Trevor Wurtele is a professional triathlete from Vernon, BC. Trevor, his wife Heather, and their cat Manah, are fixtures on the triathlon circuit. In 2012 Trevor won Ironman New Orleans 70.3. Trevor is a sponsored First Endurance athlete. Here is his nutrition plan:
Pre race meals:
During the week of an important race, mainly a full distance Ironman I’ll limit gluten in my diet. I don’t have an adverse reaction to gluten, but I have no doubt it helps limit any digestive tract inflammation that could potentially cause some issues on race day.
The day before a big race I’m not overly picky about what I eat during the day. Lots of carbohydrate – gluten free pancakes if I can are great for lunch. Loaded with nut butters, honey, jam, syrup, berries. For dinner I’ve been eating the same thing for the past 4 years:
Mashed yams, potatoes, and carrots. Side of well cooked fish, or chicken. Some cooked spinach. Humus as side for some flavor. I’m not shy about the butter and salt on those mashed yams either. This is my feel good race meal. I always look forward to it.
Throughout the day I’ll also drink at least a couple bottles of Ultragen. I dilute the recommended two scoops into a larger (24oz) than recommended bottle as well. If the race is looking to be extremely hot I’ll also take a few salt pills, and make sure to drink EFS drink during the day.
Morning Breakfast:
I’ve changed this numerous times over the past couple years. This one works great on a cooler morning. Sometimes on hot days I just can’t bring myself to eat warm food. -Gluten free, blueberry pancakes with cinnamon honey, almond butter, maple syrup -Bottle of Ultragen – 2 scoops in a 24oz bottle -Coffee
Pre Swim: -150 calories of liquid shot followed with water 20min before start.
On the bike: -Plan of 400 calories per hour, at least. I divide my calories up into 400 calorie bottles/gel flasks so I know I HAVE to take 1 per hour. Keeping in mind I weight 165 lbs and put out almost 1000 kj every hour during an Ironman bike leg.
-Start the day with 3 x 24 oz bottles with 400 calories (200 EFS drink and 200 CarboPro to keep the sweetness down) -2 x Liquid Shot flasks of 400 calories in my back pockets. -1 x single serve gel just in case I need a change or extra calories -5 on course waters (~750ml each)…more if it’s hot. Whenever I’ve had a good Ironman run, I’ve always peed at least twice on the bike and consumed my entire load of calories.
On the run:
-Water in my UltrAspire run belt that I refill at aid stations. Sometimes I put a bit of on course energy drink in there for a bit of flavour change. -2 x liquid shot flasks of 400 calories each. Aim to finish one of them by 13 miles, but I have consumed a full flask by mile 11. Pick up my second flask at special needs and aim to finish that by mile 22 or 23. I only drink water at the aid stations. My best Ironman run is 2:51 but calculate everything off 3 hours…so around 300 per hour on the run. In general this is high, even though, as mentioned, I weigh 165lbs. You need to practice this kind of calorie intake in training. -Plan to take a salt pill every few miles. I adjust this intake based on the temperature of the day. -Also have a TUMS at mile 11 and mile 19. I just take a couple as insurance. Maybe it helps, maybe it doesn’t. But they do taste GOOD. -I used to drink coke during the last bit of an Ironman. I now do whatever I can to stay off it. It does not do good things for my stomach. I will however, grab coke in the last few miles if I need it.
You know an aero helmet will make you faster, but they look so… weird.
Garneau has released their newest version Vorttice helmet to improve aerodynamics and ventilation at all head angles and look less like an alien. Garneau introduced the first legal, approved aerodynamic time trial helmet in 2002 and carved a niche out of the aero category. They also lead development in aerodynamic triathlon race apparel.
The Vorttice helmet uses a truncated airfoil shape in addition to golf-ball dimples and wake-disbursing strakes. While this sounds like so much techno-jargon each of these technologies have been used before in other industries. The golf ball dimples disturb the flow of air around the helmet, called the boundary layer, to make it easier for the object to move through using less energy. As with golf balls, this increases travel with given energy, especially at low speeds. The truncated shape has been adopted by Trek, Cervelo and other manufacturers to make shapes more effective over wider yaw angles. The “strakes” or raised, sideways ”V” protrusions on the helmet are oriented where the helmet’s laminar boundary layer begins to “depart” or detach, potentially creating drag. These strakes prevent the resulting vacuum from boundary layer detachment by keeping the flow of air turbulent at lower pressure.
Whether a volume of aerodynamic techno-speak is relevant to you or not the unique features on the Vorttice likely have benefit and certainly do not hurt. They don’t appear on any other aero helmet.
The proven fact is that aero helmets make cyclists faster. Another reality of using some longer tail aero helmets is the rider must keep their head in an upward orientation to hold the rear fairing horizontal. If they lower their head the tail goes up. The Garneau design avoids this issue with a truncated tail. The truncated tail also works better in crosswinds and facilitates ventilation out the back of the helmet.
Truncated tail helmets are not a new idea. Greg LeMond used a truncated tail aero helmet in the pivotal final time trial stage of the 1989 Tour de France to win the Tour by 8 seconds. His victory over race leader Laurent Fignon emphasized the importance of technology like aerobars and an aerodynamic helmet, neither of which Fignon used. In 1989 the chopped tail on LeMond’s aero helmet was mandated by UCI regulations governing helmet length, not by any aero insight. LeMond may have benefited from the design though, as he frequently lowered his head during the Stage 21 time trial into Paris.
The Vorttice also uses a nicely designed visor that can be raised and lowered while riding. Some visor designs are snap-on, snap-off designs you can’t raise while riding. Non-retractable visors make drinking from a large water bottle more difficult since the bottle hits the visor. With the Garneau helmet you can quickly raise the visor to drink in an aid station, then slide it back down like a fighter pilot.
The visor provided with the helmet is a color neutral gray tint. It has vents cut into the upper surface to prevent fogging.
The visor can also be removed by unthreading the mounting bolts at either side of the helmet. A clear visor is available for $49.99. There are ear covers that extend downward on each side of the helmet and are flexible enough to pull the helmet on quickly in T1. The ear flaps are well designed since the chinstrap, when adjusted under the ears, nearly disappears under the ear fairings.
The tail is faired underneath below the rear vent, another aerodynamic que. The chinstrap is Garneau’s Spiderlock SL, a wheel-adjustable strap and harness that can be snugged up on the fly riding out of T1 with one hand. Garneau used “Sealed Ice Padding” on the inside of the helmet. When wet the padding produces a cooling effect. The pads are removable and washable.
When I pulled on the Vorttice the first time I was impressed by how easy it went on. It also does not feel like an aero helmet, neither bulky nor long. The two vents, one at the front in the area of highest pressure at speed and another in the rear feed three “evacuation channels” to move cool air through the helmet. They work. Even with a black helmet in Arizona afternoon heat I was absolutely comfortable with the visor down. I like having an aero helmet that works well in crosswinds and that I can move my head around freely in without worrying about putting on the airbrakes when the tail goes up.
The new version of the Vorttice weighs 507 grams in a size Large. Considering all the helmet features this is a reasonable weight. The Vorttice is $249.99 and is available in Small, Medium and Large.
By Tom Demerly for TriSports.com (reprinted with permission from Louis Garneau).
There are many options to consider for your nutritional regimen when training and racing. One common question is whether or not to incorporate caffeine into your nutrition plan. You may get caffeine from your favorite brew, but you wonder if you should also have it in your nutritional supplements? Some products on athleti.ca are available with caffeine: for some athletes, caffeine is a must-have, but for others it’s not the best idea. Read on, to find out the facts and fiction on caffeine.
The caffeinated buzz.
There is evidence that caffeine increases alertness, fights fatigue and improves physical endurance and strength. It stimulates bodily tissues and the brain. Caffeine can boost energy levels during a run, ride, hike or swim, and make you faster, meaner and stronger! Blood concentrations of caffeine peak 45 to 90 minutes after ingestion and it can take over 2 hours for levels to decrease. Miniaml dosages of 60 milligrams of caffeine per hour of exercise are required, and coffee-lovers probably need more than 200 milligrams an hour since the body gets used to its effects over time. If you choose caffeinated supplements, keep doing so througout a competition or event to avoid the caffeine slump…
According to Health Canada, intake of less than 400 milligrams of caffeine a day causes no harm to health (nevertheless, the daily limit is set at 300 mg for pregnant and breast-feeding women). Although the International Olympic Committee allows for caffeine use, it maintains surveillance of its abuse in athletes. There is a downside to indulging in too much caffeine : daily intakes of more than 450 mg can cause nervousness, hypertension, irritability, anxiety, dehydration and disturbed sleep in athletes. Studies show that half of us have a genetic sensibility to caffeine (as predicted by our DNA), whereas the remaining 50% of individuals will remain insensitive to it and feel no difference. Keep in mind that individual tolerance will vary, so be careful to assess your reaction to it.
Here, there, everywhere?
Food sources of caffeine are coffee (120 to 180 mg per 8-once cup in drip/filtered or percolated, 75 to 100 mg when instant and 90 mg for espresso), tea (30 to 50 mg a cup), cola-type soft drinks (35 to 80 mg in a 355 ml can) and chocolate (45 to 100 mg per 50 gram piece). Some natural products and beverages can hide caffeine under a mystery alias : guarana, kola nut or yerba mate. Caffeine content in supplements may vary, going from nil to 50 milligrams per serving (refer to the nutrition tables for each product). Note that most gels, chews and bars have very little caffeine (unless otherwise indicated), however some brews and electrolyte drinks will contain higher doses of this precious potion.
As you can see, caffeine is not the make- or break-all in the athletic arena. The decision to opt for the caffeine kick or go without remains a question of personal preference, in your search for the gold! Train hard, eat right and consider a coffee break!!!
Most gels will react to the cold the
same way, by thickening up as they get cold. For Canadian athletes, this could be a little problem. Here are a few tips that will help keep up your nutritional routine during winter sports and training:
Keep your gels or chews in your pants pockets to keep them as warm as possible.
Try the First Endurance EFS
Shot gel; it does not have a gelling agent and is therefore
more viscous. This is a high quality gel formulated for elite athletes, and it comes either in its own flask, or a refill bottle (you can purchase a flask separately)
Try a chew instead; they take longer than gels to freeze up - and generally remain chewy all day if kept in your pants pockets. I like to take GU
Chomps cross-country skiing.
Try eLoad Fly, which is essentially a flavourless carbohydrate-replacement drink. You can add it to your favourite electrolyte drink mix.
Making sense of all the sports supplements on the market can
seem as tricky as learning algebra. I will be posting my ‘tips and tricks’ on
the athleti.ca blog, to make this process easier for you. For the best results,
and to make the most out of your limited budget, here are a few tips to get you
started:
Go for what you need,
not what others are taking
Every athlete is different, and should have their own
personalized nutritional strategy. For example, leaner athletes will need more
protein as they usually have lower energy intakes. Females who are active will
need to take more iron and ensure that they consume sufficient amounts of
carbohydrates.
Do your homework; use
the tools on athleti.ca
As is true for any shopping experience, it’s crucial to do
your research before you buy, otherwise you’ll most probably overspend and end
up with the wrong products. Consult the nutrition labels and information on the
product pages in athleti.ca, and use the athleti.ca product comparison before
making your purchase; check out this blog to read up on the nutritional
strategies of professional athletes and experts; and send me your nutritional
questions using the Ask Caroline Q&A form.
Be selective: not all
supplements are created equal
Not all brews, chews, bars and other such products are
comparable, as they are made from different recipes. Some have caffeine, giving
you the extra jolt and accelerating your heartbeat, but possibly bringing on
some jitters. Also, all sugars are not created equally: maltodextrins could be
easier to digest in some people while it may not be the case for others,
whereas fructose has other benefits and costs. Stay tuned to this blog for more
information.
Love what you eat
Last, but certainly not least, taste is a most important
criteria when selecting your ideal supplemental. If you are not happy with the
taste, fueling up during your ride, run or swim will be a challenge
Best of luck, have fun training and be healthy… and
hungry!!!
Wow! What an amazing weekend in Ottawa! The expo was 3 days of non-stop bustling activity, and our Kronobar samples were in serious demand. Coconut-Cherry was the crowd pleaser.
We met so many inspiring athletes, and we had a blast. It was great to meet our customers in person and put faces to names, and seeing some of you on the marathon course was a real treat!
How I managed to get through the marathon after 3 non-stop days in the Expo is still a mystery to me, but somehow I crossed the finish line.
athleti.ca is an honest-to-goodness mom and pop shop. It's a labor of love, to fuel our collective appetites for pushing our bodies to the limits.
We are a sports family; we're out there every chance we get, running, b...
Athleti.ca est une entreprise familiale honnête. C'est un travail d'amour, pour faire le plein d'un appétit collectif pour pousser nos corps à leur limite.
Nous sommes une famille sportive: course, vélo, natation, canotage...
