Athlete Case Project

Giedre Astrauskas, Rachel Bishop, Mary Johnson, Mickinzie Lopez

Mountain Biking

Variable terrain
High intensity aerobic exercise

Hill climbs
Muscular endurance
High power output

Steep climbs may require anaerobic metabolism

Bike handling and stabilization

Isometric contractions of arm and leg muscles

Multi-hour rides
Sustained aerobic power & endurance

Research Findings

Nutritional Status of Adventure Racers

High fat, high PRO, low CHO diet not

optimal
Education among athletes is needed

Nutritional Intake During a Simulated

Adventure Race
86% of calories consumed from food

Energy needs not met

Research Findings

Liquid Intake on Homeostasis:

Cross-country MTN Bike Race in
Central Alps
Hypernatremia

Oxidative Stress in 24-hour MTB

Endurance Race
162% ROS increase

128% AOX increase

Over 72 hours, AOX levels decreased
Athletes must replete AOX stores!

Research Findings

Effect of CHO Intake on MTB

Performance

ATHLETE:

Amanda
35 yr. old mother
Steady wt. gain past 6 mo.
Current activity level

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

Riding season (summer)

Whistler weekend trips 1-2 x per mo.
6-8 hr. long rides, 2-3 x per wk.

Profile
General Diet
Gluten-free
Dairy-free
Crohns disease
3 Meals, 2 Snacks
Low iron, calcium,
folate
Low CHO

100 kcal / bottle

22g CHO

33.33 kcal / blok

8g CHO

2-3
2-3

bloks 45 min into ride

bloks every 20 min after

Performance
Build strength
Increase endurance

Body composition
Decrease body fat

Increase RMR
Maintain energy intake
2,600 kcal
Maintain Energy Balance
5-6 small meals
Complex CHO
Increase energy intake during rides

During routine training

Consume 55-65% CHO / d
Sufficient hydration to sustain weight

Pre-ride
2 hrs. pre-ride: 2g CHO / kg
1 hr. pre-ride: 1g CHO / kg

Intra-workout
60-70g CHO / hr

Post-ride
1g CHO / kg

Athlete Language:
R.D. Language:

plate: grains & fruit

plate: veggies
Water

Routine training
Consume 55-65% CHO / d
Sufficient hydration to

Pre-ride

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

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

Intra-workout
60-70g CHO / hr

Post-ride
1g CHO / kg

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

sustain weight

Training Day

During ride
1 galazo / hr
3-4 shot bloks / hr

Post-ride

1 apple
1 TB peanut butter
2 oz granola bar
8 oz water

In-Season (Whistler Wknds)

Friday
Focus: CHO loading, low fiber

Saturday & Sunday

Focus: Sustain energy needs
6-8 hrs. riding

Monday
Focus: Recovery

Friday

Friday

Focus: CHO Loading

65-75% CHO (~350g)
2,000 kcal
No workout today

Nutrient timing / distribution

Hydration
Complex CHO

Brown rice, quinoa, legumes, oats, fruit

Saturday & Sunday

Saturday & Sunday

Focus: Sustain energy needs

RMR + Activity
4,000 4,500 kcal
60-70g CHO / hr
20 oz. fluid / hr
Meal bars, Golazo, Clif shot bloks,

bananas, granola bars, dried fruit, trail

mix, whole foods lunch (sandwich, fruit,
etc)
.1g PRO / kg post-wkt (6 g, 2-3 TB nut
butter)
High CHO breakfast & dinner

Monday

Monday

Focus: Recovery
65-75% CHO (~350g)
1.2-1.7g PRO / kg
2,000 kcal
No workout today
Nutrient timing / distribution
Hydration

Complex CHO
Brown rice, quinoa, legumes, oats, fruit

Thank You!