Off seasonrts 11.13

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

TEAM Pursuit Athletic Performance

The Off Season:

A Roadmap to Nutrition Success

November 20, 2013

Big Picture Thinking…Big Picture Thinking…

© PURSUIT ATHLETIC PERFORMANCE

Our theme for the evening is????Our theme for the evening is????

Choosing transformation over information

Choosing transformation over information



We already have all of the information we need at our disposal.

The REAL questions are:

• Can we embrace change? • Are we willing to truly become life long learners?

• Are we willing to experiment (grow) and risk “failing”?• Can we embrace the process and let go of the need to

dictate the outcome?

We already have all of the information we need at our disposal.

The REAL questions are:

• Can we embrace change? • Are we willing to truly become life long learners?

• Are we willing to experiment (grow) and risk “failing”?• Can we embrace the process and let go of the need to

dictate the outcome?

Choosing Transformation Over InformationChoosing Transformation Over Information

"You must be the kind of man who can get things done. But to get things done, you must love the doing, not the

secondary consequences." - Ayn Rand



When you find yourself saying, "I don't know how to..."

…consider that you might be on the wrong path.

• The "how to" is rarely ever missing.

• The "want to" and “will do” are what is most often missing.

When you find yourself saying, "I don't know how to..."

…consider that you might be on the wrong path.

• The "how to" is rarely ever missing.

• The "want to" and “will do” are what is most often missing.



Experiments never fail.

They just yield new and useful experience and learning.

Experiments never fail.

They just yield new and useful experience and learning.





There is no such thing as a mistake.

There is only learning and growth.

There is no such thing as a mistake.

There is only learning and growth.




Desire and commitment are not fixed.

They are FIRES that can be fed and nurtured.

Desire and commitment are not fixed.

They are FIRES that can be fed and nurtured.




• Are you the owner of your destiny or the victim of circumstance?

• Do you "get from" or "get through?" • Do you say:

• will do or choose to • or do you say "should" do?

• Do you “create” or “react?” • Do you see commitment as:

• a tool to reach your potential and achieve your best self• or something burdensome that comes and goes?

• Are you the owner of your destiny or the victim of circumstance?

• Do you "get from" or "get through?" • Do you say:

• will do or choose to • or do you say "should" do?

• Do you “create” or “react?” • Do you see commitment as:

• a tool to reach your potential and achieve your best self• or something burdensome that comes and goes?

Choosing Transformation Over Information:

How Do You Speak To Yourself?


How Do You Speak To Yourself?


How Do You Speak To Yourself? How Do You Speak To Yourself?


There are two possible outcomes from an expectation:

1. It’s met, at which point you say, “So what? I expected it.” 2. It wasn’t met, at which point you say, “I am disappointed.”

• If you want to realize positive change, create an agreement.

Agreements are creative collaborations that honor multiple viewpoints. They are like a co-written song. They align with our humanity.

• Expectations inevitably lead to disappointment, frustration, and even betrayal (with oneself and others).

There are two possible outcomes from an expectation:

1. It’s met, at which point you say, “So what? I expected it.” 2. It wasn’t met, at which point you say, “I am disappointed.”

• If you want to realize positive change, create an agreement.

Agreements are creative collaborations that honor multiple viewpoints. They are like a co-written song. They align with our humanity.

• Expectations inevitably lead to disappointment, frustration, and even betrayal (with oneself and others).

Agreements vs. ExpectationsAgreements vs. Expectations



• Do you approach each day seeking growth or looking to prove what you’ve always believed is “correct” (confirmation)?

• Do you bring a “beginner’s mindset” to each new endeavor or experience?

• A beginner’s mindset leads to: • Fun, discovery, a higher state of consciousness, hope,

learning, it reinforces our humanity • Confirmation-Bias leads to:

• Stagnant growth / plateauing, disappointment, frustration, disagreement (with oneself and others)

• It’s a buzzkill!

• Do you approach each day seeking growth or looking to prove what you’ve always believed is “correct” (confirmation)?

• Do you bring a “beginner’s mindset” to each new endeavor or experience?

• A beginner’s mindset leads to: • Fun, discovery, a higher state of consciousness, hope,

learning, it reinforces our humanity • Confirmation-Bias leads to:

• Stagnant growth / plateauing, disappointment, frustration, disagreement (with oneself and others)

• It’s a buzzkill!


Confirmation Bias


Confirmation Bias

Plenty of energy for our daily life and for training Excellent health and longevity: age gracefully

Improve and adapt to training: get better

Have excellent endurance: go farther, longer, easier Be leaner



*Let’s Remember Why We Are Doing This?

Do you feel good and have adequate energy for your daily training and activities?

Are you able to execute high quality and / or highly intense training sessions?

Are you adapting to your training as you expect?

Do you experience rapid recovery from training?

Do you have excess body fat that is holding you back from performing at your best?



*Is Your Present Strategy Working?



Recommended Strategies

1. Do The Detox • Break habits • Get off the sugar drip• Get off the caffeine drip• Learn about your relationship with food

2. Consider the Comprehensive Metabolic Profile• Gut health / dysbiosis • Fat metabolism• Detoxification



Optimize Our Eating and Fueling: “Periodization”

Utilizing different eating and fueling strategies, which are based upon scientifically sound principles, philosophy, and individual practice…

...depending upon the time of year, our individual goals, and the general and specific focus of our training.



Daily Eating: Recommended Strategies

• A large variety of whole foods

• Very few, if any processed foods

• Foods balanced in macro-nutrients

• Plenty of rich sources of fat (especially good fat)

• Foods lower on the glycemic index



Daily Eating: Recommended Strategies

Stop eating… • Junk food• Carbonated drinks• Refined sugars• Highly processed / artificial food• “Energy” drinks of any kind• Training fuels of any kind

Do not eat or fuel prior to morning training sessions Progress this “skill” (your ability to burn fat as a fuel)

progressively over time…• Begin by not fueling for any session lasting up to

90minutes • Progress up to 3 hours • Beyond 3 hours, fueling is an option• Always CARRY fuel with you, in case you need it for

any reason• Make your routine choices “clean” and whole food

based when possible



*Basic Guidelines for Off-Season Training

What’s are the basic goals?

• Be healthier - live longer - feel better.• Achieve a healthier relationship with food. • Achieve OPTIMAL body composition.• Improve overall fitness and endurance.• Improve race readiness to explode your ultimate potential!



Micro-Fasting (aka eating less frequently)

What are the potential benefits?

• Optimal health • Square the curve (opportunity for greater longevity)• Body composition (fat burning)• Performance and vitality

*For me, fasting is as much an assessment of these things….

…..as it is a strategy to improve these things…




What are the potential pitfalls?

• It is NOT about starvation. • It is NOT a strategy to crash diet and get “race” lean.• It is NOT a path to continue a pattern of dysfunctional,

emotional eating.• It is NOT for punishing yourself for eating “badly.”






*Review: Insulin- The “Master” Hormone

Greater resistance to it (type 2 diabetes)

Converts protein, glucose, and dietary fat - to stored body fat.

Removes fat from the blood and transports it into fat cells.

Encourages the body to burn carbs (sugar) for energy instead of stored fat.

What are the effects of excess insulin?



*Review: Insulin- The Master Hormone

Inhibits the release and utilization of body fat for energy.

Leads to the conversion and storage of excess glucose (sugar) as fat.

Results in lower levels of endurance and stamina; premature fatigue when training

What are the effects of elevated insulin?

What are the biggest issues facing many endurance athletes?

• Daily: afraid of feeling hungry. • Training: afraid of running out of energy and slowing down.

What usually results?

FEAR based decision making.




• Accessing the energy stores (body-fat) we all already have vs. relying upon what we take in (blood sugar). Freedom!

• Reduce insulin.

• Truly hungry or experiencing cravings? • 2 or 3 hours without food does not constitute hunger!



Micro-Fasting (aka eating less often)

Concepts – Ideas - ExperiencesConcepts – Ideas - Experiences

• Compress eating “window” vs. eating constantly. • 18 hrs off / 6 hrs on?• Noontime through 6pm.

• It is NOT about calorie restriction. It IS about reducing insulin, normalizing blood sugar, accessing body fat for energy daily and during training.

• A fear based approach: are you willing to bonk to learn where you’re at?



Micro-Fasting (aka eating less often)


• “Cycling/Phasing”: • an altered approach from one day (or period of time) to

another; valuable and can lead to optimal balance and long term success.

• 5 days on – 2 days off• Anything you do (or eat) every day, day after day, week after

week, is probably not optimal for you.

• Important: Are you eating enough FAT???

• Important: There’s no such thing as a “bad” food.





• Post workout nutrition is important for more intense or longer training sessions, and less important for other shorter or less intense sessions.

• Balanced in micronutrients (Carb, protein, fat) if at all possible (always?).

• Important to consume fat in your diet in order to burn fat for energy.

• Don’t forget the concept of PERIODIZATION as it relates to eating and fueling.

• Training volume and goals dictate, in part, how much energy you need to consume daily.

• Carbohydrates ARE important as a source of energy for intense training and racing.





Questions?



Off seasonrts 11.13

Education

Transcript of Off seasonrts 11.13