Tuesday, June 30, 2009
Sunday, June 21, 2009
Buh-Bump HRM Electrode Cream
Monday, June 15, 2009
Saturday, June 13, 2009
Friday, June 12, 2009
Thought this was a good article.
THE BEGINNER’S GUIDE TO TRIATHLON NUTRITION
By: Kim Brown, MS, RD, Sports Nutritionist
So you are gearing up for first triathlon! Congratulations and welcome to the sport. I made my grand appearance in 2002, doing one Olympic Distance Triathlon before jumping into Half Ironman and Ironman distance races. Yes, I can say it is truly an addicting sport! Fortunately, with being a Registered Dietitian, an Exercise Physiologist, and having a background in endurance training, I have a distinct advantage in knowing what I have to do both nutritionally and in training to maximize my own performance. For many, however, it is not that easy which is why I am going to provide you five essential nutrition tips as you prepare for your upcoming season! Happy trails ( :
TIP #1 Meet your daily energy demands
It is not uncommon for athletes to underestimate their energy demands during training. Unfortunately, with inadequate fuel in your tank, you will never reap full benefit from your training and actually can heighten your risk for injury. Depending on daily training volume and intensity, most triathletes require a range of 16-30 calories per pound of lean body weight, with male triathletes training for long course triathlons requiring the latter end of these requirements. If you are looking drop a few pounds of body fat, you should never restrict by more than 1,000 calories per day as this causes muscle breakdown. To avoid an energy drain associated with restrictive eating patterns, a smaller restriction of 250-500 calories each day will help you lose ½-1 pound of fat mass a week. On the flipside, if you need to gain body weight, boost your calorie intake by 250 calories daily.
Aim at a balance of 55-60% healthy carbohydrates (fruits, vegetables, whole grains, beans), 15-20% lean protein (soy, low-fat dairy, chicken breast, fish, round steak, turkey), and 20-25% healthy fats (avocado, nuts, seeds, olives), spreading out your total calorie needs into 4-6 smaller meals throughout the day. Be sure to avoid dietary plans that entail avoidance or restriction of major food groups (e.g., carbohydrate-restricted diets), as they are not balanced and can lead to performance declining nutrient deficiencies as well as potentially serious health consequences.
To give you an example of what a nutritionist eats: As a 110 pound female with ~15% body fat, I generally
consume ~2,500 calories during Ironman training which does not include calories that I consume during or immediately after training. I split my 2,500 calorie daily intake into 4-6 400-600 calorie meals consisting of combinations of carbohydrate and protein and a whole lot of colorful fruits and vegetables. A typical day of eating for me includes 1) Breakfast: Oatmeal blended with granola, berries, almonds, and milk along with Naked Juice, 2) Lunch: Vegetarian turkey sandwich with lettuce, tomato, cheese on whole grain bread, vegetable soup or salad, a piece of fruit, and low-fat chocolate milk, 3) Afternoon snack: Fruit smoothie prepared with yogurt, juice, and frozen fruit or an energy bar and piece of fruit, 4) Dinner Large salad plus a pasta dish prepared with soy-meat, 5) Evening Snack: Small bowl of granola with almonds and nonfat milk.
TIP #2 Stay hydrated
Aim at drinking half your body weight (pounds) in fluid ounces each day. This does not include your morning cup of Joe or any other caffeinated beverage but it does include any fluid you consumed at rest that is liquid at room temperature (e.g., juice, milk, broth). In the 1-2 hours prior to your workouts, tap off your fluid tank by finishing one water bottle full of fluid (~16-24 ounces). During your workouts, aim at drinking 5-12 ounces of fluid intake every 20 minutes. Carry a water bottle or fuel belt with you if going on routes where no water fountains are available. Opt for a sports drink containing electrolytes when your training extends beyond 90 minutes. Rehydrate with a sports drink after a workout if you find your urine color tending towards a bright yellow color rather than clear or you have lost a significant amount of weight (1 pound or more)!
TIP #3 Eat prior to high intensity or long duration workouts.
To ensure optimal energy levels during high intensity or long duration (>90 minutes) training, aim at consuming ½ your lean body weight in carbohydrate grams for every hour prior to starting your workout. For most female triathletes, this equates out to be 45-60 grams of carbohydrates (~200-250 calories) for every hour prior to starting; an energy bar or a piece of whole grain toast spread lightly with peanut butter and topped with 1 sliced banana would be sample snack ideas for 1 hour prior to your workouts. For most male triathletes, this equates out to be 60-75 grams of carbohydrate (~250-300 calories) for every hour prior to starting; a banana and an energy bar or a small bowl of Special K cereal topped with strawberries and nonfat milk and a glass of orange juice would be sample snacks 1 hour prior to starting your workouts. Make sure to minimize the amount of fiber, protein, and fat in the meal, as these three nutrients will slow down digestion and potentially cause gastrointestinal problems (e.g., diarrhea) during your workout. Also, make sure to drink fluids with your meal to ensure optimal absorption of the nutrients.
TIP #4 Be sure to refuel when training longer than >90 minutes.
To optimize fuel usage (burn fat, spare your limited carbohydrate stores), be sure to start refueling after 90 minutes of training. For every hour beyond 90 minutes, aim at ½ gram of carbohydrate (essential in all races lasting longer than 90 minutes) and up to 1/8 gram of protein (desirable when training for Half Ironman and Ironman distance races) per pound of lean body weight. Again, for most females, this equates out to be 45-60 grams of carbohydrate, which could be replenished by consuming 1 energy gel with electrolyte enhanced water every ½ hour beyond 90 minutes of training. For male triathletes, an hourly dosing of 60-75 grams of carbohydrates is generally warranted. This could be fulfilled by consuming an energy gel with electrolyte enhanced water plus 8 ounces of a sports drink every half hour beyond 90 minutes of training. Opt for sports foods containing small amounts of protein (Accelerade, Perpetuem, energy bars) when training for long course triathlons.
TIP #5 After hard training efforts, eat a carbohydrate-protein combination.
Within 30 minutes after finishing, aim at consuming ½ gram of carbohydrate and 1/8 gram of protein per pound of lean body weight. For most female triathletes, a 200-250 calorie snack is appropriate whereas most male triathletes will require closer to 300+ calories for post workout replenishment. At this time, you could opt for a sports food or you can go for real food. Some of my favorite post-workout recovery foods include low-fat chocolate milk, smoothies with a protein boost, peanut butter/honey/banana sandwiches, salted pretzels dipped in yogurt, and cottage cheese/fruit combinations. Meal replacement shakes like Boost and Ensure also provide a convenient nutritional punch when time is at a minimum.
Interested in customized meal planning and sports nutrition coaching? Kim Brown, MS, RD has worked with athletes worldwide, creating menus specific to individual training and metabolic demands and designed to help maximize endurance performance. Information on my programs can be found at www.kbnutrition.com . Kim can be reached at email@example.com .
To be published in an upcoming Triathlete Magazine issue!!!
Thursday, June 11, 2009
Swim Goes A Little Something Like This:
*I was absolutely unprepared for that open water swim... that was literally the first time I've stepped into open water intending to do anything but splash about leisurely ... first time to "head toward that bouy, turn, head toward that bouy, turn, head for the shore. "
*Out to the first turn and heading into the sun, I couldn't see a thing, although my goggles do have a slight tint... still couldn't see, water reflecting the light, light coming down... it's a wonder I didn't end up on the other side of the lake.
*Everyone I've talked to said open water swim = a lot of jostling... people all around you, everywhere... but they told me to get toward the back and side and find a space to swim... I tried. I really really tried... but every time I found a bubble, someone would pop it.
*The thing I find hilarious about the bubble popping was the chorus of sorries I heard through the entire swim... mine included. sorry sorry sorry sorry sorry sorry sorry... every time I poked my head up out of the water, I heard someone say sorry or said it myself. Polite? Yes.
*You probably already know the the reasoning behind the sorries, but... My mom called right as I got back to the hotel room to shower and I told her, "Mom, I grabbed so many crotches in that water today, I'm embarassed for myself!" I couldn't go two feet without putting my hand on someone... arms, legs, crotches, boobs, heads, bodies everywhere.
*I found a groove with what I would estimate 300 meters to go... I could finally put my head down and swim more than two strokes without running into anyone, having to look up to see where I was going, and just letting go of the fact that when I put my head down in lake water, I wasn't going to see anything, so quit trying... although I could see the reflection of my eyeballs in my goggles... and I have to tell you... I could see the fear in my eyes!
*Whoever came up with running out of the water onto sand... love you
*Whoever came up with running from sand to grass... love you
*Whoever came up with running from grass to pavement... don't love you
*Whoever came up with running from pavement to wood chips... hate you.
*Whoever came up with the idea of doing all this on a hill... you're a bastard
*Whoever came up with the idea of doing all this while running... you're an even bigger bastard.
*Whoever came up with the idea of doing all this BAREFOOT... you.are.the.devil.
*I had really strange cramps in my ankles coming out of the water... or maybe I should say my lower calves... first time for that part of my calf to cramp... but it made running nearly impossible, going up the hill... so I walked... I was afraid running would result in a full charley horse and I'd never get on the bike.
Biking Austin Hills:
*You know, I now see why Lance Armstrong trains in Austin... there are little hills and big hills and oh shit hills and beg for your momma hills.
*I walked the "Bitch Slap Hill" ... where they had us going down that great hill into the 90 degree turn and up the steepest of any of the hills... I got halfway up, refused to come out of the saddle, and walked up the rest of it... I was glad I was not alone... I've done a lot of alone hill walking dragging my bike, but knowing that it wasn't just me, made me feel... better... I know every woman walking up that hill dragging their bike wanted to be riding, but it was a dang hard hill, and the fact that we were in it together, just made it all better.
*There were two other hills I was really worried about... and it took me a long time to get my bike up those hills, but I did it... and I want to go ride up them again, just to prove I can do it more than once... and maybe take video footage... I could be in movies, man.
*Lesli and I drove the course on Saturday, and on Saturday, I was equal parts glad and equal parts sick... since we were going into the course blind... looking at "Bitch Slap Hill" and as CoCo called it "Oh Shit Hills" and "Holy Shit Hills" ... I was sick... but having seen it, I felt much better when I was actually riding... so if I have to go in blind again, I will drive the course, if possible.
*When I looked at my times... I felt like the ride was actually my strongest portion of the event... and I felt really proud of my cycling.
*I honestly don't remember coming back into the transition area... I think it was because I actually had shoes on
*I do remember changing from biking to running shoes
*I remember getting nearly blinded by my headband when I was trying to walk (not run) across transition to the run out.
It's Called Trail Running:
*Running is my weakest link... I'm not going to lie... I ran down the hills, but never back up them... and only managed to average a 17 minute and change pace.
*Running on wood chips? I don't know who got the discount on wood chips, but why.were.they.everywhere?
*I've determined hate running on wood chips... they move a little too fluidly under your feet.
*The grass and sand was better, but... still... not my strongest event.
*Thank god for water stations.
*Here's to the sadistic bastard that put the longest hill at the end of the race... although it was a flat finish.
So I can finally claim a medal! WOOT! I was very proud of everyone there... we've all had many personal triumphs and many personal setbacks... but at the end of the day, we all finished... and as one of my coworkers who put the running bug in my ear a few years ago likes to always remind me... A finish is a win.
Tuesday, June 9, 2009
I think I’ve started writing this several times, but it just comes rambling out. Guess there is a lot I want to say.
We arrived in Austin on Friday. The Expo was on Saturday. Elysha and I met up with my other “Tri Diva” friends to pick-up our packets, chips, swag and check-in our bikes. It was great to see and met some of them for the first time.
For me, by the time I started packing to head to the hotel I was getting nervous. I just kept repeating to myself that I couldn’t do anything any better than I have. Over the course of my training I missed a total of running 7 miles and swimming 2000m since April. In the big picture those 7 miles and 2000 m were not going to make me any faster. The rest was only going to come to me during the event.
Elysha and I woke on Sunday and were out the door pretty quickly, after prepping our hairdryer warmed Ezekiel English muffins and low fat cream cheese. We made it swiftly to the grounds and started prepping. Damn… I was nervous. I don’t think anyone really knew just what a mess I was inside.
I didn’t want to fail myself. I only wanted to prove to myself that my training was paying off; that the sacrifices my family was making that allowed me to train weren’t pointless. I needed to do just a little better. I didn’t want to fail my friends who, for some reason, seemed to have this impression that I was some super Triathlete. I’m adequate with a little touch of nuts at best. :)
As the start time drew near we made our way to the dock where the swim launched. For some reason I was confused about what wave I was in. I kept thinking age, but it was going by bib number… I was in wave 7, and in the nick of time realized it. I made my way to the front and started appropriately and pretty much immediately.
As I started to swim, I literally thanked God for something different each time I looked at the sky while taking my breath during the freestyle. I thanked him for the day, the weather, my friends, my body (yes, unbelievably so), my courage, my trust that he would take care of me. He did. My stroke was steady and I was in control of my breathing, which had been somewhat of a challenge in open water for me. I had not struggles. I didn’t have to float on my back at all. My problem was navigating through the other athletes and sighting. Easily something I can work on.
As I came out of the water my legs were just a touch heavy. I ran up to the timing mat and then slowed my pace a bit. I had a pretty good transition, but made a mental note about needing an extra water bottle to spray off my feet – they were kinda dirty and I didn’t think mulch in my cycling show would feel good.
I mounted the bike and just rode in a spinning gear for a mile or two. As I felt my legs back I was feeling more like myself. Back in 2003 I averaged 10.4 mph and got off my bike for nearly every large hill. This year I navigated all the hills on my bike, never getting off. By the end my average speed was 14.4 – I was thrilled with the improvement. By far, the best achievement for me on the bike course was completing the steep descent into the hard right turn, into a steep uphill climb. I had to come out of my seat and found myself breathing like a buffalo, but I made it to the top. I think I started crying a little right then and there! I totally remember how defeated I felt in 2003 when I had to get off my bike.
When I got to the last hill I encountered a plus-sized athlete, who reminded me of me, back in 2003. I slowed down next to her and told her to remember, “as long as you are moving forward you’re still making progress”. Someone said that to me, and it made a difference; it’s easy to forget when you’re challenging yourself beyond anything you’d done before.
I transitioned for the run pretty quickly and was on my way. I started out pretty good until this woman, slightly older than me, started chatting me up. She was telling me how she just did a half IM in Florida last week. She happened to be from the Houston area too, so we got little chatty and started wogging together. Although she was lovely company, I let my own pace slip away. I could have done better had I remained more focused, but it was worth hearing her story. I do believe she was trying to get me to drink the IM kool-aid. Uh, no thanks – need an Oly under my belt before I go to any fraction of an IM! LOL
I finally crossed the line at 2 hours 11 minutes – I didn’t make my sub 2 hour goal, but I had a great time enjoying each recognizable improvement that I made:
In April’s Lonestar, I did 300 m in 26 minutes.
At the Danskin I did 800 m in 29 minutes and had control of my breathing.
In Danskin 2003, I averaged 10.4 mph and got off my bike at all the big hills
At Danskin 2009, I averaged 14.4 and stayed on the bike and in the pedals.
At May’s Y Practice Tri my Run time 49 minutes.
At the Danskin 2009 my run was 44 minutes, and could have definitely been better had I not been yappin!
This body, the one that I despise on more days than I care to admit, brought me through all this. This is a gift that not everyone has the courage or wherewithal to enjoy and I promise to be kinder to my body (and my mind) because they (me) deserve it.
To my fellow Tri Divas…
Alana and Courtney – We made that promise in 2003 to come back to the Danskin in 2003 and do it as individuals, so really, you guys are the reason I made it back to the Danskin in 2009 and I’m glad to have returned to the event with the two of you, because even though we didn’t get a lot of time together at the event I still knew you all were there. It wouldn’t have been the same had you not been there on the same day, accomplishing the same thing. I’m not sure why you ever drank what I was giving you from that first Ride for the Roses in 2003, but I’m glad you did. Crazy loves company, I guess. Thanks for always reminding me of where I was and where I am.
Leslie – I am so proud you had a change of heart out and did the bike. I hope you take a moment to enjoy the accomplishment and don’t regret seeing the tri through its entirety. Good luck on your future swimming endeavors! I still hope to embrace my “inner fish”.
Lynn – My goodness! I can hardly believe that 4 months ago you hadn’t even had your face in the water. I know this was a challenge for you and by the grace of God and your power of persistence you came, saw and conquered… no matter what the speed, you did it, and the rest of it was “up hill” from there, so to speak! Of course I’ll continue to watch you train, but it was lovely to meet you and I hope to see you around again in “real life” when we have more time.
Drea – You self-proclaimed yourself the “fraudulent triathlete” and my heart hurts that you feel the way you do about your accomplishment. I do understand where you are coming from as you provided your reasoning, but I have to disagree. You may not have trained and made sacrifices in the way you thought or even hoped you might, but the hardest part of this race is showing up to the starting line, and you did. For whatever reason, not participating wasn’t even an option in your mind! That doesn’t happen with someone who fears challenge. You have inner strength you need to tap into a little deeper and learn not to be afraid of accomplishment in it’s finest form. You deserve to feel the grandeur of crossing that finish in its full glory (training perfectly or not). I’m sorry I didn’t have more time to get to know you, because of your strength is any indication of who you are as a person I look forward to getting to know you as well!
Jenn – I know our meeting was brief, but how awesome is it that you made the trek down here to do this tri. You are still aka “Da Fish”, and I hope to continue to watch your training and see you grow!
Angel – I had no idea of your story until the day of the tri! So you might imagine how shocked I was to find out you were a survivor and all you had gone through which brought you to that day. I realize I don’t know you… well, at all, really, but when I heard your name as you crossed the Finish I got chills. I’m glad to have caught the picture of you truly living more than surviving on that special day! Good luck to you and hope to see you again. My prayers are also with you as you continue your journey.
Elysha – How could I forget you? You know how I feel, but I am so lucky that for whatever reason we managed to connect. You are definitely like my sister from another mother. I’m so happy you enjoy an unbelievable zest for life that leads you to living it fully and with fun and laughter. I’m glad to be a part of it now too! It helps that you’re a little crazy and easily persuaded to do these crazy events with me – thanks for being right there with me in the thick of it! And no, YOU Rock. :)
And to the other Tri Divas that I don’t really know all that well: As I hear pieces of each of your stories I’m amazed by each one of you. I only hope I get another opportunity to see you all again!
Thursday, June 4, 2009
Tuesday, June 2, 2009
Knowing your number before the expo will save you time since you won't have to fight the crowd to check the board outside the expo center.