Diet is an important aspect of performance in all sports, while Nutrition is a field plagued with poor—or even false—information. The crossroads of the two is where many athletes find themselves, especially since questionable information (in the field of nutrition) is often presented as “research,” but is just as likely to be marketing-speak masquerading as facts. There’s a lot of money in the supplement industry; an industry that is is loosely regulated, at best. Sports supplements run the gamut from pre-workout mixes used by weightlifters and bodybuilders to sports drinks that are found in every convenience store. This becomes even more muddied when companies like Gatorade actually have some of the best sports science research programs in the world focused on sports nutrition.

In my role as a coach, clients often ask me questions about diet and food. I’m not a dietician, so I often refer them to someone more qualified than me to answer such questions. Even so, I’ve looked into food/diet topics quite a bit to identify resources for those clients who don’t want to take the step of working with a dietician. I also teach Human Nutrition and Exercise Metabolism and Nutrition at the University of Minnesota, Duluth. Through these experiences I have found a philosophy on nutrition as a coach. It’s this: eat a well-balanced diet of real foods with as little processing as possible.

Carbohydrates, Proteins, and Micronutrients

A well-balanced diet includes a mixture of carbohydrates, proteins, and fats, the ratio among these depending upon the individual and their training phase. Nutrition, like training, should be periodized so that it can match the needs of the day’s training.

Generally speaking, endurance athletes need lots of carbohydrates. There is a big push for protein in so many products, but carbohydrates are the backbone of an endurance athlete’s diet.

Protein is important—and necessary for recovery and rebuilding after training degrades bodily structures—but carbohydrates are what fuel endurance performance.

Micronutrients are vitamins and minerals. These also need to be included in the diet. For the most part they are not an issue since most foods contain at least some level of micronutrients. Two that are most often an issue can be too much salt (found in processed foods) and iron deficiencies. If you are feeling inexplicably fatigued for more than a week, it’s a good idea to check your iron levels: specifically, serum ferratin.

Vegetarianism

The dietary needs of any athlete also bring into focus the challenges of following a dietary discipline that does not readily include one, or more, of the proscribed dietary elements (carbohydrate, protein, micronutrient). When looking at specific styles of eating, we often think of those who eat meat and those who don’t. It is often far more nuanced that this, but the vegetarian diet comes under scrutiny far more often that any other. For athletes, it really is a question of how much protein they need, and where does that protein come from? Below are examples some of the different vegetarian diets:

Pescatarian: excludes all meat except fish from their diet. May include eggs and dairy products.

Lacto-ovo-vegetarian: includes eggs and dairy products.

Ovo-vegetarian: includes eggs but not dairy products.

Lacto-vegetarian: includes milk or diary products but not eggs or animal foods.

Vegetarian: avoids all flesh foods; may or may not consume eggs or dairy products.

Vegan: Excludes all animal products including eggs and dairy. May also exclude honey.

Those who choose not to eat meat are often asked how they get enough protein. Meat is strongly associated with protein intake since meat products are complete proteins. This means that they have all the essential amino acids required by the human body. Very few non-meat sources of protein are complete proteins. The “superfood” quinoa is a complete protein, part of the reasons for this designation. Vegetables, legumes and grains not being complete proteins only means that one has to be intentional about finding complimentary proteins. An excellent example of this is the rice-and-bean combination. When consumed together, rice and beans provide all the essential amino acids. Other combinations that provide all the essential amino acids (without meat) include brown rice, green peas and corn; peanut butter, whole wheat bread, and raw veggies; hummus with whole wheat bread.

Collegiate cross-country skier, ultra runner, and vegetarian Chris Rubesch commented on the situation: “As a vegetarian athlete, I have to take more care with my diet to ensure I am getting complete nutrition coverage,” he said. “It’s not difficult to be a vegetarian endurance athlete, but it takes intentionality. Just like my coach and I ensure each workout has a purpose and is meeting a need, I make sure each meal is meeting all my nutritional needs.”

Eating with purpose is an important idea. Be intentional, and think of your nutrition as the fuel it is. We put high performance gasoline in good engines, athletes should do the same.

Are you prepping your list of resolutions for the New Year? Do you, like many people, incorporate a weight loss goal? According to Business Wire, the market value of the diet industry in the US alone was ~$72.6 billion in 2021 (ref. 1), and increases near-annually. There are reasons why this industry is so successful. Sadly, it’s got little to do with the efficacy of their programs, products, or dieting as a whole. After all, what good is the long-term profitability of weight loss if it works after a single try? Don’t even get me started on the origins of body policing and the BMI… that’s for another day!

Large scale reviews of research studies, called meta-analyses, have found that the effectiveness of weight reduction programs vary considerably, with 40-65% of participants regaining all the weight they lose, plus more, within 2-3 years – regardless of diet approach (ref. 2). Rarely do studies of this kind, or stories in the news, mention the unintended consequences that dieting and negative body talk has on your mental health and the mental health and body image of those around you, particularly children and adolescents (ref. 3).

Here’s the thing: the relative influence of body composition change on performance is often inflated – and wildly variable. It can also quickly become outright dangerous and career-ending, as many elite athletes have attested to in recent years. I urge athletes at every level to consider that, perhaps, bodies are just meant to be different—and to change over time.

Want to learn more? Be sure to follow FasterSkier in 2023 for my upcoming five-part web series: The Five R’s: Sports Nutrition for Faster Skiing.

Sources:

Her partner, Kilian Jornet, is a world-renown athlete whose many feats are too numerous to list here. The two live and train in Norway where they are raising their two daughters.

In addition, Forsberg owns and operates Moonvalley farm and company with two fellow Swedish runners, Ida Nilsson and Mimmi Kotka. Needless to say, this woman does it all. 

In 2018, Forsberg published a book, Sky Runner, which covers a little bit of everything relating to her life. Between pages of awe-inspiring photographs and accounts of amazing athletic achievements is a collection of some of Forsberg’s favorite recipes. As Forsberg writes, “I like sharing beautiful views, nice runs and things that give me energy. Food is also a part of that. I like cooking and baking, and I love eating good food made from good products, that gives me the energy that I need.” The recipes are simply described, and recently I felt up to the task of trying and testing out a few.

The first to be tested was the lentil stew. Based on what vegetables I had at the time, and my affinity for adding sweet potato to everything I eat, I made a few additions, including garlic, kale, and of course sweet potato. Lentils always take longer to cook than I anticipate so I left the stew to simmer longer than Forsberg suggests. The result was a hearty stew that could be served on its own, or over a grain like rice or quinoa, depending on one’s preference. Not only was the final dish colorful, but it was also delicious and something I will definitely make again. 

My second recipe attempt was a bit bolder. I decided to try the cinnamon buns which looked so beautiful and enticing in the book.

In reality, an American following Swedish measurements using a French kitchen resulted in something a bit less appealing to the eye.

My recommendation would be to go heavy on the flour to make the rolling and shaping process easier, as well as to bake the buns at a lower temperature for longer than suggested by the recipe. Having not done so in my first go around, I had to deal with a bit of a sticky mess, both pre and post baking. Despite their appearance, the buns tasted great, so I need to revisit the approach to improve the appearance and consistency of my outcomes in the future. 

The final recipe I tested was for truffles. These date-based energy balls were simple to make and tasted amazing. After soaking the dates for a few hours, I was able to easily take the outer skin off, which was not mentioned in the recipe but seemed like a good idea in order to achieve a smooth consistency when blended into a paste. I foresee these energy bites quickly becoming a favorite trail snack of mine. 

While I have only tested three recipes so far, Sky Runner has many more which all look equally tasty and nutrient dense.

Beyond the recipes, Sky Runner is worth perusing as Forsberg shares training and lifestyle insights, along with stories that I really enjoyed. Originally written in Swedish, you can order an English version online or through your local bookstore.

Taking a step back, here’s a condensed version of the complex physiological process that is energy metabolism surrounding exercise: Carbohydrates are the body’s primary source of energy during exercise. When carbohydrates are consumed, the body breaks them down through digestive processes into simple sugars, which are then converted into circulating blood glucose. The more complex the carbohydrate, the longer it takes for the body to break it down into its smaller building blocks.

At rest, the body stores chains of glucose in the form of glycogen, primarily in the skeletal muscle and liver, to be called upon during exercise. Through aerobic and anaerobic processes, the body converts glucose into cellular energy in the form of adenosine triphosphate (ATP), which allows muscle cells to contract and thus power the activity. However, the amount of stored muscle glycogen is finite and depends on the volume of skeletal muscle on an athlete’s body. As muscle glycogen becomes depleted, blood glucose begins to drop, and the athlete quickly trends toward the fearsome “bonk”.

Therefore, an athlete should supplement with carbohydrate sources — the simpler the better — during training sessions or races longer than 60-90 minutes to enable the body to maintain sufficient blood glucose levels and thereby keep their muscles fueled throughout the session.

After the activity is completed, the hormone insulin helps draw glucose out of the blood stream to replenish muscle glycogen stores. Readers may be familiar with the 30-60 minute window of opportunity after exercise during which the body is more sensitive to insulin and therefore can replace the depleted muscle glycogen more rapidly by taking in a post-workout snack containing carbohydrates.  

There’s a lot more to this, but for the purpose of this article, here’s a key takeaway from “Fundamentals of glycogen metabolism for coaches and athletes”, posted in an April, 2018 issue of the journal Nutrition Reviews:

“It is now widely accepted that consuming a diet sufficient in carbohydrates, along with ingesting carbohydrates during and following exercise, can improve performance and speed recovery… It is also well established that beginning exercise with ample muscle glycogen stores is an important contributor to improved exercise performance; further, restoration of glycogen stores is essential for complete recovery and the maintenance of subsequent exercise capacity.”

Bringing it back to continuous glucose monitoring: By monitoring blood sugar and striving to keep it within an optimal range, athletes can become more informed about their body’s response to nutrition and training in order to dial in performance fueling, stabilize energy levels, and promote faster recovery. Peaks and valleys can promote inflammation and impair recovery and sleep, so stability is your friend.

The Supersapiens CGM technology is not yet commercially available in the US, though they are already available in the U.K. and Europe. As such, Supersapiens — a direct-to-consumer American based company — is holding off on media interaction until the products can reach their target user base. FasterSkier will follow up with representatives to learn more about the product itself as this changes.

However, among the American athletes taking part in an observational wear trial is Gus Schumacher, with whom FasterSkier connected to learn more about how he has used the CGM thus far and what he has learned in the process. At the time of the call on August 9th, the 21-year-old Junior World Champion was in the throes of high-volume summer training in Anchorage, AK, with a handful of “the boys”, i.e., fellow top U-23 athletes Noel Keeffe, JC Schoonmaker, Johnny Hagenbuch, Sam Hendry, and more. 

Schumacher started working with Supersapiens, alongside a dietitian from the U.S. Ski Team, to incorporate the CGM into his training in late May during the team’s on-snow camp in Bend, OR. 

“At first, the biggest benefit was that I did research about fueling and [nutrition] through the resources with the U.S. Ski Team,” Schumacher explained. “And that just taught me a lot more about how I should be fueling during training and after training. So stuff that I sort of knew, but didn’t really focus that much on previously.”

While some of the concepts may not seem particularly novel to those versed in nutritional practices for athletes, Schumacher explained that watching his glucose levels helped him understand the importance of fueling surrounding his training sessions and ensuring that overall, he was consuming enough food to meet the high demands he places on his body.

 “Now, I use it more for  the recovery side of things, like making sure my overnight glucose levels don’t drop too low,” Schumacher said. “I mean, part of it is — I can tell when I’m under -fueled, like if I get hungry in the morning or something.  But [using the CGM] is kind of a nice way to double check, because it’s hard to always trust your [hunger] cues when you’re when you have to eat a lot more than normal for big training days and adjust [how much you eat] to each training day. So you can be a little more secure about whether you’re eating enough.”

The biggest change Schumacher has made has been in his fueling surrounding training sessions. He explained that he used to rely primarily on large meals between sessions with little fuel during the session, leaving him depleted and feeling like he needed to “bomb” himself with food at lunch and dinner. He also typically carried plain water for hydration the majority of the time, incorporating sports drink for the electrolytes only when it was hot. After seeing the spikes and drops on his blood sugar and learning from dietitians, he now spreads his intake out throughout the day for more stable energy.

“Now, I’m eating more snacks and keeping the meals like a more normal size. So — finishing [a session], having a protein heavy snack and then eating a meal within an hour, and then having a balanced snack before the next training session. And making sure to just take in carbs during that session, so I always have sports drink now and I usually also have some bars or fruit or gummies during training sessions. That’s the biggest thing I learned — even during easy sessions, you can oxidize up to 60 grams of carbs an hour roughly something like that. That’s the goal that I shoot for.”

So is it making a difference?

“Yeah, actually — especially on my high volume weeks. I noticed that it just seemed easier to get out the door as those sessions built up. Like, I still would eat a big lunch and stuff, but it didn’t seem like I was, like, fully come back from depleted after every session. I would finish and not feel super hungry. It just seemed a little quicker to come back to normal.”

While his U.S. Ski Team dietitian provided the guidance on the types of foods he should incorporate and nutrient timing, the team at Supersapiens helped him understand the data he was collecting with the CGM. Specifically, they helped him through the learning curve of understanding normal and optimal blood glucose levels for different types of sessions. 

“I would ask stuff like, ‘Why does my glucose not get that high during this session?’ Because all the information on their website shows, ‘You, will you want to figure out what’s good for your performance.’”

While he was seeing in the Supersapiens information that higher blood glucose levels were important for intensity sessions, he was noticing that his levels would be on the low side during easy distance sessions.

“I asked them about that, and for that particular instance, when you’re going easy, you’re not necessarily oxidizing a ton of glucose [and your body can rely more on breaking down its fat stores], so blood glucose can stay pretty low.”

He also started to consider his overnight blood sugar levels to ensure he was recovering well while sleeping. 

“[They recommended] experimenting with having a snack with a decent amount of protein and fat before bed to see if that stabilizes overnight glucose.” 

Improving fueling and keeping blood sugar is all well and good. But, we live in a world where diet culture is rampant and the emphasis on power-to-weight ratio in endurance sports can cause athletes to develop disordered eating habits and an unhealthy body image. Skiers are already typically hooked up to a heart rate monitor and a GPS watch to collect a plethora of training data. At what point does it become too much or lead an athlete to be overly meticulous about their diet at the expense of their mental health?

In terms of data overall, Schumacher explained he finds it interesting, and his coaches are “super into data”, but he is able to hold it lightly and not read too much into it. 

“I think at this point, I’m still very open to trying anything — any new data collection is kind of cool… So I kind of embrace it, and if it ever feels like too much, I’m pretty good about going back to my instincts. I feel like I can fall back on that intuition pretty easily.”

Schumacher felt similarly about monitoring his blood glucose. He has gained more awareness about the foods that he consumes and how they impact his blood sugar, but he explained when pitched the question of whether he could see the use of GCM technology leading him to place an unhealthy emphasis on eating specifically to stay within a particular range that ultimately, he knows to trust his body.

“I think that’s a good point, because sometimes when I eat something that I think is pretty good,  like a balanced meal, and [my blood sugar] spikes really hard, the knee jerk is to be like, ‘What’s going on? Why did that happen? How do I fix that?’ But, more and more as I’ve had [the CGM] on, it’s just like, sometimes that’s just like, normal. It’s whatever. So that’s when I fall back on my intuition, like, I feel satisfied.”

To meet the energy demands of 20-30 hours of training, a pro skier needs to eat a proportionally large volume of nutrition. Endurance sports are about the long haul, and ensuring that the overall lifestyle is sustainable is essential in allowing an athlete to develop and achieve their potential. Schumacher elaborated on keeping his relationship with fueling and blood glucose in a balanced place.

“I think it’s possible that having that data around your food can make it not that fun, like if you’re really just trying to make those numbers look good. But I think it’s important to use [the data] as an overall thing. And just use it to try to make sure your resting levels are high enough, and you’re getting enough during your training, but not worrying too much about the micro things because there’s a lot that goes into that.

“Or [understanding that] you don’t need [the data] to be perfect to be fueling perfectly. And I think it’s fun for me to know more about performance fueling and be able to implement that day to day and feel like it’s making a difference and not have it be overbearing, because part of performance feeling is still eating stuff that makes you happy in general. So yeah, I think it’s important to have a pretty holistic view of all of it, but it’s also fun, I think, to have the eating be part of your training and to know that it matters for how you feel and just making sure you feel good all the time.”

As this technology becomes commercially available, athletes of all levels will need to make similar considerations in the calculus of determining whether this technology and the information if provides is worth the investment (currently around £113 in the U.K. for a one month subscription, including two pods that last 14-days each). 

To provide athletes interested in CGM technology with guidance, FasterSkier connected with Registered Dietitian Kylee Van Horn. An accomplished runner herself, Van Horn helps endurance athletes across a variety of sports dial in their nutrition to support their training and overall wellbeing through her business, FlyNutrition.

Van Horn recommended a targeted approach, cautioning against the aforementioned possibility of becoming too focused on the data and potentially compromising the athlete’s mental health. She knows, perhaps too well, from her clients the propensity for under-fueling in endurance athletes of all levels.

“I think there is going to be some level of risk,” said Van Horn in a call. “The more data you have — and especially within the endurance sports world, for people to tip into the restrictive eating pattern.”

However, she expressed that using glucose monitoring to focus on key areas of nutrition could help athletes improve their overall fueling. In particular, focusing on balanced meals and snacks that provide sustained energy in and out of workouts, that also keep eating and preparing food both enjoyable and sustainable. 

“I personally wouldn’t want to use it long-term with an athlete, but I think as a short-term, using it to dial in some specific things could be really beneficial… Dialing in what would be a really good pre-workout breakfast or meal option for [the athlete] that’s not going to cause a rebound hypoglycemic effect where we’ve got a big spike and drop in blood sugar and then we’re seeing this big energy spike and drop part way into the activity or race.”

Van Horn also envisions a more informed version of trial and error to maintain energy levels during workouts, particularly in longer sessions or races. This could be particularly useful with athletes who have sensitive stomachs, as spikes and drops in blood sugar could exacerbate these issues.

“The intra-workout fueling, in my opinion, would be really interesting. Because we do know that some foods do affect people differently in regards to how much they spike their blood sugar and drop it and how quickly.”

Van Horn shared that a coach and professional triathlete who she partners with, Matt Hanson, has also been a member of the pilot group. Hanson is a three-time national champion at the Ironman distance and is the current world record holder in an Ironman event (7:39:25). 

Hanson shared with her that he has found a lot of value in using glucose monitoring to better understand his body’s response to his pre-workout meals, because he had been experiencing big swings in energy levels. The CGM has helped him adjust these meals to foster more stable energy. He also found value in playing with the types and timing of different sports nutrition products he was consuming during his training to maintain better glucose levels and energy throughout.

Lastly, because sleep is an essential component of an athlete’s recovery and overall health, Van Horn explained that, like Schumacher noted, a pre-bed snack that contains protein and carbohydrate can be very valuable in supporting recovery and stable blood sugar during sleep, in particular for athletes training at high volumes or early in the morning.  

“If you’re eating a snack with too high of carbohydrate or eating certain foods before bed, that can impact your recovery and cause micro-awakenings, which impacts sleep quality, so that might also be something that you could address [by monitoring].”

As the Western US experiences unprecedented early summer temperatures FasterSkier reached out to some U.S. Ski Team athletes to get their tips and tricks for training in the heat. (Dehydration is serious. Look out for these signs that your fluids need to be replenished: Extreme thirst, infreqent urination, dark urine, fatique, and lethargy.

We reached Kevin Bolger in Bozeman, Montana (the temperature at the time of writing: 94°F) where he was training before heading to Sweden.

KB: My key tips and tricks are early, early mornings! I’ll look at what the weather and temps look like for the week and schedule my training accordingly- intensity in the cooler mornings, maybe make a session longer in the morning to avoid the afternoon heat. Above all, making sure I’m crushing A LOT of water/sport drink while I’m training but also especially when I’m not, and keeping up with my nutrition. The heat kills your body and burns everything faster, and I’ve noticed if I can stay fueled I feel better. I’ll also try and plan routes near water so I can get wet or jump in a river post-training, as well as smoothies, popsicles, ice cream to stay cool after a session and cold showers before bed!

Hailey Swirbul wrote to us from Anchorage Alaska where she was sweltering from a 70 degree Alaska day.

HS: I would say my best trick is to squeeze one of those soft flask water bottles in your drink belt zipper pocket to make sure you have enough water on a hot roller ski, and eat gummies or sports drink (if you like it) to retain that hydration on your workout!! On a really hot day, it might behoove you to ask a random person at a trailhead for water mid roller ski during an interval set… and sometimes that happens to be FasterSkier’s own Gavin Kentch! True story. Also, ski boots DO in fact dry if you have to dive into a creek mid-ski. No measure is too extreme to beat the heat!!!

Hannah Halvorsen was also in Anchorage when we reached out.

HH: It has been crazy to see some of the temperatures around the country this summer! I have been training in Anchorage, AK since the beginning of June so I have to come out and say with full disclosure that I haven’t been experiencing the brutal temps that a lot of our U.S. Skiers are dealing with. That said, I am someone who really struggles to train in the heat, so if you do as well, here are some things that help me.

First, drink more water. Sounds simple yet dehydration is a common mistake that is easier to make when it’s hot. I bring this point up because nordic skiers are famous for being uncomfortable and “toughing it out”, but there is no gain from dehydration, only a loss. You lose recovery and speed in training, your perceived effort increases, and your mood and sleep suffer. So this is a quick one that’s worth checking yourself on.

Second, put electrolytes in your water. Heat comes with more sweating, and if you’re like me it can be quite a lot. This means that just replacing sweat with water won’t do the trick. Your body needs electrolytes to properly hydrate.

Third, keep an eye on how much time you spend in the sun outside of training. This is something I learned from soccer tournaments. While laying on the beach or your deck might feel relaxing, it’s actually quite draining on your body. I find that if I spend all day in the sun in between workouts, my second session feels more tired and less focused.

Fourth, buy some popsicle molds – we had these growing up and I LOVED it. You can make so many different types of popsicles and it is such a fun little treat. I like blending different fruits with yogurt and pouring them into the molds. You can also do popsicles with peanut butter, matcha powder, or chocolate chips. The popsicle mold is your canvas. I would love to see some new homemade popsicles so if you post them on your story on IG and tag me (@hannah.g.halvorsen) I will repost so we can all share ideas.

Jessie Diggins is training in Stratton, VT and gave us her top tip for beating the heat.

JD: My number one tip is to make sure you have enough hydration with you before, during and after training sessions. I like to use Nuun so I know I’m replacing electrolytes as I sweat, instead of just water in my drink belt. My other favorite way to cool down is to have a cold Nuun slushie in the car for right after my training sessions – a refreshing way to rehydrate that also tastes good and cools me down from the inside out!

Starting with a quick disclaimer, I’ve been a fan of Emma Coburn, Olympic Bronze Medalist and World Champion steeplechaser, for most of her career. Spending this winter in her hometown of Crested Butte, Colorado has, if anything, amplified my appreciation for her as both an athlete and role model for other female runners. As such, I was very excited this fall when she announced the release of her cookbook, “The Runner’s Kitchen”, and immediately pre-ordered.

I’m pleased to say the purchase did not disappoint.

For starters, the food philosophy Coburn promotes is a breath of fresh air. Contrasting the fad diets often promoted as a panacea in mainstream media — Paleo, keto, vegan, gluten-free — she promotes an “everything in moderation” approach. Her recipes emphasize creating balanced meals that help athletes get the nutrients they need without cutting out foods that simply bring joy and taste delicious.

Through my time in sport, I’ve seen the prevalence of disordered eating in endurance sport from coach, teammate, and personal perspectives. My history involves a tenuous-at-best relationship with food body image, which I’ve recognized in countless others, male and female. I love the message that butter, all-purpose flour, and bacon are part of an Olympian’s diet even during peak competition season. Yes, fruits, vegetables, and whole grains are important (and prevalent in the recipes), but Coburn eschews the idea that restriction is a necessary element of a healthy diet. It’s a message that athletes of all ages can benefit from.

“Fueling for performance doesn’t mean that you have to eat only ‘clean’ foods and cut out all of the foods you enjoy,” writes Coburn. “It means finding a balance that allows you to provide your body with the fuel it needs to perform and recover while still enjoying the foods you love.”

In the introduction, Coburn breaks down how her nutrition strategy changes during the different phases of a training cycle: off-season, mileage increase, and peak season. She guides readers to recipes that can help them similarly tailor their nutrition to meet the demands of their training.

As her volume and intensity builds from January through April, she notes, “During this phase, I increase my carbs, I am diligent about eating enough protein, and when in doubt, I try to over-fuel a bit. I would rather be eating too much and feeling strong and healthy than be restrictive and risk any injury or illness.”

While you’ll find recipes for roasted beets, cauliflower-based vegan “mac and cheese”, and kale salad, The Runner’s Kitchen also has recipes for french toast with a brown sugar crumb topping, a baked “fried chicken” sandwich with bacon, and a from-scratch chocolate cake with vanilla buttercream. I most appreciated that the ingredient lists were easy to find –most were already in my pantry– and the recipes were both creative and user friendly.

Despite being packed with flavor and inspired by a variety of cuisine, few recipes require too much chopping or time in the kitchen — a plus for those of us squeezing in skiing around work and/or family.

So far, all of the recipes we’ve tried from The Runner’s Kitchen have been remarkably tasty, despite our relatively mediocre cooking skills. As we’ve been trying to avoid frequent trips to the grocery store since last March, it also helped my family break out of a rut from cooking the same meals on repeat.

The first recipe that caught my attention was maple turmeric chicken thighs, marinated and cooked in a flavorful sauce that has just the right amount of sweetness. Placed atop some rice and veggies, this recipe is unbelievably good. It is by far our most repeated recipe — we’ve made it five times in the two months since receiving the book. Yum.

Topped with marinated and grilled pineapple (or broiled/pan-seared when your grill is buried in snow), the teriyaki turkey burgers check all the boxes: sweet, savory, spicy, and satisfying. We also love the buffalo chicken meatballs — even my husband, who previously was opposed to ground poultry as he didn’t think it could quell his voracious appetite.

Both the beet and arugula cashew pesto recipes offer a quick and refreshing alternative to our pasta routines, while also being packed with nutrient-rich ingredients.

On long ski days, I’ve taken to making the golden milk latte (with coconut milk because I don’t mix well with dairy) as a satisfying way to get in extra calories with the bonus of anti-inflammatory from the turmeric. The aforementioned chocolate cake doesn’t hurt with offsetting calorie deficits either.

My “make soon” list includes brunch options, like veggie or chicken apple sausage frittatas, the dutch baby pancake, and shakshouka. When warm weather returns and I begin to crave crunchy and refreshing salads, I have a feeling that the Asian chicken salad will become a mainstay. I’m also eyeing the bibimbap, butternut squash gnocchi, and Pad Thai egg rolls for when I’ve got a little more meal-prep time on my hands.

If I’ve sold you on Coburn’s message and piqued your interest in these flavorful recipes, you can snag an autographed copy of The Runner’s Kitchen on her website, emmacoburn.com, or order a non-autographed copy on Amazon for $19.99.

You’ve likely heard lots of  different ideas about fueling and feeding on race day. When to eat, what to eat, and how to eat it – there are hundreds of opinions. Ultimately, it comes down to what you find works best for you; the gut can actually be trained to adapt to different diets and eating habits. However, current research does suggest some strategies that will optimize performance on race day. I’ll provide some  answers to big picture concepts to help you ski your fastest, avoid muscle cramps, and recover best for the next race!

Do I really need to finish eating breakfast 3-4 hours before my race start?

Unfortunately for your 8 AM Birkie start, yes. The reason for this extends beyond just ensuring that your pre-race nerves don’t cause you to lose your whole bowl of oatmeal before it’s digested. When we eat a meal, the hormone insulin is released by the pancreas in response to rising blood sugar levels. Insulin helps us use the sugar from our meal by assisting its transport into muscle cells. Insulin levels  peak about 60-90 minutes after eating. 

Here’s why the timing for that meal is important. When we start exercising, insulin sensitivity is increased. [2,3]  This means that if we eat breakfast during the 60-90-minute window before a race start, it aligns perfectly with a blood sugar crash as our bodies work to provide muscles with fuel. This results in classic symptoms of a “bonk”- leaving us feeling shaky, tingly, and nauseous. 

By eating 3-4 hours before the race start, we ensure that all food is digested and absorbed, our blood sugar is stable, and our muscles are full of glycogen that is ready for use during the race. For those concerned with hunger during a race, consume a smaller, high-carbohydrate snack before the start to give you a boost – just don’t forget to pair your highly concentrated gels/chews with some water as this aids with absorption.

Should my race-feed sports drink contain protein?

Although you might think of protein as the golden ticket to long-lasting energy during exercise, research has shown otherwise. When we exercise at a high intensity, we use carbohydrates as our main source of energy. At lower intensities, we start to utilize fat; protein is a last resort, and therefore not something you need to prioritize on race day. Studies have shown no significant effects on time trial performance in cyclists who consumed sports drink that contained protein + carbohydrate versus those who consumed carbohydrate-only sports drink. This was true even during longer events. [4-7] Protein has negative implications, as it has been shown to slow gastric emptying, leading to feelings of GI distress like nausea in many individuals. So, during your race, the potential negative effects of protein consumption outweigh any benefits. Additionally, ingesting protein during exercise has not been shown to enhance subsequent performance at training camps. [4-6] The key to recovery, and protein, comes AFTER exercise (keep reading for more on this).

Should I drink coke on the last lap?

Research has unequivocally shown a performance benefit with caffeine consumption; its ability to assist with muscle contraction, energy metabolism, and pain suppression make it a very effective, legal, performance-enhancing drug. [8] Gels, chews, and sports drink with caffeine are all great options to help you perform best on race day. However, similar to any race day routine, you should try these out during a low-stakes event (such as a time trial or hard interval set) to figure out what works best for you. So, what’s the problem with drinking coke on the final lap of your 30k? First, coke has almost double the recommended 6% carbohydrate concentration for sports drink. [9] When you ingest highly concentrated carbohydrates, your body responds by pulling water into your blood, which can lead to GI issues like cramps, diarrhea, and nausea. This is about the last thing you want to deal with when cresting over that final climb! Instead, try watering down flattened coke, as carbonation can cause gastric upset. Alternative, opt for a caffeinated sports drink instead.

What about plain water?

Sodium is an essential electrolyte our bodies need in order to conduct electrical signals, which includes telling our muscles to fire. When we ski hard, we lose sodium in our sweat. If we only replace this fluid loss with water, we end up with electrolyte imbalances that can lead to muscle cramping and weakness. In more severe cases (for example, longer races in the heat), there is a risk of rapid brain swelling as your cells retain excess water. 

While your feeds don’t need to contain protein, a sports drink with high sodium content will help you perform. Experts suggest choosing a sports drink that has a similar concentration of sodium to what you lose in your sweat, or 230–690 mg/L. [8] Some examples that fit this guideline include Nuun Endurance, Maurten Drink Mix 160, Skratch Labs Hydration Mix, and Gatorade Endurance Mix.

Do I really need to eat right after my race?

You’ve heard it before, and yes, it IS true- eating as soon as possible after you exercise is the absolute best thing you can do for recovery. This goes back to what was mentioned earlier- that insulin sensitivity is increased during exercise in order to help bring sugar from our blood into our muscles. Athletes should eat right after exercise to take advantage of this increased sensitivity, giving your muscles the opportunity to refuel after a hard effort. [10] 

Here is where protein comes into play: research has shown that ingesting a post-exercise snack at a ratio of 3-4 g carbohydrate to every 1g of protein is the best way to replenish glycogen stores. [9] This means that eating as much steak as possible after a race isn’t the ticket to optimize recovery; rather, finding foods with the correct ratio of carbohydrate to protein is more important. [8,10] Many recovery drinks and bars already follow this rule, which makes them great choices. Another example of foods that fit this ratio are chocolate milk or a banana with 2 tbs of almond butter.

1. Jeukendrup AE. Training the Gut for Athletes. Sports Med. 2017;47(1):101-110. doi:10.1007/s40279-017-0690-6
2. Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000;21(1):1-12. doi:10.1055/s-2000-8847

3. Consitt LA, Dudley C, Saxena G. Impact of Endurance and Resistance Training on Skeletal Muscle Glucose Metabolism in Older Adults. Nutrients. 2019;11(11):2636. doi:10.3390/nu11112636

4. Hansen M, Bangsbo J, Jensen J, et al. Protein intake during training sessions has no effect on performance and recovery during a strenuous training camp for elite cyclists. J Int Soc Sports Nutr. 2016;13:9. doi:10.1186/s12970-016-0120-4

5. Breen L, Tipton KD, Jeukendrup AE. No effect of carbohydrate-protein on cycling performance and indices of recovery. Med Sci Sports Exerc. 2010;42(6):1140-1148. doi:10.1249/MSS.0b013e3181c91f1a

6. van Essen M, Gibala MJ. Failure of protein to improve time trial performance when added to a sports drink. Med Sci Sports Exerc. 2006;38(8):1476-1483. doi:10.1249/01.mss.0000228958.82968.0a

7. Cosio-Lima LM, Desai B, Stelzer JW, Schuler PB. Effects of 4:1 carbohydrate/protein solution versus a carbohydrate-alone solution on IL-6, TNF-α, and cortisol during prolonged cycling in hot environmental conditions. Open Access J Sports Med. 2012;3:21-26. doi:10.2147/OAJSM.S28176

8. Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289. doi:10.3390/nu1106128 

9. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14(1):1-21. doi:10.1186/s12970-017-0189-4

10. Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018;10(2). doi:10.3390/nu10020253

This article provides an introduction to a series of interviews with professionals in sports nutrition and female physiology. Results from a survey regarding how elite US cross-country skiers and biathletes use insight into their cycles in their own training will also be analyzed and shared. 

An arguably essential component of developing as an athlete is learning how to listen to the signals one’s body sends. Am I skiing easy enough on my recovery days to absorb the interval workouts? Am I dehydrated? Bonking and in need of a quick hit of carbs? Am I feeling mentally and physically flat because I have been stressed at work or lacking sleep? 

In an ideal world, progress in skiing would be predictable. If I do X-Y-Z, my performance or technique will improve. However, the body is much more complex than a simple if-then statement. For female athletes, whose hormone levels fluctuate over approximately monthly cycles, this is especially true. 

Before we jump into the nitty gritty of hormone levels throughout the menstrual cycle and how they might be considered in optimizing training and nutrition, I’d like to insert some anec-data to highlight the importance of talking about this issue. 

Up until 2017 when my husband and I wanted to start our family, my understanding of the menstrual cycle was that it was roughly 28 days, PMS is generally unpleasant, and menstruating can be both uncomfortable and inconvenient. I thought of my cycle as two parts: bleeding and not bleeding, and I had never considered that there might be physiological changes throughout the cycle that might cause an ebb and flow (no pun intended) in my energy, moods, immune function, or nutritional requirements. In fact, had you told me that training and nutrition should be aligned with my cycle, I might have even scoffed, thinking I just needed to suck it up on the days I didn’t feel well. 

In reality, that means 15 years where, despite trying to tune in on minutia of my technique and training to improve my skiing and running, my understanding of a fundamental body process I experienced regularly was all but nonexistent. This is not an uncommon scenario. And this is from someone who has a collection of books on training and performance and loves geeking out on exercise science research.

Through learning about female physiology and tracking my cycle in preparation for pregnancy and also following the birth of my daughter in October, 2018, I’ve identified a slew of patterns that help me feel more in tune with my body than ever. I also read the book ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong Lean Body for Life by Dr. Stacy Sims, which I felt provided invaluable information regarding aligning training to the menstrual cycle and empowered me to experiment in my own training and life with positive outcomes. 

Apart from training, understanding that the menstrual cycle is a window into your overall health is becoming more evident with research. The “Apple Women’s Health Study” — a partnership between Apple Inc., the Harvard T.H. Chan School of Public Health, and the National Institutes of Health (NIH) — is currently analyzing a wealth of self-reported data to “demystify and illuminate menstruation and accord it the scientific scrutiny and social acceptance it deserves.” This comes in response to the fact that hormone fluctuations were long considered an uncontrollable variable that might skew scientific data, thus women were left out of experiments. 

“In recent years, researchers have acknowledged the need to reevaluate the relationship of menstruation to overall health,” writes editor of Harvard Public Health magazine Madeline Drexler on the study. “Treating the menstrual cycle as a vital sign—comparable to blood pressure, temperature, pulse rate, and respiration rate—could lead to earlier detection of many conditions, both gynecological (such as fibroid tumors) and systemic (such as diabetes). Likewise, tracking lifestyle changes among those who menstruate—including the effects of body composition, activity levels, increased life expectancy, and postponement of childbearing—could help scientists glean factors that make an impact on menses.”

In addition to a canary in the cave for overall health, ROAR author Dr. Sims encourages women to understand that a regular period can be an “ergogenic aid”, i.e., a performance enhancer, that should not be avoided [1]. Yes, there are times when hormones might make us feel suboptimal. Wouldn’t you like to know why that is and what you might do about it so you can ameliorate your symptoms? That’s what this series is about. 

To further the point that the menstrual cycle should not be thought of as a bemoaned inconvenience limiting female athletes, there is no evidence that V02 max is affected at any phase of the cycle, indicating that top performances in endurance events cannot occur at any phase. If it’s not holding back performance, but there might be ways to adjust your training to optimize adaptations throughout the cycle, why not learn more and begin paying attention?

Here is a brief primer on the menstrual cycle and what it might mean for female athletes. This information is intended to help female athletes and coaches understand the underlying physiological changes women experience throughout their cycle so they can adjust their training and nutrition to adapt accordingly, optimizing their training outcomes and performance over the long haul of endurance sport.

Menstrual Cycle Phases and Hormones

For the purpose of this article, we’ll focus on what is considered normal menstruation in a healthy female. Lack of a period, called amenorrhea, is well discussed in this podcast and will be addressed in subsequent parts of this series. 

It is also important to note that while the fluctuations of hormones in a healthy cycle is well understood, conclusive evidence of the implications is still under research. While patterns have been seen in research, positive and negative effects of the menstrual cycle are largely individual. This information is intended to inform athletes of the body process to help kick start the process of learning their own unique patterns and responses. 

The menstrual cycle begins at the onset of menstruation and lasts on average 28 days, though 21-35 days is considered normal. At its root, the menstrual cycle prepares the uterus for pregnancy, first preparing a follicle in the ovary to release a mature egg and thickening the lining of a uterus so that the egg, if fertilized, can be implanted and develop into a tiny human. If the egg is not fertilized, the lining of the uterus begins to break down and eventually is shed during menstruation, beginning the cycle anew. Note that high performance training is not included in that basic description. 

These processes are controlled by four primary sex hormones: estradoil (or oestradiol), which is a form of estrogen, progesterone, follicle stimulating hormone (FSH), and leutinizing hormone (LH), with estradiol and progesterone being the leaders [2]. Their changes in concentration divide the menstrual cycle into two primary phases, the follicular phase, which leads up to ovulation, followed by the luteal phase. These phases can then be separated into two sub phases of early and late. 

To align with the information presented by the revolutionary FitrWoman App — which many see as the gold standard of cycle tracking for female athletes as it includes evidence-based insights from research in physiology, performance, and nutrition — I’ll refer to the progression from early to late follicular and luteal phases as Phase 1-4, which last roughly a week each [3].

As previously mentioned, phase 1 of the cycle begins when a woman’s period begins. In this phase, estrogen and progesterone are both low while testosterone (yes, women produce that too) is at an average level. This combination can help many women feel their strongest, however, because the lining of the uterus is being shed, women might experience side effects from inflammation at the beginning of this phase, like GI upset or fatigue [4]. If experiencing the latter, it could also be a good time for shorter, more intense sessions with plenty of rest in between, rather than longer threshold workouts. 

In phase 2, estrogen begins to rise while progesterone remains low. Estrogen is a steroid hormone, which is linked to increased muscle mass and strength, as well as bone health [5]. With testosterone also at its highest, this can be a sweet spot for a hard block of training. Many women experience increased pain tolerance and decreased recovery time during this phase, and positive moods and mindset are also most common. The increased levels of estrogen may also promote stability in blood sugar levels, helping athletes maintain their energy levels during training. This could be a time to ski hard and ride the endorphin high!

Phase 3 begins when ovulation occurs. After a spike in LH and FSH to initiate ovulation, estrogen drops rapidly, then begins to rise again while progesterone steadily climbs throughout. The elevated levels progesterone causes a rise in body temperature of about 0.3℃ or 0.5℉, which may influence hydration requirements and make it more challenging to regulate body temperature if training in the heat [3, 1]. Breathing rates and heart rate also increase both at rest and during exercise, making training feel a bit harder, and blood sugar levels may be less stable, placing a higher demand on carbohydrates during training and increasing the importance of balanced meals that include fiber, healthy fats, and protein to help keep energy levels and appetite predictable [2]. 

In the fourth and final phase, both estrogen and progesterone drop to their lowest levels of the cycle. This rapid drop is linked to the symptoms commonly referred to as PMS, which include GI distress, bloating, headaches, moodswings, and fatigue. These symptoms are likely due to an inflammatory response triggered by the lack of hormones, which continues into Phase 1 as mentioned previously. You read that right. When you have PMS, you’re not “hormonal” — you’re actually un-hormonal. 

From a training perspective, this inflammation may make it harder to recover from hard sessions, leaving you fatigued on top of other PMS symptoms. It may be possible to reduce these negative feelings by eating anti inflammatory foods, like berries, nuts, and fish, and avoiding processed and high sugar foods that are thought to exacerbate inflammation. 

To be clear, some women experience very mild, if any, impacts from their hormonal fluctuation. However, if this is something you’re curious about or you feel your energy levels and appetite do not always match your expectations based on your training schedule, this might be something that could help you feel better throughout the month, in and out of training. 

Conveniently, the “three weeks up, one week down” general guideline of training — meaning three weeks of building volume and/or intensity, followed by a recovery week — already aligns well with what FitrWoman recommends in terms of experimenting with aligning training to the cycle. During Phases 1 and 2, progressively build and increase loading during strength sessions. In Phase three, consolidate, meaning longer recovery between sets of intervals, or perhaps lower weight with higher reps in the gym. 

Then, in Phase 4, rather than pushing through while feeling suboptimal, back off on the intensity sessions and include additional easy or rest days to absorb the previous three weeks of training and give your body the extra recovery it might need. 

Want more? The team at FitrWoman hosted an informative free webinar in February 2019 on Facebook featuring Senior Sport Scientist and elite marathoner Dr. Georgie Bruinvels. The webinar is still available here. 

Sources:

[1] Sims, Stacy T. Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale Books, 2016. 

[2] “What Athletes Need to Know about the Menstrual Cycle.” FitrWoman, www.fitrwoman.com/post/lgfa-webinar. 

[3] Beverly G Reed, MD and Bruce R Carr, MD. (August, 2018). The Normal Menstrual Cycle and the Control of Ovulation. www.endotext.org

[4] Solli, Guro & Sandbakk, Silvana & Noordhof, Dionne & Ihalainen, Johanna & Sandbakk, Oyvind. (2020). Changes in Self-Reported Physical Fitness, Performance, and Side Effects Across the Phases of the Menstrual Cycle Among Competitive Endurance Athletes. International Journal of Sports Physiology and Performance. 

[5] Chidi-Ogbolu, Nkechinyere & Barr, Keith. (January, 2019). Effect of Estrogen on Musculoskeletal Performance and Injury Risk. Frontiers in Physiology.

Looking for an option to keep your glycogen stores full while logging hours this fall? Consider adding Tailwind Nutrition Endurance Fuel to your bottles for stable energy without distressing your gut. With a variety of tasty flavors that are quickly absorbed, Tailwind claims it’s “All you need, all day. Really.”

It’s been a weird summer. Yes, that is an obvious minimization of the times. Layered on top of the global pandemic and social and political unrest, most inhabitants of the west have been experiencing a literal haze of smoke from the wildfires raging throughout the dehydrated landscape. The northeastern corner of Maine was the hottest area in the country over Father’s Day Weekend, after New York City had snow on Mother’s Day. Snow recently fell around fires that burn throughout Colorado — an odd blip in a long string of hot, sunny, and dry days. 

If you’re like me, finding time to exercise has been grounding; a welcome escape from all of this uncertainty. Waking up early, making some coffee, lacing up my shoes, throwing on my running vest, and heading out for a run on the nearby trails routinely provided me a sense of normalcy, quieting my mind and helping me center myself before facing the day ahead. 

Despite the lack of races, it may have been one of my best summers of running yet. Being more than 1.5 years postpartum and having a great ski season, I had a solid aerobic base and my body felt strong enough to steadily increase the mileage and elevation gain of my long runs. The lack of travel inspired me to dive deeper into maps of the wilderness area closest to my home in Carbondale, CO, finding ways to explore “new” terrain and avoid the more congested trailheads near Aspen. 

From the beginning of June to the end of August, I logged roughly 650 miles almost exclusively on trail, including a lap of the marathon length Maroon Bells Four Pass Loop with my closest friend and a point-to-point almost 30 miler with 9,000’ of climbing on my 30th birthday. 

My weekly adventures in the mountains also provided ample opportunity to experiment with a variety of performance fueling products: drink mixes, gels, chews, candy, etc. One of the products that quickly became a staple in my routine is Tailwind Endurance Fuel, which, in addition to keeping my energy stable on long days, stood out for its digestibility, portability, and flavor. 

Based in Durango, CO and developed by avid endurance athlete, Jeff Vierling, who was “fed up with fueling issues hijacking the blood, sweat and tears of my training.” After learning as much as he could about sports nutrition, he began tinkering with his own mix, and eventually handing out Ziplock baggies of the powder to his friends. Over a decade later, Tailwind has solidified itself as an excellent choice for athletes across the endurance sports spectrum. (They are a sponsor of SMST2’s Alayna Sonnesyn, who used Tailwind in her bottles during the 2019 American Birkie.)

Tailwind has four Endurance Fuel flavors to choose from, each with 100 calories per serving: Naked (unflavored), Lemon, Mandarin Orange, and Berry. They also produce a line of caffeinated Endurance Fuel, which comes in Colorado Cola, Green Tea Buzz, Raspberry Buzz, and Tropical Buzz, each with 35 mg of caffeine per serving.

The powders are made with organic and non-GMO ingredients: simple sugars, namely dextrose (glucose) and sucrose (table sugar), and a balance of electrolytes to replace what is lost through sweat, making it a one-stop-shop for hydration and fueling. Dextrose is a monosaccharide — meaning it is a single unit sugar molecule — which can be absorbed through the small intestine without any additional digestive processes, and sucrose is a disaccharide — two joined glucose molecules — which requires minimal digestion. This choice of sugars makes Tailwind easy on the gut and a great source of quick energy.

Tailwind sent along a “Starter Kit”, allowing me to try out each of the flavors, in addition to their protein shake mix, which has an ideal ratio of carbohydrates to protein to jumpstart recovery after a training session. 

The quality that stood out first and foremost was the taste — just the right amount of sweetness and flavors that were subtle, natural, and appealing, even five hours deep on a hot day. In particular, I am normally averse to citrus flavored products, as they inexplicably remind me of the overwhelming aroma of bathroom cleaner. I was surprised to find that Tailwind’s Lemon and Mandarin Orange flavors elicited no such response — think homemade lemonade, not Soft Scrub — and I’ve continued to purchase those flavors of the product since exhausting the initial supply. 

What has kept me using Tailwind products, though, is how reliably gentle it is on my stomach, regardless of the intensity of the run. From early morning easy runs, to hard intervals, to 13,000’ summits, I could trust that sipping on bottles of Endurance Fuel would keep me hydrated and provide steady energy without causing my stomach to bloat, cramp, or slosh. 

Though I typically keep a bag in the pantry, the two-serving sticks are a convenient method of carrying additional fuel when I know I’ll need to refill bottles. 

This strategy saved me during the Four Pass Loop — with the final steep climb over West Maroon left to go and an unhappy stomach (thanks, hormones) that made it difficult to get in the calories I needed to feel strong for ~7 hours at altitude, refilling a flask with Raspberry Buzz felt like it rescued me from impending doom. The gels, waffles, and pbj I had packed were a non-option, but I knew that liquid calories from Tailwind would not exacerbate the issue. The quick energy boost from the sugar paired with the kick of caffeine was almost as revitalizing as the giant burrito and Oreos that were consumed on the drive home. 

Tailwind can be found at retailers throughout the U.S. and Canada, or ordered through their website. Large 50-serving bags of Endurance Fuel run at $35.99, or grab a medium sized bag for $25.99. You can also go all in and take the unique “Tailwind Challenge” by purchasing four bags of Endurance Fuel for $130. The concept is simple: if you aren’t happy with using the product during your training and races (when they happen again someday), they’ll pay your entry fee for an upcoming race (up to $150). How’s that for confidence? 

The countdown is on. Marathon season is underway and we are inside the final two weeks before the American Birkie. At this point, “the hay is in the barn” when it comes to training, but there is still time to dial in a nutrition plan to stay fueled and all the way from Cable to Hayward. 

For pro tips, FasterSkier reached out to last year’s Birkie winner, Alayna Sonnesyn (SMST2), for insight into the system that powered her performance. This season, 23-year-old Minnesota native earned three podiums at U.S. Nationals in Houghton, Michigan: 2nd in the 10 k skate, 3rd in the classic sprint, and 2nd in the freestyle sprint. She also earned her first European World Cup starts in Nové Město and Oberstdorf, improving on the results from her first World Cup starts in Quebec City the previous season.

For Sonnesyn, the Birkie has always been a family affair. In a blog post, she recalled watching through the fence as racers flew by like “superheroes.” All four members of her family raced the 2019 Birkie; her sister, Marit, took 7th, her mom was 72nd, and her dad 180th.

While bottle hand offs and extra supplies may not be a luxury available to the recreational skier, Sonnesyn’s fueling plan embodies the “eat and drink early and often” wisdom, finding a product that sits well and meets your needs, and erring on the side of over prepared. 

Pre-Race Fueling:

The night before the race, I ate a ton of Rigatoni pasta (which contained beef for protein) that my mom made along with a salad. 

On the morning of, I had a big bowl of oatmeal with a spoonful of Greek yogurt and a sprinkle of protein powder. I’ve found that extra protein before a big race can give me that extra energy to really dig deep later in the day. I also drank A LOT of coffee that morning, sipping it all the way until the start line.

During the Race:

Last year I carried a water bottle that had Tailwind Nutrition electrolyte mix in it. I’ve been using Tailwind for two years now and I LOVE IT! It’s so easy on your stomach and doesn’t taste overly sugary like Gatorade or Powerade. I prefer the “Naked” flavor which is essentially flavorless but also really like the Berry flavor. I know it’s sold at Gear West!

At about 15k I took a gel and chased it with water at one of the aid stations. It’s nice to know the trail so well that I could anticipate the aid stations well in advance.

My goal was to have finished my first water bottle by the time I got to OO (kilometer 20.6) where I dropped my bottle and received a new one from my Rossignol rep. This second water bottle contained more Tailwind Nutrition mix and also a crushed up caffeine pill. Not sure if the caffeine pill helped much but I felt great!

At about 35k I took another gel that contained more caffeine and followed this up with water from an aid station. I had the option of getting another water bottle from my Rossignol rep at this point but I was feeling good and didn’t think it was necessary.

Finally, before crossing 77 (6 k to go), I received a “flat coke” feed from another Rossi rep, dropped my drink belt and put the hammer down!

Overall, I didn’t have a “calories/hour” goal but I wanted to take feeds early and often so that I could prevent any bonking. I’m not a fan of gels so I really wanted to be sure I had water after taking these to make sure I got them down well. Also, food and blocks are too much for my stomach during a race like that so I kept things relatively liquid. 

The Race Logistics:

I was fortunate enough to have INCREDIBLE support from my Rossignol team. I gave a Rossi rep a spare set of poles that would be available about 10k into the race in case I needed them. Another Rossi rep had spare poles at OO. Luckily, I didn’t need to use these!

My aunt was also available at OO with extra everything. Poles, gloves, water, food… again though, I was lucky not to need any of this.

My race suit doesn’t have any pockets but my water bottle carrier did. I stored three gels in this pocket that I knew would be plenty to get me through the race (I used two of them). Last year it wasn’t too cold so I wasn’t worried about my feeds freezing, but keeping them close to my body made sure they would stay warm just in case.

Overall, I wanted to be over prepared rather than under. I made sure that if anything went wrong, I was prepared for it. Two days before the race, I practiced skiing at high speed with a water bottle carrier and taking a feed from it. Practicing this helped me feel way more confident in the procedure and all of the logistics for the race.

This book is for female athletes ages 12 to 92. Or for parents of female athletes. Or coaches of female athletes. Or anyone who wishes to otherwise support female athletes. 

In 2016, Stacy Sims, Ph.D sparked a shift in training philosophy with her simple message to female athletes: “You are not a small man. Stop eating and training like one.” 

Although the fact that there are physiological differences between men and women are abundantly clear, the implications in the realm of athletic performance do not date back to proto-humans.

In her book, “ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body For Life”, Sims explains that for generations, research in exercise physiology excluded women because the varying hormone levels depending on age and phase within the menstrual cycle created anomalies in data. It was assumed — perhaps naively by male scientists — that women followed the trends seen in studies performed on males. 

Sims experienced this phenomenon first-hand during her own career as an elite triathlete; she competed in the Ironman World Championships in Kona, HI and the XTerra Worlds in Maui. She recognized that the training plan her male peers followed did not work as well for her, and that she and her female teammates recognized their fueling and hydration needs and performance were impacted by their menstrual cycles. So she set out as a scientist to better understand female-specific physiology. 

From 2007 – 2012, Sims studied “sex differences of environmental and nutritional considerations for recovery and performance” at Stanford University. Basing “ROAR” on the outcomes, Sims offers women research-based methods to align their training, fueling, and hydration with their female physiology to improve performance. 

“Sex differences extend far beyond ponytails and sports bras,” she writes in the introduction.

Some of the topics in the book include aligning training and performance schedules with phases of the menstrual cycle, understanding how female hormones affect nutrition and hydration needs, the impacts of hormonal birth control, and the effects of aging and menopause on physiology and performance. While the supporting science is included, it is well explained and can be easily understood without a degree in exercise physiology, endocrinology, or nutrition.

Though I have been training, competing, and menstruating for more than half my life, I found “ROAR” to be eye-opening and an invaluable tool to identify opportunities to improve my own training and nutrition as I prepare for the American Birkie. I highly recommend it as a resource for female athletes of all levels and for anyone who works with female athletes. 

Here are some of my biggest takeaways. 

“Chapter 1: Demystifying and Mastering Your Menstrual Cycle.” 

Right off the bat, Sims states that periods should not be avoided, and the absence of menstruation is a major red flag indicating that the athlete is not properly fueling their body, resulting in RED-S. She emphasizes that an under-fueled athlete cannot achieve peak performances and is impairing their overall health. Sims advocates for an “all in” approach to naturally restoring the body’s hormone balance by decreasing training intensity and volume (athletes can shift focus to technique here), and increasing caloric intake.

In this chapter, Sims also unravels the phases of the menstrual cycle, providing information on the physiological effects of hormonal fluctuation.

One of the biggest surprises she shares is that competing during your period actually aids performance, because that is the phase of the cycle when estrogen and progesterone are at their lowest. In the hormonal sense, this is when women and men are most alike. 

“Once you’re in the clear of the possibility of pregnancy, the body goes into a more relaxed mode and all those energy systems used in the high-hormone phase are at your disposal for exertion,” Sims writes. 

She explains that this optimal window extends through the low-hormone follicular phase in the week following menstruation. This window is also when women are at their strongest and can experience increased pain tolerance and decreased recovery time. This is the best window for an intense training block or a peak race, though the latter is not always in our control.

Anecdotally, my summer goal race, the Lead King Loop 25k trail run, fell during my period. While I was expecting the worst (since I had not yet read the book), I ended up crushing my time goal, finishing third for women, and feeling the strongest I had in years. 

Conversely, during the luteal phase of the cycle when estrogen and progesterone are at their highest. Though performance metrics like VO2 Max and lactate threshold remain constant, it is harder for women to build and repair muscle. Carbohydrate demands are higher during this phase, which affects fueling needs during exercise and may explain why many women experience cravings during the week before their period. Blood volume is also impacted, which can make it harder to control body temperature — not the easiest time to race in the heat!

There are also the lovely symptoms of PMS which include cramping, headaches, GI issues, bloating, and mood swings. Sims explains why each of these symptoms occurs and offers suggestions for mitigation.

Her overarching message is not to dwell on manipulating the cycle to align the low-hormone phase with peak performance, and especially not to fear the menstrual cycle as an athlete. Rather, by understanding the female physiology throughout the cycle, athletes can feel empowered to adjust their nutrition and hydration accordingly to optimize training and performance at any phase of the cycle.

One addendum: the impacts of high levels of estrogen and progesterone also explain the negative performance impact many women experience from hormonal contraceptives. This method of birth control uses artificial forms of these hormones throughout the cycle to manipulate the lining of the uterus and prevent ovulation, essentially prolonging the high-hormone phase. 

“Chapter 10: Daily Fueling”

I found this takeaway less revolutionary, but so important to repeat. Sims advises women to eschew diet culture, in particular the low-carb high-fat trends, like the Ketogenic diet. She explains that while some males respond well to this type of fueling, women experience elevated levels of the stress hormone cortisol, which increases muscle breakdown and impairs the body’s ability to repair. A double whammy. 

“In the end, a low-carb diet compromises your ability to maintain high-intensity or prolonged periods of exercise and puts your body under exorbitant stress.”

Sims recommends a well rounded diet that includes roughly 30% of calories coming from protein, 30% fat, 40% carbohydrate. 

No surprise — the longer and harder you train, the more carbohydrates your body needs. The same goes for protein. She offers a formula to calculate individual need for these macronutrients based on the current demands of your training program.

From her guidance, I recognized that I need to include a bit more protein before and after my workouts (Sims recommends 10-15 grams before, 25-30 grams after hard exercise). I have also begun including a bit more protein in my bedtime snack, which typically looks like some Greek yogurt and a piece of whole grain toast with peanut butter. 

Sims also recommends front-loading calories, in particular carbohydrates, during the morning when the body’s natural hormone stasis makes it “primed for carbohydrates”, whereas it can rely more on fats and protein later in the day. This helps keep blood sugar levels balanced, preventing spikes and crashes in energy throughout training and life. 

Are you, like me, a 5 AM alarm clock athlete? Just give me some coffee (life-blood) so I can properly tie my shoes and get out the door! It turns out, training first thing in the morning with an empty stomach is a recipe to put your body in an over-stressed state. 

“[Fasted training] is particularly bad in the morning because your cortisol (a stress hormone) levels are already elevated. If you go out and exercise first thing, your body wants to pump out more cortisol, but needs the right ingredients to manufacture it, which are your sex hormones – testosterone, estrogen, and progesterone.”

High levels of cortisol stimulate fat storage and impair muscle repair and growth — not what you were hoping to get out of that gym session! You’re also digging yourself into a calorie depleted hole… 

To counter these effects, Sims recommends consuming some protein and carbohydrates before the session, which boosts blood sugar and drops cortisol levels. In an Outside Magazine piece, Sims shares that one of her go-to’s is oats soaked overnight in almond milk and topped with greek yogurt and a little maple syrup. Yes — you might need to give yourself a little extra time to digest before getting after it, but that gives you time to do that foam rolling or activation drills you’ve been neglecting, or to mindlessly scroll Instagram. Just me?

“Chapter 11: Sport Specific Fueling”

This is where Sims dives into the nitty gritty. Her advice for pre, during, and post-workout fueling include explanations of how various carbohydrates are broken down in the gut and suggestions to troubleshoot GI issues like cramping, bloating, and sloshing. And though her book is based on female physiology, this section is beneficial to those with Y-chromosomes as well. 

One of the most revealing messages regarded the breakdown of sports gels in the stomach. I have never had much luck with gels during races or training — I inevitably end up with a bloated crampy belly and sticky residue in my mouth, on my hands, and wherever I stash the wrapper. Perhaps I was just looking for Sims to confirm this bias, but her explanation of the digestive process sealed the deal that candy and real food alternatives will continue to be my fuel of choice. 

“The trouble with gels”, as Sims puts it, comes down to two factors: osmolality and the mix of sugars contained in the gel. Osmolality is “the concentration of dissolved particles such as electrolytes in your blood plasma. The higher the carb concentration, the higher the osmolality, and the slower it leaves your stomach and your intestines.” 

Essentially, the viscous sugary gel is too thick to be absorbed readily during exercise when your body is diverting blood flow into your working muscles and away from your stomach. Even washing it down with water, as is recommended, does not transform the gel into an optimal form. 

This concept is explored further in the subsequent chapter, “Hydration is Power”, which transformed my understanding of hydration. Sims explains that many electrolyte drink solutions aim to be a source of fuel and fluids, but this doesn’t jive with the body’s digestive processes either. Sims recommends the approach of “hydration in your bottle, fuel in your pocket”, meaning separating the two for better overall fueling. The chapter is so rife with information that summarizing it here does not do it justice — go read the book!

Back to gels. The second factor of the problem is that most gels contain a blend of three sugars: glucose, fructose, and maltodextrin. The first is good, the second two are difficult for the body to digest, requiring water to be drawn from the bloodstream into the gut during digestion, which leads to the suboptimal sloshy gut feeling. No bueno.

That said, Sims acknowledges that gels do work well for some athletes. If this is the case for you, there is no need to fix what isn’t broken.

What should you use if you need an alternative? Sims recommends using 100-200 food calories per hour containing primarily carbohydrates, though some protein and fats are okay. For the above reason, she recommends avoiding fructose — which is found in fruits — and sticking to low-fiber foods that contain glucose and dextrose, which can be found in bread, and sucrose, which is table sugar. In essence, nibbling on a PBJ might keep your stomach happier and your body better fueled during a training session than sucking down a couple of GUs. 

She also speculates that many people place too much emphasis on fueling during races, but it is not a “more is better” scenario.

“Contrary to what you may have heard, when in doubt, err toward the lesser amount [of food]. It is very common for athletes to overeat during training and racing with the thought that they are supplying their muscles with needed carbohydrate. But in reality, you’re consuming more than your gut can absorb, so the excess just remains in the stomach or intestinal tract too long, causing nausea, pain, and discomfort (which, of course, impairs performance).”

Sims also emphasizes that when it comes to performance in long events, like the Birkie, hydration is king. Your over-distance training session bonk might actually be a result of dehydration, not of under-fueling. 

“I’m going to drill the point home here. The solution to staying strong and delaying fatigue is taking care of hydration first and foremost — reducing your loss of blood volume — and topping off your stores with small amounts of carbohydrates from real food when possible, not the kind you drink or slurp.”

The Consensus

These points hardly scratch the surface of what “ROAR” has to offer. It is a worthwhile read for any female athlete, regardless of age or performance level, and can certainly be a valuable tool for a coach looking to direct developing female athletes to sound nutritional guidance to help build a healthy body that also performs its best. Having a period is a good thing. Fueling the body is essential. “Women are not small men.”

Looking for a fall meal that is both comforting and deeply nourishing? Steamboat Springs, CO based Registered Dietician Nutritionist Cara Marrs shares a mouth-watering anti-inflammatory recipe that we can attest fits the bill. Marrs supports clients through her practice in person and online, and has worked with local Winter Olympians as well as recreational, junior, and collegiate xc skiers on their daily and performance nutrition needs. Outside of nutrition counseling, Marrs is an avid trail runner and loves sharing in the mountain lifestyle with her family. You can find her at caramarrswellness.com or on Instagram @cara_marrs_wellness.

“As an athlete, educator, and certified healthcare practitioner, I can help you bridge the gap between traditional and alternative nutrition therapies and formulate a plan for you as an individual.”

This is a great recipe for chilly days when you need something that will fill your belly and warm you up!

The roasted pumpkin is easy to prepare and lends a wonderful fall flavor while providing some high-fiber complex carbohydrates to fuel your skiing. If you are not able to find a baking pumpkin, butternut or acorn squash make great substitutes. Additionally, Leeks are a great prebiotic food, meaning they feed the “good bacteria” that populate the gut, promoting health. 

Looking for a make-ahead dinner? Once the meat is browned, feel free to add the ingredients to a crockpot or instant pot and let them simmer away. 

The vegetables can vary, as well as the protein sources depending on your preference. The red curry paste and touch of sriracha lends a wonderful balance of flavors to the sweeter winter squash. 

Roasted Pumpkin Curry

1. Roast a small-medium baking pumpkin brushed with olive oil and sprinkled with sea salt cut side down for 40 minutes at 375. Set aside. Roasting the pumpkin seeds too is highly recommended! 
2. Brown protein of choice with olive oil, sea salt, 2 cloves of garlic and 1 heaping tbsp of red curry paste, and one large chopped leek. Organic tofu, organic chicken breasts, grass fed beef are all good choices here. If using beans, add in step 3 instead. 
3. After 5 minutes, add 3 cups water or broth, 1 sliced red bell pepper, the flesh of the roasted pumpkin, 1 bunch of torn kale leaves torn, and 3 small multi-colored chopped carrots. 
4. Stir in 1 can of coconut milk, 1 tsp turmeric, 1 tbsp honey, the juice of 1 lime, and 1 herb bouillon cube (if not using broth). Add sriracha to taste. Simmer on low-medium heat until veggies are soft.
5. Serve with crusty fresh bread and top with the roasted seeds of the pumpkin for some extra crunch and anti-inflammatory fats. Enjoy!

Trick or Treat! ‘Tis the season of hyperglycemia. 

Before balking at the amount of candy that may be lingering in your house over the next few weeks, it might be worth considering mixing it into your stash of bars and gels to be consumed during a long ride, run, or ski. After all, your body relies primarily on carbohydrates for energy during exercise and candy is loaded with simple sugars. 

Favorites of the FasterSkier team include Peanut M&M’s, Snickers, Almond Joys and Reese’s Peanut Butter Cups — but not the Reese’s pumpkins which – subjectively – have a flawed ratio of chocolate to peanut butter.  

My own foray into opting for candy over gels during long runs and skis was born out of necessity, though guised under the explanation, “they have M&M’s at aid stations at trail ultramarathons, so I’m practicing fueling with what will be available in the race.” In reality, I was a broke recent college graduate trying to make it work as a ski coach in Aspen, CO and a single packet of Gu cost more than a sleeve of six fun sized candies. Six times the calories for less money! Despite increasing my financial stability, candy has remained a constant in my endurance fueling stable. 

But wait: if candy is cheaper and more appetizing than energy gels, why does the latter exist? Can I really just down candy with abandon during my workout?

Short answer: yes. But before you unwrap that peanut butter cup, registered sports dietician and competitive trail runner Kylee VanHorn of FlyNutrition offers a deeper look into the concept.

First, VanHorn explains that there are different transporters for different types of sugars (i.e., glucose, fructose, sucrose, maltodextrine) in the gut and too much of one may overload the digestive system, causing gastric upset. Additionally, she explained that fructose is absorbed more slowly than other sugars, which can inhibit the intestine’s ability to pass the sugar into the bloodstream and hinder absorption. 

For the sake of comparison, a standard packet of Gu Energy gel contains 100 calories, 22 g of carbohydrate, and 5 g of sugar. Gu’s are fat free and contain no protein. The sugar used is a combination of maltodextrin and fructose, with maltodextrin being the primary source. According to the Gu Energy website, when these two sugars are consumed together, it increases the oxidation rate in the gut. (Oxidation releases energy.)

It continues: “when the oxidation rate increases, more carbohydrates can be delivered to the working muscles. For example, when just glucose is consumed, approximately 30g of carbohydrates are utilized by the working muscles per hour. In contrast, when maltodextrin and fructose are consumed together, approximately 60g of carbohydrates can be utilized by the working muscles per hour.”

The nutrition facts on Halloween candy vary by kind, but in general, a fun sized package contains 80 to 110 calories and are primarily made up of sucrose (table sugar) and corn syrup, which is made up of glucose and fructose.

VanHorn explained that the simple sugars in candy can certainly fuel exercise, but recommends considering the intensity of the workout in the decision. Over-distance level 1 sessions get the green light, but proceed with caution during intervals. 

“While they may work for low intensity exercise, be careful with chocolate, nuts, and higher fat candy bars on hard efforts. The fat and protein are digested slower and can lead to stomach upset.”

For clarity, Reese’s cups, Snickers, and Peanut M&M’s contain approximately 9 g of carbohydrate, 8 g of sugar, 1.5 g of protein, and 4.5 g of fat. 

“Candies like Swedish fish and Mike and Ike’s may be tolerated better than candy bars but they may be higher in fructose, which can sometimes cause GI distress,” VanHorn continued. 

These candies contain roughly 27 g of carbohydrate and 23 g of sugar with no protein or fat. 

“Remember that candy most likely will not contain electrolytes, which are lost in sweat. Be sure to consume electrolytes from a drink mix or other source.”

While most candy does contain some sodium, the values are less than the 60 mg contained in a Gu. Energy gels also contain potassium, which candy lacks. 

Finally, as every athlete is unique, VanHorn reminds skiers to test the waters with eating candy during workouts when the stakes are low.  

“As always, practice your fueling before a race. It is not recommended to use candy on race day if you haven’t practiced with it.”

Kylee Van Horn is a registered sports dietitian and owner of FlyNutrition, LLC where she offers nutritional counseling services both in person and online.  Van Horn is an accomplished distance runner who turned to the trails after running a 2:49 marathon. You can find her competing in trail races, skinning up the resorts, adventuring in the mountains, and playing with her Aussie shepherd puppy. Van Horn resides with her husband in Carbondale, CO.

In order to not only survive but also reap the benefits of this type of training, dialing in nutrition is imperative. In particular, matching the energy output with energy intake — read: eating a lot of food. How does one keep up with the energy demands of training at this level? Though he might be prescribing the training load, U.S. Ski Team coach Matt Whitcomb expressed the answer to this question is best left to someone who specializes in the field.

“The 20 hour weeks are easy; it’s the 25-30 hour weeks that get tough,” wrote Whitcomb in an email. “I keep it simple: I don’t talk with the athletes about nutrition.  It’s a smart place for a coach to defer to the experts if they aren’t one themselves. Too many problems are waiting for a coach to trigger this trap. And yes, this is from experience.”

So we brought in an expert. FasterSkier reached out to Dr. Stephanie Howe Violett, who holds a Ph.D. in Nutrition & Exercise Science. In addition to her academic training, Howe Violett has practical experience in meeting the energy demands of high volume training and optimizing nutrition for athletic performance. 

After nordic skiing and running through college at the University of Northern Michigan, Howe Violett transitioned to a successful trail running career where she landed on the podium in prestigious races such as the Western States 100, which she won in 2014 and placed third the following year. At the time of the call, Howe Violett was in the midst of some high volume training herself, spending long days training in the French Alps.

While pursuing her doctorate at Oregon State University, Howe Violett studied the connection between exercise and perceived hunger, more specifically looking at how intensity affects the suppression of hormones that are connected to appetite. 

“We know just from training and racing that when you go harder it seems that you feel less hungry or less desire to eat in the time period immediately post-exercise,” explained Howe Violett about her research. “If you do hard intervals or a time trial, food doesn’t really sound appealing and there’s a reason for that.”

Her research was specific to running, but she explained that the findings extend to most endurance sports, potentially less so in non-impact activities where the digestive system is less impacted by jarring during exercise. Cross country skiing is relatively low impact, but it can certainly be high intensity, and when paired with dryland training modes such as running and bounding, Howe Violett’s study becomes especially relevant, particularly to those looking to sustain a heavy training load. 

“The big take-home message is that, yes, there are appetite hormones that alter our appetite in the direction of suppression for about the first hour post exercise, they’re back up to baseline at about 60 minutes post exercise,” she continued. “That’s important because when you’re trying to optimize performance, the first 30 – 40 minutes after intense exercise is when you really want to refuel because the muscles are more able to uptake the glucose and start the recovery and restoration process for the next session.” 

While most of us are probably logging far fewer hours than the pros, the nutritional advice Howe Violett offered benefits skiers at any level. In fact, her most important point is simple.

“Eat enough. There aren’t really strategies in terms of quirky things to do. I think timing is super important and quality is important. You might eat three [primary] meals a day, but then timing your intake before and after exercise is super important and I think that’s something skiers overlook in my experience, maybe more so at the younger ages.”

When meeting the demands of a heavy training load, Howe Violett recommends consuming energy while training as well. 

“Fueling during exercise is really important and that time window immediately after is really important. So if you’re doing 20 plus hours a week, I think getting that extra fuel in during those sessions is super important for your overall energy intake. Also having a snack right before bed that is preferably whey protein, dairy is the best source, because that can help with the repair process overnight.” 

This fueling strategy was affirmed nearly verbatim by Canadian National Team skier Dahria Beatty.  

“The main thing I think about during a high volume training block is being proactive with my energy intake during and immediately post-training,” wrote Beatty in an email. “That means fuelling during long workouts before I become hungry as well as making sure I have my recovery snack ready for as soon as I am done training. 

“My meals outside of training stay pretty similar to those during a normal training block,” Beatty continued. “In big training weeks, I pay more attention to my hunger levels mid-day and in the evening, adjusting my afternoon snack and adding an evening snack if necessary.” 

During her training sessions, Beatty’s go-to snacks dried fruit and homemade granola bars or energy balls. After a session, particularly in the summer, she likes to make a fruit smoothie.

“Banana-mixed berry-ginger is my current favourite,” she wrote. “After particularly hard workouts I will top my smoothie with a bit of granola, coconut, and some chocolate chips.”

It might seem that the expression “if the fire is hot enough, any fuel will burn” could fit here, but Howe Violett explains that simply eating high calorie foods is not necessarily the answer. 

“You want to get more nutrient dense foods — things that have a lot of vitamins, minerals, and fiber in meals. Then in training and post-training, you actually want very simple carbohydrates so that they can be absorbed a little bit easier.” 

An athlete who is not matching the energy or nutrient demands of their training will recognize this deficit in a slowed recovery or feeling more fatigued than would otherwise be expected. If this is the case, Howe Violett recommends considering whether the athlete is consuming enough carbohydrates.

“Suppressing carbohydrate intake or just not getting enough carbohydrate is a common thing that people get right now because carbohydrates aren’t super popular in fad diets. It can lead to mood disturbances, feeling foggy, not recovering, just feeling like you can’t go any faster despite trying. And it can take months or years to overcome that, so I think that it’s really important to be diligent about carbohydrate intake every meal and every day. Not necessarily pasta and cereals, but whole grains like rice, quinoa, starches like potatoes and sweet potatoes, and then a lot of fruits and vegetables. Those are going to be really good sources. Then pairing that with sports products like gels and blocks during training, a bar before training, and something like chocolate milk after training. I think that’s a really good way to ensure enough carbohydrate intake to avoid overtraining or overreaching.” 

An athlete’s training log changes with the season. High volume in the summer transitions to low volume but high intensity in the winter. How does this transition impact nutritional needs? Howe Violett emphasized that nutrition is individual and generalized advice is not something she likes to provide. For some of the athletes she works with, their nutrition plans change weekly to account for their training, travel, and race schedule.

“I really encourage people to work one-on-one with someone because you really learn so much about yourself and how to fuel your body, what your needs are, and how to structure it throughout the season.” 

She provided a loose framework explaining that the most overall energy is needed when the volume is highest. 

“Nutrition is individual, but we work within the framework where we want, for a skier, 50-65% carbohydrate, 20% protein, and about 30% fat throughout the day. Then knowing that that is night and day different from what you might intake before, during, and after training, and it’s really important to optimize both of those occasions because they are both equally important and they can really help drive performance. Training is the thing we think about most of the time, but nutrition can actually be just as important and work synergistically with training and recovery.” 

Typically during the more intense winter months, an athlete’s diet might need to be at the higher end of the range for carbohydrate since the body relies on this type of energy most while racing or completing speed sessions. Then, during the off season when volume and intensity are both low, one would be better served to eat a higher percentage of fat and protein.

Howe Violett concluded with advice for athletes at any level, particularly juniors ascending into the college ranks, collegiate skiers chasing professional ski racing, or anyone who is looking to make a jump in their training load and seeks to optimize their nutrition accordingly. 

“Eat enough and just ignore all diet recommendations that come from the internet or social media because it’s all just pseudoscience. Take a step back to the basics. Get enough food — if you’re hungry, it means you need to eat. I think a race weight is a really silly way to determine if you’re fit or not. I think when you feel good, when you’re well-fueled, you’re getting enough sleep, and you have energy, that’s a really good state for your body to be in. That is the whole package, nutrition, recovery, stress, and lifestyle.”

From the dawn of sports nutrition when PowerBars were ubiquitous to the DIY world of handcrafted nibbles for athletes on-the-go and recovering, sports nutrition has become an industry.

For this Wednesday Workout, we wanted to revisit a few classic low cost and relatively simple items when it comes to nutrition. Without diving into the deep science, the basics are well agreed upon: you’ll need some protein, carbohydrates, and some ingredients to make it all palatable. We’re thinking a smidge of salt or sugar or even both for that savory combo.

The first recipe comes from Peter Minde and can be attributed to Skratch Labs. To Skratch Labs’ credit, although they are a manufacturer/marketer of their own line of pre-packaged sports nutrition products, their blog features great recipes that keep costs down and the nutrition/functionality ratio high. It’s a solid resource.

Bacon maple almond butter rice cakes

3 cups sweet rice, 4 cups of water

Bragg’s Amino acids to taste

salt to taste

maple syrup to taste

1/4 cup rice vinegar

1 cup warm almond butter

8 oz bacon

Cook rice.  Cook bacon separately and drain fat.  Cut the bacon into little pieces.

Mix Bragg’s, rice vinegar, maple syrup, salt in a bowl. When the rice is cooked, transfer to a large bowl and add Bragg’s salt, maple syrup, and rice vinegar.nnStir to mix thoroughly.  

In an oblong baking dish, layer half of the rice, spreading with a spatula.  Then layer the almond butter on top of the rice. Sprinkle bacon across almond butter.  Cover with remaining rice. Refrigerate overnight.

In the morning, Cut into squares, and wrap each square in heavy aluminum foil.  Freeze until ready to use. Yield should be 16 rice cakes.

The Kikkan Smoothie

This is as basic as they come: the recovery smoothie. This smoothie recipe was mined from a 2011 FasterSkier piece on featuring a Kikkan Randall over distance workout. To keep with the times, we might suggest you always use some type of red frozen berry – like a raspberry. When the smoothie concoction is blended up, you’ll see and think pink (or a shade of pink). Total Kikkan.

1 cup Greek non-fat plain yogurt

1 cup frozen berries

1 scoop protein powder

1/2 cup milk

1/2 cup juice

1 Tbsp honey.

Turmeric Beet Recovery Smoothie

This smoothie recipe is for those more daring. If you are into climbing, it’s kind of like jumping from a fourth class scramble to a directissimo on the Eiger’s north face. It came to FasterSkier from Claire Waichler way back in 2014.

It contains protein, potassium, iron, antioxidants, detoxifiers, and lots of anti-inflammatories.

(Quantities are a rough estimation)

Makes 1 blender full, 2 or 3 servings

1 medium beet, peeled

2 cups of milk

1 scoop or serving of protein powder – the one in my smoothie is 34g and vanilla flavored

2 cups of greens, spinach or kale

1 banana

A handful of candied ginger.

A turmeric finger/root

Ground cinnamon and nutmeg to taste. You can also substitute ground ginger and turmeric for the whole ingredients

Ice

Blend all the ingredients in a blender. Then guzzle.

The Zoë

OK. Let’s digress for a bit. If you are ski-touring, as our glance at Instagram suggests many of you still are, you might have a rucksack to carry some on-the-go food. We asked Zoë Roy for an idea. Roy is busy this week (busy-trap busy) prepping for the PPP. What we got though was some culinary gold that highlights the umlot in her first name: it’s Euro-themed.

This first photo says it all.

She’s packed greens, salami, jam, fruit, cheese, bacon, sweets, and kombucha. So good. So tasty. But it for sure is the type of on-the-go food requiring a slight stop.

tizanidine

Roy is also known around Bend for her homemade treats and meals. So we also asked for a shot of her freezer to better understand where she is coming from. The freezer, it is often said, is a peek into the soul. Here it is: Alaskan salmon, an Ocean Roll from Sparrow Bakery, homemade ice-cream and some other basics in there. (Note, no freezer burn on any items which indicates a steady rotation of goods.)

The Dak Delivery Vehicle

The delivery mechanism is key when it comes to ingesting food. Bread is basic. And it is perhaps humankind’s greatest achievement in nutrition delivery mechanisms. Take a look at Dakota Blackhorse-von Jess’s homemade sourdough – tell us it’s not a golden round of raised dough (see photo).

Once the bread is cooked and sliced, it becomes the perfect vehicle to deliver protein to the system. Fry an egg, toss it on a slice. The sky is the limit here in terms of combining the fundamentals of recovery nutrition with the downright tastiness of the sourdough.

Here’s the recipe:

200g Sourdough Starter

700g 80° water

900g 00 flour (bread flour)

100g Whole Wheat Flour

Combine by hand, let rest for 30-60 minutes

20g salt

Fold to incorporate salt

Let rest 30 minutes

[Repeat 4 times]

Fold (4-fold method)

Let rest 30 minutes

Split dough into two balls, fold to center, put seam down, shape and cover for 10 minutes.

Reshape to build surface tension, place dough ball seam side up into proofing basket

Let proof for 3-6 hours (room temp) or in the fridge overnight (up to 48 hours) for a more sour tasting loaf.

Place Dutch Oven in the oven and turn on to 500°. Let warm up for 30’.

Turn oven down to 450°

Dump loaf into Dutch oven (seam down), score the top, cover and cook for 30′.

Remove lid and cook for an additional 10-20 minutes. Look for dark brown crust (experience will let you cook to suit taste).

Remove loaf and let cool on rack – DO NOT CUT WHILE HOT – this is part of the internal cooking.

Once the crust is slightly warm to the touch (~30’), slice and enjoy!

When we asked clarification on “Place Dutch Oven in the oven”, Dak sent this photo.

The Basic

Say you are a college kid or an upstart SMS T2 skier. Or just not that motivated to bake bread. You still need a post-workout nutrition delivery vehicle. There’s the bagel. Nothing perhaps could be more basic than the bagel. Less regal than the sourdough, but tasty too. And perfect for piling on protein and fats.

Whether they are traveling through Europe to compete on the World Cup or racing recreationally in local events, skiers are met with the challenge of surviving a race season that takes place during the cold and flu ridden winter months. Registered sports dietitian Kylee Van Horn of FlyNutrition, LLC shares suggestions on how to stay healthy as race day approaches.

The scenario is all too familiar. You’ve managed to stay healthy while logging countless kilometers and the time has finally come to taper for a big race when the next thing you know, you are sniffling and sneezing, hoping your cold doesn’t knock you off your feet and leave you bedridden!  

Why this happens before a big race is debatable.  One theory that was studied in Dr. David Neiman’s “open window theory” states that in the 3-72 hour period after hard or sustained exercise, the body produces large amounts of the stress hormone cortisol, which can impair the immune system.  If your taper for a race follows a hard training block, this could be one explanation of the increased risk for illness leading up to a race.

voltaren

Ultimately, your best defense against getting sick before a race is to wash your hands, get enough sleep, and eat an overall healthy diet without skimping on calories, but there are some foods and beverages that you can include into your daily diet routine that might provide a beneficial immune boost during race week.

#1) Vitamin C Rich Foods:  One of the most well known immune supporting vitamins out there, vitamin C is a water soluble vitamin that our bodies can not produce on their own, thereby creating the need for daily consumption through diet.  Some of the foods highest in vitamin C are: red bell peppers, citrus fruits, acerola cherries, kale, kiwi, and broccoli.

How to Include:  Have an extra smoothie or salad to maximize consumption of this vitamin.

#2) Garlic: This nutritional powerhouse contains sulfur compounds that can support the immune system by increasing the white blood cell response in the body. White blood cells are the body’s primary defense against infectious diseases. The main compound, alliin, is converted to the white blood cell boosting allicin when garlic is chopped or crushed.

How to Include: Add an extra clove or two to your pizza or pasta!

#3) Probiotic Rich Foods: Probiotics are considered live microorganisms that live in our gut and provide health benefits to our bodies, including support for our immune system.  Some probiotic rich foods include: yogurt (dairy and non-dairy), miso, tempeh, and sauerkraut (unpasteurized).

How to Include: Consider a yogurt for a snack or top your salad with some sauerkraut.

#4) Dark Chocolate: What? Chocolate has immune support benefits?  Yes! But it depends on the cacao content of the bar. Cacao contains antioxidant properties that have been shown to increase cellular immune responses.   

How to Include: For the best effects, choose bars that have a cacao content over 70% and a low sugar content.  Or add cacao nibs or powder to your oatmeal.

#5) Green tea:  Green tea contains two immune supporting compounds, L-Theanine and EGCG.  It’s up to you whether you prefer matcha, sencha, or another variety of green tea,  just drink up!

How to Include:  Drink a cup or two of green tea each day or add matcha powder to pancakes, homemade energy bars or yogurt.

Immune Boosting Banana Berry Matcha Smoothie:

Serves: 2

Ingredients:

1 cup ice cubes

1 cup unsweetened coconut or almond milk

½ cup plain Greek yogurt or dairy free yogurt

1 banana, sliced

1 cup mixed frozen berries

1T matcha green tea powder

1 tsp honey

Instructions:

#1) Add all ingredients to the blender and blend 1-2 minutes until desired consistency is reached.  Add more coconut or almond milk if too thick of consistency.

Note: Increase the protein content of the smoothie by adding more Greek yogurt or a vanilla protein powder

Bio:

Kylee Van Horn is a registered sports dietitian and owner of FlyNutrition, LLC where she offers nutritional counseling services both in person and online.  Van Horn is an accomplished distance runner who turned to the trails after running a 2:49 marathon. You can find her competing in trail races, skinning up the resorts, adventuring in the mountains, and playing with her Aussie shepherd puppy. Van Horn resides with her husband in Carbondale, CO.

References:

1.  Nieman, D. C. (2000, April 26). Exercise effects on systemic immunity. Immunology and Cell Biology, 78, 496-501

Kate Oldham is a U18 athlete from Carbondale, CO who skis for the Aspen Valley Ski and Snowboard Club. After strong results at US Nationals, Kate was selected as one of the six female U18 skiers to travel to Otepää, Estonia from January 20th – 30th to race in the Nations’ Cup races, where she competed in a field of about 40 junior athletes from Norway, Sweden, Finland, and Estonia. Kate finished 24th in the 1.3-kilometer classic sprint, and 20th in the 5k skate. The top three members of the team also competed in a 3 x 3k relay.

Staying in peak form while traveling domestically or internationally is a challenge that takes trial and error to dial in, making it difficult for many junior athletes. In this week’s Wednesday Workout, Kate shares what she has learned about staying healthy and ready to race while traveling, and what a typical day in the life of a U18 skier looks like during the Nations’ Cup trip. Here’s Kate’s Write up. 

Being on the road makes recovering from training and preparing for races more challenging. Staying on top of nutrition and self-care are very important since it’s easy to get run down or sick from the added tax on your body. To ensure that I do not allow myself to become depleted, I always bring a snack with simple carbohydrates and lots of protein for right after training, and I make sure that I have a dry change of clothes for when we are done. The snack jumpstarts my recovery since I am replacing the glycogen that is depleted during training and making protein available for my body to begin repairing the muscles that get broken down. It also stabilizes my blood sugar levels so I don’t feel as much of a post-ski crash. The change of clothes keeps me from being chilled on the ride home.

Traveling overseas adds a whole different stress. Sitting during long plane or car rides makes for a stiff body, and the sleep disruption, jet lag, and exposure to new germs can make it easy to get sick. Wearing compression socks or tights, drinking lots of water, and bringing healthy snacks are all key for big travel days. It also helps a lot to get up and walk around whenever possible to keep circulation in the legs. An easy jog or light walk will usually help to flush out lactic acid once I arrive at my destination as well, and can help with adjusting to a time change.

Luckily, managing daily nutrition in Estonia was fairly easy. The hotel we stayed at was very accommodating and helpful and provided healthy food options. As a backup or to follow a training session, I brought along protein bars and my favorite shake mix so that I always had a really good portable protein source available. My go-to’s are Vega protein powder and Bobo’s peanut or almond butter bars. That way if there are any issues with the meals being served, I can substitute a protein shake in for another part of the meal and still get the nutrients I need. I also use the bars and other protein sources like beef jerky as a quick snack before bed, which helps to sustain glucose levels overnight since they are slower to digest so I’m not as depleted in the morning.

A Day in the Life

A day in Estonia begins with a short easy jog or walk to get my muscles moving for the day and to boost my metabolism. Then I eat breakfast, ideally three hours before the start of the day’s race. My usual breakfast before a sprint or 5k is cereal with almond milk, banana, and a scoop of peanut butter, though sometimes I eat something similar with oatmeal instead of the cereal before longer races where I want more sustained energy. After breakfast, I like to stretch before getting ready. Then glitter… very important!!

Around an hour and a half before my start, I head to the venue. I begin warming up an hour prior to the start, then it’s race time! After the race, my focus shifts to recovery again. I switch into my dry clothes and have a quick snack. I like to take a shower if possible to wash the bacteria from my skin and to warm up so I can avoid getting sick on the road. I also try to get in a larger meal within a couple hours post-race, preferably a burrito bowl with rice, beans, lots of veggies, some kind of meat, and all the toppings. 

In the evening, we go for a second easy jog or walk to help flush the lactic acid that has built up from the day, followed by some stretching. Then it’s early to bed to rest up for the next day!

For this week’s workout, we go back in time four years ago to when former U.S. Ski Team member and two-time Olympian Holly Brooks was prepping for a season of international ski marathons in 2014/2015. Now retired from pro skiing and with her own coaching, counseling and consulting business, Brooks, 36, recently ran a sub 3:12-hour marathon (her first on pavement) to celebrate her twins’ first birthday. In that race last month, the Anchorage RunFest marathon in Anchorage, she won her age group and was the second woman overall. How’s that for inspiration?

***

[Written by Holly Brooks, circa Oct. 2014]

“This season I’m preparing to compete in the FIS World Loppet Marathon Cup.  I will compete in eight races as short as 42k (La Sgambeda – Italy & Engadin – Switzerland) and as long as 70k (Marcialonga – Italy). This is a notable change from the World Cup circuit which includes lots of sprints, prologues, and 10ks.  The regular Wold Cup has one 30k per year (Holmenkollen) and a second 30k at Championships. Consequently, I don’t have a ton of marathon experience and I’ve certainly never kicked off the season with a 2 hour race!

One of my go-to workouts is quick and simple: Over & Under, L3 pace workout with surges.

The purpose of this workout is raise aerobic threshold and build the capacity to respond to surges in speed. All of the marathons I will compete in this year are mass start format. Thus, I need to be comfortable going fast and going fast for long period of time. Often these races come down to a break in the middle (when someone sprints to break the pack) or they may end up in a 10-30 person sprint at the end for the victory. The ability to make or respond to a surge is critical for this style of racing. Hence the “over (speeds) and under (L3) title to this workout.

How it’s done: 

• Warm up easy (25 – 40 minutes) and make the warm up progressive. Keep the pace low & save your juice for the interval!  This workout can be done on snow, roller skis, or even foot with poles – choose your method based on what you’ve got.
• 1 hour L3, threshold, or “fast distance” pace.  The idea is to keep the majority of the workout aerobic… think 30-50k race pace. Well above distance pace and below hard race pace. Pick some technique goals to focus on for the session. One thing I like to think about early season are transitions. There is lots of time to be gained or lost in the twists and turns of ski courses. After a summer of roller skiing on street terrain actual ski courses are more dynamic and complicated. Don’t be complacent!
• Adding intermittent speeds ranging from 10-30 seconds are a fun way to mix up this workout and good practice for mass start formats. The best way to do this is with other people, taking turns “attacking” the group at choice places. (Rather than the predictability of a speed every five minutes keep the format open.) In a race you never know when some one’s going to make a move – you just need to be ready to respond. It’s fun to replicate that in this workout if you have a comparable training group.
• Fun additions – wax your skis (if you’re skiing!) …. cause good boards for a good workout make a difference. Wear a race suit – because you’ll feel faster, I promise. There is nothing worse than attempting a fast high quality workout in old, baggy fleece! Bring a snack – good recovery foods are key and near the end of this workout your stomach may start to grumble.

Today I skied 20k in this format and next week I’ll ski a 30k pace workout. We’ve had snow skiing in Anchorage for about a week now and it’s good to make the transition from fall training to full on, winter snow-skiing gradually. (Tired shins & balancing muscles!)  I’m not doing any 2-hour/50k threshold workouts because the recovery time takes too long to maintain a productive training load.

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Yesterday morning [on Oct. 28], the APU team drove south to Girdwood to take advantage of near World Cup conditions on their 5k loop.  The trails are wide enough for 2.5 skaters, groomed immaculately, and are homologated for high level competition. (Meaning they are hard and have hills!) Thanks so much to the Girdwood Nordic Ski Club for putting so much time and energy into their trail system. Access to snow and good trails is huge for those of us that have important early season races!”

You’ve heard about the Fletchers, but there are another set of nordic-combined brothers in Park City, Utah, and they’re poised to make an impression on the World Cup.

Adam and Ben Loomis, originally from Eau Claire, Wis., both made the criteria for the U.S. Nordic Combined B-team this season, according to Adam, who has three individual World Cup top-30’s to his name and teamed up with his younger brother Ben in the 4 x 5-kilometer relay in March in Schonach, Germany. With just the Fletcher brothers — Bryan and Taylor — ahead of them on the A-team, the two Wisconsin natives have figurative carrots to chase and plenty of teammates to train with in Park City. But sometimes, the two of them get out for a little quality time.

“Although it’s awesome to get to train together, it’s not too often that this happens on a Wednesday,” Adam, 24, explained in an email. “Ben is in school all summer, so his team trains later in the afternoon than my group typically does. However, on the weekends, we get in some training time together.”

This time of year, the two focus on logging long hours at an easy pace to “build a strong foundation for the season,” Adam continued.

The best time to do that? Weekends.

“A typical weekend session for us is a 3 – 4 hour distance workout, but how we accomplish this depends on the weather and what sounds like the most fun. Weather permitting, my favorite way to get the hours in is on a long backcountry ski. As the snow melts, we get out our bikes, and on the trails, Ben is usually the one leading the way.”

Ben is 17, about two weeks shy of his 18th birthday. He moved to Park City two years ago to attend The Winter Sports School in Park City, a college-prep public charter school.

“Adam left home when he was 17 and I was 11 so our workouts were pretty limited,” Ben wrote. “Moving to Park City and living with Adam has been a great opportunity for my training. Adam has been a great partner on long weekend workouts. … He’s like another coach to me, giving me strategy and advice and talking about technique. He’s really helped me.”

So what exactly do they like to do? Ben explained they’ll often hit the trails for a long afternoon.

“A typical workout for us can last as long as 4 hours so hydration and nutrition are key,” he wrote. “I usually bring a bar, a few gels and about a liter of water. Taking small sips and bites throughout the workout is the best way to refuel. Also, thinking about your technique is a great way to pass the time. Incorporating little sprints and drills is another great way to mix up the workout.”

“One way that our team incorporates sprints into our workouts is by racing for town and county signs,” Adam elaborated. “This is an old tradition amongst us when we’re out on group rides on our road bikes. The element of surprise in these sprints makes things fun and interesting and keeps us on our toes.”

“My advice? Setting goals is huge. Think about how you are going to get better every day. Ask yourself, ‘What am I going to do today to get where I want to go the next day, and the next day, and the next day.” — Ben Loomis, as told to sixth graders at DeLong Middle School in Eau Claire, Wis.

As for what a typical training week entails, Adam wrote that late spring calls for three to six long workouts per week, each lasting three hours or more.

“The longer the workout, the more important nutrition becomes, as Ben mentioned.  I’m not a big fan of gels, but I tend to graze on bars and ‘chews’ such as Honey Stinger chews throughout the workout,” he wrote. “I also like to have some real food if I’m out for most of the day, like a banana or homemade granola bar,  The other week I made rice cakes — which are popular among cyclists and are easy to digest but great for getting sustainable energy for long workouts.”

Most of the intensity workouts are done as a team, as well as a decent amount of distance workouts during the week. But on weekends, training is typically “OYO” — on your own.

“We’ll still meet up with most of the team on many of these days — showing how close we are as a group,” Adam wrote. “But on weekends its easiest for Ben and I to make plans for training at the breakfast table, and then we can go together from there.

“It’s been great to have Ben out in Park City these last couple years,” he concluded. “We didn’t have the chance to train or spend much time together before this, given our 6 year age difference and that I’ve been living out west since high school.  Just as cool has been Ben’s quick rise to the international level — suddenly we’re on a much more even level!  There’s definitely a special competition that provides extra motivation between brothers!”

The workout: Quality time and conversational distance training

What: 3-4 hour session, either biking, running, or skiing

Bring: Food and water (i.e. energy bar, gels and a liter of water. Take small sips and bites throughout the workout)

Keep in mind: 

– Bring a buddy: “It’s important to have a buddy for safety purposes when you’re in the backcountry, and on bikes or trail shoes its just more fun to have someone alongside you,” Adam wrote. “Having fun is important in these sessions — you don’t want to be burned out by June from running laps around a track your city block.”

– Shake it up: “Keep things fresh by making an effort to get onto new terrain, or find variety in your favorite route by going a different direction,” he added.

– Slow it down: “The secret is to take it easy. It’s difficult to go slow too slow, unless you’re out walking your dog, you’re probably going hard enough to get in the training benefit.  As our coach Dave Jarrett likes to say — if you’re doing your easy sessions too fast, your intensity sessions will be too slow.”

– Think technique: If the conversation lags, simply focus on technique. “Incorporating little sprints and drills is another great way to mix up the workout,” Ben wrote.