Barely time to text much less plan a 7-day carboload?  Your body does not tweet or text, but it is capable of loading up energy stores of glycogen in just 24 hours.  But, you have to do it by Mother Nature’s carbo-loading rules.  Here goes:

For a 24-hour glycogen load, start with a short, 15-20 minute, near maximum intensity workout,  designed to deplete glycogen stores.  This can be done 1-3 days prior to the race. High intensity is essential, otherwise go for the traditional longer workout to deplete stores, and follow with a traditional carbo-load regimen.  For the 24-hour, high GI approach simply use a “this for that” game plan- i.e., swapping whole grain, high fiber carbs for high GI carbs.  Avoid breakfast cereals based on oats, barley and bran. Sub cornflakes, rice chex, corn chex, puffed rice cereal. Use breads without whole grains, stone-ground flour, or sourdough.  White bread, rice crackers, or white bagels must be on the 24-hour load menu.  Consume potatoes without added butter or margarine, and no french fries. Enjoy canned fruit in heavy syrup  and cooked vegetables.  Avoid whole grains such as quinoa, wild rice, or pasta cooked al a dente.   Pasta cooked until very soft has a higher glycemic index. Drink high GI sport drinks such as Pure Sport Recovery or fruit drinks instead of 100% juice. Use high GI snacks between meals: Clif Bar Bloks, Jelly beans, hard candy, top toast with jelly or jam, snack on Clif bar Cookies ‘n Crème, or Powerbars.  REST after loading essential to maintain stores!  Just go to work and sit at your computer, or drive to your favorite race.  Naturally, you want to stay limber, so easy walking and stretching is A-OK.

DOWN WIND SPORTS – COUNTDOWN TO NOQUE! PRE-RACE CLINIC:  Join Jeff Stasser, Down Wind Sports expert wax clinician, and Donna Marlor Sports Nutrition for the first of 2 clinics to get your Noque training full speed ahead. Learn easy nutrition tips to: • Boost Energy • Build Stamina • Stay Healthy • Get Leaner!      

Try Jeff’s expert waxing tips at Monday nite DWS ski lessons before the race.     

Time: 6 pm, Thursday, Jan 5th, Cost: $10.00 Price includes nutrition tip sheets and raffle prizes.  FREE Clif Bar and PureSport hydration and recovery drink samples!

 Make this Noquemanon your best race ever!

When Dr. Allen Lim left the lab to work with pro cyclists like Levi Leipheimer and Christian Vande Velde, he found a peloton weary of food.  So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas.

The Feed Zone Cookbook provides 150 flavorful recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

* 150 delicious recipes illustrated with full-color photographs

* Allen Lim’s take on the science and practice of food

* Portable whole foods, including Lim’s famous rice cakes and more

* Dozens of quick-prep meals for before and after workouts

* Shortcuts, substitutions, and techniques to save time in the kitchen

* Gluten-free and vegetarian alternatives to favorite dishes

Marquette – NOV 19th.  Mary Connor and Donna Marlor  will be at the Marquette Yoga Center to introduce YOGA FOR A  LEAN LIFESTYLE to the Marquette communty.  Described as a yoga  approach to weight loss and maintenance,  Yoga Center owner, Mary Connor said,  “It is a unique  program for anyone and everyone who has ever struggled with body image, yo-yo dieting, eating disorders and of course excess weight.  Based on the 8 limbs of yoga, when combined with nutrition coaching, this program offers a peaceful approach that is effective for managing holiday stress and eating.  Yoga is an  essential part of the program since research studies have shown that so often overeating is not about food.

TEAMS NEWS: – Oct 15th -  Despite windy conditions and drizzle, Janet Koistenen took 3rd place over all in B womens’ Keweenaw Cup Cyclocross, Copper Harbor, MI.    Amy Michaels Womens placed  3rd overall in class A. 

Way to go!

October 1 – Marquette, MI – The Superiorland X-C Club annual Lake Superior Shore Run was the site for over 300 runners to enjoy testing their stamina.  Donna Marlor placed 12th female overall with a time of 1:48:47.  “This is a far more technical trail than I am trained for,” said Marlor, “but the scenery is outstanding, so you just want to be there.”

Copper Harbor Fat Tire Festival - Amy Michaels led the masters women over Labor Day Weekend for a blue ribbon and finished 8th overall.  “It was a very technical trail,” said Michaels, “two hands on the handlebars at all times.”

Calumet, MI – Two team members, Amy Micheals and Mary Connor raced in the Great Deer Chase Single Track Mt Bike Race .   Amy rode the shorter 15 mile single track race winning 2nd place overall. Mary rode the longer 28 mile race winning 2nd overall in the U.P. Single Speed  category. This race brings out the toughest racers in the upper WI. and UP.   The course is one loop for both the short and long course with 70 percent of the course on technical single track. tough course, yet extreme fun. Great cookies and fruit for post race chow.

St.Paul, MN – September 26th Donna Marlor will be the featured speaker at the Monday night education series for FINNSISU. Following on the heels of Olympic superstar Caitlin Comptom, Donna will talk about Hydration for Endurance Winter Sports.  Get ready for the 2011-12 season!

 
Marquette, MI – Marie Peasley of Marquette, MI, won the 2011 Rudyard Summerfest Triathlon on July 31.  In a reversed triathlon format, she finished the 5K run, 15 mile bike ride and 500 meter swim in 1:27:18, about a minute ahead of the second place finisher.  After a lack-luster run, Peasley came from behind on the bike and was the second woman into pool.  “I was dissapointed in my run performance,” Peasley said. “Surprisingly, my legs felt fresh when I got on to the bike.  I was able to pedal faster than I have at any race so far this year.”  As for nutrition, Peasley still relied on Clif Shot bloks and Pure Sport sports drink.  “I had to rethink my nutrition strategy, since the run was first and I usually fuel on the bike for the run.  I front-loaded with extra Shot bloks before the race, and made sure I had a good amount of Pure Sport when I got onto the bike.”  Next up for Marie is the Copperman Triathlon on August 6th.