Body Composition

When I learned in December that I would have to take a break from running for at least 8 weeks I decided to focus my attention on food intake - specifically the quality of food I put in my body. I knew being as lean as possible when I finally do come back to running will allow me to get back my run fitness more quickly and reduce the chance of another injury while ramping up my volume. Plus, what better time to experiment with my everyday nutrition than in the off-season when mistakes don't affect the training as critically? So here are the changes I've made:

• No grains (breads, cereals, etc.)
• No dairy (milk, cheese, yogurt, etc.)
• No processed carbs (including pasta and rice)
• No gluten
• No legumes (beans)
• Limit starchy veggies to post-workout (potatoes, yams, turnips, parsnips)

So, basically, my nutrition boils down to:

• Lots of lean meats (chicken, fish, shellfish, lean beef, venison, eggs)
• Lots of veggies
• Fruits (especially in the morning)
• Plenty of healthy fat (from oils (olive, walnut and coconut) and nuts (macademia, walnuts, pistachios, cashews))
• 5 small meals per day, each with a fruit/veggie and a lean protein

As I type this it looks and sounds pretty extreme. But I was already eating pretty similar to this anyway - lots of lean protein, veggies and fruit - the difference was in my intake of processed carbs (always had rice, potato or some other carb to go with a meal), dairy (milk in my cereal, cheese on my sandwich, yogurt with my muesli) and gluten (bread, pasta, cookies, pretzels everyday).

The first couple weeks took some getting used to - I always had a craving for the processed carbs and especially missed my favorite breakfast meals (cereals or muesli with yogurt). And I was also a little nervous about being properly fueled for the demanding workouts that would start come January.

But after about 4 weeks I'm happy to say that I've never felt better. Amazingly, I don't have cravings like I used to during the day. I don't have the urge to pilfer for any food throughout the day. I'm rarely hungry - I eat enough to be satisfied because I know a couple hours later I'll have another meal. I'm never bloated. The dry skin and eczema I usually have this time of year is non-existent. I'm sleeping better. I never have headaches. I'm feeling very strong and energetic during my workouts, even the high intensity Team EN OutSeason training plan sessions I've been doing this time of year. And my recovery following these workouts seems to be much quicker with much less fatigue in my muscles than in the past.

My typical day with a one hour high intensity 5:30am trainer ride looks like this:

• Pre-workout: Water only
• Post-workout/breakfast: A few raisins; a fruit smoothie made with juice (orange, white grape, cherry or apple), 1 scoop whey protein powder, 1 tsp Glutamine powder, banana, strawberries, blueberries, a splash of almond milk and some ice; Coffee
• Mid-morning snack: Apple, nuts, a couple slices deli turkey
• Lunch: Salad with grilled chicken, greens, spinach, cucumbers, beets, green peas, walnuts, broccoli, cauliflower, tomatoes, carrots, olive oil, lemon juice, pepper and a pear
• Afternoon snack: Carrot, broccoli, a small pouch of tuna or a left over meat from the night before
• Dinner: Flank steak with a salad and a side of sauuteed kale
• Nothing after about 7:30-8:00.

And to mix it up a bit I always allow myself at least one "binge" meal per week, though I rarely desire or look forward to it.

My overall body composition has also improved much more quickly than I thought:

December 11, 2009

• Weight: 186.0 lbs
• Body Fat %: 7.0%
• Muscle Mass: 165.0 lbs

January 24, 2010

• Weight: 176.4 lbs
• Body Fat %: 6.1%
• Muscle Mass: 156.4 lbs

In the three years I've been doing Ironman training I've never been this lean this early in the season. I'm typically at these levels somewhere around June. I've also never felt this good throughout the day and during/after workouts.

I typically race at 170 lbs. I should be at my goal race weight very soon and may even race Ironman Wisconsin a little leaner.

This all started out as an off-season experiment, but with the way I'm feeling, the results I'm seeing and the simplicity of this nutrition strategy I'm going to stick with it!

Week 3 Stats

At the end of week 3 (01/24/2010):

Hours: 6:37
Miles: 87
Training Stress Score (TSS): 451
Chronic Training Load (CTL): 46.9 TSS/d
Training Stress Balance (TSB): -10.6
Weight: 176.8 lbs
Functional Threshold Power (FTP): 271 watts
Vdot: Won't test until March

Performance Management Chart (PMC) through week 3:


Started swimming and deep water running this week along with a couple brisk 2 mile walks. No running for 2 more weeks.

Week 2 Stats

At the end of week 2 (01/17/2010):

Hours: 5:48
Miles: 95
Training Stress Score (TSS): 367
Chronic Training Load (CTL): 43.7 TSS/d
Training Stress Balance (TSB): -3.6
Weight: 178.0 lbs
Functional Threshold Power (FTP): 271 watts
Vdot: Won't test until March

Incorporated a couple brisk 2 mile walks to ease my legs into running again. No running for another 3 weeks.

Week 1 Stats (for the data geeks)

At the end of week 1 (01/10/2010):

Hours: 4:19
Miles: 81
Training Stress Score (TSS): 320
Chronic Training Load (CTL): 42 TSS/d
Training Stress Balance (TSB): 3.6
Weight: 181.0 lbs
Functional Threshold Power (FTP): 271 watts
Vdot: Won't test until March

No running for another 4 weeks

My 2010 triathlon season officially kicked off this week! Monday morning I started with a Functional Threshold Power test on the bike. This involves two 20 minute intervals at an all out effort with a 2 minute easy spin between. This closely predicts the amount of power (watts) you can hold for 1 hour. Because I live in the frozen tundra of the Midwest, I did this test on my trainer in the basement (pain cave). That's where my bike will live for the next few months.

The first test of the new season is always an eye-opener - you go into it thinking you can hold x watts but then reality sets in about 5 minutes into the first interval. It's at this point that the mental games begin and you just gut it out.

I ended up with an FTP of 271 watts, about 30 watts below where I finished the 2009 season. From past experience I know I can quickly get back up to my 2009 level and probably exceed it with discipline and hard work.

Because I can't run for another 4 weeks, I'm adding more bike workouts to my typical training week. This should really help boost my power.

I'm also really focusing on getting a jump start on achieving good body composition right now. The past couple seasons I really haven't gotten serious about my diet until a couple months before my "A" race. My thought is that when I do slip the run shoes back on in February that I'll be carrying less weight around which will do two things: (1) reduce the likelihood of injury as I ramp up the mileage and (2) allow me to train at faster paces thereby allowing me to gain back my old run fitness more quickly.

So far so good on body comp...I started the focus in mid-December weighing 186lbs (up about 16lbs from my race weight in August). With minimal activity I'm down to 179lbs. Now with the training starting this week I think I'll see the leanness come a little faster. I'll provide more details on the changes I've made to my diet in my next post.