One, pick the workouts you fuel. If you have a good training plan most of the efforts should be "moderate" or "easy". Dont fuel for them no matter how much it sucks. For LONG but moderate intensity efforts do your best to abstain from fueling at all before 2 hours in and refuel AFTER not before. Go ahead and run a bit low on carbs for the early part of training. It will help you build fat burning efficiency which will only help you on race day. It will suck. You will be slower.
Fuel up using primal food - sweet potatoes, fruit...even honey only for key workouts and keep a bit of an eye on how much and how often.
If you are doing your 2 a days as a brick it counts as 1 workout, judge fuel accordingly
If you are doing them as separate workouts, incorporate a bit of extra fruit etc. following the first workout.
You may need to eat more frequently than is often recommended here. I simply can not eat a full meal at noon if I am getting my second workout in. I have to do small meals to keep the stomach comfortably empty.
How long before your tri? When you hit peak, probably 6-7 weeks out at least, you need to quit thinking about losing weight. Continue the same pattern of fueling only the most important workouts. But while in the early part of training I would say sacrifice workout quality for lower carb consumption, in the later stages, get fueled for the key workouts.
I do not gu in training. I gu for races. But I would probably gu during a big brick.
Oh....and run a tiny bit after every bike session immediately. Get off the bike and run a couple hundred feet. Get that bike to run transition dead quad feeling so normal feeling you love it
Last edited by runnergal; 02-04-2011 at 03:40 PM.
MTA: because it is rare I dont have more to say
"When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - my daughter Age 7