Sports Nutrition Saturday

I’m going to periodically chronicle my nutritional experiences as I go through ironman training. For a 10-17 hour event like Ironman, proper fueling is a critical component of your race day success.  Improper fueling, whether too much/not enough/not right can override all of the physical and mental training that you’ve been through for the past six months to two years, so it’s important to figure out your nutrition through training.  Please note that I am not a dietician or a coach, so what I am sharing is my own experience. Your experience may be different.  For advice, please seek out a sports nutritionist or qualified coach.  

So far in our shorter training blocks thus far, I’ve been using Nuun, and recently started using the Ironman Perform sports drink, since that’s out on the course.  So far that’s been working well for me (which is a surprise given my challenges with finding good sports drinks over the years!)

Today, I had a two hour ride on the books, followed by a transition run.  I wanted to see how the Ironman Perform would work with my mainstay from the 2013 season, Hammer Perpetuem. I decided I’d take a shot of the caffe latte Perpetuem paste every 40 minutes (starting 20 minutes into the ride), and drink the Perform throughout.  Water as well.

Less than half an hour into the ride, I started feeling my stomach. Being full. I know I didn’t properly fuel the night before for this training ride, so I wasn’t sure if this was the bottle of wine talking back to me.  It didn’t feel like that.  I was definitely noticing it again after the first hour. Thankfully I didn’t have to go to the bathroom; it was all higher up in my stomach. Since this is early on in training, I decided to take the 1:40 paste shot but did not feel like I needed to eat. I worked on spacing out in between that shot and drinking perform again.  By the time I got off the bike at two hours, I was feeling a bit better.

For the run afterward, I had a bit of water and no issues.

Analysis:

I think I had “delayed gastric emptying” going on after searching through Anatomy of a Gastroenterologist’s blog.  Also, after looking at what I took in, against my coach’s recommendations for intake, I did not meet the mark in hardly any of the key areas (caloric consumption, carbs, sodium).  Clearly I’ll need to plan a bit better for next time.

runnerbloat

WIAW: Pasta Making Class

On Saturday Mike & I took a Pasta Making Class at a nearby cooking school / foodie heaven called the Cooking Fools that we’d received as a Christmas gift.

Overall I had a lot of fun at this class, and enjoyed the hands-on nature of making pasta.  It was a BYO class, so we picked up a bottle of chardonnay just prior to going into the class.  On the class itself, I liked being able to see what the instructor did, and then copy that.  I’m not sure I’ll make homemade pasta myself, but it’s not that hard so, maybe I’ll try my hand at it one of these days.

 

Steps to make pasta:

1. Make your dough. Make little dough balls and set aside to proof slightly.

pasta dough balls

dough balls & wine :-)

ingredients pasta class

dough balls under our work station!

 

2. Prep the sauces & fillings.  Or drink some wine while you’re here.

He's making a ricotta filling for ravioli

He’s making a ricotta filling for ravioli

3. Roll out your pasta dough using the pasta-making machine.  We only used the flat setting, and then cut our pastas to shape.

IMG_2947

4. Cut your pastas to shape.  For ravioli, add the filling.

Filling the ravioli

Filling the ravioli

5. For ravioli, press them down before you cook them!

 

IMG_2952

6. Place the pastas on a tray before you cook them.

pasta ravioli on tray

 

 

 

Paparadelle criss-cross!

Paparadelle criss-cross!

7. Eat & Enjoy! Food coma.

IMG_2942

Thanks to Jenn from Peas & Crayons for hosting the What I Ate Wednesday Link UP!

Have you ever taken a cooking class?  Yay? Nay? 

Monday Moves & Factor 75 Review

Happy President’s Day!

I am happy that we have Monday off today for work and I’m able to do more prep for the week ahead.  Meal Prep, school prep, work prep. & Rest prep!

This weekend was nice & slow as I had some workouts, some resting, and some good food!  Breaking Whole 30 early meant it was a little easier to go out to dinner, so we had an impromptu date night on Friday, and then our official Valentine’s Dinner on Sunday evening.  (BTW – if anyone is looking for a fun place to go out to, the Savoy is a great option & regularly seems to be on Groupon! #valentinesdeal)

Factor 75 Meal Delivery Review

Last week was crazy, but one of the things that helped me from fully starving was that I had meals delivered to work from Factor 75.  I’d won these meals through a giveaway on Chicago Triathlon Bloggers and was eager to try them out.  I’d known that my meal-planning weaknesses would make the training & staying Whole30 hard, so I was excited to use these as soon as I won them.

Factor 75 is a Chicago-based company that (according to Nicole’s interview) “believes in living life to the fullest and making moments that matter. We exist to fuel people’s desire to thrive by preparing and delivering freshly made meals designed to enhance mind and body. Not only do we design our meals to give your body the nutrients it needs to perform at its best but they are delicious as they are healthy! Through Factor 75, our customers get to enjoy the food they love while freeing hours of their day to spend enjoying the activities they love.” (source)

So I ordered two Paleo dishes as the closest options for Whole30: the butternut squash lasagna (since I had been missing my pastas) and a salmon-grapefruit salad meal.

When the meals were delivered to my office, they came in a very cute & functional lunch bag with a mini ice-pack inside.
Factor 75 lunchbag And I dug right into my first meal, one of the butternut squash lasagnas!   I found the lasagnas to be tasty, although it was a little complicated to heat up.  You had to cut up the lasagna pieces, and you were supposed to remove the spinach greens from the side.  Since I’m lazy, I just left the greens in, but did cut up the lasagna.  No harm done on the spinach side of things!  Other than that, it was good to go!  It was tasty, maybe a little watery on the {no pasta} lasagna side, but definitely a healthy and easy lunch!

 

Factor 75 Butternut Squash

I also had the salmon and grapefruit salad one day and that was VERY good!  I didn’t even heat it up (that’s how busy my week was!) and it was delicious.

 

Pure Barre

Emily invited me to join her at a new-to-me fitness activity called Barre workouts!  We went to Pure Barre here in Wicker Park for a “my abs are falling off” type of a workout.  Perfect for my strength work that I had on the schedule for today.  I felt like an uncoordinated ballerina, but that’s a good thing.  When you’re not awesome at something, you have more to work on.

pure barre workout

We then followed this up with some ab-busting pizza at Piece… my fave local pizzeria!

How’s your President’s Day going?