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A Different Kind of Training
Posted by Ace on Tue 25th Oct, 2016
It has been a while since I posted on here. After an amazing year of training and racing in 2014, I decided to take a year off racing (although still trained pretty hard) and allow myself to enjoy time with Monkey, my spaniels and friends as well as exploring some new places. It was good to take time off to recharge the batteries not just physically but also mentally and identify my next goal. As it happens Monkey and I decided this was going to be an attempt at having a baby.
With this decision a different kind of training started… During the period when we tried to conceive, I carried on exercising including high intensity sessions but eased off racing and pushing my body to the point of exhaustion during training. I ate well (paleo and where possible organic produce) which has an important part to play in fertility through insulin regulation to hormonal balance: http://paleoleap.com/paleo-
I decided not to take folic acid (pre-conception and during pregnancy) and instead to receive the daily required amount of folate through my diet – not so difficult if you have a paleo diet. Here are some foods that are high in folate:
- Beetroot
- Mango
- Lettuce
- Brocolli
- Avocado
- Eggs
- Cauliflower
- Strawberries
- Grapes
During pregnancy
Once we found out we were expecting a baby I discussed with our midwife my intention to ensure sufficient folate intake through my diet instead of folic acid. Having discussed my diet with her she was supportive and that’s what I did. A typical day’s diet during my pregnancy.
I have made some modifications/exceptions to the strict paleo diet I had been following. These were to include some dairy products and occasional rice. I did not have any cravings. I wonder whether this is due to having a good balanced diet and therefore the body not feeling the need for something else. It may of course just be luck…
During the first 4-5 months I felt nauseous at various times of the day but I was able to manage this as follows:
- Chestnut crackers (gluten free made out of chestnut flour)
- Sucking on star anise
- Mints with xylitol
Exercise continued to be an important part of my life during pregnancy and Monkey and I think that coupled with a healthy diet has ensured a smooth pregnancy and a healthy baby. A typical week’s exercise.
During later stages of pregnancy our midwife expressed surprise at my iron levels which were still very healthy. I gather that by third trimester some women experience iron deficiency resulting in low energy levels and necessitating iron supplements. I am grateful that until a week before the birth of our son I was able to continue working (out of choice) and I swam for an hour the day before our son was born. My energy levels have remained consistent throughout allowing me to keep on doing what I believe was good for me and our baby.
Our baby’s growth was consistent throughout the pregnancy and his birth weight was a healthy 3.5kg (7lb 12 ounces). I am aware that some of you reading this may be concerned that a high protein and low carbohydrate diet may increase the risk of reduced foetal growth and low birth weight (http://www.healthline.com/
A healthy and active pregnancy meant I was fairly robust come labour on 4.10.16. Perhaps from my experience of pushing my body to its limits at races I had a fairly elevated pain threshold. Having had 2 paracetamols and codeine for pain relief and used the exercise ball, mat and lunges the latest stages of labour may have taken the midwife by surprise. Our son was born in 3hours and 45 minutes with no other pain-relieving medication. I lost 1.8 litres of blood due to tears but made a quick recovery and whilst the medical professionals thought I might need a blood transfusion my levels picked up very quickly and this was not necessary. I believe this was down to a fit body and a healthy diet.
It has been 2 weeks since our son was born. In that time whilst we had initial problems with breastfeeding, he only lost 4% of his birth weight aged 4 days (up to 10% is considered normal). He was back to his birth within a week (it could take up to 2 weeks or more) and he has continued to grow consistently since by breastfeeding on demand, sleeping in between and receiving endless love. I think a natural diet and strong, healthy body have been a big part of our speedy recovery from labour.
Get Creative!
Posted by Ace on Sun 2nd Nov, 2014
What a year this has been. Those of you who have been following my updates on PaleoAce Racing will know that I have enjoyed a very successful year of hard training and racing. I am the Regional (South West) Champion over 10-mile, 5-mile and sporting time trials. I have retained the South West Best All Rounder title. I was 7th and 12th in the National 10 and 25 mile time trial championships respectively. To top it all off, I have successfully dipped my toes in Hill Climbing as an end of season fun.
As for Monkey, after a cracking start his racing season was interrupted when he came off his bike and needed an operation on his knee. It took him some time to completely heal and start riding again but the good news is that he finished the season on a high at Exeter Wheelers’ Hill Climb. What’s next? A well-earned break for both of us when we will spend some time with my family in Cyprus and recharge, physically and mentally. There will be some cycling, running and whatever else we feel like doing but it won’t be structured, just pure fun.
Before I go here is something I have been thinking of over the last few months: Paleo is definitely growing in popularity. An increasing number of people on Twitter and Facebook are showing a real interest in this way of living. If my experience reflects that of others choosing to follow this lifestyle then I am very pleased to see that. There is however a tendency to try to come up with Paleo versions of non-Paleo desserts. These can at times be very high in sugar (even if it is coconut sugar). When enjoyed as a rare indulgence perhaps this is absolutely fine but I wonder whether there is a tendency to think of these as acceptable regular foods because they are "Paleo". I may be overthinking this but I wanted to pose the question anyway. My approach? I consume natural sugars in vegetables and fruits daily. I enjoy a small amount of very dark chocolate (90%) some evenings and occasionally use a little honey (PaleoAce energy bar and Almond & Chocolate cupcakes). Desserts do not have to conform to what we used to eat before Paleo. The other night I have let loose my creative side and it came up with Layers of Delight.
Go on, let loose your creative side. The world is your tasty, healthy, natural oyster…
Food for Thought
Posted by Ace on Thu 8th May, 2014
Monkey rode the Dartmoor Demon, a very hilly 55-mile sportive on Saturday 2nd May. For a change I had the supporting role which was very enjoyable indeed, all the more so because Monkey looked so strong throughout. He had an amazing ride to finish in 3½ hours, which was a Gold Standard time. What is really remarkable about this is that whilst Monkey has always been a good rider, excellent up hills and generally powerful, endurance has not previously been one of his strengths. Since we changed our eating habits, his endurance has noticeably improved and Saturday’s ride left no doubts about that. We think our diet has conditioned our bodies to burn fat for fuel as well as carbohydrates. This equates to more than twice the energy one can get from burning carbohydrates. Ability to utilise fat for fuel means increased efficiency and much improved endurance. Simples. Well done that Monkey…
It was my turn on Sunday and I did my first 50-mile time trial. I rode a seriously negative split ride. It was a 3-lap course and my first lap was slowest and the last the fastest. I finished in 2 hours 3 minutes and 14 seconds, which was enough for a win. I am very pleased with how this went. I decided to fuel on Nakd Bars (Cocoa Delight variety) instead of the gels consumed by most riders these days. I got on well with these: natural ingredients, very tasty and mix of carbohydrates, protein and fat. Quick recovery was vitally important with 2 more key races to follow within a week. I think I nailed the post-race refuelling, nibbling on pineapple chunks within 30mins of finishing and drinking plenty of water and almond milk. Within 2 hours I snacked on some chicken and clementines, followed by a massive smoked salmon salad within 3 hours of the ride.
I rode a 10-mile TT last night (3 days after the 50-mile event) and I am pleased to report another win in 23 minutes and 59 seconds. This was a course PB on a very windy night. I am very pleased with that. I knew I could rely on Paleo for speedy recovery (lots of vegetables and fruit, plenty lean protein and some healthy fats – everything my body needed and nothing to sabotage the process).
I have been thinking since about how many sports people there are who train so hard, make so many sacrifices in seeking to improve their fitness and yet their diet is probably at best holding them back and at worst causing them serious harm. I do not hold a degree in nutrition or sports science or medicine but based on my experiences I think I am healthier and fitter eating natural (unprocessed) food. The stomach cramps which used to be a daily feature of my life are history and now looking back I recognise that this was my body’s warning that what was going in to it was undesirable and at times toxic. So as I reach for a banana, I ask those wanting to get the most out of their bodies: Why not nurture it with real food instead of the processed “foods” which have become the staple of a modern lifestyle?
Paleo Convenience
Posted by Ace on Sun 20th Apr, 2014
Well, it has been sometime since I wrote on here but as you will see I am still improving with our Paleo lifestyle. Of course, I am training hard, have an excellent coach and most importantly a wholly supportive Monkey but the truth is I had all of those before we changed our diet and lifestyle. The massive improvements to my performance have really come about since.
I remember aiming to run a 3hr 15m marathon. Trying to find somewhere that would do breakfast early enough so that I did not end up with nasty stomach cramps 4 miles into the marathon was a logistical nightmare. Who would want to get up at 5am to serve me breakfast? The answer is not many… But if my breakfast was to consist of porridge I needed at least 3-4 hours to digest it (or get it out of my system). It doesn’t bare thinking how much energy I used in the process.
Anyway, this week I realised how much convenience the Paleo way of being introduced to our lives. Monkey and I went to Hull on Friday for a 10-mile time trial (6 hour drive). Time trials generally start early in the morning in order to avoid busy traffic. My power breakfast was Paleo Quiche which I made just before leaving the house and once cooled down stored in a cool box until needed. Easy. Oh and another thing, I could eat this and set off on my bike straight away if I wanted to as nothing in it unsettles my stomach.
So for anyone out there who may be thinking that this Paleo lifestyle sounds good but hard work/inconvenient, I would say "give it a go"! With just a little bit of organisation and forward thinking it in fact introduces a whole new meaning to convenience, well it has for the Monkeys anyway...
Monkeys Continue to Get Faster
Posted by Ace on Mon 8th Jul, 2013
It has been a while since I wrote on here but that's not because we have given up on Paleo or there hasn't been anything positive to report, to the contrary... The Monkeys have continued with their Paleo ways and have been getting faster and there is a lot to update since 30th May 2013.
Firstly, I discovered how much I love time-trialling - the purest form of bike racing - me against the clock... Whilst it is still early days (less than 3 months devoted to the sport so far) I have really enjoyed every minute of training and racing. Our diet has been key in providing us with the energy we need during exercise and ensuring quick recovery afterward. Monkey for example has shaved off 1 minute and 19 sec of his 10 mile TT time. I am also keeping a track of my PBs on here.
Yesterday I took part in 25 mile TT. My pre-race breakfast consisted of omelette made with leftover courgettes nicoise, minced steak and left over sweet potato chips. It was so tasty, I had no trouble eating every last bit of it, unlike the race mornings when I would force porridge or cereal down my neck. Between my breakfast and the race I snacked on some watermelon and banana washed down by water instead of sports drinks. My stomach felt comfortable pre-, during and post-race unlike my experiences where I have performed at threshold having consumed the chemical alternatives. I still question myself as to whether I am taking in sufficient amounts of carbohydrates to race and train as I do but after each performance like yesterday I am reassured. Snacking on some cold chicken and beetroot is also going down far better than protein shakes.
Monkey's favourite continues to be the paleo energy bars. Having been bullied by me to come on a very hilly ride last week just before dinner time, half way through the ride he felt a bit empty and resorted to a square of these. The effects were almost instant. We think this tasty concoction has just the right amount of quick & slow release carbohydrates as well as protein which allows us to train at the intensity/duration we want without departing from our Paleo ways and the resulting side effects.
I have added a couple of recent recipes to the site and updated my recent results. Enjoy the browse.
Cheers To A Lean & Healthy Body All Year Around!
Posted by Ace on Mon 26th Nov, 2012
Monkey and I went to our local steak house and over locally sourced, grass fed, organic rumps had a good natter about all sorts of things. One of those things was Christmas. Okay, I know it is still November and too early perhaps to be thinking about Christmas but our chat was more about last Christmas and how uncomfortable and lethargic we both felt after a month of 'indulging' on the kinds of 'treats' that are around at this time of the year. After Christmas, we both decided to give up takeaway, sweets and fizzy drinks for a couple of months, not so much to lose weight but in realisation that we had not been kind to our bodies and in an attempt to rectify the situation.
For many people it is normal to over-indulge during the Festive Period and then start the New Year with resolutions of becoming leaner, fitter and healthier. I personally prefer consistency in life whether it is work, training or wellbeing. For example, whilst I target key races and peak for those events and have a period of rest and recovery afterwards this generally means light training or trying new sports without losing much fitness.
Having adopted a paleo lifestyle since June 2012 we are looking forward to a Christmas Paleo Style: the great company of family and friends and some delicious real food without the undesirable side effect of feeling tired, heavy or bloated. The monkeys will not be requiring any New Year 'Diets' this year thanks to a consistent Paleo Lifestyle. So dare I suggest this? Why wait for the New Year to get healthy, lean and fit?
Walking Through The Woods
Posted by Ace on Thu 27th Sep, 2012
I took my two springer spaniels for a walk to our local woods this morning. As I was spritely walking through the woods it occurred to me how different I feel these days compared to a few months ago. I remembered walking through the woods and my legs feeling like lead, slowing me down to what seemed like a crawling speed. I remembered how I would think this could not be due to lack of fitness because I can run marathons... And there was I just enjoying the walk though the woods with my dogs, the fresh air, the rays of sun shining through the trees, full of energy despite the hard training session of the night before. I carried on thinking about what has led to this change...
The answer for me is my choice of lifestyle:
Diet:
I have cut out all processed food, sugar, grains, legumes and dairy from my diet. I believe these were things to which I had an intolerance. Consuming them left me feeling uncomfortable, and my body used up valuable energy trying to deal with it all. I would wake up in the mornings with no energy, not just as if I had no sleep but as if I had been in battle all night!
My diet now consists of plenty of fresh vegetables, fruit, meat, fish, poultry, natural fats and nuts. Everyday I am discovering how a new addition to my diet has a bonus to it. Stamina-improving beetroot & radish, immune-boosting sweet potato, muscle-repairing eggs, metabolism-boosting lamb, immune- and stamina-boosting kale, recovery-boosting tomato & avocado and on goes the list... This I think is one of the biggest factors in how good I feel.
Sleep:
Getting sufficient sleep has always been a struggle for me. I have a very demanding job and often end up working very long hours. Not wishing to compromise on my training I have previously neglected getting enough sleep. But embracing a paleo lifestyle also means getting enough sleep and sure enough this week I have put that to test. I have had at least 8 hours of sleep each night and my running performance has dramatically improved. So I am thinking surely this too gave an added spring to my step in the woods...
Moving:
Another aspect of a paleo lifestyle is moving and using our body to do what it is designed for. Again because of the nature of my job, I often sit in the car for up to 4 hours a day. That's before you add up the time sitting down when I am at work. It cannot be healthy to sit on my backside for most of the day just because I exercise for 1-2 hours most days. Well this week I have had a few days off work and I have walked my dogs, did some housework, went blackberry picking, running and, guess what, the more you move the more you want to move. So some credit must go to keeping on moving...
Sharing:
The walk through life is all about making choices. When I make choices that I find have been positive to me I would like to share my experiences so that others could also choose to reap the benefits. This is not purely selfless though because doing so makes me feel light as a feather. So because I felt so good walking through the woods this morning, here I am sharing my thoughts and experiences with you and hope that if you choose to give it a go it turns out to be at least as positive an experience for you as it has been for me...
Putting Paleo Through Its Paces
Posted by Ace on Mon 10th Sep, 2012
When I first started eating paleo style I worried whether I would have enough carbohydrates in my diet to keep me fueled in my endurance activities.
Little did I need to worry as I found out this week after a 7-day consecutive test as follows:
- Monday: strength and conditioning (1hr)
- Tuesday: hill reps (12x 60 sec)
- Wednesday: 8 miles
- Thursday: strength and conditioning (1hr)
- Friday: track/speed session ( 10x 400m + 2x 200m)
- Saturday: 67 miles cycle sportive
- Sunday: 12 mile run
I even managed to win the 2 mile(ish) hill climb as part of the ride on Saturday.
I have found that sweet potatoes the night before, paleo pancakes on the morning, and homemade paleo banana energy bars during a race or long training run/ride suit me down to the ground. I do not experience any of the discomfort that followed big plates of pasta or rice many months ago nor the swift dashes to some bushes 2 miles in to a long run. Yet I have far more energy than I ever did before.
So if anyone out there is thinking of giving this a go but is, like I was, concerned about fueling those endurance activities, worry not! Where there is a will there is a way. Check out some of my recipes to get you started....
Monkey's swift recovery from injury on a Paleo Diet
Posted by Ace on Thu 12th Jul, 2012
As part of our training for the Alpe D'huez duathlon we cycled up and down Porlock Toll Road three times on Sunday. Total ascent: 1143m. My husband (Monkey) suffered from severe cramps afterwards in both legs to the point of almost passing out. He sustained a tear to his vastus medialis muscle (just above the knee) thanks to this cramping episode.
Result:
Day 1: unable to walk up the stairs without excruciating pain
Day 2: as above
Day 3: the pain gradually eased off leaving no pain by night time
Day 4: no pain
This led us to compare notes on our recovery rates pre- and post-paleo eating. Conclusion? Prior to our non-paleo diet if we woke up with DOMS (delayed onset muscle soreness) this would stay with us throughout the day affecting our ability to train effectively or sometimes at all. However, thanks to our protein-packed, eggilicious breakfasts on a paleo diet all aches are gone by lunch time enabling us to get in that training session after work. We think, therefore, Monkey's swift recovery from this nasty cramping episode and the resulting injury might be very closely linked to our relatively new way of eating: No processed foods, plenty of fresh fruit and vegetables and tasty protein...