training progress

[David Lavender]

Hey 2012 IronPeople,

 

Five or six weeks in, how are all of you doing?  I feel great, I am losing weight, and I am getting faster. I feel it is hard to manage family, work, and training. Although I am doing the best I can at all three. I haven't missed a training session and I am remaining positive.

 

I think about that finish line everyday!  My struggle is trying to find rest and my positives are my confidence and excitement.  I look forward to the tightwad series so I can practice my nutrition plan and the overall racing experience in the heat.

 

Any tips you can share or updates would be great. As a first time IMer I am interested to hear about your progress, struggles, and successes. This journey is awesome and it is great that we have each other to share this experience with.

 

I hope all of your are doing well! Keep smiling and happy training!

 

David P. Lavender

 

 

 

 

 

 

 

 

 

 

[Atkinson, Benjamin]

Training is going OK. 

Practicing nutrition is a great Idea.  I screwed up my nutrition on the 1/2 I just did and it was nice to find this out early in the season and fix it for the big one.  I was only getting about 100 to 200 calories per hour. I read that I should be around 400 to 500 so in the next 1/2 I will try and correct this.

I will also try more long brick workouts.  I know a lot of sources do not like this but there is nothing like doing a long bike and then a long run to know what your body will need.

Good luck everyone.  Keep up he hard work

Dr. Benjamin Atkinson

Assistant Professor of Neurology and Neurosurgery

Neurocritical Care/Neurotrauma

Wayne State University/Detroit Medical Center

Sent from Ipad

[Diana]

Ben,

I'm surprised to see that we should get 400 to 500 / hour in either HIM or IM. Could you please share your sources?

From what I've seen, it should be around 300kcal for IM (and I believe it's different from bike and run). I also screwed up my nutrition last time, so I'm really interested in this information.

 

Thanks,

Diana

[Kellie Kource]

Typically most nutrition sources do not advocate much over 300cals per hour, less for women and smaller athletes.  There are always acceptions to the rule, and those with iron stomachs, but I have found more people fall into less is best category with calories, but may need more electrolytes, not more calories, to satisfy their bodies needs.  

 

On the bike for longer races the body can handle more, but once you hit the run it can work against you and no one wants to be hitting every porta potty in a HIM or IM race. 

 

Exertion level can also can dictate how much your body can process, so sometimes when people are feeling low energy they will take in more calories thinking that will solve the problem, but really your exertion level is too high for that longer race, or its electrolytes your actually short on, and the nutrition just ends up sitting in your gut because the body is trying to just keep moving and using its blood flow for that (or to cool the body in hot races), and then you will get the GI upset. 

 

So, while 400-500 may work for Ben, by no means should most be trying that, and Ben will find out if that works for him on the longer bikes/runs/bricks.  Then I'm sure adjust from there! 

--
Coach Kell
www.coachkell.com

[Paul Leonard]

Attached are a number of articles collected over the past few years….  Most are PowerBar articles used for our meetings, so they’ll be biased to PB products, but some good stuff in those none-the-less.  Carmichael’s “Eat Light on Your Bike” does a good job at addressing how much to take in, but is not focused purely on IM.

 

Hope some of it helps.

 

Paul

[Eric Garnham]

I particularly like the Bonus tip in the "eat light on the bike" article.  "Supplement bars and gels with carb rich, low protein, moderate-fat 'real' foods." Does anyone know of a bento box that can fit a couple slices of pizza or will I have to put those in my special needs bag?

[Atkinson, Benjamin]

I think it was in the Be Iron Fit book that was advocating for around 400 Cal per hour for a typical 70 Kilogram man.  You are right I am not sure how much to eat and I am going to try and figure it out on some longer rides and bricks.

 

Dr. Benjamin Atkinson

Wayne State University

Critical Care Neurology/Neurotrauma

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From: Eric Garnham [eric...@gmail.com]
Sent: Tuesday, March 06, 2012 2:04 PM
To: Paul Leonard
Cc: Diana; Atkinson, Benjamin; imtc...@googlegroups.com
Subject: RE: [IMTCIron] training progress

[John F. Fleming]

I had a PB&J sandwich on board for my first half, which was awesome at Mile 28 -- but very messy.  I have not tried real food on the bike since.

---

From: imtc...@googlegroups.com [mailto:imtc...@googlegroups.com] On Behalf Of Eric Garnham

Sent: Tuesday, March 06, 2012 2:04 PM
To: Paul Leonard
Cc: Diana; Atkinson, Benjamin; imtc...@googlegroups.com
Subject: RE: [IMTCIron] training progress

[Corey Strauch]

Uncrustables (frozen pb&j) for my 1st half. Similar to john's experience. Every once and awhile on a training ride but not a race anymore.

Naz just sets up his real food in T1 & T2

Corey Brian Strauch, FD

Brian Arthur Strauch 

Funeral Homes & Cremation Services

570-842-3098

570-343-0413

www.strauchfuneralhomes.com

[Paul Kozlowski]

I was just thinking too that Naz should have some great tips for nutrition and recovery in transition.

Paul Kozlowski

Sent from my iPhone

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