kellc09's Mentor group - CLOSED (Page 12)

Welcome Back Nate! I'm glad you had a good vacation. I love the city, but rarely go.

Kellie and Roni- Does the "Paleo Diet for athletes" talk about how pescetarians can make the diet work? I can't get the book through my library, and the local bookstores don't have it in stock, so I haven't been able to browse through it. I think I need to make some changes to my diet, because already I am having difficulty getting thru workouts that near an hour.

I finally got my computer hooked up to my bike today, so I'm looking forward to Jorge's tomorrow.

Ok, I think, and correct me if Im wrong...  a pescetarian basically eats veggies, fruit, nuts, and fish?   Is this correct?    

As for workouts nearing a hour, do you use anything to supplement during your workouts, or will you not put anything in your mouth off the pescetarian diet?   Sorry for the questions, just trying to gather the info before I answer your question! 

I am essentially vegetarian, but eat fish (mostly salmon or shrimp) once or twice a week. I do eat eggs and dairy.

I generally do not have great luck with eating while I'm exercising. Last summer, during long workouts I found Newman's Low-fat Fig newtons worked well. The Gels and sports drinks that I've tried, make me feel ill.

Hi everybody. I'm back for real this time after a stint of being MIA. Started training again this week and realized how freaking hard it is!! 

I'm interested in the Paleo diet also and suitability for pescaterians. Sounds like it has a big fruit and veggie focus, which sounds like it might work, right Heidi?

On a different note, has anyone ever experienced elbow pain related to training (cycling)? I develped a noticeable elbow problem over the summer which still bothers me alot and am not sure if it's attibutable to cycling or using forearm forklifts to help my parents move a few months ago. I noticed that it was especially painful today while running.

Ok, thats what I thought.   Hmmm... I do think that it could fit your life.  I think that all the focus on lean meats and not as much on your beans and rice could pose a little problem if your not willing to eat fish all the time.  But, like Ive said before, sometimes you have to alter a little bit.    It sounds like you probably mostly eat like a paleo diet if you really stick to your pescetarianism (if thats a word, haha).   

Where your difference will be.....  If your starting to workout more than a hour, to hour and a half, your going to  need to start supplementing.   Fig newtons are ok, though I know when Im running fast workouts, eating something isnt happening.    I dislike most gels and sports drinks out there, but after trying different things,    I have two brands that I stick to pretty exclusively.  Hammer products and Infinit Nutrition products.   I use Hammer gels as my gels.  I'll also use their Heed and Sustained Energy for drink products.   Heed I have lemon lime (its not as tart as most lemon lime with most products), and Sustained Energy is no flavor (this I use for longer rides over 2 hours since it has protein in it)

Infinit you can create your own mix and you can put in the type of carb you want (fast acting of slower release for longer slower racing).  You can make the flavor as strong of as mild as you would like, and add in any protein or caffeine should you choose.   I used Infinit as my drink all through Ironman training and the Ironman.   And apple cinnamon gels from Hammer if I needed a gel.     

Hammer products are considered more diabetic friendly.  They have a slower releasing long chain type sugar.  So you dont necessarily get the quick spike.  I find it easier to tolerate and I have very low blood sugar and  as quickly as I'll spike, I'll just as quickly drop.   

So, I dont know if that helps at all, but a couple things to consider!    

To anyone thinking of getting the book, make sure to get "The Paleo Diet for Athletes" not just "The Paleo Diet". "The Paleo Diet" is not geared towards endurance athletes and doesn't address the needs of people doing alot of cardio activity. "The Paleo Diet for Athletes" was co-written with Joe Friel (a well known endurance sports coach), especially for endurance athletes.

Kellie and Roni-Thanks for the info about the Paleo book. I think I'll check one more bookstore to see if they have it, and if not I'll consider ordering it.

When I stopped eating meat about a year and a half ago, it  was sort of accidental. I never imagined that I'd still be doing this today. I did see a nutritionist a few months into the "no-meat" thing, but wasn't doing hardcore workouts at that time. I'm going to see if there is a sports nutritionist in the area that my insurance will cover. I'm not big on legumes or grains, so the diet is probably fairly do-able for me.

Holly- Could your elbow pain be swim related? What, if anything helps alleviate it?

I have a bike trainer question. Now that I have the cateye set up, I can actually track distance and MPH. So, during my mainset, my MPH is beween 13.5 and 14.5. But during the WU and CD, it drops to about 10 or 11. This obviously effects the average MPH for the workout.

Do you include the WU and CD in the average MPH, or just calculate the mainset?

Thanks.

I typically include everything in my run and bike workouts. I wouldn't worry so much about average MPH right now. As long as you're getting in the workouts of Jorge's program, which seem to be pretty difficult, the ave mph will come, but getting in the time is more important.

I include the whole workout in my calculations on here.  So some workouts will look slow, but I may have had a lot of recovery in there, and a long warm up and cool down.  YOu can log your whole workout, but yeah, the overall average can look slower when you do a proper warm up and cool down and log it in there.    Ive seen some people log two seperate workouts, one for a warm up, one for main set, but I dont think thats necessary if you are noting what you are doing within the workout.  

That can get complex fairly quickly so I will defer to our mentor.  Last year I hired a nutritionist to evaluate my sweat rate to come up with my fluid intake timing as well as carbs, and salt.  I weighed myself before and after each workout for several weeks, then did some high math(at least it is for me), then calculated my salt loss, water loss, and carbohydrate loss.  If no one has more info for you, I could send you my spreadsheets so you can see what I did. 

Oh, and there is a LOT of controversy on fueling for athletic events out there, so beware!  I read an article in a magazine stating that no one needs supplemental salt during events and on the very next page was an article extolling the benefits of salt supplementation during athletic events!  Oops!, the editor should have caught that one!

I'd be real interested in the spreadsheets if you don't mind sending them to me. Always trying to take in more info.

Uh oh.. another loaded question   Again, unfortunately one of those trial and error things.  For me, if I know that if I am going on a run over 1.5 hours for a endurance pace run, or over 45minute - 1 hour of very intense interval training, Im going to supplement.  45m - 1 hour of intense, it might be just one gel or about 100 cals of a sports drink.   If its a long run over 1.5 hours, I will start taking at 40 - 45 minutes, and then every about 45 minutes after that, or, if 2 hours, about 200 cals of a sports drink.   (about the same as 2 gels).     Im also 5'4, and hover between 123-137 lbs.  So, its different for guys obviously.

I did some trial and error to come to this, but last year when I was trying to be more precise during the IM training, I used some formulas on Infinit Nutritions website to help out a bit.  I found it to be pretty helpful, and pretty true to what I had been coming up with through trial and error.   here it is:

http://www.infinitnutrition.us/information/

Specifically look for the document for calculating bike caloric need, and run caloric needs since you can take in more on the bike than you can the run.

Let me know if that helps at all!  

Another nutrition question (or more clarification):

Last summer when I was training for the sprint, I experimented with a few beans and gels. The beans are way to sugary and sweet for me. I have a weird "texture thing" that makes gels difficult for me to swallow. Which is why I settled on the fig Newtons. Keep in mind, I was only training for a sprint, so not doing huge distances.

It seems like what I need to do is start experimenting with some of the suggestions you've all given.  But, I'm not doing any bike/run bricks now, and my runs are very short still. So it seems silly to fuel on a super short run. Or is that the best time to experiment?

So here are the questions (finally): For a swim/run workout, when should I fuel? I'm usually pretty shaky when I get out of the pool.

   If I'm doing an hour of Jorge's program, is that a good time to experiment with gels? Or will it not give me a true sense of what to expect?

Well, it may be ok to test some things out in the sense of finding something you are ok with the texture and flavor of.  But what your body handles at short distances isnt always a good predictor of what will work/taste good after 2-3 hours or further beyond.  So, until you hit those longer workouts, Id say experiment with taste/texture.  And when youare doing Jorges program, drink some during the warm ups, and the recovery periods, never during the high intensity part.  Then you will have a better chance and heaving    Plus, your body is already working hard enough, best to take it in at the moments of low intensity in a workout