Wednesday, 19 September 2012

WIAW - Periodization of Eating

Oh goodness gracious! It is Wednesday! Which means it is What I Ate Wednesday over at Peas and Crayons. And it also means that I am just 4 days away from my second half marathon.

The Ajax Waterfront Half Marathon is this Sunday, and I am hoping (secretly, not so secretly - its on the internet) that I PR.

I read a really interesting article last week in the Trail Special of Canadian Running about the "Periodization of Eating".

This is not a concept I was familiar with, but the article really struck a cord with me. Issues with nutrition and "hitting the wall" have plagued my training sessions, so I was intrigued.

Periodization is meant to maximize your fitness by adjusting your nutrition and recovery depending on where you are in your training cycle. The ultimate goal or periodization is to make sure your body gets the right stress at the right time during training - and then comes back stronger for the next workout.
"The purpose of carbohydrate-loading is trying to build extra energy stores, and extra glycogen beyond the two-hour reserve you have stored in your body already"
In short, giving you the energy you need to power through your race and finish strong. Sounds like just what this gal needs to squeak out a PR, right?!? So here's the plan


Pre-Race Periodization Recommends 3 days before Race Day...
  • Increasing the amount of starchy carbohydrates in your diet by about 50% per day
  • Drinking 1 litre of sport drink per day
  • Adding 1 extra carbohydrate rich snack at bedtime the night before
I am going to give this whole Periodization-thing a try for this week's race, and if it all goes well then I am definitely going to rock this plan for my Marathon as well.

I won't know until I try?! So let's see how it goes! Periodization starts tomorrow! Wish me luck!

Love Your Favourite Darwinian Fail,
Krysten

15 comments:

  1. Let me know how it goes! I am always fiddling with my nutrition in the week before race day and I still haven't found anything that really works for me.

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  2. I like periodization for training and nutrition. I would honestly even start the carbs earlier. Some training plans start the CHO 5-7 days early.

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  3. It's a great concept and makes lots of sense. Good luck to you this weekend! Fingers crossed for that PR!

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  4. I did the same before my marathon and never "hit the wall" - hard enough to realize anyway lol. So I think it works! Good luck this weekend!!!

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  5. Thanks for sharing this! I'll definitely try this out before my half too! I'm actually kind of surprised that they're recommending a sports drink days before the race, but I'm all for it ;) Good luck this weekend on your PR goals!

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  6. I'll be interested to know how this works out!

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  7. CHO loading is just an excuse for runners to eat more bread and pasta in my opinion. There is plenty of research showing it's completely unnecessary.

    It is also a complete myth that glycogen is ever depleted during a marathon. If you are running at a proper effort, only half of your fuel is coming in the form of CHO anyway! That extends your fuel range to many hours of CHO and FAT. Plus you are likely consuming some type of CHO supplement as well. The fact that almost every single athlete (no matter how hard they "hit the wall") is able to speed up at the end of a race should be proof enough that there is always plenty gas left in the tank.

    "The feeling of fatigue is fatigue"

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    1. Hmmm interesting perspective. I am pretty new to distance running so I am definitely still experimenting with my routine and figuring out what works for me.

      I have found that carbs are necessary, maybe not in excess, but I do run stronger and have less tummy troubles when I fuel with them.

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  8. Good luck this weekend! Periodization of eating is very important; it can be as simple or complicated as you want (I like simple). There's a great book by Bob Seebohar that goes into more detail, if you're interested!

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    1. I am definitely going to check that out. Thanks for the heads up girlie.

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  9. Yes- I try to follow similar guidelines, and post-nutrition is equally important!
    Wishing you luck- can't wait to hear about it!!

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  10. go for it! great advice. We have done that before as well. Can't wait to hear how it works for you.

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  11. I recommend carb cycling for people training on high volumes (more starchy carbs on work days, very low on rest days).
    But you know me - Carbs mean veggies! But if people are struggling getting that many sweet potatoes in, rice is usually a well tolerated grain.
    I say try it out!

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  12. good luck! can't wait to see if it works for you! (:

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  13. Good luck this weekend hunnie. Can't wait to hear how it goes :)

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