ReFuel WINTER 2018 - Page 11

FROM RUNNER ’ S SHAME TO SUCCESS

Empowerment , confidence and the tailored sports nutrition that transformed Lucy ’ s bathroom fear .

L ucy * is a 46-year-old masters

triathlete participating in sprint distance triathlons for 4-5 years . She has recently started pursuing longer distance events , competing in the Ironman 70.3 distance .
When racing , around the 10-15km mark of the run , Lucy experienced diarrhoea . She had tried many of the standard dietary manipulations and typically self-medicated with Imodium ( Gastro-stop ) as well as consuming low fibre foods one week prior to racing . This included minimal fruit , vegies , plain meat , and white grain products .
During her Ironman 70.3 races , Lucy did not have any fuel and only drank water , as she was fearful of what may result with her irritable bowel .
SPORTS NUTRITION INTERVENTION
The main concerns for Lucy with respect to her irritable bowel and performance included :
1 . Inadequate nutritional composition of diet leading into race day .
2 . Increasing white pasta and bread for carb loading , therefore increasing fibre intake .
3 . Lucy was not practising with nutritional strategies in training , therefore did not want to have nutrition support on race day .
4 . As Lucy had no race day nutrition support , she was ‘ hitting the wall ’ and performance was compromised .
Helping Lucy to understand that her anxiety and irritable bowel were big factors contributing to her loose bowels was key . Over two months , Lucy worked with her Accredited Sports Dietitian on practising her nutritional intake during training as well as supporting her usual dietary intake , as she was otherwise feeling well and had lots of energy .
To prevent bowel upsets whilst maintaining fuel , Lucy trialled eating a few lollies she enjoyed every 30 minutes during her running training . Lucy felt ‘ okay ’ consuming lollies as they are glucose rich and low in fibre , which she normally tolerated without concern and therefore was confident of being well fuelled . Lucy ’ s most challenging time was at the 40- 50 minute mark on the run . She and her Sports Dietitian worked on mental and psychological techniques that helped build trust in her nutrition plan , as well as her understanding that there was no fibre in her gut - therefore nothing to excrete and to just ‘ run through the thought .’
On the bike leg Lucy trialled gels and then gradually added in a sports drink – this was practised in training rides and brick runs were lengthened . Lucy also experimented with Coke on the bike , however this was unsuccessful ! After trialling different nutritional strategies , Lucy and her Sports Dietitian worked out her tolerance of gels and sports drink on the bike , as well as lollies for the run .
Leading into the race , Lucy ’ s Sports Dietitian devised a carbohydrate loading plan with careful consideration to including carbohydrate rich foods such as sports drinks , lemonade and lollies -without adding volume or bulk to ensure she was well fuelled .
LUCY ’ S RESULTS
Lucy did a personal best in her race . She had confidence in her race plan nutrition and reported having so much energy during the race . However , her main goal during the run was to feel in total control and avoid any bowel motions … which she did !!
* Name has been changed .
CLAIRE WARD
Claire Ward is an Accredited Practising

Dietitian and Accredited Sports Dietitian , based in Orange NSW . She consults in a private practice and has a special interest in sports nutrition and clinical conditions , such as food allergies and intolerances , post bariatric surgery , pregnancy and women ’ s health . For more information , click here : www . orangedietitian . com . au

Winter 2018 ReFuel Magazine 11
FROM RUNNER’S SHAME TO SUCCESS Empowerment, confidence and the tailored sports nutrition that transformed Lucy’s bathroom fear. ucy* is a 46-year-old masters triathlete participating in sprint distance triathlons for 4-5 years. She has recently started pursuing longer distance events, competing in the Ironman 70.3 distance. L When racing, around the 10-15km mark of the run, Lucy experienced diarrhoea. She had tried many of the standard dietary manipulations and typically self-medicated with Imodium (Gastro-stop) as well as consuming low fibre foods one week prior to racing. This included minimal fruit, vegies, plain meat, and white grain products. During her Ironman 70.3 races, Lucy did not have any fuel and only drank water, as she was fearful of what may result with her irritable bowel. SPORTS NUTRITION INTERVENTION The main concerns for Lucy with respect to her irritable bowel and performance included: 1. Inadequate nutritional composition of diet leading into race day. 2. Increasing white pasta and bread for carb loading, therefore increasing fibre intake. 3. Lucy was not practising with nutritional strategies in training, therefore did not want to have nutrition support on race day. 4. As Lucy had no race day nutrition support, she was ‘hitting the wall’ and performance was compromised. Helping Lucy to understand that her anxiety and irritable bowel were big factors contribu [\H[\^Kݙ\[۝XHܚY]\XܙY]YܝY]]X[ۈX\[š\]][ۘ[[ZH\[Z[[\[\\ܝ[\\X[Y]\H[ZK\œH\\\HY[[[[Y›و[\KۈHZHYXHX[Y[[[ܘYX[HYY[Hܝ[8$\\œX\Y[Z[[Y\[X[\B[[Y XH[^\[Y[Y]HۈHZK]\\\[X\ٝ[HY\X[[Y\[]][ۘ[]YY\XH[\ܝY]]X[ܚY]\\[Hو[[ܝ™[ۈHZK\[\Y\܈H[][[\][XZ[Z[[™Y[ XHX[YX][H]Y\B[YY]\H Z[]\\[\[[Z[[ˈXH[8&^x&Hۜ[Z[Y\\^H\HXHX[[XKXHܛX[H\]Y]]ۘ\[\YܙH\ۙY[وZ[[Y[Y Xx&\[[[[[YH\]H BLZ[]HX\ۈH[H[\ܝY]]X[ܚYۈY[[[XX[X\]Y\][YZ[\[\]][ۈ[\[\\[\[[]\H\XH[\] H\YܙH[^ܙ]H[\&[YHY &HXY[[HXKXx&\ܝY]]X[]\YH\Y]HY[[]\Y[ۜY\][ۂš[Y[˜\Y]HXX\ܝ™[[[ۘYH[Y\ ]]]Y[[YH܈[[\HH\[Y[Y Px&TTS“XHYH\ۘ[\[\XKHYۙY[H[\XH[]][ۈ[\ܝY][]X[\H\[BXK]\\XZ[[\[H[\Y[[[۝[]Y[B[[[ۜ8)XHYHB[YH\Y[[Y RTHTZ\H\\[XܙY]YX\[Y]]X[[XܙY]YܝY]]X[\Y[ܘ[Hˈ0Hۜ[[H]]HXXH[\HXX[[\\[ܝ]][ۂ[[X[ۙ][ۜX\[\Y\[[\[\\X]X\\KYۘ[H[Y[&\X[ ܈[ܙH[ܛX][ۋX\N˛ܘ[YY]]X[K]B[\ NQY[XY^[BL