Getting Fueled for Racing

Over the last few years I have really tried to get my eating sorted out. I mean, I like to eat. Food is yummy as is beverage. But alas I weighed a little too much and had really bad heartburn, forcing me to take meds (yuck). So I changed what I ate somewhat, added a smattering of exercise and voila life was better.

Well that dietary change was fine for a smattering of exercise (20 minute bike rides and some nice long walks with a little yoga), but now I train to run and cycle and swim and also add those together for triathlons and duathlons. So I figured I should eat even better.

Don't get me wrong. I still love to eat and most things are good (and the bad stuff is generally better), but now I eat to fuel the body for racing (or training). So what does that entail?

Well for me that means doing my best to avoid the premade food section of the grocery store, save yummy milk based products like cheese and yogurt. It has also meant delving into the world of whole grains and seeds.

Thanks to the Bulk Barn (our local bulk food store), I have access to so many odd and exciting grains, seeds and nuts. And I use these to make great breakfast porridges, bake some really awesome breads and recently I have discovered the exciting (get ready) Seed Loaf! This is based on a sidedish recipe I found but have since modified to make it a powerhouse side or main dish. It includes massive amounts of good fibers, proteins, and carbs and is quite low in fat. And it can easily be tailored to suit most tastes.

So here it is for the adventurous:

Take 1/2 cup uncooked grains/seeds: I used quinoa, millet, scotch oats, lentils, poppy seeds and flax seeds

Add 1 cup water and 1/2 tsp salt, bring to boil, reduce to medium low (simmer level) and cover for 10 minutes

This will require a little stirring occasionally but when you do open the lid to stir, drop in 1 tsp of thyme and basil or rosemary or frankly whatever herbs you really like (want spice add cayenne).

When it is done cooking take it off the heat and add 1/2 cup of veggies (your choice I like frozen corn and spinach). If you are adding root veggies chop them up and add to the grains when you add the spices to get them a bit softer.

Now stir in 1/2 cup cottage cheese and 1 beaten egg.

Place this into a baking dish and bake in a 375F oven for 45 minutes. Take out, let cool and bit and voila, yum yum. The powerhouse of food, IMO.

This is great for post exercise or lunch at work to keep you fueled for the day. Though if you aren't a big grain person, don't eat this right before the big race. A tad too much fiber for those with delicate tummies.

Have fun at the Bluenose this weekend, those in Nova Scotia. I will be running the 10K. Bad knee and all (ugh). But at least I won't be hungry.

Du It For Shelter Duathlon

Well I signed up for the first Duathlon of the year. I had all of one week to get myself ready for it (due to my IT Band issues) and I woke up the morning of May 9, 2010 wondering if my leg and knee would hold out. Nervous? Yup.

This event though was a charity event first and foremost so I couldn't say no. It was raising money for the St Leonard's Society. And that is a good thing.

Elizabeth, Newt and I arrived in Musquobodoit Habour at a nice and early time to get ready without having to rush around. That is always the best idea in Triathlons/Duathlons. It means you can pick a good spot of the bike racks, maybe pedal a little bit and go for a light jog to warm up. Oh and go to the bathroom 100 times.

Anyway, the weather was nice. Some thought the wind was bad, but I thought it was fine (by product of cycling over the MacDonald Bridge everyday I guess). The rain held off, the sun often poked out often and the temp was decent (slightly chilly). The course as well was nice and flat (some rollers on the bike section) and was listed as 4k/25k/4k.

Well the starter said go and off I went. I seeded myself a bit back as I didn't know how I would feel on the run and hate getting in the way. But as it turns out I was feeling good and maybe a little stupid, so I passed a few people and made some good time. then it was the first transition of the year. New bike, new bike setup, and a change in pedals made things interesting. But t all turned out great. My Devinci CX1 felt smooth on the road and I flew through the bike leg of the course. Then it was onto Transition 2. In the past I ran my bike back as fast as possible and always ended up cramping into the first part of the run. This time I decided to jog it back, using this time to relax a bit. Man did that help. Changing shoes was a breeze, and off I went.

Sure there was a little cramping in the legs and the knee started to pain a bit but I made it through (getting passed by many of those I passed in the bike section). I finished strong and felt good (ie was able to walk). And my little dog was waiting for me, tail a wagging.

My final results were 0:16:38 / 0:42:02 / 0:17:46 for a total of 1:16:26. This left me in 15 out of 46 for the overall and 7 out of 9 in my age group. I am super happy with my time, less than thrilled with my age group placing, but what the heck, the other guys went faster.

Lesson learned: if placing gels in your back pocket and preopening them, do not grab them hard or you will be forced to do an entire race with a sticky hand. Ugh.

Getting Back in the Saddle

Well it seems to have been a long time since I did any serious running. I had all of these plans about Personal Bests and all but a silly IT Band left me hobbling around instead. I hadn't even been biking or swimming. So much for winning any events that were to be coming up. Oh well.

But since watching my wife get her personal best at the Credit Union 5K Lung Run, I have rested, done physio, rested, drove to work (ugh), rested, compression, heat, ice, ice baths (ugh again) and massage therapy. All of this was in an effort to make sure that come hell or high water I would be running a 10K at the Bluenose (I already paid and I would hate to waste that).

Eventually i got fed up waiting for this blasted thing, so I started to ride my bike a little. The knee felt funny but didn't hurt. Then I started commuting again on my bike. It was nice. I restarted Thursday night swims training and without the crutch of the breast stroke my front crawl has actually become way better.

So finally I had to try some running. Of course I also found out about a new Duathlon for this year which I just had to compete in. Du it for Shelter. Somehow I had to be able to get two 4K runs in when I hadn't run in close to a month. Sure I could walk those legs of the Du but, why would anyone want to do that.

I began last weekend. 1K. That's it. I wouldn't let myself run further. And I stuck to that as well. Some slight pressure on the knee but otherwise good. Six min kilometer though. Oh well.

Then each day add a kilometer. Bend the knee a little more. Push a little harder. Yesterday I ran a 23 minute 5K. A 4:40 pace. Okay so that won't win my anything, won't even be the greatest run I have had at a Du, but I am back. Pain free (well the bad pain anyway). Just in time for what is to be a crazy month of events (I think I have one weekend off).

Yea!

2010 Lung Run

 

Well the past weekend saw the 4th annual (?) Credit Union Lung Run happen in Halifax. And I was all ready to run this 5K event as prep for the upcoming Du's and Tri's. But alas my wounded leg (IT Band) said please don't and I heeded its words (thoughts, pains, whatever). Instead I got to be the sideline person for this event while my wife (see woman in blue hat in the above photo) cruised around to her personal best 5K time. She shaved at least 3 minutes off last years 5K time and came in witha chip time of 32:04. Good for her, and here she thought she was running slow.

I did receive some harsh, deep tissue massage today for the leg. A whole 1/2 hour on one leg and the massuse got right in there. Here's hoping that it will help get this thing healing up. I will continue stretching and resting it, which probably means if it is ready in time for teh first Du of the season that I won't get a lot more training in. Still, one has to deal with these issues sometimes, especially when you push the body past its limits.

Bike Safety

 

Ian's 2010 Sporting Goals - Multisport

Well I am finally getting to the last of my years goals postings. This is the big one I guess, the one where all the other sports meet to form one super sport - be it Triathlon or Duathlon (and no folks it isn't Triath-a-lon or duath-a-lon).

This type of event is fairly new to me. I just started running last year, and I just learned how to swim correctly this year.

last year I competed in all four of the duathlon events that Triathlon Nova Scotia (TNS) hosted. I managed some decent times, and got some great finishes. I did manage to even win my age group, though it was just Mike Milloy and I in that group as the field was very small. Still in the end I managed 3rd int he seasons point series and took home a very shiny coffee mug full of jelly beans.

This year I plan on competing in all the du's again. There are 5 currently listed, with a new one on May 9th this year. My goals are pretty simple. Improve in each event that I competed in last year. Simple as that. Run faster, ride faster, run faster again and place higher. Could be tricky but I think it is all very doable. And in those couple of events where most people are doing full tri's? Well I want to place in the top three, and I will push to get that done.

By the end of the year I want to remain int he top three in the points series, and I want to place in the top three in my age group as well, which will be 35-40. This last one will be tricky as it is a very full age group, but I will push as best as I can to get it done.

Now as for tri's? Well I have never done one before, and as I mentioned I have just learned to swim after many years of paddling around in the ocean and lakes like a rabid dog. So I would like to really get out at some point this summer and do a super sprint. As it is only 300-400 meters of swimming, I feel that I can go that distance and still be in a competitive time. Also I should be able to swim that kind of distance fast enough that a wetsuit will not be needed. I can't see myself buying a full wetsuit for 1 event this year as the entry level cost is around $200 or more. This sort of event I will be happy to finish in a decent time, as i know the running and biking won't be an issue. I will just be happy to have swam in a competition for the first time ever.

Of course a lot of this is dependent on my knee righting itself. I am sure it will, but it is ever so frustrating to not be able to push through an injury.

As the season progresses I will update my blog with how things are going, and what I could/ should be doing better.

Running Goal 2010 - Update

Well it was bound to happen. I had to make adjustments to my goals already. But my knee seems t be hurt. I am sure it is a mild IT band issue, but it has meant that I haven't done any serious running in close to 2 weeks now. This has now meant that the April 10th 5K Lung Run in Halifax is off the books. Sure I might be able to get ready in time for it, but instead I have decided to take the time off for proper rest. Instead I will be cheering on my wife who will be competing an looking for PB of her own, all while getting herself ready for the Bluenose 5K. I don't mind really as she has always been good about coming to many of my events over the last couple of years. And what can be more special for a spectator that watching a bike time trial.

I am hoping this rest period, with loads of stretching and massage therapy will get me ready for the events I have planned in May.