After a solid 4 months of training with T2 (Kevin Erndl) in Naples, Florida I completed my first Ironman. Over the 4
month period I biked 2500 miles, swam 80,000 meters and ran 420 miles. The best part of it was working with the athletes
at T2. Ironman is an example of setting a goal and working consistently toward it. Everyday brought about its
own challenges but in the end a successful finish placing me in the top 33% overall made it all worth it. I used the
information from my own VO2 testing to guide my workouts and saw clear improvement over time. The day itself is quite
long but very manageable when you have consistent training.
The swim was crazy. BAM!! The gun goes
off and 2,500 of your closest friends jump into the gulf of Mexico at the same time! There was no room to move and there
was no way to have a straight stroke. The first buoy was surreal. People were bobbing up and down in the waves,
the sun was just coming up on my left and people were talking. After that brief moment it was back to the task at hand.
At the first loop my time was good (39 minutes). What I did not anticipate was the shallowness of the water. People
were walking (not many running) and a few swimming. Next you have to get up just to get back into the water.
The second loop seemed more crowded until the straightaway toward the end. I finished the swim in 1:20 and felt really
good. I was again thanking my coach Kevin Erndl for that.
Transition was interesting. You shower
run and get your gear bag and run about 100 yards to a changing tent which was crowded. Transition was hard in those
conditions and took me 10 minutes! I was not happy. Once on my bike I began to hammer out the miles. Initially,
the wind must have been behind me because my average speed was 24 mph or so. But... The wind then hit and I wound up
with a 5:11 split. I lost my right contact at mile 70 and decided not to stop. When I finished the bike I was
nauseated from the visual field differences. I ran to transition feeling pretty good though.
In T2 I had
to replace my contact. Once that was accomplished I started out on the run. I did not expect to feel as well as
I did and I really thought about a 4 hour marathon. Those thoughts quickly changed to 4:30 and then 5 hours toward the
end. I found that I had no choice but to walk at parts. I refueled according to my own plan and that worked fine.
I was just tired. My legs hurt but no more than a usual marathon.
The best part about the run was
the chicken soup. That was a life saver for me. During the run I said that I would not use the words FUN and IRONMAN
in the same sentence. At about 10 hours into the race I remember asking a spectator what time it was. He said
6pm. I thought: WOW, I have been out here for 11 hours. I better get moving. The last few miles are
a blurr. I remember giving all I had in the last 1/2 mile so that I would be running at the finish line.
The
crowd was loud and energizing and as I made my way to the finish shoot. I lifted my arms as I had done so many times
at the end of a long training run and smiled. The day was over and my Ironman career had begun.
I felt a
little wobbly and the volunteers kept me upright. After a quick picture I met my friends Kevin and Ryan who generously
waited for me. They asked "How do you feel?" A funny question and one that required no more than a look.
They both knew as we were all now Ironman finishers.
Looking back today I find that I did have fun and I am
ready to do it again. I just need a few more days off.
Exercise metabolic testing is an important tool to help you reach your
fitness goals and to help you train smarter. It involves exercising at 85% of your maximum (more than that to reach
your VO2 maximum) on either the treadmill or cyclometer. The information you get is enormous. You get an understanding
of your aerobic threshold, anaerobic threshold and important information regarding calorie consumption. It is vital,
in endurance racing and training, to know your aerobic zones so that you can maintain energy. While in the aerobic zone
you burn mainly fats as an energy source with a burn of carbohydrates to fuel that furnace. That means that you need
carbs around to run the machine that burns the fats. A very important concept to understand.
As you reach
into your anaerobic zones you find that there may be more than one. Initally, you may burn some lactate, as it builds
up, as a fuel soruce. Later you run out of the ability to clear the lactate and a slow down or even stopping is inevitable.
Knowing these zones are a key to helping you train smarter and not harder. If you are interested in learning
more please contact me at the email address on my contact page.
I thought it would be a good idea to let you know that in addition to testing and lecturing
on fitness and nutrition I have decided to become an Ironman. As most of you know this is a daunting task. I started
training about 4 years ago. At that time I was 45 pounds heavier and could not even run one mile
or get across the pool once. In fact, I did not even know how to swim (I am not sure if I am any better now either!).
I decided at that point to change my medical practice from gastroenterology to general internal medicine.
Since that time I have continued to reform myself and my practice. I have participated in many races and completed two
1/2 Ironman races last year. My practice now focuses on nutrition and fitness as well as detailed testing in my human
performance center.
I am applying my techniques to my own training. As the year progresses I will
update my site and let you know how it is going.
If anyone wants to share their ironman journey please email
me at administrator@physicianslifecenters.com.
I am applying all of the nutrition principles I have learned, from written
sources, endurance athletes and in my training as a physician, to the real world of endurance sports.
Good
luck with your training and if I can be of any assistance please let me know.
I have been asked on many occasions recently by local athletes and patients
what to eat before and after exercise. This question, while complex can be answered easily. The hard part is following
the advice. First, let me say that everyone is different. They have different likes and dislikes, have slightly
different metabolisms and have different training and sleep patterns. However, even with all of the different variables
possible the simple answer comes down to calories in and out.
The question what to eat is often broken
down into two different parts. The first part usually pertains to weight as most athletes are trying to maintain a lower
race weight or want to lose weight. The second has to do with food choices.
Everyone will reach a "natural"
weight and body shape during training. For some it can take many months or years to reach this weight. This, of
course, can be easy for some and very difficult for others. The basic principle however remains the same. You
HAVE to monitor caloric intake. It is the most essential part to successful dietary habits. That applies if you
are training for a marathon or just working out 30 minutes a day. If you consume more calories than your body needs
you will gain weight. Guaranteed. The converse is also true. If you consume fewer calories
than your body burns then you will lose weight. Simple.
Well, maybe not so simple. Most people try
to use books to follow calories. However, tracking calories these days is very easy. You can even do it from your
moble device using free products such as Livestrong.com which is powered by the daily plate. You can track your workouts
and your calories. I suggest spot checking during your week to make sure you have an idea what you are doing.
Here is some specific advice that I often suggest to clients. Calculate your basal metabolic rate
first using an online source (google BMR calculator) and subtract the percent (estimate if needed) of body fat you have.
Then add to that any calories you burn during exercise. Replace 80% of the calories burned during exercise and you will
get to your natural weight or lose weight if that is your goal.
Food selection can be quite tricky
and we could explore that in detail later. However, whole foods are better than bars and supplements. For endurance
athletes always keep your carbohydrates the main part of your diet since that is what fuels you during training and races.
Try to stay away from simple sugars and make sure you fuel your body before workouts. After exercise it is vital
that you try to consume carbs and some protein in addition to fluids. Your muscles are most receptive at that time to
storing the fuel you take in.
There is so much more to talk about. I would be happy to discuss
further in detail.
The Truth About Health and
Fitness By Corey Howard, MD, FACP
It
seems like these days everyone wants to lose weight. There is some mystical belief that simply losing weight, unwanted
pounds, will make you healthy. Losing weight may make you healthier. However, you really need to look at your
heart health to get the whole picture.
Cardiopulmonary (heart and lung) health is related to your general fitness.
There are many factors involved with fitness including cardiovascular endurance, muscle strength, flexibility and body composition.Each one of these factors can be improved. It is well established that maximal oxygen uptake (VO2 testing) is
the best measure of cardiopulmonary fitness. It used to be available only to elite athletes. Today, however, it
is available for everyone. It measures where you are today and what you can do to improve. It can tell you where
you most effectively burn fats and when you would be likely to begin to feel poorly during exercise.
It is my opinion
that the time has come to utilize this tool more frequently to help everyone understand how to improve their overall
fitness and health.
Losing weight should not be how you measure your health. Healthy habits, regular exercise
matched to proper nutrition will get you to a natural and healthy you.
Read through my site. Please contact
me if you have any questions.
