Saturday, February 21, 2009

Hurdle for 2009: Nutrition


In the last few months it has come to my attention that despite all the attempts made I have done little in the way of perfecting and refining my nutritional approach.  I haven't exactly focused on this issue but with the advent of racing at a higher level one seeks to improve anything that is in their control to gain the upper hand.  I am not one to take information simply at face value.  I am quite cynical when it comes to reading up on this sort of thing in the press or even in "the literature" if it lacks a scientific backing.  This obviously goes for the training side stuff too.  Just telling me advice, or telling me what to do does not work either.  I'm a HOW&WHY person.  I want to know intimately how something works both in practice and in theory.  Theory is only so good as a book... but to see it in operation solidifies that which has been learned.  I like to call it learn by getting burned.  Do it yourself (burned) and you forever remember (scared)... but all in a good way of course.  

Lately I have been playing around with some different approaches in an attempt to lean out and get a little lighter (helps the run) but all to no avail.  Then I started talking more frequently with my "bro" Chris 'Crash' Tremonte.  He's an ITU/70.3 professional and Microsoft program manager.  He stayed with me for 4 weeks last summer and I got to catch a glimpse into how he practices his nutrition.  Whereas my pursuits/interests lie in human performance his lie in nutrition and it's impact on sport.  He's well read and very well practiced.  He's been the most helpful in sending me in the right direction and I trust his guidance as well as his reading/research suggestions.  A number of which I am currently immersing myself in.  

I have come to understand that in sports nutrition there are three general components.  Quality of Content, Volume and Timing.  As far the first goes I've done very well in that area... perhaps too well in the sense that I eat more along the lines of what a sedentary person should eat.  High bulk foods that saitiate quite quickly.  This is not necessarily what someone who has 3-4 workouts a day should be doing.  Which leads me to volume.  Because of the high quality/high bulk nature of my food selections I am not getting in the volume of carbohydrates in.  I have increased my fat content by A LOT but it still comes down to what you need to fuel the efforts that are being put forth, and with what I am currently doing that is CARBS.  With CT's guidance I've been working on timing as well.  Finish a tough swim, bike, or run.  He's also got some ideas on post acute recovery meal timing and content that I have found enlightening.  This is all stuff that, yes, is out in the general media but I only seem to heed it when guided by someone that I trust.  

CT has heaps of great information on this topic and you can find more of it and read all about it over on his blog at http://christremonte.blogspot.com/search/label/nutrition 

Wednesday, February 18, 2009

Training Update

Have been receiving some emails since my return home about folks curious as to how the whole training side of things has been coming along.  I had to take a step back and look the blog over to realize that uh, yeah, haven't really touched upon that subject much as of late.  To me it's more like "...it's what I do"  in the day to day and allllll this other stuff is much more interesting.  But, duh, the training is what makes the racing happen!  :)

At the conclusion of my camp in Kona I began dealing with some shin splints.  These did not abate as quickly as I would have liked them to and thus we entered into active recovery mode.  I haven't exactly taken any weeks off of running but rather have moved to aqua running and inclined tready running.  These have been helpful and at least I have been able to get a good sweat on.  Have taken my first forays to outside running just this week and it felt good.  The tready has actually been aiding me in the cleaning up of my form a tad.  We'll see how this then goes once I am outside again.  For now though it is still a blend of indoor and outdoor and nothing fancy but rather "just run" and only for short bouts.  At least I am getting something of some maintenance in.  The concern (and this totally gets ignored in lieu of the season long healthy and, frankly, common sense) is that with the ITU and non-drafting Oly's on the upcoming schedule that I'll not be as well prepared as I would like to be.  We'll see. 

The joke has been, "you always can get two done well... but one always is missing".  Now that I have joined at Flatirons and have a squad to work with and a set time to be there and coach to administer the sets I've been really getting after the swim.  It's been fun and I know I'll need some longer stuff as the season approaches but given the enviornment I'm in I'm going to say that I'll be swimming a good deal faster than I did last year.  :) :) :) :)   

It's really amazing how your legs open up on the bike when not shattered from run training.  So much so that I thought my SRM broken when the watts kept repeatedly sitting about 20 too high for a given RPE.  A couple of rides on a powertap to verify and yep.  The SRM was right.  It's nice and all but in a reverse order of thinking sort of way I'm kind of down about it.  The only reason my watts are high is b/c I am not running... and not running is NOT what I need!!!  :)  That said I've been pretty happy with how the cycling has been coming along and have been enjoying both the amazing weather we've had on the Front Range (normal as the long time locals would say as opposed to the Minnesota-esque that we've had the past two winters) as well as my hammer sessions on the trainer indoors.  

Okay... so sure... I was light on specifics, but reading a load of training data gets old after awhile, eh!?  :)  

I'm off to San Diego for an 'insurance class' this weekend (more on that next week) and then back home for a bit and some weddings before heading down to Tucson for a camp with The Posse.  

Okay... time to run!

Friday, February 13, 2009

MVA Racing Jersey Update and Order


Greetings everyone, I have been speaking with Verge about getting these kits rolling. I've got a fit kit on order as they have completely revamped their line in the last year (better they say). Once I've had a look at and shared with some others for input on the sizing we'll go forward with the order. These will be full zip jersey's and of the elite collection as for the bottoms they will be bibs for the dudes and shorts for the ladies. So have a look at the site and if you are interested in getting a kit or simply the top let me know at markvanakkeren-at-gmail-dot-com  

Thanks everyone and have an awesome day. :) MVA

Thursday, February 12, 2009

Tags

Just spent waaaaay too much time going back and "tagging" every post from now to last April.  So now if you want to see posts of a similar theme click on the tag table of contents on the bottom of the right hand column.  

Share the Road



Tuesday, February 10, 2009

The art of living...

The masters in the art of living make little distinction between their work and their play, their labor and their leisure, their minds and their bodies, their information, their recreation, their love and their religion. They hardly know which is which, they simply pursue their vision of excellence at whatever they do, leaving others to decide whether they are working or playing.

-James A. Michener

Monday, February 09, 2009

High Country Hut Trip


*atop Resolution Mountain just after sunrise... Mount of the Holy Cross in the background

On Tuesday and early Wednesday I had the chance to experience the high country in a way in which I never before had.  In doing so I opened up a whole new way to tap into the awesomeness that is the mountains of Colorado.  

I am totally in love with exploring off the beaten path and getting up into places where hardly another soul goes.  I've not done nearly as much of it as I would like but if you regard racing/training/coaching as my profession than mountaineering will have to qualify for my top hobby.  

So after an early start (5am roll out)  and a traffic free I-70 we (G-man and I) were on the trail around 8 and hoofing it in.  The Vail Pass Back Country is a rec area that is actually quite tame and manicured compared to what you might be able to find in the wilderness areas elsewhere in the state (read: absolutely nothing).  For instance, the VPBC caters to snowmobilers (*puke*) and thus the major dirt roads (now deeply snow covered) are groomed and packed down for easier riding (and incessant gas fume production *cough*).  Up here you basically stick to the drainages where the roads or trails lay but on some excursions it is possible to find some trails that traverse the length of ridgelines.  

In CO we get the most perfect dry powder snow.  And while this lends itself to the best skiing and playing around it also creates some of the worst avalanche danger.  Luckily we had a week of warm temps and no new snow that allowed for the current pack to compress itself and give us little to worry about in terms of slabs giving way.  In my apprenticeship of winter mountaineering I read up on things to look for and checked out the areas that on any other occasion could give concern.  

In addition to no snow we also had NO WIND as a high pressure system had settled over us.  Not a cloud in the sky and by the time we'd bottomed out on Turkey Creek and started the long haul up it was nice and warm.  Weary-man Creek road really isnt much of a road (more ATV trail) and it really does a good job of making you WEARY.  At 10k+ and a recent return from a three week stint at sea level stopping was happening a little too often for my own personal liking.  Couldn't argue with the rest stop views though.  :)

With the sun now sinking low in the sky and finally behind the most immediate mountain we made our way up the last series of switchbacks to ridge.  Thru a glade and out into the openness of the ridge.  Finally free of the trees we were rewarded with a most spectacular view in all directions.  This is my prize.  I LOVE getting above treeline and looking out at the amazing high peaks and ranges of the Colorado mountains.  The elation and smile that spread thru me and across my face would take hours to dissapate.  This. Is. Awesome.  

The hut was INCREDIBLY well stocked.  Solar powered lighting, wood fired stove, gas ranges (old style albeit), and very comfortable and cushioned bunks/flats to lay your head.  Sadly I was able to get a full 5 bars on my crackberry and set about trying to filter thru my email and chat with folks on google chat.  I really shouldn't have touched it.  ARGH!!!  After finally prying myself away I settled into talking shop with Gordo, looking at maps and old books, chatting with the fellow hutters and reading.   It was a very enjoyable evening.  

The fire burned strong and warm and despite my very deep sleep (i'm always out like a rock when sleeping up high) i had to unzip my bag and simply use it as blanket half way through the night.  I took the chance to step outside very briefly during this middle night wake up to see the stars.  Since I was little and my family stayed at a cottage in the Grand Traverse area I've always been fascinated with the rural night sky.  Growing up in a humid city of close to 7 million people doesn't leave you much star gazing to partake in, so when presented the opportunity I let the heavens take my breath away.  The moon was still up and when combined with the high dry air and snow covered ground it became something of a midnight sun.  Even then the dead silence and stars shown thru strongly and the peacefulness of it all was very very comforting.  

I awoke early and immediately went downstairs and started staring out the windows.  Sunrise was approaching fast.  The air was still.  So still in fact that, despite it being in the low teens, walking outside in bib tights and a long sleeve waffle shirt was all the warmth I needed.  If the views from the evening before had me grinning ear to ear, the vistas in the morning of the high peaks had me giving thanks.  Like I said on my first day that I arrived in Colorado 2.5 years ago and rode up to Rocky Mountain National Park.  This is home. This is home.  This is home.  :)

Before breakfast we set out for the top of Resolution Mountain, the shoulder of which the hut was perched upon.  Around 500 vertical feet further up we were presented with a 360 degree view of the Frying Pan Wilderness, the Mount of the Holy Cross, the Gore Range, Ten-Mile Range, the entire Vail Pass BC area and, further to the south near Leadville, the two highest peaks in the state, Mount Massive and Mount Elbert in the Sawatch.  :)  

Down for a bit of breaky and packing up.  Chatted with the others about everyone's routes home and activities for the day.  Given I was on snowshoes and Gordo on AT's I took a 30 minute head start and stared hoofing it for Ptarmigan Hill (at over 12k I find it hardly a "hill") and Ptarmigan Pass.  Once over the pass it was a looooong walk down Wilder Gulch and back to the car.  In a way it was sort of anti climactic but being in such an awesome venue I smiled and soaked up all the awesomeness of the high country.  

I will most defintely be back for another round of hut trips.  That's for certain.  In the future I'll aim for something a little more out of the way (i.e. no snowmobilers) and deeper into the mountains.  I've found that there's some 30-40 mountain huts throughout the state of Colorado.  Hmmmm I think I just found a checklist.  ;-)  Perhaps early next winter a  hut-to-hut-hut-to.... trip may be in order.  

Oh... and lastly... ATs are going to be a MUST!  :)

Cheers and enjoy the pics!  

(more in the next post below this one... had some uploading issues)







High Country Hut Trip Pics












Friday, February 06, 2009

twenty-five

In lieu of simply putting this up on some social networking site i'll just post it here.  Proof that I am in fact really, really weird.  :)  
  1. I wish i didn't spend so much time on the computer
  2. i'm doing this at 11pm at night... see #1
  3. I am badly ADHD and that H makes life sooooo enjoyable (it's like free energy sometimes)
  4. I was born 1-29-80 but my life began 4-2-07... the day I stopped letting society tell me what was best for me and the day I began truly LIVING for myself
  5. I have a weird stupid fact knack... in that I pick up weird stats like a sponge.  
  6. I sample from the bulk bins A LOT when I'm at the store
  7. I got so drunk on my recruiting trip to __________ that when I got to the airport I had a note shoved in my pocket that said "wash your face and brush your teeth before you get home"
  8. I am a proud Lutheran (ELCA flavor)
  9. I have an insane memory... recalling things in meticulous detail upwards of 20 years ago.  First memory was October 1982 visiting Denver.  
  10. Of the 7 records on the Deerfield Village board for the 9&10 year olds... to this day 6 were set at one meet in 1990.  I have 4 (3 + relay) and Jamie (2000 Olympian) has 2 (1 + relay)  I still remember and can feel the tension I felt during those races and the meet enviorns surrounding it
  11.  I have dreamed of mountains my entire life whilst growing up in flat as a pancake Houston and always felt as though something was missing... I moved to Boulder on a whim in 2006 and remember climbing all the way up to Rocky Mountain National Park on my first day and feeling like I had finally come HOME.  
  12. Since 4-2-07 I've become increasingly blunt in my observations of people.  I'm not really into sugar coating stuff just to make people feel better in their own made up little world.  Why?  If I say something that offends you it's more often than not because I have just exposed a truth to you that you were attempting to hide from yourself and not that I have said anything offending... malicious intent is something I cannot have nor do.  
  13. Image is nothing... substance is everything.
  14. I was raised on NPR, classical music, rock and the TV was only for Saturday morning cartoons.  
  15. Growing up breakfast was...  Monday/Friday: cereal, Tuesday/Thursday/Saturday: pancakes or french toast, Wednesday: Russian Army Muffins (raisin bran muffins), Sunday: eggs.  MY MOM IS AWESOME!!!!
  16. I give thanks every night before I fall asleep for another bad ass day of an amazing life.  Because frankly every day should be pretty darn bad ass.
  17.  My parents are really cool to hang out with when we go traveling (they do all kinds of hiking and outdoorsy stuff... and post IM's in Kona tend to beat the crap out of me)  
  18. My Mom is awesome and RACES triathlon always asking for ways to get better and has won her AG before.  GO MOM, YOU ROCK!!!!
  19. My Dad is awesome in that I saw that he is so successful because his hobbies and career are one in the same. 
  20. I am a very good chef and quite the master in the kitchen but it usually takes a woman of interest to conjure this out of me.
  21. I have a 20 year old frog still living at my parents house.  
  22. I've eaten so much I've passed out.
  23. For as active as triathletes are and as cool and open minded as Boulder is... I find it odd that I can't find many people to share my crazy high country adventures with :(
  24. I used to swim 55 to 60 or even more miles a week during the biggest 3 week block of summer training.  I've only cracked that much in running on a few occasions.  
  25. I've done so very little travel outside of the US that I am frankly embarrassed.  Think globally, act locally.  Traveling and seeing and doing and living in places so different from what we have here is something i NEED to do more of. 
LIFE. IS. GOOD.

Monday, February 02, 2009

Going to the dark side


Two and a half years in Boulder and I have avoided this. Biding my time swimming on my own at rec centres, Scott Carpenter (50m), and the res. Well... it's time. I want to have a little fun. Mix it up with some good people and have a deadline to meet (swim practice starts at _____ sharp!). That and the social part is fun! :) Back to the pool and back to working out with a squad. :)