Tag Archives: plantpower

Fuel Your Training with Natural Energy Alternative…Or even better, Amrita Bars

While whole foods are a great source of nutrition, but they are not always easy to carry along for a long workout or race. I think a more convenient option is to have a combination of whole foods in an easier to carry package. A great example of this would be Amrita Bars.

Ready_to_ride___fuel__training__ironman__imcda__nourishyourpassion__amritabars_April_18__2015_at_1037AM
Was fully stocked with Amrita bars for my 4.5 hour ride on Satuday.

Amrita Bars are made with non-GMO and mostly organic ingredients that are identifiable with your own eyes. There are no artificial ingredients and they are the perfect balance of nutrients you need to get your through your race.

One option would be to keep some of the whole foods options, like the ones recommended in this article, in your special needs bag as a little something different to fuel you through the second half of the bike or the run.

Anyway here are some ideas for other whole food alternatives…

Source: Fuel Your Training with Natural Energy Alternatives | TrainingPeaks

IMLP 2014-Week 21 Training Update-The Final Build

My final build week before Lake Placid was a fairly decent one. I took a rest day on Monday since I felt like I needed it. It was very hot and humid early in the week which upped the intensity a bit for my Tuesday night run.

Training Peaks week
A few “yellow” workouts abound after some weather conditions and trainer rides shortened things up a bit. Hopefully the increased intensity made up for it!
image
The weather for the week…

The weather later in the week did not cooperate too much and I ended doing trainer rides on both Wednesday and Friday. It was probably a good thing since I get a much better and more consistent ride on the trainer. I also don’t need to spend as much time on the trainer as an equivalent road ride since you are constantly peddling and not coasting and stopping like you do on the road.

I was able to try out my new IMLP bike loop videos from my new GoPro during my trainer rides this week. PRetty cool! I memorized every crack and pothole on the descent into Keene.

My Thursday night run was cut in half due thunder and lightning. It had started out to be a really good rain in a downpour, but I bright flash and a boom occurred at the 30 minute mark. The rain never stopped until Friday afternoon which worked out since we were going to a picnic that day. I skipped my LSD swim on Friday just for lack of time.

4th of July Picnic
4th of July Picnic-Nothing like a IPA you can drink all day! The Founders “ALL DAY IPA”
Fun downhill section overlooking farm on Huffs Church Road
Fun downhill section overlooking farm on Huffs Church Road
Cows in Field-Somewhere near New Smithville, PA
Cows in Field-Somewhere near New Smithville, PA

All the weather issues early in the week paid off because Saturday was BEAUTIFUL! I did a ~97 mile bike and then a 25 minute brick after. I kind of winged it with my route and hit some different territory over in the Oley Valley/Lobachsville area. Had some pretty nice climbs on Sweetwood Road in Macungie(cat 3) and Lobachsville Rd(cat 3-4). Ended up with a pretty good 4k+ feet of climbing.

 

Old passenger rail car they are restoring on the Ironton  Rail Trail
Old passenger rail car they are restoring on the Ironton Rail Trail

Sunday was my last long(over 2 hours anyway) run for the training season. I headed over to the Ironton Rail Trail for some 5.5 mile loops and a 5 mile out-and-back spur. It is fairly shaded too which helped. It was a pretty hot day, but a good breeze kept things in check.

I starting getting a weak, shaky feeling about 2 miles into it and was wondering if I was going to make it the planned 3.5 hours. I ate the Amrita Bar in my FuelBelt and instantly felt better within a mile or so. Guess I was a little low in blood sugar or something. I also had a non-typical breakfast that morning of chia waffles with maple syrup which could have played a part. It didn’t have the same gusto as my smoothie does.

They don't call them LSD runs for nothing! I think I was hallucinating on this run. :)
They don’t call them LSD runs for nothing! I think I was hallucinating on this run. 🙂
Performance Mgmt Chart
My PMC chart shows the forecasted plan for the rest of the days until Lake Placid. My TSS(Yellow shaded area) shows me to be VERY rested by race day. My drop in ATL is a little more than I would like so I may do a couple more easy workouts in lieu of total rest days to keep that up a little bit.

 

image
Heart Rate Variability(HRV) made a HUGE comeback this week. Kind of odd since it is my 2nd week in a row of build. I either respond better to more volume/intensity or my recovery is just severly delayed.

Other Items of Interest…

Leg Shaving…If you read Triathlete magazine you may have read the latest Jesse Thomas column about how shaving his legs during a recent wind tunnel testing session at Specialized. Jesse, being a fairly hairy fellow and high on the “Chewbacca Scale”, saved a whopping 15 watts by shaving his legs. The guys at Specialized created a video about it which is below.

Guess I could use a shave anyway?
Guess I could use a shave anyway?

I have never shaved my legs before and really haven’t found much justification to do so. Until now. They say on average this could have 5-10 minutes on an Ironman distance event, which is pretty huge. I am trying to cut about 25 minutes off my bike leg this year and getting a free 5-10 minutes could make that that much more obtainable. My wife was not real keen on the idea, but I what the heck it grows back. Anyway, here is the video…

My wife Denise also skydived on Sunday morning. I told her to just let me know when it is over. I have no interest in that. I did tell her to get the video, so I could watch it later. It was pretty cool to watch. Anyway, here it is.

Pocket Favorite: Industry Influence on Our Dietary Guidelines

The story behind the first U.S. dietary guidelines explains why, to this day, the decades of science supporting a more plant-based diet have yet to fully translate into public policy.

via Pocket http://nutritionfacts.org/2013/10/22/big-food-wants-final-say-over-health-reports/

Ironman Lake Placid 2013 Race Week-Travel Day

Thursday morning the alarm went off around 6am. Actually my Jawbone Up vibrated a little before that to wake me at the optimal wake time giving me adequate time to pry my eyes open for the day. I fired up the Vitamix for my morning smoothie and commenced packing up for the trip. We were hoping to get going by 8am for the 6 hour journey to Lake Placid. As usual though, this wound up being around 9-9:30am. Still not a bad time to avoid the rush hour traffic in the Lehigh Valley area.

2013-07-25 07.27.57

We made a quick stop for some dry ice so that I could keep my frozen fruit cold, and then we were on our way. There was a lot of chit-chat on social media on the way up, which seemed to make the ride go fast. My Mom was also texting me about trying to find a place to stay. My in-laws mentioned that they saw some last minute deals on AdkByOwner.com and I found a couple places in Lake Placid for a fair price. My parents contacted the place and after some back and forth, they ended up taking the place. So now it looks like we have a full crew up for the race. Even my dog, Yuki, will be coming up too!

2013-07-25 12.17.57-2The New Paltz exit on I-87 was here in no time and we got off to hit our favorite little stop, Karma Road. They have lots of good organic and plant-based friendly food that is very delicious. Today we had a Red Lentil vegetable soup that was really awesome to start out with and then Sweet Potato Curry, Red Beets & Carrots, Roasted Cauliflower. I topped that off with a Peanut Butter crunch bar. After all that we were ready to hit the road again.

 

 

2013-07-25 11.55.102013-07-25 12.00.242013-07-25 12.00.19

The ride up went pretty smoothly. I thought I would see more bikes on cars than we did. There were a few, but sparse. We stopped in at The Mountaineer in Keene for a little shopping for our upcoming trip to the Alps. Didn’t find anything though. We pulled into the house around 4:30pm.

2013-07-25 16.01.36

2013-07-25 17.09.02We quickly unpacked and donned our running gear for a half hour run down River Road. It was a beautiful day. The clouds had now cleared the sky and it was a total “bluebird” day. It was just so awesome running down looking at the mountains. Temperatures were perfect too. Probably high 60’s or low 70’s. Just perfect. There were a ton of bikers on River Road, but not too many people running. The run had totally erased any ill effects of sitting in the car all day. My legs were feeling REALLY great and I definitely had to hold back from going too fast. It felt like I was running on air.

 

2013-07-25 17.13.442013-07-25 17.24.342013-07-25 17.42.35

 

We showered up after the run and headed over to Liquids and Solids for some dinner. We swung by the place my parents were staying to check it out. Really great location for the race and it was right around the corner from where we were eating. Liquids and Solids was pretty busy for a small place. They have killer beer selection and also had some plant-based friendly options. The meals were a little small on the portion size, but I was fairly full afterwards. What the meals lacked in size, they sure made up for in flavor. I had a Cavetelli pasta with a white bean & summer squash sausage(no meat) which was so tasty. Denise had the Salmon Ceviche with gnocchi which she also enjoyed. Definitely worth heading back there again.

We headed back home after dinner and off to sleep. Plan for Friday is to get a little swim and bike in to loosen things up a bit.

Ironman Lake Placid 2013 Race Week-Travel Day

Thursday morning the alarm went off around 6am. Actually my Jawbone Up vibrated a little before that to wake me at the optimal wake time giving me adequate time to pry my eyes open for the day. I fired up the Vitamix for my morning smoothie and commenced packing up for the trip. We were hoping to get going by 8am for the 6 hour journey to Lake Placid. As usual though, this wound up being around 9-9:30am. Still not a bad time to avoid the rush hour traffic in the Lehigh Valley area.

2013-07-25 07.27.57

We made a quick stop for some dry ice so that I could keep my frozen fruit cold, and then we were on our way. There was a lot of chit-chat on social media on the way up, which seemed to make the ride go fast. My Mom was also texting me about trying to find a place to stay. My in-laws mentioned that they saw some last minute deals on AdkByOwner.com and I found a couple places in Lake Placid for a fair price. My parents contacted the place and after some back and forth, they ended up taking the place. So now it looks like we have a full crew up for the race. Even my dog, Yuki, will be coming up too!

2013-07-25 12.17.57-2The New Paltz exit on I-87 was here in no time and we got off to hit our favorite little stop, Karma Road. They have lots of good organic and plant-based friendly food that is very delicious. Today we had a Red Lentil vegetable soup that was really awesome to start out with and then Sweet Potato Curry, Red Beets & Carrots, Roasted Cauliflower. I topped that off with a Peanut Butter crunch bar. After all that we were ready to hit the road again.

 

 

2013-07-25 11.55.102013-07-25 12.00.242013-07-25 12.00.19

The ride up went pretty smoothly. I thought I would see more bikes on cars than we did. There were a few, but sparse. We stopped in at The Mountaineer in Keene for a little shopping for our upcoming trip to the Alps. Didn’t find anything though. We pulled into the house around 4:30pm.

2013-07-25 16.01.36

2013-07-25 17.09.02We quickly unpacked and donned our running gear for a half hour run down River Road. It was a beautiful day. The clouds had now cleared the sky and it was a total “bluebird” day. It was just so awesome running down looking at the mountains. Temperatures were perfect too. Probably high 60’s or low 70’s. Just perfect. There were a ton of bikers on River Road, but not too many people running. The run had totally erased any ill effects of sitting in the car all day. My legs were feeling REALLY great and I definitely had to hold back from going too fast. It felt like I was running on air.

 

2013-07-25 17.13.442013-07-25 17.24.342013-07-25 17.42.35

 

We showered up after the run and headed over to Liquids and Solids for some dinner. We swung by the place my parents were staying to check it out. Really great location for the race and it was right around the corner from where we were eating. Liquids and Solids was pretty busy for a small place. They have killer beer selection and also had some plant-based friendly options. The meals were a little small on the portion size, but I was fairly full afterwards. What the meals lacked in size, they sure made up for in flavor. I had a Cavetelli pasta with a white bean & summer squash sausage(no meat) which was so tasty. Denise had the Salmon Ceviche with gnocchi which she also enjoyed. Definitely worth heading back there again.

We headed back home after dinner and off to sleep. Plan for Friday is to get a little swim and bike in to loosen things up a bit.

One Year Plant-Based…And Why I Am Not Changing…

It is hard to believe that one year ago I was first posting my experiment with a whole foods, plant-based diet. Now here I sit one year later and I am still doing it with the same, if not more, fervor that I did back then. Many things have changed during that time which I can firmly credit to this change in lifestyle. I have no intentions of going back to my old ways of eating. Here are the reasons why…

  •  Weight Management. I have been able to more easily maintain a healthy weight and body fat % throughout the entire year. I have been at same weight I was in high school for the last year. This is regardless of whether I am training a lot or taking it easy in the off-season and over the holidays when I typically gain back about 20 lbs.

image

  • No Calorie Counting. Maintaining a healthy weight has also been done without the need to log all my food eaten and counting of calories as I have done in the past to maintain weight. This had always been so time-consuming and as soon as I grew tired of doing it, the weight came back instantly. Now I just eat. As long as it is healthy and as close to possible to its original form and not processed I can eat and be happy.
  • Food is More Nourishing. Eating food closer to its original form provides you with the most essential nutrients you can get. Now eating until you are satisfied takes on a new meaning. Now it is not just that your stomach being packed  to maximum density to indicate being satiated, it is more of your body feels properly nourished by all the essential nutrients to properly function. It is a different kind of “full” feeling. One you will never get eating over-processed foods devoid of the essential nutrients and abundant with chemicals.   
  • Consistent Energy Levels. I used to have the usual afternoon crash around 2-3pm and the trip down to the company café for a afternoon caffeine jolt was becoming far too routine. This was mostly due to all the over-processed carbs and sugar which would spike insulin levels causing the lethargy of the afternoon. Now without these types of foods and more whole, vegetables and legumes for lunch I am able to keep an even keel through out the day.
  • High Volume Training Performance. Last summer I trained from 8 up to 17 hours a week of training until September when I completed my final race. This year I have been consistently training from 10 up to 16 hours(so far, more to come) since the end of January(~5 months). I have been able to do this training without any issues or major fatigue and still perform at my best. I have logged 3 personal best times at races at one Olympic and half-iron distances.
  • Post-Training Energy.This is somewhat related to the High Volume Training Performance above, but after training daily for anywhere from 2 to 6 hours I am still able to function normally with the day-to-day tasks.Previously going for a 4 hour bike ride or a 2.5 hour run on the weekend would put me down napping on the sofa napping for the rest of the afternoon. Now I come home and can be out cutting the grass or other household chores, then out for a some dinner with friends. I do have to admit though, when 10pm rolls around my head is bobbing.
  • Daily Workout Recovery. Despite long, intense workouts everyday, I am able to get up the next day refreshed and ready to take on that days workout. This is especially evident on the weekends when after doing a 4 hour or longer bike ride and brick run on a Saturday, then follow it up on Sunday with a half-marathon or longer distance run. Looking at my weekly average Heart Rate Variablility(HRV), which is a measure of autonomic nervous system, shows that I am actually increasing my HRV as my training volume increases getting closer to Ironman Lake Placid. HRV is a measure from 0 to 100 with higher score means you are adapting better to whatever stress you are placing on your body. For more on that, read this previous post on HRV.

 

image

image

  • Race Performance Improvements. In 2012, I improved my time in the Half Ironman distance by just over 5 minutes on a much more difficult course(Ironman 70.3 Muskoka) than the previous years race(IM Miami 70.3). This year, I was able to once again improve all other previous results in the Half-Ironman distance again on a even more difficult course at Rev3 Quassy by another 8 minutes. This adds up to over 13 minutes in improvement overall. Hopefully this also translates into my 1st full distance Ironman Lake Placid results in July.
  • Biometric Testing Improvements
    • Cholesterol
      • LDL: 48 point drop(-30%)
      • Triglycerides: 37 point drop(-40%)
      • Total Chol: 59 point drop(-25%)
    • Blood Pressure
      • Systolic: –12 mmHg (136 –> 124)
      • Diastolic: –14 mmHg (94 –> 80)
  • Cooking More. Since I am eating less processed foods, I am now forced to do more cooking. It seems that in today’s too busy culture no one cooks anymore. This is pretty sad, since cooking is a therapeutic activity that increases your creativity and your knowledge. 

I am sure there is more advantages to this lifestyle change that I have overlooked, but this are the biggest ones in my mind.

Rev3 Quassy HalfRev 2013 Race Report


Warning: DOMDocument::loadHTML() expects parameter 2 to be long, string given in /home2/schwinbp/public_html/wp-content/plugins/meow-gallery/mgl_run.php on line 92

Fatal error: Call to a member function getAttribute() on null in /home2/schwinbp/public_html/wp-content/plugins/meow-gallery/mgl_run.php on line 96