MOMO - (CLOSED) IN TRAINING MODE (Page 4)

Nutritional Question:

I am eating pretty healthy right now for training purposes (running with a belly full of grease is not fun) but I also want to drop 10lbs (130lb, F, 5'5). However, I find myself exhausted and completely depleted of energy by 2:00 PM and am not able to do my PM work-out because I just want to crash. I'm trying to snack through out the day to keep my sugar levels even and I do get 6-8 hrs of sleep. My caloric intake is between 1200-1800 (umm, except Saturday where I stuffed my face at BW3). Am I not eating enough? I am supposed to go to spin class tonight, but I will be lucky if I don't fall asleep on my drive home.

I can tell you that if you are working out on a consistent basis, 1800 calories is too low. Just think about the weight and what you were doing before. As an example if your weight was stable and you started working out and burning an additional 500 calories a day, then you would start losing thos pounds relatively quickly. If you start cutting your caloric intake back dramatically and start to workout, your body actually goes into a conservation mode and starts turning your intake into fat.

I struggled with the same thing for a while, I started using a website called www.calorie.about.com to help me balance my intake to my weight loss goal.

I seems that you aren't eating enough.. this is how my eating looks.

morning bowl of cereal with craisins and almonds in it or yogurt w/granola cereal
1st snack varies fruit..(apples, bananas, oranges) yogurt
lunch two turkey sandwiches with wheat bread, chips, box of raisins
2nd snack trail mix (home made craisins and almonds) this one very important.. explain later
dinner.. something good cooked by me
3rd snack something decent

2nd snack is important to because i workout in the evening.. so you need calories to sustain a workout(nothing like bonking in the middle of a workout).. depends on duration of workout as to how much you need.. so long workouts i normally take in about 900 cals at second snack.. how do it get you ask.. i go to subway, or somewhere else to get some decent cals..(i sometimes take food on bike rides over 40 miles)..

after working out... you have 45 mins to eat something(this is prime time, muscles are still pumped and a great time to start recovering. after 45 mins, the bodies recovery rate slows).. eat something or drink something. chocolate milk is a great post workout replenishment drink.

i have a spreadsheet that can help you find out what you require.. send me you email addresses..

I've learned to eat 1/2 or a whole Clif Bar (black cherry almond - yum!) 1 hour before working out.  I drink an EAS Myoplex Protein Drink or the other 1/2 of the Clif Bar right after working out.  You can find both at supermarkets, warehouse clubs, etc.  They cost about $1 each at Wal-Mart.  Also remember to drink lots of water during the day.

Ooooh, I'm w you on BW3 - love the hot bbq.

are you talking about buffalo wild wings? where does the 3 come from, there only 2 w's... we call it BDUBs.. just curious..

Wow. thanks..just started using the foam roller and got a couple stretches from bt articles....will try those too!

Yes, Buffalo Wild Wings.  It used to be Buffalo Wild Wings & Weck I think.   Weck I believe is a type of bread out in the mid-west.?  It's a public company now (BWLD) & they dropped the Weck but kept BW3.  The top 4 officers are all women.  They've done an amazing job w the company.  It's up about 65% ytd.

TMI, I know, but it's what I do & I'm at work.

Thank you all for the tips and advice (especially the spreadsheet)! This is what I've done in the past to drop 10lbs but I've never had a problem with eating too little calories and loss of energy. Guess I didnt' realize how hard I was working and underestimated my caloric intake needs.

Mo, you are right Buffalo Wild Wings only has 2 W's obviously but my friends and I call it BW3 b/c the third W is for "wasted". Long story short, we had one too many beers one time and someone renamed it BW3 and it just stuck. I know, lame..... 

Ha! And we thought we were being original. Nice factoid.

I love B-dubs. We used to get 10 cent wings, and dollar beers on Thursday nights in college. Was a great cheap night.

there's nothing like cheap chow after a day of snowboarding.. there was/is one in harrisonburg near a ski resort.. use to go all the time...

Hey Team Mo!

I know that I am little late in joining the group, so I hope no one minds if I jump right in...

For those of you who don't know me, here are my vitals; running-obsessed, soccer-obsessed and looking to add triathlon to the list.

Looking forward to getting to know you all!

RGR (Kristin)

sure.... you can be apart of my group again..

Well, people

I hope training is going well..

Your training logs are looking good. I have a some that aren't filling out there logs.. but that's ok, not really.

THINGS NOT TO DO:
1. NO weight training before a race.. (tons of things can happen)
2. NO long runs.. only something short.. 1 to 3 miles.. easy pace
3. NO big bikes.. (lower back, abs, hip flexors, calves, and stress across the shoulders.. all are parts that are important in a race) if you need to do a ride.. nothing fast.. shouldn't go over 13 mph, and distance should be short 5 miles..
4. NO long swims either.. (500m at the most)..

THINGS TO FOCUS ON:
1. Tapering (cutting down on exercise so you can be strong on race day)
2. Carb loading.. (should start a week before the race)
3. Mental Focus
4. Preparing race plan... (negative splits (get faster with each mile).
5. Stretching.. (key areas, hip flexors, hamstrings, quads, calves, achilles, paraformius, glutes, lower back, etc)
6. crossing finish line with a big smile on your face.. because you left everything on the course..

Just some thoughts on race planning.. since some are racing and others are yet to race..

any questions let me know..
mo

Great race suggestions/advice Mo - thanks!!

Hey Team Mo, who has a race coming up?  My next one isn't until June 6.

I am racing May 17th in Cincinnati. Second race for the season, a sprint, and I have some definite goals. want to hold better pacing on the bike, and definitely going to go after the run harder. Seemed like I had to much left in the tank after the last race.

I have a couple coming up...

Mississauga Half Marathon - May 10th
Sulphur Springs 10K - May 23rd

I still have to sign up for my tri but I am planning on doing the Guelph Lake Triathlon. Haven't decided if I should do the 'Try-a-Tri' or the Sprint.

I have no clue... it was supposed to be breezy point.. but work messed up my training efforts.. it will probably be a running race of some kind... want to do another tri soon though..

we'll see

---

Well, I did the runamuck 5k this weekend.  I was a little disappointed with the race.  I've done mudruns before so I guess I had high expectations, but this course wasn't really challenging.  Had fun running the race though.

My very FIRST triathlon is July 21st, Assateague Assault Triathlon in Ocean City.  Anyone doing this race?  I have a 10k coming up that I'm doing with some friends though.

Jealous....I grew up in Bethany....miss that area up there...hopefully the water will be warm by then...Burt

Glad you had fun at your race.  I'm thinking a triathlon titled "Assault" will provide you plenty of challenge!  That's awesome - good luck!

Let us know how you do on your 10k.

Hey Team Mo!

For those of you who've purchased a bike in the past year or so:

How did you decide on your particular bike?

Where did you get it - local bike shop?

What difference has it made?  Highlights/lowlights?

Clipless pedals?  Bike shoes?  What accessories?

Advice?  If you had to do it again...

I got the kinetic sprint on May 10th and Breezy Point on the 31st. Really looking forward to getting my tri season in gear!