Nutrition

Part of my goal for IMWI was to use Generation Ucan for training and race day. As usual, I did that about half assed. Note to self:

This is soooo me. I know my body cannot tolerate carbs well, but I still "reward" myself at the end of a long workout, or I justify eating sugar because I am heading into a long run. This just doesn't work for my body. 

Generation Ucan is for athletes who have made the switch to be fat adapted. As a Type 2 Diabetic, you would think this would be a great plan for me. I actually do think it's a great plan for me; however, my lack of planning led to poor food choices throughout my training. 

If you remember in 2012, my entire body was breaking out in hives. I now have a theory as to why. I believe my blood sugars were out of control when I followed the normal recommended high carb diet for endurance athletes. In 2014, I trained primarily with Ucan. My hives remained under control. I still had the hives because I still did partake in carbs, but the hives were so much better.

Unfortunately, on race day, I had not completely dedicated myself to converting to a fat adapted diet. So I entered IMWI with this as my nutrition plan: 

Yes, pretty much a hot mess. Who uses Spree and Hot Tamales with Ucan? Someone who has not properly prepared. DORK!

Two months post race I am not following any plan. The weather has cooled and I'm still having issues with small patches of hives. Why? I think it's because my carb intake is still rather high. 

So.....what's my plan? During my training I listen to podcasts occassionally when running or biking. I listened to a podcast called the Paleo Runner and listened to Professor Tim Noakes. I swear he was describing me. A Type 2 Diabetic who works out regularly and is within my normal weight range. I started to do some research. I wanted to fly to South Africa and ask him to use me as his guinea pig! 

I am planning to switch my eating plan to a Paleo/Primal Blueprint/Low Carb High Fat diet. All I know is that my body does not deal well with carbs and when I eat a lot of carbs (especially in the summer) my body rejects the carbs by breaking out in hives. 

So....it's time to make a change. It's time to do what is right for my body, but also for my health. My goals are usually tied to workouts or races. My focus for November is food. Eating. Nutrition. Properly fueling my body.  My body will appreciate it. My doctor will love me for it. My family and friends will hopefully support me as I make this switch. Join me on my journey as I focus on fueling my body for a long, healthy life. 

Adjusting for Heat

Preparing for the heat on race day starts before the day of the event actually arrives. Planning for the heat is key to successfully crossing the finish line without the "woulda, coulda, shouldas". I want to cross the finish line at Ironman Muncie satisfied that I did the best I could under the circumstances.

The circumstances for Saturday? Weather in Muncie is now predicted to be 99. (Ugh I feel myself melting already.) So, what's an Endorphin Addict to do? Make adjustments.

1) Hydration: There is no time like the present to work on your hydration. A cool glass of ice water will be my constant companion for the next 48 hours. During the race, my aero bottle will be constantly filled with ice cold water as there is nothing better than clear, cold water to quench your thirst on the bike. I will also have another bottle on hand with Hammer Heed as well.

2) Sodium: Hammer Endurolytes - 2 capsules before the start of the race. Two capsules every hour during the race. Remember my goal? No cramps all the way to the finish line!

3) Adjust pace: On the bike, I will be using heart rate to monitor my progress and effort. The heat and humidity can elevate your heart rate so watching the upper limit will be key to staying in my zone even if it means my MPH are slower than expected. For the run pace needs to be adjusted 3 seconds per mile for every 5 degrees over 65. With temperatures expected to be around 99, that's almost a 33 second per mile adjustment.

4) What to wear? After last weekend's challenging bike ride in Louisville, I ordered two new products which I hope will help me manage the heat.

Desoto Cool Wings

First I ordered the Desoto Cool Wings. Another T3 member has the cool wings and wore them on Saturday during our ride. The material keeps the moisture close to your skin rather than wicking it away. According to Desoto,

As you sweat, the special moisture-radiating composition actually offers a cooling effect by dissipating the moisture through channels to the outside of the fabric and just the slightest breeze will cool you down. The fabric will be wet, yet you will be cool.

During the L'ville ride, I felt heat across my shoulder and neck. I'm hoping the Cool Wings will help keep my body temperature down and create a cooling affect which will help me handle the heat a little bit better than last weekend.

Skin Cooler Helmet Beanie

Second I ordered the Desoto Skin Cooler Helmet Beanie. The beanie fits under your helmet during the bike ride to help keep your head cool.

Hopefully, both of these products will arrive today and then we'll see how they work against the heat this weekend with a product review posted next week.

Training Day in L'ville

Back in January, August 26th seemed so very far away. It was comforting to know that I had lots of time to prepare for this mental and physical journey I was willing to put myself through; however, time is getting short and it's time to see if I'm ready for the challenge.

Cheryl & I with Louie, the Troll

The best way for me to prepare? Experience the challenge. Ride the course and endure. On Friday, we drove down to Louisville for an I AM TRI training day. 56 days to Louisville. Time to test my metal.

We arrived in Louisville late afternoon in time to drive the bike course. Not only to make sure we didn't get lost, but to begin the mental preparation. I've read the reports about the non-stop rolling hills which begin to wear on you. And unfortunately, I have never fully developed a friendship with hills. After driving the course, Awesome Cheryl was pretty quiet. I took a deep gulp and tried to breathe.

 Instead of dwelling on what we fear, we decided it was best to get some good food and enjoy some company. We met some otherT3members downtown at a restaurant called theTroll Pub Under the Bridge. Dubbed as a unique underground dining experience, the pub is located under the bridge in downtown Louisville. Typical bar food was the norm for the menu; however, we were able to find a few healthy options as well. I had the BBQ Chicken pizza which was quite scrumptious. Over dinner, we discussed the bike route and our game plan. The overall consensus seemed to be the using your small ring and NOT trying to hammer through. With temperatures expected to exceed 100, we all knew it was going to be long, tough day of training.

The Mighty O-HI-O

Saturday morning we made our way down to the yellow lot down by the river where we offered an opportunity to swim before starting out on the bike course. Some of our T3 friends were skipping the swim and heading straight out to the bike course due to the anticipated heat. We all gathered on the fishing docks behind Towhead Island waiting for Bob and John to provide us with the necessary information to have a successful swim during IMLOU. While waiting, I took in the beautiful calm of the Ohio River and soothing view of the Louisville riverfront. Suddenly, there was a stir on the fishing docks with people scattering here and there. I am not a squeamish person by nature so please keep that in mind when I say this. The biggest, ugliest, nastiest looking spider was crawling on the boat dock. Fortunately, one swimmer had his flip flops with him and promptly sent the nasty little creature to spider heaven. Murmurs of nervousness could be heard speculating on what else could be found in the Ohio River. We heard one woman even say, "I waited until I was done giving birth to swim in the Ohio River." Yes, the water looked dirty with a film of oil and allergy inducing agents skimming over the top. BUT I was here for a mission. I was here to experience the Ohio River and nothing was going to stop me.

I jumped in the river feet first. The water temperature was ideal. Not too cool, not extremely warm. I took a deep breath and started swimming in the channel behind the island. Because I wanted this to be a great experience for me, a true confidence builder, I focused on staying relaxed and counting my strokes. Bob from  I AM TRI arranged for two kayakers to be available to support the swimmers. We were able to swim as much as we wanted for the hour time frame; however, my goal was to simply experience the muck of the Ohio River and get out on the bike course. I finished 0.42 miles and felt incredible. Very calm and relaxed. I even had a few bumps and jostles to simulate race day. Even though I only completed a quarter of the actual race day swim course, I came out of the water happy and excited.

Cheryl & I checking out the water

After rolling our bikes out of the back of my van and lots of prep work, Cheryl & I were the last two to leave the Yellow Lot and head out on the bike course. Starting on River Road, we got about one mile before our first mishap. Just over the railroad tracks on River Road, I heard a yell from behind me. I looked back to see Cheryl turning around. She lost a water bottle off of her rear bottle holder. Really, that should have been a sign for how the day was going to go.

The first nine miles of the IMLOU bike route are relatively flat, but somewhat torn up roads. About the time you turn on to KY-1694 for an out and back, you need to be prepared to face some hills. As you head out on KY-1694, you get to enjoy a large downhill where I hit almost 30 miles per hour; however, if you take a moment and follow the breeze toward those who are coming the other direction, you will feel reality hit you in the face. Enjoy the downhills. Because what you enjoy now, you must climb on the return.

After KY-1694, we decided to stop at the first  I AM TRI  aid station. I refreshed my water bottle and had a slice of watermelon before heading out on the road again. Back on SR-42, I remember thinking how I felt pretty good and thought I was handling the day pretty well. Our next turn would be about mile 30 onto KY-393. As luck would have it, I dropped my chain going up a hill a KY-393. I was a little freaked out because I had never had to fix my chain before, but I was able to quickly get it back on even though I wound up with oil and grease on my shirt and hands.

IMLOU Bike Elevation

Finally, we were chugging along again when I suddenly had two thoughts:
1) I am hungry.
2) I need to go to the bathroom. No, really, I needed to go to the bathroom.

We were just short of mile marker 40 when I suddenly saw a sign for the  I AM TRI  aid station. I quickly turned my bike and turned into the aid station anxious for some food. Luckily, they had a wonderful daddy and daughter setting up drinks with bagel and peanut butter. I thought I had found a little slice of heaven. Unfortunately, I didn't find a bathroom, but I seemed to be better with food in my stomach.

As we were going through LaGrange, luck would strike again only this time she hit Cheryl upside the face. This time she dropped her chain halfway up a long hill. Things got worse as she tried to get started again, but fell off her bike. Her chain was on the small ring, but she couldn't get her gears to switch over. Together we decided to walk up to hill until we reached a local business and use their parking lot to get everything back in order. That was actually that first time I thought we might need to call the SAG wagon. However, we are tougher than that. We were able to get her gears shifted and get back on the bike course.

Soon enough we came up on the the next portion of the course I was dreading....Ballard School Road. The turn on Ballard School comes along quickly on a downhill. The road is narrow, twisty and STEEP.  There are two major climbs on this road and by the time I hit the top of the 2nd climb I was starting to feel nauseous. Finally done with Ballard School Road, we turned right on Old Sligo Road, but both of us were nervous about whether or not we were going the right direction. We stopped at an intersection to check the I AM TRI map and I felt a wave a nausea take over. Ugh. I was getting nervous about completing the 80 mile ride. The Old Sligo Road portion of the course is relatively short because we turn left on L'Espirit Parkway and then right on 153. Finally, we arrived at the mile 50 aid station.

IMLOU Bike Course

All I could do was get off my bike and grab some water. I needed a few minutes to just sit and cool off. We caught up with another T3 member who was struggling with the heat as well. Joe tried to talk to me, but I couldn't seem to say much. The idea of forming words was just too much for me at that moment. After drinking a bottle of water, I went in search of a toilet. It was finally time to purge and purge I did. I was feeling much better at this point. After refreshing my water, we hit the road once again.

Now we were on KY-42 on the backside of the loop which for IMLOU race day, we will have to complete two times. Now that thought was daunting! However, I could only think about what I was doing in the current moment and it felt like I was doing a lot, but going no where quickly. With 30 miles left, I thought I would see the miles click away, but I could not get my speed up and going. My average speed from miles 50-60 was below 10 mph. I even stopped by the side of the road at one point to rest in the shade again. The heat was getting to me. It seemed like forever before we passed the sign for 393 where we have to turn back to start our second loop.

The final 30 miles are mainly downhill when you average out the elevation; however, when you are riding it, you feel every single hill, every single slight include, especially on a day like Saturday where the pavement was 111 degrees.

For my final mistake of the day, I missed the turn on River Road. I heard Cheryl yell behind me. We stopped in a parking lot...or I should say she stopped and I crashed. I fell and dropped my chain. If it hadn't been for the two nice families who stopped to check on us, I probably would have spent the next 5 minutes cursing.

We turned back on KY-42 and found the correct turn on River Road. Unfortunately, it always seems that just when you think you are close to home it still feels like it is so far away. The final 9 miles of the bike course were the longest of my life. I was so thrilled to finally cross over those railroad tracks where Cheryl had dropped her water bottle so many hours ago.

Back at the Yellow Lot, T3 was waiting for me cheering me on helping me cross the hurdle. Because they are such thoughtful wonderful people, they had fresh, cold water bottles waiting for Cheryl & I. I slumped into the shade behind my van and chugged the cold water.

Once back home, members of T3 posted on Facebook about the lessons learned yesterday. Here is what I had to say.

I learned a few things yesterday. 1) I hydrated well. I don't think that was an issue. 2) I need to focus on nutrition. I need to find a way to make sure I am taking in nutrition on a regular basis....maybe set an alarm or something because I lose track of time. 3) The hills are hard, not fun, but they are doable. I just need to adjust my bike expectations. 4) Pride cometh before the fall. I will not be afraid to step off my bike if the heat is like yesterday on race day. What matters most is that I finish and hopefully without a hospital stay. 5) This is an experience, a challenge for me. I've always known it would be about 80% mental and yesterday proved that. I used to say I'll be grinning from ear to ear when I come out of the water, but now I know what I'll be facing on the bike. I may not be smiling quite as much as I'm running through my game plan for the toughest part of the day. 6) Time to hit the hills...over and over and over again.



When I think back about the day, I couldn't remember what nutrition I took in or when. My plan for IMLOU is write out my nutrition plan and put it my bike stem to remind me to eat. Also, I am trying to figure out how to set an alarm on my Garmin to remind me hourly to make sure I am ingesting enough calories. As I've learned, I need to focus on nutrition not only so I can complete my bike leg, but to fuel for the marathon which is yet to come.

Z3 High Octane Bars

Last week I attempted my first Century bike ride with several members from T3. My 100 mile ride was mainly fuel by Hammer Perpetuem, Hammer Heed and Gu Gels. I even had some Shot Bloks with me, but I didn't take any on the ride.  In the middle of my ride, my stomach felt a little bloated and I remembered thinking I would be in trouble if I had to get off my bike and run at this point. 

I am an avid podcast listener, primarily in the fitness and nutrition categories. (Go figure, huh?) Several podcasters including Ben Greenfield and Jon of Garden Variety Triathlon Podcast, discuss fueling concepts which go against the current high carbohydrate, pure glucose protocol. Ben Greenfield promotes a low carbohydrate lifestyle for the endurance athlete. Jon promotes a plant based diet for triathlons.

As a Type II Diabetic, fueling with pure glucose doesn't make sense to me. Sure, I know I need the fuel for my system, but what is it doing to my glucose levels? When the glucose burns off, will I bonk? All of these questions made me wonder about alternative fuels which can incorporate fat, protein and glucose while eliminating preservatives and additives. 

Most of the energy bars I've tried seem to have some type of icing or chocolate covering on them. Has anyone else thought about this? How am I supposed to eat this things without becoming a hot, sticky mess while eating coated energy bar in August in Louisville, KY??? 

I have found a mission. I am going to find the perfect energy bar which I can create (No laughing from those of you who know how little actual cooking or baking I do.) which isn't coating with sugar which will melt all over before I even have a chance to enjoy them.  

Mixing the ingredients

I put a request out on Facebook asking friends if they have any recipes for me to try and I got crickets chirping. So instead I decided it was time to check things out with my friend Google. I found a Z3 High Octane Bar. The recipe is simple, requires no oven (which is fabulous on a hot summer day where the temperature is 102) and contains fiber, fat, protein and carbs. Each bar contains 340 calories, 45g Carbohydrates, 5g of Dietary Fiber, 16g of Fat, and 10g of Protein. 

The ingredient list was simple and straight forward, which of course I need: quick oats, natural peanut butter (I chose Chunky), honey, chocolate chips, dried cranberries, flaxseed and whey protein powder. I also picked up supplies for an additional batch to mix up some bars using dried pineapple and white chocolate chips. Hey, if I'm going to do this,  I might as well have the flavors I really enjoy, right? 

Z3 High Octane Bars

After mixing together the ingredients, all you have to do is press the mixture into an 8x8 pan and refrigerate until ready to serve. I tried a square of the High Octane Bars and they were really quite yummy. I am still concerned about the melting factor considering the bars do have chocolate chips in them, but I thought was a good start to my quest for the perfect energy bar. I am going to package a couple into snack size baggies and try to use them this weekend during my practice ride on the IM-Louisville bike course. 

Do you have a recipe for a energy bar you would like me to test? Send it me! I'm on a mission!

Ironman Nutrition

Almost two weeks ago, I went to see the Good Doctor. I was more than a little stunned when he said my A1C which had normally been around 6.2-6.4 jumped to 7.1. OUCH! He asked me how my diet has been going and my immediate response was fine. 


However after reflecting more on it, I know what the problem is. I am working out so much at such a longer intensity that I feel like I'm constantly needing to fuel. When I first started training for IMLOU, I had a couple of workouts where I didn't have enough fuel to get me through my workouts. So I went the other way.....eat, workout, eat workout, nap, eat, workout. Enough already. I'm back to trying to focus on good nutrition. 


Speaking of which I listened to a Ben Greenfield podcast the other day with Dr. Stacy Sims. The podcast was full of great information for the actual race day. 

Ben Greenfield - Endurance Nutrition

Thumbs Up from the Good Doc

I met with the Good Doc today to discuss my hair-brained idea of doing an Ironman. As expected, the Good Doc was in complete support of my giving this a GO! He asked about my nutrition plan for race day and I admitted this was something which had me concerned. Most of what you read on race day nutrition discusses the importance of large doses of glucose. Yes, your body needs lots of glucose on race day. There is no doubt about it, but what is right for a diabetic? 


I recently discovered a new podcast by Jon called Garden Variety Triathlon. Jon completed his first Ironman in Florida on November 3rd of this year and discussed his race day nutrition plan. For Jon, the key to feeling strong throughout the day was taking in a small amount of fat as well as the glucose. He ingested Justin's Almond Butter in individual packets on the bike, drank Hammer Perpetual Coffee Latte and ate cannoli cookies. I'm not sure exactly what they are, but I'm sure I will figure it out with some more research. Jon's plan was based on maltodextrin plant based nutrition. Because of my concern about ingesting pure sugar, I may look into the idea of using the almond butter on race day. I also emailed The Intimidators to see if they could share their nutrition plan from IM-Wisconsin. They are going to check their files and let me know. See what I mean? They have FILES of information on nutrition. Yah, I can learn from them. I also found a good introductory article on Beginner Triathlete on nutrition for your 1st Ironman. 


The Good Doc also discussed the idea of getting a Constant Glucose Monitor,  CGM, for me to use during training as well as race day. I used one back in 2010 after I had growing concerns about high blood sugars after races. Unfortunately, with that CGM, I didn't have a display screen to tell me what my blood sugars were doing. Instead I had to keep a food & activity log and then the doctor's office reviewed my log and CGM results. Me, being the control freak that I am, did not like that very much. I want to touch, feel and see the results myself. So today the Good Doc gave me a copy of my results to review. Yay me! He's hoping one of the companies he works with closely will be able to provide a CGM for me. He's also going to discuss my situation with his office diabetic educator to see what kind of plan would be best for me. 


After the race, I will need to monitor my blood sugar every 2 hours for up to 7 days to make sure I don't develop hypoglycemia. Hmmm, doesn't that sound like fun? 


Man, this sure would be a lot simpler if I didn't come from such a bad gene pool. On the flip side, it certainly does make me think a lot more, plan a lot better and prepare for just about anything that will come my way.