Random Thoughts

Just some random thoughts/reflections by Coach Bob:

1. Running a marathon (in training) is okay after only running two days the previous week.  Even better doing it the day after a monster climb road bike ride of 45 miles climbing up to 8300 feet.

2. Achilles problems are chronic.  You actually have to stop running for a good portion of time and get treatment for it to become better.  Yeah, that's not going to happen!  Check in with that one after the Leadman series this summer!  

3. Watered down and salt spiked hummus (garbanzo beans, salt, olive oil and water) is okay during a long run but doesn't give as much energy as I had hoped.

4. White bread+processed cheese singles+Smart Balance mayo are da bomb during long runs.

5. Spaghetti-Os work okay during long runs.  Good energy and not a high degree of GI distress but won't use them again too near in the future!

6. It's tough to be mostly vegetarian and be metabolically efficient but I am trying and experimenting.  Week 1 completed with no to very little whole grains at all.  Next metabolic test coming up this week.

7. Teaching kids about the sport of triathlon rocks.  Elite Multisport Coaching is doing an 8-week kids summer triathlon camp in Littleton, Colorado and it is just plain awesome!

8. My almost 8 year-old made his dad proud at the first kids triathlon camp session tonight.  I see a future endurance athlete in the making.  Just can't stop thinking about it!

Okay, enough for tonight.  Be sure to keep up with me on Twitter at www.twitter.com/bobseebohar.

Coach Bob

coachbob@fuel4mance.com

Metabolic efficiency

If you know me, you know that I am on a mission to educate athletes about metabolic efficiency, that is, using a larger amount of stored fat as energy and preserving very limited carbohydrate stores.

Interestingly, there are many naysayers to this concept but one thing to note is that this is not new.  The Crossover Concept has existed for decades in the exercise physiology field and what I have done is introduce dietary manipulations to the mix to challenge the body to see how it responds.  How does it?  Very well and very poor, depending on what type of food you put into your body at certain times.

The goal is to become more metabolically efficiency, for both health and performance reasons.  The "how-to" includes training the body aerobically (yes, making sure you train aerobically when you are supposed to) and doing what I call a "macronutrient shift".  That is, focusing more on lean protein, healthy fat and fruits and veggies while minimizing the consumption of whole grains significantly. 

I'm currently working on a book that will explain this in much more detail and the different training and nutrition changes to make throughout the year so stay tuned.  

Not many know of my "lab rat" tendencies but I do enjoy processing the quantitative side of the body.  Thus, I am trying an experiment on myself.  Metabolic test number one is done and it shows I am metabolically inefficient.  Not good for my race goals this year (ultra running and cycling in Leadville, Colorado).  So, I am putting myself through the ropes:

1. More aerobic training and paying attention to my heart rate monitor.  This will be tough because I have a tendency of wanting to "kill" all hills when I encounter them.

and

2. Significantly altering my daily nutrition program with macronutrient shifting.  I am on day 2 of no whole grains. 

The experiment will be interesting because I am in a high volume training cycle.  Can I sustain myself and my energy needs with this plan?  Many of my athletes whom I have worked with have and have had unbelievable success if that is any testimony to the worth of my "outside the box" thinking.

I have a theory but let's just see how the next 3-4 weeks go.  I plan on holding as close to this as possible up until my first race, the Leadville marathon.

Stay tuned!

Coach Bob

coachbob@fuel4mance.com

www.twitter.com/bobseebohar