Wednesday, August 13, 2008
Wednesday: 1 mile swim; abs
I don't know whether it is this altitude stuff or something else. But I have been unusually tired ever since I started sleeping in the tent. I read that it takes some time to acclimatize and get used to it, even at lower altitudes. So hopefully it won't take too much longer until I'm feeling back to normal, but I'm telling you, I feel like I could have fallen asleep at any moment throughout the day. I took it easy this morning and then again tonight to rest. 1 mile swim. ~30 minutes.
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3 comments:
How about posting some diet stuff. You must be hammering through the ge;s, liquids and general foodstuffs ?
Russ,
First, let me start by saying that I am not a nutritionist and haven't really had a model diet throughout the year. More recently, I have been much more strict as far as I what I eat and how much I eat as I am trying to get my weight down for the race.
I'll start with my nutrition while working out. Surprisingly, and perhaps paradoxically, I have found that as I have become fitter, I don't need to eat as much as I used to. I typically eat a Cliff Bar right before or as I am getting on the bike. For late night rides or if I am feeling sluggish, I'll also chug a Red Bull right before I get on. Once I am on though, if I ride around or under 200 watts for 56 miles or less, I don't really need much else except for water. I'll drink some Gatorade if I feel like I need it--and I always keep lots of bottles of water and Gatorade as well as Cliff bars by the bike-but can usually get by and still feel strong with just water. I drink water every 10 minutes on the dot.
For 56 mile rides hovering around 220w or greater, I typically drink 1.5L of water and 32 oz of Gatorade. I start by drinking water for the first 20 minutes-10 minutes apart-and then switch between water and Gatorade every other 10th minute. So for example, at 30 minutes, I'll have my first swig of Gatorade and then at 40 minutes, I'll be back to water. 50 minutes Gatorade. 60 miuntes water, and so on. I only drink water for the first 20 minutes, because I don't plan on taking in calories until then during the race and so I practice now what I intend to do on Nov. 1. Taking in calories right after the swim in the past has always upset my stomach early on. So now I wait a little bit.
For rides over 56 miles, I typically do the same thing as I do for the 56 mile rides, but just add more. For 100-112 mile rides, I'll also eat a Cliff Bar or a chocolate candy bar such as a Snickers or a Cadbury bar. Otherwise, it's just water and Gatorade switching off every ten minutes. So in total for 112 mile rides, I typically drink 2 X 32 oz of Gatorade and 3-4L of water. But as I mentioned above, if I feel like I need more, I have it right next to me in case.
For daily nutrition, I eat lots of cottage cheese, vanilla nonfat yougurt, cold cuts (chicken, turkey), fruits and vegetables, and salads (mostly spinach). My favorites include frozen blueberries (tastes like candy), frozen cherries, and frozen peaches. I only discovered the frozen fruits recently and they are great. I also like normal mango, avocado, plums, peaches, nectarines, cherries, and grapes, but lately have been sticking to putting the frozen stuff on the cottage cheese and eating that. I eat a lot of Cliff Bars as well as Special K Protein Bars. I drink a lot of milk. On Saturday and Sunday workouts, I can go through a whole rotisserie chicken for lunch no problem. I eat lots of fish (sushi) as well. I'll eat egg whites sometimes for breakfast, but I find it time consuming to make so don't eat it that often. I also love cereal, especially Honey Nut Cherrios. I eat a lot of that and Kashi Go Protein.
I definitely have a sweettooth and have a tough time giving up candy and especially chocolate. I eat some chocolate pretty much every day but now that the race is coming up, I am trying to stop that.
I give myself one day to cheat and eat whatever I want, but lately, haven't felt like eating crap, even on my designated crap-eating days. I am going to eliminate those days altogether now that the race is only 11-12 weeks away.
So in short, on the bike, water and Gatorade.
For meals, fruits (especially frozen ones), veggies (spinach, mushrooms, carrots), chicken, turkey (occasionally roast beef or steak), cottage cheese, yogurt, milk, cereal.
Again, my diet is by no means perfect and I definitely have the occassional candy, McDonald's or pizza craving, but lately I have been better.
Thx, I'm taking in lots of advice. I'm doing IM CDA next year and I'm comparing my diet both on and off the course to lots of other people.
Good training and good luck.
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