Come on Juan. You bought all the Perform in Arizona last year. I'm sure you have the largest stock of Perform in Brazil. There is only one way to mix it. 3 scoops in 24 oz. YUM
YUM? Being only 1.5 weeks out from IMAZ, I can not concur with the YUM. That darn perform has turned me off of margarita's. Now, that is a shame. Very very sad. Following wise Patricks nutrition advice in season did help get me to a huge PR, but that was so 1.5 weeks ago. LOL!
This is my first OS with EN but I've been racing for 12 years and tried many refueling strategies. I also eat a pretty clean diet with little recreational sugar, lots of veggies (I don't eat much fruit anymore), and very little processed foods. I enjoy cooking and cook most nights and make leftovers for lunches. I don't like eating out since it's hard to know what you're getting at restaurants. I make my own bread, granola, and yogurt. In short, I like to control what goes into my body. This last season I fueled my races with Generation UCAN. It worked for me, but I'm not sure that I'll do it again. In 2012 I got the Feedzone Cookbook and used it for an IM and a HIM. That worked well for me too and I'll probably go back to that next year since I can make it in my kitchen with good organic ingredients. (It does take a lot more time and thought though, especially preparing for race day.)
When I read Coach Patrick's nutrition recommendations I was pretty amazed. I've been doing morning runs in a fasted state and I don't take anything with me on runs that are 90 minutes or less (I know where the water fountains are around town and plan my route accordingly). I am able to hit all my run intervals as well. I do usually have a little bowl of jelly bellys sitting on the stand next to the bike trainer when I'm doing my Z5 intervals and eat 5-6 with a gulp of water in the recovery intervals to top off the glycogen stores (or just reward myself for getting through that interval with my pacer). I also have something right after I get done with the workout followed by a good meal within an hour or two. That's what works for me and I think everyone has to figure out their sweet spot and make sure you refuel completely to get ready for the next workout.
I too have been following Joe Friel's blog and have learned a lot from it, but as Al pointed out, he only recommends 5 minutes of high intensity exercise a week for older athletes. I'm 57 and I've been doing all the intermediate OS workouts and that's way more than 5 minutes of high intensity exercise a week. So far my body is handling it but if I don't fuel right during the day I can certainly feel it in my workout.
Thanks again for the great discussion. Happy thanksgiving!
Comments
@John, thanks for taking the time to give us some much food for thought (and training!) Bob
YUM? Being only 1.5 weeks out from IMAZ, I can not concur with the YUM.
That darn perform has turned me off of margarita's. Now, that is a shame. Very very sad. Following wise Patricks nutrition advice in season did help get me to a huge PR, but that was so 1.5 weeks ago. LOL! 
Great posts everyone, I've enjoyed reading them.
This is my first OS with EN but I've been racing for 12 years and tried many refueling strategies. I also eat a pretty clean diet with little recreational sugar, lots of veggies (I don't eat much fruit anymore), and very little processed foods. I enjoy cooking and cook most nights and make leftovers for lunches. I don't like eating out since it's hard to know what you're getting at restaurants. I make my own bread, granola, and yogurt. In short, I like to control what goes into my body. This last season I fueled my races with Generation UCAN. It worked for me, but I'm not sure that I'll do it again. In 2012 I got the Feedzone Cookbook and used it for an IM and a HIM. That worked well for me too and I'll probably go back to that next year since I can make it in my kitchen with good organic ingredients. (It does take a lot more time and thought though, especially preparing for race day.)
When I read Coach Patrick's nutrition recommendations I was pretty amazed. I've been doing morning runs in a fasted state and I don't take anything with me on runs that are 90 minutes or less (I know where the water fountains are around town and plan my route accordingly). I am able to hit all my run intervals as well. I do usually have a little bowl of jelly bellys sitting on the stand next to the bike trainer when I'm doing my Z5 intervals and eat 5-6 with a gulp of water in the recovery intervals to top off the glycogen stores (or just reward myself for getting through that interval with my pacer). I also have something right after I get done with the workout followed by a good meal within an hour or two. That's what works for me and I think everyone has to figure out their sweet spot and make sure you refuel completely to get ready for the next workout.
I too have been following Joe Friel's blog and have learned a lot from it, but as Al pointed out, he only recommends 5 minutes of high intensity exercise a week for older athletes. I'm 57 and I've been doing all the intermediate OS workouts and that's way more than 5 minutes of high intensity exercise a week. So far my body is handling it but if I don't fuel right during the day I can certainly feel it in my workout.
Thanks again for the great discussion. Happy thanksgiving!