Tag Archives: nutrition

My favorite podcasts

Podcast are a great way to shorten your time while holding a plank position. Or any other strength exercise, especially those uncomfortable positions that make your muscles screaming in search of “time forward button”. They are also quite effective for keeping you up to date with recent research, new opinions or getting to know new people and their views. In the past I literally listened to thousands of podcast episodes, mainly from the nutrition & lifestyle fields, and some from triathlon & endurance world as well. While I listen them mainly during strength exercises and while cooking, I could never wear headphones while running outdoors. Not only due to safety reasons, have I just never found it boring to run outdoors. Probably due to enhanced blood flow through the brain and the flow of ideas that follow 🙂

Nonetheless, here are the podcasts I listen to most often:

 

NUTRITION & LIFESTYLE

Robb WolfThe Paleo solution podcast (Robb Wolf)

The podcast from one of the “paleo-men” itself, currently with over 200 episodes. There are interesting guests, comprehensive answers to listener’s questions and all in all very high quality content, as you would expect from Robb Wolf! Topics vary from nutrition, health and lifestyle advice to fitness. A must listen!

WWW   –   iTunes

Revolution Health RadioRevolution health radio (Chriss Kresser)

Chriss Kresser is a self-described health skeptic and detective that debunks popular mainstream health myths. The podcast is full of practical information on how to prevent and reverse disease naturally. All provided information is well founded in scientific research, so expect top quality advice!

WWW   –   iTunes

The Primal Blueprint PodcastPrimal Blueprint podcast (Mark Sisson)

Mark Sisson entered the podcasting world lately and the wait was worthwhile. As you would expect from him, the content is high quality, all research based and in accordance with his “Primal” stance.

WWW   –   iTunes

The Fat-Burning Man ShowThe Fat-Burning Man Show (Abel James)

Don’t let that cover image fool you. He’ not (all) about the looks, his content is high quality. His interviewing skills really bring the best out of his guests, so the show is a worthwhile time investment.

WWW   –   iTunes

The Livin' La Vida Low-Carb ShowThe Livin’ La Vida Low-Carb Show (Jimmy Moore)

Jimmy Moore, the grandfather of Low Carb podcasting has been around for ages. And among 800 + shows, there are some really high quality guests, like Tim Noakes, Robb Wolf, Mark Sisson, Lorain Cordain, Vollek, Phinney, Attia, Taubes and many others. While Jimmy certainly needs some time to get used to, his interviewing skills are good so do search for interesting guest and have a listen!

WWW   –   iTunes

Ask The Low-Carb ExpertsAsk the Low Carb experts (Jimmy Moore)

A “sister” podcast to Livin’ La Vida Low-Carb Show, this one is more centered towards answering listener’s questions to Low Carb experts, which also include very prominent names!

WWW   –   iTunes

 

ENDURANCE SPORTS & OTHER

IMTalkIM talk (Bevan James Eyles, John Newsom)

This one is all about triathlon with emphasis on Ironman triathlon. Weekly news, often some knowledgeable guests, coaching tips and some random fun facts thrown in between. Only for triathletes!

WWW   –   iTunes

IMTalk's Legends of TriathlonLegends of triathlon (Bevan James Eyles, John Newsom)

With the same podcast authors as IM talk, this show brings you on monthly basis the interviews with the legends of triathlon. Really interesting podcast for the sport historians among us, with reflections of how the sport was back in the days and how it developed.

WWW   –   iTunes

Competitor radioThe Competitor radio (Bob Babbitt, Paul Huddle)

The triathlon legend, Bob Babbitt, along with co-host Paul Huddle brings interviews with various interesting people from endurance world. Mainly they are athletes, with some coaches or race organizers thrown in between. Bob’s history knowledge is remarkable, so he’s able to bring the very best out of all guests, so the show is really entertaining.

WWW   –   iTunes

firstoffthebikeFirst off the bike

Podcast from down under, where the creators of the popular firstoffthebike webpage provide their insights to current triathlon action. Includes quite a lot of joking so be prepared for a lively listen.

WWW   –   iTunes

brlogBrlog (Jan Kok, Samo Stergel)

New Slovenian podcast with interesting guests. Quite rough language, raw content and provoking debates. Not triathlon related, though nutrition & lifestyle is often discussed. Promising!

WWW   –   iTunes

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Training Low

Carbohydrates are undisputedly ergogenic aids for endurance exercise training. There basically isn’t a single study out there that shows a negative effect of carbs on performance. So when going Low carb in training period, your training performance will suffer, either in volume, intensity or RPE (rating of perceived exertion). I finally managed to perform an analysis of my key training periods before Hawaii Ironman triathlon 2012 (High Carb) and before Hawaii 2013 (Low Carb), that confirmed my initial observations and findings from scientific literature.

I compared the last 14 weeks of training heading into Hawaii Ironman in 2012 or 2013 (three 4-week training blocks + 2-week taper), as this is considered the most important training period before Ironman race. In 2012 I was still on “traditional endurance” High Carb diet, in accordance with all guidelines and with no junk food. For 2013 season I changed to Low Carb nutrition at the start of the year, so the compared period in 2013 was well after adaptation to new nutrition (i.e. 8 months after the switch to Low Carb).

VOLUME COMPARISON

The first (and easiest) comparison is of course the volume of training, represented in km or hours.

B01101 Volume comparison

The numbers speak for themselves, as 11% reduction in total training time was hard to overlook even back when I was training for 2013 Hawaii. I averaged 3 h 03 min per day in 2012 and only 2 h 42 min per day in 2013. Only swim volume was greater in 2013, and that was due to broken ribs and arm lacerations in 2012, that limited my ability to swim. Both run (-18%) and bike (-18%) volumes were markedly lower in 2013, in accordance with previous observations, that I just couldn’t train that much. It wasn’t for the lack of time or motivation; it was just the volume that was killing me in 2013.

As far as the sleep goes, I averaged 9,0 hours of sleep per day in 2012 and 8,6 hours in 2013, so no major differences.

WORKOUT TYPE COMPARISON

The volume is only one determinant of training, with quality being probably more important. So the comparison of workout types may provide a better glimpse into changes between my 2012 and 2013 Hawaii preparation period.

B01102 workout type comparison

In running, I did a couple more interval training sessions and a couple of tempo and long distance workouts less in 2013 when compared with 2012. The major difference comes in other run workouts (i.e. recovery runs, “garbage miles”…), that I performed almost one third less in 2013! And the picture is almost identical for bike workouts in 2013, with the numbers of workout types quite similar except of “garbage miles” workouts (approx. one fourth less in 2013). So all in all, the quality of training was more or less comparable between 2012 and 2013, also confirming my initial feelings.

RPE, FATIGUE, WILLINGNESS TO TRAIN

As mentioned before, I also track Rating of perceived exertion, Fatigue and Willingness to train for every session. I assign a 0-9 value to each based on the following index:

Rating of perceived exertion Fatigue Willingness to train
1 – Very light
2
3 – Fairly light
4 – Moderate
5 – Somewhat hard
6 – Hard
7 – Very hard
8
9 – Maximum
1 – Feeling new
2
3 – Rested
4
5 – Average
6
7 – Tired
8
9 –Destroyed
1 – Very High
2
3 – High
4
5 – Average
6
7 – Low
8
9 – Zero

So another possible comparison between years could be based on RPE, Fatigue and Willingness to train criteria. RPE is excellent measure of how hard I went in each session (i.e. intensity) while Fatigue and Willingness to train are good indicators for overtraining status. By comparing these indicators for key workouts, I can get another view of the training quality.

I averaged these indicators for key workouts (i.e. interval, tempo or distance workouts) and for “garbage miles” workouts (i.e. all other).

B01103 RPE, FATIGUE, WILLINGNESS TO TRAIN

When looking through results, no difference appears in “garbage miles” workouts, whether they were run or bike workouts. This would indicate that intensity was the same as well as Fatigue level and Willingness to train. But when looking at averages from key workouts (i.e. intervals, tempos and distance sessions), the most notable difference is RPE, being quite higher in 2013 for both run and bike workouts. While on first thought this would indicate higher intensity and quality of key workouts in 2013, I would most probably ascribe that to typical characteristic of Low Carb training. Namely, for a given workout performed at lower muscle glycogen content (which is the case in Low Carb training) the RPE is higher at the same intensity or power. This fact is well established and proven in scientific literature, as subject always report higher RPE on Low Carb for the same workout intensity in comparison to High Carb.

Also, the track run workouts indicate the above mentioned fact of higher RPE at same pace as well. In 2012 I was performing 10x400m run repeats at 74 sec with average HR 150 bpm and 60 sec rest periods in between, while in 2013 I could only do 77 sec 10x400m repeats with average HR 150 bpm. But on 90 sec rests, so the overall intensity was substantially lower in 2013, albeit at higher RPE!

MY 2013 NUTRITION

Unfortunately, I do not have any nutrition data for the last 14 weeks before 2012 Hawaii when I was training High Carb Low Fat, but I would guesstimate that I was consuming well over 500 g of carbs per day. Probably more in 600 – 700 g region, as only my usual (cereal) breakfasts consisted of more than 200 g of carbs!

I started tracking my nutrition intake in 2013, so I have complete nutrition data for whole year. In last 14 weeks of training for Hawaii in 2013, my average daily carb intake was 199 g on 5.011 kCal consumption.

B01104 average nutrient intake

Average fat intake was 360 g, while protein at 231 g, which means that I got almost 2/3 of my energy from fat! As far as food groups goes, they averaged out as follows.

B01105 average food groups

CONCLUSION

Quite evidently, the most important training period (14 weeks before an Ironman) was lower in volume and at best similar with regards to quality in 2013 when compared to 2012. But as stated before, training performance is of minor importance with regards to race performance, as I train for races and not for training “bragging rights” 😉 The end result of different training approaches taken in 2012 and 2013 can be nicely summarized by the following graphic:

Comparison of 2012 and 2013 Ironman Hawaii race performances (2013 was Train low Race high Carb approach)

Comparison of 2012 and 2013 Ironman Hawaii race performances (2013 was Train low Race high Carb approach)

So where did this 38 minute (7%!) improvement come from? Some of it was evidently from better weather conditions, some were undoubtedly because of additional endurance training year, additional experiences… And I believe the major factor was also a change in nutrition. As far as I experienced until now, the Train Low Race High approach with regards to carbs has two major advantages:

  • Smaller reliance on carbs for fuel and correspondingly greater fat burning capacity, which means lower chances of bonking.
  • Greater training adaptation at lower (or the same) training stimulus (i.e. intensity and volume).

Especially the second advantage is most often overlooked and seldom mentioned. This may also be the consequence of quite limited research on this topic, as you can basically count studies that deal with this question on the fingers of one hand! But sadly, this advantage is in my opinion also one of major reasons, why people don’t stick with Low Carb training approach. They only see the reduction in performance in training, get scared and conclude that they are not suited to Low Carb.

In my opinion, based on my experiences gather so far and with regards to studied scientific literature, I could compare Train Low Race High Carb approach to altitude training. You are training at tougher conditions (higher altitude or lower muscle glycogen content) so that the races seem easier (sea level altitude or full muscle glycogen)!

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ŽIVLJENJE S FOTROM TRIATLONCOM IN Z NJEGOVO POSEBNO PREHRANO

Je hotela imeti tudi svojo sliko na mojem blogu.
Sem ji rekel, da samo slika ne bo šla, bo treba nekaj zraven napisat.
Je rekla OK.
Sem rekel brez dlake na jeziku in šel za uro na spinner.
Tole je ratalo. Necenzurirano, nelektorirano…


 

ŽIVLJENJE S FOTROM TRIATLONCOM IN Z NJEGOVO POSEBNO PREHRANO

Ok, najprej naj povem, da je njegova paleo prehrana kar spremenila moje bivanje pri njem.

Najprej so mi bile vse jedi zanič.Najbolj me je motilo laneno seme.Naprimer pizza ali polpeti z laneno moko…

Zdaj pa k treningu in tekmam! Ko mi je prvič povedal, da gre na Hawaje sen bila hkrati vesela, navdušena, presenečena in vznemirjena.Moje misli so vse pogosteje uhajale k strahu, da se mu bo kaj zgodilo.Tistih nekaj mesecov sem se spraševala ali bo ali ne bo.Olajšanja, ko sem ga naposlet spet videla ne bom pozabila.Za druge Hawaje ne bom izgubljala besed, dodam lahko samo navdušenje in nekakšen ponos nad očetovim rezultatom.Na drugih manjših triationih ni imel treme, je pa priznal, da jo ima pred Hawaji!

Vsak torek se dobimo pri babici in dedku.Takrat se oči in stric(tudi on je triatlonec) najpogosteje pogovarjata o treningu in tekmah.Večinoma mi je takrat dolgčas.Ponavadi mi oči takrat pokaže slike in video posnetke.To pa mi je všeč.

Zadnjih nekaj vikendov imamo tako kombinacijo, da ob sobotah hodimo v hribe ob nedeljah pa se hodimo kopati.Oči me je poskušal navčiti plavti kravelj.Najprej s plovcem.Ampak so se moje noge dvignile, glava pa je ostala v vodi.Kolesa ne znam voziti, tečem pa tudi ne preveč hitro.Tako, da jaz ne bom triatlonka!

 Ajda Rojnik, 9 let

B00301 My daughter & me

 


 

She wanted a picture of herself on my blog.
I said only picture won’t go, there needs to be text as well.
She said OK.
I said don’t mince words and went for an hour on spinner.
The following came out. Uncensored, unedited… (only translated from Slovene)

THE LIFE WITH MY DAD TRIATHLETE AN HIS SPECIAL DIET

Okay, first let me say that his paleo diet changed my life with him.

First of all, all dishes sucked. I was most bothered by linseed . For example, pizza or burgers with flax meal…

Now to training and races! When I first heard that he will go to Hawaii I was happy at the same time, excited, surprised and thrilled. My thoughts increasingly escaped the fear that something will happen to him . Those few months I was wondering whether it will or won’t . The relief when I finally saw him again I will not forget. For his second Hawaii I won’t lose words, I add only kind of enthusiasm and pride of my father’s result. On the other smaller triathlons he did not have stage fright , but admitted that he was nervous before Hawaii !

Every Tuesday we meet at Grandma and Grandpa . At the time, he and uncle ( he’s triathlete as well) frequently talk about training and races. Mostly I am bored at the time . Usually my father then shows me pictures and videos . I like that.

The last few weekends we have such a combination that on Saturdays we walk in the mountains on Sunday we go swimming . Father tried to teach me freestyle . First with a pull buoy. But my feet surfaced and the head remained in the water. I cannot ride bike and I’m not running fast. So that I will not be triathlete !

Ajda Rojnik, 9 years

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