Drive to Swim, Thursday, Feb. 11
by, February 11th, 2010 at 06:46 PM (2033 Views)
Desperate for a swim, I spent almost two hours driving back and forth to swim at the Freedom Center. But it was worth it! It seemed like it was set up SCM to me. I had to restrain myself not to overdo it. But I'm up to 2 swims the week before my meet. I think I'll get a short one in sometime tomorrow too.
200 fly drills
10 x 25 shooters on back w/fins @ :35
10 x 25 shootes on belly w/fins @ :35
5 x 50 PLD breast @ 1:15 @ 200 pace or maybe 150 pace
12 X 25
odds = easy speed fly @ 100 pace
evens = EZ
Got kicked out of the pool by a USA team. Had to move over to a shallow pool. Had contemplated doing a fast 50 back, but nixed it since I was sharing a lane and it was 4 feet deep.
4 x (25 AFAP free + 50 EZ)
100 dolphin dive (the only fun part about shallow pools)
Planning on stretching and RC work tonight.
Felt decent. After 4 days of rest, the legs don't feel that rested though. I'm increasingly convinced that a 3 week taper is necessary to adequately rest them to perform at the highest level (given the pummeling they routinely get).
I've been sleeping an obscene amount this week. I feel like I'm in semi-hibernation. It's going to be difficult to get back on a schedule of rising relatively early ...
Notes on Racing Weight Con't:
1. Tailor you carb intake to match your training. The more or harder you train, the more carbs you need. Low levels of carb intake will hinder endurance performance during heavy training.
2. A trained athlete burns carbs at a rate of almost 1 gram pr minute even during moderate exercise.
3. High quality carbs include: whole heat bagel, banana, whole wheat bread, whole grain breakfast cereal, brown rice, lentils, oatmeal, orange juice, baked potato, whole wheat pasta, tomato sauce, low fat yogurt with fruit.
4. Don't worry about fat. Far doesn't make us fat. The typical endurance athletes gets 30-35% of calories from fat. Just worry about getting the right amount of carbs and total calories. There is flexibility in fat intake and it should not prevent you from reaching your ideal racing weight.
5. "The balance of scientific and real world evidence suggests that, in general, endfurane thletes shoujld not go out of thir way to eat a lot of protein. If you're eating enough for optimal performance (10-25%), eating more will have no effect on your performance.
6. Recommended macronutrient ranges: carbs 40-80%, fat 20-40%, protein 10-25%.
7. To ensure your energy sources are properly balanced, it is advised to do a dietary audit for 3 days. There is a nutrition tracker on www.racingweight.com.
8. Eat early! Regular breakfast eaters tend to be leaner. Eating early causes overall reduced appetite and reduced eating throughout the day. Before early am workouts, one should consume a small dose of easily absorbable carbs (sport drink, banana, smoothie, yogurt).
9. Eating frequently does not increase metabolism. It may reduce appetite. But eating frequently only works if you don't overeat at the small meals.
10. Consume at least 100 grams of carbs before workouts. Eat during exercise. There is no difference between a high calorie sport drinks and a low cal one in terms of increased endurance. Eating after exercise promotes leanness.
Next chapter: Controlling Your Appetite
Note: Vive sent me a note observing the following: "One of the reviewers of Matt Fitzgerald's Racing Weight on Amazon says the author repeats some now discredited physiology info. No biggy, says the reviewer. But it looks like a bit of caution might be useful in translating some of the specifics."
I have never carefully tracked my diet. However, I think I have 3 flaws: (1) I don't eat enough early in the day, though I do always eat breakfast, (2) I always snack at 11:00 pm, and (3) I may overeat and not exercise portion control at times, particularly at dinner.