out of shape but working hard - Triathlon Week

08-23-2004, 07:09 PM

I'm looking for direction mainly on diet and routine. I was and avid
runner and ran a couple on duatholons (swim and runs) while I was a
Marine. After I left the Marine Corps I started a business and a
family and added 100 pounds.
At my peak physical condition I was swim 10,000 meters a week as well
as run about 40 miles per week. It's been almost six years since then
and I have been working out for about six weeks.
It's been slow and agonizing the toughest part has been endurance,
but I haven't changed my diet. I'm losing weight slowly, and if I try
to diet to hard I get real cranky and sometime bad head aches. Does
any one have any recommendations on a diet that would complement my
work out schedule?

My typical workout regimen is as follows

Mon: Off Day
Tues: Run: 30 Min
Swim: 30 Min
Wed: Bike: 60min
Strength (weights upper body)
Thur: Run 30min
Swim 45min
Fri: Bike 30 min
Strength (weights upper body)
Sat: Swim: 45 min
Bike: 60 min
Sun Run: 60 min

Now on most of the endurance stuff I have to take breaks (especially
on the runs) I don't want to increase the training times until I can
make it through a week without resting during a workout. Any thought
will be welcome.

08-23-2004, 07:09 PM

[Only registered and activated users can see links. ] (azpaul_angel) wrote in message news:<ef43819a.0408041212.747e493b@posting.google. com>...
<<SNIP>>
> Now on most of the endurance stuff I have to take breaks (especially
> on the runs) I don't want to increase the training times until I can
> make it through a week without resting during a workout. Any thought
> will be welcome.

<<SNIP>>
> It's been slow and agonizing the toughest part has been endurance,
> but I haven't changed my diet. I'm losing weight slowly, and if I try
> to diet to hard I get real cranky and sometime bad head aches. Does
> any one have any recommendations on a diet that would complement my
> work out schedule?

My experience is alot like yours, but I was able to hold the damage to
forty pounds; that was enough. : )

I can't give allot of specific advice, but here is some analysis that
works for me.

Find a BMR formula (Base Metabolic Rate) and try to figure out
(ballpark) how many calories you need (versus want).

Count/classify calories for a couple of weeks (or longer) to give you
a sense of your diet patterns (weekends versus weekdays, etc.). You
may need more than two weeks of data, but this bores some people.

Don't underestimate the challenges posed by heat and excess weight.
When I was young & single I tried to save money by not using
airconditioning (in Atlanta). Now that I'm soft, the summer seems
much hotter! : )

Last, seven hours per week seems (to me) to be an aggressive start.
My motto is, "If you can form the habit, you can be patient with the
results."

rsquared

08-23-2004, 07:09 PM

Thank you for your advice-I've already statred to chart the diet out.

And is far as taking it easy, I am- I live in Scottsdale where it gets
to be over 110 on a regular basis in the summer. So runs and rides
wait till evening or early morining.

The seven hours is not constant, I have to walk or break a'lot, but at
least I'm moving.

Target Catalina Island, for my first event in 7 years.

Paul

08-23-2004, 07:09 PM

[Only registered and activated users can see links. ] (azpaul_angel) wrote in message news:<ef43819a.0408041212.747e493b@posting.google. com>...
> I'm looking for direction mainly on diet and routine. I was and avid
> runner and ran a couple on duatholons (swim and runs) while I was a
> Marine. After I left the Marine Corps I started a business and a
> family and added 100 pounds.
> At my peak physical condition I was swim 10,000 meters a week as well
> as run about 40 miles per week. It's been almost six years since then
> and I have been working out for about six weeks.
> It's been slow and agonizing the toughest part has been endurance,
> but I haven't changed my diet. I'm losing weight slowly, and if I try
> to diet to hard I get real cranky and sometime bad head aches. Does
> any one have any recommendations on a diet that would complement my
> work out schedule?
>
> My typical workout regimen is as follows
>
> Mon: Off Day
> Tues: Run: 30 Min
> Swim: 30 Min
> Wed: Bike: 60min
> Strength (weights upper body)
> Thur: Run 30min
> Swim 45min
> Fri: Bike 30 min
> Strength (weights upper body)
> Sat: Swim: 45 min
> Bike: 60 min
> Sun Run: 60 min
>
> Now on most of the endurance stuff I have to take breaks (especially
> on the runs) I don't want to increase the training times until I can
> make it through a week without resting during a workout. Any thought
> will be welcome.

I lost 65 pounds last year. Without gimmicks. If you are interested in
details about how to do it right, please E-mail me at [Only registered and activated users can see links. ]
I am not selling anything, I just don't want to take the time to lay
it all out on a public message board unless you are really interested
in doing it the right way. If you have 100 pounds to lose, better
settle in for a long haul--there is no good "fast" diet. But if you
put the diet and exercise process in motion, you can forget about
it--it will happen by itself, and you will already have won the
battle. I now do triathlons and am training for an Ironman in
November.