Racing Weight: The Pros And Cons Of Workout Fasting
Updated: Sep 21st 2010 10:25 AM EDT by Matt Fitzgerald
Think twice before you “starve” yourself during and after workouts.
Written by: Matt Fitzgerald
Several years ago I used to run on occasion with a female friend who twice qualified for the U.S. Olympic Trials Marathon. One day when I met her at her house for a run I brought over a canister of a sports drink that I was then getting for free and wanted her to try. When she mixed up a bottle in the kitchen I noticed that she used only half the recommended amount of powder. Bemused, I asked why.
“It’s 120 calories per serving,” she said. “I don’t want all that.”
I was surprised. My philosophy on the use of ergogenic aids during workouts had always been to take in as many calories as I needed to maximize my performance. The idea that the calories I consumed during runs or rides might hinder my efforts to get leaner for racing never crossed my mind. But after witnessing my friend’s “workout fasting” I began asking around and learned that many endurance athletes intentionally restrict their calories during training to promote fat loss.
Is there any validity to the fear that taking in sports drinks, gels, and so forth in workouts makes it more difficult to shed excess body fat? Should you, at least in some circumstances, intentionally take in fewer calories than would be required to optimize your workout performance? Let’s look at the science.
Athletes who fast or are tempted to fast during workouts operate on the belief that the calories in ergogenic aides simply supplement the calories eaten during the rest of the day and thereby increase the day’s total calorie intake. But this is not the case. Studies have shown that when athletes consume carbohydrate during exercise, they eat less during the rest of the day. So by using a sports drink or whatever during workouts you get the advantage of better performance without the disadvantage of increased total daily calorie intake.
The other fear that lies behind the choice to restrict carbohydrate intake during workouts is the fear that doing so reduces the amount of fat burned during the workout. This is true. Your body will burn more carbs and less fat in workouts during which you consume carbs than during workouts in which you fast. But this does not mean that using a sports drink during workouts will make it harder for you to shed excess body fat. With respect to losing body fat, what matters is not the type of calories you burn during workouts but how many calories you burn, and you will usually burn more calories in carb-fueled workouts because you will be able to work harder in those workouts.
The reason it doesn’t matter whether you burn primarily fat or carbs during workouts is this: During the hours that follow a workout in which you burn mostly carbs, your body will burn a lot fat as it spares carbs for use in replenishing your depleted muscle glycogen stores. And during the hours that follow a workout in which you burn mostly fat, your body will burn a lot of carbs as it spares fats for use in replenishing your depleted intramuscular triglyceride stores. Research has consistently shown that the most effective workouts for fat loss are high-intensity interval workouts that burn mostly carbs. Why? Because the body burns a ton of fat after such workouts. So don’t worry about the fact that your body will burn less fat during carb-fueled workouts. You’ll come out ahead in the long run.
So does all of this mean you should never intentionally restrict carbohydrate intake during workouts that are long enough for carb consumption to make a difference (roughly one hour and up)? No. There are benefits associated with occasional workout fasting, but they have nothing to do with getting leaner. It so happens that some of the positive physiological adaptations to training are triggered by depletion of the body’s internal carbohydrate stores. When you consume carbs during a workout, your body’s carb stores become less depleted and there’s less stimulus for positive adaptations. In addition, it has been shown that performing longer workouts without taking in carbs increases the body’s fat-burning capacity during exercise, which aids performance in long-distance races.
It’s not necessary to withhold carbs in every long workout to maximize fitness gains and fat-burning capacity, but it’s a good idea to do it occasionally.
Tuesday, September 28, 2010
Tips For Surviving Race Week
Tips For Surviving Race Week
Published: Sep 9th 2010 4:08 PM EDT by Training
Use these five simple strategies to make your TriRock race-week experience less nerve-racking.
Written by: Mario Fraioli
There’s only a few days to go until TriRock San Diego and the finger you’re currently using to control your computer mouse might as well be on a panic button right now.
The questions you thought were answered weeks ago are inevitably beginning to arise again at the worst possible time. Did I train hard enough? Should I have done one more brick workout? What will I drink on race day? Should I put speed laces on my running shoes? And so forth. No matter how many laps you’ve swam or how many times you’ve rehearsed the race in your head, uncertainties always seem to find a way to arise during race week.
It’s all part of the game, as they say. Nerves are normal, especially as race day gets closer and the doubts start slipping through the cracks. The key to surviving race week, and the race itself, however, is as simple as trusting your training. No one workout between now and Sunday is going to make you any more fit than you are today. If anything, overdoing it is more of a concern than underdoing it this week. Now is the time to rest your body, and your mind. The real work is done.
And while you think ahead to race day this week, think back on the weeks of preparation that got you to this point. Also, think about the progression you’ve made as a runner during this period. In the two, four, six or more months since you first decided to take your show to San Diego, you’ve covered hundreds of miles, dialed in on your projected pace with laser-like precision, mastered your nutrition and have broken in your race day outfit so well that it feels like a second skin. There’s literally nothing left to do at this point except run the race.
Of course, you still need to get through the next few nerve-racking days, so use these five simple strategies to make sure you get to the starting line feeling relaxed, confident and ready to run your best on race day.
1.) Relax. Nerves will get you nowhere. Rather than worrying the week away and questioning your training, try to take your mind off the race and keep your it occupied with a book, mindless movie or some other non-running related activity. Take a walk, meditate or whatever it is you need to do to offset any penned up pre-race energy anxiety.
2.) Drink water. Chugging a gallon of water on race morning isn’t going to help matters much if you haven’t been drinking in the days prior to the event. Keep a water bottle within arms reach at all times in the days before the race and sip from it several times an hour. It can take several days or even up to a week or more to hydrate properly. Make sure to fill your tank well ahead of time.
3.) Wake up early. If you’re not an early bird already, learn to be before experiencing a rude awakening on race morning. Since you’ll be starting at 7 am and positioned in your corral much earlier than that, you’ll want to know what it’s like to be out of bed well before the break of dawn. The last thing you want to do on race day is be rushing around with only seconds to spare, so give yourself plenty of time to wake up, get dressed, eat breakfast and get to the start line.
4.) Make a list, check it twice. You wouldn’t leave home without your favorite credit card, you shouldn’t leave home without your wet suit, rear wheel, water bottles, running shoes, gels and hydration belt. Make a list of race-day essentials and keep these items on or close to you at all times. If traveling from out of town, pack the important stuff in your carry-on luggage. You’ll be fine if you lose your favorite slippers or misplace your shaving kit, but you’re nothing without your racing kit.
5.) Enjoy the expo, but not too much. The TriRock Expo will be quite the experience. There’s so much to see, lots of food to sample and scores of interesting people to meet, but spending too much time on your feet the day before your biggest race of the year isn’t the soundest strategy for success. If possible, get into town early, enjoy the expo experience for all that it has to offer and then get out of dodge. Grab your race packet, scope out the scene for a bit and then get off your feet and relax for the rest of the day.
And in the end, remember that surviving race week comes down to trusting your training. The race itself is just a reward for all the hard work you’ve put in since you decided to sign up for this event many months ago. Don’t let those deceiving doubts take away from the enjoyment of the experience. Develop a pre-race plan, execute it to the best of your ability and have the confidence that you’re ready to swim, bike, run and rock on race day!
Published: Sep 9th 2010 4:08 PM EDT by Training
Use these five simple strategies to make your TriRock race-week experience less nerve-racking.
Written by: Mario Fraioli
There’s only a few days to go until TriRock San Diego and the finger you’re currently using to control your computer mouse might as well be on a panic button right now.
The questions you thought were answered weeks ago are inevitably beginning to arise again at the worst possible time. Did I train hard enough? Should I have done one more brick workout? What will I drink on race day? Should I put speed laces on my running shoes? And so forth. No matter how many laps you’ve swam or how many times you’ve rehearsed the race in your head, uncertainties always seem to find a way to arise during race week.
It’s all part of the game, as they say. Nerves are normal, especially as race day gets closer and the doubts start slipping through the cracks. The key to surviving race week, and the race itself, however, is as simple as trusting your training. No one workout between now and Sunday is going to make you any more fit than you are today. If anything, overdoing it is more of a concern than underdoing it this week. Now is the time to rest your body, and your mind. The real work is done.
And while you think ahead to race day this week, think back on the weeks of preparation that got you to this point. Also, think about the progression you’ve made as a runner during this period. In the two, four, six or more months since you first decided to take your show to San Diego, you’ve covered hundreds of miles, dialed in on your projected pace with laser-like precision, mastered your nutrition and have broken in your race day outfit so well that it feels like a second skin. There’s literally nothing left to do at this point except run the race.
Of course, you still need to get through the next few nerve-racking days, so use these five simple strategies to make sure you get to the starting line feeling relaxed, confident and ready to run your best on race day.
1.) Relax. Nerves will get you nowhere. Rather than worrying the week away and questioning your training, try to take your mind off the race and keep your it occupied with a book, mindless movie or some other non-running related activity. Take a walk, meditate or whatever it is you need to do to offset any penned up pre-race energy anxiety.
2.) Drink water. Chugging a gallon of water on race morning isn’t going to help matters much if you haven’t been drinking in the days prior to the event. Keep a water bottle within arms reach at all times in the days before the race and sip from it several times an hour. It can take several days or even up to a week or more to hydrate properly. Make sure to fill your tank well ahead of time.
3.) Wake up early. If you’re not an early bird already, learn to be before experiencing a rude awakening on race morning. Since you’ll be starting at 7 am and positioned in your corral much earlier than that, you’ll want to know what it’s like to be out of bed well before the break of dawn. The last thing you want to do on race day is be rushing around with only seconds to spare, so give yourself plenty of time to wake up, get dressed, eat breakfast and get to the start line.
4.) Make a list, check it twice. You wouldn’t leave home without your favorite credit card, you shouldn’t leave home without your wet suit, rear wheel, water bottles, running shoes, gels and hydration belt. Make a list of race-day essentials and keep these items on or close to you at all times. If traveling from out of town, pack the important stuff in your carry-on luggage. You’ll be fine if you lose your favorite slippers or misplace your shaving kit, but you’re nothing without your racing kit.
5.) Enjoy the expo, but not too much. The TriRock Expo will be quite the experience. There’s so much to see, lots of food to sample and scores of interesting people to meet, but spending too much time on your feet the day before your biggest race of the year isn’t the soundest strategy for success. If possible, get into town early, enjoy the expo experience for all that it has to offer and then get out of dodge. Grab your race packet, scope out the scene for a bit and then get off your feet and relax for the rest of the day.
And in the end, remember that surviving race week comes down to trusting your training. The race itself is just a reward for all the hard work you’ve put in since you decided to sign up for this event many months ago. Don’t let those deceiving doubts take away from the enjoyment of the experience. Develop a pre-race plan, execute it to the best of your ability and have the confidence that you’re ready to swim, bike, run and rock on race day!
Tuesday, August 24, 2010
Benefits of Stretching by Sandra Sutherland
Benefits of Stretching
Most aerobic and strength training exercises cause your muscles to contract and flex. That is why regular stretching should be a part of any exercise program. Whether your home or traveling!
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes become effortless.
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age. Blood flow is less to bones, so get it moving!
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. That is why we M-I-C-E.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Ready, Set, Stretch!
Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. You may hurt yourself if you stretch cold muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
Pace yourself. It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, then repeat on the other side. Do each stretch three or four times.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility…EASY, PAIN FREE so you can live pain free!
Know when to exercise caution
You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or physical therapist the best way to stretch.
Non Impact Stretching
Get in the water! Drop into the pool, deep end of course and let the easy jog begin! Grab a noodle, kick and reach, side to side, extensions, leg lowers and circles. These can be easy or with resistance for added strength.
TXTRI.COM SANDRA SUTHERLAND txtri@att.net
Most aerobic and strength training exercises cause your muscles to contract and flex. That is why regular stretching should be a part of any exercise program. Whether your home or traveling!
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes become effortless.
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age. Blood flow is less to bones, so get it moving!
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. That is why we M-I-C-E.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Ready, Set, Stretch!
Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. You may hurt yourself if you stretch cold muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
Pace yourself. It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, then repeat on the other side. Do each stretch three or four times.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility…EASY, PAIN FREE so you can live pain free!
Know when to exercise caution
You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or physical therapist the best way to stretch.
Non Impact Stretching
Get in the water! Drop into the pool, deep end of course and let the easy jog begin! Grab a noodle, kick and reach, side to side, extensions, leg lowers and circles. These can be easy or with resistance for added strength.
TXTRI.COM SANDRA SUTHERLAND txtri@att.net
So you want to be an Ironman?
So you want to be an Ironman?
With Ironman events around the world gaining more publicity and popularity the number of Ironman wannabe’s is growing at a phenomenal rate. Television shows the glory of the winners and the joy of everyone else on just getting to the finish line. What is not shown are the sacrifices that are made in the days, months and years leading into the event.
If you think you want to take up the challenge of the Ironman here are some things to think about
Have you done a triathlon? If you haven’t I wouldn’t suggest making Ironman your first event. The journey to Ironman is going to take different amounts of time based on your athletic background but in general I recommend a three to four year plan. Year 1, just get into the sport, do some sprint and Olympic distance triathlons. Year 2-3, step up to a couple of half ironman events. Year 3-4 and you will likely be ready to complete and enjoy your first ironman.
Go and watch an ironman live. This will give you an appreciation of what athletes really go through on the day. The winners will come streaming in under 9hrs but watch out for those that are battling through into the darkness. This is the heart of ironman racing and you will see some determined athletes pushing through some incredible discomfort. You will need this determination, drive and passion for the sport.
Talk to Ironman athletes. Have a chat to ironman finishers and ask them not just about the race but what they had to do in the build up.
How much will you need to train? This is the million dollar question to which everyone wants to know the answer – again it is really going to depend on your athletic background. As a minimum you will need to devote around six months to training and not much else (this is providing you are following my 3 year suggested plan). For full time workers you will need to be looking at around 13-18 hrs training per week. You will have to dedicate at least one of your weekend days to doing a very long session (5-7hrs). If you want to be competitive in your age group you need to make more sacrifices and increase the training volume.
Have a good hard think about why you want to do ironman. Do not underestimate how much of a challenge it is to complete an Ironman. You really have to knuckle down and do the required training. Unlike some events when it comes to Ironman you can’t ‘fake it’ or rely on natural talent. The race day itself is really the icing on the cake. The biggest challenge is finding enough time in your life to fit in adequate training.
Will you have the backing of those around you? Unless you are single you need those around you to fully understand the challenge you are getting yourself into (if you want the relationship to continue). It is likely that you will become obsessed with training and will likely become quite selfish, constantly tired, moody…….. Sit down with your partner/family and negotiate how you are going to work out a schedule that is going to be acceptable to both of you.
Do not set yourself any time goals. The first time you do Ironman you should simply focus on getting to the finish line. Sure you will have a time you think you can do but try not to think about it. Just aim to have a steady day and get to the finish line. Whatever time you do it will be a personal best.
Equipment. Last but not least it’s very easy to get carried away with equipment and it can quickly become a very expensive sport.
Swim
- Wetsuit; get a triathlon specific wetsuit that doesn’t let water in. DO NOT use a surfing wetsuit – they will make swimming harder rather than easier
Bike
- Avoid the temptation to get carried away with a top of the range bike. It’s not necessary.
- Get a professional bike set up. Key points are seat height, cleat position, handle bar position. For ironman it’s more important to go for comfort over aerodynamics.
Run
- Have someone check your running technique. If you have had any injury issues in the past see a podiatrist to ensure you are in the right sort of shoes and are well supported
- Shoes are the one area you should not look to cut corners and save money. Get the shoes that are right for you and replace them when require
Ironman is a truly unique event. When you come down the finish line the satisfaction you will feel is something that cannot be brought. Don’t listen to those that may doubt you. Anyone can do Ironman if they want it badly enough.
Good luck
With Ironman events around the world gaining more publicity and popularity the number of Ironman wannabe’s is growing at a phenomenal rate. Television shows the glory of the winners and the joy of everyone else on just getting to the finish line. What is not shown are the sacrifices that are made in the days, months and years leading into the event.
If you think you want to take up the challenge of the Ironman here are some things to think about
Have you done a triathlon? If you haven’t I wouldn’t suggest making Ironman your first event. The journey to Ironman is going to take different amounts of time based on your athletic background but in general I recommend a three to four year plan. Year 1, just get into the sport, do some sprint and Olympic distance triathlons. Year 2-3, step up to a couple of half ironman events. Year 3-4 and you will likely be ready to complete and enjoy your first ironman.
Go and watch an ironman live. This will give you an appreciation of what athletes really go through on the day. The winners will come streaming in under 9hrs but watch out for those that are battling through into the darkness. This is the heart of ironman racing and you will see some determined athletes pushing through some incredible discomfort. You will need this determination, drive and passion for the sport.
Talk to Ironman athletes. Have a chat to ironman finishers and ask them not just about the race but what they had to do in the build up.
How much will you need to train? This is the million dollar question to which everyone wants to know the answer – again it is really going to depend on your athletic background. As a minimum you will need to devote around six months to training and not much else (this is providing you are following my 3 year suggested plan). For full time workers you will need to be looking at around 13-18 hrs training per week. You will have to dedicate at least one of your weekend days to doing a very long session (5-7hrs). If you want to be competitive in your age group you need to make more sacrifices and increase the training volume.
Have a good hard think about why you want to do ironman. Do not underestimate how much of a challenge it is to complete an Ironman. You really have to knuckle down and do the required training. Unlike some events when it comes to Ironman you can’t ‘fake it’ or rely on natural talent. The race day itself is really the icing on the cake. The biggest challenge is finding enough time in your life to fit in adequate training.
Will you have the backing of those around you? Unless you are single you need those around you to fully understand the challenge you are getting yourself into (if you want the relationship to continue). It is likely that you will become obsessed with training and will likely become quite selfish, constantly tired, moody…….. Sit down with your partner/family and negotiate how you are going to work out a schedule that is going to be acceptable to both of you.
Do not set yourself any time goals. The first time you do Ironman you should simply focus on getting to the finish line. Sure you will have a time you think you can do but try not to think about it. Just aim to have a steady day and get to the finish line. Whatever time you do it will be a personal best.
Equipment. Last but not least it’s very easy to get carried away with equipment and it can quickly become a very expensive sport.
Swim
- Wetsuit; get a triathlon specific wetsuit that doesn’t let water in. DO NOT use a surfing wetsuit – they will make swimming harder rather than easier
Bike
- Avoid the temptation to get carried away with a top of the range bike. It’s not necessary.
- Get a professional bike set up. Key points are seat height, cleat position, handle bar position. For ironman it’s more important to go for comfort over aerodynamics.
Run
- Have someone check your running technique. If you have had any injury issues in the past see a podiatrist to ensure you are in the right sort of shoes and are well supported
- Shoes are the one area you should not look to cut corners and save money. Get the shoes that are right for you and replace them when require
Ironman is a truly unique event. When you come down the finish line the satisfaction you will feel is something that cannot be brought. Don’t listen to those that may doubt you. Anyone can do Ironman if they want it badly enough.
Good luck
Monday, August 16, 2010
Reminder -
Please don't forget about the school supplies drive we are having at the club meeting this evening!!! Bring a donation and you'll receive a raffle ticket. See you tonight!
Gatormania 3000 Open Water Swim in Boerne TX
Gatormania 3000 Open Water Swim in Boerne TX.
Saturday August 28th. Distances are 400, 800, 1500 and 3000.
Keep in mind this is a NON WETSUIT individual event. For more info/
questions/flyer contact Ana Lemus at 936-697-1818 or analemus@me.com
Saturday August 28th. Distances are 400, 800, 1500 and 3000.
Keep in mind this is a NON WETSUIT individual event. For more info/
questions/flyer contact Ana Lemus at 936-697-1818 or analemus@me.com
Thursday, July 22, 2010
Volunteers Needed!!!!
14th Annual Kiwanis Kids presented by the South County YMCA!!!
JULY 31ST
@ Branch Crossing YMCA from 5:00a.m. - 10:30a.m.
Volunteers are needed to help set up and run the transition area!!!
For those who are interested, there will be a group ride for LSMS members immediately after the kids triathlon.
Please contact Jennifer if you would like to volunteer!!!!
jendanyell@yahoo.com
JULY 31ST
@ Branch Crossing YMCA from 5:00a.m. - 10:30a.m.
Volunteers are needed to help set up and run the transition area!!!
For those who are interested, there will be a group ride for LSMS members immediately after the kids triathlon.
Please contact Jennifer if you would like to volunteer!!!!
jendanyell@yahoo.com
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