whats your biggest challenge? lets discuss
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Probably the inability to close my hands fully due to swelling or feel my grip when I bench or deadlift is my most notable challenge.2
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healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »type what your biggest challenge is when it comes to meals or workouts? i will provide some answers! include your goal and how long you have been trying
I'm not entirely sure of the best fueling strategy for a 50 mile ultra with a 10K and Half Marathon the following morning.
What sort of suggestions would you have?
Are you going for time or just for fun? And what do you eat currently? Do you carb load? Any cramps?
For the 50mi I'm aiming for less than 13 hours. There is quite a lot of elevation on the route. For something like that, even with carb loading, I'm going to burn out of glycogen by about 3 hours, so I'd be curious what you think about the intake options during the race.
I'm also wondering what to eat after the 50mi, that's going to consume a lot of energy and I'm anticipating eating a lot before the races the next morning.
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healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »type what your biggest challenge is when it comes to meals or workouts? i will provide some answers! include your goal and how long you have been trying
I'm not entirely sure of the best fueling strategy for a 50 mile ultra with a 10K and Half Marathon the following morning.
What sort of suggestions would you have?
Are you going for time or just for fun? And what do you eat currently? Do you carb load? Any cramps?
For the 50mi I'm aiming for less than 13 hours. There is quite a lot of elevation on the route. For something like that, even with carb loading, I'm going to burn out of glycogen by about 3 hours, so I'd be curious what you think about the intake options during the race.
I'm also wondering what to eat after the 50mi, that's going to consume a lot of energy and I'm anticipating eating a lot before the races the next morning.
Are you taking any supplements?
Just multi-vitamins
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healthybydesign1 wrote: »healthybydesign1 wrote: »
Sometimes that's better than a bunch of woo being spouted by somebody in a presumed position of authority.
Speaking in general terms and not of any particular person or entity, of course.
Yeah damn us health professionals. I may work the shaming angle
What area of health care? Doctor, nurse, RT, occupational therapist, physiotherapist, EMS, etc?9 -
healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »type what your biggest challenge is when it comes to meals or workouts? i will provide some answers! include your goal and how long you have been trying
I'm not entirely sure of the best fueling strategy for a 50 mile ultra with a 10K and Half Marathon the following morning.
What sort of suggestions would you have?
I relied heavily on the glycemic index (GI) foods. When i carb loaded day before or hours before i ate from the low end spectrum of the GI and i would up my electrolyte drinks and foods. I also had some supplement sponsors so was on high carb low protien shakes and i would mix fruit in them.
During the runs i would have some foods high on the GI. Your body can only store so much calories when it comes to sugars so thats why i liked shakes.
With my workouts i did a good amout of loaded weight workout and superset to increase my lactate thresh hold and VO2 max with metabolic type workouts (ball slams, leg to upper body work) and a *kitten* load of stretch techniques
If I'm perfectly honest I'd probably have avoided the word salad and just gone for the basics.
For something of that distance I'd be recommending increasing calories for about a week before the event. Carb loading the night before is just going to leave undigested food in the gut, leading to GI distress by about 20 miles in.
Might have perhaps pointed out that the body can generally only absorb about 200-300 calories per hour, so by the end of a 50 miler you're going to be in significant calorie deficit. That plays into preparation for the following day, as there is a need to refuel, but go for that refueling over the course of about 4 hours of steady intake, rather than simply eating 2000 calories in one go.
The first time I did one of these type of events I made the mistake of eating too much in the evening, and felt quite queasy the following morning. I did one ealier this year where I was a bit more managed about the refueling, although that was only a 50k with a marathon the following day.
I'm also conscious that given the nature of ultra-running VO2Max related work has little value, so I'm curious about why you'd suggest that. Resistance work has a lot of value in injury resilience, but I'd generally just go for something really simple; deads, squats, bench press etc.6 -
MeanderingMammal wrote: »healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »type what your biggest challenge is when it comes to meals or workouts? i will provide some answers! include your goal and how long you have been trying
I'm not entirely sure of the best fueling strategy for a 50 mile ultra with a 10K and Half Marathon the following morning.
What sort of suggestions would you have?
I relied heavily on the glycemic index (GI) foods. When i carb loaded day before or hours before i ate from the low end spectrum of the GI and i would up my electrolyte drinks and foods. I also had some supplement sponsors so was on high carb low protien shakes and i would mix fruit in them.
During the runs i would have some foods high on the GI. Your body can only store so much calories when it comes to sugars so thats why i liked shakes.
With my workouts i did a good amout of loaded weight workout and superset to increase my lactate thresh hold and VO2 max with metabolic type workouts (ball slams, leg to upper body work) and a *kitten* load of stretch techniques
If I'm perfectly honest I'd probably have simply said that's outside my realm of expertise. Good luck to you.
Fixed it for you.
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I eat at a maintenance level during race week, being sure that I'm consuming plenty of liquids. My meals on the day before a race(triathlon) are as follows: A full breakfast that includes a significant amount of carbohydrates, followed by a lighter lunch and dinner to avoid any potential stomach upset. For hot weather races, I consume 16 oz water with packet of Precision Hydration 1500 electrolytes before bed. On race morning, breakfast (oatmeal, banana w/PB) is consumed 2.5 hrs before starting gun and includes a second dose of PH 1500 to top off electrolytes. Just prior to race start, often consume a gel and water. After exiting the swim, I consume 255-320calories/hr during the bike split, mostly in liquid form (EFS) supplemented by Clif shot blocks for added electrolytes. During the run segment, I consume mostly "on course" offerings from the aid stations, including bananas, pretzels, chicken broth etc. This has generally worked fine at the 70.3 distance, except in high temps, and it was also not adequate at the 140.6 distance. Symptoms have been dizziness, yawning and loss of focus more so than cramping.0
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MeanderingMammal wrote: »healthybydesign1 wrote: »MeanderingMammal wrote: »healthybydesign1 wrote: »type what your biggest challenge is when it comes to meals or workouts? i will provide some answers! include your goal and how long you have been trying
I'm not entirely sure of the best fueling strategy for a 50 mile ultra with a 10K and Half Marathon the following morning.
What sort of suggestions would you have?
I relied heavily on the glycemic index (GI) foods. When i carb loaded day before or hours before i ate from the low end spectrum of the GI and i would up my electrolyte drinks and foods. I also had some supplement sponsors so was on high carb low protien shakes and i would mix fruit in them.
During the runs i would have some foods high on the GI. Your body can only store so much calories when it comes to sugars so thats why i liked shakes.
With my workouts i did a good amout of loaded weight workout and superset to increase my lactate thresh hold and VO2 max with metabolic type workouts (ball slams, leg to upper body work) and a *kitten* load of stretch techniques
If I'm perfectly honest I'd probably have simply said that's outside my realm of expertise. Good luck to you.
Fixed it for you.
Indeed.0 -
healthybydesign1 wrote: »try working with more bands and natural workout like back on the wall raising arms up and down while keeping your whole body on the wall. you can still work with your lactate threshold type workouts. it will hurt but you need to build more muscle around the tear. It will heal and ive worked with a ton of clients to not have surgery and strengthen. stay away from loaded workouts all together but strengthen the spine and core so you dont start developing hip and back issues. It will travel down from the compensation your body is doing @AliNouveau
Not trying to be harsh bc it sounds like you think you are helping, but she did say she was going to see a doctor soon and that the physiotherapist said it was a large tear. So, it's probably best that you let the MD and physio advise her, especially since you haven't even laid eyes on her and have no idea the extent of the injury.
I'm not sure of your qualifications, and they may be appropriate for all I know, but without having seen her or having any MD recommendations based on actual test results, probably shouldn't develop a workout for her.8 -
What are your credentials? Specifically please.5
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