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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!!!