After 2008, it really doesn’t take much for me to appreciate a little bit of luck.
Good news #1 - After 7 months of painful process, my mom finally got approved for Medicaid. buy American High School
Good news #2 – After a few painful hours, I finally got the Java SDK working on my machine, compiling my first program without any errors was an awesome feeling.
Good news #3 – I got up at 5:15am this morning and swam 1500 yards.
Photo taken by Dan Bowles
After close to a 10 year break I will be starting school again tomorrow. I am actually really excited about this, because for first time in my life, I really feel like I want to do well in it. The class that I’m taking is an intro to JAVA programming; it is part of my prerequisite for my master degree.
It took me a bit of effort to actually register for the class, reason #1 I wasn’t sure if I’m ready to give up 6 hours of my free time a week to sit in a lecture and a lab.
But when I think about it more, I really do need this. I need sometime away from home, I need something else to think about other then the list of endless issues I have at home. Just like in the ironman, I need save my energy to keep moving forward, instead wasting it on worrying things that I have no control of.
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The other day Paul approached to me and asked if I am interested to help train a group of Gilda’s club members for the 2009 Rochester Marathon this summer. I felt quite flattered, since I’m really not that great of a runner.
Anyhow I decided to take up the challenge, I figure Paul and the other trainers can give everyone the proper running plans and tips, and me I can give everyone the Marathon what not to do list, base on all the mistakes that I made from all my previous races.
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A few people had asked me about the basic nutrition intake plan during a 70.3 or 140.6 race.
Below is the information that I used as a reference. Hope this will help.
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Now that your rides and runs have been getting longer it is important that we begin to develop a nutritional plan to use in training and also for race day. Nutrition is one of the key elements to fine tune before the as it can have a huge impact on how your race day develops. What I suggest is that we start with these guidelines for caloric consumption and type of calories to see how your body feels and digests the food during training. One thing to keep in mind is to make sure that we try out everything in training before race day; you don’t want to try something new during the race.
On the course there will be Gu, powerbars, and Gatorade Endurance Formula sports drink. It would be a good idea to use these items periodically in training to see if you can easily digest the food and it does not upset your stomach. You don’t have to use these items everyday in training; in fact it would be a good idea to switch up different brands so that come race day you are not totally sick of the product. We do however want to use exactly the products a few times during training that they will have on the course.
Carbohydrate is the key nutrient that your body uses during exercise. While there have been a few studies recently that show drinks with protein may improve performance, my experience is that they can cause stomach upset, so I would steer clear. Also make sure to avoid foods with fat during exercise as like protein, fat is also difficult to digest.
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I recommend that during training that you try to get in about 300 – 400 calories per hour on the bike from a combination of food and liquid calories. To start use the following guidelines for rides over 90 minutes and see how you feel.
Consumption Per Hour
• .75 to 1 liter of sports drink per hour = 100 - 200 calories. Make sure to drink every 15
minutes or so rather than consuming large amounts at once.
• 2 gels per hour = 200calories. In the middle of a longer ride it is good to substitute in a
powerbar or Clif bar for some of the gels as they are a bit more substantial. Like the
sports drink consumption, try to eat a little bit at a time. Eating every 20 to 30 minutes
make the digestion much easier.
• ½ liter of water per hour.
This is ideally the type of menu that we will use on race day as it is simple and easy to digest. For training you might want to substitute in more Clif bars or powerbars as Gu gets expensive if you are eating 20 to 30 a week.
**One crucial thing to keep in mind. Whenever you are eating make, sure to drink water with food rather than sports drink. Having too high of a concentration of carbohydrates in your stomach can really slow down digestion and cause problem. This applies to both the bike and the run.
Run
It is more difficult for your body to digest food on the run compared to the bike. As a start I would shoot for around 200 - 300 calories per hour. Use these guidelines on runs over 60 minutes.
Consumption Per Hour
• .5 to .75 liter of sports drink per hour = 100 to 150 calories.
• 1 or 2 gels per hour = 100 to 200 calories. You can also substitute in bars during
training.
• .5 liter of water per hours
As with the bike make sure to space out the calories evenly throughout the hour.
Salt Tablets
Using salt tablets during training and racing is a very individual thing and their use depends how much you sweat and the sodium concentration in your sweat. Once the weather gets warmer pay attention to how much salt you have on your clothes. If you notice a lot of salt you might have to start using salt tablets for longer workouts and during race day. A good product is lavasalts http://www.lavagel.com/salts.htm but there are others as well. If you notice a lot of salt on your clothes or skin please let me know and we can incorporate salt tablets into your plan.
Bloody Sunday buy Well I ended my 08 with a very nasty cold. It was so bad that I was literally in bed for 2 and a half day. On the bright side, I did lose an inch in my waist.
2008 was indeed bitter sweet; I had my highest when I crossed the finish line at the Ironman Lake Placid, but I also fell to my lowest when I found out my mom has cancer.
People often say everything happens for a reason; perhaps Ironman was my training to battle cancer along side with my mom.
Indeed life had thrown many curve balls at me the past 6 months, but I still manage stay positive and strong. So bring it on 2009 show me what you got!!Sphere divx
