Nutrition Information

Not a true post for readers, more just noting nutrition info for myself and a few links.

 The Core Diet

- Before/During/After workouts: Fuel workouts and recovery well with carbs as needed and a recovery drink like chocolate milk.

- All Other Times of the day: (lots of lean meats, vegetables, low fat dairy) this ends up being generally high protein/low carb.

-Midnight munchies - something high in protein like turkey slice, protein bar/powder, etc. 

Another helpful link
 

http://triathlon.competitor.com/2012/04/nutrition/the-iron-core-meal-plan-an-example-of-how-to-eat-healthy-while-training-for-long-distances_7002

 

Portland Run

✔ 8 miles

thoughts

*fun to try out a recommended trail, thanks brudder!
*love my cell phone pocket Lululemon pants!
*great weather!
*not a fan of running loops, x4.
*also not a fan of running on wood chips.
*but the scenery was all worth it!!

Date Season

For the next 19 weeks, I'll be enjoying fresh dates - a very good source of energy. 

"The first discipline of an IRONMAN is nutrition. Then you swim, bike, and run.  You can’t put your training and athleticism to use without it.  If you plan to successfully complete 2.4 miles in the water, 112 on the bike and a full marathon in a row, you're not only going to need the right kind of fuel, you're going to need it at the right times in relation to your race," Michelle LeBlanc, founder of OutRival Racing and a USA Triathlon Level 1 coach.

A Life Without Limits

Starting this book about an IM world champion - her story!

VO2 Testing

Here is my mad-sexy picture of me during VO2 testing.

 

I learned a bit about this 40 year old body.

• I have superior fitness.
• Just existing, I am burning 99 calories an hour.
• My fat burning heart rate (HR) zone is below 154. I use about 468 calories an hour.
• My liver storage has about ~1200 calories, which burns up when HR is 155-167. I have less than two hours before bonking in that zone, without fuel.
• Above 168, the energy source will only be good for a final sprint, about .25 miles, before muscles have nothing else.
• After peaking HR, I recover in 2 minutes.
• 4 of 5 workouts per week, should be aerobic and only 1 should be anaerobic.

FACINATING STATS!!!  I will retest in 10 weeks to compare and look for improved numbers.

 

This is what awesome does not look like.

Never pass up a dry workout  - this is how lessons are learned.

I skipped Tuesday's dry track practice for NO GOOD REASON - so today I had to run in the crazy ass sideways rain alone - to make up the workout. 

Now, back to my regularly scheduled program...1 hour bike ride, fortunately indoors!

Bike For Sale

My bike is now for sale.  I have posted it to Craigslist. 


http://seattle.craigslist.org/skc/bik/5484536802.html

February Totals

8 weeks completed, 20 weeks to go!

February Totals: 42 hours of training

• Swim - 14 miles
• Bike - 250 miles
• Run -75 miles