6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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How to Lose Weight by Nutrition Timing

How to Lose Weight by Nutrition Timing

All facets of training whether you are a runner, triathlete, tennis player, crossfitter, or weekend warrior have a dependency on diet.  As medical technology continues to increase the ability to test for different components of our blood, tissue and muscles the evolution of new diet trends will continue.

As an endurance athlete I have depended on Nutrition timing during training and long events, but recently I have been doing some experimenting.  The question I have: when does timing of nutrition make sense and how so.

I recently went out for a 12 mile run with a friend and did so with only my daily regimen of vitamins and such.  Usually, I would be packed with gels, electrolytes and water, but this time I was armed with only the water fountains on the course.  I was shocked when we finished 12.5 miles and I felt fine.  I continued to be mindful when I realized that even afterward I didn’t feel the effects of this long run like I usually would.

It is true, that I continue to benefit from my Ironman training from last year, as I continue to maintain at least my long runs.  However, I usually would always prepare for runs over 6 miles with, what I thought was the appropriate nutrition.  I am now questioning that especially after doing some more research.

Nutrient timing simply means eating specific nutrients (such as protein or carbs)… in specific amounts… at specific times (such as before, during, or after exercise).

In the early 2000s, with the publication of Nutrient Timing: The Future of Sports Nutrition by Drs. John Ivy and Robert Portman, the trend of all following publications became Nutrition Timing.

Since then, there have been discoveries that some of those early studies had design flaws or weaknesses.

 

Interestingly, as more long-term data appeared, nutrient timing started to seem like less of a universal solution.  Sure, there were still strong indications that it could be useful and important in certain scenarios.

Unfortunately very few people talk about the flip side: Further research, using similar protocols, failed to find the same effect.  See what I mean about new technology dictating new results?

For example, most of us have heard the Holy Grail of nutrient timing research has been something we call the post-workout “anabolic window of opportunity.”

The basic idea is that after exercise, especially within the first 30-45 minutes or so, our bodies are greedy for nutrients.

In theory, movement — especially intense movement, such as weight training or sprint intervals — turns our bodies into nutrient-processing powerhouses.

During this time our muscles suck in glucose hungrily, either oxidizing it as fuel or more readily storing it as glycogen (instead of fat). And post-workout protein consumption cranks up protein synthesis.

In fact, one study even showed that waiting longer than 45 minutes after exercise for a meal would significantly diminish the benefits of training.

With these physiological details in people’s minds, it became gospel that we should consume a fast-digesting protein and carbohydrate drink the minute our training ended.

Or, even better, immediately before training.

The only problem: research supporting this idea was short-term.

And just because we see positive effects in the short-term (like, in the next half-hour) doesn’t mean these effects will contribute to long-term results (like, in 3 months).

In fact, recent longer-term studies, as well as two incredibly thorough reviews, indicate that the “anabolic window of opportunity” is actually a whole lot bigger than we used to believe.

It’s no longer like the 1 inch cellphone screen that you practically have to squint to see.  It’s a huge, smartphone like LCD screen.

This is just one of the areas that have been re-researched with new technology.  To keep this post as short as possible below are some other aspects of nutrition timing I have found.

nutrient-timing-table_r4-01-1024x837

Are you a proponent of Nutrient Timing and what is your schedule like?

 

Carpe Vitam!

IronGoof

Goof Views and News #1

Goof Views and News #1

Hey there boys and girls, guys and gals.  It’s the Goof comin’ at ya from Tampa, Florida to give you the first episode of what I hope to be one of many.

The Goof Views and News.

These will be personal perceptions made during specific times or events that may resonate some of you and news of events that have happened or will happen in the future.  For instance, as I have posted on FB and Twitter, I have registered for the Chicago Marathon as I did in 2011 prior to the Florida Ironman.  Ta da!  The first news of the post.

The Views (Seeing through the eyes of the Goof)

I was at Disney World this weekend enjoying some rest and relaxation and I wouldn’t say it was an epiphany, but it was a clarification of sorts.  I just happened to be in line at Buzz Lightyear in Tomorrow Land when I saw a couple coming toward me. He was a larger man riding in one of those motorized carts, and she was walking beside him.  She wasn’t a small person either.  They obviously were not concerned about their conversation being overheard and I heard him swear at her for some reason.  She yelled back at him, “Well if you would do something about it, you wouldn’t have to ride around in that thing.”  He snapped back with, “You think it is that easy, well you try it.”  She ended up retorting with, “I am! You <insert explicative here>!  You don’t see me needing a <insert another explicative> wheelchair. Do Ya?”  The large man pushed what I assumed to be the accelerator and moved ahead of her.

This is what I recall, it may not have been their exact words, but it did make me look around a bit more during my weekend visit.  Without being completely rude I started focussing on the more obese adults and I noticed something.  Ninety-five percent of the adults that were obese looked miserable.  I am not including people that just had a few extra pounds on them, I am talking about adults that were obviously fat.

There was not one of them that looked like they were having any fun.  Here we are in the happiest place on earth, with perfect weather, scents of food, and sweetness in the air, upbeat music, not a noticeable speck of negative energy in the place and these people are miserable.  Why would anyone want to do that to themselves?  Don’t get me wrong, I have never been that big.  I have been fat where I needed to take some pounds off, but never obese, so I can only imagine how hard it is, but to willingly stay in misery, just sounds exhausting to me.

Later, I sought out children that were, let’s just say, were in need of some more activity, which took all of thirty seconds.  While there were some that were running around, in my estimate, seventy to eighty percent of them were whining for somewhere to sit down.  Sit?  When there are rides, and new things to touch, smell and see?  Of course, most of them had parents that were in the same condition.  Go figure.

There are articles on articles explaining the epidemic we have in this country of obesity, but they are words on a page and maybe a picture.  I was able to watch this before my very eyes and they burned with disgust, pity, and sadness.  The next morning, I got up and ran six miles to clear the images from my head and come up with some kind of dream resolution.  The next time you are at an event or a place where there are families and a lot of people become aware of this. (Athletes: the Gasparilla Distance Weekend coming up, would not be a good place for this kind of perception.)

After mulling this around for the last few days, my desire to help has increased.  I know there are an abundance of people with this same desire and some of them more so if they have been able to overcome this obstacle for themselves, but I really want to help and the kids even more so.  We need to bring this epidemic more into the open and encourage people to move around and do something for a minimum of 20 minutes a day.

On to the News

I have entered into a partnership with Brenton Ford from Effortless Swimming.  He has a new program called Swimprove where a swimmer can log into a website and access an abundance of material to help them swim faster and more efficiently   As I have stated in numerous posts before, I really need help on my swimming.

I will be accessing his website and will be following his advice to the letter and bringing you my results, epiphany’s and observations.  This program of Brenton’s is not just for beginning swimmers, but for triathletes, open water swimmers and masters swimmers that would like to improve and become faster.  Included is not freestyle but the butterfly, backstroke, and breaststroke as well.  I am really excited to get started and document what I have learned.

Gasparilla is this weekend and I am taking on the Beck’s Lite Challenge, so I will be running the 15k and 5k on Saturday and the half marathon on Sunday.

Which races are you running?

I am currently coaching at FitNiche on Tuesday’s with a new program called the Technical Tune-up.  I have a number of runners just looking to have a structured workout that includes warm-ups, and cooldowns and gives them access to a coach running with them paying close attention to their form in order to create more efficiency and keep them injury free.  Most of my runners are return clients, but I do have some new clients that have joined the flock.  I am really excited to be coaching again.  The program goes for 8 weeks and then renews.  I still have some slots available, so if you feel like you are getting injured a lot or just not making any progress, or just want a structured workout, come on out.  Tuesday Nights starting at 6:30 pm at FitNiche in Hyde Park Village.

The owner and I are working on the marketing for a new course as well, but I will announce that later when the details are flushed out.

That is it for this episode of the Goof Views and News.  Have an amazing week and train hard athletes, but also train smart.

Carpe Viam!!