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The Four P's
I've been thinking a lot about these four "P's" for a while.  They're Patience, Persistence, Purpose, and Path...

This 'thinking' has been largely about and because of the people I coach...
It is about the JOURNEY of becoming better and faster....

....You get better in spurts, and in between, there's a lot of heartache and even, at times, desperation.

VISIT MY BLOG --
Read MORE about the JOURNEY of becoming better and faster...>>

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Hi Coach Al - I really enjoyed this post! You were probably an ant in your previous life. See you soon.

We all know that fiber is an important part of a healthy training diet, but what
exactly does fiber do and can it lead to gastrointestinal (GI) upset during a race?

Fiber is the part of a plant or grain that the body cannot digest or use for fuel and is an important part of the diet for numerous reasons.

Most adult women should try to consume over 20 grams of fiber a day; while men should aim to consume over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Sounds like an athlete’s daily diet right? Most athletes are very cognizant of their nutrition and simply consuming a healthy, varied diet many athletes consume a good portion of their recommended daily fiber intake, however, may not be getting enough.

It is important to keep in mind that there are two types of fiber, soluble and insoluble.

Soluble fiber, while in the intestinal tract may help to lower LDL (bad) cholesterol, by trapping the cholesterol in the gut and not allowing absorption into the body. Soluble fiber also helps to maintain blood glucose levels and aid in metabolic function. Consuming high levels of fats along with soluble fiber may cause loose stools, another unwanted problem on race day. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. According to the American Heart Association, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease.

Insoluble fiber is the type of fiber that typically concerns athletes due to its ability to cause GI problems on race day. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, wild rice, barley, most other grains, cabbage, beets, carrots, brussels sprouts, turnips, cauliflower and apple skin. Insoluble fiber, as the name suggests, simply passes through the intestinal tract adding bulk to the stool and as a result causing more water to be retained inside the intestine, resulting in softer and more stool. Although this may not sound appealing, softer stool promotes proper bowel function and better health. This is not to say that if you eat no fiber you will have no waste; it will just be less bulky and harder.

There are multiple reasons a high fiber diet is an important part of an athletes diet; It slows digestions of other carbohydrates by prolonging gastric emptying. This increases satiety, and may help prevent overeating, as well as prevent blood glucose spikes and valleys (i.e. sugar high and crash). As a result, your body receives a steady glucose supply.

The second reason insoluble fiber should be incorporated into your diet is that it may help to cleanse the bowel by maintaining optimal bowel pH as well as remove dead cells and other debris, which in turn can prevent diverticulosis (small out pouching in the bowel wall caused by hard stool and straining) and possibly may reduce the risk of colon cancer although more recent data on this topic fails to show a strong correlation.

High fiber intake has also been linked with reduced cardiovascular risks. In particular a lower risk of developing metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of cereal fiber and whole grains may somehow ward off this increasingly common syndrome.

Although many athletes are typically healthy and cardiovascular risks are often not a major concern, it is important to be aware of the powerful cardiovascular benefits of consuming adequate fiber.

Daily dietary fiber intake among adults in the United States averages about 15 grams. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories which, for most, correlates to a daily requirement of 25-35 grams of fiber, although athletes may require more based on a higher caloric intake. It is important to understand that hydration and dietary fiber are interconnected and the proper combination of both is required for a healthy GI system.

A common problem in triathletes, particular during longer races, is GI distress during competition, particular while running. This may require frequent porta-potty stops and under performance on race day. A major reason for diarrhea and having to stop at every porta-potty may be related to fiber intake because as described above it bulks up the stool. The fiber consumed during a race will not make that big an impact on the volume of stool in the large colon because food matter often takes about 8hrs to find it’s way to the colon after it is consumed.

As a result it is the fiber or food consumed a day or two before the race that may cause problems on race day. Eating a diet low in both types of fiber for one or two days leading up to a race may help to ward off lower GI problems. If this does not help, some may recommend taking an anti-diarrheal agent, such as immodium prior to or even during the race.

However, carefully follow the recommended dosage and do not take more than suggested on the package. Every athlete’s body will respond differently to the stress of race day and no single fiber protocol will work for everyone, practice a race week nutrition plan before smaller races to see how your body will react. As always practice any race protocol in training or lower priority races.

The bottom line is 25-35g of fiber from a variety of sources is an important part of a healthy training diet. However, reducing fiber intake prior to a race may prevent frequent stops on the run course.


Dr. Alex McDonald, MD is a professional triathlete, endurance coach and member of the Timex Multisport Team. He has competed in the sport of triathlon for just five years, yet has numerous triathlon wins on his resume, including Ironman Lake Placid and the title of Age-Group Ironman World Champion. His interests and expertise lie at the crossroads of coaching endurance athletes, sports medicine and exercise physiology. He obtained his MD degree from the University of Vermont. Prior to medical school, Alex graduated from Connecticut College with an emphasis on both the biological and social sciences.Alex currently lives in Durham, NC where his wife, Ashley, is a resident at Duke University. Alex can be reached at www.alexmmtri.com, or alexmmtri@gmail.com

With a background in competitive college swimming and rowing providing the foundation, Jeff Kozlowski began his triathlon career in 1999. His career in endurance athletics includes finishing Ironman Lake Placid 5 times with a personal best of 10:48 and more than a dozen half-Ironman events with a personal best of 4:44. A four time finisher of the Mt. Washington Bicycle Hill Climb, his personal best time of 1:14 was good enough to win the Clydesdale division in 2004. He has finished numerous marathons and holds a personal best time of 3:19. In 2008, Koz plans to take some time away from running and triathlon to focus purely on cycling.

As you saw above, I have a blog so make sure you visit and sign up for updates, and now you can find me on Facebook too!  Please come and hang out with me!    --Coach Al Lyman

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