Written 20 January 2010.
My new Paleo based Easting Plan is amazing, especially when combined with my high intensity training plan. The plan is about getting me eating as naturally as possible to give me the energy to achieve my goals. And it works. I feel energised, and the weight is falling off.
Paleo Diets are based on the food cavemen ate when they used to run down woolly mammoths. These days it includes no alcohol, very limited amounts of starch, avoiding anything that's not fresh, avoiding everything that has been processed. I get most of my carbs from fruit and veges, protein from natural resources (in the absence of woolly mammoths, meat and fish are OK!!) and I try to consume no more than 8,500kJs a day etc). In the last 2 weeks I've lost over 2.5kgs. I now weigh 93kgs which is the lightest I've been since 1991. And what's more- I'm now starting to believe I will actually get to my target weight of 83kgs. If I get to this weight I will have lost 25kgs! So far I've lost 15kgs, which is still fantastic.
The loss of the weight has made me realise I need to tighten up my muscles, not just because I will need the strength for the adventures and challenges ahead but also so that my physical image matches my mental picture. Move the flab to muscle, from fat and flabby to lean and mean! Alright! :-) I need to start strength training, and I think it needs to be both weights and swimming. Somehow I now need to include these into my weekly training plan. (Swimming can wait until I've got some strength from weight training - and some money to pay for a swim coach)
BRICK RUNS.
Another thing. To ensure I am getting ready for distance events and other endurance adventures, I've decided to change my fast bike rides into 'brick' runs i.e. immediately after the ride, go for a run. Bike rides are now Bike AND Run!
I started today. After a really strong bike ride (average 25kph over 30 minutes) I changed my bike shirt to a run shirt and walked the hills. No running, and my legs felt sore but its a good start.
I'm looking forward to these BRICK runs. They will teach my body to respond quickly and effortlessly to TRI transitions and also to other types of muscle confusing exercises. I reckon they will also make me incredibly strong!
More later, journey on....
Word count - 409
26 February 2010
25 February 2010
Lessons of a Fast Bike Ridden Fast.
Written 18th January.
First ride on the road bike for a couple of months, and boy - was it fast! And it taught me a valuable lesson;
While the bike wants to go fast, for me to make it do so I have to have bike fitness and good riding skill. I will have to approach the bike with a more 'aggressive' attitude than I have in the past. I will now try to 'attack' my bike riding using strength, speed and skill. There's lots I need to work on, including -
- Choose gears that enable me to maintain optimum cadence at all times. Spin, dont grind.
- Improve my riding position to ensure I engage my hips and my buttocks for maximum power and endurance
- Work at increasing my Lactate Threshold so I can maintain a high cadence for longer. Progressively go faster, harder and longer.
- Combine all the above to provide a base for faster and longer hill climb.
So here's my decision for today-
I will always ride the road bike fast. I will always 'attack' my bike rides by committing to high cadence, high average kph, increased lactate thresholds.
I will start off riding short and sharp and build up to fast and long. The objective will be to always achieve fast average kph and a high cadence.
I'm pleased with this decision. Its a good plan, and its a decision that goes towards completing my goal of 'Around the Bay in a Day'
More later, journey on....
Word Count - 256
First ride on the road bike for a couple of months, and boy - was it fast! And it taught me a valuable lesson;
While the bike wants to go fast, for me to make it do so I have to have bike fitness and good riding skill. I will have to approach the bike with a more 'aggressive' attitude than I have in the past. I will now try to 'attack' my bike riding using strength, speed and skill. There's lots I need to work on, including -
- Choose gears that enable me to maintain optimum cadence at all times. Spin, dont grind.
- Improve my riding position to ensure I engage my hips and my buttocks for maximum power and endurance
- Work at increasing my Lactate Threshold so I can maintain a high cadence for longer. Progressively go faster, harder and longer.
- Combine all the above to provide a base for faster and longer hill climb.
So here's my decision for today-
I will always ride the road bike fast. I will always 'attack' my bike rides by committing to high cadence, high average kph, increased lactate thresholds.
I will start off riding short and sharp and build up to fast and long. The objective will be to always achieve fast average kph and a high cadence.
I'm pleased with this decision. Its a good plan, and its a decision that goes towards completing my goal of 'Around the Bay in a Day'
More later, journey on....
Word Count - 256
Me as a Soul Athlete
Written 14th January 201o
"Do, or dont do. There is no try" Buddhist wisdom from Yoda.
Buddhism says success is in the act of doing and not in some arbitrary definition of success. So if it's not to win races or to complete distance challenges why am I on this journey? What's my purpose?
I heard a story recently about the TV show 'Stargate'. Apparently it's about going through a Stargate into a whole new universe, a place where things look the same but everything is different. To me this is what being a 'soul athlete' is all about...... To really find the true me by going through my own personal stargate of self-imposed mental limitations to arrive at a new reality - my own next realm.
There's an old saying that talks about 'finding the field out beyond where true understanding can be found'. I believe I will find this field of understanding by pushing my body to find new 'stargates' and to pushing my body and mind through them.
This is why I am on this journey. It's also why I have related it to Don Quixote. He, and I, dared to dream of a better world. My 'better world' starts with gaining a true understanding of myself and from there, starting to make sense of the ways things are, and might be.
The concept of 'stargates' to understanding is an exciting combination of buddhism and distance athleticism. It resonates deeply with me and it's why I'm on this journey.
So why am I doing this? Its to find myself, to make some sense out of my life, and to hopefully give it greater meaning.
More later, journey on.
Word count - 279.
"Do, or dont do. There is no try" Buddhist wisdom from Yoda.
Buddhism says success is in the act of doing and not in some arbitrary definition of success. So if it's not to win races or to complete distance challenges why am I on this journey? What's my purpose?
I heard a story recently about the TV show 'Stargate'. Apparently it's about going through a Stargate into a whole new universe, a place where things look the same but everything is different. To me this is what being a 'soul athlete' is all about...... To really find the true me by going through my own personal stargate of self-imposed mental limitations to arrive at a new reality - my own next realm.
There's an old saying that talks about 'finding the field out beyond where true understanding can be found'. I believe I will find this field of understanding by pushing my body to find new 'stargates' and to pushing my body and mind through them.
This is why I am on this journey. It's also why I have related it to Don Quixote. He, and I, dared to dream of a better world. My 'better world' starts with gaining a true understanding of myself and from there, starting to make sense of the ways things are, and might be.
The concept of 'stargates' to understanding is an exciting combination of buddhism and distance athleticism. It resonates deeply with me and it's why I'm on this journey.
So why am I doing this? Its to find myself, to make some sense out of my life, and to hopefully give it greater meaning.
More later, journey on.
Word count - 279.
18 February 2010
The Improbable Dream is a VERY Personal Journey
Written 13th January 2010.
All this recent time on my own; sweating, swearing, gasping for air, pushing myself to new heights (heights that I alone can see or even dream - and perhaps others might not even think they were heights!) has taught me many things but one above all - This is a very personal journey.
I know it sounds obvious but its a truth that you can know mentally yet it takes a while to learn emotionally. This is my journey, no one can do it for me. There's no one else on the bike pushing up the hill, there is no one else pushing through those last few yards when the legs are burning, there's no one else getting out of bed when its cold, there's no one else.
Ok but there's more - Other people can provide some support, offer occassional assistance and guidance, and even act as role model or motivator but after all is said and done, I must do all of this myself. I cant rely on others to do the hard yards, to plan, to sweat, to motivate. And fair enough- the only 'role' of the people I meet along the way is to help me learn, to add great colour and interest to my life - an activity that is fundamentally a solo effort. They have their life to live and I have mine. I'm looking forward to meeting and interacting with these others, people who will add much to the overall story of the journey.
there is much I must do for myself. And like all journeys, the devil (or rather, the success) is in the detail. It's also in the attitude of the individual - me!
Basically, achieving a goal like this is a project management issue. And thats good, cause I'm trained in project management.
Apart from the more obvious issues, some of the major 'headings' I will need to get my head around are -
* Planning of training and activities including training plans, choosing equipment, understanding intensity and duration, training and eating while travelling plus lots others.
*Decision Making of an athlete, including time management, sourcing events/ activities
*Preparing for each event including tapering, logistics, finances
*Executing the event - timing for each sector, food and water for the event
*Enjoying myself during training and executing, including time on my own
So we're not just talking a simple training program here, we're talking about a complex project management exercise. And yes, I think it will be fun.
Journey on.
Word Count - 395
All this recent time on my own; sweating, swearing, gasping for air, pushing myself to new heights (heights that I alone can see or even dream - and perhaps others might not even think they were heights!) has taught me many things but one above all - This is a very personal journey.
I know it sounds obvious but its a truth that you can know mentally yet it takes a while to learn emotionally. This is my journey, no one can do it for me. There's no one else on the bike pushing up the hill, there is no one else pushing through those last few yards when the legs are burning, there's no one else getting out of bed when its cold, there's no one else.
Ok but there's more - Other people can provide some support, offer occassional assistance and guidance, and even act as role model or motivator but after all is said and done, I must do all of this myself. I cant rely on others to do the hard yards, to plan, to sweat, to motivate. And fair enough- the only 'role' of the people I meet along the way is to help me learn, to add great colour and interest to my life - an activity that is fundamentally a solo effort. They have their life to live and I have mine. I'm looking forward to meeting and interacting with these others, people who will add much to the overall story of the journey.
there is much I must do for myself. And like all journeys, the devil (or rather, the success) is in the detail. It's also in the attitude of the individual - me!
Basically, achieving a goal like this is a project management issue. And thats good, cause I'm trained in project management.
Apart from the more obvious issues, some of the major 'headings' I will need to get my head around are -
* Planning of training and activities including training plans, choosing equipment, understanding intensity and duration, training and eating while travelling plus lots others.
*Decision Making of an athlete, including time management, sourcing events/ activities
*Preparing for each event including tapering, logistics, finances
*Executing the event - timing for each sector, food and water for the event
*Enjoying myself during training and executing, including time on my own
So we're not just talking a simple training program here, we're talking about a complex project management exercise. And yes, I think it will be fun.
Journey on.
Word Count - 395
A good recovery
Written 16th January 2010
Felt surprisingly good after my big hike (see previous post) although as the day wore on I was suprised to realise I really was quite tired - not muscle tired so much, more 'body tired'. I felt 'knackered' (a fabuloulsy technical term!)
However in the morning, despite a little bit of soreness,my motivation was high so to keep my training going and to loosen my legs I fast-walked the four short hills near my place and finished with a 5 minute jog home.
It was amazing. I bounded up the hills with lots of energy and oxygen, and felt fantastic. The run home was really strong too - Felt like i could have run for miles.
Then wham - I felt buggered for the rest of the day. Still, I am really pleased with how well I pulled up, and how motivated I am. Life is good! I feel happy!
:-)
Journey on....
Word count - 143
Felt surprisingly good after my big hike (see previous post) although as the day wore on I was suprised to realise I really was quite tired - not muscle tired so much, more 'body tired'. I felt 'knackered' (a fabuloulsy technical term!)
However in the morning, despite a little bit of soreness,my motivation was high so to keep my training going and to loosen my legs I fast-walked the four short hills near my place and finished with a 5 minute jog home.
It was amazing. I bounded up the hills with lots of energy and oxygen, and felt fantastic. The run home was really strong too - Felt like i could have run for miles.
Then wham - I felt buggered for the rest of the day. Still, I am really pleased with how well I pulled up, and how motivated I am. Life is good! I feel happy!
:-)
Journey on....
Word count - 143
The Cross Trainer rocks!
Written 11 Jan 2010
My plan today was to hit the treadmill for interval runs. The 4pm timeslot I chose was dumb 'cause all the machines were in use so rather than give up I decided to see what I could do on the X-trainer. Turns out this is a great machine - this little baby will really help me build my fitness.
The good thing is it vaguely resembles the position of standing up on the bike and so it works the quads hard, and the glutes etc. Best of all..... does it work the lungs!!!
I think I will use it to build my aerobic endurance for hills - both in technique (dont grip the bars, pushdown with the heal, weight over the crank etc) and with general endurance fitness/ lactate levels.
So decision time!! I will build this machine into my weekly training during my base phase- I'll work at quickly increasing the resistance level, go as long as possible, try for high cadence and increasing power. Basically, just keep builiding a strong base on this machine, and from this machine.
Today I did 20minutes at Level 6, 51rpm, 1.66kms, 149 cals and my heart rate was in the 130-150 zone. I'm sure this will improve quickly
Journey on.....
Word count - 209
My plan today was to hit the treadmill for interval runs. The 4pm timeslot I chose was dumb 'cause all the machines were in use so rather than give up I decided to see what I could do on the X-trainer. Turns out this is a great machine - this little baby will really help me build my fitness.
The good thing is it vaguely resembles the position of standing up on the bike and so it works the quads hard, and the glutes etc. Best of all..... does it work the lungs!!!
I think I will use it to build my aerobic endurance for hills - both in technique (dont grip the bars, pushdown with the heal, weight over the crank etc) and with general endurance fitness/ lactate levels.
So decision time!! I will build this machine into my weekly training during my base phase- I'll work at quickly increasing the resistance level, go as long as possible, try for high cadence and increasing power. Basically, just keep builiding a strong base on this machine, and from this machine.
Today I did 20minutes at Level 6, 51rpm, 1.66kms, 149 cals and my heart rate was in the 130-150 zone. I'm sure this will improve quickly
Journey on.....
Word count - 209
15 February 2010
Maybe its possible after all !!!
Written Friday 15th January
'Victory belongs to those who believe in it the most, and those who believe in it the longest.' Colonel Doolittle.
Today I overcame my inner voice to fast-walk a marathon distance - and in the January heat too!!
I left at 6am after a good protein-based breakfast and walked to the far end of Manly and back again, a distance of 43km in a reasonable time. So what? I done this before. Why do I think this changes anything?
Because I talked myself into not quitting, to not giving up. All day I had a sore knee and I kept thinking about the doctor telling me yesterday that my heamoglobin was low and this would make it hard to be a distance athlete. Also in my mind was Shirl's advice to 'catch a train home if it started getting too hot or if the knee starts to hurt.' All these things kept playing on my mind and I made a few unscheduled stops because of my knee, the heat and tiredness. So I had plenty of reasons to quit. Despite deciding to quit several times I eventually overcame my mind, finished the course and completed my target for the day. It was a tough day - physically and mentally- and I got there in the end. Here's what I learnt -
1. It feels better to finish than to quit. Both feelings last a long time. Finishing feels better than any mild discomfort during the exercise. What's more, if I'd stopped at say the 30km mark and caught the train back home I'd have let myself down and still have sore legs. By finishing I keep my commitments to myself, I made the sort of decisions that distance athletes make, I ended up feeling great about myself and I did it despite a sore knee and legs.
2. I learnt to enjoy the discomfort, it can feel good. I know the hurt will stop eventually but while it goes on, it helps me to learn more about myself. Not sure what that is just yet, but as I push myself further I know I'll learn. (On previous long hikes I started seeing into myself. Once I saw a room with some sort of buddhist chrystal in the middle and on the walls there were pictures displaying my memories. Very nice- some sort of mental graphic depiction of my inner self.) So I actually look forward to more 'tiredness'
3. I need to learn more about re-fuelling. I drank a number of Gatorades and had a few sport gels so I had plenty of carbs, along with lots of water. I also ate a small protein bar at 20kms. Did it help? I guess so but I had trouble feeling it. Did it do any harm? Did I do too much? Too little? I dont know. I'll have to read more and then try to connect with what's going on 'inside' me.
For the overall walk I was strong for the first 20kms but by the time I got to the Manly foreshore my knee was hurting. Near the Wynnum Pool I had to sit down for a while and then I needed to stretch my knee when I started again. At the turnaround point I was hot, sore and tired but OK. On the way back I kept arguing with myself as to stop or not but by the time I got to the top of the Manly foreshore - with only 10ks to go I knew I'd complete it, even though I physically had to walk past Lota station. The last stretch - Collingwood Rd - was very slow and hot. A bottle of soft drink that I bought and drank at Thornside did not help!
Aftermath - I iced my knee and legs and was thankfully it was not very sore the next day. On Day 2 & 3 I was weary both mentally and a bit physically.
Overall,a very good effort. Great to know I can overcome my mind and my doubts. And it feels great to have made the right decisions when tired and/or challenged.
More later, journey on.
Word count - 677
'Victory belongs to those who believe in it the most, and those who believe in it the longest.' Colonel Doolittle.
Today I overcame my inner voice to fast-walk a marathon distance - and in the January heat too!!
I left at 6am after a good protein-based breakfast and walked to the far end of Manly and back again, a distance of 43km in a reasonable time. So what? I done this before. Why do I think this changes anything?
Because I talked myself into not quitting, to not giving up. All day I had a sore knee and I kept thinking about the doctor telling me yesterday that my heamoglobin was low and this would make it hard to be a distance athlete. Also in my mind was Shirl's advice to 'catch a train home if it started getting too hot or if the knee starts to hurt.' All these things kept playing on my mind and I made a few unscheduled stops because of my knee, the heat and tiredness. So I had plenty of reasons to quit. Despite deciding to quit several times I eventually overcame my mind, finished the course and completed my target for the day. It was a tough day - physically and mentally- and I got there in the end. Here's what I learnt -
1. It feels better to finish than to quit. Both feelings last a long time. Finishing feels better than any mild discomfort during the exercise. What's more, if I'd stopped at say the 30km mark and caught the train back home I'd have let myself down and still have sore legs. By finishing I keep my commitments to myself, I made the sort of decisions that distance athletes make, I ended up feeling great about myself and I did it despite a sore knee and legs.
2. I learnt to enjoy the discomfort, it can feel good. I know the hurt will stop eventually but while it goes on, it helps me to learn more about myself. Not sure what that is just yet, but as I push myself further I know I'll learn. (On previous long hikes I started seeing into myself. Once I saw a room with some sort of buddhist chrystal in the middle and on the walls there were pictures displaying my memories. Very nice- some sort of mental graphic depiction of my inner self.) So I actually look forward to more 'tiredness'
3. I need to learn more about re-fuelling. I drank a number of Gatorades and had a few sport gels so I had plenty of carbs, along with lots of water. I also ate a small protein bar at 20kms. Did it help? I guess so but I had trouble feeling it. Did it do any harm? Did I do too much? Too little? I dont know. I'll have to read more and then try to connect with what's going on 'inside' me.
For the overall walk I was strong for the first 20kms but by the time I got to the Manly foreshore my knee was hurting. Near the Wynnum Pool I had to sit down for a while and then I needed to stretch my knee when I started again. At the turnaround point I was hot, sore and tired but OK. On the way back I kept arguing with myself as to stop or not but by the time I got to the top of the Manly foreshore - with only 10ks to go I knew I'd complete it, even though I physically had to walk past Lota station. The last stretch - Collingwood Rd - was very slow and hot. A bottle of soft drink that I bought and drank at Thornside did not help!
Aftermath - I iced my knee and legs and was thankfully it was not very sore the next day. On Day 2 & 3 I was weary both mentally and a bit physically.
Overall,a very good effort. Great to know I can overcome my mind and my doubts. And it feels great to have made the right decisions when tired and/or challenged.
More later, journey on.
Word count - 677
14 February 2010
Motivation overcomes Sore Back
Written 12th January 2010
Today I learnt about motivation, and how much more I have inside me than I realise. A sore back muscle caused me to cancel the scheduled weight session and yet I eventually replaced it with the strongest gym interval run so far - A fast speed (12kph) for 100 secs at a time (longest yet) for 50 minutes.
Yet really, it was all in my mind. Here's why....
While checking my emails I found an emailed training plan 'for beginnings' for the Gold Coast 1/2 marathon. The plan started today with a '20 minute run'. While I cant easily run 20 minutes at the moment I know I can currently walk/ run the half marathon distance in less than three hours which is the cut-off time. I now just have to increase my running time.
I had a good long think about my goals and I made a GOAL decision - I will complete the Gold Coast Marathon this year in a competitive time.
2 key points -
1. My goal is to finish not necessarily run the whole thing.
2. My objective is to experience my first distance running event - It's a another definate step on the way to a full marathon/ an ultra marathon / ironman triathlon
So this leads me to my thoughts about The Power of Motivation - On the strength and excitement of my decision I went to the gym, and with my back still sore I ran the long hard session. I finished with plenty in the tank, although hot and tired. There's four reasons I can think of for the good session-
1. I was motivated by my decision. Motivation is an amazing thing!
2. My training to date is starting to have a noticeable effect on my performance
3. During the session I listened to a podcast about running ultra-marathons and this added extra motivation.
4. I have power-walked the 1/2 marathon distance a couple of times now and this is great encouragement to keep getting better/ stronger. In my mind I KNOW I can do it
This session proves I can do more than I realise. Now i just need to find my true physical limits. I know I will be amazed, surprised and energised. I can hardly wait.
More later, journey on.
Word Count - 378
Today I learnt about motivation, and how much more I have inside me than I realise. A sore back muscle caused me to cancel the scheduled weight session and yet I eventually replaced it with the strongest gym interval run so far - A fast speed (12kph) for 100 secs at a time (longest yet) for 50 minutes.
Yet really, it was all in my mind. Here's why....
While checking my emails I found an emailed training plan 'for beginnings' for the Gold Coast 1/2 marathon. The plan started today with a '20 minute run'. While I cant easily run 20 minutes at the moment I know I can currently walk/ run the half marathon distance in less than three hours which is the cut-off time. I now just have to increase my running time.
I had a good long think about my goals and I made a GOAL decision - I will complete the Gold Coast Marathon this year in a competitive time.
2 key points -
1. My goal is to finish not necessarily run the whole thing.
2. My objective is to experience my first distance running event - It's a another definate step on the way to a full marathon/ an ultra marathon / ironman triathlon
So this leads me to my thoughts about The Power of Motivation - On the strength and excitement of my decision I went to the gym, and with my back still sore I ran the long hard session. I finished with plenty in the tank, although hot and tired. There's four reasons I can think of for the good session-
1. I was motivated by my decision. Motivation is an amazing thing!
2. My training to date is starting to have a noticeable effect on my performance
3. During the session I listened to a podcast about running ultra-marathons and this added extra motivation.
4. I have power-walked the 1/2 marathon distance a couple of times now and this is great encouragement to keep getting better/ stronger. In my mind I KNOW I can do it
This session proves I can do more than I realise. Now i just need to find my true physical limits. I know I will be amazed, surprised and energised. I can hardly wait.
More later, journey on.
Word Count - 378
Lessons on the Moutain Bike
Written Sunday 10th January.
A good bike ride this morning on the mountain bike. Rode a suburban/ part rural route via the Capalaba - Mt. Gravatt Rd and tried to ride up the long hills standing up (to keep a high average kph for the whole ride.) Unfortunately I still cant stand up for long but I was strong for a lot more of each hill than I expected. So I did Ok and was happy with the effort (for now!)
One weird thing happened; I was riding along in my own world, totally vagued out thinking about other things when some really good riders surprised me by riding fast past me. I realised I had started riding much slower than I expected. Ooops.
Did a fast ride back from Victoria Point to meet with friends for morning tea- amazed at how fast I could ride and it seems to me I never really know how much I can actually do - until I do it!
Lessons from today....
1. Learn to focus - dont vague out during the ride. Bike riding is not the time to be thinking of other things, it's a time for training, a time to focus on speed, power and technique.
2. Push myself harder but not too hard- Find out my limits while still staying within my base training program.
More later, journey on.
Word Count 225.
A good bike ride this morning on the mountain bike. Rode a suburban/ part rural route via the Capalaba - Mt. Gravatt Rd and tried to ride up the long hills standing up (to keep a high average kph for the whole ride.) Unfortunately I still cant stand up for long but I was strong for a lot more of each hill than I expected. So I did Ok and was happy with the effort (for now!)
One weird thing happened; I was riding along in my own world, totally vagued out thinking about other things when some really good riders surprised me by riding fast past me. I realised I had started riding much slower than I expected. Ooops.
Did a fast ride back from Victoria Point to meet with friends for morning tea- amazed at how fast I could ride and it seems to me I never really know how much I can actually do - until I do it!
Lessons from today....
1. Learn to focus - dont vague out during the ride. Bike riding is not the time to be thinking of other things, it's a time for training, a time to focus on speed, power and technique.
2. Push myself harder but not too hard- Find out my limits while still staying within my base training program.
More later, journey on.
Word Count 225.
05 February 2010
Managing Food Intake while travelling
My first week on the road since starting my food/ fuel regime has shown me how much I have to learn about travel and food.
After 4 weeks of eating at home and learning how to get the balance right each day I got it totally wrong over the last three days. I did everything wrong - ate irregularly, ate too smaller meals then overcompensated with large meals, bought junk like sugary lollies to feed my late afternoon hunger AND – hang my head in shame – succumbed to a MacDonald’s burger meal today on the way home (a 3 hour drive. The only good thing is I didn’t exceed my overall daily kilojoule target. Stuffed up the balance (fat content, protein balance, bad sugars, eating times etc) but my daily exercise sessions combined with the overall daily kJ probably means I haven’t put on any weight and may have even lost a little.
But all that does is show me how much I need to do to work out my food regime while away from home. Here’s a few things to start –
1. Take breakfast with me on the road – I already know it’s a good start to the day so I should take it with me. (Buy tubs of yoghurt and fruit each day. Also take a bowl and spoon from home)
2. Find good, healthy snacks to take in a container on the road – nuts, seeds etc like now but also add dried fruit for my sweet tooth
3. Ensure I eat regularly (constantly) throughout the day - especially fruit, nuts and trail bars. Avoid peaks and troughs of hunger.
4. Choose dinner carefully – big steaks are OK but watch the watery veges and the chips/ potato bake.
5. Plan meals as much as I can before going on the road, then get my head right as to my commitments to fuelling and to weight.
6. Take the small food scales, my daily food log, the Calorie Counter and a calculator.
7. Remind myself fuel is as important as exercise and rest
So it’s been an interesting week. I’ve made lots of mistakes and realised I have a lot to learn. Pleasingly, I’m looking forward to working it out.
More later.... journey on!
Word Count - 374
After 4 weeks of eating at home and learning how to get the balance right each day I got it totally wrong over the last three days. I did everything wrong - ate irregularly, ate too smaller meals then overcompensated with large meals, bought junk like sugary lollies to feed my late afternoon hunger AND – hang my head in shame – succumbed to a MacDonald’s burger meal today on the way home (a 3 hour drive. The only good thing is I didn’t exceed my overall daily kilojoule target. Stuffed up the balance (fat content, protein balance, bad sugars, eating times etc) but my daily exercise sessions combined with the overall daily kJ probably means I haven’t put on any weight and may have even lost a little.
But all that does is show me how much I need to do to work out my food regime while away from home. Here’s a few things to start –
1. Take breakfast with me on the road – I already know it’s a good start to the day so I should take it with me. (Buy tubs of yoghurt and fruit each day. Also take a bowl and spoon from home)
2. Find good, healthy snacks to take in a container on the road – nuts, seeds etc like now but also add dried fruit for my sweet tooth
3. Ensure I eat regularly (constantly) throughout the day - especially fruit, nuts and trail bars. Avoid peaks and troughs of hunger.
4. Choose dinner carefully – big steaks are OK but watch the watery veges and the chips/ potato bake.
5. Plan meals as much as I can before going on the road, then get my head right as to my commitments to fuelling and to weight.
6. Take the small food scales, my daily food log, the Calorie Counter and a calculator.
7. Remind myself fuel is as important as exercise and rest
So it’s been an interesting week. I’ve made lots of mistakes and realised I have a lot to learn. Pleasingly, I’m looking forward to working it out.
More later.... journey on!
Word Count - 374
Lactate Runs are Great Fun
Written 3rd February 2010
I have often wondered about this thing called ‘A Lactate Run’. Apparently it occurs when you push yourself so hard your body goes from an ‘aerobic’ state to ‘anaerobic’. My understanding is it’s when your body runs out of oxygen after extended hard exercise, and your muscles are forced to operate from energy stored within. This energy releases lactate acid into the blood and eventually forces you to slow down. The good news is aerobic endurance is increased by hitting the anaerobic level, and pushing the level of your ‘Lactate Threshold Heart Rate’ (LTHR) further up the scale. By training at Lactate level, overall fitness improves.
I’ve wondered about it but never experienced it. That changed today – yep! I hit the lactate level. And it felt great....
You see, I was scheduled to do a long bike ride but some unexpected commitments meant I didn’t have the time. Instead I went for an easy 60 minutes ride - or so I thought. After the first 10 minutes I realised I felt great today and I had a ‘lot in the tank’ so I started going harder. And harder. And longer. And longer. Harder and longer than I ever have. Boy, did it feel great. On several of the flat straights I was hitting high 30s and although my lungs were gasping for air and my quads were burning, I just kept going and going. Eventually I had to slow down. And each time I did, I felt sad and a bit disappointed - I wanted to do more. My eventual Average KPH was my only second best time ever but that didn’t matter too much. I am just really pleased I am now physically and mentally strong enough to get to this level, and I am really looking forward to doing it again. I’m also looking forward to not only getting there on the bike but also being able to do it on my runs (although I realise this will be a while off).
Afterwards I learnt some good things-
1. Lactate Runs are exhausting- I was desperately tired all day and into the night. I will need coping strategies if I am going to do a lactate run before work. I also will need to realise there is a limit to how many I can do each week – rest and recovery is important
2. Food becomes critical – I was ravenous all day and ended up eating crap to satisfy the hunger. I will need to rethink my food plan for Lactate ‘days’
3. Lactate Runs are physically and emotionally draining – I felt a bit sick all day and I was a bit out of sorts (hunger didn’t help). Again, I will need strategies to manage this.
4. Lactate takes a while to leave the body – I still felt off all night, more than 12 hours later.
Overall though, the main lesson was how much fun they are- I reckon they could become addictive!
More later. Journey on!
Word Count - 496
I have often wondered about this thing called ‘A Lactate Run’. Apparently it occurs when you push yourself so hard your body goes from an ‘aerobic’ state to ‘anaerobic’. My understanding is it’s when your body runs out of oxygen after extended hard exercise, and your muscles are forced to operate from energy stored within. This energy releases lactate acid into the blood and eventually forces you to slow down. The good news is aerobic endurance is increased by hitting the anaerobic level, and pushing the level of your ‘Lactate Threshold Heart Rate’ (LTHR) further up the scale. By training at Lactate level, overall fitness improves.
I’ve wondered about it but never experienced it. That changed today – yep! I hit the lactate level. And it felt great....
You see, I was scheduled to do a long bike ride but some unexpected commitments meant I didn’t have the time. Instead I went for an easy 60 minutes ride - or so I thought. After the first 10 minutes I realised I felt great today and I had a ‘lot in the tank’ so I started going harder. And harder. And longer. And longer. Harder and longer than I ever have. Boy, did it feel great. On several of the flat straights I was hitting high 30s and although my lungs were gasping for air and my quads were burning, I just kept going and going. Eventually I had to slow down. And each time I did, I felt sad and a bit disappointed - I wanted to do more. My eventual Average KPH was my only second best time ever but that didn’t matter too much. I am just really pleased I am now physically and mentally strong enough to get to this level, and I am really looking forward to doing it again. I’m also looking forward to not only getting there on the bike but also being able to do it on my runs (although I realise this will be a while off).
Afterwards I learnt some good things-
1. Lactate Runs are exhausting- I was desperately tired all day and into the night. I will need coping strategies if I am going to do a lactate run before work. I also will need to realise there is a limit to how many I can do each week – rest and recovery is important
2. Food becomes critical – I was ravenous all day and ended up eating crap to satisfy the hunger. I will need to rethink my food plan for Lactate ‘days’
3. Lactate Runs are physically and emotionally draining – I felt a bit sick all day and I was a bit out of sorts (hunger didn’t help). Again, I will need strategies to manage this.
4. Lactate takes a while to leave the body – I still felt off all night, more than 12 hours later.
Overall though, the main lesson was how much fun they are- I reckon they could become addictive!
More later. Journey on!
Word Count - 496
Subscribe to:
Posts (Atom)
