For those long runs, I bought the Amphipod RunLite 4 Hydration Belt. Unfortunately, I ordered it right before Ironman Arizona and so was not able to use it for training. The thought of using it during Ironman crossed my mind, but my coach cautioned against trying anything new (plus, there are aid stations at nearly every mile). These belts might chafe for someone new to them, and the water swishing around may not be the most comfortable either. Thus, no usage yet.
With Iron Sherpa training for a full marathon now, the hydration belt is going to become handy. I tried it on a 5 mile run the other day with good results. No chafing or other major issues with the belt. With four full water bottles and a little sleeve filled with a power bar and Clif Bloks, the belt felt a bit heavy, as if I were carrying some light weights on my waist. While this slowed my pace, it is to be expected.
The location of the water bottles can be shifted on the belt - you can also remove or add more bottles if needed. I found it most useful to have one bottle in front and three lined up along my back. This kept them out of the way of my legs and as I drank the water, I shifted the bottle around to keep the one I'm using in the front for easy access.
While I thought the sloshing of the water in the bottle would be a major issue, it was not. I've carried bottles in my hand, and the water sloshing is an annoyance - you can feel the shift of the weight of the water. However, with the hydration belt, I can hear the rhythmic sloshing, but did not feel its weight being shifted around. Again, it was not an issue.
Towards the end of my run, I can felt lighter on my feet, no doubt due to the fact that I drank most of the water by then. I highly recommend this item for folks starting to get into distance running and don't want to carry a water bottle in their hands.
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
After Week 17
This week included a course preview weekend in Tempe. Redoing all three loops of the bike course and did one lap of the run course. I had the misfortune of trying to do my course preview on the same weekend as the Soma Triathlon in the same place. Much of their course overlapped the IMAZ course. Arizona is still a very hot place.
The long bike ride was very educational for two reasons: (1) the course and its elevation changes are
now hammered into my brain. There will be no surprises come race day. (2) I learned I need more nutrition than I had been planning. Previous rides capped out at one hundred miles, and even then I was a bit nutrition-starved. This time, I bonked at mile 100 but still had an additional twelve to go. The problem, I surmised, is that at the beginning of the ride/run, I have the benefit of the calories from breakfast. But I burn through those as I'm taking down 150-200 calories per hour during the training session. Then a few hours later, I'm out of breakfast calories but still need more than the 150-200 calories I'm taking in. So while that amount of hourly intake works (with breakfast) for the first few hours, my caloric intake needs to be increased by at least another 100 per hour towards the middle and end of the training session.
Total Time: 14 hours
now hammered into my brain. There will be no surprises come race day. (2) I learned I need more nutrition than I had been planning. Previous rides capped out at one hundred miles, and even then I was a bit nutrition-starved. This time, I bonked at mile 100 but still had an additional twelve to go. The problem, I surmised, is that at the beginning of the ride/run, I have the benefit of the calories from breakfast. But I burn through those as I'm taking down 150-200 calories per hour during the training session. Then a few hours later, I'm out of breakfast calories but still need more than the 150-200 calories I'm taking in. So while that amount of hourly intake works (with breakfast) for the first few hours, my caloric intake needs to be increased by at least another 100 per hour towards the middle and end of the training session.
On the way out of Arizona, we stopped by the new Tri Sports brick 'n mortar shop in Tempe, where I was very tempted to buy a new Cervelo TT bike, since the 2011 models are on heavy discount. Luckily (or not so luckily, depending on how you see it), they didn't have my size. But, we did get to stop by Rebel BBQ for some delicious BBQ goodness.
Bike: 112 miles + 110 minutes on trainer
Run: 19.0 miles
Swim: 3650 meters (2.26 miles)
Total Time: 14 hours
More on Nutrition... Eating "Athletically"
There are many articles and much research done extolling the benefits of eating a number of small, light meals rather than one big heavy meal. I've taken that idea to heart. My "lunch" starts off with snacking at 11:00am, and, depending on whether or not I have an evening swim session scheduled, I may continue eating right up to 7:00pm. Even with no extra food for swim session, I may not stop eating until 4:00pm.
Most of the food, as discussed in my previous post, is healthy fare. But when you want to splurge a little bit on snacks, and a little bit of splurging is not a bad thing, then you should do so in an "athletic" sort of way.
My snack today, athletic hello pandas!
Most of the food, as discussed in my previous post, is healthy fare. But when you want to splurge a little bit on snacks, and a little bit of splurging is not a bad thing, then you should do so in an "athletic" sort of way.
My snack today, athletic hello pandas!
Daily Priorities & Nutrition
Nearly every morning there is a morning training session. More often than not, there is also an evening training session. I usually do my runs and rides in the mornings, and save any swims, weight lifting or "functional strength" (core workouts) for the evenings.
Coupled with a demanding work schedule, the training keeps me pretty busy. Each morning, I run through a mental checklist of items I will need for the day, since an evening workout generally means not getting home until nearly 9pm as I go to the gym/pool immediately after work.
That mental checklist can be broken down into two main categories: (1) work-related and normal daily items, and (2) training-related items. I almost always carry two bags to work for that reason, though the gym bag stays in the car all day.
The work-related/normal daily items include:
- security badge
- wallet
- phone
- work bag with any work I brought home the previous day
The training-related items include:
- swim gear (jammers, sandals, goggles, Garmin)
- shorts for after-gym wear
- extra ziploc bag to keep my training notes waterproof
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| My booty |
Then there's the all important daily nutrition. Today's workout included a morning trainer ride and then a long (3800m) swim in the evening. That means today is an extra food day:
- bento box of mixed nuts and mixed vegetables
- apple
- two plums ("fun fruit")
- quesadilla
- rice krispy treats (hooray!)
- turkey sammich
- pb+banana sammich
- hard-baked egg
A "normal" food day would include only the bento box, apple, fun fruit and egg. Since I began Ironman training, the sammich has become a part of the "normal" food day as well. The only item that is not healthy in my lunch is the rice krispy treats. However, I don't normally have desserts packed with my lunch. Just today (and for the next few days until the treats run out!). Everything home-made (though not by me; I'm pretty much useless in the kitchen).
With that many items on the list, it's easy to forget one or two items. The most often forgotten item? By far and away, the wallet. Like today, for example.
Eating Fake Food
There's an easy rule of thumb that one should generally live by for healthy eating.
If your grandmother would not recognize something as food, then do not eat it.
That means skip the processed foods, fad cleanses and diets, and eat natural. Lots of fruits, vegetables and meat. Just simple, real food. I recall the example provided when I first heard this rule of thumb was something called Go-Gurt - basically yogurt on the go. Yogurt is surely something grandmothers will recognize, but Go-Gurt is probably more artificial gooey substance than it is yogurt. The official go-gurt site is down so perhaps they don't make it anymore?
Of course all of that being said, I've known a few friends make home-made clif bars which are certainly healthier. Real food will always be better than these pre-packaged bars, but they're good enough for me!
August 8 Update: Apparently Go-Gurt is still being made. Just saw a coupon for it in the latest Costco mailer! Impeccable timing.
If your grandmother would not recognize something as food, then do not eat it.
That means skip the processed foods, fad cleanses and diets, and eat natural. Lots of fruits, vegetables and meat. Just simple, real food. I recall the example provided when I first heard this rule of thumb was something called Go-Gurt - basically yogurt on the go. Yogurt is surely something grandmothers will recognize, but Go-Gurt is probably more artificial gooey substance than it is yogurt. The official go-gurt site is down so perhaps they don't make it anymore?
But then again, sometimes I'm lazy and I don't have time to make a meal. Frozen dumplings often do the trick. But what about nutrition on the go? I've posted about Gu Energy Gel, which looks an awful like Go-Gurt. Gu is my go-to nutrition supplement during a long work-out. Gu gels come with me to all of my races and are usually taken during transition.
For pre- and post-workout, if I know I am not going to eat for a while or if there just isn't enough time for a full meal and I just need something to get me through another few hours, I like Kashi Go Lean Crunchy Bars
for lighter fare and Clif Bar Energy Bars
for something a little denser.
for lighter fare and Clif Bar Energy Bars for something a little denser.Of course all of that being said, I've known a few friends make home-made clif bars which are certainly healthier. Real food will always be better than these pre-packaged bars, but they're good enough for me!
August 8 Update: Apparently Go-Gurt is still being made. Just saw a coupon for it in the latest Costco mailer! Impeccable timing.
Nutrition On the Road
As I briefly mentioned in a previous post, nutrition is something I need to be more mindful of during training sessions. On more than one occasion, I've run out of energy to keep going due to lack of proper nutrition. Each person is different, and I know what works for me: GU Sports Energy Gel
. It's quite tasty, and very thick and gooey.
The instructions tell you to take it with water (a very good idea) and approximately every 45 minutes of training which allows it about 15 minutes to kick in. Following those instructions, one packet of gu got me through a two-hour ride with ease, no bonking!
The goo-based substances seem to work better for me than the solid foods. I've read solid foods take longer to enter your bloodstream, and therefore takes longer to get you the energy it packs. There's a lot of choices for on-the-road nutrition, and this is my go-to choice.
For the Alcatraz Challenge, I'll likely start the day with one prior to the swim and have another at the transition (prior to the run)... along with an Advil or two.
. It's quite tasty, and very thick and gooey. The instructions tell you to take it with water (a very good idea) and approximately every 45 minutes of training which allows it about 15 minutes to kick in. Following those instructions, one packet of gu got me through a two-hour ride with ease, no bonking!
The goo-based substances seem to work better for me than the solid foods. I've read solid foods take longer to enter your bloodstream, and therefore takes longer to get you the energy it packs. There's a lot of choices for on-the-road nutrition, and this is my go-to choice.
For the Alcatraz Challenge, I'll likely start the day with one prior to the swim and have another at the transition (prior to the run)... along with an Advil or two.
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