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Headcase Ironman

~ Raising funds to help find a cure for Glioblastoma Multiforme (GBM) brain tumours.

Headcase Ironman

Category Archives: David’s Posts

Come on

18 Tuesday Mar 2014

Posted by Editor in David's Posts

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David: 8 weeks to go, last week was a good one regards training, pushed hard each day. Tried a different patten, I doubled up each day, swim & bike, bike and run made for a hard week but I felt good come the weekend. It feels that I’ve done more this year and overall I feel stronger BUT time will tell.

It’s good to stop and think why are we doing this and it’s for two reasons a personal challenge & to help fight against this horrific cancer, it’s real and it happens please help us to make a small difference share this and make the difference. 

360 medical

03 Monday Mar 2014

Posted by Editor in David's Posts

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David: So a interesting 3.5 hours at my full inside out up side down medical. All stats all looking good all major readings came back in good form. The last part was my cardiovascular, so when I was shown into the room with a Bike I thought happy days, I was linked up to a million wires including blood pressure and then asked to start. All very good pushed on as the pressure was increased, the Doctor looked at me and asked “you ok?”

“Why” I ask,

“it’s just your heart rate is not going up very quick and I have increased the pressure a fair bit!!!”  

“I feel fine” I say, 15 mins later I complete the test and my recovery rate is above average for a man as young as me. 

Star wars

I’ve had my diet tweak a little bit to help with increased energy levels and to help maintain these as I train 

All in all the Tri game must be doing me some good. 

I would recommend a full 360 check to everyone who can remember watching the first Star Wars film when it came out. 

Race preparation…

01 Saturday Mar 2014

Posted by Editor in David's Posts

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David: Ok ok, so our bike ride today, as I have been told many times plan, plan, so last night I set out my kit and made sure I had all the correct stuff, I then bought a number of new bars as part of my testing to see which energy bars work best, Tony turns up at 6:45 we load car and head of the the event. We arrive in plenty of time get the bikes set up and go to set of to check in. Ah no bloody helmet and bars or gloves ( bloody cold) bad thoughts slow turn into good thoughts as I think opportunity to purchase a new helmet 🙂 but no they lent me one 😦

Great ride

The Senior Team…. Before & After

09 Sunday Feb 2014

Posted by Editor in David's Posts, Peter's Posts, Tony

≈ Leave a comment

Tags

Brain, Cancer, GBM, ironman, triathlon

And holding on tightly but not entirely successfully to the hair.

From….
1616337_10152132004224268_796477103_n
To…..
SONY DSC

After 10th May we expect…..

men_s_zone3_victory

Image

Strategy Planning

07 Friday Feb 2014

Tags

Cancer, GBM, headcase, ironman, russell, triathlon

SONY DSC

Posted by Editor | Filed under David's Posts, Editor's Posts, Peter's Posts, Tony

≈ Leave a comment

Its all about balance

02 Sunday Feb 2014

Posted by Editor in David's Posts

≈ 1 Comment

Tags

Brownlee, Cancer, GBM, headcase, Mallorca, russell, triathlon

balance
So end of another week, this week needed a little more planning regarding the balance between, Family, work and training.

People think that Triathlons are made up of 3 disciplines, well it’s not true the reality is that its made up of the Swim, Bike, Run, Family, Work, Nutrition its all about finding the balance. Lets have another go this week.

Monday Mania

27 Monday Jan 2014

Posted by Editor in David's Posts

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10_7_Lars-Thulin-ima17240_A5David: Ok Monday and here we go again, Bike ride SMASHED Leaf Hill and Box Hill (cycle video) – 42.64k in 1 hour. Early start tomorrow off to Sweden !!!!!

Ahhh bless…

21 Tuesday Jan 2014

Posted by Editor in David's Posts

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How times have changed

Old Photo

Nutrition – the Science

20 Monday Jan 2014

Posted by Editor in David's Posts

≈ 1 Comment

Tags

blood sugar, carbohydrate, Metabolic efficiency

dinner

Time to start looking at the science behind what we are doing – clearly Fat is a great energy source, so lets use it. 

Metabolic efficiency training

The more efficient we are at burning fat, the more we can preserve our limited and precious carbohydrate stores, and the longer and faster we can go before we have to introduce sports supplements.

The body has approximately 80,000 calories stored as fat and only between 1,400-2,000 calories stored as carbohydrate, making fat a huge resource. Once your glycogen (carbohydrate) stores are empty, fat is metabolized into fuel, albeit very slowly and inefficiently—hence the dreaded “bonk.” Fat is a great energy source, as long as you have glycogen or supplemental sports nutrition along with it. Along with the performance benefits, ME training improves body composition and body weight, lowers triglyceride levels, stabilizes blood sugars and improves lipid profiles.

Strategy 1: Food combining
Athletes can work toward better metabolic efficiency by stabilizing blood sugar levels through modifying meal composition. When we eat a plate of carbohydrates (pasta, potatoes, bagels, cookies, etc.) the body releases insulin and suppresses the fat burning system. By eating a combination of carbohydrate, lean protein and healthy fat at each meal and snack, we stay full longer, release less insulin, stabilize our blood sugar and burn fat for energy.

Strategy 2: Nutrient timing
Although athletes benefit from sports nutrition supplements in training and racing, during the off season when the focus is on building a base, additional nutrition support is not needed. By having a metabolically efficient meal or snack before and after your two to three hour easy ride, water and electrolyte beverages are sufficient.

Strategy 3: Smart meal planning
It’s best to get carbohydrates from nutrient-dense whole foods such as fruits and vegetables, keeping your immune system and body healthy and strong. If you’re wondering how to put this all together, read on for a few examples of metabolically efficient meals.

Breakfast
-8oz Greek yogurt
-3/4 c blueberries
-1/4 cup granola

or

-1/2 cup oatmeal (uncooked measurement)
-2 hard boiled eggs
-one cup skim or soy milk

Lunch
-Chicken or Tempeh salad: 3 oz grilled chicken or tempeh, 1-2 cups spinach or lettuce,1 oz feta cheese, tomatoes, green and red peppers, mushrooms, onions, oil and vinegar.

-1 1/4 cup fresh strawberries

or

-Black Bean Soup with Turkey Sandwich: Small cup black bean soup, 1 slice whole wheat bread, 3 ounces sliced turkey, 1 ounce cheese, lettuce and tomato
-1 small apple or orange

Dinner
-Salmon and Veggies with Quinoa: 6 ounces salmon, 1 cup steamed broccoli with carrots, 1/2 cup brown rice or quinoa

-1 cup skim milk 15-18 red grapes

or

-Beef Tenderloin and Veggies: 3 ounces beef tenderloin, 2 cups leafy greens with carrots, red bell pepper, tomatoes, oil and vinegar or other vinaigrette as dressing.
-1 small sweet potato
-1/2 cup blueberries with 1/2 cup low-fat Greek yoghurt

Snacks

-1/2 large banana or apple with 2 tablespoons peanut butter
-Trail mix (almonds, sunflower seeds, walnuts, peanuts mixed with raisins or dried cranberries)
-cottage cheese and small piece of fruit or 3/4 cup blueberries
-carrot and celery sticks with hummus

 

Toe in the water

18 Saturday Jan 2014

Posted by Editor in David's Posts

≈ Leave a comment

Today was the first back to back test, just to see how things are!!!!

Swim : 1.2k 

Bike : 20k

Run: 5k

All things considered seemed ok, but still a lot to do. 

workout1

 

 

 

 

 

 

 

Rewarded with:
protein shake

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