

More information

16 Week ADVANCED 100MILE CYCLING TRAINING PLAN

16 Week ADVANCED 100MILE CYCLING TRAINING PLAN RG Active 16 Week Advanced 100mile Cycling Training Plan Page 1 16 Week ADVANCED 100MILE CYCLING TRAINING PLAN RG Active 16 Week Advanced 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with

More information

This chapter presents

This chapter presents Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

More information

simple steps give you for good bowel health

simple steps give you for good bowel health simple steps give you for good bowel health This booklet contains simple steps you can take to help achieve good bowel health. This is important to everyone, as these small changes will help your digestive

More information

A HIGH CARBOHYDRATE, LOW FAT DIET

A HIGH CARBOHYDRATE, LOW FAT DIET Breakfasts Cornflakes - 80g Fruit n Fibre - 80g Banana (chopped) - 100g Fruit juice - 250 ml Bread/toast - 2 slices Bread-toast - 2 slices Low fat spread - 10g Low fat spread - 10g A HIGH CARBOHYDRATE,

More information

Top 10 Nutrition Tips for Runners

Top 10 Nutrition Tips for Runners Top 10 Nutrition Tips for Runners Susan Kundrat, MS, RD, CSSD UWM Nutritional Sciences Program Director Department of Kinesiology kundrat@uwm.edu Tip #1: Maximize Energy *Eat the right amount of energy

More information

Eat Right to Play Right Nutrition for the Soccer Player

Eat Right to Play Right Nutrition for the Soccer Player Eat Right to Play Right Nutrition for the Soccer Player PLAYERS! Competition is stiff! Give yourself the edge and Help yourself to be the very best you can be! What you put into your body does affect your

More information

Nutrition Consultation Report

Nutrition Consultation Report Nutrition Consultation Report Name: M.G. Date of report: 9/2014 Age: 54 y.o. Female Occupation: Assistant Manager, Gym; Group Fitness Instructor Sport(s) of Choice: Running, Lifting Reason for nutrition

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

STRENGTH ALL BLACK TRAINING TRAIN LIKE AN WITH DR. NIC GILL

STRENGTH ALL BLACK TRAINING TRAIN LIKE AN WITH DR. NIC GILL TRAINING These training guides have been designed by Dr Nic Gill to provide advice of a general nature and an indication of the types of training exercise he recommends for the All Blacks. The All Blacks

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertility Food Folklore Almonds a fertility symbol throughout the ages. The aroma

More information

8-week training program

8-week training program 5k 8-week training program t H e g o a L o F t H i S p L an i S n t to get Yo U a C ross t H e FiniSH Line, it S to get t H e B e S t V e r S i o n o F Y o U a C ross t H e FiniSH Line. ContentS 04 i ntroduction

More information

UIW ATHLETICS WEIGHT GAIN NUTRITION GUIDE

UIW ATHLETICS WEIGHT GAIN NUTRITION GUIDE UIW ATHLETICS WEIGHT GAIN NUTRITION GUIDE SOME THINGS YOU SHOULD KNOW You are what you eat When training is strenuous and you are more active, you will need more food. Supplements will NEVER make up for

More information

Beverages Coffee / tea portion 3,07 Refreshments 0,33 l 3,07. Fresh juice. Fruitie (juice-based) Smoothie (yogurt- based)

Beverages Coffee / tea portion 3,07 Refreshments 0,33 l 3,07. Fresh juice. Fruitie (juice-based) Smoothie (yogurt- based) CONFERENCE CATERING from 1.4.2015 Beverages portion 3,07 Refreshments 0,33 l 3,07 3,07 Fruitie (juice-based) 3,77 Smoothie (yogurt- based) 3,77 Fruitie (juice-based) 13,50 / ltr Smoothie (yogurt- based)

More information

thetrilife.com 12 Week First Sprint Triathlon Training Program

thetrilife.com 12 Week First Sprint Triathlon Training Program thetrilife.com 12 Week First Sprint Triathlon Training Program Is this the program for you? This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been

More information

GET FIT, GET FAST! Use a heartrate monitor to gauge your level in order to determine the right effort.

GET FIT, GET FAST! Use a heartrate monitor to gauge your level in order to determine the right effort. GET FIT, GET FAST! The Trainer Workouts in this document are really tough. Be certain to get a thorough medical checkup before attempting any portion of this series. The set of 12 workouts addresses the

More information

gestational diabetes my pregnancy, my baby, and me

gestational diabetes my pregnancy, my baby, and me gestational diabetes my pregnancy, my baby, and me What is Gestational Diabetes? Gestational diabetes occurs when your body cannot make adequate use of sugar in the blood. It is first found during pregnancy.

More information

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours) Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and

More information

of foods opposite that are arranged in a circle. against illness as well as helping to make energy available from your food. You should aim to eat

of foods opposite that are arranged in a circle. against illness as well as helping to make energy available from your food. You should aim to eat Eating and Drinking for Action Your body needs fuel and fluids to stay alive and to allow your muscles to work during exercise. You get fuel and fluid from the foods and drink you take in everyday. Energy,

More information

Sports Nutrition for Karate. Reid Reale Accredited Sports Dietitian

Sports Nutrition for Karate. Reid Reale Accredited Sports Dietitian Sports Nutrition for Karate Reid Reale Accredited Sports Dietitian Why should we worry about the food we eat? General health & wellbeing Supports/fuels training Aides recovery Helps achieve ideal weight

More information

Nutritional Advice for Competitive Swimmers

Nutritional Advice for Competitive Swimmers Nutritional Advice for Competitive Swimmers Motivation, training and the genes you get from your parents are considered by many athletes and coaches to be the most important factors for successful athletic

More information

Carbohydrate Counting

Carbohydrate Counting Carbohydrate Counting What is Carbohydrate Counting? Carbohydrate counting is a meal-planning tool that many people use to manage their blood sugar. Carbohydrate counting, or carb counting, is done by

More information

Sports Nutrition for the Serious Youth Athlete. Jennifer Sacheck, PhD, FACSM Friedman School of Nutrition Science & Policy Tufts University

Sports Nutrition for the Serious Youth Athlete. Jennifer Sacheck, PhD, FACSM Friedman School of Nutrition Science & Policy Tufts University Sports Nutrition for the Serious Youth Athlete Jennifer Sacheck, PhD, FACSM Friedman School of Nutrition Science & Policy Tufts University Key Sports Nutrition Issues for Youth Athletes Consuming adequate

More information

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th)

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Monday, March 19 Tuesday, March 20 Thanks for using this 12-week SPRINT Training Plan. Monday and Fridays each

More information

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list.

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list. HNS S BEVERAGES Stay away from sugary soft drinks. Have skim milk in your coffee with no added sugar. Drink at least 8 glasses of water throughout the day. Water is essential for metabolism, so don t let

More information

Blood Sugar Log. Breakfast (daily) Before Lunch Before Dinner Bedtime

Blood Sugar Log. Breakfast (daily) Before Lunch Before Dinner Bedtime Blood Sugar Log Date Before Breakfast (daily) Before Lunch Before Dinner Bedtime DIABETES MANAGEMENT (HEMOGLOBIN A1c) Your Hemoglobin A1c is the blood test that tells your doctor how well you are managing

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

www.cyclesportcoaching.com Cycling Training David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com

www.cyclesportcoaching.com Cycling Training David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com Basics www.cyclesportcoaching.com of Cycling Training n David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com 0 Disclaimer This e-book is intended to inform the reader of the basics of a cycling

More information

Sports Nutrition for the Youth & High School Athlete

Sports Nutrition for the Youth & High School Athlete Sports Nutrition for the Youth & High School Athlete For young athletes (for example: ages 7 12) eating a healthy, balanced diet and getting proper rest are the two most important directives to support

More information

Plan a Pre-Game Lunch

Plan a Pre-Game Lunch Plan a Pre-Game Lunch Plan a menu to cook for class. Groups can be decided, each group may prepare one dish to complete a full meal for the whole class or groups can plan a meal to prepare for the students

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

Days 1 and 2: Bariatric Clear Liquids

Days 1 and 2: Bariatric Clear Liquids Gastric Bypass Diet Days 1 and 2: Bariatric Clear Liquids Duration: 2 days Food consistency: Bariatric clear liquids, which includes clear, non-carbonated, noncalorie, caffeine-free liquids such as: o

More information

Nutrition for Active Youth. Lisa Needham, MSc, RD Public Health Dietitian Wellington-Dufferin-Guelph Public Health

Nutrition for Active Youth. Lisa Needham, MSc, RD Public Health Dietitian Wellington-Dufferin-Guelph Public Health Nutrition for Active Youth Lisa Needham, MSc, RD Public Health Dietitian Wellington-Dufferin-Guelph Public Health Outline Hydration Eating Before Activity Eating Post Recovery Your Questions: Eating on

More information

Paediatric Diabetes: Carbohydrate counting

Paediatric Diabetes: Carbohydrate counting Department of Nutrition and Dietetics Paediatric Diabetes: Carbohydrate counting Everyone with diabetes need to be careful about the foods they eat to ensure that their blood glucose levels stay as close

More information

Distance Runners Nutrition Guide

Distance Runners Nutrition Guide Distance Runners Nutrition Guide Dear athletes and parents, The purpose of this nutrition guide is to prepare distance runners for optimal performance. While the purpose of this guide is not to force you

More information

Type 1 Diabetes Carbohydrate Counting and Insulin Adjustment

Type 1 Diabetes Carbohydrate Counting and Insulin Adjustment Type 1 Diabetes Carbohydrate Counting and Insulin Adjustment Page 24 Patient Information About this workbook Welcome to this workbook. Some of the topics in the workbook are addressed using a question

More information

Type 1 Diabetes Management Based on Glucose Intake www.utmem.edu/endocrinology click Patients (Revised 7/13/2007)

Type 1 Diabetes Management Based on Glucose Intake www.utmem.edu/endocrinology click Patients (Revised 7/13/2007) Type 1 Diabetes Management Based on Glucose Intake www.utmem.edu/endocrinology click Patients (Revised 7/13/2007) The following is a system of insulin therapy, diet management, and blood glucose monitoring

More information

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100 BREAKFAST For breakfast, choose any of the following combinations: ½ avocado (approximately 1gr), + 2 strawberries (medium 12g approximately) + 1 spoonful of mixed nuts (any of your choice approximately

More information

coolf et.org

coolf et.org g olf or w. coo n lf o o d p l a et. g or co w w et. ww w.efa d.o.eufic.org w ww rg Do you remember when you learned to ride a bike? The most important part was getting the balance right. Once you could

More information

PHOENIX TRACK & FIELD

PHOENIX TRACK & FIELD PHOENIX TRACK & FIELD Middle & Long Distance Training Guide 2013 800, 1500, 3k PhoenixTrack.net Facebook.com/PhoenixTrack #phoenixtrack Coach Jantzer 541.261.6902 jantzer@phoenixtrack.net Coach Davis 541.531.8528

More information

Bike Training Guide. Non-Cyclists / Low Fitness. Social Cyclists / Moderately Fit. Regular Cyclists / Fit. Do I really have to train?

Bike Training Guide. Non-Cyclists / Low Fitness. Social Cyclists / Moderately Fit. Regular Cyclists / Fit. Do I really have to train? Bike Training Guide Do I really have to train? Yes! Cycling Challenges are designed for people of average fitness as long as you are prepared to train. You should start training several months before the

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan .. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45

More information

FRIENDS OF NORRIS COTTON CANCER CENTER

FRIENDS OF NORRIS COTTON CANCER CENTER The Prouty Ultimate Training Guide You can do it! This can help! http://theproutyultimate.org/ FRIENDS OF NORRIS COTTON CANCER CENTER Training for The Prouty Ultimate The Prouty Ultimate is a significant

More information

Sports Nutrition, Recovery and Hydration

Sports Nutrition, Recovery and Hydration Sports Nutrition, Recovery and Hydration Endurance Events Carbohydrate-Loading Eat a high carbohydrate diet 3-5 days prior to events 60-70% of your diet Endurance Events Reduce training while carb-loading

More information

Nutri Lean Lifestyle 30

Nutri Lean Lifestyle 30 Nutri Lean Lifestyle 30 Day 1-2 ( phase 1 - detoxification) Morning 1 Probiotic 1-1.5 scoops Forever Lite Shake /300 ml natural, juice without sugar or soya milk ( might be repeated for dinner ) 2 Forever

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

Nutrition and Dietetics. Irritable bowel syndrome (IBS) with constipation, wind and bloating

Nutrition and Dietetics. Irritable bowel syndrome (IBS) with constipation, wind and bloating Irritable bowel syndrome (IBS) with constipation, wind and bloating What is IBS with constipation, wind and bloating? You may find that you do not empty your bowels as often as you would like which causes

More information

Instructions for Using the Meal Plan and Daily Food Checklist:

Instructions for Using the Meal Plan and Daily Food Checklist: Instructions for Using the Meal Plan and Daily Food Checklist: 1. Start by selecting your calorie level based on the below chart. For example, if you would like to maintain your body weight, find your

More information

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator

Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses

More information

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY Objectives After this presentation, you will be able to list ways to incorporate fruits and vegetables into

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

Nutrition for Cyclists

Nutrition for Cyclists Nutrition for Cyclists Eating the right combination of carbohydrates and protein can help you become a stronger and faster cyclist, and help your muscles recover quicker from each exercise session. What

More information

Importance of a Meal Plan Meal Plan Guidelines

Importance of a Meal Plan Meal Plan Guidelines Importance of a Meal Plan Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In many cases simply going to the gym does not live up to the expectations of

More information

Your Responsibility as an athlete.

Your Responsibility as an athlete. Your Responsibility as an athlete. Is does not matter how hard you train or practice; it does not matter how often you run or how many hours you spend in the weight room; if you are not eating correctly

More information

Treatment for people who are overweight or obese

Treatment for people who are overweight or obese Understanding NICE guidance Information for people who use NHS services Treatment for people who are overweight or obese NICE advises the NHS on caring for people with specific conditions or diseases.

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

MAKING CARBS COUNT Why totting up totals can help your control

MAKING CARBS COUNT Why totting up totals can help your control ISSUE 17 MAGAZINE MAKING CARBS COUNT Why totting up totals can help your control WINTER FEET Seasonal care to avoid sore paws PLUS New Products roovy giveaways News (for T1 and T2) ELEANA PAPADOPOULOU,

More information

TRAINING SCHEDULE & TIPS

TRAINING SCHEDULE & TIPS TRAINING SCHEDULE & TIPS January Training Schedule February Training Schedule March/April Training Schedule May/June Training Schedule Consult your physician or medical care provider before starting this,

More information

Food Policy. Nut Allergy Awareness. Introduction

Food Policy. Nut Allergy Awareness. Introduction Food Policy Introduction Ropley Primary School is committed to giving consistent messages about all aspects of health to understand the impact of particular choices and to encourage decision making, develop

More information

Carbohydrate Counting (Quiz Number: Manatee3032009)

Carbohydrate Counting (Quiz Number: Manatee3032009) Page 1 The goal of Carbohydrate Counting is to make clear to you which foods affect your blood glucose and then to spread these foods evenly throughout the day (or to match insulin peaks and durations).

More information

Help yourself to eat well after jaw surgery

Help yourself to eat well after jaw surgery Help yourself to eat well after jaw surgery This booklet provides information about changing the consistency of food for people who are unable to chew properly following jaw surgery. This booklet was given

More information

A GUIDE TO IMPROVING NUTRITION IF YOU HAVE A POOR APPETITE

A GUIDE TO IMPROVING NUTRITION IF YOU HAVE A POOR APPETITE A GUIDE TO IMPROVING NUTRITION IF YOU HAVE A POOR APPETITE Information Leaflet This leaflet should only be used following assessment by a dietitian Your Health. Our Priority. Page 2 of 9 Introduction During

More information

COACHING IRELAND THE LUCOZADE SPORT EDUCATION PROGRAMME

COACHING IRELAND THE LUCOZADE SPORT EDUCATION PROGRAMME nutrition_layout 1 07/09/2010 15:02 Page 1 E M P O W E R I N G I R I S H S P O RT N U T R I T I O N A N I N T R O D U C T I O N nutrition_layout 1 07/09/2010 15:02 Page 2 2 N U T R I T I O N A N I N T

More information

How to Feed Your Growing Child Ages 2 to 5

How to Feed Your Growing Child Ages 2 to 5 How to Feed Your Growing Child Ages 2 to 5 PAGE 1 Canada s Food Guide recommends... One Food Guide Serving can be divided into smaller amounts and served throughout the day. Vegetables and Fruit Grain

More information

Diabetes WHAT YOU NEED TO KNOW. What is Diabetes? Inside:

Diabetes WHAT YOU NEED TO KNOW. What is Diabetes? Inside: Diabetes WHAT YOU NEED TO KNOW What is Diabetes? Diabetes means that there is too much sugar in your blood. Too much sugar causes damage to the body. Diabetes happens when there is a problem with a hormone

More information

Swimmers Nutrition. OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance.

Swimmers Nutrition. OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance. Swimmers Nutrition OBJECTIVE: To provide basic information on how proper eating and hydration can improve health and swimming performance. BASIC NUTRIENTS Carbohydrates, fat and protein supply energy (or

More information

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak

Low Fat Diet after Cardiac Surgery With or Without Chyle Leak Low Fat Diet after Cardiac Surgery With or Without Chyle Leak What is chyle? Chyle (sounds like kyle) is a milky white fluid that contains protein, fat, cholesterol, lymphocytes, and electrolytes. It is

More information