“Cross Training,” what is it? The simple definition of cross training is, simply put, training in activities that are different than your primary sport.  Physiologically speaking, however..... “Physiological adaptations in response to physical training are highly specific to the nature of the training activity. Furthermore, the more specific the training program is to a given sport or activity, the greater the improvement in performance in that sport or activity.” - J.H. Wilmore, D.L. Costill, W.L. Kenney

New Year’s resolutions have been set and many are embarking on their first marathon training program as a result! In order to maximize performance, it is essential to fuel yourself properly during training runs and racing, especially when runs are prolonged (>90 minutes). As a nutritionist, I have found that many runners tend to overestimate actual run energy expenditure, causing them to overeat during the day and gain unwanted weight during the season. Furthermore, an overzealous calorie intake during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately diminish run performance. Below is a step-by-step guide on how to calculate your calories burned during runs as well as your target calorie replacement needs after about 90 minutes of running. Happy running trails!

What is your main motivation for restricting intake of animal foods? Is it for ethical or religious reasons? Are you concerned about your health? Are you looking to boost performance? While vegetarian diets have a multitude of benefits, many athletes within the endurance sports arena are simply using plant-based diets as means to control food intake and consequent weight. Unfortunately, severe food restriction will create a major barrier to peak performance and optimal health. Find out why.

New Years resolutions have been set and many are embarking on their first century training program as a result! In order to maximize performance, it is essential to fuel yourself properly during training rides and racing, especially when you are riding longer than 2 hours. As a nutritionist, I have found that many cyclists tend to overestimate actually cycling energy expenditure, causing them to overeat during the day and gain unwanted weight during season. Furthermore, an overzealous calorie intake during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately diminish performance. Below is a step-by-step guide to help you determine your total calorie burn during training rides as well as your target calorie replacement needs after about 90-120 minutes of cycling. Happy riding trails!

Much of the research on aging and endurance performance suggests that there are physiological and nutritional changes that start occurring between the ages of 35 and 40 years that may limit endurance performance. Several master athletes complain of weight gain, slowed recovery time, nagging injuries, and diminished performance. Yet, many master athletes continue to conquer the running scene, beating their younger counterparts. Look at 42 year-old Yekaterina Podkopayeva, a female Russian distance runner who ran 1500 meters in less than 4 minutes. Or marathoner Jack Foster who conquered 26.2 miles in 2:19 at the age of 41. As simple as it may sound, peak performance for all ages relies on 2 factors: smart training and proper nutrition.

Most endurance athletes practice some form of carbo-loading on a daily basis as means to prevent glycogen depletion, aka “the wall” or “bonking”, during longer training bouts. Perhaps it is that pasta dinner the night prior to a big workout or a pancake breakfast after a long training run. However, a more regimented form of carbohydrate loading will help “supersaturate” our muscle cells with glycogen to levels 50-100% greater than baseline, thereby delaying or even eliminating that performance-declining “wall” during events that entail a moderate-to-high intensity for longer than 90 minutes.

One of the most frequently asked questions I get about what is the best protocol for carrying your custom formulas for training and on race day. Here are my thoughts after racing on my custom formula for years but also having worked with literally thousands of coaches and athletes.

Every athlete should know how to calculate their sweat rate in order to have a hydration target. The goal is to see exactly how much dehydration you incur during your workout and in turn, determine your hourly fluid replacement (how much you need to drink). When you are done with this sweat rate formula, you will have a hydration target that you can use in both training and racing.

USAT certified coach Sonni Drer is a long time INFINIT certified partner and 6x USAT All American. He has coached numerous All Americans, National Champions and World Champion.

I have been racing endurance events for a long time. Last week I was trying to remember the date of my first race, I think it was a duathlon in Columbus Ohio way back when Pyro pedals were the hot equipment. Late 80’s or early 90’s I think, I really cannot remember which. The only hard clues I have is  some finisher plaques from the Muncie Endurathon dating back to 1991. So it has been a while.

First of all, I hope that 2014 was a successful year for you – whether it was doing races or just staying fit!  What follows is an emphasis on not wasting the experiences you’ve had (and hopefully learned from) and I’ll offer some suggestions on what you can do to get ready for 2013