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A Training and Nutrition Plan for Conquer the Coast
You have made the commitment to train for the endurance bike event, Conquer the Coast. Congratulations! Just as important as getting on your bike and gradually increasing your mileage, you must pay close attention to your nutrition. Planning well balanced healthy meals on a daily basis and proper nutrition before, during and after long rides including adequate hydration will determine if you are able to meet this challenge and how well you feel crossing that finish line.
You must understand that these are just suggestions and any medical condition warrants your responsibility to seek the guidance from your physician prior to starting this challenge. A registered dietitian experienced in Sports Nutrition can help with individualizing a nutrition plan for you. A certified coach with a structured training plan such as the one enclosed will also help you achieve your goal of Conquering the Coast.
- Healthy meal planning starts now! Include whole grains, lean protein, fresh fruits and vegetables, dairy or calcium rich substitutes, and healthy fats as your meals and snacks.
- Pay attention to the quality and quantity of the foods you are eating and strive to eat before too hungry and stop before too full which is usually about every 4 hours.
- Hydrate everyday with enough fluid (adequate when your urine is a light pale yellow).
- Experiment with hydrating and eating before, during and after physical activity to determine your individual likes and tolerances.
Nutrition Tips are included on your training schedule. Calories burned are estimates and based on a person about 155#s. If you weigh less, you burn less and if you weigh more you burn more calories.
I wish the best for you and hope this is a start of a healthy lifestyle that will continue and be contagious to all others around you.
Healthy regards and Good luck with your training,
Dawn English, USAT Certified Coach
Equilibrium: Triathlon Coaching for Real Life
equilibriumcoaching@yahoo.com
(361) 658-9331
Shelby Killion, R.D.,L.D.
Food & Fit Solutions
shelbykillion@yahoo.com
(361) 960-2692
Biographies
Dawn English, USAT Level I Certified Coach
Dawn specializes in training runners and triathletes for specific event goals based on their schedule, history and skills. Her approach is to provide athletes with a foundation of proper technique and aerobic fitness. After being and all-state runner in high school, Dawn pursued other professional and academic endeavors, but kept her personal fitness a priority. Then, she got the passion for triathlon and has been a competitive Age Group triathlete for 12 years. She has completed over 60 triathlons included 10 half Ironmnans (PR 4.57) and Ironman Texas in May of this year.
Shelby Killion, R.D., L.D.
Shelby is a registered and licensed dietitian and has been practicing in Corpus Christi for 23 years. She is the owner of Food & Fit Solutions and can be trusted as the nutrition expert. Her passion is working with people who want to eat healthier, or need fine tuning for their sports diet for top performance, or who struggle with their weight or need to manage a health condition.
Week 1 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
10 |
Day Off |
8 |
Day Off |
25 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Include in your ride some time in an empty parking lot, practice riding in a circle and changing directions, bike handling is key. |
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Pick up the pace, find some hills an/or ride into the headwind. |
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Steady pace the whole way. Even when climbing, downshift and manage your intensity. |
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Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
Well rested and ready for the week. |
Weight in pounds divided by 2.2 equals wt in kilograms |
Need quick recovery from longer rides or cross training on the same day, consume carbs and some protein within 30 minutes of completion |
Recovery foods: smoothie with fruit and yogurt or
Low fat chocolate milk or pita sandwich with turkey & veggies with milk |
Practice how many gulps you will need to take on your ride to consume 8 oz. |
Fluids every 15-20 minutes. A gel, bar or whole food every hour with 30-60 gms of carbs. Riding now for more than 2 hours so possibly will need 2 refueling snacks. |
A true rest day needed with enough water for urine to be a pale yellow color. |
Tip of the Week: Know your bike. Your bike is going to take you a long way. As important as going the distance, is knowing how your bike works including proper maintenance.
Week 2 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
10 |
Day Off |
10 |
Day Off |
25 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Try to ride as a fast pace with your feet where you can still stay still through your hips. |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
Try to include a few hill repeats at the beginning and end of the ride, just like the bridges in CTC. |
|
Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
Did you know 4 gms of sugar are in one teaspoon. Look at your beverage choice and determine are you getting too much sugar. |
Lean proteins with each meal will help supply the necessary amino acids to build and repair muscles. Athletes need 1.2 – 1.7 gms/kg 155# person needs 85-120 gms of protein/day |
Healthy fats with each meal including 1 tsp olive or canola oil, 1 slice avocado, 4-6 walnuts or almonds will help satiety, and absorption of fat soluble vitamins. |
How is your calcium intake? Three servings hopefully. If not calcium fortified foods will help. |
Whole grains have all parts of the grain including the bran, endosperm and germ therefore contains the healthy fiber and nutrients your body needs. |
Plan fluids and calories different than last Saturday to compare. A different sports drink or food source. Graham crackers and raisins are high glycemic and will be absorbed quickly. |
How were your recovery meals yesterday. Focus on 55%carbs, 15-20% protein and 25-30%fat. |
Tip of the Week: When you ride practice looking behind you and holding a straight line and drinking from your water bottle while you ride.
Week 3 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
15 |
Day Off |
10 |
Day Off |
35 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Relax your shoulders and face. Hold firm to the handlebars, but don't white knuckle. |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
Try to include a few hill repeats at the beginning and end of the ride, just like the bridges in CTC. |
|
Intensity |
|
low |
|
high |
|
moderate |
|
Nutrition Tip |
Could be burning a total of 2,100/day calories this week. Important to know that your body needs increased fuel but don’t overfill the tank. |
Have you figured out if your body needs 30 grams every 30 min or every hour. What products have worked the best? Determine and stick with that the remaining of your training. |
Most of us consume enough sodium in our diet but some of you have high sodium losses and will need to increase in pre-exercise meals or add to sports drinks. |
Your body needs 60-90 minutes to process excess liquids. So 2 hours before your ride consume 16 oz of water and then 4-8oz 10 minutes before your ride. |
Tonight's meal should be rich in carbohydrates, high quality protein and not high fat to prepare for tomorrows 3 hour ride. |
Set your alarm at 5am to eat if your ride is at 7 am. Performance depends on your mental stamina. Maintaining normal blood sugar can help you think clearly and keep your focus. Consuming carbohydrates. |
Variety is the key to not getting bored with healthy eating. Try a new vegetable today and remember there are many lean cuts of beef that are just as lean as chicken. |
Tip of the Week: Make it fun! Encourage family members and friends to do CTC, there is a 10 mile, 17 and 68. So, even if your child, friend or spouse can't do 68, they can do some of their training with you as they prepare for the shorter distance.
Week 4 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
18 |
Day Off |
12 |
Day Off |
40 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Ride some with your bottom out of the saddle, maintain control over the pedals and handle bars. |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
For CTC, they aid stations will be spread out, so if you need to stop during this ride, do so every 15-20 miles to better simulate ride conditions. |
|
Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
You are an endurance athlete and want to fuel your machine with the highest quality fuel so choose foods wisely. |
Planning is important to fuel with the right foods for your total of 70 miles this week. |
How do your legs feel? Feeling strong than you must be eating right. Legs feeling heavy and tired, you may not be eating adequate calories or hydrating enough. |
Pushing hard today with high intensity. Make sure you don’t eat too heavy before your ride or you may feel it. |
A good meal to maximize your glycogen stores for tomorrows 3.5 hr ride: 1c whole wheat pasta, 1c marinara sc with extra lean hmbrg meat, 1c steam veggies, 1c fresh berries with lowfat yogurt (about 100 gms of carbohydrates, 40 gms protein |
Remember beverages with 6-8% carbohydrate solution are ideal during the ride. If gels are used for energy, consume adequate water to dilute so they do not empty from your stomach too slowly. |
You do not want to try anything new on race day. So if you need to change now is the time. Plan for next week anything different you want to try to see if you get better results. |
Tip of the Week: CtC may be very hot and windy so don't vary your riding schedule or course to make it easier. Don't be afraid of the tough conditions when training, see them as making you stronger and you will have nothing to fear on the day of CtC.
Week 5 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
20 |
Day Off |
12 |
Day Off |
45 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Alternate between a big gear and small gear, keeping your pedal stroke smooth and upper body relaxed and still |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
Try to include a few hill repeats at the beginning and end of the ride, just like the bridges in CTC. |
|
Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
Homemade muffins with whole grains, fruit and healthy fats are great. Freeze some for later. |
Salad bars can be a wise choice if you load up on the veggies, lean protein, lowfat cheese and fresh fruits. Just watch the fat, a ladle of dressing has 400 calories. |
Fortified waters can be loaded with sugar and only a small amount of vitamins. Read the nutrition label. |
120#(55kg) woman may need about 1,680 calories plus the 400 calories burned today.
155#(70kg) man needs about 2,170 calories plus the 420 burned today. |
Enjoy eating out on occasion! Sharing a meal or taking some for leftovers is usually a good idea. |
Within the 4 hour bike ride you should have 3-4 snacks planned with your favorite sports drink and water to allow for carbohydrate and electrolyte replenishing. |
Some of your beverage choice may need to be in powdered form to mix at a stop during the ride. |
Tip of the Week: Start to think about what you will wear when you ride CtC and wear that clothing on your long rides. You want to make sure your attire can go the distance without chafe or discomfort!
Week 6 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
22 |
Day Off |
15 |
Day Off |
50 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc. |
|
Maintain a quick pedal stroke throughout ride no matter the terrain. Adjust gears as necessary. |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
Try to include a few hill repeats at the beginning and end of the ride, just like the bridges in CTC. |
|
Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
Take the time to plan your meals for the week. You are putting in a lot of hours on the bike so preplanning is needed to make sure you have the nutrition needed. |
Recovery is important after every long ride. Prime time is 15-30 minutes after the ride consume carb and protein at a 4:1 ratio. Ex: consuming 50 gms carbs and 12 gms of protein. Eating again 2 hours later. |
Carry a water bottle with you and take note if you are drinking enough. |
Encourage your fellow cyclist to drink their fluids. Spot check your weight before and after. |
Hopefully you already have the clothing you are going to wear for next Saturday. Plan a practice ride tomorrow. |
Pretend today is Conquer the Coast with packing all your tried and true essentials. |
|
Week 7 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Distance |
Day Off |
25 |
Day Off |
10 |
Day Off |
68 |
Day Off |
Focus |
|
Technique |
|
High Intensity |
|
Endurance |
|
Desc |
|
Give your bike a once over, so it's ready for Saturday. |
|
Pick up the pace, find some hills and/or ride into the headwind. |
|
Enjoy your day! You are prepared! Review your training and know you are ready. |
|
Intensity |
|
Low |
|
High |
|
Moderate |
|
Nutrition Tip |
Make a check list for Saturday. Anything needed, get by Tuesday. |
Critical everyday to eat properly and hydrate. |
Healthy meal idea: 1c brown rice, stir fried chicken with olive oil, 1 c broccoli, carrots, red poppers with cottage cheese and fresh peaches for dessert. |
An easy 10 mile ride. Estimate how long it will take you to ride the 65 miles and plan for that length of time with your foods and fluids. |
Mentally prepare yourself for the big day. You know you have trained well and have eaten like an endurance athlete should and will perform to the best of your ability. |
Have fun today! Stick with the foods and fluids you know works for you.
You did it!
Now recover and take it easy the rest of the day. |
Now what great challenge do you want to take on next? |
Volunteer information
Thank you to all of the volunteers that make Conquer the Coast™ possible!
If you or your group would like to volunteer please contact:
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