Mndymond and Disturbed275's Awesome SBR Mentor group---Full! (Page 11)

I keep it pretty light on recovery weeks. I keep my heart rate in the fat burning zone. When I used to travel for work, I'd do the hotel stairs for like 20 mins or so after breakfast. I always found it hard to actually get in real gym time since when i'd be done with meetings, we'd have to have dinner, etc, etc.

Thanks!  Meetings/ dinners keep my time super packed - so I know where you're coming from.

I just tried the custom training plan builder and it's awesome (Programs- Free Programs- Custom in the pull down.)  I was able to play with all of the distances to get a plan that looked good for a half iron relay swim followed by an Xterra.  I chose an Olympic plan but increased the swim length (1800) and decreased the bike (18m) and run (5m).  To get a plan that would align to my somewhat strange race plan.  I totally want to sign up to dump it into my log.  Does anyone know if Bronze will let me do that?  What more details do you get on detailed plans?  I'm trying to figure out what level I need.

How much you back off depends on what your time restrictions are. I would try to get something done every day. Get up in the morning before you have to start doing things and hit up the hotel gym/pool for 20-30min if that is all you can get it. If you can stick more to your training plan rest week then great! DOn't bank on being able to to it at the end of the day because one thing always turns into another! Hobnobbing and schmooozing and all that! Haha. 

I traveled a lot during the summer while I was training for the IM. I had to drive down to Vancouver, fly to Iowa, back 2 weeks later, back to Vancouver, etc because I was doing research in a lab and had electives back home. I tried to make sure I did minimum 1hr of s/b/r on the driving days. (its about a 15hr drive and I spread it over 2 days). So I would do in the morning before I started to drive and then another hour when I stopped for the day if I felt I could...

I think you need a gold membership to use the custom planner and upload the plans. Pretty sure anyways, you could always PM marmadaddy and ask.

The more detailed plans generally give more specifics for the workouts rather than just time. Sets and the effort level of the workouts. Rather than 40min run it might give you something like "10min WU, 5x2min up hill with 2min recovery and 10min WD".

My general rule of thumb is to do about 60-80% of the previous week's volume, depending on how worn down I feel.  I keep all the workouts light in intensity too.  Nothing hard.  Trying to coincide these weeks with travel or other life events/complications is always a good idea.  It's much easier to justify missing a workout when it's a recovery weeks

good nutrition is hard. my message of the day.

lol

What specifically do you have challenges with? 

Good nutrition takes work and can be a struggle. It is really all about advance planning to have to avoid fast food, vending machines, etc. I have to pack my food the night before (and by food for the most part I mean bfast, snacks and lunch because I leave the house before bfast most of the time to workout....sometimes I even need supper depending on my day schedule) I have also learned to have a "contingency meal" in place (I have a uncle ben's rice n sauce, a fruit cup and dried fruit thingy) in case I get stuck at the hospital beyond the time I planned. So ya....I literally carry around a bag of food, but it keeps the hungry monster at bay and me away from `less than good` nutrition choices! When I get lazy I try to stick with healthier options or small portions of less healthy options. Sometimes that crashes and burns....but I've been doing pretty well lately!

If you have to eat out opt for the healthier choices on the menus and when you go out for dinner, a salad with some form of protein is a pretty good choice (most of the time depending on dressing). I have been a fan of a salad with sliced steak on top! Yummm! Try to have a fruit or vegetable with every meal/snack. It doesn't have to be a full serving, but for a snack having say 1/2 apple with whatever else will help you get your daily recommended intake. 

I've been working really hard on eating way cleaner...and my macros turn out really good, but my calories are way down. I just feel full all the time eating this way. Be nice to actually feel hungry and not like i'm going to explode all the time lol. By the way, I'm trying to gain mass right now (12 week program).

It's just a matter of finding the right balance I guess..I thought I was doing awesome by fixing what I was eating and supplementing better, but then I put everything in fitday today, and was shocked at my caloric deficit..like 1500 short of my target.

opppsss!! i figured it out, they do ship to Canada but to ship the product is expensive!!! for about $40 of product the shipping cost is about $20!!!

ya, i figured out that whey protein shake first thing in the morning is BAD.

looking for around 3000-3200 calories a day right now. I am doing quite a bit of strength training plus the running.

When I don't eat clean, it's sooo easy to eat 2500-3000 calories a day...i'm going to try to mix in a bit of high GI carbs throughout the day, and see how that works out.

It's going to take me the whole 12 weeks to get the eating down, then i'll be into more triathlon/fat burning training, and will have to change it up again, lol.

if you make a big order, the shipping cost may not change...but I've had that problem with ordering stuff online from the US before too..the worst is when you get dinged for GST/duties when it arrives!

Completely unrelated..but Melissa, are you guys using an EMR in med school for charting?

Cool..I'm a core developer on the OSCAR EMR. We don't have Alberta billing yet though..just BC, Ontario, Quebec. Doing alot of work to make it more applicable to hospital ambulatory clinics instead of just primary care physicians; integration with HIS, portals, etc.

I am an idiot. I read that as Oscar meyer!

Haha. Oh billing....so complicated....703.1, 744.6...blah blah blah...not something I am looking forward too...

It would be interesting to see that system within the hospitals. It would be a huge learning curve and super expensive....but eventually it might reduce some of the stupid medical errors that happen due to written orders/missed orders/etc and would be better for open communication between consults/staff/residents/etc. I've used the EMR for some subspecialty clinics in the hospital where the docs just somehow "personalized" the EMR to their specific needs. The wards probably couldn't handle an EMR at this point though. Just too over-run as it is with day to day stuff.....

Ya...most of the companies down there are like that with the shipping. Occasionally you can get lucky and get free shipping to Canada...but not too often....booooo

Ah. My brother did something like this when he started track and field a few years ago. I know you are only planning on going for 12 weeks. But a diet so high in protein isn't super sustainable....if you hit the point where your colon is angry, then you def need to add in the carbs (specifically fiber---or start taking some metamucil with the high protein). Unhappy colon=unhappy person if you know what I mean! 

Hope you figure out what works with you!

I have a really dumb question that I'm hoping the Candians can help me with.  I need to get a wetsuit and 19 is my lucky number, so when I saw I could get a wetsuit with a big 19 on it, I was intrigued.  Does anyone know anything about this brand?

Thanks!