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Amelia Island 70.3 Race report – October 2013

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So again, I sit here with writer’s block. Sound familiar? To me it is unusual, so I went back and reread my Amelia Island race report from 2011 to reinspire my blogging. And oh boy, was that a totally different experience. (http://192.185.164.20/1574/about-ilana/you-are-as-good-as-your-last-race/ )

Quick recap and comparison

In 2011 Ocean was rough versus 2013 ocean was a pure imitation of a lake
2011 was Dori’s inaugural triathlon. I was able to be an aerodynamic speed racer (well speed racer is relative, but compared to MY other racers, I was a speedracer, ok?) whereas in 2013 speed racer was no longer relative, in fact, no longer related at all…
2011 seemed like I was comfortable in the aerobars whereas 2013 I didn’t go into aero position for half a second.
Granted, Dori had some work done and is now Dorette (aerobars on Dori are gear shifting and functional, on Dorette they are for show as the gear shifters are now on the bull horns (thank the heavens))
2011 I promised my sports doc I would not run due to a stress fracture in my left shin bone, but in 2013 I did not promise anyone anything… I really should have promised someone I would NOT WALK including myself. Too late…
I am 2 years older and 2 years slower BUT 2 years more experienced

Similarities:

it was a gorgeous and perfect day the day of the race both for 2011 and 2013
Apparently there were as many cross winds in 2011 as I seem to have experienced this weekend, however in 2011 I was carefree or in other words, better trained?
I was still SOFA KING doing it !!
Sandbar was still a nightmare, and pretty much killed all feeling in quad muscles both years. This time they didn’t bounce back as quick.
Jelly fish present. I guess Amelia attracts a ton of them, and who could blame them, Amelia is quite the destination.
It was as hot as Hell…

Swim

Fun in the rising sun. Renamed the ocean to LAKE Ferdinando. Slapped the jelly fish silly, although one retaliated with a bit of a sting. No worries, Iron”people” are made of unhurtable tissue.

Bike

Dorette, previously known as Dori, is still my hero… and still remembers her chant “Keep on Swimming… Keep on Swimming” although she has totally lost the Dori persona.

First half felt great. My inner “Speedracer” gleemed. Although he slowly died down as the minutes ticked on, directly proportional to the cross winds flaring up.

Ran out of hydration. You didn’t hear that from me (a sports dietitian expert). For real, it was not my own doing… fluids were few and far between on the course, and this had nothing whatsoever to do with my own drinking problem (the one I suffer with on the bike.) For those of you who do not know me and my non-existent bike skills well, I literally have to stop to refuel – yes, I still suffer from this – note to all the willing bike coaches out there… help me!!

Run

Run? I thought they said RUM. Since when did Amelia have a run? …The previous year I did this same race, it was a big walk, and that had nothing to do with my stress fracture.

Seriously, the first five miles felt like a death trap. At some points I was actually in tears, realizing that I was not really Wonder Woman after all. I am not sure who sewed that “W” onto my PJs, but whoever you are, that is not funny!!

Luckily I got into a rhythm after those first few miles, each one feeling like a marathon in itself. I had my Gym Boss demanding me to give him four and one intervals – but I could not get even close to four minutes without feeling like I had died and gone to hell. It was also THAT hot !!

Something triggered in my mental state at around mile 6… it was my mind holding me back, not my physical ability… And this realization allowed for negative splits. Whew, WW was back!!

Things I have learned from this race

Another two years and two Ironman races added to ones calendar can take its toll.
Not every day is Wonder Woman’s day. Sometimes Superwoman wins (that bitch)
Even the best laid nutrition strategies can go to Hell in a handbasket, even Ilana’s (clients take note: its not always MY fault ;))
Dori still chants “Keep on Swimming” even under the guise of Dorette
Aero position is underrated
I need to add the 0.0 magnet to my car (I have all the other race distances that I have participated in)

I am still SOFA KING proud to be a triathlete that practices what I preach
Practice makes perfect, although we are yet to work out how many practices perfect takes
I need to go back to Mallorca (I did a training camp there that improved my bike skills tremendously, it’s looking like I need a refresher)
Toenails are under-rated
Just keep moving forward as the finish line is always on the horizon
I am adequately trained for next month’s Rev3 70.3 in Florida… NEXT MONTH?? What the %$#$% was I thinking
I know what I was thinking… a new puppy in the house means something else needed more training than myself, so decided to split one full ironman, into two halves. Next month will tell, watch this space for an up and coming race report.

I appreciate the support of friends, family, clients and my students more than they can imagine…

A little CNN fame …

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The 2013 6-Pack are overhauling their diets.

Dr. Sanjay Gupta and Ilana Katz MS, RD, CSSD show them how to eat better and shop wiser.

Give Me Some Sugar!

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By Ilana Katz MS, RD, CSSD

Athletes are well aware that carbohydrates are their main source of energy, particularly during activity. Seems simple enough, but all carbohydrates are not the same. Carbohydrates (carbs) are categorized as either simple or complex. Simple carbs, commonly known as sugars, occur in the form of either a monosaccharide (one-sugar unit) or a disaccharide (two units). Complex carbs are polymers of simple carbs (many sugar units). Carbs are the main functional ingredients in sports nutrition products, mainly drinks and gels. So the question becomes, “Which carb is the right for me?”

In reality, there are no major difference in the effects of any of the most commonly used carbs (fructose, maltodextrin, sucrose, glucose, dextrose, galactose) on performance. But there are differences in absorption rates, levels of sweetness and thus appeal. Analyzing how sports nutrition product manufacturers decide upon the combinations of carbohydrates they use may answer the athlete’s question as to what is the best drink/gel to fuel their athletic performance.

Athletes must choose a product whose absorption rate agrees with their individual gastrointestinal sensitivity. Factors that affect carbohydrate absorption rate include concentration, volume, solubility, and the Glycemic Index of the carbohydrate. Concentration is the energy content (calories) of the carbohydrate in solution. A small concentration of carbohydrate results in rapid travel from the stomach to the small intestine. Research shows that a 6-8-percent concentration of carbs has an optimal gastric emptying rate. Stronger concentrations in the stomach attract more fluids to the gastrointestinal system, and not only result in a bloated, uncomfortable, sluggish stomach, but simultaneously draw fluids away from other areas of the body where they are needed.

The Glycemic Index (GI) measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. Many athletes believe that consuming low glycemic carbs before exercise provides a long-lasting source of fuel. However, research does not support this notion. Research does, however, support consuming moderate to high GI carbs during activity, as it raises carbohydrate availability and, therefore, enhances endurance and performance (1).

Fructose is a monosaccharide, has a unique digestive pathway, and is the preferred simple sugar that restores liver glycogen, a stored form of fuel. Fructose also has a fairly low glycemic index. Together with its being a sweetening agent, these qualities favor its use as a carbohydrate in sports nutrition products. Due to its need to be metabolized by the liver, however, it has a slow absorption rate and sports drinks that contain mainly fructose may cause gastrointestinal distress. Thus, fructrose used alone is not the ideal carb for optimal performance.

Sucrose is absorbed more rapidly than fructose. It is a simple, easily digested sugar with a mid-range glycemic index. Furthermore, it has a pleasant sweetness and palatability. Consumers are often concerned that sucrose, being table sugar, causes weight gain. Certainly, in large amounts, as with any other sugar, sucrose may have an effect on weight. However, as an ingredient in a sports drink and consumed in moderation, it has positive qualities as a fuel source.

Maltodextrin, because of its complete solubility, is an ingredient found in many sports nutrition products. Complete solubility leads to less risk of gastrointestinal distress. Maltodextrin is a polysaccharide with building blocks of glucose. Even though the bonds need to be broken for fuel availability, maltodextrin digestion does not put undue stress on metabolic processes. The resultant glucose molecules then enter the blood stream immediately, providing an instant source of energy.

Dextrose is a simple sugar with a high glycemic index and thus provides a rapid source of fuel. It is also known to stimulate gastric emptying as well as sodium reabsorption from the kidneys, which is beneficial for hydration. Dextrose may add appeal with its pleasant sweetness, and unlike fructose, dextrose requires no liver metabolizing before getting into the muscles as a fuel. It is therefore a coveted ingredient for sports products.

Carbohydrates are often used in combination in sports nutrition products in order to balance their positive and negative effects. High glycemic index carbs, such as glucose and dextrose, are often be combined with lower glycemic index carbs such as fructose and galactose, a monosaccharide that is also not digestively demanding. This combination reduces the high insulin response associated with high glycemic index carbs yet it is quickly absorbed. Fructose and maltodextrin are often found in combination. Fructose enhances the sweetness of the bland, flavorless maltodextrin, and similarly, maltodextrin removes the unpalatable over sweetness of fructose.

Sports nutrition products often have fructose as an ingredient because of its unique digestive pathway. Alone, as mentioned above, it may induce gastrointestinal distress, but in combination with other carbs it enhances total carbohydrate availability because it can still be absorbed even when the pathways used by other carbs have been saturated. It is thus best as a secondary carb source. The words “high fructose corn syrup” a processed food component derived from fructose and glucose, are therefore almost inevitable on a sports nutrition product ingredient list. This component is worth mentioning due to the negativity surrounding it and its perceived role in the obesity epidemic. This is unfortunate because any nutrients or foods consumed in unnaturally high doses are the real reason for obesity (2).

Choosing sports nutrition products is an individual matter and athletes are advised to experiment with different products. Factors affecting choice may include duration and intensity of exercise and climate (extreme conditions can alter the gastric emptying rate). Sugars provide fuel to working muscles. An optimal combination would be readily absorbed with an appealing taste. One man’s sweet is another man’s gastric issue; therefore, optimal carbohydrate fuel does not necessarily come from one sugar source but from a preferred combination.

References:
1. Burke et al. Glycemic Index: A new tool in Sports Nutrition. Int J Sports Nutr. Dec 1998; 8(4), 401-15.
2. The truth about High Fructose Corn Syrup. www.poweringmuscles.com.

WEIGHING IN ON WEIGHING IN.

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ILANA KATZ MS,RD, CSSD

Is your scale the boss of you? Really, are you allowing this unforgiving, inanimate demon to constantly determine your moods? I ask this of many clients almost daily, and believe it or not, I get a defensive nod, and a “yes, of course!” Why people? Jokes aside, I do understand why, since I too have known to be a slave to a scale. Oh yes, and shamefully, I too allow that scaly, dumb thing determine my self worth. But I am done… I am ready to give you all a break. I am offering a plea bargain here – trade the scale in!! Open your mind, soul and mood-swings to more up-to-date, smarter devices, such as yourself, mirrors, and clothes. Hey, I am not turning in my food police badge here, and neither is this a journal entry from my deepest, darkest soul search. This here is my curtsey to ol’ faithful science and Ilanalogic (an emerging scientifically evidenced phenomenon). Are you ready for the mind boggle?

To be fair, before I totally dis the scaly dumby, I will offer some credit, where credit is due. It is good for one thing, and that one thing is the determinant of scientific concept called gravity. Gravity, yes, the force that pulls objects towards earth. In other words, if you were to weigh yourself on the moon which has no gravitational forces, you will weigh approximately only 20% of your current earthly weight. Moving to the moon seems to be a good weight loss option then, right? Wrong! You will take yourself with you. If you have diabetes, you will still have diabetes. If you have high cholesterol, you will still have high cholesterol, Your body fat, will be your body fat. Ahhhh, but your weight will be less…mmm… would you still want to live on the moon with the same body fat? (Darn, I guess I am not moving to the moon after all). So does that put the scale in its place yet? Do you now realize that when you lose 10 lbs in a week, or gain 3 lbs in a day, what you are losing or gaining is not fat, but simple a gravitational pull to the earth? It is in my nature to further define this gravitational pull to the earth, so that we can finally send all our scales to the moon (rather than ourselves).

Definition of weight can be “Ilanalogically” broken down into 3 distinct matters: Undigested matter, body water, and muscle mass. I dare you to study these each individually to get on my bandwagon. Firstly UNDIGESTED MATTER, known to the layman as poop (I am not shy, dietitians speak of this daily, it is what we do.) Undigested matter is created from the food we eat, so if we eat less on a day here and there, we will weigh less on a day here and there, since less poop will be created. Yes, all those unanswered questions can be finally put to rest, you know the ones: “is it possible to lose 2 or 3 lbs by tomorrow?” Sure it is, just eat less today than you usually do, and matter of factly, you will lose a gravitational pull of poop to the earth. It may even be 2 to 3 pounds less if you eat that much less. Your metabolism has not risen suddenly, your body composition is mmm status quo, and your health has not magically improved over night.

I hear you… many of you are itching to point out that I do not typically eat that much to begin with, so cutting back by 2 or 3 lbs of digestive matter in one day is not quite possible, huh? Well this brings me to my second component, and that is WATER. Did you know that 60 – 70% of your whole being is water? When you eat, the absorptive matter is attached to water which is transferred in the body. Do not forget, everything has weight, and every particle of weight is a component of gravity, and our scales measure gravity, in this case water. Did you know the word carbohydrate means “glycogen” (storage of carbs) plus “hydrate” (the 3 – 4 molecules of water attached to the carbs). Quite mind boggling, huh? So eat less carbs, and the initial response by your body is weight loss, because there is an absence of water that would normally be in those carbs. Now eat hardly any food, in other words a low calorie diet, or a diet that does not equate in calories to your needed calories to survive (your basal metabolic rate), and what do you think will happen? Your body will begin to use up the glycogen stores to the point of depletion, and once again you will lose weight !! Let me be clear – this is not fat loss! You have not magically raised your metabolism, you have not drastically improved your health, and your body fat is once again, status quo.

This brings me to the third component of weight, MUSCLE. Unfortunately, the greatest component of weight loss, particularly on too-low calorie diets, is muscle mass. Too low calories causes deprivation of nutrients, carbs, protein and also vitamins and minerals necessary for an effective metabolism. I say unfortunate, because loss of muscle also means loss of your most metabolic active tissue. Loss of metabolic active tissue translates into training the body to store more fat. You may very well ask why do you not burn more fat in a state of deprivation. Although this seems like the a logical step, fat cannot burn unless there are carbs present. The by-product of carbohydrate metabolism is the oxygen in which fat burns. Depriving yourself of the right amount of carbs will shift the body into finding the most available energy source for survival, and that is muscle. Once again, you are losing something that has a gravitational pull to the earth – weight !! And again, you have not lost any fat, you have not improved either your metabolism or your health… in actual fact, you have trained your body to store fat, and are going further and further away from the original goal of health and fat loss. Literally, it would be to a point of no return, since muscle mass, although the easiest tissue to lose, is the most difficult tissue to rebuild.

So now back to the original question of what is the value of the scale (unless you have already thrown it away, in which case, good for you!!) No longer are you going to scream with joy and accomplishment when your weight goes down in one day (sorry I took that illusion away), but neither are you going to tantrum in defeat, failure and wonder “why why why!!”

I hope I have somewhat eliminated the awe of a 2 – 4 lb weight shift from day to day. Ilanasology should have explained the normalcy of this, and it has nothing to do with fat loss. If you are still not convinced that the 4 lbs you gained overnight is not fat, then get out your calculator: One pound of fat is 3500 calories. This means that to gain 4 lbs, you would have to eat 14 000 calories, and although some of you may snicker, I doubt that you ate that for dinner. Similarly, if you are convinced that the 4lbs you lost within a day or two is because you have been a perfect angel on your eating plan, then again, get out your calculator. Realistically it is viable to lose 1 – 2 lbs a week but a 10 lb fat loss in one week would equate to a 35 000 calorie reduction over the week. Not really rational, is it?

So now that the technical stuff has bogged you down, there is one simple take home focus, and that is that you can realistically lose 1 – 2 lbs of fat a week. With that said, if you are not willing to give up your dysfunctional relationship with the scale, at least consider “dating” the scale. And by that I mean, set up a date or two with the scale, play hard to get, keep your distance, and do not let that dumby become a mood swinger. Keep the scale at bay, and date night should be at max once a week. Well, maybe not date night, since the dumby is more effective in the morning. Weigh in at the same time and under same conditions on each date, meaning no clothes. Always put yourself first! No really – YOU are your best critic for your success and continuous motivation. Look in the mirror, pinch your firmer muscles for a reality check. Do you feel good. Are you feeling fit and healthy. Get in touch with your feelings, since they are the real proof in the pudding (and no, not mmmm pudding). Are your rings slipping, is your skin feeling tighter, are your muscles shapely, and do your clothes feel loser. You know when you are eating well, sleeping optimally, de-stressing. So never let your scale tell you any differently!

Venice, Florida REVOULTION 3 70.3 Race report ILANA KATZ MS, RD, CSSD

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http://192.185.164.20/2374/about-ilana/amelia-island-70-3-race-report-october-2013/

And now for “The other half…”

Other highlights the days leading up to the race included beach yoga while observing some playful dolphins break the mirror effect of the smooth waters, and a practice swim where two manatees came to meet and greet… what a WOW moment !!

SWIM

BIKE

RUN

My run was no PR, but it was almost a half hour better than the Amelia one, and that was secretly one of my only goals – negative splits compare to that forgotten first half (Amelia Island).

OVERALL

Well secretly one of my main goals was to finish closer to the 6 hour zone than the 7, and I did it. Furthermore, placing in my age group (ok, it was only 5th, but considering podium went 5th deep, I will take it!!) was a huge accomplishment for this sofa king (almost) old girl!!

THINGS I LEARNT IN VENICE

Sharks can have up to 3 000 teeth at any one time, and 30 000 in their lifetime.

Although Manatees are not as pretty as dolphins, they are just as friendly and playful, and it is a lifetime experience to share space in an ocean with such gorgeous creatures.

As much as I hate putting it on, I love my sleeveless wetsuit and even more, I love to have strippers remove it.

Beach yoga is the in yoga style, Nameste!!

The vast variations in climate within one country is fascinating. Went from sunburnt and hot in Florida, to freezing and pining for warmth in Georgia, in less than 3 hours.

I miss my puppy so much when I am taking a puppy momma break….

He misses me more and that warms my heart!! (He wrote me a letter while in Doggie boarding at Dogphoria) – here is the link… it’s a good read, and boy is he a smart (and very handsome) pup!!

http://192.185.164.20/2408/about-ilana/letter-to-my-momma-jarro-katz/

As always, I love the support of my personal sherpas, and in this case amazing, wonderful hosts (Lauri and Bob), Samson and Tee who tagged along to not only enjoy a weekend in Venice, but to help keep me committed to what I signed up for.

Thanks Dogphoria (http://dogphoria.net/) for keeping my boy happy and worn out – he has not woken up yet, since I got him… but its ok, since he cuddles up in my lap and I am in puppy heaven myself.

Quick recap and comparison

In 2011 Ocean was rough versus 2013 ocean was a pure imitation of a lake

2011 was Dori’s inaugural triathlon. I was able to be an aerodynamic speed racer (well speed racer is relative, but compared to MY other racers, I was a speedracer, ok?) whereas in 2013 speed racer was no longer relative, in fact, no longer related at all…

2011 seemed like I was comfortable in the aerobars whereas 2013 I didn’t go into aero position for half a second.

Granted, Dori had some work done and is now Dorette (aerobars on Dori are gear shifting and functional, on Dorette they are for show as the gear shifters are now on the bull horns (thank the heavens))

2011 I promised my sports doc I would not run due to a stress fracture in my left shin bone, but in 2013 I did not promise anyone anything… I really should have promised someone I would NOT WALK including myself. Too late…

I am 2 years older and 2 years slower BUT 2 years more experienced

Similarities:

it was a gorgeous and perfect day the day of the race both for 2011 and 2013

Apparently there were as many cross winds in 2011 as I seem to have experienced this weekend, however in 2011 I was carefree or in other words, better trained?

I was still SOFA KING doing it !!

Sandbar was still a nightmare, and pretty much killed all feeling in quad muscles both years. This time they didn’t bounce back as quick.

Jelly fish present. I guess Amelia attracts a ton of them, and who could blame them, Amelia is quite the destination.

It was as hot as Hell…

Swim

Fun in the rising sun. Renamed the ocean to LAKE Ferdinando. Slapped the jelly fish silly, although one retaliated with a bit of a sting. No worries, Iron”people” are made of unhurtable tissue.

Bike

Dorette, previously known as Dori, is still my hero… and still remembers her chant “Keep on Swimming… Keep on Swimming” although she has totally lost the Dori persona.

First half felt great. My inner “Speedracer” gleemed. Although he slowly died down as the minutes ticked on, directly proportional to the cross winds flaring up.

Run

Run? I thought they said RUM. Since when did Amelia have a run? …The previous year I did this same race, it was a big walk, and that had nothing to do with my stress fracture.

Seriously, the first five miles felt like a death trap. At some points I was actually in tears, realizing that I was not really Wonder Woman after all. I am not sure who sewed that “W” onto my PJs, but whoever you are, that is not funny!!

Luckily I got into a rhythm after those first few miles, each one feeling like a marathon in itself. I had my Gym Boss demanding me to give him four and one intervals – but I could not get even close to four minutes without feeling like I had died and gone to hell. It was also THAT hot !!

Something triggered in my mental state at around mile 6… it was my mind holding me back, not my physical ability… And this realization allowed for negative splits. Whew, WW was back!!

Things I have learned from this race

Another two years and two Ironman races added to ones calendar can take its toll.

Not every day is Wonder Woman’s day. Sometimes Superwoman wins (that bitch)

Even the best laid nutrition strategies can go to Hell in a handbasket, even Ilana’s (clients take note: its not always MY fault ;))

Dori still chants “Keep on Swimming” even under the guise of Dorette

Aero position is underrated

I need to add the 0.0 magnet to my car (I have all the other race distances that I have participated in)

I am still SOFA KING proud to be a triathlete that practices what I preach

Practice makes perfect, although we are yet to work out how many practices perfect takes

I need to go back to Mallorca (I did a training camp there that improved my bike skills tremendously, it’s looking like I need a refresher)

Toenails are under-rated

Just keep moving forward as the finish line is always on the horizon

I am adequately trained for next month’s Rev3 70.3 in Florida… NEXT MONTH?? What the %$#$% was I thinking

I know what I was thinking… a new puppy in the house means something else needed more training than myself, so decided to split one full ironman, into two halves. Next month will tell, watch this space for an up and coming race report.

I appreciate the support of friends, family, clients and my students more than they can imagine…

Well secretly one of my main goals was to finish closer to the 6 hour zone than the 7, and I did it. Furthermore, placing in my age group (ok, it was only 5^th, but considering podium went 5^th deep, I will take it!!) was a huge accomplishment for this sofa king (almost) old girl!!