Off seasonrts 11.13

TEAM Pursuit Athletic Performance

The Off Season:
A Roadmap to Nutrition
Success
November 20, 2013

© PURSUIT ATHLETIC PERFORMANCE

Big Picture Thinking…

Our theme for the evening is????

Choosing transformation
over information


Choosing Transformation Over Information
We already have all of the information we need at our disposal.
The REAL questions are:

• Can we embrace change?
• Are we willing to truly become life long learners?
• Are we willing to experiment (grow) and risk “failing”?
• Can we embrace the process and let go of the need to
dictate the outcome?
"You must be the kind of man who can get things done. But
to get things done, you must love the doing, not the
secondary consequences." - Ayn Rand


When you find yourself saying,
"I don't know how to..."
…consider that you might be on the wrong path.

•
•

The "how to" is rarely ever missing.

The "want to" and “will do” are what is most
often missing.



Experiments never fail.

They just yield new and useful experience
and learning.



There is no such thing as a mistake.
There is only learning and growth.



Desire and commitment are not fixed.

They are FIRES that can be fed and
nurtured.


Choosing Transformation Over Information:
How Do You Speak To Yourself?
• Are you the owner of your destiny or the victim of circumstance?
• Do you "get from" or "get through?"
• Do you say:
• will do or choose to 
• or do you say "should" do? 
• Do you “create” or “react?”
• Do you see commitment as:
• a tool to reach your potential and achieve your best self
• or something burdensome that comes and goes?

Agreements vs. Expectations
There are twoDo You Speak To Yourself?
How possible outcomes from an expectation:

1. It’s met, at which point you say, “So what? I expected it.”
2. It wasn’t met, at which point you say, “I am disappointed.”
• If you want to realize positive change, create an agreement.
Agreements are creative collaborations that honor multiple
viewpoints. They are like a co-written song. They align with our
humanity.
• Expectations inevitably lead to disappointment, frustration, and
even betrayal (with oneself and others).

Choosing Transformation Over Information:
Confirmation Bias
• Do you approach each day seeking growth or looking to prove
what you’ve always believed is “correct” (confirmation)?

• Do you bring a “beginner’s mindset” to each new endeavor or
experience?
• A beginner’s mindset leads to:
• Fun, discovery, a higher state of consciousness, hope,
learning, it reinforces our humanity
• Confirmation-Bias leads to:
• Stagnant growth / plateauing, disappointment,
frustration, disagreement (with oneself and others)
• It’s a buzzkill!




*Let’s Remember Why We Are Doing This?
 Plenty of energy for our daily life and for training
 Excellent health and longevity: age gracefully
 Improve and adapt to training: get better
 Have excellent endurance: go farther, longer, easier
 Be leaner



*Is Your Present Strategy Working?
Do you feel good and have adequate energy for your daily
training and activities?
Are you able to execute high quality and / or highly intense
training sessions?
Are you adapting to your training as you expect?

Do you experience rapid recovery from training?
Do you have excess body fat that is holding you back from
performing at your best?


Recommended Strategies
1. Do The Detox
• Break habits
• Get off the sugar drip
• Get off the caffeine drip
• Learn about your relationship with food
2. Consider the Comprehensive Metabolic Profile
• Gut health / dysbiosis
• Fat metabolism
• Detoxification


Optimize Our Eating and Fueling:
“Periodization”

Utilizing different eating and fueling strategies, which
are based upon scientifically sound principles,
philosophy, and individual practice…

...depending upon the time of year, our individual goals,
and the general and specific focus of our training.



Daily Eating: Recommended Strategies

• A large variety of whole foods

• Very few, if any processed foods
• Foods balanced in macro-nutrients

• Plenty of rich sources of fat (especially
good fat)
• Foods lower on the glycemic index



Daily Eating: Recommended Strategies

Stop eating…
•Junk food
•Carbonated drinks
•Refined sugars
•Highly processed / artificial food
•“Energy” drinks of any kind
•Training fuels of any kind



*Basic Guidelines for Off-Season Training
 Do not eat or fuel prior to morning training sessions
 Progress this “skill” (your ability to burn fat as a fuel)
progressively over time…
•

•
•
•
•


Begin by not fueling for any session lasting up to
90minutes
Progress up to 3 hours
Beyond 3 hours, fueling is an option
Always CARRY fuel with you, in case you need it for
any reason
Make your routine choices “clean” and whole food
based when possible


Micro-Fasting (aka eating less frequently)

What’s are the basic goals?

•
•
•
•
•

Be healthier - live longer - feel better.
Achieve a healthier relationship with food.
Achieve OPTIMAL body composition.
Improve overall fitness and endurance.
Improve race readiness to explode your ultimate potential!



What are the potential benefits? 
•
•
•
•

Optimal health
Square the curve (opportunity for greater longevity)
Body composition (fat burning)
Performance and vitality

*For me, fasting is as much an assessment of these things….
…..as it is a strategy to improve these things…




What are the potential pitfalls?



• It is NOT about starvation.
• It is NOT a strategy to crash diet and get “race” lean.
• It is NOT a path to continue a pattern of dysfunctional,
emotional eating.
• It is NOT for punishing yourself for eating “badly.”



*Review: Insulin- The “Master” Hormone
What are the effects of excess insulin?



Greater resistance to it (type 2 diabetes)



Converts protein, glucose, and dietary fat - to stored
body fat.



Removes fat from the blood and transports it into fat
cells.



Encourages the body to burn carbs (sugar) for energy
instead of stored fat.



*Review: Insulin- The Master Hormone
What are the effects of elevated insulin?


Inhibits the release and utilization of body fat for
energy.



Leads to the conversion and storage of excess
glucose (sugar) as fat.



Results in lower levels of endurance and stamina;
premature fatigue when training




What are the biggest issues facing many endurance athletes?
• Daily: afraid of feeling hungry.
• Training: afraid of running out of energy and slowing down.

What usually results?
FEAR based decision making. 



Micro-Fasting (aka eating less often)
Concepts – Ideas - Experiences

• Accessing the energy stores (body-fat) we all already have vs.
relying upon what we take in (blood sugar). Freedom! 
• Reduce insulin.
• Truly hungry or experiencing cravings?
• 2 or 3 hours without food does not constitute hunger!



Micro-Fasting (aka eating less often)
• Compress eating “window” vs. eating constantly.
• 18 hrs off / 6 hrs on?
• Noontime through 6pm.
• It is NOT about calorie restriction. It IS about reducing insulin,
normalizing blood sugar, accessing body fat for energy daily
and during training.

• A fear based approach: are you willing to bonk to learn where
you’re at?




• “Cycling/Phasing”:
• an altered approach from one day (or period of time) to
another; valuable and can lead to optimal balance and long
term success.
•
•

5 days on – 2 days off
Anything you do (or eat) every day, day after day, week after
week, is probably not optimal for you.

•

Important: Are you eating enough FAT???

•

Important: There’s no such thing as a “bad” food.



•

Post workout nutrition is important for more intense or longer training
sessions, and less important for other shorter or less intense sessions.

•

Balanced in micronutrients (Carb, protein, fat) if at all possible
(always?).

•

Important to consume fat in your diet in order to burn fat for energy.

•

Don’t forget the concept of PERIODIZATION as it relates to eating and
fueling.
• Training volume and goals dictate, in part, how much energy you
need to consume daily.
• Carbohydrates ARE important as a source of energy for intense
training and racing.



Questions?


Off seasonrts 11.13

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