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Training
TRAINING
Triple Bypass is excited to be partnered with Optimize Endurance Services for 2012. Please contact Optimze for more information, group training and private coaching options.
Click here for a FREE Triple Bypass Training Plan courtsey of Optimize Endurance Services.
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Optimize Endurance Services Triple Bypass training plans are designed specifically for this event and offer access to a coach. Built for beginner to experienced riders with 9 options based on your ability and time to train and which event you have signed up for. Plan options are 23weeks for the Double and 23 or 15week options for the Westbound and Eastbound events. 23week plans start on February 6th and the 15week options start on April 2nd 2012. There is also a FREE plan to prepare for the event. OES provides these plans via TrainingPeaks, an on-line interface for coach and client with download capabilities and nutrition tracking. Plans include periodized training, recovery weeks with benchmark tests, a complete strength training plan and organized practice rides of the climbs in June and July 2012. Learn More! |
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Clif Bar/ Clif Shot Tips!
1. Caffeine, taken in moderation, will help improve your performance on a run. Learn more about the benefits of caffeine by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/caffeine/id370438300?i=92661896
2. Stay Hydrated! Drink fluids early and often. Keep a water bottle handy and sip on it all day long - you’ll feel a difference immediately. Learn more about hydration by listening to ClifCast – the podcast series on sports nutrition for runners from our friends at Clif Bar. http://itunes.apple.com/us/podcast/hydration/id370438300?i=86156961
3. Carbohydrate should make up about 2/3 of each meal. Carbs are the most important source of fuel for your muscles and your brain. Choose carbohydrates that are high in fiber, such as whole wheat bread, pasta, bran cereals, oatmeal, CLIF BARS, potatoes, and popcorn. Learn more about energy by listening to ClifCast – the podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
4. Approximately 1/3 of each meal should contain Protein. Protein is necessary to repair and rebuild muscle. To help counter the wear and tear of training and racing, rebuild with foods like grass fed beef, antibiotic and hormone free chicken, low mercury fish, lentils, cheese and soy. CLIF Builder’s protein bars and CLIF SHOT Recovery drinks are also a good way to go…for the record. Learn more by listening to the Protein episode of ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/protein/id370438300?i=86156961
5. Eat frequently and eat a variety of foods. Make sure you eat three meals each day and two or three healthy snacks. This will help prevent energy highs and lows throughout the day and make you more energized for training runs. Learn more by listening to the Meal Planning episode of ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
6. The best time to begin your recovery is 15-30 minutes after a training run of over 60 minutes. The blood is still flowing rapidly and can quickly carry carbohydrates and protein to tired muscles. Learn more about recovery by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
7. Figure out your sweat rate: You need to replace approximately 3 cups of water for every pound lost during a long run. Learn more about sweat rate by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
8. During your marathon, or any run longer than 60 minutes, you’ll need to consume 30-60 grams of carbohydrate per hour and 6-8 oz fluid every 15-20 minutes to maintain your energy and stay hydrated. Learn more on how to approach race day by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
9. Fat works with carbohydrate to provide lasting energy to the body. It also allows for proper nutrient absorption and provides essential fatty acids the body needs daily, such as omega-3’s and 6’s. Also, reach for plant fats from vegetable sources such as nuts, seeds, and avocados. Finally, go easy on the saturated fats such as butter, cream, and fatty meats. http://itunes.apple.com/us/podcast/clifcast/id370438300
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