kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 27)

Not a bad diet.  Nice and structured, carbs when needed, pretty much clean/natural foods.  I've used similar diets to my advantage in the past.  It seems to be like Crossfit though and has a cultish type following, but I guess that comes with the territory.  The one thing I say is that it takes you a couple of weeks to really adapt to the style of eating, so don't throw in the towel right off the bat.

The problem with a strict Paleo diet is that it doesn't provide enough carbs for training and recovery.  A better option is Paelo for Athletes (which allows non-fruit/vegetable carbs in the period immediately before, during and after training).

I follow a modified version of the Paleo diet called the Core Diet.  Here's the general premise:

The Core refers to foods that are all-natural, nothing that is chemically altered or processed. These foods include all fruits and vegetables, nuts, healthy oils, and lean meats. These foods have the highest nutrient density for recovery between workouts and are low glycemic to help keep blood sugar stable throughout the day while not exercising. The primary focus of these meals between workouts is to stimulate recovery with protein, keep blood sugar stable, and provide adequate vitamins/minerals intake.  Grains and refined sugars are a high performance fuel for endurance athletes only, like gels. Grains and refined sugars have a relatively low nutrient density and also cause a rapid rise in blood sugar (because they are higher glycemic). This is not something you want during the day while you are not training. Would you have a gel during the day while sitting at your desk? That's why the "Core" doesn't include these foods.

The rules:

• During the one hour before your workouts have a higher glycemic carbohydrate such as a grain to specifically fuel the workout (not too concerned with nutrient density at that time).
• Fuel your workout with sport drinks, gels, bars, or grains
• Following your workout, refuel your body with a good, high glycemic recovery drink that includes protein.
• Continue to refuel after the workout with grains and lean proteins during a window after your workout that's as long as the workout was.
• Following these windows, go back to eating in the Core (i.e., fruits, vegetable, nuts, and lean meats). These are the highest nutrient foods and are also low glycimic. Why fuel your body with high glycemic sources if you are not going to use them? Therefore, people that don't exercise should eat in the core at all times.
• One time not to worry about the core is while carbohydrate loading for a specific race. At that time grains have a specific purpose to fuel your effort the following day.

http://www.thecorediet.com/

I just looked at the roster for my tri next week. I have signed up for AG. There are eight of us in 5560. In the athena there is only one on 4099. I definitely am an athena, but have never raced as one. Would you switch? the 5560 group is pretty competitive especailly in St George which is a retirement community.  My time will be the same, but it sure is cool to get an award for the race.

Also-I am having a lot of problem off the bike with a tight rt calf and left hammie. Should I take it easy this week before the race to rest them or just plow through. I plan on racing knowing I will probably be hurting in these two spots.

Kelly I always forget that Paleo doesn't automatically mean Paleo for athletes.  LOL.  Yeah, carbs around/during workouts is essential.  Triathlon training while being in ketosis wouldn't be any fun.  Heck it stunk when I was a lifter and used ketosis to shed weight.  No cardio and still very lethargic 24/7.

I always say race in the division you qualify for.  If you're an Athena rock it.  There was a girl I ride with from time to time in my last race that happened to be in a 4 woman AG.  She set the world on fire with her time but finished fast enough to place top 2 in a race that just happened to be an Alcatraz qualifier.  She made no apologies for her 3 hour plus time and will be heading out to San Fran later this year.

Ah, yes, the Athena Division.  I am technically an Athena at 159 lbs, but I will not race it.  My theory is you should race where you are competative. 

I raced Athena for a long time and got to the point where I was winning the division by 30 and 40 minutes, that's not competition, that's clubbing baby seals.  At the same time, I was racing fast enough to be in the top 10% of my AG, so I made the decision to only race AG. 

If you're going to be competative as an Athena, I say go for it.  When you get the point that you're clubbing baby seals, move on over to AG.

Most races don't have a scale and if they do, its not a big public event.  Hardware is cool.  If you think you can place, go for it.

In that instance, I see no harm in asking the RD to switch you to the Athena division. 

I raced my first last year as a Clyde, but now sign up as an age grouper. I'm on the cusp of clyde and it really depends on the race whether I am a clyde or not (some here are 210+, others are 200+). I'm hovering at 204 these days. But for me it makes no difference, I'd be back of pack in any group

Good luck! I'm sure you'll do fine.

With the adrenaline on race day you'll be great!  Just relax and enjoy the experience.

4 mile run and on my way to the pool, i hope it is finally open again....

The Paleo for Athletes or the Core Diet interest me very much.  For those that follow either, how many days typically does it take to "feel good" again?  I did start the Paleo for Athletes diet last year and struggled.  I was craving sugar and starchy carbs something fierce!  I'd like to give it another try.

You will do Great!!!  Just go out and pretend that you are training, as i told Karen in an inspire, The training is the hard part, the race is the ice cream sundae at the end!!! Best of luck and i will give you one little piece of advice.....DO NOT LOOK at your watch as you cross the finish line, you will ruin your finishers photo, get through the finish and past the photog, then hit your watch to stop, you will only waste like 5 secs on your watch time, but get a much better pic!!!

Good luck this weekend!  You'll do great!

Groin is feeling better, so after I drop off Conrad at school, I'll be going for my last run before the HM. I'm excited!  My kids are doing the kids' dash tomorrow.  That ought to be super cute.  I won't be on much this weekend because of all the activities (plus I have family in town). 

Good luck to all the racers!  Enjoy the weekend, all!

we need a like button for this post!!!

awesome news!!!

Sorry I've been MIA this moring -- trying to get a brief out.

Masters is tricky.  A good masters program can help a lot for 2 reasons: (1) a good coach can help you with form issues; and (2) any program that gets you into the water and swimming more yards is going to help make you faster. 

The problem is programs can vary greatly.  Some are just workouts written on a white board that everyone folows, others involve coaching, drills and feedback that can be really valuable.  It really depends on what kind of program you're talking about.

My take is that if it gets you to swim more, its a good thing. 

The key to not "feeling bad" when you change up your diet is to make sure you eat enough.  If you're eating lots of fruits and vegetables you'll be getting enough natural sugar and carbs to avoid a lot of the cravings.  Also realize that on both Core and Paleo for athletes you do get grain based carbs and sugars in your workout windows. 

If you look at my training log, I log my food everyday and you can see how my carbs are distributed, it may help with meal planning.  Also ralize I eat between 2000 and 4000 calories/day depending on the training load (essentially I eat about 1600 "base" calories a day of core foods and my other calories come from carbs in my workout windows).  It may seem like a lot, but your body needs the fuel when you're training.