top
Welcome to How To Be Fit.com
Rise Above Your Limits
SITE INDEX USE OUR SEARCH
ABOUT CONTACT
On
Facebook
On
Twitter
TBB
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
   Share With
Workout of the Day
Full Body Blast
from PiYo
with Chalene Johnson
Stream it for FREE today

Click Here and choose the
14 day free trial
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days
The Beachbody On Demand and Shakeology Challenge Pack

ON SALE TODAY for Just $160.00!
Click here for Great Deals on
Polar Heart Rate Monitors and Accessories
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Shakeology Beachbody Performance System 3 Day Kickstart 21 Day Ultimate Reset Daily Sunshine
Beachbody Challenge Packs Beachbody Workout DVD's Stream Beachbody Workouts Polar Heart Rate Monitors
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father

Endurance Food
Successful Endurance Athletes Discuss Their Diets

by Pamela Leblanc - New York Times Syndicate

AUSTIN, Texas -- We checked with three serious Austin jocks to see what kinds of calories they consume to fuel their busy training schedules.

Terry Wittenberg, a one-time competitive cyclist who specialized in long-distance races, has pedaled more than 500 miles at a stretch.

These days, he does most of his riding between Dripping Springs and Canyon Lake in Austin. Most weekends include at least one 100-plus mile ride.

So what does he do to fuel that regimen? Simple. He doesn't eat junk food, he varies his diet according to season and training load, and he eats wholesome, fresh foods. (That's easy for him; his wife is a partner in Whole Foods Market Inc., and he maintains the company's Web page.)

He also takes supplements: a multiple vitamin, a calcium complex tablet, stress B tablet, ground flaxseed and flaxseed oil, as well as some herbs.

And when he's on those super-long jaunts, Wittenberg eats PowerBars, which he tucks in the back pockets of his cycling jersey. "Nothing else works for me," he said.

Before the days of prepackaged energy bars, he made his own, mixing couscous with almonds, raisins and apple juice, pressing it into a pan and cutting it into bars. But even with those, he tended to bonk after about 125 miles. With PowerBars, he says, he can easily last 200 miles.

"I made a whole lot of mistakes with diet in the early years of racing," he said. "Sometimes I didn't eat enough."

Over the years, he's perfected his plan. "I think you begin to develop an intuition for what you need."

Wittenberg is 5 feet 8 inches tall and weighs about 140 pounds. He has 5 percent body fat. (The average for a man his age is about 15 percent.)

Once, a few days after riding 439 miles in a race, he ate nearly 3 pounds of chicken at one sitting.

Terry Wittenberg's sample diet

Breakfast: 4 - 6 slices whole grain toast; apple sauce or apple butter; almond butter; small amount of ground flaxseed for essential fatty acids.

During bicycle rides: PowerBars (one for 40 - 50 miles; 2 - 3 for up to 80 miles; 4 - 6 for 100 - 140 miles).

Lunch: Wraps made with whole wheat tortillas, baked or simmered tofu or tempeh with mild seasoning; couscous or wheat pasta; lots of raw vegetables.

After long weekend rides

: Yogurt with blueberries or raspberries.

Dinner: Beans (black, kidney, pinto or black-eyes), corn/quinoa pasta, rice or quinoa, corn tortillas, cooked vegetables; or chicken, fish or occasionally red meat.

Night before long rides: Lentils; kamut, rye or spelt pasta

Snacks: Apples, raisins, nuts, dried apricots


Eat and run
For fun, Hal Taylor runs. He's done the usual array of 10Ks and marathons, and even finished two 50-mile races. Late last month, he tried something bigger -- a 100-mile ultramarathon.

All that running takes a lot of energy, so Taylor, 37, sticks to a fairly strict diet.

"Obviously I need a lot of carbs, so I focus on cereals and pasta," the Austin attorney said. He also tries to eat chicken, beef or another source of meat protein every day.

Before a long race, Taylor drinks plenty of fluids and eats even more carbs than usual.

"The eating is really important," he said. "I have to remember to eat and drink from the very start and continue to eat and drink -- that's the most important thing in the whole race. As long as I can continue to put fuel in my body -- even though I'll be tired and, sure, I'll have other problems -- I can continue."

Taylor, who ran track in high school and never looked back, eats a combination of vanilla, strawberry and banana flavored gels every 45 minutes or so during a long race. He also drinks Gatorade and eats solid foods like Fig Newtons, crackers, pretzels, sports bars and the occasional turkey sandwich or swig of soup or coffee provided by an aid station along the race route.

But after about eight or nine hours of running, energy gels and bars start to upset his stomach, particularly when it's hot.

"I need a lot of fluids to keep those down."

Such luck struck during the Western States 100, an ultramarathon through the mountains from Squaw Valley to Auburn, Calif. Fifty-five miles into the 100-mile race, Taylor's stomach turned south, and he couldn't keep any fluids or solids down.

By mile 62, he had lost 4 pounds. Medical staff recommended he drop out and get an intravenous infusion.

"All in all, the race was a good experience, and I'll have to figure out some better strategies to combat the nausea for the next time," he said.

Between races, Taylor, who is 5 foot 11 inches and weighs about 160 pounds, sticks to a high-carb diet and takes a daily multivitamin.

"I train year round and eat fairly consistently, but will splurge with pizza and cookies now and then," he said. "There is actually a lot more leeway in training for an ultra as far as food, because you burn so much energy in training and don't have to be as sharp as in a shorter road race, where you are trying to save every second."

Hal Taylor's sample diet

Breakfast: GrapeNuts cereal with skim milk; coffee

Lunch: Salad with salmon or chicken, tacos with rice and beans, or grilled fish; water

Snack: Coke

Dinner: Pasta or a big bowl of cereal with fruit

Snack: Fig Newtons or pretzels

Special treat: Healthy may not be the right word to describe it, but when Taylor really wants to load up on calories, carbohydrates and energy, he'll mix Grape Nuts and Life cereals, pour on skim milk, add honey and Ovaltine, slices of banana and ripe blueberries, mash it together and let it sit for about 10 minutes.

"With the right amount of milk, it has the consistency of a cobbler," he says.

Yeah, right. We believe you, Hal.


Potions for motion

When Sabine Bildstein first started competing in triathlons, she didn't worry much about what foods to eat to perform her best.

"You do what other people tell you, you carbo-load and you don't drink beer the night before," she said.

These days, she's a little more conscious of her dietary needs. And with victories in this year's Danskin and the Capital of Texas triathlons, it's obvious the planning is paying off.

"I try to keep it simple," said Bildstein, 31. "The more you specialize in certain things, the more you have to worry about what they will have available during the race."

Typically, she'll eat an energy bar for breakfast the morning of a triathlon. Just before the race begins, she'll eat a packet of energy gel. During the bike portion of a race, she'll drink from a flask filled with a mix of energy gel and water.

"When you don't eat properly, you can bonk on the bike or your legs feel wobbly on the run," she said. "After a while, you try to prevent that. Your goal is to feel as good as possible throughout a race."

Bildstein, a computer programmer for BMC Software, has long competed in 10K races as a hobby. She raced in her first triathlon in 2000, but her bike had a flat tire. She realized then that her running times were competitive.

Today, her training regimen consists of swimming four times a week, 3,000 meters at a time; biking three or four times a week, for a total of about 130 miles; and running three or four times a week, for a total of 30 or 35 miles.

She believes the body regulates itself naturally, telling you what it needs through cravings. She eats whole-grain bread every day, occasional sweets and a little too much cheese, she says.

She doesn't count calories. She'd rather eat several small meals than one big one. She makes sure she eats meat twice a week. She also avoids heavy or fatty foods for six hours before running and takes a packet of energy gel on long training bike rides.

Bildstein heads to London in August and Los Angeles in September for triathlons. In December she heads to New Zealand for the World Triathlon Championships.

Sabine Bildstein's sample diet

Breakfast: Whole grain bread and Swiss cheese or bagel and cream cheese, coffee

Snack: Apple

Lunch: Greek salad or noodle soup

Snack: Energy bar, nuts or trail mix

Dinner: Beef fajitas or chicken curry, potatoes, one glass of red wine

Special treat: Ice cream, cake

back to top
RECOMMENDATIONS
OF THE DAY
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

New From Polar
Polar OH1
Heart Rate Sensor

· Convenient - Embrace the freedom of Polar OH1's unmatched diversity for use in countless different sports. This optical heart rate sensor offers an easy-to-use alternative to heart rate chest straps
· Versatile - pair it with your favorite app, your Polar training device or broadcast your heart rate data in a group environment
· Built-in memory - store up to 200 hours of training data
· Updatable - firmware updates that enhances its functionality
· Rechargeable - enjoy 12 hours of operating time on its rechargeable Battery

    Polar for Fitness, Running and Weight Loss
Polar M200
Polar M200 Running and Fitness Watch
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
In Black, White and Red
Click for Best Price
Polar M400
Polar M400 Running and Fitness Watch
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
In Black, Blue, Pink,
Red and White

Click for Best Price
Polar M430
Polar M430 Running and Fitness Watch
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
In Black, Grey,
Orange and White

Click for Best Price
Polar M600
Polar M600 Smart Watch
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
In Black and White
Click for Best Price
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar A360
Polar A360 Fitness Monitor
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
In Black, Pink,
White and Blue

Click for Best Price
Polar A370
Polar A370 Fitness Watch
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
In Black and White
Click for Best Price
Polar FT4
Polar FT4 Heart Rate Monitor
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
In Purple/Pink andSilver/Black

Click for Best Price
Polar FT7
Polar FT7 Heart Rate Monitor
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
In 5 color variations
Click for Best Price
Polar FT60
Polar FT60 Heart Rate Monitor
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant
In Black, White and Red
Click for Best Price

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar V800 Package
Polar V800 Multisport Watch with Stride Sensor
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Red
Click for Best Price
















    Polar for Cycling and Multisport
Polar M450
Polar M450 Cycling Computer
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Click for Best Price
Polar V650
Polar V650 Cycling Computer
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Click for Best Price
Polar V650 Set
Polar V650 Cycling Computer Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Click for Best Price
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home