Train with a New Purpose

I have been competing for 10 years in triathlons thanks to terrific friends and also a coach who encouraged, pushed and trained me to reach beyond myself doubt.  She taught me to listen not only to her, but to my inner voice.

With technology, we have become slaves to the Garmin, the heart rate monitor, the power meters, the Ipods, the Ipad apps, the statistics and even the televisions on gym fitness equipment.  Stats have become a game for adults, OCD minded folks and the analyst in all of us. 

I have been in races where my brakes failed, my gearing snapped, my goggles got lost, I deuced in my shorts and even have had to get IVs for dehydration.  But nothing is more frightening than losing a computer.

What did athletes do before this technology?  Coaches had stop watches, you did your intervals, you would breathe hard, puke and then repeat...some how you did get faster and stronger.  You also learned the premise of perceived exertion and recovery. 

I recently spoke with a group of talented triathletes and runners about "training with a purpose".  Yes, there are days when yacking it up with your friends on a run is a blast, but this is about your inner voice and the connection to your body.

 A training plan is a map to follow to get to the finish line.  Each day it shows duration, activity, intensity and possibly distance.  But it doesn't tell you the purpose.  That comes from within.  Breathing, leg turnover, timing of nutrition, lengthening your swim stroke, working on your kick, staying in the aerobars, - the possibilities are endless.

But I want to redirect to the technology mentioned above...when is the last time you went without it?  Do you have an inner voice that pushes you before the alarm beeps?  Do you know your rate of perceived exertion?  Can you maintain speed on the bike without the RPM/Odometer gauge? 
There are many intentions when we go out for our daily dose of addiction, but I challenge you to disconnect for one day so you can truly learn about your body and that inner voice.

DOES EATING LATE MAKE YOU FAT?

The Binge Bulge

Eating after 8 p.m. may increase the risk of obesity, according to a  study at Northwestern University. A five-year study on weight changes in college students which Dr. Hoerr is working on also suggests that eating late disrupts sleep patterns. "Our data shows that those who got the most sleep were more likely to maintain a healthy weight," she says. Researchers still don't know all the reasons why poor sleep is correlated to weight gain.

Bad Snacks vs. Good Snacks

Specific foods, she says, interfere with sleep. Avoid anything high in tyramine, a naturally occurring chemical that helps regulate blood pressure and can keep you awake, at least an hour or two before bedtime, says Dr. Hoerr. This includes aged cheeses, processed meats and soy sauce. High-protein and fatty treats should also be avoided because they take longer to digest. The good news: Some foods, when eaten in small amounts (under 200 calories), may actually aid in quality sleep, and not add inches to the waistline. Unprocessed turkey and nonfat milk are both high in the amino acid tryptophan, which can be converted to serotonin and melatonin—neurotransmitters that help promote good shut-eye. Foods high in the minerals magnesium (almonds), potassium (bananas) and calcium (low-fat yogurt) encourage muscle relaxation, and are OK to eat before bedtime. "The glucose in honey is easily digestible and comforting, which explains why a warm cup of milk sweetened with honey might be an ideal bedtime snack," says Dr. Hoerr.

Teenagers: The Exception

When teens hit their growth spurt, they almost can't eat enough, says Dr. Hoerr. "This is when you see an 11-year-old boy consuming more than the active man of the house," she says. "He should have extra snacks, like those suggested. The snack should be finished more than an hour before he goes to sleep."

Eat Early, Not Late

How can you kick a late-night eating habit? Try breakfast. "If you don't eat too close to bedtime, by morning, your liver has fully processed the sugar and fat and protein and your appetite is stimulated," she says. Many of Dr. Hoerr's overweight patients report to not eating anything until 3 p.m. and then they'll cram in thousands of calories by midnight. Invariably, their sleep quality is disrupted, and they put on more weight

A version of this article appeared July 2, 2013, on page D3 in the U.S. edition of The Wall Street Journal, with the headline: BURNING QUESTION | Is bedtime snacking bad?.

OBX Swim Clinics

Many thanks to everyone who came out to the OBX Swim Clinic in June.  We had perfect conditions and were able to work on all the skills/drills that are used during open water swimming.  Looking forward to doing it again soon