Nutrition

2012 Long Course Duathlon Nationals Race Reports

Another weekend, another race! The last of 3 weeks in a row--which is good because my body could some weeks of solid training to get me stronger for the next racing block.

This weekend I was in Cambridge, Maryland for the Long course Duathlon National Champions.  This was a 10k run, 70k bike, and another 10k run.  Thursday night I went over to my coaches place and we broke down my bike and put it in my new bike box.

This way, instead of paying for a bike shipping service, I can now travel a lot more and pay $50 (thanks JetBlue) to fly it for me!  Not too bad a deal.  The next morning, I boarded a crack of dawn flight and flew to my parents house in DC.  From there, we drove together to race site on Saturday, which was about 2 hours away, where we checked in and spent the night in a nearby hotel.

The race started at 7:00 on Sunday morning and we got there with plenty of time. I met up with my boy Ben, who I used to train with in Virginia Beach.  He’s still a beast and it’s a shame he had to pull out after one lap of the bike with because of a foot injury he’s been dealing with.

I was nervous about the first run, as in training, I don’t like cold (without a serious warm... or bike workout beforehand).  Luckily, when the horn sounded, this wasn’t an issue as my warm up and fueling were adequate. I felt pretty fresh being the only Wattie Ink racer there as well with definitely one of the best kits.  I’ve been using one of our sponsor products as well, Xtreme Endurance which has been helping recover quicker from workouts which I’e definitely needed with the current demands in my life.

The run was an out and back and the the bike was 2 loops of an out and back.  Both courses were with the wind going out and against it coming back but flat.

The first run I used my Garmin and, per coaches plan, kept the pace balanced and no faster than a 6:26 average pace (40 mins)- a sub 40 min 10k is still fast! But I wasn’t killing myself, but still working hard.  There was some serious speed at this race though and some of the competition was fierce.  My split was a 39:53.

The bike is where the wind became killer.

Everyone was mentioning it post-race.  Going out, I was averaging 22-23 mph or faster, but coming back it was close to 19-20... and I pushing hard to maintain that!  I didn’t get much passing done here so knew I would have some work to do on the run.  My only complaint is that turnaround was at and aid station, and therefore I didn’t really know if it were an aid station or the turnaround as well...and the guys there didn’t feel like saying anything.  I had to yell and them and they  were like, uh, oh yeah, its a turnaround.. There was no one near me at the time so there was no one else for me to follow to know and no signs.

Coming off the bike, the first .5k were directly into a headwind before I made a turn. This  was not the best way to feel starting a run, ha.  But luckily the course turned and then there wasn’t much wind till the turnaround. where I would running back into a slight  headwind. I could see a couple people in my age group 2 or 3 kilometers ahead of me and made my goal to beat them (well, duh right?) My Garmin somehow didn’t start, but I didn’t know this because I had it on a blank screen. The plan for this second run was just to ball out.  I ran this pretty hard too.

At 4k I could see another guy in my age group, who I knew I should be beating, going the other way at 6k, and I wasn’t sure if I could get him.  I kicked even harder at about 7k and was really pushing. At 9k I could that guy in front of me... then he started to intermittently walk and I was like “game on”, and started to seriously grind.  I passed with about half a Kilometer to go and heard him try to keep up for a couple paces and then he fell off.  My final split for the 2nd run was 39:52, according to the race results.  I felt faster than that though, but to run a sub-40 min off that grinding bike, I’m pleased enough.  It was the 15th fastest overall for run 2. I’ll take it, but room to improve for sure.

Overall I finished 45th and 5th in my age group.  Thus, I’ve qualified for Worlds in Switzerland in September! Am I going? Probably definitely not, lol.  The race itself is a 10k run, 150k bike, and a 30k run.  I don’t have enough time to be in seriously competitive shape for that distance.  Not to mention all the logistics of getting there.  And oh yeah, remember the hills I talked about in the Worlds Triathlon race in Las Vegas last year?  Apparently Switzerland makes those look tame.  No thanks.

Post race I made my parents stop a small beach nearby so I could jump in the Chesapeake Bay and cool my legs off.  Unfortunately, it wasn’t as cold as I had hoped, but still felt great.

After the drive home, I collapsed on my living room floor for a couple hours--not intentional, but I definitely knew I had left it all out there in Cambridge that morning.  My mom is awesome and made great pizza for dinner that night.  I usually eat strict paleo, but after races, and whenever I really want something (gotta live life, right?) I don’t worry about it for a meal here or there.  She makes great pizza.

Now comes a tough training block to get me ready for whatever race comes next.  Not sure what that is yet, but I know I have Age Group Nationals in August and probably local stuff before then!  We are rebuilding this year from the ground up, trying to establish greater speeds and power to allow me to get into the red zone like I haven’t been able to in previous years!

Thanks guys. Rock the W!

  1. What’s the farthest you would travel for a race? (any race)
  2. Did you do anything cool this weekend?

Podcast interview with Pro Triathlete James Cotter

Welcome back to Episode 3 of Fearless Nutrition Radio!  This week, Max and I answer questions about diet and recovery after big races before moving into an awesome interview with Pro Triathlete James Cotter.  Here is the link the show: Fearless Nutrition Episode 3: Interview with pro Triathlete James Cotter:

Remember, if you have any training or nutrition questions you'd like us to address on the show, or guests you would like to see, let us know in the comments or by email at Fearlessnutrition@gmail.com!

N = 1

An experiment of one.  What works for one person may not work for another.  People are different and thus respond differently to different stimuli.  Some may be incredibly healthy on a vegan diet and some may thrive on a paleo style diet.  It’s all about what makes you look, feel, and perform better. So beginning last week, I have been seriously trying to be better about my eating plan the my nutritionist has helped me design.  Yes, Chuck, embracing eating a little more and seeing what my performance does.  Now, granted, I’ve only been doing this for about a week, and my sleep hasn’t been on point, but I have felt good, especially amid a big training week.  I have been focusing on workout recovery, even when it comes to the times when I know dinner will be coming soon after the workout, I am still eating.  And it’s good, because it always turns out the dinner never actually occurs soon after the workout, ha!  Why does it take me so long to prepare it every night?  Damn squash fries…

The  biggest changes are just working on being more consistent, even on lower volume days, knowing that I’ve created a deficit during the big days.  I’ve been reading a lot from some of the top pro athletes who have experimented with optimizing recovery and eating more, better, quality foods.  We’re not talking Snickers bars that I’m shoving down, but sweet potatoes, coconut milk and oil, grass-fed meat, chicken, etc…. even all natural, organic bacon! (Yes, me!)

As Robb Wolf says, “try it for 30 days” and if I don’t like it better, I can go back to the way I was before… but we all know that wasn’t getting me anywhere.  I’m RACING this weekend!!

And I’m determined to focus on eating appropriate calories during this race so that I perform optimally.  I usually just try and eat “just enough to get me through” so that I can “save up” calories for my post-race dinner.  This is moronic.  If I want to be great, I need to fuel that, plus that deficit is going to be so big all of it will be used (including that dinner) to fuel me and help me recover.

Speaking of previous race, I’m realizing that I’m good, but I’m not great.  I’m stuck maintain habits that have kept me “good” as well.  I have a world champion coach with 16 years of experience who is asking me to change a few things.  If I want to be great, wouldn’t listening make sense? Clearly, my way is adequate, but not ideal.  So embracing this, I am ready to move forward.

We had a great training day at Fort DeSoto this weekend and it was a lot of fun to just hang out and enjoy the beach afterward.  Can’t complain about having this in my backyard:

And speaking of good food—here were some delicious, however, not very appetizing (and I’ll admit to that) meals from the past weeks!

So I can’t wait for the half ironman Sunday!  Wish me luck!

  1. Have you made any big changes in your life lately?
  2. What’s your n=1 for 30 days?
  3. Anyone racing this week??

 

Fearless Nutrition Radio: Episode 2- Interview with Sean Croxton!

Hey guys!  I know I haven't done an actual post in a while ( I NEED TO) but I've been busy working on the podcast and getting guests lined up! This week Max and I had the pleasure of interviewing Sean Croxton of www.Undergroundwelness.com and he had tons of amazing information to share!  Takeaway: How can an old school food cause a brand new disease? #JERF Just Eat Real Food

Listen in iTunes here!  Please leave us a ranking so that I know you are listening and please leave a comment on the blog if you listened and what you thought!

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Remember, if you have any fitness, health, or nutrition questions you would like to see discussed on the show, leave them a comment here, or send us an email at fearlessnutrition@gmail.com

Have a great week everyone!

Fearless Nutrition Radio: Episode 1

Welcome to the first episode Fearless Nutrition Radio!  My cohost Max and I are starting a podcast to bring you information on health, fitness, nutrition, triathlon, cycling, running, and a lot more!  Please listen to this first episode where we provide your bios and who we are.  In coming weeks we are going to answer listener Q&A and have some (pretty famous) featured guests! http://www.itunes.com/podcast?id=497895841

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So please leave us your questions or email then to us at fearlessnutrition@gmail.com