FATA is now on the quest to lose some weight so that he can go skydiving in NZ by dec.
the plan is to excerise more, eat less, eat better and eat low GI.
the plan seems no different from the others that we all embarked in one point of time or another. most of us would have tried the high carb diet, the 40/30/30, the spa treatment of wrapping and steaming, the colon cleansing detox, high protein diet, the partial high protein diet, the meal replacement diet or even that 'just don't eat' diet.
maybe the low GI diet can work.
the theory is that if you eat food that will help you to feel full longer and take more effort to metobolise, you would need less food.
thus IN THE LONG RUN, you would be burning more calories as your excerise will keep your calorie needs high but you will not be taking in more calories and in fact less. you will lose weight and adopt a new lifestyle.
there should be no 'i am not on diet now' but rather the new mantra will be 'i am eating better, healthier now'.
i think it can work because it is a change of lifestyle and not just a diet plan.
are you swapping apple for watermelon?
Monday, September 25, 2006
Friday, September 22, 2006
i will be away...
i will be away for a working retreat on 26-28 sept (tues to thurs) and on holiday in Cambonia on 3rd to 6th Oct (tues to fri).
there will be no whiskey session for 2 weeks but the saturday swim session is still on.
stay with your low GI diet, exercise, drink lots of water and smile!
there will be no whiskey session for 2 weeks but the saturday swim session is still on.
stay with your low GI diet, exercise, drink lots of water and smile!
Injuries.. Most of us will have it some point in our training career
Injuries...
most of us will sustain some form of injury throughout our athletic career or our attempts to be more active.
coming from a more sedentary lifestyle or even from a different sport, you would often find yourself needing some form of physical adaptation as you try out a new sport or even moving into another of fitness and activity.
it is important to be prudent (like all good accountants!) and at the same time be adventurous (like all good entrepreneur) to try out new methods of training, strengthening, diet and even recovery.
I have moved into a new age group for racing and will be moving into another age group in 2 years time.
it is not surprising that I will be some injury or needing some fine tuning or healing once a while...
injury sustained from pushing my body without due care for the last 20 years or less (if I take my Chinese martial art career into consideration, playing badminton in school and triathlon later in my life)
injury from being impatience with mileage, from reduced rest, ignoring little pain and tingle and simply thinking that I can recover like when I am 20.
in order to walk the talk and do what I preach with my tight ITB and rounded shoulders...
I am cutting back in mileage, seeing doctor, visiting therapist, stretching on the same frequencies as my meals (that is a quite a lot since I like to eat abt 6 times a day...), taking medication and starting a pilates program.
and praying and working towards racing for the next 30 years or so like my friends in the 60+ 70+ age group for ironman.
most of us will sustain some form of injury throughout our athletic career or our attempts to be more active.
coming from a more sedentary lifestyle or even from a different sport, you would often find yourself needing some form of physical adaptation as you try out a new sport or even moving into another of fitness and activity.
it is important to be prudent (like all good accountants!) and at the same time be adventurous (like all good entrepreneur) to try out new methods of training, strengthening, diet and even recovery.
I have moved into a new age group for racing and will be moving into another age group in 2 years time.
it is not surprising that I will be some injury or needing some fine tuning or healing once a while...
injury sustained from pushing my body without due care for the last 20 years or less (if I take my Chinese martial art career into consideration, playing badminton in school and triathlon later in my life)
injury from being impatience with mileage, from reduced rest, ignoring little pain and tingle and simply thinking that I can recover like when I am 20.
in order to walk the talk and do what I preach with my tight ITB and rounded shoulders...
I am cutting back in mileage, seeing doctor, visiting therapist, stretching on the same frequencies as my meals (that is a quite a lot since I like to eat abt 6 times a day...), taking medication and starting a pilates program.
and praying and working towards racing for the next 30 years or so like my friends in the 60+ 70+ age group for ironman.
Thursday, September 14, 2006
A word on zone training
Formula for working out your zones for training;
Zone range = percentage of zone x (Maximum heart rate for that sport – resting heart rate) + resting heart rate.
Example;
Zone 1 is 60% and under
Resting heart rate is 65.
Maximum heart rate is 185
Zone 1 = 60% of (185-65) + 65
= 137
There are many theories for what zones you should be training in and what percentage values should be used for the different zones but I am using values of
Zone 1 60% and below – recovery, warm up and cool down
Zone 2 60-70% - aerobic with fat burning effect
Zone 3 70-80% anaerobicic with lactate threshold effort
Zone 4 80-90% - hard effort that is flirting with the red line of threshold effort
Zone 5 90% and above – the range that your body will be screaming and should not be able to stay too long. Maximum effort or very hard
Take note that the maximum heart rate for each sport is different and it require at least 20 min of hard effort before your heart can hit its maximum.
Zone range = percentage of zone x (Maximum heart rate for that sport – resting heart rate) + resting heart rate.
Example;
Zone 1 is 60% and under
Resting heart rate is 65.
Maximum heart rate is 185
Zone 1 = 60% of (185-65) + 65
= 137
There are many theories for what zones you should be training in and what percentage values should be used for the different zones but I am using values of
Zone 1 60% and below – recovery, warm up and cool down
Zone 2 60-70% - aerobic with fat burning effect
Zone 3 70-80% anaerobicic with lactate threshold effort
Zone 4 80-90% - hard effort that is flirting with the red line of threshold effort
Zone 5 90% and above – the range that your body will be screaming and should not be able to stay too long. Maximum effort or very hard
Take note that the maximum heart rate for each sport is different and it require at least 20 min of hard effort before your heart can hit its maximum.
Post race recovery
After a long race or hard workout, most of us mortal would experience fatigue, soreness and general lethagy. Very often we rest till we feel better or when our muscle soreness disappeared before we start training again.
but are we really ready to exert ourselves?
4 days after my 1/2 ironman race, my muscle ache has almost disappeared and am feeling fine.
I did the polar heart rate monitor's build in test for fitness called ownIndex. With all my training for the rest and the 4 days of almost do nothing but act like the sidelined coach, I would like to think that the result would be starling...
and with the extra sleep and food that I had over the last 4 days...
my pre training for the race in June was 52, and today after months of training and being rested, I am at 51!. I should be at 53 if not 54.
all of you would tell me it is only 2-4% points...
30 min later, my students commented that I looked tired! Looking tired after doing nothing for the whole day except eat and surf net.
the nail to the coffin to confirm it all!
maybe the race take more out of me than I wanted to admit. Our normal indicators of recovery like heart rate (I am at my lowest at 46-50 resting when I really sit down for 5min and it is my lowest ever since ironman) and physical symptoms of soreness cannot be accurate indicators of recovery.
do you whether you are ready to train again?
but are we really ready to exert ourselves?
4 days after my 1/2 ironman race, my muscle ache has almost disappeared and am feeling fine.
I did the polar heart rate monitor's build in test for fitness called ownIndex. With all my training for the rest and the 4 days of almost do nothing but act like the sidelined coach, I would like to think that the result would be starling...
and with the extra sleep and food that I had over the last 4 days...
my pre training for the race in June was 52, and today after months of training and being rested, I am at 51!. I should be at 53 if not 54.
all of you would tell me it is only 2-4% points...
30 min later, my students commented that I looked tired! Looking tired after doing nothing for the whole day except eat and surf net.
the nail to the coffin to confirm it all!
maybe the race take more out of me than I wanted to admit. Our normal indicators of recovery like heart rate (I am at my lowest at 46-50 resting when I really sit down for 5min and it is my lowest ever since ironman) and physical symptoms of soreness cannot be accurate indicators of recovery.
do you whether you are ready to train again?
Wednesday, September 13, 2006
Banishing my demon of DNF Desaru Half IM!
Lessons learnt;
1. Enjoy the process of training. It is just too long to be boring or painful to be training for months!
2. Eat well not just before the race, you are simply too nervous to eat just before it!
3. carbo load with simple and compact carbo like soft drinks and sweets. The complex stuff like fruits and brown rice will just give you the runs. You will be spending more time on the throne than training. Time to drink up!
4. Have a plan even if it is a simple plan. There are just too many things to worry on race day and for an oversea race, the logistic is simply to daunting. A plan will simplify things and make sure you would not leave out inconspicuous but important item like toothbrush and hydration salts.
5. Book early! To avoid sleeping in a room with 7 others and 8 bikes for a room for 2
6. sunblock, sunblock and more sunblock to avoid looking like cooked lobster after 7 hrs or so in the sun. 15mins of marinating yourself before you are being based in the sun.
7. Don't trust the brochure! There maybe 7 water points but not 7 isotonic drinks station. BYO as much as you can.
8. Have friends who understand the madness of you pushing your limits for 2km swim in choppy sea with 1m surf/ 90km of almost no shade hilly bike ride that will put you out there at the hottest part of the day/ 21km run or rather walk/jog with cramps from the start till the end. Because you need them to motivate you when things are not going too well like running a slow half marathon, eating at strange hours with you and called in carbo loading and being crappy because you just did not have enough rest from all these training.
9. You can eat 5000 or more calories after the race since you did not have lunch and you burnt 500 calories per hour. But you can't really eat so just plan to drink and drink...
10. Try and try and try and for me.. Try again. Finished the race on my 4th try. You just have to try another time.
thanks for reading!
Tuesday, September 12, 2006
new way of looking at training
is great to see so many of you working out and feeling great about it!
But it is important to stick to your goals and thus follow the plan for working out or training.
There are many ways to look at your training;
number of meters you swam, kilometers you run etc; essentially mileage
number of calories you burn; indicate how much you potentially able to lose
intensity; how hard you go
And overview whether this session helps to achieve the goals you set out to accomplish for the program
Some of you have been clocking in the miles or kilometers in your running, but at what intensity and what purpose were you running for?
What did that session help you to achieve?
Is it a long run that will increase your endurance or speed workout that increase your leg speed or recovery run to prepare you for the longer distance this weekend?
There is another way to look at training sessions.
Rate the intensity 1 to 10 with 10 the hardest where you can only do 1 session in a week and 1 being the walk in the park.
Multiple it with the time for the session.
Example; Tuesday whiskey session is 8 for some of you so it is 8units for Tuesday workout. And Thursday run is 5 but you ran 2 hrs so 10 units.
The idea is to keep the session capped at 30 or so for the week.
Another way is to log the time your heart rate at different zone or level.
What is your rating for the week?
But it is important to stick to your goals and thus follow the plan for working out or training.
There are many ways to look at your training;
number of meters you swam, kilometers you run etc; essentially mileage
number of calories you burn; indicate how much you potentially able to lose
intensity; how hard you go
And overview whether this session helps to achieve the goals you set out to accomplish for the program
Some of you have been clocking in the miles or kilometers in your running, but at what intensity and what purpose were you running for?
What did that session help you to achieve?
Is it a long run that will increase your endurance or speed workout that increase your leg speed or recovery run to prepare you for the longer distance this weekend?
There is another way to look at training sessions.
Rate the intensity 1 to 10 with 10 the hardest where you can only do 1 session in a week and 1 being the walk in the park.
Multiple it with the time for the session.
Example; Tuesday whiskey session is 8 for some of you so it is 8units for Tuesday workout. And Thursday run is 5 but you ran 2 hrs so 10 units.
The idea is to keep the session capped at 30 or so for the week.
Another way is to log the time your heart rate at different zone or level.
What is your rating for the week?
Thursday, September 07, 2006
2.4km time trial at whiskey 050906
weather was cool and not too humid, and there was a good crowd and atmosphere to get us going...
Tim; 9:36
PB (personal best)
FATA; 17:17
big improvement from his may 19min+ in May!
keng; 12:38
great time but she still got strength to yell at me at last round...
WS; 13min+
can improve la!
eileen; 18min+
must be the pastoral sermon on her new MP3 player...
Pea; 16min +
1 decade and slower only by 1min.. ok wat...
well done people!!!
faster times to come especially for end of the year big bash at standard chartered!
will do this again.. 1 or 2 months time. this will serve as guide for your interval training for your standard chartered run end of the year.
Tim; 9:36
PB (personal best)
FATA; 17:17
big improvement from his may 19min+ in May!
keng; 12:38
great time but she still got strength to yell at me at last round...
WS; 13min+
can improve la!
eileen; 18min+
must be the pastoral sermon on her new MP3 player...
Pea; 16min +
1 decade and slower only by 1min.. ok wat...
well done people!!!
faster times to come especially for end of the year big bash at standard chartered!
will do this again.. 1 or 2 months time. this will serve as guide for your interval training for your standard chartered run end of the year.
Monday, September 04, 2006
The scoobies outing cum birthday celebration..
Reasons for eating at Sunset Grill all the way out in Seletar...
1. We can all enjoy the famous Jerry's ribs and beer batter mushroom in the name of birthday celebrations for DT and JC - fulfilling our cravings.
2. Opportunity to have a scoobies convoy winding down pseduo UK roads like Paddington all the way in Seletar - fulfilling the boys' fantasy.
3. To feel motivated (or guilty depend which perspective you hold) to work out more after the 3000 calorie meal - achieving my motivation strategy
the next outing will be wan's real house warming...
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