Busy Monday #3

For today long ride, I decided to solely rely on my energy drink, even-though I was carrying with me 12 dates (to be munched on during the day). That didn't work out too well as I was kinda low on energy for the last 10 kilometres or so. Could also have been that I only consumed half of my bottle of home-made energy drink ... Anyway, lesson learned. From now on, I'll make sure to always consume something half-way (for ride above 80km).

Here's the ride on Strava:

I made my usual energy drink, but with one little spin which turned out to taste pretty good. Instead of adding 2 tablespoon of (grounded) Chia seeds, I used a 50/50 mix of (brown) Flax seeds & Chia seeds. Nutrition wise it seems to make some sense as both seeds seems to complement each other (calcium, omega-3 ...) while providing both calories and proteins.

For post ride snack, beside my 12 dates, I had one Luna energy bar (yes, I know it's optimized for Women ...)  and one Nature's Path bar. Seems it was enough to top-up my glycogen and general energy level as I felt pretty good throughout my ride home and subsequent run:

... in fact, with an average pace of 4:54/km it wasn't bad at all. I guess, I ought to eat more during the day to fuel my following work-out. Not really a surprise ...

Run to Stanley Park (30k)

Saturday run to our now usual long distance target went pretty well. This time around, I didn't forgot to drink my espresso two hours before we got going, however I followed the tips from Allen Lim, and decided to not take any food during the run itself and only rely on my usual energy drink (minus the Chia seeds) just to keep my blood sugar level elevated (and replace my electrolytes).

Since the infamous wall lives around the 30km mark for most people, I was curious to see if I will run into it (didn't ran into it last time I ran a marathon either) ... And, It wasn't the case as I feel pretty energetic all the way (with an average pace of 5:10/km). Obviously the 2 days of moderate carbo-loading plus a bagel (with peanut butter, chia seeds and one banana) 3 hours before the start of the run was enough to fuel me throughout the run. As a measure of precaution, I did carry a bunch of dates ...

Two days prior to the run, I started feeling one of these weird pains at the top of my left calf, not unlike other pains I have felt recently on my calfs. So I wore my compression bands (on both calfs) as prevention most of the two days and, of course, during the run (as usual). In the end, I didn't feel any calf pains during the run (nor after), just some mild knee pains. However, starting yesterday afternoon (so 24 hours after the run) my left thigh started being painful (rectus femoris?) when at ease. I cycled to work this morning and didn't feel anything special. Anyhow, I'm supposed to run this late afternoon so I'll see how it goes ...

Overall, I have to say that since I started wearing compression bands on my calfs when running, my calf pains have pretty much vanished. I know there's a lot of debate on the effectiveness of them, but it appears to be working for me ... or that's just a coincidence.

Here's the run details on Strava:

Notes: "Up close with Allen Lim"

Greg Kopecky over at slowtwitch.com published today an interview he did with Dr. Allen Lim of Skratch Labs, which, I though, was an interesting read for anyone researching the complex subject of sport nutrition.

Here's my notes:

• during a race, you have to get the calories in to offset your glycogen depletion, BUT you also have to stay hydrated; energy depletion really is only a problem for elite athlete, amateurs usually have plenty fuel "on-board"
• "Drink your hydration and chew your calories": separate hydration and electrolytes from calories intakes (for a more efficient ingestion)
• for less than 3hrs event: taking in a bit of sugar (e.g energy drink) to maintain blood glucose level will help feeling "energized" [without having to load-up on actual (un-needed) calories]
• average stored calories glycogen pre-race: 28 to 42 kcals per kg of body mass
• elite athletes will burn from 800 to 900 kcals per hour or race
• an athelete should aim to replace half of the energy expenditure per hour
• 1g carb = 4kcal
• what to eat during a race:
• simple/normal food
• high glycemic index
• low fiber content
• athletes should experiment in making their own race food

So, it looks like I have been doing it right so far, except taking on too much calories during our longer run. Maybe this week-end I'll lower my calories in-take (during the run) and see how that goes.

Busy Monday #2

I went to my now usual Monday long ride this morning (on my way to work). The weather forecast was a little worrisome, but it was actually rather nice (14C, mostly sunny). Since some rain is (or was) forecasted for later during the week, I really wanted to get that ride done before my next long ride this coming Sunday:

So, instead of making my now standard energy drink, I went with a lighter version of it:

• 2 bags of Jasmin Green Tea brewed in 800 ml of filtered water
• 2 tablespoons of Agave Syrup
• 1.5 scoop of Maltodextrin (so about 120 kcal of Carbs)

Since I had (over)eat enough Sunday (it was a day off), I didn't feel like I really needed the extra calories punch in my drink not the electrolytes (since it wasn't going to be too hot). For nutrition, I packed some leftover home-made Larabar from our Saturday run. My hydration/nutrition plan was the following:

• Couple of sips of drink every 20 km
• One Larabar every hour

Worked pretty good as far as I can tell, except for the fact that the bars are kind of hard to chew and swallow while in aero position (in which I was for most of the ride, without much pain). I probably should cut them smaller so that I can chew and breath with more ease ;-)

To finish-off the day, I did an easy 8k run (with da wife). Felt pretty good doing it. Which I guess is a good thing ...

Run to Stanley Park (28k)

So this morning we ran to Stanley Park (again) but this time pushed to 28km. Since I followed loosely the nutrition plan I had described yesterday I felt pretty energized for most of it, even-though I totally forgot to drink the espresso two hours before, doh ... Physically, I didn't feel any pain to my calf (I was wearing compressing band on both) and only my knees were somewhat sore at times.

Here's the run details on Strava:

During the run, I made a couple of adjustment to the nutrition plan just so it'll be easier to keep track of when I should be drinking or eating:

• Every 5 km, I drank (probably 100ml each time)
• Every 45 minutes, I had one of the Larabar
• One kilometre before the end, I had a handful of dates

While my energy level was never low, I could definitely feel a slight boost starting 10 (or so) minutes after ingesting the energy bars. The dates didn't seems to do much of anything that late in the run, however I did felt some stomach discomfort later on.

My GPS watch contraption didn't cause much trouble during the long run. It did felt a little heavy on the wrist though ... I'm not sure this is the best solution, obviously. 

(pre) long run nutrition plan

In preparation for this October Marathon, I have started collecting tips and info on pre-race and race nutrition. Since we have a few long (> 20 km) runs left in our training schedule, it's a good time to specify a plan, and test it out so that it can be adjusted.

So, at the moment, here's the pre-race nutrition/hydration plan:

• 3 hours before the start: one (toasted) bagel + peanut butter (spread) + banana (sliced) + chia seeds (2 tea spoon)
• 2 hours before the start: one espresso (with one cube of brown sugar)
• drink water regularly (not over doing it)

As for the run, the plan is:

• After 5 km: starts drinking regularly 200 ml every 5 km (or whenever thirsty)
• Every 45 minutes: ingest a small Larabar (da wife's recipe)

For hydration, I'll be repeating the home-made energy drink I did for my ride last Sunday, but this time with a little less chia seeds. I'll also carry a smaller bottle of water to drink with each of the Larabar.

I'm not totally convinced that I need to eat regularly during this particular run since it will be only an extra 2 km from the previous time and that I didn't bonk then. However, it'll be good to see if I do feel fresher by the end and also if my stomach can take the food during a stressing time.

Notes: Pre & Post Workout Nutrition (and a bit on Carbs)

Here's a couple of the things I noted down a few days ago while listening to episode #73 of the Tri Talk Triathlon podcast on the subject of nutrition needs around a workout.

Pre-workout (only if +60 minutes long):

• 2 to 4 hours before: 500 kcals of healthy carbs
• 60 minutes before: 1 gr per kg of body mass (4 kcals/kg)

Post-workout (only for intensive workout; e.g. +3hrs bike ride):

• if less than 6 to 8 hours to recover (to top-up glycogen level before another workout)
• carbs: 1.2g per kg of body mass per hour (+60 glycemic index, up to 5hrs post workout)
• proteins: 0.6g per kg of body mass per hour
• if more than 6 to 8 hours to recover
• eat when convenient (no need for high glycemic index)
• top off glycogen level like above, but no need to do it every hours

If you are a n00b when it comes to nutrition, like myself, this beg for some background explanations (disclaimer: I'm no nutritionist, I'm just an idiot trying to make sense of what I read! Please correct me when I'm wrong): 

Carbs refers to any food that is rich in complex carbohydrates (e.g cereals, bread, pasta ...) or in simple carbohydrates (e.g. fruits, sweets). A carbohydrate is basically sugar (glucose & fructose) used by the body as stored energy. The Glycemic index indicates how quickly a particular carbohydrate is absorbed. Therefore, consuming a high glycemic index carbs allows for the body to re-load glycogen in the muscles (and liver) faster. 

Glycogen is synthesised by the body from the sugar present in the blood and stored in the liver (for use by the body) and in the muscles (for their sole usage). It is only when the liver and muscles are at their maximum capacity than the body will turn glycogen into fat. Carbs with low glycemic index (e.g. fruits, vegetables, whole wheat pasta, grains) consumed 12 to 18 hours before an event will be stored as glycogen instead of fat (see carbo-loading). However, as Fructose is ineffective at raising muscle glycogen levels, a meal high in glucose should be preferred (e.g pasta, bread, rice, potatoes).

The University of Sydney has a web site dedicated to Glycemic Index, with an handy way to find carbs with high (or low) glycemic index.