As a person who is 48 hours into a Gluten free diet, I am getting lots of questions as to why? I just found out that Team Garmin has gone gluten free and with the testimonials of Uber cyclists like Tom Danielson and Christian Vande Velde I thought I would try it for the season leading up to my Ironman race in July. Here is the article on why they are going gluten free. I will see how it affects me physically and report back to you as there is one issue (night sweats) that I hope to improve upon, even though I think that is from Adrenal stress…its all connected though as Gluten just may be an adrenal stressor for me.
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Unlike cows, humans lack the enzymes in our saliva and stomach to fully break down and absorb gluten (to be found in wheat, barley and rye) and process it for nutritional use, so parts of the protein just get moved on to the small bowel in relatively large pieces. According to Dr Michelle Pietzak, a celiac expert at the University of Southern California more than 50 different types of those fragments have been shown to cause adverse reactions in humans. Some people have an allergic reaction, some have celiac disease and some people just do not digest it well.
And this has relevance not just for ordinary mortals, but for endurance athletes, long trained to stoke up on truck loads of wheat based carbs to give them energy. But not so the Garmin-Transitions pro cycling team whose founder and CEO, Jonathan Garmin, much to the horror of his Tour de France team, switched them onto a wheat free diet. Garmin and his exercise physiologist Dr Allan Lim (now with Lance Armstrong’s RadioShack team) believed that gluten was actually responsible for many of the problems with which performance athletes struggle – bloating, stiffness, and gastrointestinal distress – and that their riders would recover better from grueling stages by avoiding wheat. They also knew that the team could get all the carbs they needed by eating other foods. And they were right.
Team leader, Christian Vande Velde, the first team member to go gluten-free, was pleasantly surprised. “I just had all-around better digestion, and digestion is the biggest thing in utilizing the energy I consume.” Teammate Tom Danielson had a similar experience when he started following the diet during the Tour of Missouri in 2008. “My performance really improved a lot — there was definitely a correlation,” says Danielson. “I think that my digestion is better, and because of that my sleep is better and my recovery is better.”
Since the energy needs of elite athletes such as Vande Velde and Danielson are immense — in the Tour de France, cyclists will eat as much as 8,000 calories daily, more than three times what a moderately active man needs each day — to ensure that they ate adequately to supply their need, the team hired Colorado chef, Sean Fowler, who owns a restaurant in Spain. Fowler them served poultry and eggs as protein sources, fresh fruits and vegetables for vitamins, and a selection of rice, oats, corn and quinoa for carbs.
Athletes certainly do need carbohydrates, says Leslie Bonci, a sports dietitian for the Milwaukee Brewers. For active sportsmen, she recommends three grams of carbs per pound of body weight per day to maintain the energy substrate.
Jonathan Garmin and Garmin-Transitions’s team’s reliance on vegetables, fruits, lean proteins, and fresh, well-prepared food is universally instructive. Many athletes who stop eating wheat, despite having no real problem digesting gluten, still experience weight loss and performance and digestion benefits from inadvertently dodging other dietary pitfalls. No bread, cookies, or hamburger buns usually translates to less sugar, salt, and processed foods spiked with chemical fillers.
Moreover, the diet does not have to be for always, but for use in periods of intense exertion – although some athletes may feel so much better ‘off the wheat’ that they stick with if even when not on the Tour.
Courtesy
I am on an 80 mile bike ride this morning riding solo. I now listen to the Webinars as much as possible in MP3 format on my ipod. For those of you who ride, as long as there is minimal traffic, I recommend this…you are killing two birds with one stone.
Exercise and education.
So I get through with the one hour webinar and I put the ipod into my bike coat front pocket. About 2 hours later I had to pee so I pull over and scoot into the woods.
There is no one around.
I am always VERY careful as some poor dude got busted last year in our area for indecent exposure from peeing behind a tree. At least he claimed he was “peeing”. I bet he was doing a bit more.
So there I am in mid stream when I hear a man’s voice. I look all around and start to freak a bit as I nudge my nether regions closer to the pine tree as not to “expose” myself to the person. I listen intently. And there it is again but I cant seem to find anyone nor can I really figure out where it is coming from.
Seconds later I realize it sounds a lot like Mike Johnsons voice (the guy running the webinar). “Why is Mike walking around the woods in Wells, Maine”. I thought for a second….(kidding)
I had left the Ipod on for the last two hours and he was talking away in my coat pocket the entire time. I just could hear it because I was riding before and the wind was too loud prior.
I did a 4 hour bike today (77 miles) and ate 450 calories during the entire ride. I utilized 3000 calories during the ride so if I store 2400 calories in my skeletal muscles and liver, I was pushing the envelope. I rode at high end endurance pace which for me averaged 220 watts. Felt really good until about 15 minutes from the end when I really could feel it in my quads and I started to get minor nausea. 1/10 scale. It would have escalated quickly, so I think I achieved my goal. My coach, Janda Ricci Muun subscribes to the theory that you should not feed your body any more glucose/carbs than it needs during your long training. Basically, make your body more efficient at utilizing the abundant source of FFA (free fatty acids) vs. going into your finite source of Glycogen. To do this repetitively allows you race day to basically feel like superman if you supplement properly (350 calories an hour for me). I know some people dont buy into this but the ones who dont probably have never done it. This is the 6th or 7th ride I have done of 3.5 hours or more and there is no way I could have lasted 4 hours without bonking in the beginning. Any thoughts or opinions would be appreciated.
I am super excited to see people so super excited about this. Today I came walking in the office and a long time patient looked up at me. I just saw him a week before but he looked different. Between you and me, I had forgot that I put him on our new lifestyle eating plan. Ed, you look different,,,,,,whats up? I lost 10 pounds in the last 5 days…that is whats up. I can believe this….THANK YOU! The best thing is, I have done a million “diets” over the years and with this, I have no cravings, can eat as much as I want and feel great.”
For me, the worst thing is this sounds like an ad or that I am making it up, but I really think we are onto something special here. Amazing.
That title is full of sarcasm because all my teckie friends made it seem like I was giving up my running shoes when I sold my Garmin. As an aside, the guy who bought it is my rival Erik Wells…hope it doesnt help him too much. But I was able to hold prescribed pace spot on today with a wrist watch of all things. Almost becoming anachronistic, the wrist watch used to be how runners kept pace for years prior to GPS devices. Anyway, today was one of the more hard workouts I have ever done. The morning session was a 90 minute bike with 5X7 minutes of mid tempo pace (faster than sprint race pace). Just enough to smoke the legs prior to the track workout that occurred 2 hours later. Try doing 2 miles at 6:30 pace, 1 mile at 6:20 pace, 4 1/4 miles at 1:35 pace, 2 miles at 6:30 pace then (8) 1/4 miles at 1:35 pace. This comes to 32 laps. I am happy to say I held pace the entire time. Not sure why I am typing now because the house is empty and I should be asleep.
I really have to work mentally to keep pace on these workout days when I am by myself at the track and the wind is blowing. But
I went into this event thinking I was only going to train 10 hours a week. That seems to be creeping up a bit to 15-17 hours a week. For those who are interested this is a big push week. Most weeks wont be this intense volume wise. At the end are all my “numbers” for those of you who like to look at pace and such. FYI…a low end tempo pace for me = sprint bike race pace.
Athlete: Jeff Donatello
Coach: Janda Ricci-Munn
Week 4 Pre-Comp I: April 12 – 18
Week Goals:
· 3 x Swim Sessions
· 8.5 Hours of Cycling
· 30 Miles of Running
· 3 x Core RT Sessions
Monday: Pool: Intensive Pace Set
Warm Up: Repeat 3 x
100 Free. Every 4th 25 = choice stroke (not free!)
100 Streamline kick: Alternate 25 on back, 25 right side, 25 left side, 25 front.
100 Back w/stroke count.
Drill Set:
2 x 50 drill/free
All = Down @ 10 x 10 drill, Back @ Free with stroke count.
10 sec. P Rec. between intervals
2 x 100 drill/free
Odds = Down @ 1 arm stroke, Back @ Free with stroke count.
Evens = Down @ 3 stroke catch up, Back @ Tempo effort.
10 sec. P Rec. between intervals.
2 x 50 drill/free
Odds = Down @ 3 strokes/12 kick drill, Back @ Free with stroke count.
Evens = Down @ Catch up w/finger tip drag, Back @ Tempo effort.
10 sec. P Rec. between intervals.
2 x 100 drill/free
All = Down @ head up free, Back @ Free with stroke count.
15 sec. P Rec. between intervals.
Follow with 5 min. of light dynamic stretching (swim specific musculature)
Intensive Pace Set: 4 x (8 x 25 Free @ 90% of Max effort ON 25 sec. → 200 Free w/odd 50s @ 85% of max sprint effort and Even 50s @ Tempo effort w/stroke count)
100 choice drill swim + 1 min. P Rec. between sets
Cool down: 2 x 100 drill/free. All = Alternate 50 @ choice drill x 50 free w/stroke count.
Post swim = Eat, hydrate & stretch.
Post Training/ P.M. Choice Core Training (3 – 4 exercises, 2 – 3 sets of 30 – 60 sec./exercise)
Recommended Exercises:
· Superman
· Plank
· Side Plank (w/roll – optional)
Tuesday:
A.M. A.M. FTP Interval Session → T Run
1.5 Hours Total
Gently Rolling Course
· First 10 min. of ride = All flats: Extensive zone, light gearing, normal cadence. All hills & rollers: Seated and spinning light gearing, normal cadence. Limit effort to tempo zone.
· Mins. 10 – 20 = All flats: Intensive zone, 85 – 90 RPMs. All hills & rollers: Seated and spinning @ 70+ RPMs, SS – High end tempo zone.
· Mins. 20 – 25 = All flats: SS zone, 85 – 90 RPMs, down low in drops. All hills & rollers: Seated and spinning @ SS – tempo zone (longer hills) – >VO2max zone (shorter hills), normal cadence/gearing.
· Mins. 25 – 30 = Rec. Spin
End at a safe, gently rolling course that you can execute your pace set on.
Main Segment: 5 x 7 min. @ All flats: mid range of tempo zone, 90 – 95 RPMs, All hills & rollers: 80 – 90+ RPMs, low – mid range of VO2max zone.
· 3 min. rec. spin between intervals
Post set – Hour 1.5 = All flats: Extensive zone, light gearing, normal cadence. All hills & rollers: Seated and spinning light gearing, normal cadence. Limit effort to tempo zone.
Follow w/< 5 min. transition and 15 minutes of running. Your choice: Treadmill or outside.
Simple Structure: Extensive/intensive effort throughout. Stay relaxed and log the time.
Post run = Eat, hydrate & stretch.
Alt. Session: Trainer: FTP Fartlek Interval Session → T Run
Mins. 1 – 10 = Gradually increase effort from regenerative → Intensive zone while spinning @ 80 – 85 RPMs
Mins. 10 – 14 = Alternate 45 sec. @ 80 – 85 RPMs, intensive zone x 15 sec. standing, cranking @ 50 – 60 RPMs, intensive zone.
Mins. 14 – 18 = Alternate 20 sec. @ 1 leg seated spin x 40 sec. both legs, normal cadence, extensive/intensive zone.
Mins. 18 – 23 = GRADUALLY build to VO2max zone, 85 – 90 RPMs.
Spin up set: 4 x 15 sec. @ high RPM seated spin (>100 RPMs), building to 500+ watts by 12 sec. mark and maintain through 15 sec. mark.
· 1 min. rec. spin between spin ups
Post spin up set – Min. 35 = Rec. Spin.
Main Segment: FTP+ Fartlek Set
5 x 7 min. @ low – mid range of Tempo zone, 85 – 90 RPMs. Over the course of each 7 min. interval, insert 2 min. worth of work @ low – mid range of VO2max zone, 90 – 100 RPMs. HOWEVER: DO NOT let power slip below low end of tempo zone when you back off the effort. Break the VO2max work up any which way you’d like (i.e. 10 – 15 sec. bouts, 5 sec. bouts, etc. etc.)
· 3 min. rec. spin between intervals
Post set – Min. 90 = Cool down spin.
Follow w/< 5 min. transition and 15 minutes of running.
Simple Structure: Extensive/intensive effort throughout. Stay relaxed and log the time.
Post run = Eat, hydrate & stretch.
P.M. Track: Drill/AT Session
Drill Set: 10 – 15 sec. walk between drills/sets
· 4 – 5 x Choice NMA Exercises (2 x through each exercise)
· 2 x 10 meters heel walking
· 2 x 10 meters toe walking
· 2 x 10 meters ankle extensions
· 2 x 10 meters knee huggers
· 5 – 6 min. of dynamic stretching (leg swings, arm swings, core twist, etc.)
· 2 x 30 meters skipping w/arm swing
· 2 x 20 meters karaoke
· 2 x 20 meters butt flicks
· 2 x 20 meters A Skip
· 4 x 50 meters high knee/torso lean drill (10 meters) → 40 meter acceleration/stride out
Aerobic Threshold Set:
· 2 miles @ 13:20
· 1 mile @ 6:20 (run in opposite direction on track)
· 4 x ¼ mile @ 95 sec. each ON 2 min.
· 2 mile @ 13:20 (run in opposite direction on track)
· 8 x ¼ mile @ 95 sec. each ON 2 min.
· 2 min. Walk/Light jog between intervals
Post set = 10 min. cool down jog
Post session = Eat, hydrate & stretch.
Wednesday: Pool: Extensive Kick/Swim Session
Warm Up:
600 Free/Back @ intensive effort w/stroke count. Every 4th 25 = Back.
2 x 100 Streamline kick (15 sec. P Rec. between 100s): Alternate 25 on back, 25 right side, 25 left side, 25 front.
4 x 50 Back w/stroke count On 1.5 min.
Follow with 5 min. of light static stretching (swim specific musculature)
Extensive Kick/Free Set: 4 x (6 x 50 kick @ 80% of max effort, w/5 sec. P Rec. between 50s → 4 x 50 Free w/6 beat kick. Odd 50s = Down @ head up Free, Back @ sprint Tri effort. Evens = Sprint tri effort. ALL = ON 50 sec.)
· 1 min. P Rec. between sets
Cool down: 2 x 100 drill/free. All = Alternate 50 @ choice drill x 50 free w/stroke count.
Post swim = Eat, hydrate & stretch.
Post Training/ P.M. Choice Core Training (3 – 4 exercises, 2 – 3 sets of 30 – 60 sec./exercise)
Recommended Exercises:
· Superman
· Plank
· Side Plank (w/roll – optional)
Thursday: Intensive Pace Ride → Intensive T Run
1.5 Hours Total (1 hour bike/30 min. run)
Rolling Course
Simple Structure:
· First 15 min. of ride = All flats: Extensive zone, light gearing, normal cadence. All hills & rollers: Seated and spinning light gearing, normal cadence. Limit effort to tempo zone.
· Mins. 15 – 60 = All flats: Intensive/SS zone, 85 – 90 RPMs. All hills & rollers: SS/Tempo zone, seated and spinning @ 75+ RPMs.
Follow w/< 5 min. transition and 30 minutes intensive effort running. Final 10 min. of run = SS zone IF you’re feeling strong.
Post run = Eat, hydrate & stretch.
Friday: Pool: Desending Fartlek Set
1500 free w/first 1000 @ extensive/intensive effot w/stroke count. Final 500 = Build to tempo by 1300 mark and maintain through 1500 mark.
300 Kick
Follow with 5 min. of light static stretching (swim specific musculature)
Desending Fartlek Set: 1 min. P Rec. between intervals
o 600 free Alternating 75 free @ tempo x 25 easy w/stroke count
o 400 free Alternating 50 free @ Sprint tri pace x 50 easy w/stroke count
o 200 free Alternating 25 free @ sprint tri pace x 25 easy w/stroke count
o 100 free Alternating 25 free @ 95% of max x 25 @ sprint tri effort
Cool down: 4 x 50 Back on 1.5 min.
Post swim = Eat, hydrate & stretch.
A.M. or P.M. Track: Drill Session
Drill Set: 10 – 15 sec. walk between drills/sets
· 4 – 5 x Choice NMA Exercises (2 x through each exercise)
· 2 x 10 meters heel walking
· 2 x 10 meters toe walking
· 2 x 10 meters ankle extensions
· 2 x 10 meters knee huggers
· 5 – 6 min. of dynamic stretching (leg swings, arm swings, core twist, etc.)
· 2 x 30 meters skipping w/arm swing
· 2 x 20 meters karaoke
· 2 x 20 meters butt flicks
· 2 x 20 meters A Skip
· 4 x 50 meters high knee/torso lean drill (10 meters) → 40 meter acceleration/stride out
Aerobic Cruise Interval Set: 8 x ½ mile @ intensive zone, focusing on run form (stay smooth).
1 min. walk between intervals
Post session = Extensive static stretching session followed by hydration and eating.
Post Training/ P.M. Choice Core Training (3 – 4 exercises, 2 – 3 sets of 30 – 60 sec./exercise)
Recommended Exercises:
· Superman
· Plank
· Side Plank (w/roll – optional)
Saturday: Progressive Ride → T Run
Rolling Course
· First 10 min. of ride = All flats: Extensive zone, light gearing, normal cadence. All hills & rollers: Seated and spinning light gearing, normal cadence. Limit effort to tempo zone.
· Mins. 10 – 20 = All flats: Intensive zone, 85 – 90 RPMs. All hills & rollers: Seated and spinning @ 70+ RPMs, SS – High end tempo zone.
· Mins. 20 – Hour 2 = All flats: Intensive zone, 85 – 90 RPMs. All hills & rollers: Seated or standing, cranking @ VO2max zone (low end for longer climbs, high end for short/punchy climbs), normal cadence/gearing.
· Hour 2 – Hour 2.5 = All flats: Low end SS zone, 85 – 90 RPMs. Aero position. All hills & rollers: Seated or standing, cranking @ Tempo - VO2max zone normal cadence/gearing.
· Hour 2.5 – 2:50 = All flats: High end SS/Low end tempo zone, 90 – 95 RPMs, aero position. All hills & rollers: Seated or standing, cranking @ > VO2max zone normal cadence/gearing.
· 2:50 – 3:00 = Cool down spin.
Follow w/< 5 min. transition and 15 minutes of running.
Simple Structure: Extensive/intensive effort throughout. Stay relaxed and log the time.
Post run = Eat, hydrate & stretch.
Sunday: Extensive Endurance Spin → T Run
Gently Rolling Course
Simple Structure: 3 hours of extensive/intensive effort riding. Light gearing, normal cadence throughout. Limit any and all efforts to SS zone today please.
Follow w/< 5 min. transition and 1 hour of extensive/intensive effort running.
Simple Structure: Extensive/intensive effort throughout. Stay relaxed and log the time.
Post run = Eat, hydrate & stretch.
*Note: Limit caloric intake to 150 calories per hour, but be sure to stay well hydrated (20 – 25 oz of liquid per hour) during this session.
Training Zones: (Cycling Specific)
Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.
Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max HR. Comfortable effort that you could easily maintain all day.
Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max HR.
Steady State: Concentrated aerobic effort. Think 50 - 75 mile Time Trial effort. Usually corresponds to 75 - 80% of Max. HR.
Tempo: 30 K (fast end) - 60 K (slow end) TT effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to low 80's percentage wise.
VO2max: By percentage/Perceived level of exertion:
100%: Think max effort you could maintain for up to 6 minutes.
98%: Max effort you could maintain for up to 10 minutes.
96%: Max effort you could maintain for up to 17 minutes.
94%: Max effort you could maintain for up to 25 minutes
92%: Max effort you could maintain for up to 35 minutes.
90%: Max effort you could maintain for up to 45 minutes.
Your Zones:
Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.
Your Wattage Zone = <180 watts
Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max HR. Comfortable effort that you could easily maintain all day.
Your Wattage Zone = 180 - 224 watts
Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max HR.
Your Wattage Zone = 225 – 264 watts
Steady State: Concentrated aerobic effort. Think 40 - 70 mile Time Trial effort. Usually corresponds to 75 - 80% of Max. HR.
Your Wattage Zone = 265 – 299 watts
Tempo: 60 K (slow end) - 25 K (fast end) TT effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to low 80's percentage wise.
Your Wattage Zone = 300 – 337 watts
VO2max: By wattage:
100%: 390 watts
98%: 382 watts
96%: 375 watts
94%: 367 watts
92%: 360 watts
90%: 352 watts
88%: 346 watts
86%: 338 watts
Training Zones: (Run Specific)
Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.
Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max Heart rate. Comfortable effort that you could easily maintain all day.
Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max heart rate.
Steady State: Concentrated aerobic effort. Think marathon race pace. Usually corresponds to 75 - 80% of Max. HR.
Tempo: 9 – 13 mile race pace effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to high 70’s - low 80's percentage wise.
VO2max: By percentage/Perceived level of exertion:
100%: Think max effort you could maintain for up to 6 minutes.
98%: Max effort you could maintain for up to 10 minutes.
96%: Max effort you could maintain for up to 17 minutes.
94%: Max effort you could maintain for up to 25 minutes
92%: Max effort you could maintain for up to 35 minutes.
90%: Max effort you could maintain for up to 45 minutes.
Current Training Zones: Minutes Per Mile
(Slow End/Fast End) TBA
Regenerative: > 7:40
Extensive: 7:40 – 7:20
Intensive: 7:20 – 7:00
Steady State: 7:00 – 6:41
Tempo: 6:40 – 6:19
90% of VO2max: 6:18
92% of VO2max: 6:10
94% of VO2max: 6:03
96% of VO2max: 5:55
98% of VO2max: 5:47
100% of VO2max: 5:40
