Tråd: Lance Armstrong

Train First or Eat First?

During the winter period of training, I advise Lance to change his breakfast regime to take into consideration the specific goals of this training periods. Lance normally eats a healthy breakfast consisting mainly of carbohydrates and a small amount of protein, about 1.5-2 hours before working out. His breakfast is excellent for handling the nutritional fuel demands of his endurance training workouts.

During the winter training period the training goals shift from aerobic endurance development to strength development. Due to his workout schedule, I like to advise changing the morning breakfast routine to assist in meeting the goal of this training period.

Three days during the week, Lance begins the day with a morning weight lifting workout. Following 8-10 hours of fasting overnight, it is important that athletes take in some calories before morning workouts. At the same time, working out on a full stomach is often uncomfortable. The best thing to do in preparation for early-morning workouts is to eat a light meal (200-300 calories) as soon as you wake up. By eating before you get ready to leave the house, you allow your body time to process the food into useable energy before your workout.

Eating before morning workouts is important because it helps ensure adequate blood sugar during exercise. Your body burns carbohydrates and fat through the night to keep all your bodily systems functioning and by morning your blood sugar levels are usually pretty low.

It is for this reason that I like to shift Lance's main morning meal to after his weight lifting workout. Immediately following his weight workout, his either drinks a carbohydrate/protein shake with glutamine added to it or he heads home or to the nearest café for a full meal.

On all of his other training days that consist of aerobic endurance training, Lance keeps with the "tried and true" meal of 65-75% carbohydrates before heading out on his morning training rides.

Daily Training

Monday 3
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Tuesday 4-11 USPS Training Camp Austin

Wednesday 12
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Thursday 13
4 hours with high cadence on all hills, 95-100 rpm, stay in the saddle on hills, low cadence on flat terrain, 60-65 rpm at Tempo level intensity, 135-140 heart rate on flat terrain.

Friday 14 - 17 Monday
Regeneration phase, keep rides 1-2 hours, easy paced, 115-125 heart rate, 80-85rpm

Tuesday 18
4 hours with high cadence on all hills, 95-100 rpm, stay in the saddle on hills, low cadence on flat terrain, 60-65 rpm at Tempo level intensity, 135-140 heart rate on flat terrain.

Wednesday 19
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Thursday 20
4 hours with high cadence on all hills, 95-100 rpm, stay in the saddle on hills, low cadence on flat terrain, 60-65 rpm at Tempo level intensity, 135-140 heart rate on flat terrain

Friday 21
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Saturday 22
3 hour group ride with no heart rate ceiling or cadence, ride as hard as you like!

Sunday 23
4 hours with 6 x 4 minutes MuscleTension intervals at 50-55rpm, max effort for each MT interval, 6 minutes recovery between MT intervals.

Monday 24
AM: Weight workout
PM: 2 hrs, keep pedal high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Tuesday 25 ~~~ Day off

Wednesday 26
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Thursday 27
4 hours with high cadence on all hills, 95-100 rpm, stay in the saddle on hills, low cadence on flat terrain, 60-65 rpm at Tempo level intensity, 135-140 heart rate on flat terrain

Friday 28
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

Saturday 29
3 hour group ride with no heart rate ceiling or pedal cadence, ride as hard as you like!

Sunday 30
5 hours moderate pace, high cadence the entire ride, 95-100rpm, 155 heart rate ceiling, stay seated on hills.

Monday 31
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint

The coach of one of the world's greatest athletes-Lance Armstrong-outlines his incredible nutritional program, which will help anyone take his or her fitness to the next level of peak performance.

Chris Carmichael's Food for Fitness provides the nutritional information any active man or woman needs to achieve his or her health and training goals. Along the way, Carmichael outlines his revolutionary eating program for everyone-from weekend warriors to those just trying to lose a few pounds and be more fit.

Most diets focus on treating a problem, pitting nutrient against nutrient in a battle over what can be eaten. Active men and women need to think of food as fuel that enables them to achieve their goals. In this context, all nutrients play integral roles and the emphasis is on consuming the right foods, in the right proportions and at the right times, to yield the energy we need to perform at an optimal level.

Chris Carmichael's Food for Fitness includes:

* step-by-step methods for matching your eating to your activity level;
* menu plans for home-cooked meals, restaurant dining, and on-the-go snacks;
* exercise plans that lead to improved fitness; and
* inspirational accounts from real people who have bettered their lives with this program.

In response to widely published articles from April 14, 2005 related to a recent report from the New England Journal of Medicine, Carmichael Training Systems would like to provide our members with recommendations regarding hyponatremia and its associated risks to endurance athletes.

Hyponatremia is defined as a drastically reduced plasma sodium concentration. This is most often a result of ultra-endurance athletes (4-7 or more hours of exercise) either becoming severely dehydrated, or ingesting large quantities of low-sodium beverages while exercising. It can be a fatal situation if not addressed in an appropriate manner, and typical symptoms include; disorientation, depression, nausea, vomiting, muscular twitching, and grand mal seizures.

Hyponatremia is a quite rare occurrence in endurance athletes, as it is very easy to prevent and treat. Race organizers and coaches have long been advising athletes to drink as much water as possible before and during competitions. The assumption has been, “more is better.” This large intake of sodium-free fluid dilutes the sodium that is in the plasma and creates a situation where the sodium concentration in the blood is too low. In all ultra-endurance competitions, sweat losses are a given. Sodium and other electrolytes are always a part of these sweat losses. Hyponatremia can be a result of the replacement of sweat losses with water or another low-sodium beverage. The sodium that is lost through sweat NEEDS to be replaced.

Increasing dietary sodium intake prior to events, and specifically when ingesting large quantities of water, is helpful. Avoid the urge to pre-hydrate prior to events, with large quantities of plain water. Rather, try to use a sports drink that has sodium and other electrolytes included. This will benefit you on multiple levels, including water levels, carbohydrate replenishment, and sodium replenishment. Also recognize the sodium content of the various foods you’re eating while training contributes to plasma electrolyte levels. Energy gels, bars, and other foods, contain various amounts of sodium and other important electrolytes. Combining these sources with water or sports drink can also help to maintain optimal plasma sodium concentrations.

Dehydration is still a critical concern for athletes. To prevent dehydration during training or events, try to match your fluid intake to the volume of fluids lost through sweat. This sweat rate can be easily determined by weighing yourself before and after a workout. Be sure to weigh-in, preferably nude, after toweling off post-workout. Ideally, your post-workout body weight should be within 1-2% of your pre-workout bodyweight. If your body weight is roughly equal before and after a one-hour workout, and you consumed 24 ounces of fluid, your sweat rate, in those conditions, is roughly 24 ounces per hour. For a three-hour workout in those conditions, you should consume 24 x 3 = 72 ounces of fluid. Sweat rates will increase with higher temperatures and humidity levels, so you should increase your fluid intake accordingly.

If race day conditions are similar to your measurement day conditions, then you’ll know roughly how much fluid to ingest on the race course. Increasing fluid consumption beyond this level, especially if it’s a low-sodium or no-sodium beverage, can result in plasma dilution.

Several mass-media articles have intimated that hyponatremia is a common, dangerous occurrence that is caused by the ingestion of large quantities of fluids and the solution is to drink less while training and racing. Hopefully this response has informed you that fluid intake alone is not the culprit, and that optimal performance is dependent upon consuming appropriate amounts of fluid, food, and electrolytes. Dehydration remains a greater threat to health and performance than hyponatremia.

Carmichael Training Systems

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