Faster Swimming Tip- Work on Flexibility to Help With Form

Faster Swimming – Work on Flexibility

Though I am not known for any stellar performances in the swim portion of triathlon, I have done fairly well with not a whole lot of swimming.  This is not going to be one of those ” you can train so much less and go so much faster…” kind of posts.  When it comes to endurance sport, if the top athletes really could perform at the level they do with half the training…don’t you think they would?

That said, as general age groupers with mostly more limited time, some focus should be placed on efficiency, not on missing more sleep. I thought I would quick address one small example  I came across working with a triathlete on some strength training.  Through some general assessments we came across something that she  hadn’t even considered could be hindering her swim.

Other than the occasional stiffness or fatigue, and since it hadn’t been directly injured that she knew of, it really wasn’t something she was aware of.

Watch below:



HITS Triathlon Series Marble Falls, TX Part Deu

So I had to split this into two postings ( part 1)  as I am trying to start getting my blog posts down a bit in length. Funny how I can go months without writing because I ‘ just don’t know where to start’, then I can’t shut myself up once I get started.

So I am entered into this Iron Distance race on April 27th.  Costing a fraction of the entry of the branded Ironman series / Kona qualifying races, I thought it would get me back in the game. Small, no pressure.  I believe it just cost me  more stress.   Even though there are no World’s spots up for grabs…I just wasn’t putting in the training time just to get through the event.

Part of it really feels like I don’t know how I ever fit it in in the first place. I seem to constantly have other things to get done! Plus, the side internet biz was taking extra time.

Eydie still not doing well  most of each month. So after the docs investigations came up basically empty, I proceeded to follow my FDN training I used when trying to get myself back in health. I ran some labs, looked more into where the underlying breakdown could be, and have started to ease things up a bit for her.

Sophia, turned 1 in Jan. She has been the least compliant for sleep of the 3. Into another spell of feeling the need to be up an about at 2 am for an hour or 2. Then a bout of a cold or something moved through the household the next week. Plus, if it wasn’t one of the 3 kids, it would be a dog or cat puking or something. Less sleep again.

In March we made an unexpected trip up to Omaha for my dad. What we thought would be for a few days turned into another week as things quickly declined and the lung cancer finally got him.

This has been the most sporadic, inconsistent training I think I have ever done.  I used to get away with just banking on  my years of racing, but that has long waned for helping anymore. Again, I’m talking about trying to be competitive, finishing events I know I can still do.

So, I have been working on my run and that had come along fairly well. Trying to be more specific in each workout and monitoring it a bit better. It seemed easier to squeeze runs in, though I was trying not to do like usual and run at 10:30pm or later like I was known to do…except for that run 2 weeks ago… did do my 12 x 1mi repeats and run the dog for a total of a 17mi day..starting at 9:30pm or so and finishing around 12:30am.

It was the long rides that seemed tough to break away for. I think I have maybe two 100 milers in , a few 70-80’s and the rest is 1-2 hours and most on the Computrainer. Not the usual multiple rides and a few 120-130’s I am used to getting in. Other than endurance being a bit off, my watt numbers arent too bad.

Swimming? lets just say that really got shut down after I quit the health club I had worked at for 14 years. No more easy access pool. I am doing the same work now, just as an independent out of a smaller facility. So I think I  swam 2x in March…5 x total since beginning of the year if I remember correctly. But philosophy on this is mirroring last years prep for Buffalo Springs 70.3.  Your initial gains are always made in the beginning, then much smaller. So I figured swimming a bunch for 2-3 weeks but also adding some particular stretches and focusing on form ( lots of band work!)  will get me as fast as I was going to get. Interestingly, with this approach I had my fastest swim I believe of all the times I have done that race.

So I swam 2 x last week. Did my 3 x 300 yd  w/:30rest test. 5:11, 5:08, 5:14  so nothing to write home about. Then 2 days later swam 5500yds in about 2hours. Then off swimming again for 5 days. Swam today and timed the 3x 300’s  4:58, 5:00, 5:00. See… improvement 🙂

This past weekend was probably my last chance to have gotten anything big in and be able still be recovered enough to race. I of course am not getting to do my usual 4 week taper.. so I had to do a build up and then only have a 1 week taper. 2 week tapers generally leave you flat on race day as your body tries to shut down into deeper repair.

Sat I got an hour on the bike towing Sophia around the neighborhood in the bike trailer then a late night 14mi run. 6 hours later I am up to meet one of my clients and others for a 100mi ride out to Kerrville, TX. followed by 7 x 1mi repeats. The repeats went surprisingly well- 7:03, 6:44,  7:01,  7:09,  7:21,  7:28,  9:58 ( yeah…so I tanked the last one. I was wiped)

And that is where it stands now. 1 week and a half to go. I will try for the heavy swimming 4 about 5-6 days then back that off as well.   Obviously sleep is still something to work on…

HITS Triathlon Series Marble Falls- Training Update

Well heck, this shouldn’t even be labeled an event training up date, but a general update in all since my lame self hasn’t posted since last October!!  How is that supposed to be considered regular blogging?!?

This is typical of me,  however, as I find myself so easily distracted by ‘other things’ to do in the winter time.  I think that has been part of what has kept me in sport so long is that I have always taken a healthy amount of time ‘off’ in the winters. My body would probably be more wrecked than I discussed about where I have been for the last few years when it came to racing or just plain living an athletic  lifestyle.

I succumb to the holidays and the cooler weather, even with  living in a mild winter location.  I am always in learning mode and the internet is not a good place for someone like me. I go from training articles to health and nutrition, to genome project to bacteria gut function, to the nyan cat,,  prisoners dance to Thriller, then more nutrition and training information, top Fails compilations, to marketing Google+ hangouts….ugh!

Even now as I started this after the midnight hour because I procrastinated filing my tax extension for last year until the 15th, and then distracted by FB and peoples posts, my Norton expiring, trying to find the best price on our GreenFoods protein powder, processing a sale in the Ebay biz , and watching a short 13minute amateur cycling documentary.

SO. back to training updates. It has been a rough go. Last year in the spring I got all fired up after training with some active athletes and decided to do a 4 week crash training for Buffalo Springs 70.3 . Then that was pretty much it. I got through the rest of the season with riding the local group rides/races and an occasional short event.  My motivation still wavered.

If I wasn’t going to commit to training regularly, or had a goal race on the books… I just wouldn’t do much. This was not normal for someone who has been doing something since about 14 years old. .  I just rode or whatever I could do, just to do.  But I must admit, it was getting harder to leave the home on a Sat morning to crank out a 80 miler on the bike..when you have beautiful kiddos climbing all over you wanting to just chill in the a.m.

If I wasn’t out of the house before someone woke up, I usually didn’t leave then. I would tell myself, eh,  I’ll go later..but later would come and go and I would move onto something else.

Which brings me to where we are at right now. So with Sept to Dec taken up with Eydie and her unknown ear issue, my oldest son graduating from college,  the unexpected loss of Gracie ( dog #2) just before the Christmas trip home, the gift from my wife was an entry into an Iron distance race close to home here in Marble Falls,TX.

Continued tomorrow…….


San Antonio Triathlete Monica Caban derailed from Ironman Arizona :(

Dang, it is not the news you ever want to hear, and worse when it is someone within your circle of friends. A local ( San Antonio ) triathlete is smashed into from behind by a truck.

This, only weeks after the death of a 55 year old cyclist in San Antonio ( the 7th in 3 years) and a little over a month since the ‘not guilty ‘ verdict of Gilbert John Sullaway Jr in the tandem deaths

of Gregory and Alexandra Bruehler 3 years ago, also in Oct.

A single mother of 2, Monica Caban was only weeks away from participating in her next Ironman event in Arizona, and while on a training ride, was hit from behind by I assume a distracted driver ( I have not seen any details yet at the time of this writing) she goes into surgery this a.m. for a severed spinal cord.

I personally don’t know any of the details at this point as I was not there, and confusingly I can not seem to find any news report of the incident yet. Even though it has only been a day…you would think , something?? So I don’t know what the driver’s situation is ( known, unknown?)

This post isn’t really to be the ‘news report’ though but I will try to post some updates on OT’s  Facebook( Optimal Triathlete for the new person) .  But the outpour of the tri community has been amazing to say the least.

With the Ironman spirit  in there, she has better fighting chance, physically / mentally.  Athletes just seem to  have experienced new levels in themselves through their training and racing.  Levels that maybe only others or their coaches could see them attaining.

They will transcend situations  moreover than someone that is remotely active( may get it’s share of disagreement)  I mean you don’t have to be an ironman to define anything, it could be any other pursuit be it job or whatever I guess….oh well, but you know what I mean.

Monaca Caban, with the support of the tri community,  will probably be more determined to come back, to fight, and to return to where she once was instead of just falling into a deeper rut of life and the daily grind many live in.  Returning to a life that many live full of doubt, ” I can’ts ” , ” I never could” and ” If I…then I coulda… ‘s ”  Only to later look back and go ” I wished I …” , ” too bad I never….”  ,  ” what I really wanted to do was….”

Yes, some will say, but look at where the pursuit got her. Um, well out of the combined millions of triathletes, bike racers, tourists, commuters out there, and the even more millions of miles put in…it is just one of those things.  Motorcycle riders deal with the same backlashes when one of theirs goes down.  Fall down to the occurrence and quit riding, or hone your skills and routes and awareness and move on.  You might as well not cross the street or drive your own car if living in the fear of the  ” what ifs”.

Oh but, the odds, the odds. The dangers of the roads today prob are a bit higher with drifting distracted drivers I will admit.  Some great strides have been made to accommodate..others it plain snuffs us out. You can spend your energy debating and griping about it all, or just adapt, deal , advocate, and move on or drop out.

There are many places in the country that are very bike friendly and I am not trying to get into a big discussion now on bike rights and blah blah blah.   Yet, people with fear of flying go through the same thing thinking of ‘ the odds’.   Non- health conscious friends are always quick to point out the one guy out of 30,000 that dies of a heart attack at the last major marathon and how running can’t be that good for ya then! Really?? lol.

So, enough of that.  ONE of the other things that a tragedy like this in modern times has shown changed, is the outreach available and easily set up. Below are two entities that were set up within hours of the news for Monica Caban and her family.  New to me was the one. What a great idea where teams of people can be partially organized with information and pick a day to provide a meal for the family to help lighten the load so it doesn’t fall on the few closest to the victim. So do what you can and be careful out there!!

Monaca Caban Family Relief Efforts  and for the meals:

Monica Caban Relief Fund




Meal Train Monica Caban




Not only is the above not the news we wish to hear…we also pray we are not the one in the news either. So be careful out there, minimize the risks is the best you can.


Chris Aarhus

Coach and founder of OptimalTriathlete

The Real Food Summit is Here: UnderGround Wellness and the Real Food Summit

The Real Food Summit is Here: UnderGround Wellness and the Real Food Summit

It is here, the Real Food Summit by top BlogTalk radio show host Sean Croxton. Putting together a jam packed line up of presenters consisting of farmers, nutritionists, and top health bloggers, Sean Croxton of Underground Wellness has done it again.

Modeled after the successful Paleo Summit released earlier this year, Sean delves into the question many Underground Wellness
people ask when it comes to what to eat… ” Does Food Have to be So Complicated? ” From all the fad diets I have to sift through that pepper the market for my general weight loss clients, to the highly marketed supplement industry guiding the athletes that I work with, Sean compiles the information to educate you to decide for yourself . You would spend thousands of dollars trying to catch all these presenters on the road.  They are all here!!

My clients that minutia their food and have the worst relationship with it, seem to struggle the most. Real Food Summit may help them. My athletes, as they try to balance eating and training, seem to run into just as much an issue. Trying to drop weight at the same time as trying to increase performance, often times with not achieving either one.

The Real Food Summit delves into why one book says all the right things about why vegetarianism is the only way to go, yet professor so and so has the exact opposite and equally convincing info about eating like cavemen.

Sean does this through a unique format in the Real Food Summit by compiling many presenters over a 9 day period…and it is FREE. Well, at first.

See what he has here: ( First 500 registrants get a year’s subscription to Organic Gardening..something  I know we have just been putting off for too long is our garden!)


Each day 3 presenters are interviewed, with these continuing to be played for 24 hours for free, then they are pulled for the next round.

Register for free here then after your brain is wracked with info for 8 days or you have to miss a day, you may just want this library of videos to be able to refer back to on your own. Just come back to this link and own it.  Trainers, this will help you stand out from the others.  Athlete’s , it will make you think a bit more about how you fuel yourself!



BIG FOOT, ( TX) and a Day of Lessons Learned: Riding Safety Tips

BIG FOOT, ( TX) and a Day of Lessons Learned: Riding Safety Tips

Let me see if I can keep this fairly brief because I really need to finish up on the Buffalo Springs 70.3 follow up video blog.

I have this lead into the race with video blogging with even a live feed from the night before the race ( some good insight from some seasoned athletes, coach and coach of a coach Live Feed Recording )  But then the week after the race I was worthless, so I haven’t gotten it done yet.  In retrospect, it took a lot more out of me than I thought.  I did well for having basically 3 1/2 to 4 weeks of focused training, but more on that when I post that one.

So I did absolutely nothing all week after the race except ride to work on Fri, a whole 7 miles. Then yesterday I take two of my riders out for a 130 mi ride.  Low zone training needed by both..the distance more needed for only one of them, but I like to take the other along for ‘mental toughness’ 🙂   They both got that and much more.

Might have to look closely ( my phone has been taking rather hazy pics) but this is Carlos post crash with a fully ripped jersey on the shoulder and a divit of skin taken out of his knee.

At exactly mile 50 into a 130 mi ride we are on a section of road outside of BigFoot, TX on a loup I like to do for it’s vast emptiness and long stretches of steady output roads.

It has been a couple years since I rode this route and I don’t remember these dips n the road being so bad.  But after the fifth one and me trying to eat while aero I decide its time to move more to the middle of the road.

As I turn to warn the others, I look right just as Carlos hits the next big dip in the road. With his weight fully on the front wheel, in his aero bars,  he doesn’t have much of a chance at controlling this kind of hit and airborn he goes, bike swiped out from under him.

Unfortunately, Mark is right on his wheel, runs straight into the flying Carlos, and over the bars he goes as well…face plant.

I don’t know if it is from the years of bike racing and seeing /being in my share of crashes, but I am sure they don’t appreciate my casual reaction to what just transpired.  I roll back silently and don’t even remember asking if they are ok..( since they are conscious and asking each other anyway, I have my answer)

But I generally wait until an assessment of the damage is done before I am going to react and decide what to do next. Is the ride over? Do we have to call for a helicopter?  Does everyone’s bike work?

Nobody is writhing in pain with a broken collar bone ( common) nor cussing out in anger. Just a lot of Grrrrr’ ing and arrgggs as the sting of the chip and seal removing skin settles in.  Then we need to look over to see that maybe someone doesnt know how bad they are hurt, with the concern of Mark and his face plant leaving a cut to the eye, nose bridge, and a cracked helmet.  Makes for a sore neck and bleeding forehead.

You don’t want to mess with head injuries but he says no stars or blacking out or anything…so I guess we are good to go.

Carlos’ leg functions and having done it myself before, I suggest we just get going.  I’m sure the missing skin parts will burn a bit when he sweats…I make the assumption,  no one questions it, and off we go.

The rest of the ride they get a few looks each time we stop for water as they are bleeding and jersey’s torn. I (silently) commend them greatly for their push through and riding another 80 miles like this as this is a little new for some. Many just call home and call it good. ( disclaimer: there is nothing ‘tough’ about continuing on if indeed you are injured to a greater extent)

I stated in the title though lessons learned.  I will not mention in the heat of the crash aftermath and hope no offense taken later but simply allowing this situation a time to teach a bit for the ‘next time’.

For those that ride the same routes and the same roads time after time, they get to know all the pitfalls of those sections of road. But as you get into longer distances and exploring new roads as I did through my years of training and racing in many locations across the country, your awareness of assessing and making adjustments become quicker and second nature.

After the first few dips in the road I realized being in my aero bars and a weighted front end was probably not the safest. Again, the realization comes at the split second you wish others realized it , like driving down the road and you realize all the cars in front are stopped, but the guy next to you realizes a split second after you and into the car in front he crashes.

When you see an object, whether a speed bump, dip in the road , 2×4, pothole, or other hazard, a couple of things that can minimize a crash are the following.

1) as much as it helps to point things out, for some the timing is either too late to help the person behind, and for many, they are taking their non-bike handling skilled hands off the bars as they hit or try to swerve around the object thus losing control themselves.

2) shift your weight quickly off the front end , ‘lighten’ your body weight and soften your knees and the bike can bounce over most things.

3) even a slight ‘hop’ of the bike skill can help.  Roll around in a parking lot and practice this.

4) be aware of patterns in the road.  You start hitting a rough patch with lots of potholes or other hazards, then your riding is no longer about being super aero or pushing the pace.  Again, this ‘sixth sense’  generally heightens with experience so don’t feel bad.  Many of us have gone through the same situation in order to ‘learn’

5) Don’t swerve as if you are going around an elephant in your path. I see this when someone sees something in the road. You only need to clear it by a few inches, not jeopardize getting rear-ended at 70mph by swerving out into traffic or taking out the person behind you with the wild swing out.   Riding rollers can significantly help with this skill.

6) Looking through the person ahead of you instead of their rear wheel.  There is no reason to be glued 1″ off the back wheel of the person in front of you.  Use your peripheral vision and the occasional glance down to be where you need to be.  If the rider 2-3 up ‘bounced’ then instantly be prepared to hit the same thing.

7) this goes with the above. The hazard doesn’t seem to need such a sever reaction when you see it sooner than when you are looking down instead of up the road.

8) if you have to hit an object, don’t stiffen up, but rather maintain a firm grip , lighten your weight on the seat, slightly shift back your weight and soften the knees and elbows and absorb the hit.  Stiff parts will generally lead to a more drastic deflection and the bike will go down.

9) Don’t panic.  It is just the nature of riding that occasionally you aren’t going to get the necessary warning out to the rider behind you.  Though it helps, you going down in the process or jeopardizing others to do the pointing doesn’t help either.  Neither does your ‘ oh shit’ slamming on your brakes.

So keep in mind that riding is more than just getting the bike rolling, though this is where a high percent of riders are.  They can get the bike up to speed, but when it comes to cornering, bike handling, hazard assessment etc, the skills fall short.  Practice some bike balancing skills, cornering etc so they become second nature.  Riding with groups will heighten this skill, even if you are jeopardizing the group a bit…we all learned somehow.  Sort of like the doctor learning, he has to be new to working on patients sometime, so off they go and mistakes are made in the process.

Hope that helps a bit, happy and safe riding.  Next time I think I will cover why people think that once on a bike, that stop signs and stop lights no longer apply to them!


How Many Meters in 1.2 miles you ask?

How Many Meters in 1.2 miles you ask?

I surprised myself and figured it out fairly close yesterday.  So we are merely 4 days away from this little experiment in training. Tuesday I was cut short on swimming time so I decided to just swim a straight 1.2 miles without any drill work and such that usually extends my swim.

So I knew 1600meters equals a mile , but that .2 took me a bit.  Came home and checked it on google and good ‘ol Wiki answers

1931 meters and I went 1925. Well, actually I messed up and miscounted so shy 100 meters. But my pace was spot on the whole time so I just added it in and ended up with pretty descent time for such a short block of time in the pool.


Live Feed for this weekend will be

What is an Indirect Anti-Oxidant?

As an endurance athlete we are exposed to many many times the oxidative stress levels of the common person.  From the increased breathing rates and thus consumption of oxygen, the exposure to the elements, and the high consumption of foods, our bodies get bombarded with cell damaging free radicals.

What I did not know, was that the typical anti-oxidant methods we follow ( if at all! ) don’t even come close to protecting us from the some 200+ odd diseases associated with Oxidative stress ( over 58,000 papers published on the ‘effects of oxidative stress in

See, both eating the proper foods ( though VERY important to be getting what we can from REAL food)  as well as the general anti-oxidents we find on the shelf like vit C, E A and various herbs, work as ‘consumable’ antioxidents , meaning the work from outside the cell and are used up on a 1 to 1 basis.  That is: 1 free radical molecule, destroyed by 1 anti-oxident molecule, which subsequently dies off….sort of like the honey bee having one sting in him.

The problem?  We daily produce over 130 Sextillion ( that’s 21 zeros) on average…for a non athlete! You simply can not keep up with food…especially with most typical diets.  During the time I was working on my own adrenal fatigue and broken down body, I came across information about how we have our own enzymes SuperOxide Dismutase (SOD)  and Catalase as well as a tripeptide called Glutathione.  When these components are  up-regulated, significant increases in free radical fighting capability of 1 to  1 million…per second, all day long!

As I studied Protandim closer ( because, yes, it is part of a direct selling/ MLM distribution model) I was initially skeptical because of general  hyped claims.  Protandim indeed is an herbal combination…yet one of the only found to have published reviews ( not only company based) on the whole product’s effectiveness by name ( Protandim’s effects as published in …not just based on the individual products within.

The data also went beyond simple oxidative stress management, but into actual gene up-regulation ( a topic for another blog post!)  a Nrf2 activator… our ‘survival’ genes.

Protandim activates Nrf2, which communicates with cells, instructing them to do what they’re already designed to do: up-regulate “survival genes,” genes that enable cells to survive in the face of stress from free radicals and other oxidants, and here’s the part that caught my attention for athletes…. it  down-regulates other genes that promote inflammation and fibrosis to help the body function at an optimal level!  Fantastic!!

Comprised of natural plant ingredients, Protandim is a patented, science-based, research-backed formula that has been researched, tested and validated by renowned universities and institutions–the only supplement clinically proven to reduce oxidative stress by an average of 40 percent in 30 days.

All my athlete’s are exposed to this as a primary supplement for repair and longevity of their participation in this demanding sport, though not all choose to either believe or accept the need for it in their regimen ( though they will continue to dump money into other highly marketed, less effective products)

Here is one of the primary developers of the product, the discoverer of SOD himself, Dr. Joe McCord:

Protandim was once sold at GNC and CVS, however, the need to educate the public hindered sales and the ‘word of mouth’ advertising prevailed.

You do not have to be a distributor to purchase protandim, though being a preferred customer allows for a 20% off through my link HERE
and a short video on how to place an order ( assuring you don’t become a distributor if that is not of interest to you) on YouTube

AND if you care to watch a 33 minute presentation done right here in San Antonio in 2011 about the effects on our genes and layman term discussion you can catch the replay

What to Eat at Work that is Quick?

What to Eat at Work That is Quick?

When it comes to training and fitting things in, one of the problems becomes getting in good quality of food because the tendency is to reach for the quick stuff.  The need to pre-pack and availability of a fridge may cause room for excuse.  But if serious about what you are doing, you find a way and a cooler is always an option.  If cost is not an obstacle, there are many places that prepare foods for you. I come from the poor racer, sleep in my car lifestyle, and that was just not an option. Once you know how to make due, you scoff at the waste of money and would rather work less and train more!

I like to keep foods handy that don’t require refrigeration such as Chia Seeds, Hemp Hearts, nuts and raisins etc.

Even if it is ‘good for you’ and the packages are done up nicely with all the catch phrases of ‘low fat’ , ‘no hydrogenated oils’ , ‘ no high fructose corn syrup’, and even, ‘ Natural’ or ‘organic’… the problem comes in shelf life,lack of  live enzymes, and still, the sugar content ( cane sugar…is still sugar)

Now I am not saying all things in packages are going to be bad.  It is a bit difficult to always get fish fresh or meats as an example,  so tuna and salmon and even free range chicken in a can, can be good sources of quick meals.

I definitely am not innocent of eating the quick fix bar or the shake mix, but I have toned it down considerably from days of past. I lived on supplements. I  would have the pre-ride shake, during ride drink and bar or gel, recovery shake, more bars ( they’re just like candy!)  and later more protein powders etc.

I also had my share of mac and cheese or ramen as well as piles of Minute Rice and Pork n Beans, instant oatmeal, and Pringles…ahh Pringles ( but only the original flavor…the others just become ‘chips’) , gallons of Gatorade, and of course any version of Coney Island Waffle Cone ice cream.

The thing is, I lived a sugar roller coaster and what I thought was the need to eat every 2 hours due to my ‘training’ , was more due to the ratios and quantities of foods I was eating. In the long term, my body payed.  I had the somewhat common high triglycerides found in endurance athletes, a bit of insulin resistance,  wild energy and mood swings as well as performance ups and downs.  The biggest effect, and there are other factors, but some pretty severely drained adrenal glands, hormone levels, a weakening immune system, increase in seasonal allergies, and general overall body aches. I was going to be one of those ” he was an Ironman and somehow died of heart disease”.

I began to see in athletes in the sport, both that I coached and that I saw at events, continue to battle weight even as they got into the longer distances.  Now, this is subject to another blog, but the bottom line is…you might not be needing as many carbs as you are allowing yourself.  We want the body to burn fats in the long distance events to the optimal level we can get it to.  If you are doing sprint and Olympic, then yes, you are all sugars generally on those.

So below I made a quick video of what I have stashed in my cupboard at work ( that is when nobody takes it…)  It is simple. These items I keep in the cupboard and anything needing refrigeration I will bring a few days worth at a time and leave in the fridge. Our work place is actually pretty good about leaving food alone…at least mine.  maybe it is because it is too ‘healthy’ for them and not as tempting!

I keep:

  • Jar of Sunflower Nut Butter ( or peanut butter until peanuts showed up on MRT food sensitivities test)
  • Jar of Organic Coconut Oil-  great MCT’s and fats for those quick meals that have zero fat in them
  • Separate ziplock baggies of  Gluten Free Oats,  Hemp Hearts, Chia Seeds, Craisins, milled flax seed, various nuts- walnuts, pecans, pumpkin, macadamia
  • Tuna, Pouch of Salmon
  • Dr. Mercola’s Protein powder strawberry  ( vanilla and cocoa on the MRT too 🙁  )
  • and of course…. 1 fork  , 1 knife,  1 spoon

I can make a number of combinations as well as when I only have a short time between clients, a quick couple spoonfuls and handfuls and you can get 300-400 calories down quickly and better than a bar.

Here is one of the quick meals.  A pouch of wild caught salmon with nuts, seeds and a little coconut oil ( didnt have that in this vid though)  and only thing missing was a handful of raw spinach or something green!




Chris Aarhus

Ironman 70.3 Buffalo Springs Lake: Crash Prep day 19 of 24

Ironman 70.3 Buffalo Springs Lake: Crash Prep day 19 of 24

So we go into the final week of my last minute prep for the Ironman 70.3 Buffalo Springs Lake triathlon in Lubbock, TX.

Things have been a bit rocky with jumping the training up way beyond the 10% rule!  But I adapted well as I feel I was a little more rested from taking so much time off, my body accepted the training as best it could.

mentally it was a challenge because I hadn’t realized just how much it really took to get in the volume I had been getting in when I normally trained for a full.  This past week topped out at about 16.5 -17 hours not including this Sunday ( so last Sunday to Saturday.  I have been tired most of the time and still can’t seem to break the habit of staying up too late so my sleep is again poor for what I am doing. It is not like I can’t fall asleep, I just get into projects on the computer and fall asleep right there.

So below is the video update since last posting Thur on day 15. I have to head out and mow the lawn now.