Ernesto's group (5th season) - Closed (Page 81)

I hate mornings too, and you are right. You have to eat before a workout, or you are cheating yourself.

Did she give any reasoning for this? 

Depending on how tight my workout window is in the the morning determines the level of prep the night before.  At a minimum clothes are laid out to avoid making noise opening and closing drawers in the bedroom while my wife sleeps.  I always ensure that I have my watch, HR strap and earbuds in a known location.

If my window is tight I'll prep all my hydration and nutrition the evening before.  Gels in a pile. Hydration belt on the counter. Sport drink powder premeasured in bottles so all I have to do is add water, etc.

Prior to 1 hr or longer workouts I typically squeeze a gel in my mouth as soon as I remember, probably about 5 minutes before starting workout.  I'll then drink GU sports drink and also eat a gel or stinger waffle peridocially based on length of workout.  if less than 1 hr I typically just use a GU electrolyte tablet.  I find the electrolyte tablets help me recover faster.  The Gu sports drink also has the electrolytes.  Finally, if long / intense workout I'll drink a GU Recovery brew drink afterwards.  As you can tell I am a big GU fan.

This is what happens when you workout without eating prior, especially in the morning. When you get up you have not eaten in 8-12 hours. Which means you have used a lot of the sugars your body stores. You then start working out, you use up those sugars and nutrients that are left. You body needs fuel. In order to preserve itself, it will stop burning fat, and start burning lean muscle. You also run the risk of hypoglycemia because of low blood sugar. Since you are now burning lean muscle and not sugars and fat, you have less energy, and the result is a poorer workout. If you are trying for weight loss or fat loss, you just took a step backwords. Also when your workout is done, you are now likely to eat more than your body needs, because it was fuel deprived and the survival mechanism inside of you says that was close, we need more calories.

The best best is what mitch does and what Mathews nutritionist said, a light snack. It will get your digestive system moving, and kick you out of starvation mode. You will then burn fat and sugar and not lean muscle and if trying for weight loss you will go in the right direction.

The problem with that is that I have class from 9-6 most days with workouts scattered in between classes and labs, swimming is a lot harder than just going for a quick run or bike because of the chlorine that I have to wash my hair which takes longer. The master swim here at Berkeley has only morning workouts and one at 6pm which I can't usually make. My only choice for swimming is morning. 

Prior to early workouts I have to have coffe and half a bagel- the other half I nibble on during  my ride/run or eat post workout while heading home for oatmeal and more coffee!

Question regarding BT membership - has anyone experienced problems when first upgrading from free to paid membership? I had a gift cert coupon for Bronze and applied it but after a wek I am still free :-(

The Hoka One One Bondi 2 Speeds arrived yesterday and had to take them out for a run on the dread mill.  Here is an early review:

Out of the Box: These are some funky @ss looking shoes. My family remarked how ugly they were and the color scheme is very Ronald McDonald-ish. The shoes are massive and look almost 50% larger than typical running shoes.  However, they are quite light and the drop is only 4.5MM.  The sole is rockered a bit so they also look like those Reebok shoes old ladies would wear to convince them that they were getting a better workout while walking.  The built in speed laces are a nice touch and are accompanied by regular laces. My family hated them and rightfully accused me of being a tri-dork!

Putting them on: The lift you get in these shoes is crazy - at least one inch taller.  I felt like the little guy actor in Seinfeld who is accused by his peers of "lifting".  The sizing seems true to my other running shoes.  Wearing no socks, the initial feeling was very comfortable and few seams.  I will definitely try to run sockless with these bad boys.  Immediately could feel the enhanced foam and things felt cushy.

First workout:  I had run 10.5 miles the day before and decided to flip around my workout schedule. Did 45' on the bike and went straight to the dreadmill with socks on.  Legs felt a bit tired already so I had no idea where this was going.  At first, the shear size of the shoe was awkward - like clown shoes.  After a couple of minutes warm up, I took them up to 7.3 mph and immediately felt the difference.  The way these shoes are set up it is almost impossible to heel strike and I immediately found myself running with a mid to front strike.  I actually had to force myself to heel strike.  The shoes felt great on the feet and the added foam really could be felt as the legs did not experience the fatigue I would have expected in a brick.  Finished an enjoyable 5.2M run - no pains, blisters, etc. On my way outside to grab the paper, I threw on a jacket and ran briefly outside on pavement - WOW, what difference.  Looking forward to my next outside run.

Overall Impressions:  Too early tell, but they could be a game changer.  I really see the benefit of these shoes at long distances.  Their ability to dissipate the shock of the foot strike means that the legs will hold up longer.  Also, the added benefit of less heel striking should help too.  Will keep you updated on my progress, but I like what I see so far.

A good set of clippers can fix the hair problem . Just saying

chris2533 - 2013-03-08 10:48 AM As a man who wears Vibrams, I don't usually believe I have the right to call other people's shoes ugly. But man oh man, those some ugly shoes. ??

I am sure they could have spent more money on the colour design. May be comfortable but i look like a %^ck running in them

40% carbs (low GI)
40% protein (lean of course)
20% fats (3,6 and 9)

If it is going to be a long workout at low intensity DON'T EAT BEFORE! I don't have breakfast prior to my long ride and long run on the weekends and the big reason is that you want to go into a fat burning state. You do however need to fuel during the ride/run but your glycemic index will never go up if you're exercising (read Maffettone here). Coffee is good before those.

For weekday speedwork and the like it is ok (and necessary) to eat but only moderate portions and the previously mentioned proportions.

Fire your nutritionist, she may know nutrition but not its relation to endurance sports...

To further the discussion, midway or so through the linked article McMillan discusses the benefits of depleting your glycogen stores during a long run "so that the muscles will become better at sparing the carbohydrate stores, more efficient at burning fat and used to running with lowered blood glucose levels."  Intersting concept that he cites as having peer reviewed studies that confirm the strategy.

http://www.mcmillanrunning.com/articlePages/article/2

Finally did something of substance - 21k run. Had a coffee and half a roll with yoghurt before the run. Not an hour before, I would have to get up too early, more like 15min before, which allowed me not to eat anything at all during the run. The whole run was done on 1 bottle of some kind of Powerade from Aldi. Of course got drenched in the first 10min, which has become a norm these days here. Quite enjoyable run, HR140 most of the time, nice and easy.

My angle on shoes: I used to run like Dr. Maffetone in very cheap shoes from K-mart in the beginning and nothing happened, but they simply didn't last long. He didn't mention this. Now I get typical running shoes of different brands, depending what I can get at a discount price. Here in Oz the shoes are insanely expensive and I get them overseas when I have a chance. Of course they have to fit and be light, that's pretty much it. Btw, the last 2 pairs did approx 1600km each and are still in use...

Been a busy week for me so I've been off line. Got some training in but been fighting off sickness. My wife has been REALLY sick with the flu

Good to see so much discussion going on. It's going to take me all weekend to get up to date.

Who's racing this weekend. I've got the local Wollongong Tri - my home race in the series. I'm down to do the Olympic, though I did an 'easy' 7km today (sat) felt terrible and pulled up with quite a sore left knee. ITB I suspect. I got onto the roller when I got home. Does ice help?

I'm finishing the Aussie tri season with a bit of a bang with 5 races over the next 7 weeks. Most of them are just "C" races for me. Training and experience and a way to get a good base before focusing on training for Challenge Copenhagen in August.

Greg

Thanks Mark. It's pretty bad and so early in the season. I've never seen her so sick. It's been going through her work place.

Fortunately, in comparison, I've just be fighting off the edges of it.

I agree with you there. My whole schedule is off big time today. Of course I totally forgot about it last night as well and went to bed late.

But today did a decent 1:39 run followed by 50 minutes on the drainer. I was gonna go out and ride but just didn't feel like switching out my rear tire. The trainer has taken its toll on the rear tire so I don't feel good enough about it on the road with a bunch of small rocks that haven't been swept off as of yet.

So I've been testing out what to eat on the bike/run. So far just been using powerbal gels, energy blasts, and performance bars. Trying to keep the carbs at about 60-70g per hour which might be on the high side for me as I'm only 145lbs. Fluid wise trying to take in 24-26oz water per hour. Things seem to fairly good without a lot of stomach problems. I have started using endurolytes yet as I haven't been cramping at all.  

Last year I used perpeteum with some success. One packet in a bottle was all I could tolerate or my stomach just didn't like me much after that. But I still think I would like to drink some of my nutrition for IMCDA. I know perform is on the course but even though I love my candy and sweets, I don't care for the taste of that at all.

Any suggestions to change this up to some other type of food that might be better? I have not been having stomach problems, I'm not feeling like I am bonking, but would like to have some other ideas, options in case what i am trying to use right now doesn't work out all that well for me.

I have found that the key to Perpeteum is keeping it cold. I use 3 hour bottle for HIM distances and freeze it the night before.  I find the orange vanilla to be much easier to tolerate when really cold.  Also, like Bonk bars as it has more of the real food consistency and holds up well during longer workouts. The longer I go the more difficult I find to tolerate manufactured food.  In terms of fluid, I like Nuun tablets and water.  Adds electrolytes without the sugary flavor.