Question

Athlete: Brian, Male Triathlete

Level: Considering turning professional

Age: 24

Weight: 170.2 lbs (8.5% Body Fat)

Height: 5' 11.75"

Upcoming Saturday Training Schedule:

3 hour and 45 minute bike ride from 7:00 a.m. until 10:45 a.m. (expected temperature: 84 degrees F)

Swim for 1 hour in the afternoon, moderate effort.

**Part 1: Total Calories and Grams: 2 Methods**
(Show all Calculations and Work)

**1 A.** Method 1. Using the following, calculate
daily grams of carbohydrates, protein, and fat for Brian.
Carbohydrates: 8 – 12 grams per kilogram (kg), Protein: 1.2 – 1.7
grams per kg, Fat: 1.0 - 2.0 grams per kg (Note: fat should provide
a minimum of at least 20% of total calories). Select only 1 number
within each range (not an average, etc.). This is for comparison
purposes with Method 2. However, you are welcome calculate another
set of results using another number within each range.

**1 B.** Convert grams of protein, carbs, and fat
to calories of each.

**1 C**. Add calories from protein, carbs, and fat
to determine total calories.

**2 A.** Method 2. Calculate RMR for this athlete
using the Cunningham Equation. See equation below.

**2 B.** Multiply RMR result by an Activity Factor
of 1.75 - 1.9 to estimate total daily calorie needs. Select one
number within the range. Again, do not use an average, as specific
results will be compared in #3.

**2 C**. Distribute total calories to calories of
Carbohydrate, Fat, and Protein. See recommended Calorie
Distribution percentages below. Select a distribution that equals
100%. Next, convert calories of carbohydrates, protein, and fat to
grams of carbohydrate, fat, and protein.

**3.** Compare your 2 sets of results. What are the
differences and similarities?

**Cunningham Equation**

RMR = 500 + (22 x LBM)

*To determine Lean Body Mass (LBM), multiply total body
weight (kg) by body fat percentage, and then subtract. For example,
if an athlete weighs 80 kg and has 10% body fat, his LBM would be
72 kg. (80 kg x 10% = 8.0 kg. 80 kg – 8 kg = 72 kg)*

**Calorie
Distribution:**
45 – 60% Carb 20 – 35%
Fat 12
– 15% Protein

**Part 2: On the Bike Nutrition** (Show all
Calculations and Work)

Brian will depart on his 3 hour and 45 minute ride with two 24-ounce water bottles (total of 48 fluid ounces). His bike will only hold two water bottles. He will begin his ride with one bottle filled with water and the other filled with Gatorade. At approximately the half-way point of his ride, he can fill his bottles as needed with water at a remote, but very clean water fountain. Two pockets on his jersey can each hold a few small items, as well as a small bag under his bike seat. Brian will have immediate access to fluids and food at the end of his ride.

**1 A**. Using a fluid recommendation of 4 – 8
fluid ounces every 15 – 20 minutes, how much total fluid should
Brian consume during his ride? Provide a range and explain your
answer.

**1 B. **What fluid intake interval
would not require Brian to stop at the remote water fountain?
Explain your answer.

**1 C. **What fluid intake interval
would require Brian to stop at the remote water fountain to fill
his water bottles? How many additional ounces does he need? Explain
your answer.

**2 A.** Using a carbohydrate intake recommendation
of 30 – 60 grams per hour during his ride, calculate how many grams
of carbohydrate Brian should consume during his ride.

**2 B.** In addition to the one water bottle (24
oz) of Gatorade, does Brian need to carry an additional form of
carbohydrate? If so, how many additional grams does he need? What
would you specifically recommend? Include the carbohydrate content
of your recommendation.

Answer #1

Part1

Part 2

1)A )

- This ride covers 3 hours and 45 minutes = 285 minutes.
- For every 15 minutes he should drink 4 ounces of water .
- So in this 285 minutes he should drink 285/15 =19 times .
- So 19*4 = 76 ounces water is needed totally for this ride.

1B)

- If Brian drinks sufficient water before riding ,he would not require more water and would not stop at remote water fountain.
- Moreover if Brian performs his task slow and staedy he doesnt want to stop at remote location for water .

1c)

- Every 15 minute interval requires Brian to stop at remote water fountain.
- Additionally he needs 28 ounces of water.

2A)

- Carbohydrate needed for 1 hr is 30grams .
- 1hour = 60 minutes ; so 60 minutes requires 30grams
- so, 285 minutes require 142.5g approximately 5 oz.

2B)

- No , he doesnt want to carry extra carbohydrates .
- He needs only 5 oz but already he has 24 ounce of carbohydrate .

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