Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 7)

Hi Anne,

I was re-reading some of the earlier posts and saw yours.  You have posed a loaded question!

According to the USDA, our diets should consist of 29% Fat, 53% Carbohydrate, and 18% Protein.  On the other hand, Body Builder Magazine says the percentages should be: 30% Fat, 40% Carb., and 30% Protein.  Then to add to the confusion, WebMD says the percentages we should strive for are: 20-35% Fat, 45-55% Carb,, and 10-35% Protein.  Whew, three fairly respectable sources, and they can't agree on the numbers.  To make matters worse, WebMD can't even settle on a single number but rather a range.  In reality, WebMD is probably the most accurate because nutrition is largely dependent upon the individual and what his/her goals are.  The person looking to lose weight is likely going to be eating differently than the person strenuously working out (Us?) versus the person trying to lose weight AND working out.

For what it is worth, I tend to more closely follow the Body Builder Magazine numbers - 30 % Fat, 40% Carb, and 30% Protein - although on strength training days I may up the protein and decrease the carbs.  I log everything I put in my mouth here on the BT nutrition logs.  I try not to obsess over meal to meal ratios or even daily ratios. rather I look at the weekly ratios and note any trends over several weeks.

I think of as much importance as the macro-nutrient ratios of the meals you eat is WHAT you actually eat.  To that extent I try to follow the 'common' rules - I do most of my shopping around the perimeter of the store; that is where the fresh fruits and vegetables are, along with the fresh meat, poultry and fish.  In general I try to stay away from refined sugars, go with whole wheat bread instead of white bread, and reluctantly drink 2% milk instead of whole milk.

Also of equal importance is your caloric intake.  A WORD OF CAUTION HERE!!!!!  If you are using the BT nutrition log and are logging your workouts, BT will give you a "From Lifestyle" calorie number.  Supposedly this is BT's approximation of your BMR (Basil Metabolic Rate - the minimum number of calories you need exclusive of exercise).  It will also give you an approximation of the calories burned from exercise and a net gain or loss.  THOSE NUMBERS ARE ALL WRONG!!!!!  The "Lifestyle" number for me was approximately 1,200 calories high and the exercise numbers were consistently 15-20% high.  The end result was when I calculated my daily caloric needs and subtracted 500 calories (so I could lose 1 pound per week) to determine my target calories per day, my diet was still 1,000 calories/day high.  After a few weeks of gaining 2 pounds/week, I learned the BT BMR number is too high.  Do a Google search for 'Calculate BMR' and go to a couple of those websites to get a more accurate estimate of your BMR.  When I did that, I had several different sites give me the same number which was considerably different from BT's.

Once you have determined your BMR, add for anticipated exercise, then subtract if you want to lose weight.  Remember that one pound is approximately 3,500 calories so if you want to lose 1 pound/week, you need a 500 calorie deficit per day.

There is a LOT more to nutrition than that, but what I have written down is sufficient to get a quick start.

Hope that helps.

Edited for punctuation.  Really!  I are a callage gratueight!

One goal I have is to complete a swim segment during a race doing all freestyle.  I've yet to do this.  I always end up doing a combination of freestyle and breasstroke.  The last 500m of 1500m is usually 20 strokes free, then 20 strokes breast, repeat.

I am a decent swimmer and usually complete the 1500m in a race somewhere between 25-28 minutes depending on conditions.

I think the main reason I have this issue is that it is difficult for me to get in training sessions that are longer than 30-35 minutes.

Any suggestions?

I am learning to love running again--which is huge given how negative I felt about it when it fell apart in the above marathon training.  Still kind of tentative towards it, but I no longer dread it. Robin, Anne & Kathy can attest to how much I had begun to hate it.

One goal I have is to complete a swim segment during a race doing all freestyle.  I've yet to do this.  I always end up doing a combination of freestyle and breasstroke.  The last 500m of 1500m is usually 20 strokes free, then 20 strokes breast, repeat.

I am a decent swimmer and usually complete the 1500m in a race somewhere between 25-28 minutes depending on conditions.

I think the main reason I have this issue is that it is difficult for me to get in training sessions that are longer than 30-35 minutes.

Any suggestions?

Thanks Stu and others...

So I looked at my swim times...not sure where I got the 25 minutes from (maybe exiting the water before running across a mat?).  Anyways, I'm solidly in the 27-30 minute range.  This is pretty much FOP in my age group in most races.  I have on one or two occasions come out of the water 1st or 2nd.

I basically get tired.  Not necessarily out of breath but tired enough that my form just falls apart.  Breastroke is like resting for me.  After a minute or so, I'm good for another 20-30 good freestyle strokes.  Then I get tired again.  And yes...I'm sure others around me would appreciate not getting kicked as I switch!

I basically get tired.  Not necessarily out of breath but tired enough that my form just falls apart.  Breastroke is like resting for me.  After a minute or so, I'm good for another 20-30 good freestyle strokes.  Then I get tired again.

Contest will begin Sunday night. I was thinking we could have it run till Memorial Day. Everyone needs to let me know that they want to take part in the contest by replying "I'm In"

BEGUN to hate is an understatement. It was painful to watch as you pushed through the training. It is great to see you learn to love it again since you spent so much time getting back to running after your injury!

adding that it was painful to watch but very inspiring. Most folks would have dropped the whole thing, you just kept pushing on!