Morning Nutrition
A fellow blogger emailed me yesterday and asked what I've been eating in the mornings. It varies, depending on what phase I'm in. I just started the Build 2 Phase which has me adding intervals to the routing in all three disciplines. I've dropped weight lifting except for some light lifting for maintenance so for the most part, all of my activity is cardio at this point. I start the morning with two Emergen-C packets. One is the tangerine for its vitamins and the other is Joint Health, which includes 500 mg of Glucosamine and 400 mg of Chondroitin for my joints. These packets come in powder form and you mix them with water. With these I'll throw down a piece of whole wheat toast and honey. I'm then out the door for the run, the bike or the swim. Post exercise I'll then drink an Accelerade and as of last week, my favorite was Citrus Grapefruit. They have four flavors and I drink the other three flavors at work after my noon workout. I drink a cup of coffee while getting ready for work and while driving to work I down a V-8. A lot of liquids but it seems to work for me. Each drink does something that helps me get going, helps me recover or supplements what I'm missing.
If I feel I need a little more to eat, I'll boil a couple of eggs and some turkey bacon but that's usually on the days I'm doing the light lifting, pushups, squats and lunges.
If I get out the door for a run too late and it's hot and humid, I'll have to take some Thermolytes or NUUN tablets.
Labels: Accelerade, emergen-c, morning, NUUN
When The Temperature + Humidity = 125+
Those of you that have read my blog know that I promote the products I use but I'm not a zealot about it. I use what I use because I've tried it, it worked, and it was at the right price. Once I found something that worked I stuck with it until something better came along. The something better last year was running in the wee hours of the morning rather than in the evening, although that's not a product. What's changed this year is I realized I still have to supplement my nutrition even in the wee hours of the morning. Take this morning, weather-wise it was 76 °F and 87% humidity and when both numbers add up to over 125, I need something or I'm going to get a headache as a result of depleted electrolytes. Not only a headache but I'll feel like crap for six-to-eight hours afterwards. I've tried replenishing with water and it works but it takes the six-to-eight hours and there's no guarantee that I won't get a headache.
I've experimented with various products and the cocktail that works best for me is a combination of Thermolytes, NUUN and Accelerade. On the trail I can get water so that's where the Thermolytes and NUUN work well. Then after the run I down a full bottle of the pre-mixed Accelerade. With this cocktail mixture I have yet to experience a dehydration headache or any headache at all post workout.
So I've been asking the people I run with whether or not they need a NUUN tablet or some Accelerade. They always come back with, "That's ok, I'm good with water." Like I said, I'm not a zealot but I'll ask a couple more times on other runs in case they were just being nice the first time. Last week I got one my running buddies a NUUN tablet after a 95-degree run. "Wow, I thought you were nuts. This really works." Yesterday, on evening run with a friend I had an extra bottle of Accelerade. "This isn't bad. Not as sweet as the others. I don't think there's a peach drink alternative out there." Not that I know of either. I think of all the people running this time of year and drinking nothing but water. For some I'm sure water is enough, but I suspect the majority need more than water to recover from the increased heat and humidity or just from the amount of exertion.
Labels: Accelerade, heat, NUUN, Thermolytes
Time Trial Tuesday - July 2007
I almost forgot about the Run-Far time trial tonight. Work piled up and I had a video to download and edit and just happened to glance at the calendar. It hasn't been a normal summer here in Austin and we weren't even close to our normal 100-degree temperature for this time of year. In fact, it was another day of rain that started this morning during my swim. The rain cooled everything off for the day and it never had time to get too steamy. The rain did make for some heavy humidity though.
The unofficial time was 22:29 for a new PR by about 18 seconds. I wanted a little better time but the bottom bracket may need to be looked at. It was grinding the whole ride. No telling whether it slowed anything down or not. It may just need some lube.
I was wondering why my shoulder and knee were creaking and remembered that I hadn't taken any glucosamine in over a month so I'm back to taking that daily. I'm also back to NUUN for hot weather workouts and Accelerade after all workouts. So far just these three products, along with rest and eating regularly have had me ready for the next workout refreshed and no headaches or body aches to speak of.
I still need more time to digest the Tour every day.
Labels: Accelerade, glucosamine, NUUN, Run-Far, time trial
More Changes
My cycling co-worker (Cycling Dude) bought some newer brakes to replace the new brakes on his relatively new Trek 1200. Don't ask me why, he just did. Anyway, he gave the oldish-but-new Bontrager brakes to me for free. Well, almost free...$10 is all he'd take as I couldn't take brand-spanking-new brakes for absolutely nothing. I put them on Salsa Verde last night and they shine bright. They're also much more aero than what I had on there before. Not that it's going to cut that much time but every little bit helps. Thanks Cycling Dude! Very nice bling for Salsa Verde. That brings the cost up to $515.
I rebuilt the bottom bracket while I as at it. I thought it was rusted and I'd have to get a new one but the rust came from the Bianchi frame and not the pieces of the bracket. Whew! cleaned it up, regreased it and put it back together. Very smooth.
The temperature is now past 90 degrees for the afternoons so it's time to revert back to morning workouts. I probably could hang in there for another couple of weeks but I'm relying on the NUUN tablets (electrolyte replacement) too much and they ain't cheap at $6.50 a tube. I ran the neighborhood route (5M) going up to the Costco crushed granite track this morning and 70 degrees feels a hell of a lot better than 90 degrees. No NUUN required.
Labels: Bontrager, Cycling Dude, NUUN, Salsa Verde
Moving Body Atoms is a Slow Process
The Texas Round-Up 10K wasn't on my radar this year. The only reason I ran it was that was the race my training group selected as it's goal race this spring. As a coach I needed to run it and support the other runners. Somehow last week the race went from one of my "C" races to "A" race just before the start. I don't know if I got caught up in the pre-race adrenaline or that my 10K time needed such improvement so I decided to put forth the effort. Effort as in ready at the start but no effort the night before drinking beer and wine.
Men 45-49: 25 of 51
Overall: 199 of 998 total 10K timed runners
Time: 50:03.1
Pace: 8:04/M
PR: 04:04 faster than the 2006 Capitol 10,000
Each 10K improves by four minutes each time. It points out to me that this will take time to get where I want to be. That muscles don't change overnight or even in one year. This 10K was a challenge with the hills. I think my next 10K will be one that's mostly downhill or at least flat.
I forgot to post last week about the Nuun tablets. I took a couple after running in the heat and doing an hour of hills. Just when the dehydration headache was coming on, I popped a couple of these and they worked great. I even used them this weekend after working in the yard and working up a tremendous sweat. They will definitely be with me at the traithlon and throughout the summer.
Labels: 10K, NUUN, Texas Round-Up
This Friday So Much Better Than Last
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How can it not go better with a bike commute into work? I tried out my new
Topeak Joe Blow sport pump this morning and dang, what a difference over the crappy pumps I've had all my life. It's a twin head pump so no losing the adaptors like I did last week. That was the reason to go get another pump anyway. I haven't tried it yet on the Presta valves. My commuter/beater, single-speed bike is Salsa Roja and it's equipped with Schrader valves, while Salsa Verde, my tri-bike has Presta valves. The Joe Blow pump Schrader head was a great fit and no air leaked out.
Some notes on the commute.
- You feel alive descending 370 feet while getting upwards around 30-35 mph going with traffic.
- It was cool how all the cagers were polite today and gave me room.
- Learning how to ride with no hands again took me back in time. What a great feeling.
- Climbed the hill towards the Amtrak station with two young, hairy legged women sporting backpacks filled to the brim and with water bottles dangling off the side.
- Salsa Roja is an awesome steed. Not one dropped chain this morning.
- Passed Runtex Chief Paul Carrozza cycling up the Shoal Creek trail. I always wondered where he ran.
- Cycling shorts underneath my khaki pants worked best for the commute.
- The humidity was pretty high. My shirt was soaked by the time I arrived at work.
- I saw a place on Lamar Blvd. I want to check out called Earth Art. Pretty cool sculptures on the side of the building.
People's Pharmacy breakfast tacos taste sooooo good after the commute in. I bought two and also picked up some Nuun tri-berry, active hydration tablets. I'll let you know how they work out.
Labels: joe Blow, NUUN, Runtex, Salsa Roja, Topeak
