If you’d have asked me six months ago if it was humanly possible to race a 10 to 14 hour endurance race without fuel, specifically carbohydrates, only consuming water, I’d say it might be impossible.
Yet that is what I will do this November when I race the 140.6 mile Ironman Arizona. An Ironman consists of swimming 2.4 miles, followed by a 112 mile bike race and then the final leg running a 26.2 mile marathon. To be an official finisher I have to complete the total in 17 hours or less. The pros run in about 8 hours. My fastest time ever was 13:51 at this race in 2010.
I’ve discovered that I can actually race this long without the need to consume any carbohydrate while I race. At my pace intensity
These muffins are tasty from the oven and even better on the second day after the flavors have blended. The recipe is versatile too. You can create a fat free muffin by replacing the canola oil with 1/3 cup (76 g) applesauce, and use 6 egg whites instead of whole eggs.
1 cup (140 g) whole-wheat flour
1 cup (140 g) white flour
3/4 cup (150 g) sugar (you can reduce the amount of sugar)
2 tsp baking powder
1 teaspoon salt (I prefer sea salt because it has more minerals)
2 tsp cinnamon
1/2 tsp baking soda
3 eggs (or substitute) or 6 eggs whites
1/2 cup (120 ml) buttermilk (or 1/2 cup milk mixed with 1/2 tsp vinegar and left to stand for 5 minutes)
1/3 cup (80 ml) oil, preferably canola or extra virgin cold pressed olive oil
2 tsp vanilla extract
2 cups (220 g) finely shredded carrot
1 medium apple, peeled and shredded
1/2 cup (80 g) raisins
1/2 cup (60 g) chopped nuts
- Preheat the oven to 350 ºF (180 ºC). Prepare 12 muffin tins with papers or cooking spray.
- In a large bowl, stir together the flours, sugar, baking powder, salt, cinnamon, and baking soda.
- In a separate bowl, stir together the eggs, buttermilk, oil, and vanilla; then the carrots, apple, raisins, and nuts Add to the flour mixture, and stir just until blended.
- Spoon the batter into the muffin cups. Bake about 23-30 minutes or until a toothpick inserted near the center comes out clean.
Yield: 12 muffins
NUTRITION INFORMATION: 2,750 total calories; 230 calories per muffin; 37 g carbohydrate; 5 g protein, 7 g fat.
Spaghetti and meatballs; it’s a classic endurance sports meal and for good reason. Complex carbs will fuel you up for tomorrow while the protein will help you recover from today. (From USA Triathlon)
Time: 1 hour
2 pounds 99 percent lean ground turkey breast
1/3 cup whole-wheat bread crumbs
3 cloves garlic, minced
1 tablespoon dried onion flakes
2 tablespoons fresh basil, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
4 cups tomato-basil pasta sauce from a jar
1 pinch of salt
1 pound whole-wheat fettuccine
Combine ground turkey, bread crumbs, eggs, garlic, onion flakes, basil, salt and pepper in a large bowl and mix well.
Coat a large nonstick skillet with cooking spray. Roll meat mixture into 40 2-inch balls and place a single layer in the skillet. (They usually have to be cooked in two batches.) Brown over medium heat, using tongs or a wooden spoon to turn the meatballs so the outsides cook evenly. Transfer meatballs to a large saucepan and pour in the tomato-basil sauce. Cover and simmer over a low flame for 40 minutes.
While the meatballs are cooking, fill a large saucepan with water and a pinch of salt. Bring to a boil over medium-high heat, then add fettuccine. Cook 12–14 minutes or as directed on the package. Pour into a colander to drain.
Add about 3/4 cup cooked fettuccine to each plate and top with meatballs and sauce.
Per serving: 400 calories, 5 grams fat, 55 grams total carbohydrate, 8 grams dietary fiber, 38 grams protein
TIP: You can purchase a commercial brand of whole-wheat bread crumbs, such as 4C, or make your own with bread you have on hand.