“Living High and “Training Low” and implications for the NFL – A Proposal for Altitude Training Interventions in American Football” – Part 2

IMG_0005 2
Hypoxico Altitude training systems provide the opportunity to train intermittently in hypoxic conditions. However this form of training should not be confused with “Live High” altitude training interventions which are largely associated with physiological changes necessary for improvement in aerobic performance.

In Part 2 of “A proposal to investigate the use of Altitude Training Camp Interventions for improved athletic performance in American Football”  we will examine the past research and build a foundation to help construct an effective vision and resource for the betterment of our athletes in regard to exercise performance.

“The more you know about the past, the better you are prepared for the future” – Theodore Roosevelt

     Paul Bert was a french physiologist who first reasoned that atmospheric changes at altitude resulted in physiological adaptations to those individuals who spent a period of time at certain altitudes (Levine& Stray-Gundersen,1997).  Years later scientists would identify the adaptations that take place at altitude as central to the improvement of performance when athletes return to sea level. Dr. Benjamin Levine and  Dr. James Stray-Gundersen were one of the first researchers to report that living at certain altitude environments aid to augment endurance performance through increases in red cell volume and associated enhancements to athlete’s ability to transport oxygen around the body. (Levine& Stray-Gundersen,1997).  Their work along with the dominance of altitude acclimatized athletes during the 1968 Olympic Games in Mexico City and early anecdotal training experiments in the USA in the 1970s, help to establish altitude training as an effective model for endurance athletes wishing to improve aerobic performance. Today, this form of training is being proposed as a resource for team sport athletes or those who compete in sports which cover a wide range of energy systems including the aerobic system.  Dr. Olivier Girard, Researcher at Athlete Health and Performance Research Centre in Doha, Qatar says “Athletes from different team sports worldwide are using altitude training more than ever before.” (Girard, Chalabi, 2013) 

Horizontal

Athletes from different team sports worldwide are using altitude training more than ever before.”

What lies in the future of training for Team Sport athletics such as Football?

     Envision a setting where athletes saw improved cardiovascular function mediated through physiological changes within their blood simply from living and breathing the air of a specific environment.  Altitude training camps is a potential resource for many performance specialists and teams to utilize in their goal of providing the best environment for their athletes to succeed.  This form of training is  a common practice for endurance athletes prior to competition (Mclean, 2014). It is a performance tool which is increasingly being used in team sports from Australian Football to Rugby and Soccer.  Over the last few years researchers have increasingly reported  improvements in both aerobic and anaerobic measures of performance in team sports as a result of altitude interventions. In 2015, Researchers at the University of Lausanne, Switzerland found that altitude intervention improved physiological factors related to cardiovascular function and sprint performance in elite male field hockey players. In addition, these benefits lasted for three weeks after the altitude training intervention (Brocherie et al., 2015).   In another study, researchers at Victoria University published a study in 2015 where an altitude intervention was applied to fifteen Australian Footballers. The results showed  that after nineteen nights of an altitude training intervention athletes saw improvement in measures of performance as well as physiological measures associated with cardiovascular performance ( Inness, Billaut & Aughey, 2015).  Similar findings are reflected in a 2012 study where researchers in Melbourne Australia, investigated the performance and physiological measures of thirty elite Australian football players after a preseason altitude camp (Mcclean et al, 2012). Improvements in measures of performance and physiological factors associated with cardiovascular performance were also noted in these Australian football players. Interestingly enough, researchers demonstrated that the magnitude of improvements were similar to that of an endurance athletes undertaking an altitude training intervention (Mcclean et al, 2012). It has also been reported that the improvements in performance for these athletes lasted over 4 weeks (Mcclean et al, 2012).  The results reported in these studies leads us to a simple conclusion; Altitude training camps is a potentially valuable resource for preparing team sport athletes for the regular or competitive season.   

IMG_0006 2

What are the Traditional Models of Altitude Training Interventions available to Athletes?

     It is interesting to note that Altitude training interventions appear to be beneficial to athlete’s exercise performance despite the variation in models used in the aforementioned studies. For instance, one of the models used by researchers at the University Lausanne is known as the “Live-High”, “Train-High” altitude intervention as it requires athletes to live and train at altitudes more than 2000 meters above sea level. A more popular altitude training model used in past studies requires athletes to live at moderate altitudes but to train at sea level. This training intervention is known as the “Live-High, Train-Low” model. In addition to this model,  A number of studies have reflected the existence of altitude training interventions with variations in either frequency and/or duration of exposure to a range of altitudes or hypoxic ( low oxygen) environments  over a period of time.  However,  despite the array of altitude or hypoxic training programs, more traditional altitude models are commonly used by athletes and coaches such as the following models: “Live-High and Train-High (LHTH)”, “Live High and Train Low (LHTL)” as well as “Live Low and Train High” (LLTH) (Girard et al, 2013).

16altitude_CA0-popup

Why “Living High” is necessary for improvement in athletic performance?

     The simple action of living high or maximizing exposure to altitude plays an integral role in the physiological and performance benefits associated with altitude training. Researchers report that hemoglobin mass or factors related to the function of cardiovascular performance increases at approximately 1.1% per 100 hours of altitude exposure at altitudes above 2100 meters (Girard et al, 2013).  It is also suggested that a greater than 5% increase in hemoglobin mass following altitude training is associated with an increase in exercise performance (Rasmussen et al., 2013). Hence, it is recommended that athletes should spend sufficient time at altitude to achieve a corresponding increase in hemoglobin mass to gain improvements in aerobic performance at sea level. These physiological changes associated with improved cardiovascular performance appear in both the LHTH and LHTL models because these models allow for a large duration of time exposed to hypoxic environments.  Therefore, both models provide an ideal environment for allowing the physiological changes necessary for improvement in oxygen delivery.   

Are improvements in oxygen carrying capacity the only benefit of altitude training interventions?

     It’s important to note that while improvements in blood factors such as hemoglobin mass have been associated with performance increases from altitude training, other studies have also mentioned improvements in physiological factors unrelated to oxygen carrying capacity of  blood.  It’s important to understand that in addition to hematological  factors there are also non-haematological mechanism associated with improved performance after altitude training or hypoxic exposure that may potentially improve exercise performance. Researchers at the Australian Institute of Sport suggested in a 2001 study that altitude or hypoxic exposure resulted in increases exercise performance as a result of improved muscle buffering capacity( Gore et al., 2001). Improvements in muscle buffering capacity may help to improve endurance performance, as well as efficiency of exercise and lead to greater performance in high intensity exercise.  

IMG_0004 2
Improved muscle buffering capacity is a potential adaptation from altitude training interventions.

What is the best altitude model to use for football altitude training camp?

     However, for the purposes of this proposal the “Live-High” “Train-Low” (LHTL) model will be discussed at length. The majority of findings reported by researchers have suggests that the “LHTL” is the most effective altitude intervention for improvements in sea level cardiovascular performance and the physiological factors associated with improved aerobic performance ( Inness,,Billaut  & Aughey, 2015).  In fact, some researchers have referred to this model as the “gold standard” for altitude training for athletic performance enhancement (Brocherie et al, 2015).  The LHTL intervention has been reported by researchers to contribute to improvements in running economy, and hemoglobin mass in elite endurance athletes compared to athletes living and training at sea-level (Saunders et al., 2004).   In addition the LHTL model has extensive history in endurance performance. Athletes have used this model for more than half a century, attempting to improve  endurance performance at sea level (Mclean et al, 2013). 

Why is “Living-High”, “Training-Low” a better model for improving athletic performance?

     Despite the similarities in exposure to hypoxic environments between the LHTL Model and LHTH model, the LHTL model appears to be more effective than the LHTH model.  Researchers performed an extensive analysis of altitude training protocols in 2009 and determined that an enhancement of maximal aerobic power output was only possible with natural LHTL models (Girard et al., 2013). The superiority of the LHTL model to other altitude training models can be attributed to two factors: the ability to provide athletes extensive exposure to hypoxic (or low oxygen availability) environments and the opportunity to train in normoxic (normal oxygen availability) environments. In providing athletes maximum exposure to a partial oxygen environment the LHTL models helps to  elicit changes and/or increases to physiological factors associated with improve aerobic performance such as the augmentation of hemoglobin mass. In allowing athletes to train at lower altitude this model helps to limit the reductions in exercise capacity that occurs at high altitude.  Remember, as altitude increases there is limited availability of oxygen to tissue resulting in a greater limitation to  reach high levels of exercise performance (Clark et al., 2007).  In other words, as we train in environments with limited oxygen availability our ability to reach high levels of performance diminishes. In fact, training at altitude exposures can potentially result in a 7% decrease in VO2 max per 1000 meter altitude ascended(Girard et al, 2013). It can also slow down the process of energy recovery during exercise (Girard et al, 2013).

     On the contrary, training at lower altitudes produces an environment that allows for greater oxygen delivery and therefore improved ability to reach higher levels of exercise intensity.  Hence, training at low altitude prevents against degradations in exercise performance during training and helps to preserve muscle structure and function as a result.   The LHTL altitude training model enables athletes the potential for physiological changes or adaptation during rest and also facilitates an environment that allows for maximum exercise performance during training.  It places the athlete in a position to adapt for low oxygen availability while also maintaining high levels cardiovascular and muscle function through sea level training.  Understanding the details of this environmental position however is integral to providing the best construct for the inclusion of Altitude training to  team sports such as football.  Thus, in addition to understanding the best model for team sport athletes it’s also important to gain insight in to parameters such as the most effective duration and level of altitude for improvements in athletic performance. Thus the next few paragraphs will be devoted to developing an understanding of effective guidelines for altitude training interventions and their application to football training camps.

     When it comes to duration researchers have suggested that the best method for garnering the physiological effects (increased hemogloblin mass) associated with the “Living High” models is to be exposed to a hypoxic or moderate altitude environment of 2500 meters above sea level for greater than 16 hours a day for a period of approximately three to four weeks (Levine, Stray-Gundersen, 1997).  Other researchers have suggested that altitude training should take place at an altitude of 2,000 – 2,500 m for at least 22 hours a day and a minimum of 4 weeks to optimize the blood oxygen enriching adaptations for exercise performance. (Rasmussen, Siebenmann, Díaz, Lundby, 2013). Thus, it seems that leading research requires athletes to spend a minimum  three weeks at 16 hours per day at an altitude of 2000 meters above sea level to mediate positive effects towards physiological change and performance.  Three to four weeks is typically the time frame that NFL clubs spend in Training Camps. In addition, through the course of a training camp, much of an athlete’s day athletes is relegated to relatively low activity requirements such as meetings, film study, eating, sleeping and leisure.  These activities can take well over 20 hours of an athletes’s 24 hour day. The result, is an itinerary of  relatively low intensity activities that can take place at moderate altitudes with relatively low impact to the athlete and helps maximize their exposure to a hypoxic environment. Hence, the common football training camp schedule placed within a moderate altitude setting allows for effective exposures for physiological adaptations.

Aren’t there NFL teams already situated at “altitude”?

     At this point,you’ve probably thought about the implications for football teams that are already situated at relatively higher altitudes compared to the majority of football teams at sea level. For instance, a location like Denver, Colorado and a football team such as the Denver Broncos might immediately come to mind in reflecting on altitude training in football . Interestingly enough, Denver while recognized as the mile high city is not a high enough location to be considered for traditional “Live High” “Train Low” altitude interventions.  Denver Colorado has an altitude elevation of 1609 meters above sea level and is thus considered to be a low altitude environment.  However, it should be noted that low altitude environments or those which are lower than 2000 meters above sea level have been reported to produce favorable responses to blood parameters (Garvican-Lewis, Halliday, Abbiss, Saunders, & Gore, 2015).  Researchers demonstrated low altitude exposure or an altitude of 1800 meters above sea level resulted in a 3% in crease in hemoglobin mass in elite distance runners (Garvican-Lewis, Halliday, Abbiss, Saunders, & Gore, 2015). Despite this favorable response to blood parameters at low altitudes, it’s important to remember studies on athletes which have demonstrated  a greater than 5% increase in hemoglobin mass following altitude training generally report an increase in exercise performance (Rasmussen et al., 2013). While there have been beneficial increases in physiological factors associated with performance at low altitude, the majority of literature reports improvements in both physiological factors and performance at altitudes greater than low altitude. While it may seem intuitive to increase altitude levels to maximize physiological changes and exercise performance it is also important that we do not get carried away in our attempts to “Live High”.

IMG_0007 2
Altitude in Calgary, Alberta is 1044 meters and is considered to be low altitude

What level of altitude training is considered too High?

     Researchers place caution on altitude interventions above 3000 meters as these hypoxic environments have not been well received by athletes acclimating to this level of altitude (Rasmussen, Siebenmann, Díaz, Lundby, 2013). Researchers report that athletes expressed a need for increase recovery periods and poor quality of sleep at altitudes above 3000 meters. In addition, this level of altitude has been associated with stressful side effects such as loss of appetite, muscle wasting, and the potential for mountain sickness (Girard et al, 2013).  It should follow that in constructing a Altitude Training Training camp Intervention we must look for the following factors: 

  • Location that can accommodate a large team at an altitude between 2000 – 2500 meters
  • A football schedule  that allows for a minimum exposure of 16 hours a day for a period of approximately three to four weeks
  • Access to a normoxic or sea – level altitude environment for practice and/or training. 

     These factors can potential help create a resources that can football teams move forward in the increasingly competitive field of performance. With the advent of GPS Technology and analytics in football, performance coaches are beginning to realize the shear distance of yards that football players often cover during a practice and/or game session.  These realizations are helping to shift the perspective of  football  training and conditioning. With such an aerobic and volume demand placed on athletes performance specialists are searching for methods to both monitor, control, and prepare for the large conditioning demands of football.  Aerobic conditioning has proven to be an effective strategy for diminishing risk of injury and preparing athletes for the demands of their sports (Princevero and Bompa).  In other words, endurance capacity is growing in  importance in a sport where performance coaches were chiefly concerned with Anaerobic ability.  Teams can benefit from a resource which has been proven to improve factors of both aerobic and anaerobic function as hypoxic training has been associated with improvements in maximal oxygen uptake, phosphocreatine resynthesis and muscle buffering capacity (Girad et al., 2013).  The purpose in improving factors of aerobic and anaerobic capacities serves to decrease relative exercise intensity and serves to improve their tolerance for the repeated sprint activity that is common to their sport (Girard et al, 2013).  In other words athletes would be better able to handle high sprint efforts. Researchers also acknowledge that skill performance is impacted by fatigue. It should follow then that minimizing potential for fatigue may help to maintain high levels of skill efficiency. Therefore altitude training can lead to improvements in aerobic capacity thus limiting fatigue, improving performance and skill efficiency (Inness, Billaut & Aughey, 2015). 

     To create an effective vision for the future, it helps if you have an understanding of history. History seems is rapidly growing with research that demonstrates altitude training may be a growing vision for the future – Especially in the Team Sport of Football.  In part two of this proposal , we help to establish an understanding of altitude training models through past research. We were able to gain insight in to the various guidelines and parameters needed for the construct of an effective altitude training model. We learned for instance that Researchers have referred to the “Live-High” “Train-low” model as the“gold standard” for altitude training for athletic performance enhancement. It’s effectiveness is likely due to the creation of a dual environment that enable athletes to gain the benefits of  both a hypoxic and normoxic setting. While improvements in physiological factors such as hemoglobin mass have been closely associated with exercise performance in altitude training there are also factors unrelated to oxygen carrying capacity that may promote improved performance in athletes.  This information provided in this post serves as the foundation of a vision that i will continue to illustrate for the future of our athletes and their performance.  In my next post, i will further elucidate the image of NFL altitude training years from today.

Top 8 Statements from this Article:

  1. Altitude Training is becoming more popular today than ever
    • Olivier Girard, Researcher at Athlete Health and Performance Research Centre in Doha, Qatar says “Athletes from different team sports worldwide are using altitude training more than ever before.” (Girard, Chalabi, 2013)
  2. The effects of some altitude training interventions can last for weeks
    • In 2015, Researchers at the University of Lausanne, Switzerland found that altitude intervention improved physiological factors related to cardiovascular function and sprint performance in elite male field hockey players. In addition, these benefits lasted for three weeks after the altitude training intervention (Brocherie et al., 2015).
  3. You have to spend time at altitude to gain physiological adaptations associated with improve exercise performance
    • Researchers report that hemoglobin mass or the factors related to cardiovascular performance increases at approximately 1.1% per 100 hours of altitude exposure at altitudes above 2100 meters (Girard et al, 2013).  It is also suggested that a greater than 5% increase in hemoglobin mass following altitude training is associated with an increase in exercise performance (Rasmussen et al., 2013).
  4. Altitude Interventions can also improve factors unrelated to blood for the improvement of exercise performance.
    • Researchers at the Australian Institute of Sport suggested in a 2001 study that altitude or hypoxic exposure resulted in increases exercise performance as a result of improved muscle buffering capacity( Gore et al., 2001).
  5. The Live – High Train Low model may potentially be the best altitude training method for improving exercisee performance.
    • Researchers have referred to the “Live-High” “Train-low” model as the“gold standard” for altitude training for athletic performance enhancement.   
    • Researchers performed an extensive analysis of altitude training protocols in 2009 and determined that an enhancement of maximal aerobic power output was only possible with natural LHTL models (Girard et al., 2013).
  6. Some researchers have demonstrated improvements in factors related to exercise performance associated with low altitude training interventions
    • However, it should be noted that low altitude environments or those which are lower than 2000 meters above sea level have been reported to produce favorable responses to blood parameters(Garvican-Lewis, Halliday, Abbiss, Saunders, & Gore, 2015).   
  7. Living at altitudes greater than 3000 meters can pose risks and challenges that may outweigh benefits
    • Researchers place caution on altitude interventions above 3000 meters as these hypoxic environments have not been well received by athletes acclimating to this level of altitude (Rasmussen, Siebenmann, Díaz, Lundby, 2013). 
  8. Aerobic and Anaerobic Conditioning  can help improve repeat sprint performance.
    • The purpose in improving factors of aerobic and anaerobic capacities serves to decrease relative exercise intensity and serves to improve their tolerance for the repeated sprint activity that is common to their sport (Girard et al, 2013).

References:

Brocherie, F., Millet, G. P., Hauser, A., Steiner, T., Rysman, J., Wehrlin, J. P., & Girard, O. (2015). “Live High–Train Low and High” Hypoxic Training Improves Team-Sport Performance. Medicine & Science in Sports & Exercise, 47(10), 2140-2149. 

Clark SA, Bourdon PC, Schmidt W, Singh B, Cable G, Onus KJ, Woolford SM, Stanef T,Gore CJ and Aughey RJ. (2007) The effect of acute simulated moderate altitude onpower, performance and pacing strategies in well-trained cyclists. European Journal of Applied Physiology. 102:45-55.

Girard, O., Chalabi, H.(2013). Could altitude training benefit team-sport athletes? British Journal of Sports Medicine, 47(1), 4-5.

Gore C.J., Hahn, A.G., Aughey, R.J., Martin, D.T., Ashenden, M.J., Clark, S.A., Garnham, A.P., Roberts A.D., Slater G.J. and McKenna MJ. (2001) Live high:train low increases muscle buffer capacity and submaximal cycling efficiency. Acta Physiologica Scandinavica. 173: 275-286.

Garvican-Lewis, L. A., Halliday, I., Abbiss, C. R., Saunders, P. U., & Gore, C. J. (2015). Altitude Exposure at 1800 m Increases Haemoglobin Mass in Distance Runners. Journal of Sports Science & Medicine, 14(2), 413–417.

Inness, M. W., Billaut, F., & Aughey, R. J. (2017). Live-high train-low improves repeated time-trial and Yo-Yo IR2 performance in sub-elite team-sport athletes. Journal of Science and Medicine in Sport, 20(2), 190-195.

Levine B.D., Stray-Gundersen J. (1997) “Living high-training low”: effect of moderate altitude acclimatization with low-altitude training on performance. Journal of Applied Physiology. 83: 102-112.

Mclean, B. D., Buttifant, D., Gore, C. J., White, K., Liess, C., & Kemp, J. (2013). Physiological and Performance Responses to a Preseason Altitude-Training Camp in Elite Team-Sport Athletes. International Journal of Sports Physiology and Performance, 8(4), 391-399. 

Naeije, R. (2010). Physiological Adaptation of the Cardiovascular System to High Altitude. Progress in Cardiovascular Diseases, 52(6), 456-466.

Pincivero, D. M., & Bompa, T. O. (1997). A Physiological Review of American Football. Sports Medicine, 23(4), 247-260.

Rasmussen, P., Siebenmann, C., Díaz, V.,  Lundby, C. (2013) Red cell volume expansion ataltitude: a meta-analysis and monte carlo simulation. Medicine & Science in Sports & Exercise. 45(9):1767-1772

Saltin B., Kim, C.K, Terrados, N., Larsen, H., Svedenhag, J.,Rolf, C.J., (1995). Morphology, enzyme activities and buffer capacity in leg muscles of Kenyan and Scandinavian runners. Scandinavian Journal of Medicine & Science in Sports. 5(4):222–230.

Saunders, P.U.,  Telford, R.D.,  Pyne, D.B.,  Cunningham, R.B.,  Gore, C.J.,  Hahn, A.G.,  Hawley, J.A (2004). Improved running economy in elite runners after 20 days of simulated moderate-altitude exposure. Journal of Applied Physiology, 96(3), 931-937 

 

DLLDan Liburd is in his ninth season as a NFL Strength and Conditioning Coach. Liburd has experience in designing, implementing and supervising Strength and conditioning programs for various athletic populations. Liburd also has experience in designing and overseeing team nutrition and dietary programs. Liburd is a Certified Strength and Conditioning Specialist who earned a Bachelor’s degree in Exercise Science from Boston University, A Master’s of Science from Canisius College in Health and Human Performance and is currently working towards a Phd in Health and Human Performance at Concordia University Chicago. Liburd has worked with several professional teams such as the Buffalo Bills and held various positions in Collegiate Strength and Conditioning programs. He has worked with the Boston University Terriers, Springfield College Pride, American College Yellow Jackets and held positions at Mike Boyle Strength and Conditioning as well as Peak Performance Physical Therapy. For more articles please checkout http://www.doyou-live.com

Build for Better – Haitian Relief Effort

We are Building for Better by taking part in a relief effort to help Haitians who were deeply impacted by Hurricane Matthew.

Your donation will be used to ship a pallet of goods (Gatorade, first aid, food) from 1 Bills drive to the First Haitian Baptist Church of Orlando(FHABCO).  From there A mission group named Humanitarian Ministry International (FHABCO HMI) which operates under the church will deliver the donations to Haiti: Please help by donating to the following website:

       www.gofundme.com/delivery-of-goods-for-haiti

Do you – Tri Keuka

I feel compelled to write about this past week’s gem of an affair out here in western New York for no other reason than the simple fact the experience was tantamount to seeing  the sight of a lush green oasis after months spent in the winter tundra.   The images from this past weekend was a sight to see and a moment to enjoy from  traveling the tranquil, winding roads of  the finger lakes counties of NY  filled with wineries, farm lands and old members from the cast of Bambi to the picturesque and luminant Keuka college  situated  flawlessly along Kueka Lake. Not to mention the thrill, vibe and energy of competing and enjoying an open water swim, cool campus ride and serene run along the rustic lakeside neighborhood along with hundreds of other endurance warriors.

This past weekend’s Keuka Lake Triathlon event in Penn Yann, NY was nothing short of fun, energetic and full of spectacular scenery.  It is perfect for anyone who is willing to take advantage of any opportunity to enjoy an awesome workout in Western New York on the eve of summer.   So naturally, I pack my bags, took the lady and registered for the only event that wasn’t already sold out – The Sprint Relay.

If you know anything about Keuka Lake, then you are already familiar with just how pristine and beautiful that lake can be. It’s a no brainer to travel the two hour ride from Buffalo to Penn Yann New York just to enjoy the scenery. It is that beautiful.   Fortunately I was able to enjoy both landscape and competition.   Keuka was the first  open water swim for me this TRI season and despite the 61 degree lake temperature and light chop it was a personal record pace for me. But don’t be fooled , your boy still has a very long way to go in the swim category.  Fortunately, that’s only one of the three events that continues to humble me to the ground.

The short distance or sprint triathlon encompasses a 750 meter swim (.46 mile) along Keuka Lake, 22k Bike ride (13.8 mile) loop and a 5K Run (3.1 mile) run in and around the Keuka Colleve campus. The race takes place along the eastern portion of Keuka Lake in the town of.  In addition to the sprint or short distance race, The Keuka lake triathlon event also offers an Olympic distance option (1500 meter swim, 40 kilometer bike ride, and a 10 Kilometer run) as well as a duathlon (Run, Bike, and Run) and an Aqua Bike or Swim and Bike option.   Be warned, these events seem to fill up quickly so if’ you are interested in taking part be sure to be better prepared than I. Do not wait till the day before to sign up for this event.  It will sell out.

Here are the Top five things you should know about Keuka Triathlon:

  1. Be sure to Bring a wetsuit. With the harsh winter ending only a few months ago it’s a surprise the lake manages to get above 60 degrees. Just Don’t be that guy dressed in nothing but a speedo to start the  swim and looking like a raisin on the run when he’s all done.
  2. There is an opportunity to room and board at Keuka College prior to the early morning triathlon event beginning at 7:30 AM. Take advantage and reminisce the old college days by hunkering down in a dorm room with your race travel buddies the night before a fun race.
  3. The course is a relatively simple loop,  with limited traffic and moderately hilly with a  one or two minor climbs depending on the event distance.
  4. After the Triathlon event the College cafeteria is open for dining and provides a number of delicious treats for any competitor who’s tried and left it out on the course.
  5. The lake is about 19 miles long with limited traffic and well paved roads for those of you looking to get an extra training ride post competition. Stick around and see if you can go the distance… of the lake.

My Training and Preparation Notes for my First & Second Ironman

 

 

I’ve been meaning to post this blog for a long time. I wanted to go back and review my notes and thought process and give insight after the race. I’m gonna keep this short, the ironman has taken enough of my time… however I think there are some important things to be said. The first is if you ever plan to do an ironman you must realize that it is an incredible investment. It will impact your finances, it will impact you emotionally and it will have a tremendous impact on your relationships. So be prepared to make sacrifices if you’re committing to an ironman. There are ways to alleviate the stressors that you will experience but these practices do not change the fact that the stress exists. Now if you’re prepared for that awesome. Without looking down at my 32 page preparation notes I will tell you a few things that stood out for me.

 

  1. I brought way too much. Although I’d rather have too much then too little, I came to realize that much of what I placed in my “emergency bags” was unrealistic. I didn’t need much from my 10lb emergency bag and I think I only consumed 2 and ½ of my mini bagels.
  2. The Bike feels like an eternity so spend some time on your long rides to adjust.
  3. Get your distance training but remember to Train fast on your long runs. Don’t just run for the sake of running distances. Practice like you plan on racing on race day.
  4. The weather never cooperates be sure to expect wind, rain, humidity, lightning and freezing temperatures even in a place like panama city Florida.
  5. Be sure to thank your friends and Family and the people who help support you through your training. They have gone through quite a bit of stress as well and you may not have realized just how much of an impact it may have had.

 

I have a hard time looking back on my past notes. I’d rather just give you the raw version. These notes reflect the preparation and detail I took in preparing for Ironman Coeur D’alene (which I did not finish due to swim time disqualification) and Ironman Florida which I did finish. Feel free to check it out.

 

 

 

  1. To do List
    1. Food List
    2. Create a Full Check List for
      1. Race Day Nutrition
      2. Pre-Race Apparel
        1. Special Needs Bag 1
      3. Swim
        1. Special Needs Bag 2
      4. Bike
        1. Special Needs Bag 3
        2. Special Needs Bag 4
      5. Run
        1. Special Needs Bag 5
    3. Rules
    4. Tips
    5. Schedule
    6. Travel
    7. Why all of this? My goals
    8. Training Prior to Competition
    9. Helpful links
  2. Food List
    1. Carbs
      1. Simple Sugars
        1. Plain White Bagels
        2. Organic Honey
        3. White Rice
        4. Strawberries – Thursday
        5. Pineapples – Friday
      2. Complex
        1. Brown Rice
    2. Protein
      1. Egg Whites
      2. Whey Protein
      3. Chicken
      4. Salmon
    3. Healthy Fat
      1. Butter
      2. Olive Oil w/ Balsamic Vinegar
      3. Peanut Butter
    4. Vegetables
      1. Spinach
      2. Onions
      3. Peppers
    5. Sugars
      1. Accel Gels
      2. Prime
      3. Carb Energy
      4. ShotBloks – Orange Flavor
      5. Gatorade
      6. Pedialyte
    6. Ergogenic Aids
      1. Caffeine
      2. Vitargo
      3. Citrulline malate
      4. BCAAs
      5. Multivitamins
      6. Probiotics
      7. Fish Oil

         

Full Check list

  1. Race Day Nutrition
    1. Checklist
      1. Pre – race Breakfast
        1. Waffles
        2. Original Maple Syrup
        3. Water w/ Lime
      2. Pre – Race Energy Intake
        1. 2 Accell Gel
      3. Halfway Swim Intake
        1. 2 Accell Gel
      4. Post Swim Intake
        1. Bagel
        2. Honey
        3. Protein Shake
      5. Bike Intake – 1st Hour
        1. Accel Gel – Taped to Bike
      6. Bike Intake – 2nd Hour
        1. Accel Gel – Taped to Bike
      7. Bike Intake – 3rd Hour
        1. Accel Gel – Taped to Bike
      8. Bike Intake – 4th Hour
        1. Accel Gel – Taped to bike
      9. Bike Special Needs Bag
      10. Bike Intake 5th Hour
        1. Accel Gel –Taped to bike
      11. Bike Intake – 6th Hour
        1. Accel Gel – Taped to biker
      12. Bike Intake – 7th Hour
      13. Special needs Bag – Run
      14. Run – 1 Hour
      15. Run – 2 Hour
      16. Special needs Bag – Run
      17. Run – 3 Hour
      18. Run – 4 Hour
  2. Special Needs Bag –
  3. Regular Gear
    1. Ironman Jersey
    2. Bike Tights
    3. Hear Rate Monitor belt
    4. eartHeaHeart Rate Monitor Watch
    5. Nike GPS Watch
    6. White Sleeves (Do you)
    7. Black Asics Sleeves

Full Checklist by Event

  1. Pre-Race Gear

    1. Regular Gear
      1. Ironman Jersey
      2. Bike Tights
      3. White Sleeves (Do you)
      4. Black Asics Sleeves
      5. New Goggles
    2. Equipment
      1. Hear Rate Monitor belt
      2. eartHeaHeart Rate Monitor Watch
      3. Nike GPS Watch
      4. Polar Watch
      5. Ironman Watch

       

  2. Swim
    1. Special Needs Bag 1 ( Pre-Race)
      1. Equipment
        1. Chip
        2. New Googles
        3. Wetsuit
      2. Nutrition
        1. Food
          1. Prime – 1 hour Prior
          2. 3 Gels
          3. Electrolytes
        2. Supplements
          1. Performance
            1. Beta Alanine
            2. BCAAs
            3. Creatine
            4. Ribose
            5. Caffiene
          2. Relief
            1. Advil
            2. Probiotics
            3. Colustrum

             

      3. Emergency Kit
        1. Heat Warmers Feet
        2. Heat Warmers Hands
        3. Emergency Pills
          1. Advil
          2. Tums
          3. Caffeine Pills
          4. Electrolytes
        4. Vaseline on Foam Pads
        5. Rash Cream on Foam Pads
        6. 2 Rolled Up Sleeves
      4. Recommendations
        1. Neoprene Cap
        2. Neoprene Booties
      5. Gear Assistance
        1. Tri glide
      6. Your Personals
        1. Bible Passage
        2. Checklist
  3. Bike
    1. Bike Checklist
      1. Bike
      2. Extra Wheels
      3. Bike Computer
      4. Front Aerobar Aero Hydration System
        1. Foam
        2. Straw
      5. Rear Hydration System
        1. 2 towpath bottles
        2. 1 Gatorade Bottle
      6. Emergency Kit
        1. 3C02 Catridges
        2. Bike Hook
        3. 2 Spare tires
        4. Allen Wrench
    2. Special Needs Bag 2 ( Swim to Bike)
      1. Equipment
        1. Helmet
        2. Sunglasses
        3. Sleeves for Arms ( Arm Coolers) Rolled Up
        4. Sleeves for Legs ( Race Day decision)
      2. Nutrition
        1. Transition Meal
          1. Mini PB and J Sandwich
          2. Carb Energy
        2. Supplements
          1. Ribose
          2. Probiotics
          3. BCAA
          4. Probiotics
          5. Colustrum
          6. Beta Alanine
        3. Front Hydration
          1. 12 oz Pedialyte
        4. Rear Hydration
          1. 12oz Towpath Bike
            1. Pedialyte
          2. 16 oz Cup ( Rubber)
            1. 4 PB&J
            2. 4 Nature Valley
        5. Handle Nutrition
          1. Taped Up Shot Bloks
      3. Emergency
        1. Foot Heat Warmers
        2. Hand Heat Warmers
    3. Special Needs Bag – Bike – General
      1. Emergency Bottle With Strap
        1. 2 Packets Aleeve
        2. Caffeine Pills
        3. Salt Tablets
        4. Tums
        5. Pepto Bismol
        6. Shot Bloks orange
        7. Bottle of Vitargo w/ Orange
        8. Whey Protein
        9. Special Treat
        10. Notes From Family, Larissa and Friends
        11. Vaseline
        12. Rash Cream
    4. Special Needs Bag 3 ( 2nd Bike)
      1. Equipment
      2. Gear
      3. Emergency Kit
        1. Co2 Cartridge
        2. Extra Tube
        3. Tire Changers
      4. Nutrition
  4. Run
    1. Special needs Bag 4 (Bike to Run Transition)
      1. Equipment
        1. Extra Bib Number
      2. Gear
        1. Race Hydration Belt
        2. Arm Cooling Sleeves
        3. Leg Cooling Sleeves
      3. Nutrition
        1. Frozen Water
        2. Frozen Pedialyte
    2. Special needs Bag 5 (Special needs on the Run)
      1. Emergency Kit
    3. Special needs bag 2
      1. Racing belt
        1. Gels + Prime
      2. Nutrition
        1. Frozen Gatorade
      3. Clothing
        1. New Socks
      4. Tools
        1. Extra Co2 Cartridge
        2. Extra Tube
      5. Food Tools
        1. Aluminum Paper
        2. Sandwich Bags
        3. Syran Wrap
        4. Bottle with Rubber Bands
    4. Saturday of competition
      1. All items laid out
    5. Monday week of competition
      1. Check off
    6. Nutrition Setup
      1. Calculate 1 liter for pedialyte in bottles
    7. 10 Minutes before swim
      1. Prime and Gel
    8. Swim
      1. Googles
      2. Booties
      3. Set Clock at 2:1 Minute for cadence
      4. 2nd Lap
        1. Grab two Gels
  5. Rules
    1. Swim Cut Off – Minimum Pace – 3:37/100M
    2. Bike Cut Off – Minimum Pace – 13.2 MPH
      1. 56 Mile Marker – 1:30 PM
        1. From 9:20 AM – Cut off time from Swim = 56 miles in 7:50 for First Cut off – Nothing less than 7.1 MPH
      2. 92 Mile Marker – 4:00 PM
        1. From 1:30 PM – Cut off Time from 1st Checkpointst = 36 Miles in 3:30 for 2nd Cut off – Nothing Less than 14.4 MPH
      3. 112 Mile Marker – 5:30 PM
        1. From 4:00 PM – Cut off time from 2nd Checkpoint = 20 Miles in 1:30 From 3rd Cut off – Nothing less than 13.3 MPH
      4. My Expected Finish time
    3. Run
      1. 1st Run Cut Off – 9PM – 13.1 Miles
        1. 3 Hours: 30 Minutes for 13.1
      2. 2nd Run Cut Off – 10:30 – 19.7
        1. 1 Hour:30 Minutes for 6.6 miles
      3. 3rd Run Cut Off – Midnight – 26.2
        1. 1 Hour:30 Minutes for 6.5 Miles
  6. Mental Imagery Race
    1. Bike – 1st Hour
      1. In the town Out of the Crowd – Miles : 0-3
        1. Sit Back Ride Easy. Get Your Bearings
      2. Lake out and Back – Mile: 4 – 13
        1. Rollers – Relax and take these Hills Nicely
        2. Hill on Mile 6
      3. In the Town Out of the Crowd – Mile: 13 – 16
        1. Food Plan
    2. Bike – 2nd Hour
      1. Plateau: 19 – 35
        1. 2 easy Miles
        2. Plateau
          1. Mile 21: 1st climb
            1. After about 16 “free” miles you’ll turn south on Hwy 95 for about 2 more flat miles before hitting your first true climb of the day. After a short and fast descent note that climb less steeply up into a plateau, into another hill, down, another hill, flip it and come back.
    3. Bike – 3rd Hour
      1. Major Notes
        1. This is a major four lane highway, with the associated grades — nothing here is steeper than 6% — and the pavement surface is excellent.
        2. This hill is 1.8 miles at a constant 6% grade. In other words, it’s not crazy,
        3. Most importantly, the first hill and subsequent hills are very easy to figure out: you’ll see them coming from a long way away; they are not particularly steep, and they are long enough that only the most undisciplined riders will try to hammer up them. And that error will certainly be self-correcting by the 2nd time around!
        4. Because you are going in one direction for a long time, winds are the primary concern
        5. No passing downhill. That begins at about mile 46 and on the bridge at the bottom of this hill.
    4. Bike Tips
      1. Using the 30 in the saddle 30 out of the saddle technique I was untouchable going up the hill.  So many people were already struggling going up the hill, I made significant time gains going up the hill.  It is always so nice passing tons of people especially on the uphill.
      2. What’s the Biggest Mistake I Could Make?
      3. Digging your average speed at mile 25 of the bike and then working too hard in the hills to keep it. If you do this, your race is pretty much done by mile 40…you just don’t know it yet.
      4. More: The Most Common Race-Day Mistake
      5. What is the Temperature Like on Race Day?
        1. Temps for CDA are highly variable, with the weather possibly changing a great deal from day to day. Best to be prepared for a hot day and pay attention to the weather forecast once you’re up there. Note that the cold water temps can affect folks swimming 1:30 or slower, so you might need some warmer gear at least to start the bike.
      6. What’s Your Top Swim Tip?
        1. How about two? First, line up in the center, or the right of center. Seed yourself about two minutes faster than your expected time. Second, at the turn to parallel the beach, sight off the top of the hill in front of you (or you’ll be looking directly into the sun).
      7. What’s Your Top Bike Tip?
        1. You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.
      8. What’s Your Top Run Tip?
        1. Run very easy for the first six miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for eight miles.

Ironman Week Schedule

  1. Sunday
    1. 7PM – Clean Apt – Set Up Kitchen Table
    2. 8PM – Set up
  2. Monday
    1. 4 AM – Review all Packing Item
    2. 6AM – Shake – Head to Facility for Workout/Lift/Recovery Session
    3. 10AM – Shake – Appt Dr. Zelasko
    4. 1PM- Nap
    5. 2PM – Shake – Clean Place
    6. 4 PM – Recovery Session
    7. 6PM – Shake – Review Plan
    8. 8PM – Review Plan
    9. 10PM – Recovery Session
  3. Tuesday
    1. 4 AM – Review all Packing Item
    2. 6AM – Shake – Head to Facility for Workout/Lift/Recovery Session
    3. 10AM – Shake – Appt Dr. Zelasko
    4. 2PM – Shake – Clean place
    5. 6 PM- Shake – Review Plan
    6. 8 PM – Recovery Session
    7. 10PM – Review Plan
  4. Packing
    1. Bike Packing – Bike Box
      1. Removed Bike Pedals – x2 Keos
      2. Removed Bike Seat
      3. Removed Bike rear hydration
      4. Removed Skewers from Bike Wheels
      5. Detached Bike arm Rest
      6. Tied Chain to upper Level Bike to protect derailer
      7. Skewer holders place in the front wheel and back wheel
      8. Bike placed in box
      9. Bubble wrap surrounding key areas (derailer/chain/Computer/arm rest)
      10. Foam Sandwich with Rear Gear wheel facing down into bike and lead wheel forward
    2. Bike accessories – Bike Accessory Bag( marked)- for Carry on
      1. Bike Seat
      2. Pedals
      3. Skewers wrapped in towel
      4. Tool Kit
    3.  

       

    4. 6AM – Shake – Head to facility for Workout/Recovery Session
    5. 10AM – Zelasko for Workout/ Recovery Session
  5. Wednesday
    1. 4AM – Review All Packing Items
    2. 6AM – Shake – Head to facility for Workout/Recovery Session
    3. 10AM – Zelasko for Workout/ Recovery Session
    4. 2PM – Shake/Clean Plance
    5. 6PM – 6:50 – Flight to Minneapolis st Paul – 3454 – Arrive at 8PM
    6. 8PM – 10PM – Flight 759
    7. Arrive in Spokane Washington – 11PM
  6. Thursday – 1st Test Day
    1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
      1. Drive Down to Couer Dallene
      2. Review Morning Checklist and Day Checklist
      3. Foam Roll – Stretch
    2. 6AM – Primer before getting in water
      1. Coeur D’allene Pictures and Review Procedure/Checklist
    3. 8AM – PB and J Sandwich After getting in Pool
      1. Swim Practice
    4. 10AM – Brown Rice and Chicken
      1. Drive Course
      2. Take Bike Out
        1. Beginning Portion
    5. 12PM – 6 oz Brown Rice and Chicken
      1. Drive Course
        1. Take Bike Out Mid Portion
    6. 2PM – PB and J on White Bread + Vitamins
      1. Drive Course
        1. Take Bike out End Portion
    7. 4PM – Nature Valley
      1. Drive Course
        1. Walk around Location
        2. Explore
    8. 6PM – 6oz Brown Rice and Chicken
      1. Eat at Local Eatery
      2. Work on Video and Organizing
    9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
      1. Review Special needs bag
      2. Go Over Course
  7. Friday – Review Test Day
    1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
      1. Drive Down to Couer Dallene
      2. Review Morning Checklist and Day Checklist
      3. Foam Roll – Stretch
    2. 6AM – Primer before getting in water
      1. Coeur D’allene Pictures and Review Procedure/Checklist
    3. 8AM – PB and J Sandwich After getting in Pool
      1. Swim Practice
    4. 10AM – Brown Rice and Chicken
      1. Drive Course
      2. Take Bike Out
        1. Beginning Portion
    5. 12PM – 6 oz Brown Rice and Chicken
      1. Drive Course
        1. Take Bike Out Mid Portion
    6. 2PM – PB and J on White Bread + Vitamins
      1. Drive Course
        1. Take Bike out End Portion
    7. 4PM – Nature Valley
      1. Drive Course
        1. Walk around Location
        2. Explore
    8. 6PM – 6oz Brown Rice and Chicken
      1. Eat at Local Eatery
      2. Work on Video and Organizing
    9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
      1. Review Bedtime Night Routine for Tomorrow – Have Special needs Bag Arranged
      2. Review Course
  8. Saturday – Third Test Day and Meeting
    1. Checklist
    2. Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

White Tights

                   

Blue Shorts

                   

Red shirt Go get it

                   

Black Sweat Pants

                   

Blue Sweatshirt

                   


 

                   


 

                   
  1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
    1. Drive Down to Couer Dallene
    2. Review Morning Checklist and Day Checklist
    3. Foam Roll – Stretch
  2. 6AM – Primer before getting in water
    1. Coeur D’allene Pictures and Review Procedure/Checklist
  3. 8AM – PB and J Sandwich After getting in Pool
    1. Swim Practice
  4. 10AM – Brown Rice and Chicken
    1. Drive Course
    2. Take Bike Out
      1. Beginning Portion
  5. 12PM – 6 oz Brown Rice and Chicken
    1. Drive Course
      1. Take Bike Out Mid Portion
  6. 2PM – PB and J on White Bread + Vitamins
    1. Drive Course
      1. Take Bike out End Portion
  7. 4PM – Nature Valley
    1. Drive Course
      1. Walk around Location
      2. Explore
  8. 6PM – 6oz Brown Rice and Chicken
    1. Eat at Local Eatery
    2. Work on Video and Organizing
  9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
    1. Review
    2. In Bed By 7PM
  1. Night Before Race
    1. Freeze Nutrition – Swim to Bike
      1. Aero Nutrition – .75 Liter – Freeze Pedialyte – Red
      2. Middle Nutrition – 1 Liter – Freeze Pedialyte – Grape
      3. Rear Nutrition – . 85 Liter – Freeze Pedialyte – Red
      4. 16 oz Cup
        1. 3 Bars
        2. 3 PB Sandwich
      5. 2 Shot Bloks On Handle Bars
        1. 2 Servings Caffeine Energy
        2. 2 Servings Electrolytes
      6. 3 Gel Packs
        1. ( 2 in Race Jersey)
        2. (1 In Pants)
      7. 4 Frozen Primes on the Bike
      8. 2 Shot Bloks
    2. Freeze Nutrition – Bike – Special needs
      1. White/Blue/Yellow/Gatorade
      2. 3 Primes
    3. Supplement
      1. D – Ribose
      2. Probiotic
    4. All devices are charged
      1. Camera
      2. Polar watch
      3. GPS Nike Watch
    5. Remove all wrappers from Food items
    6. Place Primers in Running Belt with Emergency Items

 

Ironman Race Day

 

  1. Sunday AM: Leaving Hotel at 3:30AM to arrive to the facility at 4AM
    1. Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Bib Number

 

3 Accel Gels 

 

Emergency pack Aleeve/tums/caffiene

Heat warmer for knee

     

Larissa Note 

 

Race Shorts/socks 

 

2 Salts 

 

1 Knee Sleeve

   

Tri glide

     

Race Shirt

 

1 Aleeve 

               

Ironman watch

 

Supplement Shot 

               

HR/Polar Watch

 

Nut Butter 

               

HR Monitor 

 

White Bread 

               

Goggles 

 

Jelly 

               
  1. Race: I will survive the swim, I will be easy on the Bike and I will wrestle through the run is my statement of the day. I will be an Ironman. I will have my checklist in my hand and I will go through my progressions.
  2. Race Shorts on/Bib Number on my Race Shirt
  3. Gels and E Pack is placed in equipment
  4. All Watches on    
    1. Polar Flow
    2. Polar HR
    3. Ironman
  5. Ironman Watch On and set
    1. T2 Intervals: 2 Minute 1 Minute
    2. T1 Intervals: 15 Minutes
  6. Tri Glide is sprayed on
  7. Tri Glide is Sprayed in Soufflé Cup for use just before I get to swim
  8. Goggles around the neck
  9. Apply Vaseline all over body
  10. Heat warmer on Knee
  11. Sleeve over Knee
  12. Shot of Supplements
  13. Cashew Butter and Bagel
  14. I leave in my sweats, Shoes and blue hoodie
  1. 2 Hour + Before Swim

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Aero Bar Hydration

 

3 PB and J Sandwich

           


 

 

Gatorade

 

3 pedialyte

 


Emergency Supplement

Tape for primes/shotbloks

 


 

     

Rear Hydrationholder

 

3 Primes

               

Hammer Bottle

 

3 NatureValley Bars 

               


Cup Holder Nature/Food

 

Shot Bloks

Orange/Marg 

               


 

                   


 

                   

 

  1. Special Needs Bag – Bike to Swim = Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Helmet

 


PB and J/Sandwich

 

Muscle Warmer

Arm Sleeves (small) 

 

Gatorade Towel

 


 

 

Shoes 

 

Carb Energy 

 


 

Arm Sleeves (large) 

 


 

     

SHades 

 

Supplement 

   

Black sleeves (leg) 

         

Green Socks 

 


 

   

Heat Warmer 

         


 

 


 

   

Vaseline Pouch/Under balls

         


 

                   


 

                   

 

  1. E:Helmet and Bike in Special needs Bag
    1. Bike Shoes Tape to the side to prevent lip from coming down
      1. My socks placed in first
      2. My calf Compressions
      3. My Arm Sleeves
    2. Helmet Strapped
    3. Shades in Special Needs bag
  2. N: Nutrition on Bike
    1. Nutrition/Hydration
      1. Place Frozen Aero Nutrition on Handle Bars
      2. Place frozen Pedialyte on Middle Nutrition
      3. Place frozen Rear Hydration Behind Saddle
    2. Nutrition/Solid Foods
      1. Place16 oz food cup along with the following
        1. 3 Nature Valley bars – Remove wrappers from Bike
        2. 3 ½ PB and J Sandwich
    3. Primes attached to Bike with tape (cut the ends off)
      1. 2 Primes Band in Between Bike
      2. 1 Prime
    4. Gels
      1. 2 Gels in Jersey + Salt Packet
      2. 1 Gel in Bike Short + Salt Packet + Emergency Pain Packet
    5. Shot Bloks
      1. Strapped to Bike
    6. Supplements in Soufflé Cup 1:
      1. Creatine
      2. Citrulline Malate
      3. Fish Oil
      4. Ribose
      5. Recovery
      6. BCAAs
      7. Beta Alanine
  3. Recommended
    1. Extra Googles
  4. Gear
  5. Y
  1. 1 Hour Before Start
    1. Checklist – Hour before swim – Morning Clothes bag

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Extra Googles

 


Prime + Gel

 

Emergency pack


 

 


Souffle Cup w/ Tri Glide

 


Prayer

 

Chip 

 

4 Gelsfor pocket

 


 


 

 


 

     

Swim Cap

 

Supplement before race

   


 

         

Booties 

 


 

   


 

         

Neoprene Cap 

 


 

   


 

         

Gloves 

                   


 

                   

 

  1. Restroom Break
  2. Body Marked
  3. 5:30 AM: 80 Minutes before Race Start – Go to changing area
    1. Wetsuit is on
      1. Booties – scrapped this
      2. Green Neoprene Cap
      3. Tri Glide In souffle Cup applied
      4. Wet Suit is On
      5. I will throw my morning clothes into that bag along with my car keys. I will also put my recovery shaker bottle in this bag. Since I will be receiving it post race.
  4. 630 AM: 20 Minutes Before Start
    1. Prime Gel + Caffeine Pill
  5. 2 gels stuffed underneath my sleeves
  6. 6:40 AM: 10 Minutes Before Start
  7. 6:50 AM: Start
    1. Set Chrono Timer for Length
  1. Race Day
    1. Start Swim at 6:40 as soon as a I start I will start my chrono watch.
    2. Race Plan: I will start with the earlier pacers. Starting with them will allow me to get into a faster speed and it will allow me to cruise beneath their feet. They will leave me which is fine because I will rely on the swimmers behind me to give me reference as a I swim. As long as I can see people at all times this will calm me. I will also try to draft behind them to get any advantage I can. I will end up with my group 20 minutes or so into the race at which point I will stay with them for as long as possible. I will swim freestyle for as long as I can getting into a rhythm and only using breast stroke to get my bearings for the first half. It is important that I maintain freestyle during the first portion of the 2.4 mile swim because I need to maintain speed. When I make a left turn at the buoy I will check my time. This will give me reference as to what my speed and expected time is. I will aslo make a check halfway through the first. At which point I may be able to calm down into my stroke. When I exit it will be important for me to run and get back into the water as fast as possible. This is where I can gain a bit of speed. I will restart my chrono to see how fast I can get to the 2nd buoy at which point I will be able to swim and continue back home.
      1. My expected Finish time: 2:17 Minutes
        1. 1st Split – 1 Hour
          1. 1st Buoy – 20 minutes – 20 minutes – 20
          2. Halfway – 25 Minutes – 5 minutes – 25
          3. 2nd Buoy – 30 Minutes – 5 minutes – 30
          4. Turn Around – 1 Hour – 30 minutes – 60
          5. 1 hour – as I Exit the water I take in 2 Accel Gels hidden in my sleeves
        2. 2nd Split
          1. 1st Buoy – 30 minutes – 30 minutes – 1:30
          2. Halfway – 35 minutes – 5 minutes – 1:35
          3. 2nd buoy – 40 minutes – 5 minutes – 1:40
          4. Finish – 1 Hour 17 – 37 Minutes – 1:17
          5. 1 Hour: 17 Minutes
            1. – ½ Way in the water I take in 2 Accel Gels
    3. Exit Swim at 9:07 or 8:57 depending on swim start
    4. Enter Transition at 9:09 – 8:59
      1. 4 Minute Transition
        1. Rip String Down
      2. Go to Special Needs bag 1
        1. PB and J Stuff in Your Mouth
        2. Two Sleeves on – Do you facing out/ Live on the other
        3. Compression Lower Gear
        4. Socks on
        5. Hand Warmers Go in to shirt
        6. V and Heat Warmer Around Knee, Low back and Neck
        7. Vaseline Gel for blisters (ankles)/(groin)rash
        8. All products are wrapped for the next day
      3. Shoes on
      4. Helmet On
      5. Emergency Souffle Cup #2 to the Mouth:
        1. Beta Alanine
        2. Creatine
        3. BCAAs
        4. Ribose
        5. Recovery
        6. Probiotics
        7. Advil
      6. Run With Bike while taking in Energy Drink
    5. Exit Transition at 9:13
      1. Ride Plan: Be easy on the bike. Calm down you have just finished the swim. You are excited. Remember to ride easy. Don’t gun it out. Let your body come back to it’s senses. Try to maintain above 14 MPH for the first. Sit down on the first hill get your pace back. Feel how everything Is line up around you.
        1. Make sure your clock is set for every 15 minutes to hydrate – Enjoy the crowd and enjoy the ride. If you haven’t already take your first bite of PB and J. Enjoy the day. Be sure to use the 30/30 policy when climbing. Once you settle down in to gears focus on maintain above 60 RPMS at your natural gear. Keep your head up and understand the time you have if you follow the following.
      2. Pace
        1. 8 Hours 47 Minutes to complete Bike Race
        2. If I maintain 14.9 Miles during the race I will have ( 7 Hours 30 minute time on Bike) I will have 1 hour 17 Minutes to Spare
        3. Expected arrival time is: 4:43
        4. Goal is to maintain15.9 MPH which gets me in at 7 hours meaning I will get In at 4:13.
      3. Nutrition 1st Hour – 16 Miles Covered: Every 15 Minutes I will Consume
        1. 0 Minute – 3-4 Pedialyte Sip + Another PB and J
        2. 15 Minute – 3-4 Pedialyte Sip + Gel
        3. 30 Minute – 3-4 Pedialyte Sip + Granola Bar
        4. 45 Minute – 3-4 Pedialyte Sip + Prime
          1. I expect a Bowel Movement at this point: 10 AM ( (5 Minutes off pace)
      4. Nutrition 2nd Hour – 32 Miles Covered: Every 15 Minutes I will Consume
        1. 0 Minute – Pedialyte Sip + Another PB and J
        2. 15 Minute – Pedialyte Sip + Gel
        3. 30 Minute – Pedialyte Sip + Granola Bar
        4. 45 Minute – Pedialyte Sip + Prime
      5. Nutrition 3rd Hour – 48 Miles Covered: Every 15 Minutes I Will Consume
        1. 0 Minute – Pedialyte Sip + Another PB and J
        2. 15 Minute – Pedialyte Sip + Gel
        3. 30 Minute – Pedialyte Sip + Granola Bar
        4. 45 Minute – Pedialyte Sip + Prime
      6. Nutrition 4th Hour – 64 Miles Covered: Every 15 Minutes I Will Consume
        1. 0 Minute – Gatorade Sip + Another PB and J
        2. 15 Minute – Gatorade Sip + Gel
        3. 30 Minute – Gatorade Sip + Granola Bar
        4. 45 Minute – Gatorade Sip + Prime
    6. Enter Aid Area to Grab Special needs Bag at 1:30 PM
      1. Use Rest Room (if it is open) – 5 Minutes
      2. Checklist

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Thermos frozen gatorade

 


3 PB and J Sandwich

       

Tape 

 

Personal Notes from Sandy/Larissa 

 

Gatoradebottle

 

4 Gatorades

 

Emergency Aleeve and Tums 

Tape for primes/shotbloks

 


New Socks

     

Hammer bottle

 

3 Primes

 

Emergency Kit (Co2/tube/Wheel) 

Foil Paper

         

Cup Holder Nature/Food

 

3 NatureValley Bars 

 

Chafe Bar

Extra underwear

         

Extra Bib

 

Shot Bloks

Orange/Marg 

 

Back plaster & Blister Pad 

           


 

 

Supplement

 

Vaseline Gel Pad 

           


 

 

3 Gels/3Salts 

 

Tylenol 

           

 

  1. Grab Special needs Bag
    1. Equipment
    2. Nutrition
      1. Nutrition
        1. 16 oz Cup filled w/ 3 PB & J – Place in the Back of the Bike
        2. Place Frozen Gatorade in the back of the Bike
        3. Place Frozen Gatorade toward the front of the Bike
        4. Pedialyte at the Center of the bike just incase
        5. Gels stuff in back of my shirt and short pants
          1. Gels Back of Shirt and in shirt
          2. Primes in Shorts
          3. Salts back pocket
      2. Down Supplement Souffle Cup that contains the following w/ Energy Drink
        1. Beta Alanine
        2. BCAAs
        3. Creatine
        4. Advil
        5. Recovery
        6. Probiotics
        7. Electrolytes
        8. Colustrum
    3. Emergency
      1. Bike
        1. Co2 Cartridge
        2. Inner Bike Tube
        3. Extra Bike Tire Changer Handle
      2. Body
        1. Back Heat
        2. Chafing Blister bar
        3. Tylenol
        4. Salt
    4. Recommended
      1. New Socks
    5. Gear
      1. Bike Bib Incase it fell off
    6. Your Personals
      1. Notes
  1. Exit First Aid Area at 1:40 PM
    1. Nutrition 5th Hour – 80 Miles Covered: Every 15 Minutes I Will Consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
    2. Nutrition 6th Hour – 96 Miles Covered: Every 15 Minutes I Will consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
    3. Nutrition 7th Hour – 112 Miles Covered: Every 15 Minutes I Will consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
  2. Enter Transition at 4:45
    1. Bike to Run Checklist – Run Gear Bag

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Running Shoes

 


 

       


 

 

Personal Notes from Friends

 

Hat

     

Emergency Aleeve and Tums 

Large Sleeves

 


 

     

Running Belt

 

3 Primes

   

Small Sleeves

         

Extra Bib Number

 

Carb Energy

 

& Blister Pad 


 

         
   

Shot Bloks

Orange/Marg 

 

Back plaster 


 

         


 

 

Supplement

 

Vaseline Gel Pad 

           


 

 

3 Gels/3Salts 

 

Tylenol 

           

 

  1. 4 minute Transition
    1. Grab
      1. Equipment
        1. GPS Watch – Start it (remember to search for run first)
        2. Running Shoes
        3. Hat
      2. Nutrition
        1. Immediate Nutrition
          1. Thermos containing
            1. Frozen Pineapples
            2. Carb Energy
        2. Running Hydration
          1. 4 Gels
          2. 4 Primes
          3. 2 Motrin
        3. Supplement
          1. Souffle Cup
            1. BCAAs
            2. Beta Alanine
            3. Ribose
            4. Colustrum
            5. Probiotics
            6. Electrolytes
            7. Creatine
      3. Emergency Kit
        1. Vaseline on Foot Pads for Rash
        2. Sleeves
        3. Salt Tablets
        4. Advil
        5. Change of Underwear
      4. Recommended
      5. Your Personal
        1. Picture
        2. Notes
  1. Exit Transition at 4:49PM
    1. Pace
      1. 10 Minute Mile Pace – gets me in at 4 Hours 22 Minutes
      2. I will arrive at 9:11 PM – Total Time: 14 hours: 1 Minute
    2. Mile 1 – Mile 6: 1 Gel + Prime (1/2 Cup)
    3. Mile 6 – Mike 12: 1 Gel +Prime (1/2 Cup)
    4. Mile 12 – Mile 18 : 1 Gel + Prime (1/2 Cup) + Caffiene Pill + Advil
  2. Special Needs bag for run – Part 2

E. 

 

N. 

 

E 

R. 

 

G. 

 

y.

 

Sweatshirt

 


3 PB and J Sandwich

       


 

 

Personal Notes fromMore Friends

 

Wool Hat

     

Emergency Aleeve and Tums 

Large Sleeves

 


 

     

Gloves

 

3 Primes

   

Small Sleeves

         

Long Sleeve pants

 

Carb Energy

 

& Blister Pad 


 

         
   

Shot Bloks

Orange/Marg

 


 


 

         


 

 

Gels

 


 

           


 

 

1 Salt Packet

 


 

           

 

  1. Mile 18 – Mile 24: 1 Gel + Prime (1/2 Cup)
  2. Mile 24 – 26: Finish Strong to the finish.
  1. Journal Log
    1. Monday
      1. 1st day of race week and im feeling pretty nervous. I have several issues going on
        1. Lateral knee pain is crazy
        2. Got in a good cold tub treatment which is definetly helping with inflammation and also getting acclimated to cold water. I get in the water with just tights and towel at
        3. Finally saw Dr. Zelasko – Big help found that the source of my issue was my sciatic nerve and external rotators as well as my dorsi flexion as the knee.
          1. I used to view injury as an absolute bane. I feared for it but my views toward injuries are not as ignorant. Yes injuries are bad. But they also serve as information to areas that are weak or things that we don’t pay attention to. They can also remind us the importance of available resources.
        4. Diet for the first few days has been relatively light. ( very light) I’d like to get down to about 153 on Wednesday before I begin my carb load. This should get me to a wait of 163 lbs by Sunday morning as I load up on water and carbs. I do not want to be at 170lbs entering this race. I believe any unnecessary weight will be a hindrance to performance and increase my potential for further injury.
        5. Reviewed/Planned my Nutritionals
          1. Regular x 3 day (Taken w/ Lemon water and Peanut Butter)
            1. Recovery
              1. Soufflé (8)
                1. 2 – Recovery
                2. 1 – Vitamin C/Ginko Afternoon/ZMA Evening
                3. 1 – BCAA
                4. 1 – Glucosamine Chondroitin
                5. 2 Antioxidants
                6. 2 Minerals
              2. Powder Cup
                1. 1 – Scoop Collagen Protein – Powder Mix
            2. Aid
              1. Soufflé (1)
                1. 1 -Probiotic
                2. Colustrum
                3. 1 – Aleeve ( only as needed)
            3. Condition
              1. Soufflé Cup (7)
                1. 1 – Multivitamin
                2. 1 – Vitamin D (am only)
                3. 3 – Fish Oil
                4. 1- CLA
                5. 1 HMB
                6. 3 cognitive (am only)
                7. Coq10/ginko gikolba/saw palmetto
            4. Endurance/Energy/Performance
              1. Souffle Cup (2)
                1. 1 – Beta Alanine
                2. 1 – Electrolytes ( 2 for loading)
                3. 1 ZMA
                4. 1 B-12
              2. Powder Cup –( 4)
                1. 1 tsp – Creatine
                2. 1 – Ribose
                3. 1 – scooop OKG
                4. Citulline Malate
          2. PAR. Only you can P.R. These supplements will help you to stay on PAR
            1. Performance
              1. Souflle Cup
                1. Beta Alanine
                2. Electrolytes
                3. 2Minerals
              2. Snack to go
                1. Ribose
                2. Creatine
                3. OKG
                4. Citrulline Malate
            2. Aid
              1. Probiotic
              2. Colustrum
              3. Aleeve
              4. Tums
            3. Recovery
              1. Recovery
    2. Tuesday
      1. Nutrition
        1. Almost done with nutrition. Supplments taken care of
        2. Mostly on nut butters and protein today. around 6 PM felt hunger pangs. Wanted to eat quite a bit.
      2. Bike
        1. I should be breaking down the bike but I’m running in to a few issues. With my cadence meter that I want to solve.
      3. Schedule
        1. I noticed that my bowel movements have been
          1. 7:00AM
          2. 10:00AM
        2. I noticed that I get sleepy around 12-3 PM
    3. Wednesday
      1. Bowel Movement around 10:40 AM
      2. Wednesday was an incredibly busy day. I had the following
        1. Cold Tub Treatment/Rolling Session
        2. Finish Packing
        3. Lifting Session
          1. Quick lifting session to simply move around. I don’t want to do any high volume activity but I want to sweat and keep my muscles feeling fresh. I kept the reps very low and intensity at moderate. I thought about doing some quick intervcals. But there wasn’t enough time.
        4. ART appointment
          1. It was my last session with Zelasko. Apparently there will be some ART specialists up there who will help with tissue quality. Apparently the cause of my lateral knee pain and potential IT band issues is from sciatic entrapment of the external rotators on the left side.
            1. As expensive as the sessions were. I hate to say it’s a good investment. I was a bit weary on spending the cash for something that I should be familiar with and that I thought I could treat myself with simple rolling and stretching. I was enlightened when he went through his protocol bilaterally. There was noticeable tightness in the external rotators. For someone involved in movement this is especially important to me.
        5. Haircut
          1. That idea lasted 15 minutes. I realized by 4:30 PM there was no shot of me getting a haircut. Even if I want a line up which takes 5 minutes.
        6. Flight leaves at 6:50
          1. I decided to skip out on the rolling session
        7. The Expenses
          1. This trip is adding up quickly. That’s the first thing I noticed. I want to make sure I’m pretty smart with how much im spending so far it’s getting out of control.
        8. Minneapolis Airport
        9. Immediate impressions
        10. Rental Car
      3. Thursday
        1. Woke up with a slight headache and disconcerting
        2. First objective – assess financial damage/plan/make necessary changes
        3. Charge all equipment – good chance I might be sleeping in the car if I can justify it.
        4. Get to Coeur dalene – Find out as much info about the following
          1. Can I leave my bike there instead of carrying it from location to location
        5. Find a grocery eat carbs
        6. Get a workout in.
        7. So I arrived to Ironman Village.
          1. I would definetly recommend getting there 4 days prior to. It’s just a good idea to see the town and get all the nuances familiar with so that you can focus on your race days before. In addition, people are likely to be pretty cool with sample and free gear. There also more likely to be helpful on the first day
            1. Cool upsides
              1. I was able to keep my Bike at Bike Transport for free for the next few days ( although they didn’t have me fill out any paperwork which kind of worries me if anything gets lost or stolen).
              2. I received a 40% off for being a Bills Fan. Rock your football team when you hit these locations. Everyone is probably going to be rocking past triathlon gear which is cool but I think you can strike up greater levels of conversations with other gear.
              3. The scenery/Enviroment/Air is amazing. I can’t stop staring out into Coeur dalene. She is beautiful and the pictures I’ve taken unfortunately wont do her justice.
              4. Got some treatment from the ART guy at the tent. Those guys are amazing at their craft and provide such useful insight. This injury has actually been a bit of a blessing (although we have yet to see how I feel about this blessing come Sunday) as it has given me an even greater appreciation for movement and other movement specialists. We talk about the Joint by Joint approach quite frequently but after awhile you begin fixated on just improving stability while taking mobility for granted. I was rewarded with some insight into the powerful effects of the a restricted mobility at the ankles and hips. Quick couple of things that I’ve learned about myself… a lot of issues going bilaterally ( different from each other) from restricted motion at the ankles to entrapment of the sciatic nerve to, TFL ITBand Issues at the left side. It’s pretty crazy. That overhead squat can tell a lot.
              5. Temperature of the water is record highs. That’s right Polar Vortex and the ridiculous winter weather we had this year. Apparently the water was 65 today! I will still be wearing booties and a cap but I think I can deal with that type of water.
              6. Im not sure if it’s the fact that I’ve been pretty hungry these past few days but I just had a mean dinner that consisted of nothing but Euro grain bread, Strawberries, lemon water, Green tea, Chicken Slices and Garlic and Onion hummus. Best believe I followed the Stay lean principles when selecting these treats.
                1. Whole grain bread – Slow digesting protein for activity coming up
                2. Chicken Slices – Lean protein + sodium for a little loading for this weekend
                3. Strawberries & Lemon – Vitamin C – Enough Said.
                4. Flaxseed, Pumpkin seed, Hummus ( contains canola Oil)
                5. Green tea – quick pick me up. I have to give it to you starbucks you do make a pretty damn tasty green tea.
              7. I have to say I do appreciate having a starbucks in every location. It just ensures that you can get free internet in a comfortable environment with some relaxing movement in a pretty modern setting. Sometimes you just need a quick refresh.. Starbucks does it for you. Plus they’re offering the employees free tuition these days. Nice work. Kudos.
              8. Im going to keep my dietary plan the same but it seems they have pretty good nutrition offered all along the race.

 

  1. The downside
    1. I have realized that I have spent and incredible amount of money leading to this point which has caused me to go into dan Frugal Mode. Causing me to do something really stupid ( change up plans). I decided check out of my hotel in hopes of finding a cheaper one…. Only to realize I had one of the best (if not the best rate going). So I’m going to go back in a few hours with my tail between my legs and see if I can get my deal back.
    2. There is no Wegmans here… Here’s another reason to appreciate Buffalo. Wegmans! There is NO PLACE LIKE WEGMANS!! NONE!! Seriously what we have in Western New York is absolute treasure in the form of a grocery store. I had to bring my food purchased at safeway to Starbucks to be reminded of what it would be like to be in a wegmans. And it still was a failure.
    3. Lateral Knee is still acting up. I’m hoping it doesn’t crush me come Wednesday. But as the lady says. Mind over matter. What you don’t mind doesn’t matter. So I wont mind it… too much…
    4. The Swim has to be done in 2: 20 Minutes.. WTF… this makes me nervous but I’m up for it. I guess what makes me nervous is that I had it in my mind that it was 2 hours and 20 minutes after the last age group. I’m still nervous though. Don’t mind it. Alright time to go.
  1. Friday
    1. Got up Early to watch the sunset
      1. Today I planned to simulate getting up early for the race. I realize from the hotel I plan on staying tonight ( hotel Mirabeau) it is a 20 minute drive. So leaving at 3:30 will get me there at 3:50.
      2. The sun was supposed to rise at 4:51 but instead I was met with showers. Despite this turn of events I did manage to gets some pretty awesome pictures
    2. Drove the run Course again and I noticed that it is a pretty hilly course. After swimming 2.4 miles, bike riding for 112 this is not a course that I want to have to deal with let alone by itself. But as my friend Chris Clark has always said what goes up must come down especially for 2 loops.
    3. Grab some breakfast this time from a place called Albertsons ( doesn’t come close to Wegmans) and grab some breakfast foods. Was met by a cashier who told me that the locals enjoy going down to a lake called Fanfan. Coeur d’Alene apparently is for the tourists. He also told me that Yellowstone releases the grizzly bear into these parts of Idaho. Apparently they release the worst parts in this area. I’m not sure if he was trying to frighten me. But I’m pretty much naïve to those things. So it had little effect. He was a cool dude though. Strange but friendly. Oh yea I picked up some bananas, strawberries, Multigrain Bread, water, lemon , grilled Chicken breast and
    4. Hijacked Starbucks again and helped hijack the town
      1. You get the Impression that it’s just you running this ironman. You become so focused on yourself you often forget that there are great deal of people competing this race ( 2100 athletes at couer dalene) and for a town of 44,000 that’s a significant presence. As I sat down and edited videos while munching on my Albertsons purchase I was reminded with every walkin and resulting casual exchange over a purchase that I was one of many people who have hijacked this town for the purpose of accomplishing a goal.
    5. I have an awesome Girlfriend.
      1. I hate to be that guys that post up how awesome his girlfriend is. I generally cringe at those posts. But this ladyfriend of mine is pretty damn thoughtful. She laid out some messages for me for each day. And they have been so effective. Today’s main message was patience. And there were some thoughtful quotes written on that card. In particular, that one should enjoy the process as much as the goal. Thank you.
    6. Got another swim in after Breakfast –
      1. This swim was not fun. The water was choppy and as I swam I tried my best to keep those negative thoughts deep down while I tried my best to stay up top. I did make some adjustments as a result of the swim.
        1. No booties ( I immediately dislike them) while I enjoyed the fact that I could easily walk I did not enjoy the feeling on my feet. They seem to weigh my feet down and filled with water almost acting as an anchor.
          1. So im glad to have practice this before hand
        2. I practiced with my 2nd pair goggles. My plan c goggles were all a mess. They fogged up filled with water and completely sent me in panic mode. I removed them from the collection and now I I’m just sticking with my one and two. I did enjoy this because it allowed me to realize what my plan would be in case my goggles should fall off or there should be any issues. Keep swimming is the ultimate thought process.
      2. After the swim I drove back to Spokane to check out of the motel and into the hotel at Mirabeau Park.
        1. Nice hotel space. Def does the job I feel comfortable and there’s a great deal of open space which I like.
        2. Chilled out for a bit and watched this weird woody allen film before heading down to test ride my Bike.
      3. Bike test ride
        1. Ever since I put my bike together I’ve felt off about the alignment of the front wheel. It just feels off. Doesn’t feel centered. I had a bike tech look at it and his words were “hey man it’s pretty close”. I’m going to check it out tomorrow again before heading out.
      4. Banana
        1. I confirmed today that banana’s do not sit well with me. I had two banana’s this morning as a way to get in some carbohydrates and needed minerals but soon after I began to have some indigestion issues ( very minor). Slightly below heartburn. In the past few competitions I’ve always avoided banana’s more because of the dense calories but I realize that perhaps unconsciously I realize that it does cause a bit of discomfort. I’m in a point now where I’m so focused on my body that I noticed these things more readily. I’m glad I decided to try it today rather than tomorrow.
      5. Each athlete receives a free voucher for the weekend for the ironman. While it seems like a great free meal. You get concerned that this free meal may soon cause indigestion
  2. Saturday
    1. Rolling out
      1. This experience has given me a another perspective to stretching and myofascial release. Quick things to note
        1. Focus at the Hips and Ankles to calm everything down
        2. Overhead squat and touch your toes to assess for change
        3. Perform stretches bilaterally one after the other to assess directly for any differences.

 

  1. Lessons learned from the Ironman
    1. Varying training stress is an effective way to engage in high exercise volume while limiting injury.
    2. How to Handle Overtraining
      1. I wish I had done a better job of looking at my heart rate in the AM. I think this would of given me a good perspective on whether I should rest or push through. With the restricted calories and the high amounts of exercise volume it was often difficult to determine what days I should back off. I honestly couldn’t tell you what days were meant to be taken off or push through. The days I took off were the days where I physically could not push through.
    3. Be sure to see a soft tissue specialist during your training. Don’t wait till the week prior to competition.
  2. Things for me to do when I get back
    1. Sell Mountain bije

Four Fit Facts: Tips to Stay Lean, Healthy and Geared for Performance

  1. High fiber intake = Lower fat storage

    •  You’re standing in the cafeteria dining hall at the hot cereal counter and you are presented with this dilemma: steel cut oatmeal or cinnamon-flavored grits?

      •  Consider the following: Oatmeal is digested and absorbed at a slower rate because of its high fiber content. Our gastrointestinal tracts lack the enzymes needed to breakdown fiber and for the most part, it passes right through us.  As a result, this carbohydrate is relatively calorie-less, making it a perfect addition for those looking for ways to decrease caloric intake. Fiber also has some neat fat-relinquishing properties.  When fat and fiber are combined together in a meal, digestion of the fat decreases, while fat excretion increases.  Earlier this year, researchers in Denmark showed that flaxseed intake (a high fiber source) was linked to increased fecal fat excretion, as well as decreased energy intake.  Fiber is thought to bind fat in the intestines, carrying it out of the body before it can be absorbed.  Additionally, insulin (aka the carbohydrate responder), the hormone involved in regulating the amount of fat deposited in the tissues, responds poorly to fiber. Compared to the low fiber content of grits, ingestion of steel cut oatmeal decreases the insulin that signals for fat deposition. Staying lean means adding fiber-rich foods to your diet. This practice can result in lowering your intake of unwanted fat from your meal and also, keeps insulin levels from sky-rocketing

          1. Kashi Go Lean cereal over Frosted Flakes

          2. Whole Wheat Penne Pasta over White Pasta

          3. Tri-color Quinoa over Enriched Rice

          4. 12- Grain Arnold’s Bread over Wheat Bagel

  2. Still eating when you’re full? Increase your protein and  healthy fat intake.

    • Cholecystokinin (CCK) is an effective satiety hormone that sends signals to your brain to indicate that you’re full and should wait longer to eat again.  This hormone is released in the small intestine in the presence of fats and proteins. The feeling of fullness provided by CCK helps to limit meal size.  If you find yourself eating without any regard for the wall of connective tissue that’s keeping your stomach from bursting then consider changing your meal choices.  Lean protein sources, such as turkey breast, ground chicken and halibut, as well as healthy fats, like olive oil or avocado, may be a helpful solution to curbing your appetite and keeping you satisfied.

  3. Antibiotics causing you discomfort? Consider eating non–fat Greek yogurt.

    • Taking antibiotics can cause disruptions in your healthy bacterial balance.  Healthy bacteria are responsible for a number of beneficial digestive functions. This includes reducing harmful bacteria and yeast in the gut, decreasing inflammation, fighting cancer and boosting your immune system.  Healthy bacteria are also thought to prevent allergies. Consuming pre-biotics, such as artichokes, garlic, raw oats and onions and pro-biotics such as yogurt may improve your digestive function. Researchers have demonstrated that probiotics may be beneficial for those with a lactose allergy. The benefits may be attributed to the presence of a certain bacteria called Lactobacillus acidophilus. This bacteria is important in the chemical breakdown of certain dairy foods.  For those of you, who are lactose-intolerant, try a cup of non-fat Chobani yogurt.

  4. Feel hungry all day? Increase your intake of lean protein

    • CCK isn’t the only chemical messenger messing around with your brain and food intake.  Ghrelin (aka the hunger hormone) is released by the stomach in response to low food intake or fasting. This hormone is generally at its highest during those long days at work when you’re sitting at your 2pm meeting, wishing you hadn’t hit the snooze button instead of preparing your breakfast, snack and lunch. It generally decreases about 20 minutes after the 3pm post-meeting splurge.  When battling against the hunger hormone, consider increasing your lean protein intake.  Australian Researchers have demonstrated that proteins may not only curb your appetite better than carbohydrates, but may also result in longer periods of ghrelin suppression. This simple addition may translate to fewer appearances of that voracious appetite. Controlling hunger urges can translate to improvements in performance through positive changes in body composition.

Bottom Line:

 When you wake up tomorrow morning, skip the snooze button and head straight to the kitchen to prepare your stay-lean meals.  When putting your meals together, remember the following: adding a lean source of protein and a healthy fat may keep you feeling full and satisfied throughout the day. And don’t forget including high fiber carbs in your diet will result in less fat deposition, increasing your chances of staying lean.

Do you – Learn at Chicago’s 3-Day Functional Training Summit 2011 – Immediate thoughts/questions/lessons

I just returned from my trip to Chicago for the 3-day functional training summit. The summit was a blast this year. It’s always fun to see what the brilliant minds of sport performance, fitness, and rehab are thinking.  The presenters were great and the information was incredible.  This has been my third Perform Better Summit and it definitely was a favorite.  Whenever I return from these conferences I try to review the work as soon as possible. I find that if wait too long to review presentation notes, the newly learned material begins to make less sense and pretty soon that large perforated presentation binder turns into a nice prop in the weight room.  As a way to facilitate my understanding of some of the concepts and ideas learned from this past presentation the next few posts will center on material from the functional three-day summit.   This week I’ll go over the top three presentations that had an impact on me, as well as new effective and efficient exercises that can improve your ability to move.

But first, here are my Top Ten immediate questions/thoughts/lessons from the functional three -day summit:

  1. The foot is the new “core”. In addition to the litany of inappropriate positions, techniques and actions that take place above the ankle we must be mindful of the behavior that takes place below the ankle.

  2. How much do you consider planes of motions and ground reaction forces in your program design? Those repeated movements in one plane of motion might be doing more damage than good.

  3. Today’s fitness and sport performance focal point is fascia. The way we view fascia (interconnected network of muscles, bones, connective tissue) and the methods we use to manipulate it is going through a period of exponential growth in both fitness, and research.

  4. The evidence for Interval Training as a proven method for fat loss is overwhelming. If your conditioning consists of slow steady state work, you might want to take a look at the latest research.

  5.  My new favorite hot words are “Fibroblasts” and “mechanotransduction”.

  6. Muscles in general are not “weak”- instead, they are most likely inhibited.

  7. Core dysfunction may be the root of your inability to move.

  8. Consider the autonomic system and how it is affected when you go through movement and training. How? Breathing and/or heart rate variability.

  9. “Garbage in is garbage out”- Charlie Weingroff

    • Your sensory information tools are of incredible importance to your ability to move.

  10.  “The big toe is “Da Bomb” – Mark Verstegan

    • Translation for those of us who aren’t stuck in the 90’s:  Appropriate mobility of the big toe is of great importance to movement in all populations including athletes and  hip hop stars.

Bonus

  1. Need a little variation in your warm up? Try combining an Inchworm, Spiderman with a Turkish Get Up for ten yards.

Later this week I’ll be going over my top three speakers/presentations as well as my top ten thoughts, ideas and lessons after reviewing my notes.