The Nitty Gritty

Well, vacation time is certainly over! As mentioned, our coach from ww.Qt2systems.com did warn me that it was time to crank it up and get down to business. I vacationed and ate so well, my weight goals had to be adjusted. I’m motivated more than ever because of this and I am sort of pissed about it. Mary has been giving me a hard time because she thinks I’m too dialed into all of the details. She may be right, but she has never felt the pain and thrill of doing 140 miles!! I have a 1 out of a 100,000 chance of achieving my goal too.

I’m right into 16 Hours of training this week and will on average pace at 18 hours with a max in my histogram at 25 hour per week prior to taper for Lake Placid. The markets have been a mess and I’ve had late night meeting almost every night this week.

I’ve been working on my nutrition plan through all of last season with marathon running and topping out at Half-Iron Distance with my coach Jesse. Nutrition is a critical element of training and during race day. When I first started this journey I was not following a regimented nutrition protocol. A typical day without a solid nutrition plan resulted in my wanting to crawl under my desk and sleep, especially after swimming 4-5,000 meters. Five year ago I weighed almost 200 lbs. Mid-Iron year last year I weighed 160 lbs. I’m 154lbs’ (Post Italy 4 lbs) now and my expected race weight by 7/20/09 will be 142, lbs to achieve ideal power vs. performance.

Many have asked what a typical day looks like for me. Below are training days during the week with the more intense workouts and volume coming on Saturday and Sunday. Included, is my eating protocol. You can see the goal is to have many small meals, going no longer than 2 hours between.
4:30AM Wake
4:40 Power-Bar with Sports Drink
4:45 Power Shot
5:00 SWIM for 1-1.5 Hours
6:00 Bike 1-1.5 Hours
6:30 Power Shot
7:15 Protein Recovery Drink
7:20 Fruit Smoothie, 1 Banana, 8 Strawberry’s, No-Sugar Apple Juice and Soy Milk.
8:30 Banana
9:30 Nut Mix
11:30 Builder Bar Protein Bar
12: Salad with Grilled Chicken
1:30 Apple
3:00 1 Cup Non Fat Cottage Cheese
4:00 Power Shot
4:15 Run 1-1.5 Hours
4:45 Power Shot
5:30 Dinner Lean meat with Vegetable
6:00 Faye Yogurt with Grapes
8:00 Whey Protein Shake
9:00 Bed-time
Saturday and Sunday is basically the same except the bike ride last around 3.5 hours and Sunday its bike and run with the run lasting the longest during the week.