MDW

I also hate wetsuite LOL, its an issue of flexibility and stretch possibly u need a new one, I am looking. Had an ok race, was 18th overall 2nd age category, should have been 5min faster swim was not great, but 3rd podium in 5 weeks so happy recover time :-)

32Gi will be dished out on route and at the finish extensively, so no matter how hot you will be taken care of :-)

Temp is 19 will be a wetsuite, which I hate LOL, Haarties was non-wetsuite last week, race face on :-)

P.A.K. Not here to convince you to use 32Gi, I would rather give you facts on the different proteins, ratios and then from there you can decide. Firstly I would like to state up front that I am a nutrition expert and part of the 32Gi team, but what I am going to write below is just fact, and in no way here to persuade your decision, just being honest ;-). There are various types of proteins on the market, the two main protein sources are vegetable or animal derivative based. Whey of course being an animal derivative is the most common and highly marketed, then you have the soya isolates, and other vegetable proteins the likes of pea protein , hemp and then albumin of course is another being another animal derivative. Casein & protein-peptides are also popular and will discuss this as well. I will start my focus on soya and whey the two that tend to cross paths mainly. Whey protein's come in 2 main forms, whey isolate and whey concentrate. Isolate is the highest form of protein, is the most expensive, and easier on the digestive system then a whey concentrate. Concentrate is slightly lower in overall protein content, however is often blended in conjunction with a whey isolate to ensure that the price is market relevant. Some of the very high quality pure whey isolates I have tried are excellent but you pay through the roof for them. Whey isolate quality also can be measured by the amount of sodium content in them, some are quite high, the best are a lot lower, but you pay a lot of money. The best I have had come from the US. On the soya side again the only soya I would go for is a pure isolate, which does not contain the sheath at all, which makes it +-90% pure protein. What are the main differences, between whey and soya, aside from the fact that the one is a animal derivative and the other a plant? - Whey is a faster digesting protein - Soya isolate digests at a slower rate - Soya isolate is 100% absorbed - Whey isolate is not 100% absorbed, its in the 90's but there are some left over. - Soya isolate contains every single essential and non-essential amino acids - Whey does not contain the entire amino acid profile so usually there will be additives in the mix. The above is basic facts. The big question now is when and who would use a soya isolate as opposed to a whey isolate. My personal opinion is the following: Due to the nature of a whey isolate I advocate it to the body building or shaping communities. They are worried about weight and secondly they are not endurance athletes their focus is on muscle repair. An endurance athlete which a cyclist falls into, has a few requirements for recovery. 1. Muscle Repair 2. Glycogen Replenishment 3. Energy level stabilization. In order to satisfy the above, a recovery drink needs to have a carbohydrate/protein blend. The protein will assist with muscle recovery, the carbohydrate will assist with protein absorption as well as blood sugar stabilization and glycogen replenishment. There are various ratios which I will get into shortly. First lets discuss the soya whey issue. Whey is fast digesting, my issue with whey for an endurance athlete is great it digests quickly, however it leaves you feeling hungry very quickly afterwards, sometimes preventing energy levels stabilization and leading to excessive eating, which = weight gain. I find with a soya isolate due to its slow digesting nature, its easier on the stomach and over and above that it keeps you feeling fuller for longer. There is no need to worry about whether the protein will be absorbed quick enough for usage for muscle tissue repair of course it will be used up, and the absorption rate is higher than whey. Now add carbohydrates to the mix, this is critical for glycogen replenishment, so yes an endurance athlete needs a level of sugar to be able to gain the benefit of post exercise carbohydrate consumption. The various ratios you can see in the market are the main standard being a 1:4 1 part protein to 4 parts carbohydrate, 1:7, 7:1, 1:2, 2:1 there are many variants and each has shown to have a benefit scientifically. I have an issue with a 1:4 ratio, I find that in this ratio generally, lets say there are 12-15grams of protein in a serving it means that the carbohydrate serving will be around 40-60grams, I find this to be excessive, and personally a weight gainer, as excessive eating still carries on. I like a lower ratio 1:3 or 1:2, which means you get a good protein ratio and a nice carb ratio which is not over the top. There are also carbohydrates and carbohydrates, maltodextrin is the most common mixed in, understand even though its considered to be a complex carbohydrate, don't be fooled as maltodextrin has a GI of around 135, which is a whopping spike, and it can lead to a dip in energy levels of course leading to hunger and excessive eating again. You want to try and consume a recovery drink that causes stability, and assists with recovery. If its the right blend for you then it will of course leave you feeling stable, keeping your energy levels stable so that you don't east excessively and get your glycogen levels back up before the next session.Hope this makes sense to you. The cleaner the drink the happier I am, a lot of recovery drinks have many many additives thrown in from glutamine, to Arginine to Vit C etc. There is no need to consume all these additives on a daily basis post recovery. Glutamine can be added separately and only when needed, best is to cycle on and off over a 7-10 day period as you don't want your body to become dependent on these supplements, natural food is best and you can get decent levels of glutamine through natural food. My take is keep it clean and simple, and as healthy as possible. Need to run to a meeting so just some food for thought, will carry on later, you welcome to contact me if you want to discuss further, still a lot more to bring into this topic. thanks Mark

Hi Heel Drop send me a direct message, I can analyse your nutrition training, racing and daily, lets see if I can assist you with your problem there is a lot that needs to be taken into account when considering the reasoning behind cramping and its not always crystal clear, will help with pleasure. Drop me a mail at info@32Gi.com all the best M

Hi Blackadder Its an extremely debatable subject, the answer is yes for many years sports science was against low GI and always reccommended high GI products or quicker releasing carbs, however sports science is now seeing the light and with the likes of Prof Tim Noakes 180 degree turn around to focus on protein fat diets you are starting to see a massive amount of athletes moving in this direction with a lot of success, including the likes of Bruce Fordyce, Shaun Mikaeljohn and others. Its not clear cut, sports nutrition is not a clear science and low to medium GI works wonders for people like myself especially in longer endurance events because I want to use my fat stores as my energy source, putting a product into your system that spikes your insulin levels too much will negate this, and you are missing out on using one of the most powerful natural energy stores given to man ;-)/

You are 100% right about the sizes those Adidas windproofs they only had XS ha ha, ridiculous even too small for the women

We were selling all tubs of 32Gi at R180 thats a whopping deal, there were some really good deals there as working the EXPO got to walk around, Adidas windproofs going for R75, Shimano and Pearl Izumi has some monstrous specials, not sure where you looked but there were definitely deals going on constantly :-)

Why don't you try 32Gi Accelerate as its not low GI and it works incredible well as a fast releasing drink with stability ;-)

Just to let you know because everyone is wanting some deals, at the Argus Expo 32Gi is offering a package deal 1 x Tub Endurance 1 x Tub Accelerate and 1xTub Recover = R600 for the package its a large saving :-))

Mark thanks for the feedback just a quickie, have you not tried the 32Gi Accelerate, if u want a whopping kick that holds for 2 hours, 300calories in a 500ml bottle, give it a shot for your second bottle ;-)

B this is just up my alley, I am a nutrition expert its what I do, and I deal with plenty of athletes from amateur up to Olympic level. All I can do is smile when you say you wake up hungry. Friend do u know how many people I deal with that don't have an appetite in the morning and battle to eat. Its normal you wake up hungry which is great. So firstly don't stress. Secondly don't even think of replacing natural foods with supplements to try and change the way your body feels and acts. When your body talks it talks for a reason and you need to listen to it, not try and suppress its form of expression. Not sure how old you are but REE if you are between 30-40 oh apologies your Resting Energy Expenditure, is most likely around the 1575 calorie mark, ok its weight dependant I dont know that either but I am working on 60kg's which will give you around 1575 calories u r burning off at total rest. Now throw in exercise and I am not sure what kind of exercise effort you put in daily or weekly, but for most endurance athletes u r looking around an activity factor of 1.6-2.4 , unless you are trying to lose weight u would lower your factor to ensure you consume less calories than you are burning off. Taking into the lowest account you would need to be consuming around 2520 calories up to 3780 on the upper scale of exercise level, if you give me more information I can give you an idea. So that's firstly ensuring you are consuming the appropriate amount of calories per a day in order to meet your energy expenditure requirements. Secondly, all this protein talk, you really dont need much more than 1.6grams per a kg of body weight per a day, in excess its dangerous, 1.6 is actually a very high level of training for an endurance athlete, I work on that value but I train around 17-30hours a week. So someone who is doing say around 10-15hours a week even 1.2grams is fine. Protein is not something that the body just uses in one meal it should be spread over the day and you should try to consume the appropriate amounts but nothing in excessive amounts. Finally, as an athlete I eat 6-7 meals without any exercise, I eat 8-12 meals with exercise every single day. I firmly believe in fuelling before and after for sure, and depending on the duration and intensity of exercise I might opt to fuel during. Nutrition is something that comes with getting to know your body and understanding what is required to fuel it so you remain healthy, strong, and energetic. By the way my dinners meals are my smallest my breakfast is my largest I saw you mentioned your dinner was large, not a good idea at all, most people get that totally wrong. Just take care, stick to natural and if you are not sure about direction as we are all unique, no two people are the same in nutrition requirements, its best to consult a nutritionist and get proper guidelines and advice that you will be able to stick to for life. One thing I also wanted to mention is why 100% protein what is it you r trying to achieve from the protein, you guys are cyclist NOT body builders, an endurance athletes needs more importantly an element of carbohydrates with the protein particularly after exercise WHY? simple you need to get those glycogen levels up and blood glucose levels stable otherwise you will go hypoglycemic and land up eating unnecessary calories due to hunger cravings during the day. A body builder is a different kettle of fish, I wont knock brands I believe personally ON is great but I firmly believe its for body builders etc, not endurance athletes. You need to understand the purpose of the product what it contains and exactly how and why you are going to use it. all the best M

Here is mine ;-) Cervelo P2C ZIpp 808 Rear 404 Front Pro Missile Aeros FSA Cranks Shimano GS

THE LAST 72 TO HOURS TO IM - WHAT SHOULD I BE DOING? At this stage, if you are all not ready down in East London for the big day, then you should be packed, no stresses on your shoulders and purely focusing on your physical strength and mental focus. There is no need to feel stressed or anxious, you have worked hard to get here and whether this is your first 70.3 event or your 20th there will be many more of these days down the road. With 72 hours to go before the big day, there are slight additions to me usual routine that I put into place. Below is a checklist of items which will assist you in the lead up to and on the big day. 1. Bike is prepped and ready for transition, if its up against the wall in the hotel and I can see it totally ready to check in, its a load off my shoulders. I will still want to ride it one more time, just to loosen the legs before the big day, but as long as I know I have no slow leaks in the tires, and all the mechanics are in working order I am relaxed. 2. I like to prepare my transition bag a few days before. I just like to make sure that tomorrow and Saturday there is no last minute running around and I can just relax, soak up the atmosphere and even enjoy a light swim or run without having to worry that I still have something I need to do. 3. Today for me begins the carbohydrate change in my diet. I up my carb intake by 15%. This is just to make sure I have topped up glycogen stores on the day. I generally also take my low GI carbohydrate drink of choice and have at least 2 x 750ml bottles of it over the next two days. I find that not only does it assist with upping the carbohydrate intake but it keeps me hydrated as well by forcing me to drink at least 1.5 liters of water with it. Don't over do the carbohydrate intake as you want to go into race day at a decent weight. 4. Remain hydrated, you want to go into the event with your muscles properly hydrated. Space out your fluid intake and make sure its consistent and at least 2 liters a day. 5. Get your race numbers ready on your race belt, ensure there is nothing you have left off before the event. 6. Sort your race nutrition out before the event. Carefully plan the number of bottles, sachets, chews, energy bars that you are going to need on the day and put them on a table ready to prep the day before. Once its there and its done its less stress. Anything you can tick off the check list is one less thing to worry about the day before race day. 7. Nutrition is of course key and as mentioned in previous nutrition tips, don't be skipping meals, eat consistently and eat proper healthy meals, complex carbohydrates, easy digestible proteins and healthy fats with plenty of fruit and vegetables. 8. NO ALCOHOL -Nothing more to say except its a huge detriment to consume before an endurance event, I wont go into technical details as to what it does to your system. Just avoid it. 9. Reduce sugar and coffee/tea consumption - It WILL benefit you 10. If you are planning a pasta meal - Friday night is the time to have it not any closer to the event as its an overkill on the digestive system. Don't over do it, BECAUSE Friday night is the one night before the event you have a chance to get an excellent nights sleep. Going to bed on an overloaded stomach is not going to allow you to sleep well. Friday night is a critical solid sleep night, get to bed early and wake up later :-). Saturday night its going to be a lot harder to fall asleep with a racing mind before the big day and this is normal for a lot of people. 11. Friday and Saturday I would probably do a course walk just to remind myself on the transition entry and exit areas and different leg directions, it just helps you stay in control of knowing what to do. 12. Keep your legs up on Saturday. Standing on your feet the whole day will only tire your muscles out, rest up as much as possible. It will definitely help. Don't go and sun tan the day before either, too much sun exposure can reduce your hydration factor significantly before the event and this can lead to issues on the day. Rather relax indoors. 13. Eat consistently the day before. Avoid red meat, spicy foods, foods that are high in fibre and foods that could cause lactose intolerance. Your stomach pre-race can be overly sensitive due to nerves, so avoid anything that could possibly aggravate it. Eat a solid lunch, it will be your last real meal before the event. 14. The night before is always a debatable issue. In all honesty there is absolutely no need to go carbohydrate or pasta mad. It wont give you an added advantage, your glycogen stores are topped already, and the most important thing you can do the night before is get a great nights sleep, because being tired on the day will not allow you to be at your best. Eat a light meal, some ideas I have always used are simple things like scrambled eggs on toast, vegetable/quinoa omlette, with a side salad, nothing over the top. Easy to prepare, easy on the stomach and no digestive problems as well as being light. Again no spicy foods recommended at all, and no sugar, it prevents you from sleeping properly. 15. Ensure all your pre-race nutrition bottles are made up and some are possibly being frozen. Make sure when you wake up in the dark, you know where everything is and you can calmly pick up your stuff and go to transition. 16. Lay out all your shoes, your tri suite, glasses, helmet and everything you are going to wear or be needing on race morning. If your transition bag is packed way in advance this should not be an issue at all. I have often seen participants forgetting their timing chips on the day. I generally strap mine to my tri suite so that when I wake up and my mind is not 100% focused, when I am getting dressed there it is staring me in the face :-) 17. The pre-race meal of the big day to me is the most critical as it will aid my performance and allow me to feel comfortable. The carbohydrates you ingest the morning of the race will take around 3-4hours to become available as a source of fuel so eating nice and early is key. It also gets the digestive system working and you will want the food to have settled so that you feel comfortable by the time the swim starts. Generally when travelling to another destination there are not always your home cooked options, but you can always take your favorite cereal with you, or bread. I generally have 2 slices of toast with sugar free peanut butter, or jam/honey and a half a banana as a 70.3 pre-race meal. I also take my caffeine in on the day nice and early but I am caffeine intolerant so it definitely assists for the event. Avoid high sugar products pre-race you don't want any blood glucose spiking you want sustainable meals, so stick to low GI it will benefit you greatly. 18. The last point is pre-race hydration. A lot of participants actually tend to overdo the liquid consumption on the morning of the race. There is really no need. The purpose of hydration is to replace lost liquid and there is really no lost liquid in transition zone. Over drinking will just make you full and keep you running to the toilet. If your bladder is working it means you are over consuming and its not doing you any benefit at all. I know that in the swim I need a little liquid to get me through maybe only 250ml's at the most, and that's what I stick to on race day. I know when I am back in transition from the swim I have access to all my fluids and that's where I will need to focus on consuming them. One more word of advice and you might think its funny, but take a small toilet roll down to transition with you if your hotel is not close. Pre-race nerves tend to play on the majority :-). 19. During the race each and every person has his or her own nutritional requirements, remember its a 3 leg race. The real time to keep your energy levels topped up will be on the bike leg. Its the most convenient and logical place to fuel. Once you are settled into the ride, feed yourself frequently, don't wait until you are very hungry or thirsty before you consume, because by then its a little late. Set yourself your feeding zones on the bike and stick to them, remember there is still a long run to come and that's where the race really begins :-). The trick with triathlon is to ensure that when you come off the bike your energy levels are stable, yes your legs might hurt, but if your core energy system is stable and topped up you can give the run your best effort. 20. Cross that finish line with pride, no matter how long or how hard, you have finally reaped the reward of months of preparation. Don't stop and keep going because the next half Ironman event is just around the corner ;-). Best of luck to all the participants, race safe and enjoy the event. All the best The 32Gi Team

Hi ADe, I can only imagine your pain. I usually find under race conditions, and some sports scientists I have spoken to have mentioned that its been shown that due to certain nerves and stresses associated with race day the body releases some hormones which can cause pain to subside. Actually a training partner of ours was diagnosed with a stress fracture before Ironman Western Australia and the doctor said no ways, she did some pool running and the pain never really disappeared but came race day she placed 9th overall with zero pain :-). There are no guarantees, so first off preventative measures, I mentioned coxflam before, it can help numb any pain during the actual event, without putting stress on the stomach, its a tablet u take every 24 hours, might be worth popping some this week. The bonus of triathlon is that its ride to run, so if the muscles are sufficiently warm coming off the bike and nicely stretched the risk is lower of them getting cramped and painful on the run. If during the run the ITB does set in, its going to be tough to get rid of it, I would just run through it as you know once you stop its only going to get worse if you continue again. Sometimes a stretch or 2 does help, but if not then keep going and ice at the finish line. I truly hope you have a pain free day, there is nothing worse than ITB I have experienced it for years before I learned to get rid of it, chat to me after the event and I can give you some details as to how I got rid of it forever :-). Wishing you a painless and safe race all the best M

I buy the Real Thing, its dried wheatgrass, same benefit and just mix with water and drink, saves a lot of time and effort ;-)

Just to provide some clarity for you all, IMSA posted this though it might calm you all down :-) IRONMAN South Africa We're getting a lot of queries about wetsuits for this Sunday. For WTC races, the rule is if the water temp reaches 24.5 degrees or above, then there will be no wetsuits. For ITU races, the water temp for no wetsuits is 22 degrees. Ironman 70.3 is a WTC race.

THE FINAL FEW DAYS TO 70.3 - MENTAL PREPARATION Each and every Ironman participant is going through his or her own motions and thoughts these final few days before the big race day. The training has been done, the nutrition has been planned and the equipment is all ready. The only thing left is to ensure you get to race day now physically and emotionally prepared. We have spoken on the type of nutrition you should be taking in this week, to ensure that your energy levels and immune system are in top shape, if you missed it go back to the 32Gi facebook site and read it. In this little piece we are going to focus on mental preparation for the event. Whether you are a professional athlete and seasoned IM participant or a first timer, pre-race nerves are not something new. We all experience them in some way or another. One of the things that we have learned over the years is that they can be reduced significantly to the extent that you will look forward to and actually enjoy the event without the worry and the fuss that comes along with it. The first coping mechanism in looking forward to the event is without a doubt preparation. Picture everything you require for the event and ensure that you have it completely sorted out way in advance. I generally draw up a check list on paper just to ensure I have not missed anything as sometimes the mind can be forgetful and last minute panic is not something you want. A few years ago I participated in an international half Ironman. When I landed I realised that I had left my bike tools behind in South Africa and had to find someone to help re-assemble my bike. Sure that was easy enough, but it was a little nagging worry that had to be taken care of. To top it all off, I never read the race rules to the full extent and was unaware that transition zone placings were already defined according to race number. So I just found what I thought was the best spot. On race day when I came into transition to prepare, I could not find my bike. After frantic panic I eventually found it, but my helmet was missing and we all know very well no helmet = no ride. It took me over 25minutes of pure stomach agony and mental pain before I found it. Total unnecessary torture if only I had listened to the race director and actually went properly through the motions of understanding the complete event organization. The check list I put together is a list of questions which I ask myself and then I ensure I know the answers to those questions. What do I need to do a triathlon? Yes so simple, but go through the motions and picture what you will need for each discipline and in between to ensure you have not missed anything. Firstly I need to swim and I have specific needs for that - Tri Suite :-) - Goggles - Swim Cap (if not provided, but I always carry in case) - Wetsuit Next is transition and you need to picture what you will be doing when you come into transition zone, below is a simple table which I use for transition. - Towel - Always need to have one in transition to stand on and dry my feet - Nutrition - I always keep 2-3 bottles in transition in endurance events 1 with ice water 1 with ice energy drink and the other with plain water, I also keep a few packets of energy chews. This is not only for post race leg, but also in the time before the race begins I sometimes like to sip or eat to keep my energy levels up. During the race I go with how I feel when I exit the water. Sometimes none of these are needed but might be needed later for the run which is why I have them frozen. After a sea swim a mouth rinse with water is not a bad idea since it becomes dry sometimes with all the swallowed salt ;-). - Sun Block - Yes very important I leave a patch actually on a piece of plastic so its easy to just grab and smear around those areas that are going to be exposed to the sun, your health comes first. The first transition is to the bike, and for this I ensure that the following is prepared: - Race Belt - some race enforce race belts with race numbers attached. I always see people before events begging to buy and sometimes stocks go quickly so ensure you have one before. Some of us swim with it tucked under our wetsuits. - Elastic Bands - To support the cycling shoes when cleated into the pedals to ensure a fast transition - Helmet - Riding Glasses (some people don't like wearing glasses but if you have ever ridden and had a little object flying into your eye you will definitely think again, they are not there to look pretty) - Shoes of course ;-) - Socks (if you like riding with them, I prefer without and keep them for the run) - Puncture Kit & Tools - Nothing worse than getting a puncture or mechanical issue in a race, but it can happen and you should be prepared for it. - Nutrition on the Bike - I always carry at least 2 bottles of an energy drink and my main feed comes from an Aero bottle in the front, some people worry about weight, I don't think its an issue and rather be safe than sorry. If its a cold day and you are sure you will not need the extra bottle then leave it behind, if its going to be hot don't take a chance. What about food sources potatoes, bananas, energy chew or bars. Whatever your prepared race nutrition plan is, ensure you have stacked it on the bike. I use a top tube bag to carry my nutrition and I find it convenient to access at anytime. Feeding yourself consistently on the bike leg and ensuring your energy levels are kept topped up for the run are actually key to a good performance, so don't neglect this. Next on to the Run, and you need to know in your mind what you are wanting to do. Again the following is key in transition - Running Shoes - Hat - Socks - Sun Block - Nutrition - Sometimes I start my run with one of my bottles in the 1st kilometer or so to hydrate slightly, however it really all depends on how I feel when I come off bike, sometimes its not required and I will just consume from the water tables on route. Plan this in your head have both options so that at least if you are needing it, its in your control to take it as needed. Ensure all your nutrition requirements for the day for all disciplines and for transition are packed and ready. If you can pack all your items days before the event, it takes a load off your shoulders and actually will make you feel at ease. It also gives you time to re-think everything and ensure you have not missed something out. Visualize your race in your head, picture each discipline and each transition to mentally prepare yourself for the event. It will help you stay focused and calm if you are mentally prepared. Once you arrive at the actual race its always good to go through the visual of the race, take the time to view the course. I always take a walk to the swim start and picture it, I then walk to transition zone to familiarize myself with the swim to bike entry and then I walk to bike exit. Again I take the walk from bike entry to run exit. I just want to know in my mind that I know where I am going I like to be in control of my own race as much as possible and I don't want there to be any doubts on the day. Swimming the course if you are there early enough is also a great way to mentally relax and prepare, it gives you an idea of what to expect on race day so no surprises and it can make it that much more enjoyable. Read the race guide, and listen to the pre-race information given as it is all valuable. Certain foods can make you feel more anxious before the event, and I would avoid stimulants such as too much caffeine, sugar or alcohol it can add to your nerves without realizing it. Its also not a good idea from a physical energy point of view to consume these food types before the event. The next thing is to remove all expectations for the race. Don't expect and don't set yourself goals that you have to complete in a certain time. The best performing race days are those where you go out, with no expectations, have fun and just do the best you can while listening to your body. Remember its not about the others, its about you, you set your boundaries you don't need to beat them, you need to beat you and the only way to do that is to be comfortable within yourself physically and mentally come race day. Something I like to do while doing the race walk through and preparing is I listen to some really relaxing music, for some it might be trance for others opera but whatever your taste music is a brilliant friend to keep the mind at ease. If the pre-race nerves are really getting to you pop a Biral its a natural relaxant and it works very well. If you have prepared properly for this event there will be absolutely no need :-), go out enjoy, have fun and soak up the atmosphere. The one aspect of the event we have not spoken about is what you are going to be eating the 48 hours before the event, the day before night before and morning of the event. We will be discussing this in our next 70.3 tip. So stay tuned for more All the Best The 32Gi Team info@32gi.com

I disagree with that statement its actually heat that causes the issues, with plastic bottles, which is why you should replace them after a couple of rides out in the sun :-)

Some more tips for the 70.3 field enjoy :-) 6 DAYS TO IM 70.3 EAST LONDON - HOW TO PREPARE FOR THE FINAL FEW DAYS So much is racing through participant minds right now, the pre-race nerves, the what if's and failure to meet expectations. The have I trained enough and particularly in this week when you have toned down your training I am sure you are all asking what should I be doing to prepare mentally and physically. The training is done and dusted and this week is purely about going through the motions of getting to race day in one piece. Even though its a quiet training period there is a lot that can be done to ensure you get to race day in the best physical and emotional condition possible. The two aspects we will focus on in this information pointer will be on nutrition and mental preparation. On the nutrition side the focus this week should be on eating frequent, healthy and proper immune and energy boosting foods. Its also important to resist foods which are high in sugar, too spicy and too heavy on the digestive system. This includes things such as heavy red meats, high lactose foods and foods that are too high in fiber. When speaking of the frequency of meals below is a guide that should be used to ensure you are keeping your energy levels, glycogen stores topped up and immune system strong --Upon Wakening-- Try a herbal tea to kick start he digestive system and get the appetite going, our recommendations are: - Green Tea - Rooibos Tea - Yerba Mate Tea - Chamomile ---Breakfast------ 1. Rolled or Steel Cut Oats simmered in hot water Low Fat yoghurt Some fruit options in the mix - Blueberries - Raspberries -Strawberries - Half Banana Flax Seeds Sugar Free Peanut Butter Half Tablespoon Raw Honey Dash of Slivered Almond 2. Another Low GI Cereal with some fruit in the mix 3. Boiled or Scrambled Egg or Vegetable or Fruit Omlette on Low GI toast Make this meal count its going to set the tone for the day, option 1 is delicious. If you are training in the morning before breakfast have a small snack before such as a slice of toast with jam or cereal shake again something low GI, ensure you recover afterwards with a proper meal like the above. ----Mid Morning Snack----- A word of advice is not to let hours go by without eating, ensure you snack frequently. My advice would be to carry a lunch bag stacked with some snack options such as: Apples Apricots Crackers Low Fat Cottage Cheese Tahina Tofu Low Fat Yoghurt Raw Almonds 100% Coconut Bread Pears Berries Sugar Free Peanut Butter 25gram Biltong packet These are of course options, we are individuals so take what suites you, an example of a small snack would be 1 x Apple 1 x teaspoon peanut butter or Crackers with low fat cottage cheese or tofu Do not overeat just stay comfortable and topped up. ----Lunch Meal-------- Usually this is where I throw my starch carbohydrates into the mix with some easily digestible proteins so some examples of the carbohydrates I prefer are Quinoa 100% Rye 100% Rye Pasta Brown Rice Wild Rice Sweet Potatoe The Proteins I would prefer which are also easy on the system are Chicken Breast Turkey Breast Tuna Salmon Mackerel Sardines Soya Boiled Eggs Healthy adds which of course are mainly the healthy carbohydrates or fats or dual fruits such as: Spinach Avocado Tomatoes Rocket Chives Watercress Peppadews Peppers (Red, Yellow, Green) Examples of my preferable lunch times meals would be things such as Tuna Salad Egg Salad Chicken Salad Fish Salad (Salmon) I try to ensure my carbohydrate intake is slightly higher in this week, meaning 3 portions to 1 portion of protein, I take in more protein in my snacks and in the evening. I don't like to overdo the carbohydrates at night, especially since its a taper week. ---------Afternoon Snacks------------------- Use the same menu options for the morning snacks but go with some variety see what works for you. If you feel there are large gaps between meals from a time point of view then please add a small snack here or there in between to keep you feeling balanced. --------Dinner--------- One of my favorite meals as I get to chill and experiment. Also this is a light meal, not a heavy meal, you don't want to overeat this week, and especially at night, your focus should be on achieving a solid nights sleep and each day you get that solid sleep will see you doing better on race day. Overeating will make you feel uncomfortable and impact your sleep significantly, there is no need to panic with night time meals, if you have eaten consistently through the day you will be 1000% as far as your energy requirements go. Also ensure you eat your meal before 8pm please. I prefer a low carbohydrate higher protein meal, so my carbohydrates are cut down to 1 portion and my protein upped to 2 portions. I still stick to the basic principles of the table above of healthy carbohydrates and easily digestible proteins. Meal options can be such things as Omlette (vegetable or salad filling with some rice or quinoa) Omlette on toast with salad on the side Scrambled eggs with a slice of rye bread or quinoa or rice 2 x Chicken Breasts with Salad and a portion of rice or quinoa 2 small Chicken Wraps with chicken breast and salad inside Again the stressing point is not to overeat, finish dinner feeling comfortable. ------Bedtime Snack-------- Assuming you did not eat your meal at 9-10pm at night, if you are still a little peckish when you go to sleep have a little snack. I usually have a 1/2 low fat yoghurt with some chopped fruit but usually 2 slices pineapple, half apple or some berries, don't go with melons or grapes as they are high in sugar and could impact your sleep These are just some eating guidelines which I have used for around 15 years, and I have found them to be very balanced and sustainable allowing me to give of my best in a training or racing session. We are all individuals and all have unique requirements so again this is just a guidelines and not a cast in stone menu. Some other important factors are your hydration requirements. You need to consume water daily, and this means water, not coke, not fruit juice not coffee, good old plain water. Two liters at least please, and if you do pump a cup of coffee then 2.5 liters please......I think you get the idea. Hydration this week is key to you performance. Please do not drink it all at once, space out your hydration, carry a water bottle with you in your car and in your office ensure you are sipping frequently. I little trick I do is add some fresh lemon to the mix, it helps with alkaline in the digestive system. Most people know lemon to be acidic but this is not the case when it enters the body, it reduces acid production. Another final topic I would like to discuss is the supplement or multivitamin area. Its not a bad idea to have a Vitamin B1.6.12 (Neurobian) injection today or tomorrow, as it will assist in an immune system boost just making your body that much more resistant to infection. Taking in a Vitamin C supplement daily is also a good idea. The last thing you want after all this preparation is to be sick on race day. Scratchy throat signs are a sure sign of lowered immunity and possible onset of infection, a neurobian will help, and a zinc lozenger or supplement can also assist in reducing risk of infection. A good multivitamin goes a long way, BUT remember supplements are exactly that, they supplement a healthy diet not replace one, so ensure you are eating healthily because that is the start. I also believe taking in an Omega supplement is a necessity if you are not eating proper fats in your diets and getting the correct combination of healthy oils. One more trick I learned many years ago is that during a triathlon swim swallowing water can lead to a little bit of an upset stomach especially if there is a little bit of unclean water in the mix. I usually swallow a charcoal tablet morning before the race, it lines the stomach and reduces the risk of stomach problems on route. Again this works for me, but everyone is an individual, some people have stomachs of steel ;-). I think that's enough to snack on for today, the next tip will focus on mental preparation to ensure you are calm and relaxed going into the event :-) All the best The 32Gi Team

I am off to Mexico, so there goes my chances

It's the biggest mistake athletes make, the morning meal is important the night before focus on sleep no need to overdo it all :-)

IM 70.3 NUTRITION TIP - THE CARBO-LOADING FACTOR The biggest point of debate before an event is the subject of carbo-loading. Pasta parties galore before major events such as Ironman or Comrades are common, and everyone is talking pasta, rice and noodles. So lets get straight to the point about carbo-loading before an event. Firstly there is a purpose or more accurately a definition of carbo-loading, which is the process involved in loading your glycogen stores. Glycogen is the carbohydrate stores which reside in our muscle. Glycogen of course is the quickest and most easily accessible form of energy. At a fairly high intensity of exercise topped up glycogen stores could supply as much as 2 hours of fuel to the muscles. The next question is, but what if my event is many hours more than that, and the answer is, there are other sources of fuel. There are also ways of sparing the glycogen during an event for use when you really need it but that it is a separate topic which will discuss in the lead up to 70.3. For now lets focus on the subject of carbo-loading. Going into an endurance event with topped up glycogen stores is not a nice to have, its a must have, and its crucial to how you will perform on the day. Its a fact that if your glycogen stores are depleted when starting an endurance event, you will hit a fatigue zone early on in the event and truly battle to get yourself to the finish. So first rule is that you must ensure your glycogen levels are topped up. The question is how do you ensure they are topped up and this is where the debate really begins. Taking a look at most triathletes you will notice at least the serious ones are putting in 2 workouts a day, sometimes even more. This is where nutrition plays such a critical role in maintaining ones energy levels. Fuelling before, during and after a training session is crucial to maintaining good levels of glycogen to ensure that for every other training session your energy levels are high enough to give you a quality workout. If you fail to fuel properly from the time you wake up, train and recover, and go to sleep you will definitely notice lowered energy levels with and eventually a huge dip or fatigue zone where you just are not able to put in a decent training session. We had an athlete of ours last year doing a 4 day mountain bike stage race, on day one he was leading and on day 2, he was still up there, on day 3 he dropped significantly down the ladder and on the last day he barely made it to the finish line. After analyzing his nutrition we noticed he was not fuelling himself properly especially after his stage ended, and because of this he was not allowing his energy system to recover properly before the next stage. Eventually he hit the wall. So the first aspect I would like to emphasize is eat consistently well, a balanced diet of carbs, proteins and healthy fats, and ensure your energy levels are kept topped up. If you follow this before an event and leading up to it you can ensure you will have a solid energy foundation on which to build for your event. Scientific testing on total glycogen depletion before an event and then carbo-loading has shown to maximize glycogen loading, however not all athletes practice this as depleting your glycogen in the week leading up to the race can be a really daunting task and can put you on edge especially if you have never done this before. The other types of athletes are less scientific they don't really stress on what they are doing leading up to the event except knowing that when they taper and they have the reduced their training load while they are consistently eating properly their glycogen levels will build and top up naturally. The other kind of athlete is the one that loads significantly the week leading up to an event, they generally up their carbohydrate intake over the week and this is how they build for the event. I generally have a problem with this in that if you are eating consistent healthy meals with a good portion of carbs daily, then that's fine, but making a change to your diet in the week before and then upping the carb intake substantially can lead to some issues. The two I have in mind are firstly digestive issues your body is not used to the type of foods and amount you are consuming and you might land up with digestive problems even falling ill to this. Secondly upping your carboydrate intake and eating more simple carbohydrates might assist in glyocgen gain however there is a good chance of unnecessary weight gain leading up to the event. Yes glycogen does have a weight factor and you will go into an event slightly heavier, but if you gain too much weight not only glycogen weight you will land up paying the price for it. Imagine training at one weight and then suddenly you are racing 3kg's heavier. The muscles will take strain and again it will be an uphill battle. The most popular form of carbo-loading these days it to eat your normal healthy balanced meals which you are used to, and then throwing a carbohydrate drink into the mix or naturally upping your carb intake, usually starting 2-3 days before the event. This is also fine again, as long as you are not overdoing it. Panic sometimes tends to set in and most will overdo the carbo-loading totally. With all the information above, what actually is the best route to take. Well that's what we are here for and the simple rules below should assist you in doing whats correct for your body. - Reduce high GI product intake, and focus on low GI carbohydrates, they load the glycogen stores far better and provide a much better balance of energy on a daily basis. - Reduce your sugar intake leading up to the event - Eat plenty of fruit and vegetables - Eat complex carbohydrates and things such as quinoa, rolled oats, wild or brown rice, rye pasta - Reduce alcohol and caffeine intake in the week leading up to the event, definitely at least the 3 days before. - Your carbohydrate % in the last 3 days should be around 70%, and during the rest of the week before around 50% of your intake (10-12grams carb per kg body weight in the 48 hours leading up to the event) - DO NOT load a carb meal the night before the event, the last thing you want is a pasta meal sitting your stomach when racing, it wont load your glycogen anymore. The best meal the night before is something light that sits well and allows you to sleep comfortably. - 2 Nights before the race you can eat your pasta meal if its necessary, but not any closer to the event. - Drink plenty of water, glycogen stores are also water stores, if you don't hydrate properly you wont fuel up properly. - Do not eat any high fiber foods and foods that cause gas, such as beans, broccoli, bran cereals, If you are lactose intolerant, eliminate milk products, especially the 24-48 hours before the event. - Avoid spicy foods. - DO NOT OVER EAT All the best The 32Gi Team

LATEST 70.3 NUTRITION PREP ARTICLE FROM THE 32Gi SITE IM 70.3 NUTRITION TIP - THE CAFFEINE FACTOR Caffeine or no caffeine that is the question. It certainly does have its benefits and this highly debatable subject has done its rounds a number of times, even to being considered a banned substance on the IOC list when exceeding a certain amount. Caffeine is of course a stimulant and looked at in a negative way by some but it certainly has its benefits. Caffeine in itself has the ability to mobilize the fat stores and push more free fatty acids into the blood stream for use as fuel. Next to glycogen fat is an excellent source of fuel, and the more you can mobilize and use the more you can spare your glycogen levels. However wonderful this sounds, there is another factor that comes into play, and this is the rate of performance at which fat is accessible as a source of fuel. If you are performing at a very high intensity, using breathing as an example where you can barely speak, utilizing fat would be extremely difficult due to the fact that fat requires a certain amount of oxygen to be converted into energy and when there is not a sufficient amount, then your body will rely on its glycogen stores. So with this in mind, would caffeine provide a performance benefit in a short high intensity event, such as 2 hours. The answer is no, you would barely use your fat stores in an event of this nature and you would do more justice to ensure your glycogen levels are topped up to help cope with the effort. Endurance events are where it would be more useful, when you are performing at a manageable pace where the fat conversion process to energy is more doable due to there being a decent supply of oxygen, of course the fitter you are the more efficient you are at utilising your fat stores, and could probably convert at a higher performance rate than the average person. Testing that has been done on athletes has shown that in order to maximize the endurance benefit from caffeine, one should actually be caffeine intolerant. What does this mean? simple it means you should not be consuming caffeine for at least 7-10 days before the day of the event. Then timing is the next issue. Its been shown that taking in as much as 1/2mg of caffeine per a kg of body weight is desirable, BUT at least 3-4 hours before the event, in order to allow the mobilization to take place and to reduce the risk of dehydration and stomach irritability, as caffeine does increase acid production in the stomach. So this is the benefit but what negatives are there. Well firstly if you are a regular coffee drinker and caffeine is your fix, becoming caffeine intolerant is a mighty task. Withdrawal symptoms such as caffeine headaches and even fatigue could start within a day after stopping the caffeine intake. Not everyone suffers from this, but its not something that should be tried if not done before. Remember its very important to have tried and tested anything way before race day in training sessions which would simulate like conditions in order to be properly prepared, don't make sudden changes before race day just because you think it will give you an added advantage. You might land up in more trouble, so stick with your game plan. The other use of caffeine can be during an event, but preferably towards the finish line when you need that little bit of mental wake up. Caffeine of course can create more mental alertness, but remember its short lived. Again this is not something to be tested on race day, but only during training to see if this actually does provide you a benefit or not. Good luck with the preparations. The next discussion will be around Carbo Loading................:-) The 32Gi Team

Hi All Norrie Williamson, formidable endurance athlete, renowned coach and commentator contributed this on the 32Gi Facebook site, it provides some more insight into hydration and carbo-loading which we have not covered yet, but its valuable so thought to share it, all the best M By Norrie Williamson: One aspect often overlooked in the pre hydration consideration is that of Carbo-loading phase. If you are carbo-loading (and particularly if doing it incorrectly) then there is a greater risk of being under hydrated. remember every gram of carbohydrate (stored as glycogen) requires 3ml of fluid to be stored in the muscles - without this your muscles have a greater risk of cramping and you go into the event under hydrated. one of the best ways to check your hydration levels is to pee over a hydration stick. these are available from chemists at reasonable prices and well worth the investment for major events. As a rule of thumb expect to put on around 1.5-2.0 kg when cargo loading compared with pre carboloading phase - this is primarily fluid so don't worry about the extra weight and in hot weather this will be an early advantage at the start of the race - best to those doing the 70.3 in East London lets hope the wind plays the game for the hilly cycle