30-40 Mins Cross Training
Jiu Jitsu class was the order of the day for this workout. The warm up was decent but most of the cardio comes from sparing at the end. For those who don't know what Jiu Jitsu is, more to come on that...for now here's the link to our club:
Republic BJJ
Thursday, February 28, 2008
Tuesday, February 26, 2008
Week 1 - Day 2
Rest Day
Today is a rest day after only one day. It's needed on my part. I'm fighting off a cold and I had a tough Jiu Jitsu class on Saturday along with a really tough workout on Sunday.
As part of this blog I'm going to include some general info that I've collected over the last few years.
First some diet stuff that I truly believe in. Do as I say, not as I do. I have read an incredible amount of junk on sports nutrition and nutrition in general. I say nutrition because I'm not a fan of the nutrition content of say, a low carb diet.
John Berardi is a sports nutritionist who has put out some fantastic stuff. I'll summarize and add to his 10 habits of good eating below.
Habit 1: Eat every 2-3 hours.
Pretty simple. Higher metabolism, more rock solid blood sugar levels, less ups and downs etc.
Habit 2: Eat complete, lean protein with each feeding opportunity.
If you're an athlete, your muscles will be looking for protein constantly.
Habit 3: Eat vegetables with each feeding opportunity.
This is just good nutrition in general. Although the author of the habits may not agree, I think fruit is interchangeable here.
Habit 4: Eat veggies and fruits with any meal; "other carbs'' only after
exercise.
This rule is meant to cut people off from eating high glycemic carbs such as white pasta and bread. I believe there are a time and place for these types of carbs (post workout) but as long as you don't abuse it, low glycemic carbs (oatmeal, whole wheat pasta and bread) add fiber and other nutrients that help us.
Habit 5: Eat healthy fats daily.
Every chance I get I'll toss down a couple of fish oil caps with a meal. The metabolic boost you get burns the digested oil off and then some.
Habit 6: Don't drink beverages with more than 0 calories.
I think this one is huge. Chugging a glass of OJ because you're thirsty is a bad habit and one a lot of people do. The proper solution: eat an orange and drink a glass of water. Fewer calories and more nutrition. I think there is one exception to this rule: skim milk. Once again, various nutrients as well as protein. However, this one has been hotly debated for years. If you're trying to get down to 4% body fat, yeah, maybe no milk.
Habit 7: Eat whole foods instead of supplements whenever possible.
This rule says "If you can, eat a chicken breast rather than drinking a protein shake". I agree. However, protein shakes are very handy when you're trying to consume protein with each meal. Some people go to hell with it and drink 4 shakes a day. There's a middle ground there somewhere!
Habit 8: Plan ahead and prepare feedings in advance.
I think this is huge as well. Anytime my diet comes off the wagon it's usually a result of not having an adequate meal plan for that week. I'll also add that there are certain veggies you can chop when you get home from the store and stick in a ziplock bag. Mushrooms, onions and various peppers can be chopped ahead of time. Keep this and a bag of spinach on hand and you'll never have a decent excuse to not make a salad.
Habit 9: Eat as wide a variety of good foods as possible.
You'll get sick of plain oatmeal, chicken breasts and brown rice reeeeally quick. I have found that as I've varied the amount of "safe meals" I can cook, I've gotten better at using them more often.
Habit 10: Plan to break the rules 10% of the time.
I'm sitting at about 30% right now.
Jon Barry's Added Habits:
Habit 11: Wherever you can, add fiber.
As Berardi once said, if people said "Got Fiber?" instead of "Got Milk?" we'd have a healthier country.
Habit 12: Limit the Coffee
Whenever I can, I'll drink water or green tea to replace my coffee need. This helps stabilize energy as well as hydration.
I just pulled these off the top of my head. I'm sure there will be more.
That's it for now, any questions, post to comments.
Today is a rest day after only one day. It's needed on my part. I'm fighting off a cold and I had a tough Jiu Jitsu class on Saturday along with a really tough workout on Sunday.
As part of this blog I'm going to include some general info that I've collected over the last few years.
First some diet stuff that I truly believe in. Do as I say, not as I do. I have read an incredible amount of junk on sports nutrition and nutrition in general. I say nutrition because I'm not a fan of the nutrition content of say, a low carb diet.
John Berardi is a sports nutritionist who has put out some fantastic stuff. I'll summarize and add to his 10 habits of good eating below.
Habit 1: Eat every 2-3 hours.
Pretty simple. Higher metabolism, more rock solid blood sugar levels, less ups and downs etc.
Habit 2: Eat complete, lean protein with each feeding opportunity.
If you're an athlete, your muscles will be looking for protein constantly.
Habit 3: Eat vegetables with each feeding opportunity.
This is just good nutrition in general. Although the author of the habits may not agree, I think fruit is interchangeable here.
Habit 4: Eat veggies and fruits with any meal; "other carbs'' only after
exercise.
This rule is meant to cut people off from eating high glycemic carbs such as white pasta and bread. I believe there are a time and place for these types of carbs (post workout) but as long as you don't abuse it, low glycemic carbs (oatmeal, whole wheat pasta and bread) add fiber and other nutrients that help us.
Habit 5: Eat healthy fats daily.
Every chance I get I'll toss down a couple of fish oil caps with a meal. The metabolic boost you get burns the digested oil off and then some.
Habit 6: Don't drink beverages with more than 0 calories.
I think this one is huge. Chugging a glass of OJ because you're thirsty is a bad habit and one a lot of people do. The proper solution: eat an orange and drink a glass of water. Fewer calories and more nutrition. I think there is one exception to this rule: skim milk. Once again, various nutrients as well as protein. However, this one has been hotly debated for years. If you're trying to get down to 4% body fat, yeah, maybe no milk.
Habit 7: Eat whole foods instead of supplements whenever possible.
This rule says "If you can, eat a chicken breast rather than drinking a protein shake". I agree. However, protein shakes are very handy when you're trying to consume protein with each meal. Some people go to hell with it and drink 4 shakes a day. There's a middle ground there somewhere!
Habit 8: Plan ahead and prepare feedings in advance.
I think this is huge as well. Anytime my diet comes off the wagon it's usually a result of not having an adequate meal plan for that week. I'll also add that there are certain veggies you can chop when you get home from the store and stick in a ziplock bag. Mushrooms, onions and various peppers can be chopped ahead of time. Keep this and a bag of spinach on hand and you'll never have a decent excuse to not make a salad.
Habit 9: Eat as wide a variety of good foods as possible.
You'll get sick of plain oatmeal, chicken breasts and brown rice reeeeally quick. I have found that as I've varied the amount of "safe meals" I can cook, I've gotten better at using them more often.
Habit 10: Plan to break the rules 10% of the time.
I'm sitting at about 30% right now.
Jon Barry's Added Habits:
Habit 11: Wherever you can, add fiber.
As Berardi once said, if people said "Got Fiber?" instead of "Got Milk?" we'd have a healthier country.
Habit 12: Limit the Coffee
Whenever I can, I'll drink water or green tea to replace my coffee need. This helps stabilize energy as well as hydration.
I just pulled these off the top of my head. I'm sure there will be more.
That's it for now, any questions, post to comments.
Monday, February 25, 2008
Week 1
I've decided to keep a journal of my progress on my way to Bloomsday 08'. As it goes on, I'll have training updates, some diet info as well as some general fitness comments.
For those of you that don't know, Bloomsday is a 12 km road race (running) held in Spokane, Washington annually. There are usually about 50,000 participants or more. I have a couple of uncles in Alberta who have done it before and wanted to do it this year so I figured it would have been a good idea.
I decided to use the same training schedule as is posted for the Tely 10 (16 km). I figure if I'm trained for the Tely, I'll have no trouble with Bloomsday. Also, the Tely 10 schedule leaves Wednesdays and Saturdays open for cross training. Those are the days I train Jiu Jitsu. It's a good fit. I'm certain I'll also do some weights and Crossfit along the way (more on Crossfit later).
Today was Day 1.
As posted on the Tely 10 website:
Easy Run 25-30 minutes 65-70% Max HR
Max heart rate for a 24 year old man = 220-24 = 196 bpm
70% of 196 is 137 bpm.
Personally, I have a fairly high heart rate in general. Especially in the evenings. I think a lot of it is from the coffee I drink as well as naturally being a hyper person. However, I'd like to get it down a fair bit through this training and this blog will help me track it.
My run today was on a treadmill. It's currently still to wintery in Newfoundland for my liking (Feb 25th, 20 cm of snow on Saturday).
Run:
30 min
5 miles/hr
153 bpm mid run.
5 miles an hour is incredibly slow. I don't even know if I can run that slow if I'm on pavement but on the treadmill I always feel a little awkward and everything is a little quicker. I was never short of breath and didn't sweat a whole lot.
Good first day I think. Tomorrow is a rest day and I'm fighting a cold so I'd say I'll be taking it.
For those of you that don't know, Bloomsday is a 12 km road race (running) held in Spokane, Washington annually. There are usually about 50,000 participants or more. I have a couple of uncles in Alberta who have done it before and wanted to do it this year so I figured it would have been a good idea.
I decided to use the same training schedule as is posted for the Tely 10 (16 km). I figure if I'm trained for the Tely, I'll have no trouble with Bloomsday. Also, the Tely 10 schedule leaves Wednesdays and Saturdays open for cross training. Those are the days I train Jiu Jitsu. It's a good fit. I'm certain I'll also do some weights and Crossfit along the way (more on Crossfit later).
Today was Day 1.
As posted on the Tely 10 website:
Easy Run 25-30 minutes 65-70% Max HR
Max heart rate for a 24 year old man = 220-24 = 196 bpm
70% of 196 is 137 bpm.
Personally, I have a fairly high heart rate in general. Especially in the evenings. I think a lot of it is from the coffee I drink as well as naturally being a hyper person. However, I'd like to get it down a fair bit through this training and this blog will help me track it.
My run today was on a treadmill. It's currently still to wintery in Newfoundland for my liking (Feb 25th, 20 cm of snow on Saturday).
Run:
30 min
5 miles/hr
153 bpm mid run.
5 miles an hour is incredibly slow. I don't even know if I can run that slow if I'm on pavement but on the treadmill I always feel a little awkward and everything is a little quicker. I was never short of breath and didn't sweat a whole lot.
Good first day I think. Tomorrow is a rest day and I'm fighting a cold so I'd say I'll be taking it.
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