Friday, February 13, 2009

Friday Q&A and Fresh Trax

Happy Friday!
Wooohoo what a beautiful blue sky day! Got some fresh tracks today...on my mountain bike that is! Just got home from a fun ride up Tomato Creek ... but this time the trail was partially covered in 4 inches of snow. For some strange reason no one else had been riding up we got to break trail so to speak:)
Superstar Pascale quickly changes a lightening speed! Maybe we should be AR teammates?
The week has been most excellent and here is my training log so far:
Monday- yikes ... unscheduled REST day!
Tuesday- strength at Bootcamp Core and Flex at SCORE
Wednesday- 30 min row and 30 minute spin :: 4 minute AT intervals...eesh. 4 at upper Z3 and 2 at lower Z3...times 3!
Thursday- strength at Bootcamp and Zone5 Run Intervals with Need for Speed. Max speed intervals over a 90second time trial ... with an incline at the end! YUCK but we did it! Talk about going to the max. I am sure it was tempting but there were no pukers in the group:p
Friday- bike 1.5 XC
Saturday -run 2hrs Z1
Sunday - ride 2hours XC
Q: Will losing a few pounds make me a faster runner?
A: Hell YA!...well actually, that depends...
Yes, if you are carrying excess body fat then you are requiring more energy to propel your body forward, up and over. But, of course, you must balance your weight goals with your training goals and watch that you do not compromise on your fueling plan in order to quickly shed a few pounds.
We exercise for a wide range of reasons: feels good, mental health, challenge, social time etc. But most people share a common reason - weight management along with good overall health. So, what if you began to train for a marathon and found yourself gaining weight? It can happen and has happened to many people!! How??? you say. I call it 'overcompensation' and it tends to be more common with women (the theory is because women tend to be more in 'tune' with their 'set point' but that is another topic)
I believe problem is created by a combination of increased hunger, heightened awareness of 'fueling' practices, and increased sense of entitlement: 'I can eat more cause I ran more!'. Next thing you know the scale isn't moving or worse it is moving in the wrong direction!
But never too can tip the scales with a few simple changes to your nutrition practices. Whether you only have 2 pounds or 20 pounds to shed, the same advice applies and you must make small, consistent changes to get the results you want- without compromising your performance.
Below I have listed 2 ways to address your nutrition: The first are a list of 10 simple ways to decrease the calories you are consuming. The second deals with specific calculations to determine your caloric requirements. Use the tool that works best for you:)

1. Less body mass means less energy is required to propel your body forward, up and over.
2. Balance between body weight and adequate muscle mass is required.
3. Focus on decreasing body fat to athletic levels while maintaining muscle mass.
4. Nutritional requirements must never be compromised for weight loss or performance and health will be impaired.

For those who want simple, practical advice this is for you...
10 Tips for creating a 'caloric deficit'
Get focused, be disciplined and set yourself up for success!

1 Food log: start observing and recording your intake to become aware. On-Line Logs are available for instant calculations .
2 Learn to read labels and educate yourself about healthy food choices.
3 Design a weekly meal plan and stick to it. Success or failure is made at the grocery store.
4 Emphasize nutrient rich food choices and plan your meals around vibrant, colourful vegetables and fruits-5-10/day.
5 Cut Out Empty Calories: processed foods, fast foods, junk food and alcohol. This is one of the the easiest ways to create a deficit (or surplus).
6 Focus on Portion Control: Avoid overeating by eating slowly, using smaller plates, and starting with a smaller serving size. Don't eat if you are not feeling any degree of hunger.
7 Never skip breakfast or other main meals-under eating can be just as detrimental as overeating and cause your body to become 'fat-friendly'.
8 Consume low-density caloric snacks more often. These are usually high in air, water, fibre and will fill you up without filling up your fat cells.
9 Set yourself up for Success: Plan in healthy snacks to avoid overeating later (busy days, on the road etc).
10 Drink 8-10 cups of fluid per day.

For those who love the numbers...this is for you...

CALORIES: To Estimate your DAILY calorie requirement...
Determine your resting metabolic rate (RMR) : body weight times 10 =_________
Determine how many calories you will need for today’s structured activity: use a calories per minute/per pound of body weight chart
= ____________
Determine how many calories you need for your overall daily activity level:
Sedentary add 20-40% RMR =________
Moderately active add 40-60% RMR =________
Very active add 60-80% RMR =________
Add the answers from 1,2, and 3 to determine total daily calorie requirement.=________________

Calculate your daily calorie requirement=_________
Subtract approximately 500 calories per day. No less than 1200-1400cals/day= _______
Use a combination of expending additional calories and consuming fewer.

Calculate your daily calorie requirement AND protein requirement =________
Add approximately 2 calories per pound of body weight per day =________
Weight train 3 days per week with a muscle - hypertrophy program

Good luck!

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