kellc09's Mentor group - CLOSED (Page 11)

 Way to go Kyla!!

Great job getting the test done!  Those things SUCK!  I do one a month in each sport until race season.  I dread them all.   BUT, they help, they are worth it    For most people, pushing themselves to the point of puking is hard.  Its hard for me.  Im used to it now, but I realized that my first 2 years of tri training, I was never really pushing.  At all!  

Kellie - I have a nutrition question. I have been reading some stuff by Nancy Clark and Monique Ryan.  They seem to support a lot of simple carb consumption before, during and after workouts.

I guess I am confused. Nancy Clark doesn't seem to distinguish all that much complex and simple carbs and really wants everyone nice and carb loaded daily.  Even when losing weight...she just wants you to watch your overall calories.

But then I read Marni Rakes stuff and she is against it and just thinks protein powder after a workout is okay. 

You know I am trying to lose weight.  I almost bought the Paleo Diet for Athletes book but I was thinking it was more of the same stuff I already know. 

During weight loss, I used to follow a bodybuilding type diet of lots of lean proteins and veggies and minimal complex carbs and minimal fruit.  I lose weight but do get the fatigued feeling. I am trying to be more balanced and have more carbs.

Am I making sense, here?  I guess I want to know if I should go with the Nancy Clark approach or the lean protein/complex carb approach for weight loss??

I ususually do two training sessions a day (at least 45 min each).

This is probably the thing I need to work on the most. The only time I can really get myself to push at all is in a race, which you can tell by looking at my training times versus my race times. Even in races I think I could push harder than I do. Do you think threshold tests are a good way to work on this and how do you use them in your training?

Hi Bronwyn! I'm sure Kellie will answer your question better, but I'm following the Paleo diet for Athletes and really think it's great. What it does different than most books that promote lean protein/vegetables/fruits is explain in great detail how to adjust this type of eating for endurance athletes. There is a training window where you will eat more simple carbs, which helps keep you fueled so you don't get the fatigue that you would if following just a low carb diet. Plus, you really can get alot of carbs with the unlimited fruits. The book describes in detail how to eat before, during, and after workouts and even at different times in your training plan, base/build/taper.  I have read lots of "diet" and nutrition books and there was lots of information in this one that I didn't know. Just my 2 cents worth

Nice loaded question    I hate nutrition questions!  I think everyone has lots of questions, including myself     Unless you are willing to go for testing, let them do the blood testing etc, to find out exactly what you need as a base metabolic rate, and then what you burn in each workout zone, it comes strictly down to a lot of experimentation to figure out how your body works best, and what helps you lose weight, and what doesnt.   

I think you should still pick up Paleo diet for athletes.   I still think it is informative enough to a endurance athlete to give it a read.  I think that because even if you dont come away sticking straight to a Paleo Diet, and you modify it a little to fit your life, it still offers up good info on when you need certain carbs, and how they help in recovery, before, and during training.    Its probably one of the better laid out books on nutrtition I have read, and doesnt load you up on carbs just to be "topped off" all the time (Ironman training excluded, were talking 15+ hours here and then you are almost always in some type of "recovery" so things become more carb heavy).  

The fact is, most dont need to be topped off all the time.  They arent working out hard enough or long enough to deplete what is already stored.   So  on that note, it also breaks down examples of how much you should be replacing in correlation to how long/intense the workout is.   And it STILL comes down to a little experimentation, but it helps give you some base knowledge that I think is properly geared to a endurance athlete.

The thing with more of a bodybuilder type diet is that it is meant to be protein heavy and thin you out. (as you know)  So lean protein and veggies are fine.    If that worked for you, go back to it, but modify it.  Throw in more fruits.  Then your getting your carbs to, but in a more healthy way.   Also for longer, and more strenuous workouts, add in a little more carbs/protein before and after workouts.     I say go back to what worked, and play with it a little so your not left feeling depleted before you even start.  

Dont know if that helped much.   But like I said, without all the scientific data of how each individual uses fuel, its still all about experimentation and choosing the right food

Thanks for the input.  I may buy the book for the timing info...

BTW, is your real name Veronica? My DD goes by Roni and is a Veronica.

I hate dealing with nutrition! So we are even!

Thank you for answering even though the question is difficult.

I am planning on doing what you recommended and just adjusting my previous diet to add some fruit.  I used to eat about 1500 calories a day.  I am increasing that with the fruit and a starchy carb at dinner (sweet potatoes or brown rice).  I should be fine with that. 

It is pathetic that it is Jan 6th and I am still planning my New Year's Resolution!

I leave for the Florida Keys seven weeks from tomorrow.  I figure if I focus real hard on my diet and training for seven weeks, I will be benefit in appearance and performance.

That sounds good..  modify what was working for you to now meet your training goals, and do that for a week or two and see how that works out.    Adding in that extra starch may be better after your workout.  (if you workout at night then problem solved).    And the fruit should help out to!

Good luck.   Its a crazy game this nutrition stuff!     But if you can find a good balance, that will be preferable for your next couple of years of training as opposed to a quickie diet that you dont end up keeping

roni_runnw - 2009-01-06 10:05 AM Nevermind. I guess I should have finished reading the thread You answered the question wonderfully Kellie!

Haha. yeah I would have directed you back to that considering I wasnt going to type it all out again

 How long have you been on Paleo?   Are you finding it works well for you and you have enough energy?  

No, but I'm asked that frequently. I was born Ronalee, too long, I didn't like it. So, in seventh grade I decided I was Roni and have gone by it ever since. 

Happy New Year everyone!!! I got back from NYC Sunday night and wasn't able to get online. Last night I didn't have the guts to come on and face the music!! I had an awesome NYE hope everyone else did as well!!! Overall the trip was fun, unfortunately it wasn't very productive.

I had planned on running every day, and that didn't happen once.  I ended up sleeping in until at least 11 everyday. Did manage one short like 20-30min lift and two 15min bike rides on a fixed gear bike, but was spinning pretty nice.

Got back to the gym yesterday and boy did my body hate my lazy . Legs were sore about 12min into a run and couldn't go any longer than 25min. Hopefully that just a warmup because week 2 starts today, and there can't be anymore set backs. Anyways, hope everyone had a more productive week than I did!!

Check out this video on Youtube:

http://www.youtube.com/watch?v=sVbwngNoHm0

If your spins don't look like that, you need to work harder!!! LOL

I just started eating paleo a week ago, and, yes, I actually feel I have more energy. Plus, without starches to fall back on most of the time I'm eating alot more fruits and veggies, which also means getting alot more nutrients. I did a 12 mile run Sunday and the fueling felt perfect. It's still early, but I think it's going to be great for me.

edited to add: I also started this way of eating because it's supposed to have antiinflammatory effects. I haven't noticed any difference there yet, but would imagine it takes a little time.

Have a question thats kinda been answered, but not really.

I want to find my proper training zones. I know this involves finding a specific Max HR or something of the like. I have a HR monitor, but its kind of old, difficult to set up properly and the watch doesn't read very well sometimes, it frequently jumps to 220+ when the HRM on the treadmill (which reads from my strap) says its 150's. What would be the best way, given the circumstances, to determine my zones??

It seems like it is real. If you read the comments below it they mention how the shake of the camera remains the same as do the movements of the coach.  That is pretty ridiculous!!

If your HRM isnt great, use speed.  For the bike, use your average speed during your Threshold test, on the run, use your pace for the Threshold test, and same for the swim.    I actually train based on my pace zones, not my HR zones.  I do know my HR zones, but they are a back up that I pay attention to, but I use the paces to train by.

 What plan are you using and how do they tell you to establish your zones?