92 Days and Counting...

Today, I am sitting in front of the laptop of one of my favorite followers.  My wife is my favorite follower, so you know this individual ranks pretty darn high!  I must admit that today there was no workout.  Why you ask?  Silly you...it's because I am on vacation!

Alright...that's not  entirely true.  I do encourage everyone to continue exercising even when you are on vacation.  Remember...it's a lifestyle!  Vacation should not interrupt one's lifestyle, but simply serve as a rest and recovery period, removing daily stress...the bad kind anyway.

The main reason why I did not get in a workout today is because this morning I finished up a 48-hour shift at the fire station.  My shift ended at 8am, and by 9:30 I was on the road...heading west to California.  Tomorrow however, I  shall take on the world famous Laguna Canyon trail system!  I can tell you this...many calories will give their lives to support my efforts.

I  am planning on filming my ride tomorrow, so all of you can experience it with me.

Until then...

93 Days and Counting

Today marks the 3-month (and 3 days) countdown to race day.  It seems like a long time still, but I am sure it is going to fly by pretty quickly.  I still have a lot to do to prepare for the race.  I have not been on my bike since my race in Prescott, as I was trying to let my elbow heal...unsuccessfully, I might add.  But now, the clock is really ticking, and it is time to get back to the business of Getting Race Ready!

This weekend I will have the opportunity to ride some pretty well known trails in Laguna Canyon...which I am looking forward to.  When I return, I will be starting a new twelve-week cycle training plan, that should have me in the best riding shape possible (for me anyway), come September 2nd.

I need to be in tip top shape, as I have recently learned that my competition is bound to exceed my current level.  In fact, it seems as though I will be racing against people who are far, far better than me.  The races that I have entered so far, have been both age-bracketed and skill-bracketed.  I explained this in my post Foray at the Fort Part 2, but just in case you may have missed that one...I'll do it again. 

Mountain bike racing is divided into four main categories, beginning with Cat 3, then progressing to Cat 2, Cat 1, and Pro.  Within each 'Cat', riders are grouped into age-brackets.  I currently compete in the 40-49 age bracket of Category 3...the bottom of the barrel, so to speak.  In the World Police and Fire Games however, there will only be age brackets...no skill-bracketing.  This means that I could potentially be racing against pro level riders!  I know...it doesn't seem fair to me either.  Oh well, I wasn't necessarily training to win (I would like to take a top ten finish however)...but simply to do the best I could, and represent our department and our state at this event.  So...am I giving up already?  Have I let my poor performance at the Prescott Punisher take the fight out of me?  Absolutely not!  Which is why I will be starting my final training cycle on Monday the 6th. 

I will try to post my daily training routine so that you can see what these last three months will entail.  If you don't hear from me, please hit me up...keep me accountable...please!

As always...thanks for being faithful followers of my blog...only 93 days left!  Then what?  Stick around and find out...you might like it.

Day 120...Just Over Four Months In...Three to Go

I know...the math doesn't jive, does it!  Somewhere along the line, my days got messed up...or maybe it's just because not all of the months have the same number of days...who knows.  This however, I am sure of...in 94 days I will be competing in a 90-minute bike race, that I will have spent just over seven months preparing for.  Then...its off to vacation in St. Maarten with friends!  Today will be my last post for the month of May, and in June I will begin counting down the days to race-day. 

I haven't posted my numbers for quite some time, so I thought today would be as good of a day as any to do just that.  But before I begin, I wanted to take a little time to honor those who are deserving, on this Memorial Day, 2011.  So let's talk about Memorial Day, and what it really means.

Memorial Day, as we all know, is a day of remembrance for those who have paid the ultimate sacrifice in our nation's service.  Did you know that Memorial Day was originally named Decoration Day, and that it was originally established to honor those who had died during the Civil War?  I just found that out this morning.

Here are some other interesting facts about the history of Memorial Day, that you might be interested in:

Memorial Day was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11, and was first observed on 30 May 1868, when flowers were placed on the graves of Union and Confederate soldiers at Arlington National Cemetery. 

General John Logan

The first state to officially recognize the holiday was New York in 1873. By 1890 it was recognized by all of the northern states. The South refused to acknowledge the day, honoring their dead on separate days until after World War I (when the holiday changed from honoring just those who died fighting in the Civil War to honoring Americans who died fighting in any war). 

It is now celebrated in almost every State on the last Monday in May (passed by Congress with the National Holiday Act of 1971 (P.L. 90 - 363) to ensure a three day weekend for Federal holidays), though several southern states have an additional separate day for honoring the Confederate war dead: January 19 in Texas, April 26 in Alabama, Florida, Georgia, and Mississippi; May 10 in South Carolina; and June 3 (Jefferson Davis' birthday) in Louisiana and Tennessee. 

Sadly, Traditional observance of Memorial day has diminished over the years. Many Americans nowadays have forgotten the meaning and traditions of Memorial Day. At many cemeteries, the graves of the fallen are increasingly ignored and neglected. Most people no longer remember the proper flag etiquette for the day. While there are towns and cities that still hold Memorial Day parades, many have not held a parade in decades. Some people think the day is for honoring any and all dead, and not just those fallen in service to our country.  To help re-educate and remind Americans of the true meaning of Memorial Day, the "National Moment of Remembrance" resolution was passed in December of 2000  which asks that at 3 p.m. local time, for all Americans "To voluntarily and informally observe in their own way a Moment of remembrance and respect, pausing from whatever they are doing for a moment of silence or listening to Taps.  So I encourage all of you to observe this day for what it is, and for the opportunities and privileges that we as Americans have...as those were paid for by the death of American soldiers throughout the years.

Alright, lets look at the numbers now!

Total Body Weight = 185

Body Fat % = 11.6%

Lean Mass Weight = 163.54 lbs

Fat Mass Weight = 21.46 lbs

Slowly but surely, I'm getting there.  I believe the last time I posted my numbers was March 24th.  Since then, I have lost another 2.5 pounds of fat, and gained an additional 3.5 pounds of muscle.  I'm getting close to my goal of 185lbs at 10% body fat...I have roughly 3 pounds of fat to lose still, and 3 pounds of muscle to gain.  

Have a great Memorial Day, and don't forget to pay tribute to those men and women who have died in service of our great country!

Day 117...Let's Talk About Metabolism

I have been meaning to get back to writing about nutrition, but just haven't been motivated enough to do so.  This morning however, I read an article that just might get me going on nutrition again.  This article was written, by Dr. Len Kravitz...no, not the singer!  Dr. Kravitz is well known within the health and fitness industry as a leader in physiological function, nutrition, and athletic performance.  He's kind of a big deal...just like me! :)

Anyway, you have read posts of mine in the past that referred to basal metabolic rate (BMR), and the importance of maintaining an elevated BMR when it comes to staying lean, or burning off unwanted fat.  There is however, some degree of controversy when it comes to metabolism.  Perform a google search for "Can you increase your metabolism" and you will a return of nearly 10,000,000...yep 10,000,000 results in only .14 seconds...now that's technology!  I glanced through the fist couple of pages, and found pretty close to a 50-50 split on whether or not one can truly increase their metabolism.  

Knowing if what you are reading is true or not can be CONFUSING!

Are you the type of person who likes to research stuff?  If so...what are you using to conduct your research?  The Internet has a wealth of information, yet much of it is considered anecdotal...meaning, there is really no sound research or evidence to support the idea or associated claims.  I would suggest using www.googlescholar.com  This site returns actual research studies...peer reviewed studies, that are evidence based.  Many of these studies have been published in industry journals, and have undergone heavy scrutinizing prior to publishing.  Now Dont get me wrong here...research is research...and research is often flawed, and sometimes inconclusive.  But trust me, pretty much anything that you find through a googlescholar search is dramatically better than what pops up on sites like wikipedia!

So what's the controversy?  Many people within the health and fitness industry feel that one's metabolism can be raised or lowered by manipulating food intake and exercise routines.  I have even referred to this concept in a number of my posts.  Here's the deal though...and it's something that I, and others in our industry take for granted (I believe).  Your metabolism is your metabolism.  It is commonly believed that you are born with your basal metabolic rate, and it is set by a number of genetic factors.  This is believed to be true.  Where the issue arises is when people say that we can actually change our basal metabolic rate.  Much of the evidence that exists however, does not support the claim of actually changing one's BMR.  Are you confused now?  Does it seem as though I may have told you mistruths? 

Let me explain...

Your metabolic level is pretty much set as a baseline...it's essentially what you were born with.  It is commonly thought that as we age, our metabolism slows.  What research suggests however, is that it our BMR is not really slowing...not by itself anyway.  What happens is that our BMR's become depressed...and I'm not talking about the kind of depression that we would take Prozac or other  anti-depressant medications for...I'm talking about the inadvertent reduction, below the normal baseline.  What causes this?  Poor nutritional habits, lack of exercise, and stress are the main reasons why our BMR can become depressed.  "But what about age?" you ask.  As people age, they tend to exercise less and develop poor eating habits, often relying heavily upon processed foods, thus consuming a higher number of calories daily, and ultimately creating a caloric surplus.  So you see, it's not that our metabolism changes as we get older...it's that we are causing it to become depressed...to work below it's normal operating range.  That's our fault...not our body's, and we shouldn't use age as a crutch to justify unhealthy weight gain.

Hang on a second...let me climb down off of my soapbox so we can get back to the article I mentioned earlier!

Okay, I'm down.  The article is titled "Metabolism Make-Over: Fact or Fiction?" and serves to answer common questions regarding resting metabolic rate and weight loss questions.  Resting Metabolic Rate or RMR, is very similar to Basal Metabolic Rate (BMR).  RMR is determined using slightly more stringent criteria, but for all practical purposes (at least those within this post!) is the same thing.  Within the article Dr. Kravitz answers seven questions...I have picked a couple of them to share with you here today.  

Question #1: How much does RMR decrease from diet-only interventions?

Alright...great question!  Before I share Dr. Kravitz' answer with all of you, let me set the stage for this question.  I have shared with you the dangers of diet-only interventions, and what can happen to our BMR when we decide to decrease our caloric intake too much at one time.  Dr. Kravits' answer not only sums up what I have share with you in the past, but places a number on just how severe this can be.  So here's the answer...

"Hill (2004) States that basal metabolic rate (BMR: very similar to RMR) can be suppressed up to 20% by energy restriction."  Kravitz goes on to say "However, Hill says that physical exercise (aerobic and resistance exercise) provides a protective effect against (a large reduction in calories).  RMR."

As you can see, this answer (and supporting evidence) supports what I have been preaching all along...that lean muscle mass must be preserved to accomplish healthy, sustainable weightloss.

I picked the following two questions to share with you based on the fact that I do not totally agree with what they are saying.  Remember...I said that research can be flawed...and it can be flawed in a number of ways.  I'll explain as we go.

Question #2: How Much does RMR change from continuous long-term participation in aerobic exercise?

This is a subject that draws much attention.  Over the years I have been preaching to my clients, family, friends...pretty much anyone who would listen...that resistance training is more effective than 'cardio' training at elevating one's BMR (and you all know now that what I mean by that, is actually re-elevating it out of a depressed state).  The reason for this?  The fact that the body tends to require longer periods of time to recover from resistance training than typical cardio workouts, and during that time, calories are being burned (fat calories) to support the recovery and regeneration process.  Here's the answer from Dr. Kravitz...which I really like due to the fact that once again he has put some hard-fast numbers to it...

"Potteiger and colleagues (2008) completed a 16-month study on the effect of RMR in adult female (exercising group=25, control group=18) and male (exercise group=16, control group=15) subjects who did aerobic exercise 3-5 days per week for 20-45 minutes per session at a moderate intensity (60-75% of their heart rate reserve)  There were mo RMR changes in the control group, who just maintained their normal exercise and diet patterns for the 16 months.  However, the females in the exercise group saw an average increase in RMR of 129 kcal per day (meaning they were burning and additional 129 kcal daily), while the males in the exercise group experienced an average increase in RMR of 174 kcal per day during this 16-month investigation."

So...as you can see, this study shows that individuals who participate in moderate-moderate intensity aerobic exercise can make a profound impact on re-elevating or maintaining normal BMR levels.  What is missing in here however, and what I would certainly like to see are the ages and starting RMR values for each of the study participants...especially in light of the answer to the next question.

Question #3:  How much does RMR change from continuous long-term participation in resistance training?

Alright...another great question!  Over the years, as I stated earlier, I have preached that resistance training will re-elevate one's BMR (RMR, REE, etc) more effectively than cardio training alone.  This was not simply an arbitrary decision, but based on evidence from a number of research studies, text book teachings, etc.  However, Dr. Kravits' answer to question #3 would lead one to believe that maybe this is no true...let's see.

"Hunter et al. (2000) conducted a 26-week resistance training study with beginning, sedentary and older (aged 61-77) males (n=7) and females (n=8).  Subjects completed supervised workouts consisting of 2 sets of 10 repetitions (with 2 minutes of rest between sets).  The resistance exercises were elbow flexion, elbow extension, lateral pull-down..."(and others).  The subjects trained at an intensity within 65-80% of their 1-repetition maximum (1RM).  Hunter and colleagues carefully integrated progressive overload into the program after reviewing daily training logs and after retesting 1RM every three weeks.  By the end of the 6-month investigation, male and female subjects had increased their RMR by 7%, which was approximately 100 additional kcal per day."

Okay...very interesting.  After reading questions/answers #2 and #3, one would believe that cardio training has a greater impact on elevating basal metabolic rates.  But wait...did any of you (who actually took the time to read what I just wrote) see anything that just didn't seem quite right?  Here's what I'm talking about...

First of all, in comparison to question #2, the subjects were elderly individuals whose basal metabolic rates were (quite possibly) severely depressed going into the study.  Second, there was no control group mentioned, meaning there was only one test group (separated into male and female groups)...not good.  Then...this study of 'long term effects' only took place over a period of 6-months, while the aerobic exercise study took place over 16-months...10-months longer!  So you see, when reading studies, one must critically evaluate the variables to determine whether or not the study provides valuable, relevant information.  Coupling these two studies in the same article was a poor choice in my opinion, as the results suggest that what is commonly believed to be true (evidence-based) might be wrong.  When these situations arise, authors must strive to use studies and investigations that use equal measures against both hypotheses, to obtain accurate results.

I hope I didn't put too many of you to sleep with this post!  I just thought some of you might be interested in it.  Thanks for following!

Day 115...A Close Call

Most, if not all of you, are aware that I received a great gift of sponsorship from Ellsworth Handcrafted Bikes.  The problem is that I have not yet received it!  This process has been long and frustrating...frustrating in a number of ways.  

First, many of you know that I am not the most patient individual.  This process has required me to be very patient.  You see, the gift I was given was not 'all inclusive'...meaning, I had to pay some money for the bike.  The bike retails for $5300, but I paid far, far less for it...less than 1/5 that price.  The process of me getting the bike has been drawn out for nearly six months, and seems to keep getting delayed due to one thing or another.  

I have been hesitant to make too many calls, as I realize that I'm receiving an unbelievable deal, and I don't want them to think that I am ungrateful.  I decided to make a call today however, to check on the status.  The last I had heard, my bike would be delivered at the end of May...which just so happens to be this week.  To my surprise, the individual whom I had last spoken with was no longer employed by the company...something about making to many promises to people...blah...blah...blah.  Alright, now I was concerned, due to the fact that I had already paid for the bike.

I wound up speaking with the sales manager today, to make sure that I would in fact, still be receiving the bike.  Sure enough...the deal was still on.  When I asked about delivery however, I was informed that it would still be close to three weeks before I could get the bike delivered.  You see, the frames are made in Japan, at Ellsworth's Rare Earth Carbon Fiber plant, and the most recent order is currently on-board a ship, headed to USA.  Once here, the frames will sit in customs for nearly a week before being shipped to Ellsworth's headquarters in San Diego, California.  Once the frame arrives at the Ellsworth facility, it will be shipped to me, along with the components.  I will be required to assemble the bike, or take it somewhere and have it assembled (I'll be assembling it myself).  

I then asked him to review the parts list with me, and was less than happy to hear him tell me that everything was included except the front fork.  No big deal...the front fork for that bike is nearly $1000!

What?  Not included?  That can't be right.  All along I was informed that everything was included for the price I paid.  This was not looking good!  I proceeded to tell him the entire story, and how this process started way back in January...and that I was being given an even better deal than originally quoted due to my great attitude and patience...blah, blah, blah.  That might have made things worse, because he then looked a little deeper into the situation and found that the guy who no longer works there, gave me all of the components at below cost.  Oops!  

I was told not to worry, as he would get with Summer (the girl who offered me the sponsorship in the first place) to see what the details were.  Fortunately, he called me back within the hour to tell me that  yes I would be getting the deal that they quoted me, and to be patient for a little while longer.

So...I am very happy to hear that the bike is still going to be shipped to me...but not so happy that I must wait another 3 weeks!

Oh well...thanks Ellsworth!  I still appreciate the smokin' deal!

Day 114...'Thin Air' Exercising

I'm still not completely over my lackluster performance at the Prescott Punisher this past weekend.  While much of my poor performance was due to my poor nutritional preparation the night before...the altitude certainly played a big role as well.  I wanted to take this opportunity to share with all of you the 'scientific' side of this whole 'altitude' thing...I mean, come on...we all know the air is thin up there right?  But what does that really mean?

So here we go...let's take a little scientific journey, and learn about what really happens to the air at higher elevations, and why it is so hard to breathe sometimes...like last weekend!  If you're not into science...I recommend that you skip this post, and check back in a day or two.

Let's talk about air.  It's something that many of us take for granted...every second, of every day.  Our bodies perform an amazing function that allows air to travel into our lungs.  Once inside of our lungs, the body continues it's amazing feat, using that air to supply vital oxygen to tissues, and structures within our body, thus providing continued life.  But what is air made of?  This is something that most of us have learned at some point, in some science class, throughout our lives.  Like many other things we have learned in life though...we forget the details, and simply take it for granted.

Air...it's all around us.  We can't see it...well, sometimes we can...or at least the multitude of additional particles that become mixed into it.  Who out there remembers what air is made of?  Let's see a show of hands.  Hmm...I expected a better response!  Air is comprised of four separate gases.  I know...in 7th Grade Science class you were told that there were only two gases that made air...there are however, four.  These four gases are Nitrogen, Oxygen, Argon, and Carbon Dioxide.  There are actually other 'trace' gases present, but these four make up the greatest concentrations.  It is also important to mention that this is the makeup of dry air.  Water vapor can also be considered a component, and can be present in concentrations of up to 2%.  But for this discussion, we will keep the components limited to the four gases.  Each of these four gases is present in a specific concentration.  The largest component is Nitrogen 'weighing in' at 79.09% of the total concentration, while Oxygen follows at 20.95.  The remaining components of Argon and Carbon Dioxide are in such small concentrations (.93 and .039 respectively) that they are not usually taken into account when describing the components of what we know as air.

So...we've all heard it before...people saying things like, "The air is thinner at altitude" or "You can't breathe easy at high altitudes because there is less oxygen up there".  Which of these is correct?  Anyone care to take a guess?

In order to determine which statement above is correct, let's look at oxygen.  We know oxygen's contribution to the makeup of air is roughly 21% (20.95).  What happens when oxygen levels drop below 21%?  When this happens, we can experience symptoms such as lethargy, shortness of breath, dizziness, nausea, lack of concentration, etc.  Hmmm...sounds similar to what happened to me!  

It is important to know however, that oxygen levels do not begin to drop until we reach altitudes of 10,000 feet or greater.  Even at these altitudes, the percentage of drop is minimal.  Research suggests that significant drops in oxygen concentration happen at altitudes of roughly 70,000 feet!  I was only at 6,100 feet...so what the heck happened?

Atmospheric pressure has much to do with what happened to me.  Atmospheric pressure decreases with altitude, and as such, the air becomes less dense (or thinner!).  The air is less dense because each liter of air contains fewer molecules of gas.  This is known as the partial pressure.  A decrease in the partial pressure of oxygen has a direct effect on the saturation, or the amount of hemoglobin and oxygen transport within the body.  As a result, the body reacts in much the same manner as if it were being deprived of oxygen...because it is...but not because the oxygen content in the air was low, but simply because the partial pressure had been decreased.

So how does this affect athletic performance like cycling?  Maximal performances greater than two minutes in duration are primarily dependent on adequate oxygen delivery.  Therefore, any disturbance in the oxygen delivery process, such as decreased oxygen content or changes to the partial pressure of oxygen can lead to decreased performance levels...such as those that occurred during my last race.

So...let's revisit the original question.  Which of the statements is correct?  "The air is thinner at altitude" or "You can't breathe easy at high altitudes because there is less oxygen up there".  Technically speaking, both are correct.  However, since significant changes to the level of oxygen do not occur until altitudes of roughly 70,000 feet, the most common (and correct) answer to this question is that which refers to the thin-ness of the air, as this refers to the decreased partial pressure of oxygen.

Thanks for reading...I hope you learned something new today!

Day 111...The Prescott Punisher

I raced in Prescott this morning...the same trail that I pre-rode the other day.  All I can say is that the race organizers correctly named...I got punished!  

While the altitude and the challenging terrain were certainly factors in my punishment...I must admit that I too am partially to blame.  You see, We headed up to Prescott last night, right after I finished up training clients.  We drove straight to the Firehouse Kitchen (a great little restaurant inside the original Prescott Fire Department station-house) for dinner, prior to checking into our hotel.  My friend Paul and his wife joined us, as he too was racing this weekend.  

When planning our little weekend race getaway, I had mentioned that I would not be drinking any wine the night before the race.  Well guess what...that did not happen!  We had a great dinner with some good wine, and stayed a little too long.

When I woke up this morning at six, I knew that I had made a terrible mistake...I should have stuck to the plan!  The combination of the altitude, wine, and late night, left me without much energy, and with some stomach problems.  

Once on the race course, I quickly thought about quitting.  My stomach was cramping, my head hurt, and I had zero energy.  I watched in horror as one of the riders whom I had finished well ahead of in my first race (The Foray at the Fort), pulled away from me like I was standing still.  I truly think that if Donna had not been there, I would have quit after the first lap.  That is how bad I felt...but there was no way I was quitting...not in front of my wife!  So I stuck it out and finished the race somewhere around 10th place.  I'll know for sure what place I ended up in, when they post the results online tomorrow.  I didn't bother to stick around for the results at the race due to my lackluster performance.

It's pretty disappointing, but I know it happens...I just wish it hadn't happened to me!