Category Archives: Cycling

Getting the Fire Back.

Last year after Ironman Wisconsin I was totally burnt out.  I had my best Ironman finish that race even with some injuries including getting ran into on the bike.  I had already accepted the fact that I had to fundraise $50K for Smile Train for the Ironman World Championships.  I had 1 more 70.3 and Ironman Arizona still left on my plate and I really didn’t want to do either of them, but I didn’t want to defer them a year either, so I pushed through them.  After IMAZ I walked away from structured workouts and signing up for any races, I wanted a break, I needed a break.  Someone once said that “When you stop having fun, you need to walk away.”  Well, I had arrived at that destination. The fun was gone from the training and the long racing.  Mentally I was drained, and physically I just needed a break.

So here I am 6 months till the Ironman World Championships and I’m ready to get back to it.  I still have about $44K to raise to even toe the line and anything that I don’t raise, I have to pay for out of my pocket.  I’m not totally out of shape but I have a LONG road ahead of me.   The road to the Ironman World Championship isn’t just about completing a race, it’s about so much more.   When you’re trying to raise money for a cause it’s about making a difference in the world.  Did you know that globally, 1 in every 700 children is born with a cleft lip and/or palate. Clefts are the leading birth defect in many developing countries.  Yes this includes the United States.   Yet in the news you can bet that we heard about which couple in the entertainment industry are breaking up, getting together, or who wore what better walking down the red carpet.   So even before starting the training for the IWC my supporters been able to make a difference in raising 28 smiles for children with cleft.   That’s 28 children which might just be a drop in the bucket, but that’s 28 children who are going to go on to have a better life than before.  I have about 176 more smiles to go before I can go to the IWC and it’s by far the toughest thing that I’ve chosen to do.  Yes, I’m very well aware that I could fail at it and I will tackle that if it happens.   What I can keep doing though is giving my best effort and keep accepting help from people that I wouldn’t have thought of being those to help out.

If you’d like to help support me in my quest for the Ironman World Championships, but more importantly give a child the gift of a smile and a better life you can donate using the link below or by clicking on the Smile Train picture on the website.  Your support is 100% tax deductible.

my.smiletrain.org/fundraiser/chris2kona

 

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It Happened at Mile 53…. Crash

Ironman Arizona 70.3 is in the book and I fundraised for Team Challenge, which provides funding for Crohn’s and Colitis.   When you are out there racing for a cause it brings something special to what would be another day.  I thought about writing up a race report, but quite frankly I’m tired of writing them.  They seem to follow the same format, and for the most part they have their place.  However this race, wasn’t about racing.  It was about bring a part of something greater.

The race didn’t go as planned, but I found inspiration where I least expected it.  As you can see from the picture something happened and that something was a bike crash.  I knew there would be one day that I’d have a bike crash, but you never really want it to happen. So anyways the Arizona 70.3 course was very technical with turns and with it being 3 loops it gets crowded.  I was on the last loop of the course and took a turn at over 20MPH which I’d done 2 times before.  The air pressure in my front tire wasn’t high enough from a slow leak and it couldn’t hold up… and down I went.   As I went down I kept saying “Please don’t let anyone hit me from behind”.   As my thoughts went answered and no one else was involved in the crash I was grateful.  It was bound to happen at some point where I would crash my bike, and I’m just glad it wasn’t serious either.  Just a couple of flesh wounds… lol.

I couldn’t help but to start with the negative self-talk.  I’ve always been one to say that you need to control the self-talk.  Self-talk is one of the only things that we have complete and total control over in any situation.  That self-talk can either inspire/motivate us, or it can deflate/demoralize us.  I got up and immediately started to question if I should even bother walking up to the aid station.  I started to talk myself out of racing and just say “I Quit”.  I ran through all the “if’s, what’s, reasons” that I could think of, all while I was walking up to the aid station.   Then I saw another Team Challenge kit go by and it reminded me of something I had heard the day before at our team breakfast.  The manager talked about how when we race and we cross the finish line, or race is done.  Yet for people with Crohn’s and Colitis their race is never done.   The part that really struck me was that their race is never done.  I was still walking forward towards the aid station and I that one moment turned the negative self-talk to a more positive tone.   I thought, that I’m still walking forward.  I’m still able to walk and I got 3 miles to ride into town.  If I could keep moving forward then how on earth could I tell someone who is battling any disease or any physically challenged person that I quit.   What would I tell the people who donated to my fundraising?   I was still able to move, I was bloody, but I could still walk forward.  My bike wasn’t broken and my helmet was intact.   My body didn’t want to quit, so why was I trying to talk myself into quitting?

I went on to finish the race bloody, bruised, and during that walk I remembered another thing that our team manager said during that breakfast.   She asked the team who inspires them to race.   Well on this day it was everyone who’s fighting Crohn’s and Colitis and all of my teammates both in San Diego and across the US.  I don’t know where my mind would have got me if I didn’t see that other Team Challenge kit ride by.

Ironman #3 Wisconsin

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Here it was…  Race Week!  The weeks leading up to race week were busy with the day job, coaching, swim lessons, and trying to plan a fundraiser for my Arizona 70.3.  It (race week) snuck up on me like Ashton on Punk’d.  This Ironman was different, I was having a hard time overcoming some nagging injuries and for the first time, my work really affected some of my long training days.   Anyways, we flew into Madison on Thursday and stayed with family outside of the Madison.  This was awesome because I rarely get to see family in the midwest.  It also kept me out of the excitement and I was able to focus on things for the race and stay off my feet for the most part.

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Sunday morning I arrived early and got everything situated with my bike and my bags.  My race support crew had already begun her plan for the day of spectating and supporting me.  What was cool about this race is that everything is inside.  That means no dirt or grass, but it was a long run UP to transition.  I got into the chute early so that I wouldn’t be just getting into the water as the gun went off.  As we made our way out to the start line there was a 9/11 tribute and the national anthem was playing.  I was getting ready to get this show on the road.

The Swim: 1:13:xx
56_m-100735778-digital_highres-1364_104123-3746856The cannon went off, and whoa.   This mass start was a washing machine the entire 2.4 miles.  From the start I had some people not just brushing my feet, they were grabbing them and holding (WTF?).  So I kindly kicked them in the face.  I’m sorry (#notsorry), but you don’t need to be holding onto someone’s feet when they are trying to swim.  It’s dangerous for them.  So for 1 hour and 13 minutes I endured a constant body to body contact sport.   Thankfully I am very confident in swimming and didn’t have any issue’s of panicking.   I can see how beginners hate the mass starts, it can get downright insane.  From the swim I had a nice run up the parking ramp up to transition.

The Bike: 6:26:xx
8_m-100735778-digital_highres-1364_022787-3746808There really isn’t much to write about when it comes to one of the best supported bike courses by the community other than, it was fan-f8ckin-tastic.   Getting out the doors and finding that a volunteer had my bike ready to go was awesome.   I rode it down the helix and got my Edge 1000 situated and my HR turned on.  The first thing I noted that was missing was my power was gone.  It wasn’t pairing or something.   So I took 2-3 minutes to mess with it, and then said F it.   I was to ride this old school by HR zone and feel.  Humming along at an avg 20 MPH my HR didn’t go above 141-150 much and I didn’t feel like I was over-extended which was good.  The hills were rolling and the climbs were easy since you had a really good downhill leading up to it.  There was only 2 hills that presenting a challenge:  Barlow and some other.   I had driven the course the day before with my family.   I knew what to expect so I tried to conserve leading up to it.   Then finally it where there.  Both sides of the climb were lined with fans cheering everyone up the hill.  There were people unclipping at the bottom and mid-way through.  As I approached the guy next to me looked at the hill and said F-This, and unclipped.  I powered up it out of the saddle and felt surprisingly good.   The other hill wasn’t as bad, but again it was Tour De France style cheering which helped out alot.  I got to special needs and as I was swapping out my bike bottles I was hit by another rider.  I went to the ground pretty hard and was totally unexpected.  Could tell that something was wrong once I started pedaling again and my entire right side of my butt started to really hurt.  Thankfully I didn’t have to ride up Barlow again, but loop 2 had more wind.  As I headed back to Madison, I was really worried about being able to run.  As much as I wanted to let the crash disrupt my race and get frustrated, I kept remembering what I tell my own athletes:  Don’t waste anytime worrying about stuff you can’t control, all it does is waste time and energy.   So I kept my head up and hit T2.

Run: 5:33:xx
As I set out on the run I didn’t really know what to expect since I did virtually no research into this course.   I wanted to be healthy enough to run it.  I was a bit concerned about my legs from the bike accident but I set out anyways.  At this point the course was very high in energy as we ran through the capital area and out around the University of Wisconsin campus.  Soon we were on the field of Badger Stadium which as awesome.   It’s been a while since I was on the field and it was great to relive some of the memories of being a football player under the lights.   I was cruising a 10-12 min mile as I was walking up the hills and had a positive mindset the entire time.   As I approached the first turn around I was able to see my family out there cheering me on.  This was a welcome sight since I’m normally doing these things with my main girl as my on-course support.  The Base Performance tent is always the life of the party out on the course.  Matt Miller and Tony Demakis always have the energy to get everyone going, and being a part of their team is a blast.  The 2nd loop I decided it was time to enjoy some of the scenery, so I walked the entire field of badger stadium.  When’s the next time I’m going to be on the field?  Here I was at mile 20 and it was still light out and I was feeling really good still.  Everyone has read stories about the finish line at Wisconsin, it’s what sucked me into wanting to do it.  As I approached mile 25, you can see the energy on both sides of the street.   As you’re running through it, you suck the energy in and you turn the corners to the chute and it’s nothing short of amazement.   The community there is fantastic and the best that I have encountered at any of my races of any distance.  As I was running down the finish chute I made sure that there was plenty of time between me and the next person.  I was pretty happy to have a 5:30 marathon time after everything.

I really recommend this race to any athlete who wants to do an Ironman.  I believe the course and the community really set this race apart from all the others.  Yes there are so many other races out there that have scenic courses and great community support, so what makes this one different?   In my opinion having Mike Reilly there and the transition being inside really bring it out, but what brings it over the top is the bike course support from the community.  Having them out there on those climbs kept us all going and lifted our spirits.

 

Oceanside 70.3 2016 – Race Report

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There I am running with Shangrila Rendon on my 2nd loop at the Ironman 70.3 California race.  For those of you who don’t know who she is… she is a Guinness World Record holder for the fastest female to race a Quintuple race (5 Ironman Distance triathlons in 5 consecutive days).  It was a pretty defining moment for me to see her out there and her cheering me on as I raced by just struggling to keep my body going.

Leading up to the race I was feeling confident that I was going to have a breakout race and finally be able to actually run the entire half marathon.  My running has improved, I’m leaner, and over all I’m feeling great about my nutrition since moving to being more metabolically efficient.  Then around Tuesday night my stomach felt a little iffy and I spent most of the night sitting on the toilet.   That’s right I either caught something or ate something bad.  I wasn’t holding anything in, and I felt fine otherwise.  Fast forward to Friday morning I still wasn’t 100% but I told myself and C that I plan to race.  If I have issue’s Friday night or Saturday morning, or anything during the race. I’m going to not race or I’m going to stop.  Her condition was only if I go to the medical tent after I finish… Deal.   The problem isn’t so much being sick, it’s the amount of fluids you lose during the process of sitting on the throne and the lack of nutrients in your body.    It was simply the smart thing to do, and that’s live to race another day.  I had consulted with 2 doctors who have my best interest at heart so I knew that I wasn’t making a blind choice.  I told myself that I was ok with the outcome… If I DNS or DNF it wasn’t cause I wasn’t capable or didn’t have the drive.

Race Morning:
I got about 8 hours of sleep that night, thanks to some essential oils from some friends and some Imodium.  I was weary to eat anything for obvious reasons so I skipped my breakfast of eggs, bacon, sweet potatoes, with butter.  I preloaded with some pedialyte as we made our way to transition, and physically I was feeling fine.  I got into transition late so I had to do the fastest transition setup known to mankind before they closed it.  I’ve really simplified my transitions to where it takes me about 5 minutes to get everything in place and out I can go.  I was in the second to the last wave, so I still had a whole hour before I started.  I spent some time chatting with some Team Challenge friends and team mates before they had to march off into the Oceanside Harbor to start.  I chugged my 2 scoops of UCAN 30 minutes before the swim start, threw on my wetsuit and it was time for me to march down that same plank into the harbor.  The best part is that even with the pro’s already out of the water and you still being in that 2nd to the last wave, there is still a great amount of energy to keep you pumped.  So I was able to feed off it all and stay collected.

Swim: 36 mins
BOOM the horn goes off and out I go.  The water temp was 62 degree’s race morning and I LOVED it.  There was plenty of swell to go around and plenty of people who kept stopping in front of me.  I had no problems sighting the buoy’s but swimming around/over people got tiring.  My stomach though at the time was starting to wobble and I was wondering if I was going to have an accident in my wetsuit (that would not be good).  I was able to finally find some calm water out of the pack of people and cruise to the swim exit.  I felt at this point that I had a better swim that I did, but my stomach and my calves and core were cramping a bit.  As I was jogging back to T1 I saw C and she gave me some more pedialyte.  I told her that I’m was done, my legs just aren’t there, and my stomach was feeling woozy.  I remember her telling me that maybe I just need to sit down in transition and see how it goes.  I had plenty of time, but nope I told her I was done and she was going to meet me at the exit.   WELL, I did what she said and as I was sitting there gathering myself and looking at my bike, I decided I should give it a shot.  I’m feeling a bit better, and if I can make it off the bike I can walk the half marathon.  It wasn’t going to be pretty but I could do it as long as I kept it easy.  So I put my big boy pants on and helmet and went out the bike exit on the bike.

Bike: 03:55:19
I remembered this course from my first go around with it in 2014 and knew I had to keep it calm and easy the first half.  I did exactly that and felt great, I took a third of a bonk breaker bar down at the 30 minute mark and 10-15 minutes later I felt my stomach kind of curl again and I thought, oh no… this isn’t going to be good.  However I kept riding and it went away.  I always grab water at the bike aid stations and the volunteers at aid station 1 are always a blast.  This year it was some sumo wrestlers handing out water and Gatorade which made me laugh as a I whizzed by.  I chugged my third of a bottle with UCAN and MCT Oil and I was feeling pretty back to normal keeping my watts and HR in my fat burning zone, saving my carbs for those hills.  Then around mile 25 I notice my rear wheel bumpy and I think I just have a flat.  I pulled over and sure enough, not only did I have a flat.  Something shredded about 3 inches of my tire!  I don’t carry a spare tire for a 70.3, GREAT.  Thankfully it was by a volunteer captain who was able to radio for the bike people to come out.  About a hour or so later I was on the road again complete with a new tire and tube.  As I sat there waiting and watching people whiz by, several people offered me a tire and tube.  I didn’t take it, just because they might need it.  I’m not trying to qualify for worlds and I knew I had plenty of time.  Yeah there was a part of me that felt that maybe this is a sign and I just need to stop, but I kept moving on.  Into the next aid station it was bathroom time or so I thought anyways, and then again I thought that maybe this is it and I had to stop.  Maybe it was just my body telling me that it wants to stop.  I stood at my bike questioning if I wanted to battle the hills today.  I told a volunteer who wanted to give me Gatorade that I was done, I didn’t need any.  So I sat on my bike for about 5 minutes waiting to see what my stomach would do, and sure enough it calmed down.  I was good to go, and off I went.  I could see the hill in the distance, the same hill that I almost had to walk up a couple years earlier.  The same hill that intimidated me so much to where I didn’t ever want to do the race again.  The same hill that is claiming these cyclists and forcing them to walk.  I was able to power up and not be totally dead afterwards.  Mentally this was a huge boost and exactly what I needed.  I cheered everyone else on around me to not give up and to just keep at it.   I’m sure some of them might have despised me for zipping by them as they where walking and I was cheering for them.  I was sincere since I was in their shoes before at one point.  I know how difficult it can be, and I know that when I was in their shoes, it helped.  Finally piled up the last climb and made the final right towards the coast into the headwind and just held on for the rest of the ride.  I tried to keep things steady as she goes, and I knew my run was going to be horrible.  Finally as I rode into transition there was a small sigh of relief that I was almost done.

Run: 2:42:xx
I took my time in transition again to collect myself and wondered if I should even bother running out.  I didn’t know what time of day it was or if I’d have enough time to walk a half marathon after the bike wait.  I didn’t want to be walking and then be told I didn’t have enough time.  After a few minutes of drinking more pedialyte and gathering myself I set out on the run course.  It was great to see all of my Team Challenge teammates as I set out on the run, it really lifted the spirits.  I really enjoyed the change to the 1 spot transition and the route it took us on.  By this time I had friends everyone on the course to cheer on.  After all the reason I signed up for the race was to be out there with them cheering them all on.  I was an hour late to the party but still got to see a lot of them out there.  It was right after the turn around that I had to use the bathroom again… thought it was going to be the final straw… but thankfully it wasn’t.  This time though I was riding that line of not having anything left in the tank.  I was taking some gel’s at the aid stations with some water and base salts. Just anything to get some energy going.  I was reduced to a walk/run as the reserves were running out.  I was still maintaining a 12 min mile so I felt good about things.  Running through the Fil-Am-Tri area was always a huge lift of spirits as I heard my name called and everyone cheering.  I should have stopped and asked for a donut or 12.  It was around mile 8 or 9 that I ran into Shangrila and we chatted.  I couldn’t tell you about what though.  It was nice to see her out there cheering for everyone.  I gathered myself even more for the final push.  At this time my calves were pretty well knotted with some cramping here and there.  Kept taking the salt and water in, pouring water down the back and putting ice in the hat.  I was happy to still be able to keep passing people.  Finally the last 2 miles were in sight, and I could see the FAT’s (Fil-Am-Tri) banner and told myself I just have to make it there and I’m home free.  The tight calves were causing my left knee to hurt and as I was approaching the finish chute my left hamstrings started to cramp up.  Luckily there was a woman in front of me, so I thought to myself… Let her get her moment.  So I slowed it down to a walk so that I wouldn’t it for her going across the finish line.  This gave me a small rest.  Then she slowed to a walk.  When I asked if she was alright and she replied “yes”.  I took off running through the finished.  My finish time was over 7:31:xx and I knew it was going to be ugly.  As promised I found C and we went to the medical tent to be checked out.

Finishing up:
Every race is different, even if it’s the same course.  The day is different, the weather is different, and the moment is different.  Now some people will say that I made a stupid choice to race in the condition that I was in, and that’s ok.  It’s their opinion.  I consulted 2 doctors, 2 RN’s, and I was in good hands through the entire race.  I had a plan in place if I got into trouble, and there were people on the course who knew my condition and would have stopped me if they felt that I wasn’t able to finish.  Having that level of support from the tri community is simply amazing.  With that said, I was fine in the medical tent.  They just made me get some more fluids in and rest a bit.  It was all precautionary.   Even checked in with my doc buddy later that night and he said if I needed anything let him know and they’ll take care of me.

The race really tested my body, my patience, and my perseverance.  It was a constant battle of quit or should I keep going.  It also shows that no matter who the athlete, sometimes you just have to slow it down and collect yourself.  It’s these kinds of races where everything seems to go wrong that you find out what type of athlete that you really are.  Do you keep getting up when it seems you’re always falling on your face, or do you just stay down.  We are capable of more than we think we can do.  We just have to keep getting back up.  We need to have faith and you have to believe in yourself that we are going to get across that finish line.  It’s been a while since I was in that position, so it was a nice reminder out there that I still got up, and crossed that line.

 

Metabolic Efficiency and the Plant-based Endurance Athlete – Dina Griffin @ eNRG

Metabolic Efficiency and the Plant-based Endurance Athlete
Dina Griffin, MS, RD, CSSD, METS II
Sport Dietitian
Certified Level II Metabolic Efficiency Training Specialist
Metabolic Efficiency and the Plant-based Endurance Athlete
Before we get into the “meat” of this article, let it be known that I am not trying to cause any controversy or debate as to whether vegetarian or vegan nutrition patterns are superior or inferior to omnivorous patterns.  There are many reasons athletes choose to follow plant-based patterns such as ethical, moral, spiritual, and/or health reasons; there are also many militant perspectives to try to persuade you one direction or another.  The purpose of this article is to highlight a few concerns for vegetarian and vegan endurance athletes from a sport dietitian perspective and to provide a short Metabolic Efficiency case study on a recent female athlete with whom I worked.
*Abbreviation you will see throughout this article:  PBEA = plant-based endurance athlete
For those who need a clarification on “vegan”vs. “vegetarian”, here is a brief description:
  • Vegan:  Avoids all animal foods, animal by-products and any food that contains any animal-derived food in it. This means no meat, poultry, dairy, fish, or eggs in any form or contained in any other food (such as baked goods). True vegan followers avoid honey, animal broths, and gelatin.
  • Vegetarian:  There are different “levels”such as those who permit eggs, dairy, or fish. All other animal foods are avoided.
Next, let us highlight some issues and concerns in the context of plant-based nutrition patterns.
Protein
While true there are ample plant-based sources of protein, I can report that many of the PBEAs with whom I have worked truly have inadequate protein intakes.  Following nutrition periodization principles, there are certain times of the training year (and within certain types of training blocks) where protein needs are increased based on the volume and intensity of training. This is a common area where I see PBEAs struggle or are simply unaware of their body’s needs.  This particularly holds true for athletes who are restricting their dietary intake to pursue weight loss. Protein intakes can range from 1.2-2.5 grams per kilogram of body weight (or 0.55-1.1 grams per pound of body weight) depending on health and training. This can be difficult to achieve for some PBEAs, especially if they have several food “dislikes”and are not a fan of cooking.
Tips:
  • Know your protein sources.  For vegan followers, these include the general categories of legumes (beans, peanuts, lentils, peas, etc.; try sprouting to improve the nutrient profile and digestibility), nuts/seeds, nut/seed butters, soy foods, whole grains, seitan, spirulina, sprouts and protein powders. Yes, there is protein in vegetables (such as leafy greens), but you must eat A LOT of vegetables. Vegetarians have more flexibility in protein sources if including eggs and dairy.
  • Vary your protein sources.  This may seem like an obvious one, but I see countless PBEAs who eat the same thing every day with little variety.  Know that not all proteins are the same, meaning the amino acid content can be quite variable. There are “indispensable”amino acids which must come from dietary sources since the body cannot make them. Supplementation of amino acids may be necessary, especially for ultra PBEAs or those in strength-building training blocks.
  • Keep it clean. It’s interesting how many PBEAs eat processed and refined foods for their protein sources, yet these items can be loaded with fillers and synthetic ingredients. Do the body better by keeping your protein sources as simple as possible.
Vitamin and Mineral Deficiencies
 
If you are a PBEA who is an ultra runner, long course triathlete, or a female, micronutrient deficiencies are more common than you realize.
Tips:
  • Work with a board certified sport dietitian who can assess your nutrition intake and physical training patterns. Food choices can be optimized to enhance the micronutrient quality. Appropriate supplementation can be recommended as it fits your own specific needs.
  • Get regular blood work. The blood work you get with your typical annual physical is rarely adequate for PBEAs. Seek guidance from a board certified sport dietitian so that appropriate labs can be ordered.
  • Variety in food intake will help.  If you refuse to follow the above tips, then I strongly recommend you get into the habit of eating a wide variety of vegetables, fruits, whole grains, nuts and seeds.
A Metabolic Efficiency Case Study:  The Female Vegetarian Endurance Athlete
 
Many PBEAs assume that to improve metabolic efficiency (how your body uses fat and carbohydrate as an energy source at rest and during exercise), you have to convert to omnivore patterns and eat gobs of steak. While omnivores have more flexibility in food choices to facilitate metabolic efficiency, it is not necessary to begin eating animal proteins to make an impact on how your body uses its fuel sources. The underlying “trick”is to learn how to put together foods to stabilize blood sugar levels throughout daily eating.
Meet “Dee”, a female marathoner in her 50s who is a lacto-ovo vegetarian (no soy). Her goals were to find out her metabolic efficiency (M.E.) level and to lose weight.  Her daily nutrition resembled this prior to beginning the M.E. journey:
  • breakfast: coffee, bagel, cream cheese prior to run OR 2 eggs with wheat toast if no run
  • post-run: baked good from coffee shop
  • lunch: veggie dog on wheat bun with ketchup, mustard
  • snack: nonfat greek yogurt
  • dinner: “fake” meat with spaghetti or risotto or pizza
This is her M.E. test data before making any nutrition changes:
As you can see in the graph, Dee was unable to utilize fat as a predominant energy source in her running paces.  After the testing, we reviewed her food preferences and devised strategies for her to begin changing her food combinations to promote M.E.  Her new nutrition day resembled more of this:
  • breakfast:  oats/quinoa with walnuts + 1 egg before run OR eggs, veggies, cheese if no run
  • snack: full-fat greek yogurt with berries
  • lunch: wheat tortilla with beans, seitan, veggies, avocado or cheese
  • snack: almonds
  • dinner: roasted veggies or salad with a whole grain and protein source such as BeyondMeat or legumes
A blood workup found that Dee was headed towards iron deficiency anemia. She also had low levels of vitamin B12, zinc, and vitamin D. This explained some of the fatigue and sluggishness she had felt during her recent training runs. Dietary suggestions were made in addition to providing her supplementation recommendations.
Dee continued with her running program, which involved 4-5 days of training per week. When she returned to the eNRG performance facility for her second M.E. test 4 months later, she had lost 9 pounds. She reported feeling stronger for her runs and having good energy throughout her days.  Here are the results of her second M.E. test:
Through her training and her dietary changes, her Metabolic Efficiency Point moved to within her targeted marathon goal pace. She ended up with a new PR and reports feeling in great health with the M.E. lifestyle.
In summary, if you are a PBEA, I recommend working with a sport dietitian who can assess your needs (in conjunction with your goals) and guide you towards optimal health within your food preference parameters. Improvements in Metabolic Efficiency can align with your health and performance goals with further dietary and training fine-tuning.  To all of the PBEAs out there, give it a try!
-Dina

Nautica Malibu Triathlon & 3 Weeks to Ironman Louisville

12002488_10153709407493274_4471941097899110989_oFirst and foremost, sorry it’s taken me so long to blog.  I had a change of work laptop that I used to publish everything and the app that I used didn’t update with Windows 10 so I’ve had to try and find other ways, since I hadn’t used the website to write a post before.   Turns out, that it’s not that bad.   So since my last post with metabolic efficiency I’ve dropped down to 213lbs.  Then I remembered I signed up for Clydesdale at the Nautica Malibu Triathlon, so I had to actually put on some weight… funny I know.  Friday at packet pickup if they would have weighed me I would have been right at 225-227lbs since that’s what I weighed in at in the morning.   They didn’t and after the race I was probably 218-220lbs.   It’s the very last race I’ll race Clydesdale, or so it better be.

So this was an important race for me mentally, the other short races that I kind of laid the expectation that I need to be a podium finisher failed… I was 4th and 5th at them.  I thought to myself… great I’m not the fastest fat guy anymore.  It was to be expected though.  When you train for Ironman distance events you lose a lot of that top end speed and the sacrifice of endurance.  So while I couldn’t go as fast as they could in the sprint… I could certainly out swim, bike, and run them in an Ironman.   Anyways the Clydesdale’s here was a huge field for us, there was 21 of us.  I beat the 2nd place guy by seconds time wise…  I saw him pass me on the run around mile 2… he was already hurting and I cruising in my Zone 3 HR while trying to keep cool.  With the sun just beating down on me, I couldn’t risk injury or blowing up to early so I slowly reeled him in, and around mile 4.5 I finally passed him for good.  Not to mention I wasn’t really getting passed by anyone on the run other than some of the top females.  It was great to be able to run and not get passed by everyone like I had grown accustomed to.   It was also a great confidence booster for Ironman Louisville which is right around the corner.  Three weeks out and I’m feeling really good about it.

On the other non-triathlon racing side of life school has been crazy.  Between my Health & Wellness Coaching Class, Advanced Nutrition Class, and trying to finish up my Ironman University Test it’s been a mental challenge.   The upside is that I’m helping people achieve their goals, and slowly setting both my Health & Wellness Coaching and Endurance Coaching business.   More to come as I get close to Ironman Louisville and I get this website authoring squared away.

Escape from Alcatraz–Race Report and More.

311843_200101088_XLargeCrossing the finish line of what is one of the most iconic triathlons in the world.  I did it, I completed it, I escaped from Alcatraz.   There is a certain allure about doing this race around the triathlon world that I exists in.  I was told it’s a bucket list race and that everyone should try it.  It’s a lottery style entry with 2 drawings.  The first drawing for obvious reasons, but the second drawing is for the slots that the weren’t claimed by the first wave of people.  So you really have 2 shots of getting in this race.   Well I signed up for the lottery with ZERO thought about actually getting in.  I’m pretty sure I was peer-pressured into it.  Needless to say I didn’t make the first round but I did make the second round.  You jump off a boat in San Francisco Bay right next to Alcatraz Island and swim to the shore by the Marina Green.  This water is notorious for being cold and choppy and having a hell of a current that can sweep you towards the Golden Gate.  Then you bike 18 miles through the Presidio and Golden Gate Park.  It’s a very technical course with a lot of ups and downs 10299154_10155729472820192_2422600405623214181_nand sharp turns.  Then run is along the same course as the bike down to a beach and then up the notorious “Sand Ladder” shown to the left.  Then it’s a run back down and through a long chute with lots of spectators to finish things off.  The weather also plays a huge role in how this race goes as well.  You didn’t know what you were going to get till race morning.

Pre-Race: I got into town Saturday morning before the race.  I jumped a 7AM flight and landed at 8:30AM.  After the public transportation and Uber to the hotel it was 10:30 so I had them drop me off at the expo.  The line for packet pickup was incredible and was wrapped around for 2+ hours.  There was a lot of excitement in the air as I ended up talking to several athletes and found my friends from San Diego and met some new Fil Am Tri Club members.  I didn’t really pay much attention to the athlete briefing and in retrospect I didn’t really need to.  There has been such a flood of information flowing through me from a lot of sources to where I felt really prepared.  The day though was just go go go and I didn’t really have time to relax as much as I had liked to.  Either way I felt really prepared for this race and was in bed by 9AM with a 3:30AM wake up time.  We weren’t allowed to rack our bikes the night before so I followed my buddy Kevin and his friend to the transition time.  We had to be on the shuttle to the boat by 5:00AM so we left the hotel at 4:15AM.  Thankfully my girl made me my PB&Banana Bagel, and out the door I went.  It was COLD that early, but once we hit transition there was a lot of excitement in the air as I got my transition setup.  I was right at the end which was even better.  I found Kevin who was wrapping up his transition and we got on the shuttle to the boat.

The Swim (35:50):  At 6:35 the boat launched and we were on our way.  There was no turning back.  It was a one way trip for 2000 triathletes.  The excitement on the boat was amazing and there was a lot of nervous swimmers out there as well who seemed really anxious.  I felt confident, I had a game plan.  Jump off the boat on the far left or to the far right and then sight for the 2 ugly apartment buildings and then follow the shore line.  I figured worst thing that happens is that I undershoot the exit and swim down current to it.  By 7AM I had my wetsuit on completely and was pouring water in it to get the water layer present and warmed up for the jump into the 60 degree water.  I had my booties on, and I was outside on the deck warming up with Andy Potts who I’d met the day before.  We wished each other a great race and then before I knew it, it was time for the National Anthem.  The announcer then called the time it was 7:25 and the pro’s lined up first, the doors were open.   The water temp was 60 degree’s with a current of 6 knots going towards the ocean, with minimal chop.  The horn goes off and the pro’s jump off but then everyone jumped right behind them.  There was no pause and I approached the right side and jumped in the water.  It was a total rush.  I could see the lead boat lights and I figured that now I’d just sight off that and keep it dead ahead of me.  This worked the entire time till my goggles fogged up on me.  After stopping and clearing them I was probably 1/2 a mile off shore and I cut the inside to swim right into the exit exactly as planned.  I exited the water and then ran to the shoes I planned to run back to transition in.

311843_200089360_XLargeThe Bike (1:06:45):  I spent 10:30 in T1 (which included the 800M run back to the T1 area.  I really wanted to take my time and just enjoy the race experience.  This was after all probably the only time I’m ever going to do the race.  Once on the bike I knew what was coming, 2 miles of flat and then the climbs.  I took the course very conservatively.  Some of the down hills you could hear people slamming their breaks and you could smell brake pads in the air.  I saw one person being taken away in an ambulance who appeared to go over the handle bars.  The road conditions weren’t all that great either, so I felt I made the right choice to really play it safe and not over do it.  I had my Base Performance Rocket Fuel (Base Aminos, Base Hydro, Base Electrolyte Salts, and Karbolyn) and a bottle of water for nutrition on the bike.  I averaged 16.2 MPH on the road bike which I’m ok with.  It was a technical course and crowded.  Along the course you could see the fog just pouring in, and moving.  It was thick as you can see from the picture.  As I approached the bike in, I told myself I’m 2/3rds the way done.  I got this and to enjoy the run.  There are a lot of climbs, so take it easy and just enjoy the experience.

The Run (1:20:36):  I spent 4 mins in T2 again just taking my time.  By this time the crowd was really big and cheering for everyone coming in and going out of transition.  I saw my girl on the way out, gave her a high five and went on my merry way.  I was cruising a nice 10:30 min mile pace which for me, I’m happy with.  Been dealing with some foot issue’s that limited my running but I also knew that the climbs were coming so I didn’t want to push it either.  I hit the first hill and I just kept telling myself short steps and look ahead.  Just like my coach told me.  Outside of having to walk up some stairs because it was single file and there were people walking up at this point.  I was cruising about an 11:30 min mile uphill which I felt great still.  As I was going out I saw Andy Potts and Eric Lagerstrom battling it out for first.  Of course I cheered Andy on.  We ran down a trail to the beach and ran on Baker Beach for while.  Then around mile 5 it happened, the sand ladder.  I looked up and everyone was walking it.  I was going to walk it.  The wood beams were covered with sand and there was just no room to run up it.  Everyone who was walking up it was joking around and we were laughing and just enjoying things.  Little did we know that it was being filmed, so we all put on smiles at the top.  From this point it was all downhill from here.  I started cruising and then at some point right around mile 5.5 I slipped on some dirt and fell down.  I recovered nicely but the body got a bit banged up.  I walked it out a bit to make sure there was nothing mechanically wrong with me.  The knee’s moved without pain and there wasn’t any tight muscles.   I walked a bit more to shake it off and once we hit the flat final 1.5 miles I just kept up a constant jog.  I saw some friends just coming out on the run and cheered them on.  I took some time at the aid stations to wash off some of the dirt that I was covered in (have to look good for the pictures).  As I approached the chute I looked around to make sure there was no last minute sprinters and I relished the accomplishment that I just completed as I crossed the finish line.  My final time was 3:17:xx but all in all I don’t care.  I had a lot of fun.  The race is awesome and such a rush from start to finish.

Reflecting Back:  Even with my fall, there was not a bad moment I had in this race at all.  It was much better than I expected and anticipated.  A race that I’ve heard several people say they have done it.  It was a badge of honor type race.  I’ve joined the group of athletes who have escaped from Alcatraz.  I watched video on the swim, I’ve swam the distance before.  My girl and I went out on a boat tour the day after the race and I looked at the swim from above the water verses being inside it.  It makes the race feel like an even better accomplishment.  It’s one thing to swim down here in San Diego where the water’s pretty darn clear and warm.  It’s another to jump off a perfectly good boat into San Francisco Bay next to Alcatraz and swim to short.  It wasn’t more than 4 years ago that I would have told myself I was insane to even attempt it, never the less complete the damn thing.