Ross Stewart | Triathlete

I have been using this for 3 weeks as a shot before I go lift weights, and I’m finding that it’s good, I have been able to finish my sets which have been hard and heavier than previous. I don’t have any issues of jitters or inability to sleep.

I only use the product in the morning or lunch time. It’s a good taste and mixes in a small amount of water so it’s fast to mix, drink and go. It’s also easy to bring with you, add a scoop to an empty bottle and add water, shake and go.

I will continue using this over the next few weeks as I continue lifting as part of this segment of training. I would recommend this product.

Learn more here at the GNC website

Update: I have noticed that if I use MRI Black Power for a weight session and then do a spin class afterwards, my heart rate climbs above 200 for the first part of the class. So I have stopped taking it for days where I have a cardo class afterwards and will have to plan my lifting away from my cardo if I want to use Black Power.

Update: I found out that my Garmin was having issues with the HR readings so it might have been the reason I was getting HR readings over 200. But have generally moved weights to a different time to cardo workouts.

1 S8F
On-board fuel sources – 5/2 Perpetium & Heed mix, 3 scoop Heed bottle, Water. That’s all.

YMCA Tri Club training ride. 55 miles, 2 tough climbs including Mt Tam. Total time 6hrs, riding time 4.11.

4157Kcal burnt, the temp was super hot, at the top of the mountains my computer was saying 108F / 42C. Went through 6 bottles of liquids.
1 CM

Early to the gym, got a bike, the class was full with a few not able to get a bike. With the bike sorted I went and lifted some weights.

30 mins before spin I took a couple of Training Day Energy tabs from Kona Endurance. So I did 3 sets of 15 per arm with a 10 weight. I do straight biceps and turn the wrist 45 degrees an do another set. So that is 90 per arm before class.

Class was good, managed to push hard through out, good session. Then I went back to the weights and did a repeat of the warm up set. I followed the workout with Super Recovery Drink from Kona Endurance.

When I decided to do this race I had only done 1 sprint triathlon and I liked it but wanted more. The chance to do an official Ironman race in the same state that I live was tempting, and I thought it would be a great challenge. So I signed up and booked a hotel.

Then I found Trifiniti and their Ironman Program, I joined up and started training with them, I was around 12 weeks of training. Before the Trifiniti program I was already training but they offered the structure of a complete program so that was very helpful. There was an organized group workout each weekend, alternating between ride and run from week to week. Over the 12 weeks we built the distances up, included brick workouts. The Ironman group was made up of a wide range of athletes which was good to train with.

5 weeks before the race I was in a bike crash that resulted in 11 stitches above my eye and considerable bruising and grazes across my body. I managed to heal very fast and the stitches came out 10 days later and then it was another 10 days until I could swim again. So my swimming was a but under done but I managed to get back into the running and biking within the first 2 weeks and used a rower twice to replace swim training.

Jump forward to the race, I drove from San Francisco to Oceanside – about 480 miles away. I then checked in on the Thursday before the race and spent the Friday seeing sights then went to bed at 8pm. Saturday morning the alarm went off at 4am and at 4.45am I was riding my bike with a large gear bag to the transition area – about 1.5 miles away. Then I set everything up and put on my wetsuit.

I only got my wetsuit a week before and had not had the chance to try it out, also I haven’t swum in the open ocean yet either. Both of which I wanted to but the bike crash delayed some plans.

The swim. As we were waiting for our wave to start, wave 10, our feet were near frozen as it took over 30 minutes for our wave to start. The up side of this was that when we stepped into the water it felt warm! As we swam out to the start line putting my face in the water was sure cold. But as you approach the start line it fades from your mind. I started in the middle to the back of the group. The horn failed so the guys on boards were yelling “GO GO” and we went, it took a while to find a rhythm and then after 10 mins or so I was into a rhythm and was stroking away. It was a long way to the turn around and I could see the next wave catching and passing me. Through the turn arounds and heading back, it felt good that the swim was almost over (well at least half way through) and I felt good. The wetsuit was doing it’s job and I didn’t feel cold. As we arrived back at the dock, I tried to swim all the way into the landing and then stand up in shallow water. I was then able to start moving quickly and make my way up the slope and turn to the chute and start taking my wetsuit off, it came off quickly I entered transition and took the wetsuit off, started changing and was a little blurred as I tried to get ready.

I then took my bike and headed out of transition, I moved to the side and mounted the bike. The ride out of the main area was quick and we were heading out on the course straight away. I was trying to think of the rules and warning we were told about as I rode. The first 20 miles just zipped by and I was thinking that I’m kicking this. Then I saw the first major hill and my speed slowed as I pushed hard to get up the hill. I did struggle up the hills and the second half of the bike course is tough, but I was happy that I didn’t stop and push the bike as I saw others do.

Riding back the last 6 miles was tough, couldn’t get much pace going, then into transition, it was strange to ride along the chute. The same one that I ran through when I came out of the swim.

Changing to the run was quite quick, next time I would put on my white sleeves and more sunscreen. I started out on the run slowly and it continued that way. We had to run through some sand after crossing a bridge. The first mile seemed really long. The run seemed very long but I kept going with 30 second walking breaks when I felt the need to stop. I had some stomach issues on the run but managed to keep going and felt better after about 8 miles.

Coming “home” I felt thankful that it was almost over as my legs were starting to hurt, and aching type of pain that was more annoying than painful. The last few hundred meters I felt good and started to run faster, or so I thought (after seeing the video, it doesn’t look any faster )

After the race I was feeling fine, around 5 hours later I was starting to get stiff. The next morning I felt fine and was ok. I believe that I had done the right training to complete and compete a race of that distance.

So now I can so I’ve raced 70.3! And that’s cool.

Kona Endurance Super Recovery Drink in a range of great flavors. It’s vital to recover well after your training as it is how you recover that determines how you can perform tomorrow. So if your not recovering well or want to come back stronger then take a look at the Kona range. Make sure you see what’s inside your current recover drink and make sure it’s a quality mix of ingredients.

Update: I’m expecting to try the Pineapple Paradise flavor of this recovery drink. I’ll let you know how it tastes and works.

+ Visit the website for full details

I got up early, it’s been a while but I have a busy day so need to get the workout out of the way early. Ran to the gym as a warmup then did a spin class. As I was early I did one leg drills, alternating legs for 30 seconds each side, it felt easy so I think I have to increase the length and load over time. Did the class and continued to make it an hour.

Then changed shoes and went straight to the treadmill and did 30 minutes running, I was running at 6 for 24 minutes then dropped to 5 to finish + cool down. Then stretched a bit and ran home.

http://thetruthabouttransfat.com/

Allowing 0.49g of Trans fat per serving is considered ok to be labeled as 0 Trans Fat on packaging in America! So if you were to eat more than a serving you will be eating more, way more than you think you are eating. Very bad labeling rules, this should be changed, if something has Trans fat in it this should be stated on the labels!

After not feeling well with the flu for 5 days, I thought I was getting better. Then I woke up at 1am and started to throw up. This was followed by severe diarrhea. I thought the worst was over and went back to bed only to be woken 30 minutes later needing to throw up again, then shortly after I was busy with diarrhea. This continued over the next hours or 2 until I couldn’t take it anymore and was taken to the hospital in pain.

I was diagnosed with Hypomagesemia at around 4am in the morning, after arriving in pain at the emergency entrance of the hospital. I was given 2 bags of fluids to help restore some of what had been thrown out of my system. I was very white and breathing fast to the point that I almost passed out.

Some concentrated breathing managed to keep me conscious , and I was given magnesium intravenously to try and balance the system. A bit of morphine was thrown in to help with pain and I managed to sleep in bits and pieces.

By 8am I was looking better but still very blurry, I stayed in bed at the hospital for a few more hours and slept on and off, finally feeling well enough to leave around 10am.

Update: Now resting at home, no training until this bug has really gone. Sipping water and fluids and sleeping lots. Huge thanks to L for driving and looking after me.

Drank Gatorade and water in sips and had soup for lunch and dinner, went to bed at 3 pm and slept until 8pm.

Update: Friday (day after) slept in until 10.30am, weight my self – lost a few pounds, as expected. Had 1 cup of soup for breakfast with water and gatorade, same again for lunch. Feeling much better today.

Pretty stoked with the box of Hammer Bar’s that I pickup from Sports Basement last night. The interesting thing about the bars is that they are 100% raw and contain5g of protein and 5g or Fiber. A great tasting treat or healthy snack and of course after exercise a good way to get some protein backing to the system.

+ Check the range of bars

Morning Strength Session : Transition to Maximum Strength phase
The number of reps was reduced from 15 to 10, doing 3 sets.

Abdominal Crunch – 15
Abdominal Oblique Curl – 15
Back Extension – 15
Double Knee Raise on Chair – 15
Leg Press – Hack Squat – 10 x 80
Hip Extension (Free Motion) – 10 x 15
Knee Curl (Free Motion) – 10 x 15
Leg Extension – Seated – 15 x 50
Calf Press (Free Motion) – 10 x 50
Chest Press – Free weights – 10 x 30
Lat Pulldowns – 10 x 90
Shoulder Press – Seated – 10 x 40
Bicep Curl – Standing 1 Arm -10 x 20 each side
Tricep Extension – pull 10 x 80

Back to Back sessions, after the weights I went for a long run.

From the YMCA in the Presido, head up the road to the Ecology Trail, run the trail to Inspiration Point then cross the road and head into the forest, pass the tree sculpture and turn down towards the road, follow it along until you reach the Lincoln Blvd the follow the Escape from Alcatraz Triathlon path around the coast, then under the Golden Gate Bridge and through the small tunnel, and down the stairs to Marine Dr, turn left to the Bridge. Now run along the Marine Dr trail / path toward the carpark.

I used one bottle filled with 3 scoops of HEED, before I started I took 2 Endurolytes and mainly drank water during the weight session. Then before I started the run I took 2 more Endurolytes. I drank my whole bottle in the first hour, then stopped at the YMCA and refilled my bottle with water and took 2 more Endurolytes.
This seemed to work as I didn’t feel dehydrated at all and didn’t get a headache after the run. So now I’m going to seriously plan to use Endurolytes to replace lost minerals and salt from sweat.

I have eaten many Clif bars, making my way through 5 or 6 boxes last year, also we were handing them out at Escape from Alcatraz Triathlon last year.

I just received this warning that they are voluntary recalling some of their products, just spreading the word.

Clif Bar & Company Announces Voluntary Nationwide Recall of CLIF® and LUNA® Branded Bars Containing Peanut Butter Due to Possible Health Risk

+ Read the Press Release

Hammer Nutrition has a great product that helps in the recovery after training sessions. I have been using it over the past 2 months after each session and it has 10g of Protein in each serving which is a great way to ensure that the muscles are getting repaired and rebuilt. In addition it’s helping me get enough (Whey) protein which is a concern when training for endurance events as a vegetarian.

[caption id="attachment_818" align="alignleft" width="130" caption="Citrus flavour"][/caption]

I have been using the Strawberry flavor and love it, it really does taste good. I have been mixing the last of a bottle of HEED with recoverite when I return from a ride, as you only need a limited amount of water to mix 2 scoops with so when I have an inch of liquid left in a bottle I use that and it makes for a delicious drink.

I have found it to be a great recovery drink that as quickly replaced and replenished me. I’m half way through a 32 serving bottle of Strawberry and have a bottle of Citrus to try next.

From the website Extra Benefits:
The amino acid glutamine, also contained in Hammer Whey, plays a vital role in the health of the muscles, immune system, and digestive tract. Glutamine is arguably the key “recovery amino” as it (A) helps boost the immune system (B) helps to reduce the symptoms of overtraining syndrome (C) plays a role in enhancing glycogen synthesis (D) stimulates muscle protein synthesis for the rebuilding of lean muscle tissue.

Just saw this great deal at Safeway – 10 packets of pasta for only $10, and considering how much I like pasta and how much I eat it, it was a deal that had to happen.