Food for Thought

 

So when I started training for the Ironman, I completely retooled my diet and nutrition. I figured it was pretty much essential, without proper carb and protein consumption I wouldn't have any energy and I'd injure myself. So I retooled my diet, lowered my fat intake, upped my carbs, and maxed out my protein. And I've never felt better. I also lowered my caffeine content (I was drinking around 5 Diet Mtn. Dews a day) and I've had way more energy. But here's a few things I've learned about triathlon nutrition throughout my training.

Mistakes:

1. Inadequate fueling during training. 

I'm pretty bad about this. There's been quite a few times (like last time I went to the gym for the treadmills) that I've forgotten either my weak Gatorade mix or forgotten to eat or drink while running or on the bike. These always kill me in the end, I'll bonk after riding through some hard hills or windy conditions and it sounds pathetic, but I run my best 10k while consuming approximately 16 oz. of 50/50 Gatorade and water. Training nutrition is essential, you don't want to drain your muscle glycogen, it takes far too long to replenish to make it worthwhile in training. 

2. No post-workout meal

I was especially bad at this in college. I'm not usually hungry after a hard workout so taking in that 2grams carbs per lbs body weight is especially difficult for me some days. Now I have a pretty standard staple post workout food to help me increase my carbs, chocolate soy milk. Packed full of carbs and protein, this is my go to drink when I'm done with a workout. 

3. Under consuming calories

Confession time. I'm a religious calorie counter. And I over-regulate myself because I have a hard time getting my mind to factor in workouts. That's not bad when I'm trying to drop weight, but it's awful for trying to maintain or even gain.

My Top 5 Foods for the Triathlete:

1. Chocolate Soymilk

My favorite after-workout snack! 140 calories per serving, 23 grams of carbs, and 5 grams of protein. Two cups of this and you'd be golden.

2. 2% Cottage Cheese

90 calories in a 1/2 cup and 14 grams of protein, this is my staple before bed snack. It's packed full of casein, so consuming this is supposed to help prevent your body from breaking down muscle mass during the night to fuel calorie burn.

3. Fruit Leather

45 calories per strip, made from real fruit and jam-packed with 12 grams of carbs, I love these things! They're delicious and they're about 2 mm thick so I can cram 2 or 3 in my duty pants and be fine for snacks.

4. Almonds

I pack these for my morning snack, 160 calories per serving with 14 grams of healthy fats and 6 grams of protein. My primary concern with most snacks is to consume enough protein to prevent muscle breakdown after training.

5. Banana

100 calories and 29 grams of carbs; this is my pre-workout snack. It's great for the GI and it provides enough carbs to sustain long-lasting energy.

So that's the gist of my nutritional experience since starting my training! All foods available at your local Wal-Mart.

The Bad Days

Hey y'all. So one thing I've learned from my Ironman training so far is that you will have bad days. Yesterday was one of those days. I started out on what was supposed to be a 2-3 hour bike but because of missing a workout I was really just pushing for 1 1/2 hours. I had planned everything so that I'd be out the door and riding at noon when the weather was warmest and the forecast had told me there was only supposed to be a very light breeze (like 6 mph).

Murphey's law: The Forecast Always Lies.

I went out on the bike only to discover that the wind was actually blowing at 14 mph with gusts of 20 mph intermittent throughout the day. I also discovered the wind was blowing from the North. Directly. My bike route runs down Highway 50, which turns towards the NE/E for most of my ride. So I battled a crosswind for most of the ride and a headwind for another good portion. Not only that, but about a mile into the ride I discovered that I had forgotten my sunglasses back at home. So I got to turn around and ride the mile back, pause and grab my glasses, and then back out onto the highway. I was livid.

After that, nothing seemed to go right. I averaged 16 mph (my usual in a crosswind) for the first 7 miles. But that last 5 were pure hell. The last 5 I had a strong headwind and no matter what I did I couldn't shake it. I tried pedalling down in the drops, I flattened myself out in to the aero tuck, I did everything I knew to beat the wind, including shifting into a smaller chainring and pedalling at a higher cadence. At that point, the wind started pushing me back so I had to shift back up and mash the gears to fight it off.

And it sucked. Brutally. I made it one hour in the ride before I called it off. And I was depressed. And miserable. And I felt like the worst Ironman candidate ever. But here's the thing.

YOU WILL ALWAYS HAVE BAD DAYS! It doesn't mean anything. Your bike will break halfway through your ride, you will lose your favorite water bottles, you will fall off and bang yourself up because that stupid semi wouldn't move over six inches. It will happen. And it will get better.

Sometimes a bad ride is just a hard ride. My ride was something like that. A strong wind is actually one of the greatest simulations you can have for hill workouts in a flat area. It's actually a good thing.

So take the small blessings along with the big ones. And always remember, go out hard...finish harder.

The New Haul

So out on the bike today in 40 degree weather, I realized some gear that I was lacking which will now be used on most of my winter bikes! A quick trip to Wal-Mart (turns out this is a good time for this) and my problem was remedied! So let's look at my haul! 

First thing I realized on the bike was that the 30 degree wind blowing through my helmet was absolutely ridiculously cold. A little googling turned up the answer (my wife later informed me her father already did this but I hadn't noticed) and off to Wal-Mart I rushed for a do-rag! Apparently at Wal-Mart, they now carry safety orange Do-rags which matches my race kit perfectly so now the problems solved! According to some online blogs I follow, it should also help in the summer with keeping sweat from rolling down my face.

Next up was something to protect my ears from wind on my runs. Enter the stocking cap. At Wal-Mart, they're currently on sale for $2.00 so run out and pick one up if you don't have one! I bought a reversible kind to make it match my race kit and work for uniform around the station but they carried a huge selection so you should be able to find something to match your kit. The stocking hat is small enough to fold down and tuck into a jersey pocket but also is warm enough to protect my head while running.

Last up will actually be part of a couple posts! After my ride I happened to glance down and realize I had to do something. You see, I managed to wind-burn my chest. Since nothing looks more stupid than splotchy red patches on your chest, I ran to Google for the solution and discovered what will be the topic of one of my next posts. Homemade Vapor Barriers! Basically, it's a half-vest made out of a garbage bag. (Tutorial coming soon) This keeps the wind from blowing through your lycra cycling clothing and chilling you to the bone. You can also keep your feet warm without thermal covers in a similar manner! (Also coming soon.)

So hopefully next ride, the new gear will help keep me a tad warmer! Happy cycling!

From Loser to Cruiser

 

Hey everybody! So as you all know, I currently ride a GMC Denali 700c Road Bike, purchased from a local Wal-Mart! (The pink cruiser in the background is the wifey's) And personally, I love my bike! So lately I've been hearing some people talking about how horrid of a bike it is and how it isn't worth upgrading. Enter Sir Flat Broke Ironman to the rescue! Because, you see, I fully intend to ride the Denali into the ground, until it's either totalled or my financial situation improves to the point where I can afford a decent tri-bike! So this is a quick guide to show you through what I intend to do with the Denali in the next few years how to make your own clunker road bike match the space-age bike snobs!

1. Clipless Pedals

If you read my earlier review of the Denali, you know it comes with flats. Which is a MAJOR problem as far as bike speed and power efficiency goes. I understand the logic, most people buying an intro level road bike need to get used to simply riding a road bike and that's much easier to do without wiping out due to clipless issues.  So step one for my bike and hopefully yours, is going to be to install a clipless pedal system to increase overall cycling power. I'm looking at installing these bad boys http://www.amazon.com/Venzo-Shimano-Cycling-Bicycle-Pedals/dp/B00D9B7FOQ/ref=sr_1_fkmr1_3?ie=UTF8&qid=1385435762&sr=8-3-fkmr1&keywords=clipless+pedal+venzo. Remember, you need shoes, cleats, and the pedals to make the system go! I'm looking at adding this to my bike around late January or February.

2. Clip-on Aero Bars

This is basically a temp fix until I can get integrated aero bars. These basically just clamp onto your handlebars and adjust to a modified aero position. I intend to install these at the same time as the clipless pedals, all of which should help you (and hopefully me) look closer to the athletes on $6,000 bikes. Quick tip: The same tape you use on baseball bats works great on keeping sweaty hands from slipping on aero bars. And it's cheap.

3. High-pressure Slicks and Presta Tubes with Adaptors

The Denali came standard with 700x32 low-pressure hybrid tires. Not bad for intermediate roads but definitely not race material. I'll be upgrading these before my Ironman to high-pressure (100-120 psi) slick racing tires. I'll probably be shrinking the width slightly too. The Denali also came with Schrader valve tubes to make it more commercially viable to a public used to Schrader valves, so those all have to go to be replaced with Presta. And since the rims are drilled for Schrader, they all need rim adapters ($0.65 on Amazon) to keep the valves from tearing loose. High pressure tires reduce your rolling resistance and will help make your clunker more aerodynamic.

4. Wedge Box Top Tube Bag

This is more of an accessory than an upgrade and I'll probably be doing this one in spring when I start going back out for extremely long rides (they're only $10 at Wal-Mart) Another trick learned by watching the father-in-law, he uses one to store immediate nutrition since reaching behind you in aero bars is fraught with peril.

5. Quill-Stem to Threadless Adaptor

If you own a bike with a quill-stem, you know what a pain in the arse it is to find new handlebars. So to fix that problem, you can install an adapter that then allows you to use threadless handlebars with your bike which greatly opens up the possibilities. Eventually I'll grab one from Amazon and fix my handlebar situation which brings us to...

6. Handlebars and Drop Bar Shifters

The Denali comes with extremely heavy and heavily customized handlebars, which have quite literally been cut in half to have mountain bike shifters installed. So replacing these with carbon-fiber bars would be an extreme improvement. Since I eventually intend to install integrated aero-bars, the adaptor is a necessity and bar-end shifters are going to become a must have. If you have some basic bike tune-up skills, this won't be a major project but we'll see how it goes when I'm trying it out! ;)

7. Deep Dish Wheels

This is a long shot since decent racing wheels would cost me 4x more than the bike did, but if you can ever find a great deal on a set of racing wheels, you can greatly lighten your bike and decrease resistance. For me, a new set of wheels would also be the easiest way to get quick-release skewers on my bike!

8. Adjustable Saddle Post

Also a long shot due to cost, but the straight-bar saddle post on the Denali leaves the available positions somewhat lacking. An adjustable saddle post would indeed fix these problems and allow for greater range of motion but they're also expensive. Although speaking from experience, the saddle post in the Denali weighs an entire pound all by itself so a carbon-fiber post could shave some weight.

9. Drivetrain

The Denali's drivetrain is somewhat lacking as the gear ratios and cassette it uses are the same as for mountain bikes, topping off your gear-based mileage at a sub-par area. When these wear out, I definitely plan to replace the cassette and upgrade to a lighter, more weight-efficient drivetrain. This is an excellent way to both gain gearing power and shave off a few kilos.

10. Frame

Eventually, if I have invested all this money already in the bike, I will want to replace the frame with a lighter one to shave off the last few possible kilos! Just remember, although the components may change the bike itself keeps on living!

So that's essentially my master plan to help you take the old clunker and match it with the space-age bikes of the new cycling generation. Always remember, in Ironman especially, it's your heart that makes the difference. The best equipment in the world won't save you if you're heart isn't strong enough to say "dammit I won't quit," whether it's mile 1 or 115!  Now let's get back to racing!

Flat Broke Ironman's Healing Hints!

So with my calf strain and other miscellaneous aches and pains finally cleared up, I've compiled a list of what I learned from my injured experience. There's a few items I recommend nobody go without if they want to get back on their feet as quickly as possible!

1: Get yourself a stiff stress ball. Make sure it has some give but is hard to depress. This was my substitute for a foam roller and it worked wonders! It's also much easier to roll under your feet to relieve plantar fasciitis.

2. Run out and get some new ice packs. No, the old packs you used for college hangovers will not work. The kind you want come in a sleeve and have a velcro strap. The sleeve keeps you from directly icing an injury and the strap means you can strap the pack to your knee, thigh, leg, or whatever else ails you. Look for something like this http://www.walmart.com/ip/PhysiciansCare-Ice-Pack-Strap/15815745.

3. Save a few bucks and make yourself a hot pack. Instructions here http://www.wikihow.com/Make-a-Rice-Sock  ! Basically you fill a sock with uncooked rice and whip stitch the cuff shut.

4. Kinesiology tape is highly recommended if you have the extra dollars to spare! It's primary purpose is to stabilize the muscles and remind your body of the injury all while stimulating blood flow which improves healing.

5. I'm also a huge fan of plain old athletic tape for joint injures. Let's face it, when you injure something that can't be rested, like an ankle, taping it will give you the support you need to keep moving.

6. Ibuprofen is also a must! Anti-inflammatories are one of the best ways you can help injuries, as let's face it, almost all running injuries are caused by inflammation and irritation.

7. Remember, the best tool for your arsenal is PRICE (Protect, Rest, Ice, Compression, Elevation) Follow those guidelines and most minor injuries will figure themselves out. 

So next time you get injured, this is a highly cost-effective way to help you heal as quickly as possible!

The Dead Rat in the House, Or How I Shaved My Legs

So today I woke up and realized, I looked like an idiot. My one shaved calf patch was practical but was also looked like I didn't know how to groom properly. So when my wife, who actually dislikes men with shaved legs, mentioned that I might want to shave mine, I knew I had to do something. So time to shave up!

Step One: I took those same clippers my wife uses on my hair and buzzed my calves and thighs down with the 1/8" guard, managed to cut myself once, and found out how extremely furry I apparently was before. My wife thought this was hilarious and asked me if I had killed a rat.

Step Two: And here is where men should take note, you need to buy a pack of NEW disposable razors and you need to get the kind meant for women shaving their legs. You also need some quality shaving cream, which thanks to my sensitive skin I already had, to prevent razor bumps. Don't worry about what people will think, just spend the $5 and get some quality supplies. I had the annoyance of my life trying to shave with the same dull razors I use daily for my chest. So lather up and shave down.

Step Three: Go back over again, you missed some obvious patches. Trust me. If you're shaving up to the swimsuit line (which you should if you're a triathlete) make sure to check your hamstrings and the backs of your knees. These will require some contortions to get into place.

Step Four: Accept that shaving your legs if you never have before is a multi-day process. It will take more than one attempt to get them perfectly shaved and smooth.

Step Five: Prepare for massive amounts of ridicule from men who don't understand why you did it. Especially if you're a firefighter!

Now let's discuss the reasons why shaving your legs is actually a good idea.

One: Swimmer's do it. You're a swimmer. And they don't do it for no reason. It allows you to feel the water better. I didn't believe this was true until I put my pants on after shaving and realized how much more sensitive everything is. And that translates to the pool. Trust me.

Two: Road rash. You probably spend a decent amount of time cycling (especially if you're training for an Ironman) and sooner or later, you will wipe out. And you will get road rash. And it is much less painful to apply and remove bandages from shaved skin than from hairy legs. Trust me on this one. It hurts.

Three: Massage. Whether it's a sports massage or your foam roller, shaving your legs lets you get deeper into the muscle and improves the massage experience.

So now that I have shaved legs, I appreciate all these little things. We'll see if I keep it up but for now I don't mind. It certainly makes the KT tape easier to remove! 

Ideas for the Triathlete Christmas Eve Rush

Well, it might seem sinful to start discussing this before Thanksgiving, but Christmas is right around the corner and everyone is wondering what to get their family members! If you happen to have a triathlete in the family, the what do I get them solution gets even more complicated, especially if you don't know all that much about triathlons! Well never fear, possible readers, there are quite a few gift ideas that your triathlete will love without breaking your pocketbook!

Idea One: Headphones

Triathletes always need headphones. I personally go through around two pairs per year, between blowing out speakers (mostly by listening to books on tape where the readers voice is extremely bass) or losing them or drying them or washing them...you get the idea. Your best bets are going to either be

A) A brand you already know they love.

B) A brand that is specifically made for athletes (These are usually waterproof and designed to stick in the ears)

C) A brand with clips to wrap around the ears and keep them from falling out.

D) A brand with a built-in microphone so they can answer calls while running.

Two: Nutrition

Fueling triathletes is an expensive endeavour all in itself. The average person needs to consume around 50-100 calories every 30 minutes while cycling or risk bonking, and the average cost of a 100 calorie energy gel is around $1.50, so the costs add up quickly. Whether it be a Gu Sampler pack, a box of Clif Bars, or a new can of the latest and greatest sports drink, you can never go wrong by buying a triathlete food.

Three: Foam Rollers or a Sports Massage

Professional triathletes get weekly sports massages to work out all the aches and pains acquired while training but the average age-grouper has difficulty affording that, so foam rollers are the next best thing. They're basically a metal rod with ridged foam sheaths that slide over to allow the triathlete to massage their own muscles. They work...amazingly well. They're also around $15 at Wal-Mart, so that's an easy bet. The wife and I made the father-in-law fairly happy with one of these last year. The other option is to buy them a one-time sports massage.

Four: Phone Holders

Your triathlete probably already owns one of these but they come apart at the stitching pretty easy so everyone usually goes through a couple a year. They're $10 at Wal-Mart and they're pretty much universal for fitting phones.

Five: KT Tape Pro

Maybe I'm blowing the Love horn a tad too hard, but this stuff is amazing. Your Ironman is bound to get injured sooner or later and this stuff will help them get back on schedule. It's $17 at Wal-Mart and comes in neon reflective shades for road running.

Six: Swiftwick Socks

Triathletes also go through socks faster than anybody will believe but once your triathlete tries swiftwicks, they'll never need another pair. Swiftwicks are made from olefrin, an ultra-moisture wicking material that also has compression properties. Basically, you never have to worry about blisters while wearing these bad boys. Grab a pair (I recommend Swiftwick Aspire Ones) and they'll love you forever.

Seven: Winter Gear

Underarmor products, running tights, cycling jackets, triathletes train in the worst conditions possible to prepare for race day and we all could always use more bad weather gear! Remember, ultra-light is always better and compression is a huge plus!

Eight: Training Guides

It is said we stand on the shoulders of giants and that's very true in triathlon. Without the tried and true training methods that countless others have developed, we would never be able to achieve our ideal times. But first, we have to learn what those training methods are. So head over to Barnes and Noble and browse the sports section. Anything by Ironman is an excellent option.

Nine: Running Shoes

These are iffy, because most triathletes know more about their feet than anything else and they're usually pretty picky about their shoe types. But running shoes are ideally changed every 3 months, so new shoes are an excellent gift! Just make sure to ask or sneak a peak at their running gear before buying them!

Ten: FuelBelt

If they don't already have one, this is a great idea! I love FuelBelt products, it allows no worry on long runs about nutrition and during races it ensures that you won't be stuck with some sports drink that creates GI distress!

Those are just some ideas to keep you from being totally lost this Christmas! Happy shopping!