Complete Nutrition Plan for Ironman Triathlon, by Ben Greenfield
23 weeks - $99.00
This is a weekly TrainingPeaks compatible nutrition plan for Ironman that goes far beyond a simple "daily plan" for nutrition. You'll be given exact foods, meals and preparation instructions for base training, building to a race, peaking, tapering, carb loading and off-days or rest weeks.
Written by triathlon coach, physiologist and nutritionist Ben Greenfield (from http://www.bengreenfieldfitness.com), this plan also includes complete instructions for incorporating nutrition supplements and ergogenic aids, as well as tips and tricks for fat loss and sports performance enhancement. It is written with the "real person" in mind, utilizing foods and supplements that you can easily find without making special trips to an organic food store or website.
In the nutrition plan detailed description file, you are also given exact instructions for how to tweak each aspect of the meal plan based on your customized needs. Perhaps most conveninetly, the plan features the new TrainingPeaks grocery list pod so YOU don't have to make a list! Just open up the grocery list, print for the number of weeks you want to stock up on food, and take to the grocery store with absolutely no guessing about quantities and ingredients!
Seamlessly integrate this nutrition plan into any of your TrainingPeaks training plans for ultimate success. **note: some browser may not show plan "preview" properly - there are actually detailed meals and recipes for every day in this plan!**
Written by triathlon coach, physiologist and nutritionist Ben Greenfield (from http://www.bengreenfieldfitness.com), this plan also includes complete instructions for incorporating nutrition supplements and ergogenic aids, as well as tips and tricks for fat loss and sports performance enhancement. It is written with the "real person" in mind, utilizing foods and supplements that you can easily find without making special trips to an organic food store or website.
In the nutrition plan detailed description file, you are also given exact instructions for how to tweak each aspect of the meal plan based on your customized needs. Perhaps most conveninetly, the plan features the new TrainingPeaks grocery list pod so YOU don't have to make a list! Just open up the grocery list, print for the number of weeks you want to stock up on food, and take to the grocery store with absolutely no guessing about quantities and ingredients!
Seamlessly integrate this nutrition plan into any of your TrainingPeaks training plans for ultimate success. **note: some browser may not show plan "preview" properly - there are actually detailed meals and recipes for every day in this plan!**
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Base Day Nutrition
IF YOU ARE VIEWING THIS IN "PREVIEW" MODE, THE ACTUAL MEALS ARE NOT GOING TO APPEAR. TO SEE THE MEALS, YOU'LL NEED TO ACTIVATE THE PLAN IN TRAININGPEAKS 3.0! THIS IS VERY EASY TO DO AND YOU CAN E-MAIL ben@bengreenfieldfitness.com WITH ANY QUESTIONS. For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
IF YOU ARE VIEWING THIS IN "PREVIEW" MODE, THE ACTUAL MEALS ARE NOT GOING TO APPEAR. TO SEE THE MEALS, YOU'LL NEED TO ACTIVATE THE PLAN IN TRAININGPEAKS 3.0! THIS IS VERY EASY TO DO AND YOU CAN E-MAIL ben@bengreenfieldfitness.com WITH ANY QUESTIONS. For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
Workout #2 : Other
Custom
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
Workout #3 : Other
Custom
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.
Workout #4 : Other
Base Day Nutrition
For the base day nutrition, there is no "pre-workout" meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
For the base day nutrition, there is no "pre-workout" meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
Workout #5 : Other
Off Day/Rest Week Nutrition
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
Workout #6 : Other
Weekend Day
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.
Workout #7 : Other
Base Day Nutrition
For the base day nutrition, there is no "pre-workout" meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
For the base day nutrition, there is no "pre-workout" meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
Workout #8 : Other
Off Day/Rest Week Nutrition
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
The off-day nutrition plan is focused on fewer overall calories, less carbohydrate intake, and no workout-based meals. These are the days where you fuel your body like a car - if you're not driving, then don't overflow the tank!
Workout #9 : Other
Weekend Day
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.
Both base and build weekend days involve the assumption that you'll be working out more on the weekend, performing longer sessions and perhaps even performing a two-a-day workout. If you need to switch one of these days with a weekday, that's fine. If you only workout *once* during a weekend day, then only consume one of the pre-workout/post-workout meals. For the during workout meal, consume 200-300 calories of carbohydrate per hour. In other words, don't use weekend workouts for "weight loss" or your performance will suffer. Restrict calories *outside* of the workout, and not during.