Currently my focus has been on eating. What to eat. When to eat. Even where to eat. Since nutrition plays an important role in my training, I figure it deserves the attention.
On tap this weekend was a lot of exercise! It was frequent and mostly intense. Heres how I handled it.
Saturday
Pre – Workout – Oatmeal, yoghurt and berries = 500 calories
Morning Workout - Swim, short freestyle at faster than race pace.
Post Workout – Recovery shake, water, protein powder, blueberries, banana, yoghurt, 2 tbsp of almond butter and leafy greens + bread with peanut butter = 1000 calories
Pre Workout – Sports drink = 120 calories
Noon Workout – 80 minute tempo run.
Post Workout – Double tuna sandwitch with cheese + cottage cheese and pineapple = 1000 calories
Pre Workout – Toast with peanut butter = 300 calories
Evening workout – 2 hour bike
Post Workout – Banana + walnuts = 200 calories
Supper – Lasagna + Pizza = 1000 calories
Total calories = 4120
My basic metabolic rate is 1650. So my net consumption was 2470. On my run I burned 1200 calories. My bike, I burned an additonal 1000 and in my swim it wouldn’t surprise me if I used another 1000 calories. This for the entire day put me at a loss of 730 cals.
So what happened on Sunday? Well, on tap was a 3 hour ride with 1 long effort and a couple quick but intense hill climbs. Following this up was a 20min run at a lower intensity.
Breakfast - Oatmeal + yoghurt + berries + 3 hard boiled eggs = 1000 calories
Pre-workout – Toast with peanut butter
Workout – 3 hr ride + 20min run – 1 boost + sports drink + clif bar = 600 calories
Because of my net loss from yesterday, this workout didn’t go over well. I had a combination of things happening but my body just couldn’t put together a good enough effort. When I finished I was craving quick sugars, not a good sign.
Keeping on top of my nutrition you would think is easy. I mean most people eat wayyy too much. For me though its having it readily available and healthy.
So looking at this experiment I’ve got to pay MORE attention to whats going on. Having snacks or bake goods ready for eating. High calorie drinks, juices for example, is another good way to help add to the daily quota.
This week I’m going to do some better planning to help me get over my calorie crunch.
Thanks for reading.
Cliff
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