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From the General Manager | November 18, 2020 Update

From the General Manager | November 18, 2020 Update

NOVEMBER 18, 2020 UPDATE

With the increase in COVID-19 cases in Johnson County, as well as across our state we want to do our part in keeping our community safe. On Friday, November 13th, Coralville Mayor, John Lundell, issued a proclamation requiring masks be worn in all businesses open to the public effective immediately. However, there are exceptions within this proclamation as it relates to exercise. With that being said, Performance Health & Fitness WILL REQUIRE MASKS to be worn at all times while not actively exercising, including while entering and exiting the facility, in the locker room and lobby area. Masks may be removed during your active exercise but we ask that you please respect the distancing guidelines by staying at least 6 feet away from other patrons.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for November:

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm
Thanksgiving | 8:00am-12:00pm

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

November Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Fine Tuning Your Fuel Leading up to a Long-Distance Race

If you’re running the RUN CRANDIC marathon, half-marathon or 5K, you are in the final weeks of your training regimen (the end is near!)

The only big change you should be making is tapering your training.

Regarding your nutrition, you should continue with the same solid plan you have been following throughout your training. You don’t need to decrease your calories they should remain the same as during your high mileage training. This way the extra calories you would generally expend during training can be used to fuel your muscles. Making some minor changes to your nutrition plan will help you be in prime condition for race day. Like I mentioned in my previous fueling tips for marathon training post, practice makes perfect. It is a good idea to practice these changes during the week of your longest training run (usually a few weeks prior to the race) to get a sense of how your stomach and body adjusts.

  1. Increase electrolytes
    Hydration is important throughout training, but especially during the weeks leading up to the race. Hydrating with only water you can dilute your electrolyte concentration, which can cause cramping and dehydration on race day. Refuel after training with a sports drink or electrolyte tab in the final weeks, even if your workouts are not longer than 60 minutes. Include electrolyte drinks in the final days before your race to improve your electrolyte levels for race day. This does not mean to avoid water, but that you should continue to hydrate with water like you have been, and simply add electrolyte containing drinks into your hydration plan.
  2. Decrease roughage & high fat foods
    Decrease intake of raw fruits, vegetables, beans, and whole wheat products within 24 hours of the race. These products are high in fiber, which can cause intestinal upset on race day. High fat foods slow digestion and leave your body feeling sluggish. Decrease your intake of fatty foods – fried foods, fatty meats, and baked goods) during the week before your race to avoid GI distress.

Sign up for a free nutrition consultation with our registered dietitian

  1. Carbo load the right way
    Carbohydrate loading is a practice that has been shown in research to benefit those participating in endurance events lasting more than 90 minutes. With that said you can’t just wait to eat a big dinner of pasta the night before a race and expect to run well. Your muscles have to be receptive to storing carbohydrates, which happens through consuming adequate carbohydrates throughout training. Glycogen (stored carbohydrate) levels decrease quickly during moderate to intense exercise, you need to provide your body sufficient carbohydrates in the days prior to the race to increase glycogen stores. A few days before the race increase your carbohydrate intake higher than usual to help increase glycogen stores. You want to consume about 3-5g of carbohydrates per pound of body weight a day. If you weigh 150 lbs that is 450-750g of carbohydrates a day. Your last high-carb meal should be breakfast or lunch the day before the race. This will help increase glycogen stores for the race, but allows time for it to move through your system so that you don’t feel too heavy on race day. Dinner the day before the race, as well as breakfast on race day, should still contain carbohydrates, but in normal amounts. The last 24 hours are meant to top off your energy for the race.

Tips for successful carbohydrate loading:

  1. Maintain adequate carbohydrate intakes in the weeks prior to the race. Emphasizes good sources of grains fruits, and vegetables daily.
  2. Increase carbohydrate intakes a few days prior to your race to increase glycogen stores.
  3. The day before the race go back to normal intake of carbohydrates.

Things to avoid when carbohydrate loading:

  1. Failing to taper training may compromise carb loading. Your muscles need rest to be able to store carbohydrates and get refueled.
  2. Decreasing intakes due to taper in training to avoid weight gain.This leads to being sub-optimally fueled. Carb loading may cause body mass to increase by up to 3-5lbs due to water stored in muscles with the glycogen. This increase in fluids can help delay dehydration during the event or race.

Example of carbo-loading plan (based off a 150lb athlete):

From Nancy Clark’s Food Guide for Marathoners by Nancy Clark MS RD CSSD

FOOD CALORIES CARBOHYDRATES (g)
Breakfast
Wheaties, 2 cups 220 48
Milk, 1%, 8oz 100 12
Bagel, 1 300 55
Honey, 1 Tbsp 60 17
Orange juice, 12oz 160 40
Lunch
Whole wheat bread, 2 slices 200 40
Peanut butter, 2 Tbsp 200 8
Jelly, 2 Tbsp 100 25
Fruit yogurt, 8oz 230 35
Pretzels, 2oz 230 48
Snack
Apple, 1 large 120 30
Graham crackers, 4 squares 120 22
Dinner
Chicken breast 250
Rice, 1.5 cups 300 65
Broccoli, 1 cup 50 10
Dinner rolls, 2 whole wheat 200 40
Dessert
Banana 100 24
Sherbet, 1 cup 260 45
   
Total 3,200 644

REMEMBER, everything is individual, so practice, practice, practice!

 


Want to learn about Nutrition Coaching? Schedule a free 30-minute Nutrition Evaluation to chat with Ashley about your health goals and see if nutrition coaching is a good fit for you.

Schedule a FREE 30-Minute Nutrition Evaluation

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary