Category Archives: Swimming

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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Better than Racing? Ironman 70.3 Oceanside Captain’s Report!

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Saturday was the official start of the Ironman race season as Ironman 70.3 Oceanside kicked off.  Athletes train for months at a time for these kinds of races and give it their all while they are out on the course.  This year was my second time volunteering for this race, but my first year as the captain.  We (Volunteer Captains & Staff) put in months of preparation for this race as well.  We don’t do it for a spot to go to worlds to volunteer, we don’t volunteer because we expect to be awarded, we do it because we enjoy it.  I volunteer at this spot because hearing an athlete say “Thank You!” is worth more than anything.  You don’t know what they are thinking, but I know that they just swam 1.2 miles, they really just did it.

This is the 2017 Ironman 70.3 Oceanside Swim Exit/Entrance crew (minus the ones with a wetsuit) who without them I wouldn’t be as successful as I was at captain.  Everyone braved the 48 degree weather at 5AM to be there early so that the athletes could get the attention from the staff.  We were there for the athletes and not us.  Our spot fills up fast since we are at the water and get to see friends who might come in, as well as be up with the Pro’s.  So with that we might not always get some of the recognition that goes with some of the other area’s, but our area is by far the BEST.  As a captain, I’m responsible for the area which includes the swim areas and making sure the athletes know where the start is and the warm up.   It was a new start this year so we wanted to make things as easy as possible.  All my volunteers absolutely nailed it.  I was complimented by the staff at how well organized we were and how clean the area was once the swim was over.  On a larger scale there was not one single complaint from the City of Oceanside about any area.  Everyone on my team had their spots and owned it as their own.  As a captain I have to be able to be fluid and go where the need is, as well as make sure my volunteers are ok and if they need anything.   Everyone was fine through the entire portion and we were out of their by 10:30AM.

The best part about being at this spot is that you are right there for the athletes as they are coming out of the water.  The energy is high and you’re swept up in the excitement of seeing everyone coming out of the water and you’re smiling which is really contagious. Even the athletes who might not have had their “best” swim smile instantly when they see you smiling and you’re helping them.  This year because of the rolling start it was a steady stream of swimmers coming through.  This was a good thing since there weren’t any big clumps and we didn’t get overloaded.  However, when you’re in this spot you know there is the inevitable last few swimmers that are swimming against the clock.  We are all there cheering for them to swim and make it, but the clock is relentless in it’s countdown.  There are no timeouts or stops, you just have to swim for your life.   Even though we already knew those who wouldn’t beat the clock every volunteer in the area (even from other teams) were on the docks cheering them in.  I however had one of the toughest spots to be at.  I had to be up with the race director letting the athletes know they didn’t make the cut off.  Some people cried, and some people just shrugged and said “I gave it my all”.  It’s still hard to hear that being told to someone knowing that I won’t ever know what that feeling is like.

I’ll be back again next year as a captain and I can only hope that I get the same amazing team year after year.  Being the captain this year cemented what I thought when I first volunteered at this spot back in 2015.  Volunteering at this race in this spot is without a doubt better than actually racing it, and I know a few people who feel the same after Saturday.

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.

 

Under 4 Weeks Till Oceanside 70.3

Well, it’s been 2 years since I last did this race.  I told myself I wasn’t going to do it again, yet here I am.  I don’t have the same feelings for the race that I did my first time around (I’ll read my race report later).  I know I can do it, there isn’t any doubt in myself about that.  I know the course, I know the people, and most of all I love the excitement and energy at the race.  I approached this race much differently than the first time.  I’m much more confident in myself.  I have no doubt in my mind that I’ll finish, and I’m looking to beat my 6:24:03 time as well.  I’ve trained a little bit differently, and my nutrition has been more dialed in then ever.  On race day back in 2014 I was about 245lbs and this morning I was 207 lbs at a 15% body fat.  I’ve been running easier than ever and I’ve been riding amazing.   I just got my bike MEP done and I’m burning primarily fat well around 190 watts.   I’m not doing any warmup Olympic distance triathlons and I haven’t done any OWS’ yet.  I’ll probably jump in the 19th for a nice swim from the shores.  We’ll see.

I’ve got the San Diego Half Marathon this Sunday, and I’m going to try and break that 2 hour mark.  I’m lighter, fasters, and I really want that qualification letter for the USA Half Marathon.  Even though I can’t race it, I want to know I qualified.   The previous 2 half marathons I casually ran them.  The first one I was cruising at nice 10:30 pace and felt great the entire time.  In fact I picked up the pace into the 9:30’s the last 3 miles.  It didn’t help that I rode a hard day the Saturday before that either.

On the weight loss side of life, I’ve been hovering around 205-210lbs which is pretty healthy.  I’m body fat % is still sitting pretty at 15% instead of the 10% that I’d like it to be.  I know why, I’ve been casual with some of my diet.  I’ve had the occasional dessert at dinner, or candy bar at the store.  I didn’t live and die by those macro numbers that I “KNOW” I should eat by to drop weight.   Am I angry about it?  No.  Should I be?  No!  The reason why I shouldn’t be angry about it is simple.   When I look back when I first started, I had a body fat % of 40, yes 40%!   I don’t let an of these numbers define who I am or what I can do.  Don’t you let those numbers define you either.  You are in charge of what defines you.  I let my actions define me, I let my accomplishments define me.  I am in charge of my life and who I am. When you say “I _____ ” you declare to yourself something.  If I say “I am in charge of my life and who I am.” I just declared to myself and everyone around me that I’m in charge, not them.

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.