BodyHealth.com

By Ironman Age Group World Champion and MAP Team member Cherie Gruenfeld

Last month we spoke about helping your kids to enjoy participating in our sport and I mentioned that there are few things more gratifying than watching your own child in this endeavor. One thing that I believe does provide an equal sense of gratification is watching a kid do this and knowing that, without your help, he’d never have this opportunity. I’m speaking of “at risk” kids who live in an environment much different than that in which you and I live. I have some experience working with these kids and know the joy it brings, and I’d like to share some of this with you and perhaps interest you in getting involved.

[Read more →]

When I signed up for Ironman Lake Placid in 2006, I had high goals, however, during the off season and as the 2007 season progressed I knew that if I trained hard enough and smart enough I would have a shot to be the overall champion.  I knew this was going to require training, lots of training, as well as a delicate balance between physical training load with the stress of daily life, (work, family, friends etc.) 

In order to do so, often athletes focus on how hard they can push themselves, until the breaking point, and when necessary take extra recovery time.  However, this season I found a way to focus not on how hard I can push my body, but how hard I can recover. 

[Read more →]

From Terry:

What advice do you have for triathletes in their 40’s, food wise, to keep the middle age spread under control? Something to help metabolism speed up? Thanks, Terry

From Dave Scott:
Terry,

If we could just eat the magic bullet and keep the “spread” under control, I’d be in a different business!

There are several “things” that you could weave into your daily routine that will help to maintain lean body mass and hold the fat increases at bay. Here’s a check list that might give you a few reminders for a leaner you!

•  Finish dinner by 7:30 pm

•  Go for a walk (15-20 minutes) after dinner [Read more →]

Hi Dave –

Would you recommend MAP for women also – or is this not the right product for us?

Right now I take an “Ultimate Woman” multi-vitamin, Cor-omega, Osteo bi-flex (glucosamin, chondroitin, MSM and “joint-shield”) an extra dose of Multi-B, and to top it all off…CoQ10!

What do you think of this regimen?

Interested in your recommendation!!

Please advise!

E.G.

From Dave Scott :

Elizabeth-

The daunting task of selecting a “perfect” supplement program really depends upon numerous factors: 1. daily dietary intake 2. health history, specifically the last five years 3. fitness and exercise regime 4. body weight and body mass index 5. age 6. family health history.

[Read more →]

From Michael in Madison:

My friend who did a 5 hour bike ride in Kona this year and weights about 160 pounds averaged about 260 watts during his bike ride.

I can only maintain now about 140 watts. What is the best way for me to increase by sustainable power during the next 6 months so I can keep up with him?

From Dave Scott:

Michael, two areas that you can focus on in the pre-season (February – April) and your competitive season (May – November) is to elevate your lactate threshold power output (LTPO) and your sub-threshold sustained power output (STSP). For an Ironman distance, these two areas will boost your power output for a 5-6 hour ride.

Here’s how:

[Read more →]

From Brenda in Salt Lake City:

I am trying to work out what is the optimum nutrition for me during an Ironman bike segment. Should it be to take in as many calories as possible?

I figure I am burning probably 600-700 calories an hour over 6 hours. Should I try to get in that much if my stomach can take it?

Thanks,

B.

From Dave Scott:

Brenda, don’t replace a calorie to a calorie! If you try to ingest 600-700 calories per hour, which is probably close to your burn rate, (I would need to know your body weight and average speed to calculate) your GI tract would totally be overloaded. The inevitable outcome is that your energy delivery to your working muscles would stop.

[Read more →]

From Jeff in San Diego:

I was at Ironman and saw you on stage. You look great. Ageless! You have been able over the years to maintain your basic speed in all three events.

Most older guys like me in their 50’s are really slowing down. Can you give your core ideas on this with the specific applications so I can keep my dreams alive of having a personal best race? You give me hope!

Thanks a lot.

From Dave Scott:

Jeff,

Thanks for the compliment! The afternoon lighting in Kona does wonders for covering up lines, cracks and crevices on my 50+ year old face!

Regarding your question on “specific applications”, I’m not sure what you are truly asking, but I will take a shot at maintaining the fountain of youth. Here’s my list:

•  Eat organically Studies by John Reginold, soil scientist at Washington State University ; have shown that organically grown has obviously no pesticide residue, higher content of antioxidants and beneficial healthy compounds. Also, the sensory taste tests scored higher than conventionally grown fruits and vegetables. I have eaten organically for 25 years – well before there was any scientific information. Eat 6-8 servings of fruits and vegetables every day.

[Read more →]

Note from Dave Scott - “Congratulations to all Team MAP athletes! By setting an example to all who follow your career and cheer you on, you’ve shown that with consistent training, both physically and nutritionally; including the benefits of MAP, the results will lead to success at the finish line. Great job!”

From Alex:
Do you think speed work for running is best done all year, weekly? I am just coming off an IM a month ago and am planning for Arizona . I want to really be ready for that marathon so that I can look forward to running it and run it well. This last race I had to walk a lot. What would your game plan be to this?

From Dave Scott:
Alex, IM Arizona is in five plus months. You have plenty of time to develop your “speed” for the Ironman running segment. Recognize that the key element in running a faster leg is to develop your early season “sustained strength” or muscular endurance. There are three vital components that could be implemented in October through December:

1. Increase your long run on two days a week. The medium length longer run should “grow” to 80-90 minutes by the end of December. Your longer run should increase up to 2 hours to 2 hours 30 minutes. To begin these runs, start with a shorter 40-50 minutes and add 3-5 minutes per week. The longer run begins at 80-90 minutes and add 4-6 minutes per week.

[Read more →]

From Ted:
Do you think it’s worth it for me to see a bike fit specialist? I am riding comfortable but not sure if it’s the most efficient for me.

From Dave Scott:
Ted- Comfort and efficiency do not necessarily go hand in hand. For example: if you have a relaxed, higher stem position which brings you more upright, this is not an optimal. Aerodynamic fit. Find the right balance between comfort and generating maximal sustained power is the end result that you will achieve with a proper bike fit.

[Read more →]

by Dr. Alex Mroszczyk-McDonald, MAP Team Member and Winner of IM Lake Placid 2007.

For decades people have been encouraged to “get some fresh-air” or as a child to “go outside and play,” however, the air-quality in many cities and suburban areas is making this option potentially less healthy. Air pollution has become such a pervasive problem across the country that there are virtually no places left unaffected. One group that is particularly at risk are athletes who exercise outside. We are all aware of the benefits of exercise, however, what about the potential health risks? Respiratory, cardiac and thromboembolic events (stroke/heart attack) have all been linked to air pollution and exercise (1). Most people exercise near large metropolitan areas, where the air quality is often very poor. However, the air quality can be as bad or even worse hundreds of miles away from urban centers when weather patterns carry pollutants great distances from their source.

[Read more →]