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.

Staying competitive over age 40 means understanding how to make the most of what you have.  Besides fine-tuning technique and buying the latest equipment, your diet becomes a bigger factor in performance.  Is it possible to eat a diet that raises oxygen delivery?  Yes; but until recently, only the most dedicated  (I couldn’t!) could do so. But now a concentrated food supplement has become available that could rocket your performance.  Beet root extract.  To be exact, the specific compound in beet root that is responsible for its’ performance enhancing effects is the nitrates which are found naturally in beets.

The good news is not only can you ski, bike or run or whatever your passion is at a higher level, it costs you less in lung sucking air effort.  Power lungs translate to power legs and you know it. 

Beets.  More to come on the benefits of high nitrate foods. Stay tuned.  Spinach egg omelets? Beet shots as a pre-load?  Horseradish beet mustard? The right food can give you the first wave finish.  Eat it.  Have more fun. Live better through natural science.

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!

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

Way to go!

Prep: 10 minutes           Cook:  3-5 hours crockpot       

Chicken soup is the staple when it comes to recovering from a cold or flu.  I make the traditional recipe with a little Asian twist.  By adding fresh grated ginger root the taste is enhanced along with the immune boosting power.  This recipe calls for the addition of cabbage, onions, and carrots, but do not be afraid to toss in squash, potatoes or leeks.  The whole idea is to maximize the amount of phytochemicals  available in a single meal.

Hydration with soup is very effective due to the presence of potassium from the vegetables, and sodium, which are essential electrolytes.  I like to make a large batch, and then freeze some of it for quick recovery meals.

Ingredients:

1 (2-3 pound) whole chicken, or cut-up; remove skin

2 tsp. grated fresh ginger (put through a garlic press for quick prep)

1 clove fresh garlic, minced2 onions, chopped

1 tablespoon chicken bouillon, or 3 cubes

2 (14.5-ounce) cans (or boxes) of low sodium chicken broth (organic is best)

¼ teaspoon iodized salt (or to taste)

2 bay leaves

2-3 black peppercorns (remove before serving)

Optional: To taste: pinch of thyme, basil

Cook chicken with spices until the meat is easily removed from the bone.  Using bone-in chicken will provide more calcium; however, the soup can be made with boneless, skinless chicken breast.  The dark meat of chicken is higher in iron, which is an essential nutrient to carry oxygen to exercising muscles. 

Once chicken is cooked and de-boned, then add an assortment of vegetables and cook until tender. 

Vegetables:

Carrots, peeled 2-3 large

Cabbage, shredded, 1/ 2 head

Other:  Leeks, small potatoes, squash (pre-cook butternut or acorn in microwave to make easy to dice), zucchini