Week of March 2 – 8, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 1 weeks
  • Clermont – 3 weeks
  • St. Anthony’s – 8 weeks

Coconut oil – Have you heard!
Don’t forget about the healthy fats… Consumption of a high fat meal before exercise has been shown to alter substrate supply before exercise has been shown to alter substrate supply before exercise and leads to increased free fatty acid (FFA) levels in the blood, which could then increase lipid. metabolism during exercise and either preserve some of your limited glycogen stores or at least attenuate the normal rate glycogen depletion.

What type of fat is best? The answer is simple: medium-chain tryglicerides (MCT’s) These fats bypass the long four-to six hour digestion time of many other fats, and are instead readily available as a form of usable energy. Most athletes can tolerate 100 – 150 calories of MCTs without gastric distress, and the easiest way to get thes is via coconut milk, coconut oil or MCT oil.

Please note that the study referenced above involved eating the pre-workout meal 4 hours prior. In addition to the meal recommendations earlier, if you’r competing in a long race especially an Ironman or ultra-endurance event, then consider including 3 – 6 ounces of full-fat coconut milk, a heaping tablespoon of coconut oil or a level tablespoon of MCT oil with your preface meal.

Training Peaks account: 
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lee Vista/ 436 Dtwn YMCA
Sport Swim Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 8 miles

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