8/10/2019 Mtn Bike Athlete

1/22

Athlete Case ProjectGiedre Astrauskas, Rachel Bishop, Mary Johnson, Mickinzie Lopez

8/10/2019 Mtn Bike Athlete

2/22

Mountain Biking

Variable terrain

High intensity aerobic exercise

Hill climbs

Muscular endurance

High power output

Steep climbs may require anaerobic metabolism

Bike handling and stabilization

Isometric contractions of arm and leg muscles

Multi-hour rides

Sustained aerobic power & endurance

8/10/2019 Mtn Bike Athlete

3/22

Research Findings

Nutritional Status of Adventure Racers

High fat, high PRO, low CHO diet not

optimal

Education among athletes is needed

Nutritional Intake During a Simulated

Adventure Race

86% of calories consumed from food Energy needs not met

8/10/2019 Mtn Bike Athlete

4/22

Research Findings

Liquid Intake on Homeostasis:

Cross-country MTN Bike Race in

Central Alps

Hypernatremia

Oxidative Stress in 24-hour MTB

Endurance Race

162% ROS increase 128% AOX increase

Over 72 hours, AOX levels decreased

Athletes must replete AOX stores!

8/10/2019 Mtn Bike Athlete

5/22

Research Findings

Effect of CHO Intake on MTB

Performance

8/10/2019 Mtn Bike Athlete

6/22

ATHLETE:

8/10/2019 Mtn Bike Athlete

7/22

Amanda

35 yr. old mother

Steady wt. gain past 6 mo.

Current activity level

1-3 hr. trail rides several times per wk.

Riding season (summer)

Whistler weekend trips 1-2 x per mo.

6-8 hr. long rides, 2-3 x per wk.

8/10/2019 Mtn Bike Athlete

8/22

Profile

General Diet

Gluten-free

Dairy-free

Crohnsdisease

3 Meals, 2 Snacks

Low iron, calcium,

folate

Low CHO

8/10/2019 Mtn Bike Athlete

9/22

100 kcal / bottle

22g CHO

8/10/2019 Mtn Bike Athlete

10/22

2-3 bloks 45 min into ride

2-3 bloks every 20 min after

33.33 kcal / blok

8g CHO

8/10/2019 Mtn Bike Athlete

11/22

Performance

Build strength Increase endurance

Body composition Decrease body fat

8/10/2019 Mtn Bike Athlete

12/22

Increase RMR

Maintain energy intake

2,600 kcal

Maintain Energy Balance

5-6 small meals

Complex CHO

Increase energy intake during rides

8/10/2019 Mtn Bike Athlete

13/22

During routine training

Consume 55-65% CHO / d

Sufficient hydration to sustain weight

Pre-ride 2 hrs. pre-ride: 2g CHO / kg

1 hr. pre-ride: 1g CHO / kg

Intra-workout

60-70g CHO / hr

Post-ride 1g CHO / kg

8/10/2019 Mtn Bike Athlete

14/22

R.D. Language:

Athlete Language:

Routine training Consume 55-65% CHO / d

Sufficient hydration tosustain weight

Pre-ride 2 hrs. pre-ride: 2g CHO / kg

1 hr. pre-ride: 1g CHO / kg

Intra-workout 60-70g CHO / hr

Post-ride 1g CHO / kg

Training Day plate: grains & fruit

plate: veggies

Water

Pre-ride

2 hrs: 1 whole sweet potato 1 hr: 1 banana + 1 oz granola

During ride 1 galazo / hr

3-4 shot bloks / hr

Post-ride 1 apple

1 TB peanut butter

2 oz granola bar

8 oz water

8/10/2019 Mtn Bike Athlete

15/22

In-Season (Whistler Wknds)

Friday

Focus: CHO loading, low fiber

Saturday & Sunday

Focus: Sustain energy needs

6-8 hrs. riding

Monday

Focus: Recovery

8/10/2019 Mtn Bike Athlete

16/22

Friday

8/10/2019 Mtn Bike Athlete

17/22

Friday

Focus: CHO Loading

65-75% CHO (~350g)

2,000 kcal

No workout today

Nutrient timing / distribution

Hydration

Complex CHO

Brown rice, quinoa, legumes, oats, fruit

8/10/2019 Mtn Bike Athlete

18/22

Saturday & Sunday

8/10/2019 Mtn Bike Athlete

19/22

Saturday & Sunday

Focus: Sustain energy needs

RMR + Activity

4,000 4,500 kcal

60-70g CHO / hr 20 oz. fluid / hr

Meal bars, Golazo, Clif shot bloks,bananas, granola bars, dried fruit, trail

mix, whole foods lunch (sandwich, fruit,etc)

.1g PRO / kg post-wkt (6 g, 2-3 TB nutbutter)

High CHO breakfast & dinner

8/10/2019 Mtn Bike Athlete

20/22

Monday

8/10/2019 Mtn Bike Athlete

21/22

Monday

Focus: Recovery

65-75% CHO (~350g)

1.2-1.7g PRO / kg

2,000 kcal

No workout today

Nutrient timing / distribution

Hydration

Complex CHO

Brown rice, quinoa, legumes, oats, fruit

8/10/2019 Mtn Bike Athlete

22/22