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endurance training. Pre-workout carbohydrates may substitute for the weekend carb-up if
preferred.

3. Endurance athletes will benefit from heavy weight training and it should be performed 2-3
   times per week (full periodization of strength for athletes is beyond the scope of this book). A
   sample week of training (assuming a 2 day carb-up) appears in table 6.

Table 6: Sample week of training for and endurance athlete

Workout Diet

Mon: Weight training Lowcarb

Tue: Long slow distance Lowcarb

Wed: Off Lowcarb

Thu: Long slow distance Lowcarb

Fri: Weight training Begin carb-up after weight workout

Sat: Off or intervals Continue carb-up

Sun: Intervals/race Lowcarb*

* For races, it will be necessary to consume pre and during workout carbs depending on the

length of the race. For events less than 90’, pre-workout carbs and water while racing are

sufficient. For events longer than 90’, pre-workout carbs as well as 45-60 grams of carbs/hour

while racing should be consumed. Additionally, 8 oz. of water should be consumed every 15’

during the race to prevent dehydration.

An alternate and probably superior dietary strategy for endurance athletes is to vary the
diet based on performance needs. That is, during off-season training, when primarily low-intensity
aerobic training and some weights are being done, the SKD or CKD can be used. During higher
performance periods (preseason, competitive season), a higher percentage of carbohydrates
should be consumed for optimal performance.