Welcome to a New Week and the Journey to Your Best Self
- Active Living Active Living
- Oct 16, 2024
- 10 min read
As we gear up for the Cape Town Marathon just days away, it's officially racing season here in Cape Town!
This is a great time to dive into a topic that resonates deeply with runners and endurance athletes but often flies under the radar for the general public: gastrointestinal (GI) distress.
For endurance athletes, GI issues are all too real, and they can be influenced by the nutrition we choose. This week, I want to focus specifically on the challenges faced by women in this arena.
But guys, don’t tune out—this is relevant for you too, as our modern lifestyles mean that men experience these issues as well.
Let’s explore how we can manage our nutrition to tackle GI distress and keep pushing toward our goals!
Why Women Face More GI Issues—and How to Fuel Without Distress
Women often experience gastrointestinal (GI) issues more than men, making it crucial to understand how to fuel your body without the discomfort. Research shows that women are more prone to symptoms like bloating, stomach cramps, and constipation, partly due to hormonal fluctuations and slower motility in the digestive system.
Additionally, women may experience more GI distress during exercise, including cramps, side stitches, and diarrhoea.
This can make it challenging to get the energy you need during workouts, especially for endurance events or high-intensity sessions like CrossFit. Understanding your body and training your gut are key to overcoming these challenges.
The Role of Duration and Intensity
When it comes to fuelling for exercise, both duration and intensity are critical. You can manage lower-intensity activities—like walking or casual cycling—without worrying too much about your nutrition. However, as your workouts become longer and more intense, your digestion can become more sensitive.
Research indicates that 45-50% of athletes experience GI symptoms during endurance events, with triathletes reporting significant GI issues. When you ramp up your intensity, blood flow shifts from the gut to your muscles, leading to a decrease in oxygen in the digestive system. This can increase the risk of issues like diarrhoea, cramping, and nausea.
Strategies for Success
1. Prioritize Hydration
Hydration should be your first focus. Many athletes confuse dehydration with low energy. When you hit the wall, it’s often due to a drop in total-body water rather than a lack of fuel. Make sure you use a good electrolyte/ hydration replacement drink on your run. Test the brands to see which one is the most effective for you and one that does not give you any GI distress.
2. Choose the Right Calories
You have enough stored carbohydrates for about two hours of exercise, but the goal during longer sessions is to maintain steady blood sugar levels. Women typically rely more on blood glucose than stored glycogen, so it’s vital to consume the right amount of calories.
Many studies focus on young male athletes, who can effectively consume around 78 grams (312 calories) of carbohydrates per hour. However, this doesn't translate directly to female athletes.
Most women should aim for a range of about 0.9 to 1.15 calories per pound (or 2 to 2.5 calories per kg) of body weight per hour during running, and 1.3 to 1.6 calories per pound (or 3 to 3.5 calories per kg) while cycling or participating in non-jostling sports.
3. Be Mindful of Energy Gels
One of the most contentious topics in sports nutrition is energy gels. While they’re convenient, they can be detrimental to performance. Most gels are high in carbohydrates and require water for proper digestion. This concentrated carb solution can lead to bloating and digestive issues because it increases osmotic pressure in the stomach, drawing water into your gut.
Instead of relying solely on gels, consider using glucose tablets for a quick energy boost. They can be more effective without the GI distress.
A Delicious Alternative: Salty Balls Recipe
For a nutritious and easy-to-digest snack, try these Salty Balls:
Ingredients:
1/2 cup natural peanut butter (or any nut butter)
1/3 cup honey or Syrup
½ teaspoon vanilla
Dash of cinnamon
1 tsp instant espresso
1/2 cup whey protein isolate
1/4 cup crisped rice cereal or dry oatmeal
Instructions:
In a microwave-safe bowl, combine nut butter, honey/syrup, vanilla, and cinnamon. Microwave for about 1 minute until bubbly.
Stir in whey protein, crisped rice cereal or oatmeal, and instant coffee (if using).
Sprinkle with salt and freeze until needed. (Makes ~10 balls, ~140 kcal each)
By understanding your body’s unique needs and adjusting your fuelling strategies, you can minimize GI distress and maximize your performance.
Happy training!
TRAINING DIARY
Run 3
Ride 2
Swim 0
Strength 4
Mobility 2
Monday - Reflecting on the amazing trail run we had yesterday, I'm feeling energized and ready to dive into a new week of adventures!
Today, I kicked off my workout with a quick 20-minute walk on the treadmill to warm up. I've been a bit lax with my daily step count lately, so I'm aiming to get back on track.
Remember, increasing your daily movement—also known as NEAT (Non-Exercise Activity Thermogenesis)—is crucial for fat loss. Hitting those daily step goals is a great way to start!
After the warm-up, I moved on to my usual Monday strength routine, and I was already sweating before I finished my second set! It's a tough start to the week, but it feels great to push myself.
TUESDAY - Last week, I decided to take a slightly slower approach, and my body has responded positively. Today, I felt a surge of energy and was able to accomplish everything I set out to do. It’s a great reminder of the importance of sticking to the program for achieving the results you want.
I kicked off my day with a 30-minute aerobic cycling session, followed by some foam rolling and mobility work. After that, I joined my training buddies for an intense workout filled with laughter and good vibes. It was exactly what my soul needed!
Taking time to listen to your body can lead to incredible results. Here’s to consistency and enjoying the journey!
WEDNESDAY - There are some days when everything just clicks, and you know it's going to be a great workout. Today was one of those days! I embarked on an exhilarating one-hour hilly run, and let me tell you, I savoured every single incline. Each hill felt like a challenge I was eager to conquer, and the best part? My furry companions loved it just as much as I did!
Running uphill can be tough, but I embraced the grind and ran up every hill with enthusiasm. The fresh air, beautiful scenery, and happy pups by my side made this experience truly unforgettable.
After the run, I shifted gears and focused on a quick 20-minute strength session targeting the muscle groups that could use a little extra love and attention. It's so important to balance cardio with strength training, and this short workout was just what I needed to keep my body feeling strong and supported.
To wrap up my workout, I dedicated some time to stretching and foam rolling. This session helped release any tightness from the run and ensured I stayed limber and injury-free.
All in all, today was a fantastic reminder of why I love staying active. When you combine a challenging run with strength training and self-care, it creates a well-rounded workout that feels both rewarding and rejuvenating. Here’s to more days like this—when you know you know! 🏃♀️✨
THURSDAY - As a coach, I believe in the power of adaptation, especially when it comes to training. Today was a standard lifting day for me, but I faced a little challenge with my wrist, which has been giving me some trouble lately. Instead of letting that hold me back, I decided to make some adjustments and keep the workout both effective and efficient.
I opted for a "short and sharp" approach, focusing on quality over quantity. In addition to my usual lifting routine, I incorporated the stair master and elliptical into my session—without holding on! This may seem like a small change, but it significantly amplifies the workout’s intensity. By avoiding support, I not only engage my cardiovascular system but also challenge my core muscles. This is crucial for developing the strength and stability needed to tackle real-life activities, like climbing stairs or navigating uphill trails, all while keeping a smile on my face.
The combination of resistance training and these cardio elements created a dynamic workout that left me feeling invigorated. I love how small adjustments can lead to big improvements, especially when it comes to building a resilient body.
To top off the day, I treated myself to a rejuvenating sauna session. This time, the sauna was pleasantly hot, allowing me to truly enjoy the experience and get a proper sweat going. The heat not only helps with muscle recovery but also provides a moment of relaxation and reflection after an intense workout.
Adapting to challenges is key to progress in fitness. Whether it’s working around an injury or modifying a workout to fit your needs, embracing change can lead to amazing results. Here’s to finding joy in our workouts, no matter the hurdles we face!
FRIDAY - Today was a whirlwind, marked by some personal admin that required my attention, leading to a shorter workout than usual. But I turned that time constraint into an opportunity for an efficient and effective session. As always, spin class was a standout, and we definitely put in the work!
I’ve recently made a change to my early morning workouts by fuelling up with some food beforehand, and let me tell you—it’s made a world of difference. Having that little boost of energy has really enhanced my performance and endurance during those high-intensity sessions.
Now, for the geek stats: during today’s ride, I spent most of my time in heart rate levels 4 and 5, which are primarily threshold and sub-maximal sessions. It’s incredible to see how pushing myself in these zones can improve my overall fitness. Excitingly, I also hit a new max heart rate on the bike! This is a fantastic reminder that as we get fitter, our heart rate max can change. The same goes for our resting heart rate, which often decreases as our cardiovascular health improves. I’ll dive deeper into that topic next week, so stay tuned!
Unfortunately, I had to miss my weekly swim today, which was a bummer. But I’m not too worried; I’ll be back in the water next week, ready to make up for it.
Life can get busy, but finding ways to adapt and still prioritize fitness is key. Remember, even a short workout can be impactful when you put in the effort! Here’s to staying active and embracing the journey, one spin class at a time!
SATURDAY - There’s something special about trail running, especially when you’re surrounded by friends. Today, we hit one of our favourite local spots for a dose of hills and what I like to call “nature therapy.” After the long winter we endured, even an overcast day felt just right—anything that kept us dry was a win!
Originally, we planned to tackle a 7-kilometer route, but the sheer joy of being out there made us lose track of our mileage. The conversations flowed and the vibrant scenery captivated our senses.
One highlight of our run was the chance to explore a route that had been closed for much of the winter. As we rounded the bend to the dam, we were greeted by the sight of flourishing birds. It was a beautiful reminder of nature’s resilience and a refreshing boost for the soul. Watching the wildlife thrive after a long season of dormancy was simply magical.
Trail running is more than just exercise; it’s an opportunity to reconnect with nature, share moments with friends, and celebrate the simple joys of life. Each step on the trail is a reminder of why we run—not just for fitness, but for the happiness and camaraderie it brings.
So, whether you’re hitting the trails solo or with a group, embrace the experience. After all, every run is an adventure waiting to unfold!
SUNDAY - This week’s long road run brought us face-to-face with some serious elevation—hills, and more hills! Let’s just say my legs definitely felt the effects of yesterday’s extra mileage. But as the saying goes, “What doesn’t kill you makes you stronger,” and that rings especially true in the world of endurance running. It’s all about consistency and pushing through those challenging moments.
We opted to tackle the same route as last week, mainly because it’s convenient and familiar. However, this road run is no walk in the park; it features quite a bit of climbing, making it a fairly hilly endeavour. With each incline, I reminded myself that these challenges are not just physical but also mental. Conquering hills builds strength, both in our muscles and our mindset.
One of the most refreshing aspects of today’s run was the complete lack of distractions. Neither our phones nor our watches made an appearance during the workout. Instead, we focused on the rhythm of our feet hitting the pavement and the beautiful surroundings. This disconnect allowed us to truly immerse ourselves in the experience and simply run for the joy of it. There’s something incredibly liberating about letting go of pace and metrics, just moving to make our souls happy.
We wrapped up the day with a solid 15km under our belts, conquering about 360 meters of elevation along the way. While those numbers are important for tracking progress, the real victory lies in how we felt throughout the run. Each hill we climbed served as a reminder of our capabilities, pushing us to dig deep and find that inner strength.
As we continue our training, I’m reminded that it’s these tough runs that forge resilience. Consistency is key; the more we embrace the hills, the stronger we become—not just as runners, but as individuals.
Here’s to many more runs filled with challenges, personal growth, and those soul-boosting moments that remind us why we love this sport! Keep lacing up, and let’s tackle those hills together!
Thank You for Joining Me on This Journey
I want to take a moment to express my heartfelt gratitude for joining me in another edition of my training diary and coaching insights. It’s truly rewarding to share this journey with all of you as I navigate the ups and downs of training, learning, and growth.
Each week, I strive to offer not just a glimpse into my workouts but also valuable lessons that I’ve gathered along the way. Whether it's about the importance of consistency, the power of mindset, or simply the joy of running, I hope these insights resonate with you and inspire you in your own fitness endeavours.
Your engagement and support mean the world to me. Hearing your thoughts, experiences, and feedback fuels my passion and commitment to this journey. Together, we’re creating a community that thrives on shared experiences and mutual encouragement.
As we move forward, I’m excited about what’s to come. There are always new challenges to tackle, goals to chase, and wisdom to share. I look forward to exploring these topics with you, whether it's diving deeper into training strategies, discussing mental toughness, or celebrating our achievements, big and small.
Thank you once again for being part of this adventure. I appreciate each of you for your dedication and enthusiasm.
Until next week, keep pushing your limits and embracing the journey. Let’s continue to learn and grow together!
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