Internal Mono(b)log

Surprising info in this article from TrainingPeaks.com.

Official Blog of TrainingPeaks » Blog Archives » Antioxidants: Protection for Your Body or Brake on Training Effects?.

If you haven’t tried Chia Chargers yet, you owe it to ourself to go to their site and order some RIGHT NOW.

No, seriously, these little pucks of glory pack quite the punch. For the endurance athlete, camper, rock-climber, or any activity where you want sustained release, healthy natural energy in a small and portable package, the Chia Charger is for you. With all the good fats and super-foods in these guys, you’ll definitely notice the difference in your longer workouts and your recoveries. Very few simple carbs here, so if you’re looking for fast uptake carbohydrate, you’ll be looking for a glucose:fructose gel blend, but for longer-term sustained output, I really like the Chia Charger.

I’ve often wondered about what people do on Ironman or Ultra races when “nature calls”.

Seems I’m not the only person concerned with that.

LavaMagazine has a nice writeup on Racing GI upset, Fiber and how to help “manage” 🙂

Realized this morning while I was showering, post swim, that I’m really hooked on data and using it effectively to inform and guide my training toward Ironman Muskoka this fall.

At times I feel a bit like a cyborg, but I really think that the data-driven results don’t lie. Here’s the current level of my cyborg-y-ness:

• 7×24 (except when swimming) I wear a bodybugg
• when running or cycling I use a Timex Global Trainer GPS/HRM
• when swimming I use a SportCount lap counter
• I track exercise and nutrition online at TrainingPeaks.com

A few words about each of these tools and the data they provide me:

Bodybugg
The bodybugg, through a bunch of different sensors, tells you how many calories you’re actually burning while sleeping, awake, exercising, watching TV, what have you. They claim it’s 95% accurate, and to me, 95% is way better than generalized estimates based on METS or some other random equation. Unfortunately the bodybugg doesn’t work in the water (and isn’t waterproof) so it’s off and in the locker when I’m swimming.

I started with the bodybugg and the wrist receiver and “upgraded” to the bodybuggSP when it came out. The SP is still pretty rough around the edges on my Android phone, but they’re working on it. Had I known I’d be paying to beta test their software, I’d have probably waited. There are still nagging issues with the trip functions of the software on Android that are pretty annoying.

The great thing about the bodybugg is that, because you know what you’re burning, you can eat appropriately. Making sure you consume the right amount of nutrition to keep the machine functioning efficiently. More on nutrition in a minute.

Timex Global Trainer
Probably the biggest watch on the planet, the Global Trainer is an ANT+ compatible HRM, bicycle computer, and GPS device. I really like it, it does a great job, of tracking my heart-rate, speed, distance and on the bike cadence (and speed while in the trainer).

Recently I went for VO2max testing with Ian at ImFit.ca, so now I can really dial in my training to target my aerobic capacity and work at moving my anerobic base. Good stuff.

If I had an ANT+ powermeter, the Global Trainer would integrate with that too and provide even more (super useful) data to help guide my training. I’m not sure if Computrainers are ANT+ compatible, but if they were this would be über! 😉 No, I don’t currently own a computrainer, but Racermate is having a contest at the moment, so if I’m really lucky, I may win one combined with a year’s training!

The computrainers provide even more data that I’d love to sink my teeth into, like pedal stroke analysis, power output and a whole slew of others. All that combined with virtual-reality interactive cycling that would certainly make the miles pass by faster.

Sportcount
When I’m swimming I probably have the least tech helping me out and gathering data. Currently I just have a (blue) sportcount lap counter. This gives me average, fastest, slowest and total swim times and that’s about it. It’s a useful tool because after the 40th or so lap, I generally lose count. That, and counting laps tends to pull me away from focusing on technique or just zoning out to the swim. So, while not providing a lot of data, the sportcount is still super useful.

Now, Finis have released the Swimsense, which looks pretty amazing! Unfortunately with all the other training and gear expenses (read: desires for a time-trial bike), a swimsense just isn’t in the budget. Perhaps Finis would loan me one for a blog review (ahem! nudge, nudge).

TrainingPeaks.com

TrainingPeaks seems to be pretty much the de facto online tool for endurance athletes. It’s feature rich with a lot of graphs and analytics for monitoring your training, stress levels, diet, weight, nutrition over time. I generally like the site now that I’m getting used to it. It’s cool that my Timex Global Trainer interfaces directly with the site and that my coach can directly see my workouts, plan sessions for me, see my nutrition info, etc. Pretty slick.

My biggest complaint with trainingpeaks.com is that it’s built in flash. Flash was probably a great choice 5-8 years ago before html5, ajax, javascript and modern browsers, but now flash just makes websites hostile and heavy weight. Hopefully someday they fix this, but for now, I’ve grown used to the odd quirks and slow load times.

I track my workouts, my bodybugg daily data, and nutrition on trainingpeaks.com. So, onto Nutrition:

Those of you who know me, know that in Aug of 2009 I was a “pretty big guy”™. I tipped the scale at just over 250lbs and, while I considered myself pretty fit (for a guy my size) I was a long way from being a healthy weight. My wife and I did the Dr. Bernstein diet for 4 months and I lost 85lbs. More important than the weightloss, I discovered things about my diet and how I related to food and most importantly, how my body reacts to specific foods. I now maintain a diet that I strictly monitor. I closely track sodium, and the 3 macronutrients (fat, carb, and protein). My daily nutrition plan isn’t really set in stone, but does follow some pretty hard guidelines, as follows:

• I target a 500 calorie deficit based on activity and bodybugg data, I (try to) measure by weight (uncooked) all food that I eat
• I eat <= 15% of my daily calories from fat (good fat, bad fat, doesn't matter, just <= 15%)
• I try to eat between 120 and 150g of protein daily
• I fill the rest of the calories with carbs, typically of the veg variety. I stay away from processed grains as my body doesn’t react well to them (breads, pastas).
• I limit my sodium (or try to) to less than 2000mg daily – more and I bloat like the “Staypuff Marshmellow Man”

That’s about it, I’m pretty anal about it, but it gives me a lot of room to play too. I definitely don’t feel constrained by it and eating in this plan keeps my energy levels up, my digestive system happy, and my bloat down.

Have to say, I’m pretty happy with my feedback system. There are some places I’d love to improve it if I had the funds, but I definitely feel armed with more than ample data to guide me strongly forward to Ironman Muskoka.

Oh… and just because I have to… I am Iron..Man… 😀

I’ve found that in the mornings during my 1.5hr-ish swims, that my stomach is most sensitive to what I’ve put in it recently. Recently may be the night before if I ate late or a lot, or may just be whatever I ate before hopping in the pool, but something about being horizontal and rocking back and forth for 90ish minutes puts my nutrition choices to the test.

I’ve decided to use this situation as a vehicle for testing race and training nutrition. Seems logical right: if you’re frequently in conditions that challenge your gut, use those conditions to test substances that you may or may not tolerate well on race day.

I’ve started a page to track my research and happily share it with you in the hopes that you may find it useful too. The page is here. Bookmark it and revisit it often as I’ll just be updating it as I go without a lot of fanfare.

Filed under the heading of “teach a man to fish…” the NoMeatAthlete.com site has a great writeup on how to fashion your own custom and delicious smoothie.

Find the article here.

I’d yet to trip across this website, but it definitely looks interesting. Especially since I try not to eat a lot of meat AND my wife is a 20+ year vegetarian with vegan desires. Must explore!

Made this for breakfast brunch today.

Found the recipe/idea over at HealthyTippingPoint.com and embellished with stuff that we had in the fridge. Have to say it was pretty freaking good!

Thanks for the idea Caitlin!

My substitutions:

• eggwhites instead of eggs
• allegro probio skim milk cheese and a little parmesan for cheese

Nutrition based on a serving of 1/4 recipe:
Cals: 330 Fat: 10.7g Carb: 42g Pro: 19.5g Sodium: 560mg

Full analysis can be found on dailyburn here.

My favorite time to swim is “1st thing in the morning”. On weekdays this usually equates to 6am, on weekends, 8am. At either time, before I swim, I only eat something light and (hopefully) easily digestible to fuel my 4km swim.

I’ve frequently found that mid-way into my swim, I start getting food “repeats” bordering on slight (sorry) regurgitation. Now, if I were a cow, rechewing my breakfast may be pleasant and completely normal, but, well… I’m not and the digestive upset is annoying.

Typically, in the past, my route has been:

1. wake
2. make a cup of instant coffee or mate tea to drink while walking to the Y
3. eat vitamins (multi, b, c, d, e, zinc, magnesium, 369 omegas, etc)
4. eat Cacao Monkey Ginko Energy bar
5. eat banana
6. walk to Y
7. swim

I’ve tried:

• vitamins after swimming
• replace banana with dates

I’m going to try swapping out the energy bar next as, based on (sorry again) the tastes of the reflux from my last swim, I’m starting to think some of the herbal components in the bar is causing my stomach distress.

But it’s made me wonder:

What do other swimmers eat before they swim that’s light and easily digestible but gives them some energy for their morning workouts?