Fitness and NutritionFacts and Opinions by Kevin Strauss

April 9, 2009

No More Excuses

“We do in life what is truly important to us and we do not wait to do it.” – Kevin R. Strauss

No More ExcusesPriorities

If your car breaks down, what do you?

If your child is sick, what do you?

Goals

Why are you here?Lose weight?Build strength?Look good?Live longer?Finish a Marathon?Finish a Triathlon?

Marathon

A 26 mile 385 yard foot raceThe distance from Marathon to AthensWorld Record: 2h 3m 59s

4:44/mileA solid beginner time: 4h

9:09/mile

TriathlonSwim, Bike, Run (in that order)Distances

Sprint: .5 mi, 15 mi, 3.1 mi (2 hr)Olympic: .9 mi, 25 mi, 6.2 mi (3 hr)Half-Ironman: 1.2 mi, 56 mi, 13.1 mi (6 hr)

Professionals finish in ~4 hrs

Ironman: 2.4 mi, 112 mi, 26.2mi (12hr) Professionals finish in ~8 hrs

TrainingConsistency is the key

Marathon – 3-4x per weekTriathlon – 6-12xper week

Simple TruthsYou cannot get fit in a dayYou cannot lose 20 years of weight in 3 weeksYou cannot spot reduce fat

WaterYour most valuable resourceHow much should you drink each day?

8 x 8 oz. glasses per day? (64 oz.) What if you are a 105 lb woman? What if you are a 250 lb man?

WaterTry this equation for ounces of water each day

0.66 x (your body weight) = X oz.

Kevin 0.66 x 165 lbs = 109 oz. 128 oz. = 1 gallon = 4L (my personal goal)

WaterHyponatremia (a.k.a. Water Intoxication)

Electrolyte imbalanceVery difficult to do in a normal dayEasy to do on a hot day while exercising and not eating

enough balanced food

Heavy sweating + Water only = Hyponatremia

RestRest is a part of trainingThe more you train, the more rest you will needListen to your body

You will learn how, in time

NutritionWhy do you eat?

HappySadComfortDepressedTime of dayTiredBored

NutritionWhy should you eat?

Fuel

NutritionThink in terms of eating a “healthy diet” rather than

“going on a diet”Kevin’s Goals

Have the healthiest shopping cartOnly eat healthy, simple foods

Single ingredient foods (e.g. oatmeal, almonds, tuna, etc.) Fat is your friend

NutritionUseable energy per type of fuel

Protein – 1g = 4 caloriesCarbohydrate – 1g = 4 caloriesFat – 1g = 9 calories

NutritionHow different fuels burn

Carbs Burn like newspaper in a fire

Fats Burn like logs in a fire

Proteins Burn like wet logs in a fire

NutritionTypes of Fuel

Carbs Quick to burn, quick to use up Easy to ingest and process

Fats Slow burning for the long haul Easy to store but you have to learn how to use

Proteins Very difficult to convert to useable energy Require a lot of water to process Come into play after 2 hours of activity

Nutrition – Pre and Post TrainingThink in terms of eating a “healthy diet” rather than

“going on a diet”

My goal has always been to have the healthiest shopping cart

Nutrition – Pre and Post TrainingBalance your dietFat is your friend

Kevin’s story about energy and cholesterol

Nutrition – Pre and Post TrainingKevin is lucky – he doesn’t get bored easilyBreakfast

Protein shakeOatmeal, brown sugar, almonds, walnuts

LunchTurkey, whole grain bread, 2 slices cheese, ½ avocado

DinnerTuna with olive oilQuinoa with flax seed oilSpinach with olive oil

Nutrition while Training16-24 oz water per hour<300 calories per hour (consider when > 90 min)

Mostly carbsActivity longer than 2 hrs, some protein can help

Electrolytes (consider when > 90 min)Sodium (Na+)Potassium (K+)Calcium (Ca2+)Magnesium (Mg2+),Chloride (Cl−)Hydrogen phosphate (HPO4

2−)Hydrogen carbonate (HCO3

−)

Nutrition while TrainingFind your preferred type of nutrition

Liquid – Carb drinks (e.g. Gatorade, Cytomax, Heed)Gel – Consistency of icing (e.g. Gu, Hammer Gel, Cliff Shots)Solid – Normal food (e.g. PowerBar, Trail Mix, PB&J)

How to TrainAmericas mis-conception

You don’t have to go “balls to the wall” every workoutAmerican’s don’t know how to burn fat as a fuelTeach your body to burn fat as a fuel

The SecretHow to lose weight, the only way

Calories In vs. Calories OutNutrition

If you are currently maintaining your weight, reduce your daily caloric intake by 300 calories and you will lose one pound per week.

Exercise (this method has many additional benefits) Add exercise to your daily routine (e.g. 30-60 min. brisk walk)

Fat As Your Main Fuel SourceBase Training – Even the pros do it

8-12 weeks3-5 days per week30-90 minutes per workoutDO NOT let your heart increase above 70% of your

maximum heart rateBase Training Heart Rate = (220 – age) x 0.7

Kevin’s BTHR = (220 – 40) x 0.7 = 126

If you let your HR go above your target, your body will switch fuel sources and won’t go back – be disciplined!

The MindsetTry thinking in terms of a “healthy lifestyle”Everything you do will have “health” in mind

Balanced dietDaily exerciseGood restStress relievers (try a few deep, controlled breaths a few

times a day)

Endurance TrainingIt’s all about…

Consistency 3-4x per week so your body can adapt and reduce the likelihood

of injury

Build gradually Your long run should not be more than ~50% of your weekly

mileage 3 x 3 mi run + 10 mile run = 19 mile week

When increasing distance/time, do not add more than ~10% E.g. Week 5 – 15 mile long run, Week 6 – 17 mile long run

Post-TrainingRecovery drinks/food are vital to daily trainingIngest carbs and some protein within 30-60 minutes of

stopping trainingIngest a well-balanced meal, when you feel ready, after

your training

Mental TrainingIf it’s not fun, don’t do itSome days you won’t want to train but you have to

anywaySome rest days you’ll feel great but you still should restDo some long runs alone and without music

Most races do not allow musicFinish, at least, one similar, shorter race prior to your

main event

Pre-Race Day TipsGet plenty of rest the 2-3 nights prior to race dayYou likely will not sleep well the night before the raceCarbo-loading is so ‘70s eat normally

If you’ve trained your body to use fat as a fuel, carbo-loading will only make you extra hungry in the morning

Did you carbo-load the day before a big training run?Stick to your normal nutrition and water in the days before a

racePlan everything the night before because something

unexpected will happen the morning of race dayIt’s more important to sleep than wake up early to eat a pre-

race meal. You just don’t need it.

Race Day Tips1. You trained hard and you’re ready, remember that2. Avoid making last minute, race day changes like new shoes,

socks, shorts, shirt and especially nutrition3. Start your race slower than what feels comfortable, you’ll be

feeling an adrenaline rush and I doubt you trained for that4. If you trained right and your nutrition is sound, you

shouldn’t need to eat prior to the race5. I try to finish a liter of Cytomax 20 minutes prior to race start6. If your really hungry, a gel 10 minutes prior to the race may

help7. Stick to your race plan but be ready to change because

something unexpected usually happens

Questions?

Good luck and have fun!!!