TT017: Nutrition Discussion with Bob Seebohar

10/30/13 • 53 min

Triathlete Training Podcast: Triathlon, Ironman & Duathlon

Subscribe via iTunes Bob Seebohar I interview nutrition expert and dietician Bob Seebohar for a wide range of topics. Bob has a wealth of experience working with triathletes, including traveling with and assisting the 2008 US Olympic triathlon team. We discuss hydration, protein intake, sodium intake, sarcopenia, saturated fat, sugar and heart disease, blood sugar, fat burning, ironman nutrition, and more. Ironman Nutrition A segment of the podcast was devoted to Ironman nutrition. Bob thinks a well trained fat burning athlete can eat 100-200 calories/hour on the bike or even less. Bob's caloric recommendations are on the lower end of the spectrum for Ironman fueling recommendations. It works for athletes that are able to burn a lot of fat during the race. Bob’s sodium recommendations during an Ironman: For those with a low sodium diet - 500-800mg of sodium per hour. For those with a higher sodium diet - 800-1200mg of sodium per hour. To correctly determine your intake, look at the total mg of sodium (Na) on the label, not sodium chloride (NaCl). Drink fluids according to thirst. About Bob Website - Fuel4mance.com He is located in Denver and offers nutrition services and performance testing. His books include Nutrition Periodization for Athletes and Metabolic Efficiency Training. Subscribe via iTunes

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TT016: Ironman Hawaii Analysis With Jim Vance | Ironman Marathon Pacing

Subscribe via iTunes Ironman Hawaii Analysis From Jim Vance Jim brings some 2013 Ironman Hawaii run data to the show. We talk about pacing the Ironman marathon and our belief that just about all Ironman athletes, even the pros, start the Ironman run too fast. Jim has mile splits from the last two Ironman Hawaii’s to back it up. Jim also discusses men’s second place finisher Luke McKenzie and his drastic change from 2012 to 2013. Luke went from a low cadence cyclist to a high cadence cyclist in just one year. Quadrant Analysis Quadrant analysis was discussed during the show. You must use a power meter to get this data. Here are the definitions from TrainingPeaks.com. A link to that article is listed below. Quadrants in cycling: QI: High Force and High Cadence- An example of this would be sprinting. QII: High Force and Low Cadence- An example would be steep hill repeats, big gear intervals and a lot of Mt. Biking resides in QII as well. QIII: Low Force and Low Cadence- An example would be a recovery ride or just an easy ride around town. QIV: Low Force and High Cadence- An example would be a Criterium or fast pedaling drills. Links Jim Vance’s website - www.coachvance.com Jim on the 2012 Ironman Hawaii and cycling data from winner Pete Jacobs, Luke McKenzie, and Michael Lovato - http://www.coachvance.com/2013/05/understanding-bike-demands-of-ironman.html Quadrant Analysis Description 2013 Ironman Hawaii Results & Race Report Subscribe via iTunes

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TT018: “Faster” Author Jim Gourley

Subscribe via iTunes Author Jim Gourley It's very possible you've never heard of Jim, but you might have read his articles in Triathlete Magazine, Inside Triathlon, or elsewhere. He's definitely smarter than me and he's probably smarter than you. He graduated from the United States Air Force Academy with a degree in Aeronautical Engineering. His new book, Faster: Demystifying the Science of Triathlon Speed, covers ways to pick up free speed that aren't training based. In this episode we discuss: How to gain free speed by your choice of tires How important is your bike's weight? Does weight matter in your choice of racing flat? Is a treadmill faster or slower than road running, and why? Jim's book covers all these topics and more. It's definitely worth a read. It's published by Velo Press. Check out Jim's website at freetrispeed.com. Subscribe via iTunes