Race Sim and Nutrition - 2007 #2

Yesterday (7/29/07) I completed my second race simulation ride, this time I included a short transition run following the ride to drive home the idea about pacing mistakes (if I was going to make them).

If you have not read the summary of my first simulation ride, go review it first and see the mistakes that I was trying to address this time: Race Sim and Nutrition - 2007 #1.

The Stats:

Lap 1 - 36.2 miles, 2:17:29, 120bpm ave, 152bpm max
Lap 2 - 36.2 miles, 2:09:18, 128bpm ave, 158bpm max
Lap 3 - 36.2 miles, 2:06:19, 134bpm ave, 158bpm max
t run - 2.5 miles, 20:01, 158bpm ave, 169bpm max

Lap Descriptions:

Lap 1 - I ended up going really easy to begin with which was similar to my first lap the first time I did this workout. One of the major differences this time around is that I really focused on keeping a limit on my heart rate peaks. This lap I was trying to keep it down below 145bpm, as you can see it crept up on a hill climb once so it ended up maxing out at 152bpm. This change in the peak "limit" seemed to slow my overall pace down quite a bit, but it was worth it by the end of the ride, from my analysis.

Hour 1 - 20oz regular gatorade, water. Hour 2 - 3 egel's, water. 575kcals total.

Lap 2 - I changed the peak limit on this lap to 150bpm, but was very concious about keeping things as steady as possible during the flat areas (not many of those). At times it required backing off on the longer climbs quite a bit as I noticed the heart rate responding (increasing) quicker. This could have been due to the heat / temperature. The ride didn't feel much harder than the first lap, but you can observe the changes in effort by keeping the focus on being steady.

Hour 3 - 20oz regular gatorade, water. Hour 4 - 3 egel's, water. 575kcals total.

Lap 3 - My hope was to decend each lap, but unlike the first attempt at this workout I kept the cap on the efforts for this lap too. In other words, I still didn't allow myself to "push it" through the hills and climbs. I kept the peak at 155bpm (or tried). The entire loop felt very comfortable and the major difference was that I could actually take in all the calories I wanted. Again this lap I focused on keeping everything as steady as possible. You can see a little increase in the heart rates, especially the averages. By this time in the day it was getting pretty warm (mid 80's) so I think some of that increase was in response to my body trying to remain cool.

Transition (before lap 3) - 80% of Iced Honey Bun - appox 400kcals

Hour 5 - 20oz Mt. Dew, water. Hour 6 - 1 egel. 400kcals total.

Total Kcal Consumption:

575 + 575 + 400 + 400 = 1950kcals

1950kcals / 6.5 (approx) hours = 300kcals per hour.

That is a respectable amount of calorie consumption. I had set a goal of 350 kcals per hour, but for no other reason than intuition (i.e. nothing scientific about the 350 number).

Transition Run:

The great thing about this ride opposed to the first attempt was that I felt strong when the ride was over. I got off my bike, threw on my shoes and visor, changed shorts and was off on a short run. My plan was to run 10 minutes out and back. My cadence was quick and comfortable, my heart rate was sitting just over 150bpm, I walked 30 secs at the 11 minute mark (as always) and it all seemed to be going well.

The one thing that I really noticed once I started the run, that I hadn't noticed so much on the bike, was the heat. The temperature felt hot and the sun was beating down on me... good lesson. I should have used the salt tablets on the bike as I usually do, even though it didn't seem "necessary".

All-in-all, a great day!

More visual inspiration for healthy eating...

In addition to my last post: CSA - Community Supported Agriculture and Eating for Fitness.

CSA - Community Supported Agriculture and Eating for Fitness

The group from Mideast Multisport did a beginner's triathlon clinic this past weekend and the number one response that I saw was - "We want to know more about nutrition". The topic is very large and extremely polarizing. The other aspect to the topic of nutrition is that when you get down to the area of creating meal plans and specific requirements, you really should consult a sports dietician. (In fact, if someone other than a dietician is doing this, they are likely stepping "outside the bounds" of required licensing.)

With all of that said, when I hear people talk about nutrition and their needs I commonly hear a couple issues:

1. They are only concious about their nutritional intake while consuming sports drinks and other sports nutrition products. They just want to "fuel" the workout.

2. They want the details, details, details, yet lack a proven track record to show they can manage the basics, basics, basics.... a great interview that I just listened to recently was with Faris Al-Sultan on Competitor Radio, he makes a few funny comments regarding age-groupers and nutrition.

Focusing on the Basics - my experience with CSA since May

This may seem too basic for everyone here, but when it comes to nutrition I have to allow myself to keep it very simple. If I make it too complicated than I start to obsess about details regarding everything I eat and then I have a mind that continually crunches kcals, grams of pro/carb/fat, good fats, bad fats.... and on and on.

To be honest, I used to like doing those calculations, especially when in an academic setting. And there's still a glimmer of interest that resides in my head to move on to get my Ph.D. in that area, but all that data never seemed to make my diet and behaviors improve.

This season's quest for sticking-to-the-basics was kicked off by an article I read in the Chevy Chaser Magazine back in March. The magazine had a great article discussing the idea of community supported agriculture (CSA) and the local farms that have CSA programs. After researching a few of the farms at localharvest.com, Nikki and I sent an email to and eventually signed up for the "mini-share" at Elwood Stock Farms.

The idea behind a CSA is that you purchase a share in a local farm, in return you get a share of the current harvest each week. The benefits are pretty amazing from our point-of-view:

• You get locally grown vegetables / fruit
• The cost is cheaper than purchasing organic foods at chain stores (nice little yuppie organic/whole food stores too)
• You are forced to eat a variety of produce
• The volume of produce is enough that we have to eat them regularly
• We support a local business and economy

There are a lot of good things to say about CSA's and while this is our first year of participating in a program, we are already discussing what we will do in the "off" months here in Kentucky.

How this relates to sports nutrition.

It all goes back to the basics. If you have trouble maintaining a normal diet, is it reasonable to believe that you can carry out the habits of an "optimal" diet for performance. The study of human behavior shows that drastic changes are not likely sustainable. Eating a well balanced and healthy diet is similar to the first suggestion I give to people about how to improve their training - do it everyday. Eating a "perfect" diet for 3 days a weeks, 2 weeks a month or even 4 months a year is not a beneficial in the long term as eating a sensible diet everyday, all the time. Just like working out for 30 hours in a single week doesn't mean much if it takes 3 weeks to recover.

The CSA program allows us to focus on one of those sensible and healthy habits - eating plenty of fruits and vegetables. We try and combine that aspect of our meals with adequate (and lean) meats, limit as much "extras" as we can, this leads to a eating style that helps us support our health and training.

It's not fancy, it is not a strict meal plan (couldn't do it if it was), but I feel satisfied this summer with how my eating habits have improved. Do I eat perfectly? Nope. As most of you who have read my blog over time know, I still have a sugar craving quite often, but I'm not obessing about it as much. We are becoming entrenched in the basics, the fundamentals, once that becomes a way of life (or more so ...) the other details can be addressed.

I figure by nailing the basics, I have a leg up on 75% of my age-group competition anyway...!

Race Sim and Nutrition - 2007, #1

Last Sunday (7/15/07) was my first race simulation ride (in 2007) as I prepare for Ironman Wisconsin. The ride was a workout that I took from Gordo's bike workouts within his "Coaching Ironman Athlete's" document. The specific's of my workout were:

Lap 1 - 36.2 miles, 2:10:18, 125bpm ave, 159bpm max
Lap 2 - 36.2 miles, 2:03:58, 134bpm ave, 165bpm max
Lap 3 - 36.2 miles, 2:01:47, 135bpm ave, 169bpm max

Lap 1 description: made sure to ride what I thought felt "easy", used my hr monitor to keep it in check too, tried to not let hr spike on climbs/hills. Nutrition: 3 egel's, 1 bottle of xtra strength gatorade (1 bottle = 200kcals), 2 salt tabs, 2 bottles of h2o.

Lap 2 description: rode a little harder but never felt like I was pushing it, as the Gordo workout says, I tried to ride at Ironman effort/pace, let myself ride a little bit harder on the hills. Nutrition: 4 egel's, 1 bottle of xtra strength gatorade, 2 salt tabs (I use salt stick), 2 bottles of h2o.

In transition: ate a honey bun.

Lap 3 description: rode the loop backwards, primarily to see Nikki and check on her and b/c Jeff couldn't ride entire loop again. Tried to push and "work" the hills. It didn't feel easy, but as you can tell from my results, my body didn't seem to react much differently... (more later on this, see: fatigue below). It was very difficult to eat any calories! I felt like burping or vomiting for about 20 miles of the 36. (I think a really good perspective on this was written by Jeff Shilt, MD titled, "Tips to help prevent Gastrointestinal Breakdown")

What I Learned about Nutrition last year:

So I don't repeat too many things, I'll share two posts I wrote last August in my attempt to straighten out nutritional plans for the Runovia Triathlon:

1. Figuring out a racing nutritional plan #1 - 8/6/2006

2. Racing nutritional plan #2 - 8/15/2006

Here were the highlights of those lessons:

- eat more than you might think you need (in most cases)
- monitor fluid intake; h2o and sports drink
- drink early in ride
- eat early in ride
- comfort food is good when used wisely (re: Ale 8 and oatmeal cream pies)
- move back and forth between sports drink and food by the hour

My current thoughts based upon this past workout; I forgot about the concept of moving from gel's one hour to sports drink the next. I will definately try that option again b/c eating seven egel's in 4 hours was easy to do, but left me feeling like I was unable to eat more. The other issue I feel I had was using the extra strength (not too much extra) gatorade. I'll just use the regular strength gatorade.

A major lesson for me on this ride was that the extra spikes in intensity / heart rate changed my ability to digest the calories I was taking in. - (really go read the post by Jeff Shilt, MD)

A couple changes that I have made are changing from oatmeal cream pies to honey buns. The pies seemed too sweat and actually became hard to eat, while the honey buns go down really quick and are packed with calories... (the jumbo's are over 500kcals and they take about 20 seconds to get down!). The second change is using gel flasks. It seems a whole lot easier to manage than using so many packets.

Fatigue.

So this race simulation ride came at the end of my biggest (duration wise, not counting Brevets) week of training this year. I could definately feel it in my legs and noticed it in my heart rates. The highest my heart rate climbed to was 169bpm on the third lap. This was while I was pushing as hard as I felt possible at a couple points, once during a climb and once at the end trying to fly home and go under 2 hours.

In a normal rested state, my heart rates will easily reach the upper 180's and stay in the 160's for several hours. (Running they'll stay in the 170's for hours.) An example of this was during our 300km Brevet from Atlanta back in May, when we hit a climb in Alabama my heart rate got up to 186bpm and stayed above 180bpm for a good 20 minutes. All of this shows me that there is probably a level of fatigue setting in. (Other signs show this too.)

So yesterday (7/17/07) and today I'm taking it easy, trying to put down a little of that fatigue and come back to have a big training cycle Wednesday through Sunday. While the extra day (today) of less training was unexpected, I hope the rebound will be quicker and I won't end up overtrained.

MedExpress Mountaineer Triathlon Race Report

The Mountaineer was my first triathlon of 2007 so I was a little anxious about taking the start line. I'll run through a few of the fears I had:

1. Swim - this is always a concern, but due to my fairly consistent swimming over the past 8 months it is becoming less and less of a concern. The positive talk about my swimming has also helped out the anxiety.

2. Very few brick workouts this year - I have been swimming, cycling and running more than any other time in my life, but I haven't added in too many brick (bike/run) workouts. This left me in a position of the unknown regarding how my legs would react to running once I was off the bike.

3. Very little to zero mid/upper intensity work. My primary training after the Derby Half Marathon has been long (sometimes very long) easy bike riding. The swimming and run workouts have all been easy too - my fear was that they had been too easy. The doubts were there because I hadn't seen a sub 7:45 mile on the run since the 1/2 marathon and I wasn't sure if all the 8:00 to 9:00 / mile easy runs were going to allow me to run well again? Join those doubts with the knowledge that my friends and training partners had been doing sub 7:00 min/mile runs regularly and my mind was in a period of high intensity self doubt.


The Race (brief)

The swim started without much issue. The in_the_water start was a very nice change for me. After a few minutes of swimming I felt fine and in a good place - that left midway through the course. I am not sure about the reason for my mid-swim change_of_heart, but I began to feel "slow". Nothing like feeling slow to mess with your mind. The swim continued on without issues other than my own mental battles, allowing myself to concede that even if I was slow - there was still the bike and run.

As I came out of the swim I stopped on the dock, sat down and pulled off my wetsuit, prior to running to the transition. While in route to the transition I looked at my watch to see where I was at, it said, "4:00". Apparently my Polar froze up a little bit into the swim. This meant I would have to reset it, which I didn't have time for. It also meant that I was "flying solo" for the day because I purposely didn't put a computer on my bike for this race. Riding with zero feedback was difficult when you are already anxious because all the bikes were off the rack when I got there.

My swim result - 32:00, 122 overall rank. Faster than 2 of the top 4 in our age group and 17 seconds behind the 1st place person in our age group. It looks like I didn't have as much to worry about as I thought!

The bike started out with anxiety (probably left over from the swim) too. As I got on my bike and took off, the bike was making a hideous "creaking" noise. It bothered me for about 15 miles, but I came to peace with it once I felt like it was just my Look cleats making the noise.

The bike route was a 2 loop course, therefore my strategy was to ride comfortable the first loop and work a little bit on the second loop, making sure I had the ability to run. Since my heart rate monitor was frozen, I had to continually remind myself that comfortable is probably "easy", especially knowing how worked up I was about being "behind". While the course was supposed to be challenging, it was not that challenging at all. There was some climbing but nothing significant or blow_your_legs_up hard.

My bike result - 2:45:12, 20.3mph, 78 overall rank. As it turns out, the bike is where I lost the majority of my "placing". Every person that placed ahead of me in our age group rode a faster bike split.

The run was highly uneventful four 11 miles and highly challenging for 2 miles. The majority of the course was an out and back leg on a bike trail, but there was 1 mile that was very hilly and difficult. (The run was a two lap course too.) The hills actually came as a nice relief as I found my legs struggling with the flat out and back portion more than in the hills. This is likely due to the speed that I was trying to maintain but hadn't run in some time.

I used the walk/run pattern that I used in the Derby Half Marathon, although it was a little modified because I didn't have a watch to check splits.

My run result - 1:37:13, 7:25pace, 36 overall rank. To be honest this was the most dissappointing of my splits. I was anticipating a sub 1:35 on that course, but I guess without doing any tempo, threshold or upper steady running it might be hard to expect that in the race.

Final Thoughts and "What Next?"

The race went as well as I could have expected. After all, I did have a personal best at the half iron-distance (4:58:56). I also knew that the bulk of my training over the past 18 months has not been focused on having half-iron speed, it has been focused on having Ironman endurance.

That being said, I realize that I am coming to a point in my training that will require me to include some steady, upper steady and tempo or threshold workouts. I am not completely sure how they will be inserted into my training yet - it will depend highly on my ability to recover from each workout.

The next two weeks (July 9 to July 22) are 9 and 8 weeks out from Ironman Wisconsin. They will also be my biggest weeks in terms of volume (hours) this year. After that I will use a lighter week (week 7) to recover and go into a 6 week specific preparation period.

I have been going over how to handle my specific preparation for IMMOO. If you have any suggestions or comments, I'd love to hear them. (I may not act on them, but always ready to listen!)