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 .