As reluctantly promised in yesterday’s post, it was a bloody early start to the day today. Up at 0300hrs to get myself fed and watered before heading into the Club to quietly open it up for a long session before work starts.
Just for kicks, I’ll take you through the full agenda:
Shake consisting of 350ml full cream milk, 2 scoops of Ascend Recovery whey protein, 1 scoop of Hammer Perpetuum carb powder, 1tsp spirulina powder, 1tsp chlorella powder. Mix it up and enjoy. Chased that down with 20 almonds, 3 magnesium tablets, 4 Ascend Protein Catalyst capsules and 1 Anaprox 550 (anti-inflammatory for shoulder).
938 kcalories of easily digested goodness….felt pretty good after that.
60 rounds for time of….
400m Row, 10 Kettlebell swings 24.0kg, 5 Chin-ups
< 3hr 3min 17sec >
Performance Stats: 24.0km of rowing, 600 kettlebell swings at 24.0kg (14,400kg moved from floor to overhead) and 300 chin-ups.
Biometric Stats: Maximum heart rate 167 (94%), Average heart rate 146 (82%), Calories burned up 2,774kcal Body weight 81.0kg (start) / 80.1kg (finish)
Nutrition During: Every hour, the following was consumed: 2 scoops of Hammer Perpetuum in 500ml water plus 2 capsules of Hammer Endurolyte (electrolyte compound). Total of 261 kcal each hour. I also consumed another 1.3 litres of water randomly during the session. Total fluids at 2.3 litres. I felt really good on this regimen….the main difference between this and my July Debris cramps was my week long pre-loading of magnesium.
At the end of the workout I made another shake with 500ml whole milk, 2 scoops of Ascend Recovery whey protein, 1tsp spirulina powder, 1tsp chlorella powder, 6tblsp flaxseed oil, 3 magnesium tablets, 2 Mega B Q10 capsules and 4 Ascend Protein Catalyst capsules. Another 1,241 kcalories of goodness. Drank another 1.6 litres of water too.
With a total energy intake pre, during and post WOD of 2,701 kcalories, this means that I finished with a net deficit of only 73 kcalories. I didn’t have any idea of these numbers for my preparation….it was combination of the Perpetuum-recommended dose and what “felt right”. I would call this a perfect result…for according to what I’ve been reading, I should be expecting to run at a deficit for the 2012 World’s Toughest Mudder as I am only looking to consume the minimum amount required to perform well. This takes the pressure off my digestive system and allows those spare kcalories to be better spent elsewhere. If you’d like to read more about these theories, feel free to download the free e-book from Hammer Nutrition by clicking on the link below. Note, I am not sponsored by Hammer, nor to I receive any referral benefits. From talking to accomplished Iron Man mates, this stuff seems to be ‘da business’.
This was the first time I have ever ‘calorie counted’….it’s been an interesting experiment but I can’t say I’ll be making a habit of it.
This gnarly workout was as much about mental fortitude as it is the physical labour. When you’re into Round 16 or so, you can’t help but think that another 44 rounds seems like a fair way off and it can mess with your head a little bit. Basically, it’s a grinder…there’s little entertainment to be had on your own in a large gym except silently setting small goals. Once we opened up for members I could at least distract myself with some passing conversation and the rounds passed by a little faster. Overall, I was pretty happy with the time…it included food stops and a couple of occasions where I had to tape up my ripped hands. You can see these stop-points on the Polar RS800CX heart rate monitor graph below…along with the 60 rounds sitting pretty between the warm up and cool down phases.
I really did feel great after this workout and know that I could have continued on without any problems whatsoever (hand rips permitting, anyway). This indicates to me that my food strategy worked…I know I won’t have a faithful minion carrying a blender and stuff around the course for me, but I’m on the right track. It’s important to make it clear that this is not a ‘one size fits all’ concept. You need to experiment and find the product, quantities and frequency that work for YOU. An experiement worth it’s weight in orange head bands.
Now I take a moment to pass thanks to one of my PT clients, Donna. Who, after taking her usual punishment, recognised my need for some real food and promptly escorted me up the road to Pei Modern to partake in one of the most delicious omelettes I’ve ever had. If you’re in the Melbourne CBD you must get yourself in there to enjoy some really fantastic food and atmosphere….all under the care of the 2012 Gourmet Traveller Awards Maitre ‘D Of The Year, no less. I was also presented with a parting gift of one of their hand-made jam donuts. I can’t describe this bomb of deliciousness without going into a torrent of expletives, so I’ll leave it at that. Give their logo a click to peruse some menus and make a reservation. You’ll love it.
Nutrition: 1 large omelette with 3 eggs, 2 chorizo sausages, mushrooms, cheese and chard (kind’a like spinach, so I learnt today!), served on 2 slabs of sourdough toast.
Kcalories: Who cares??? it was AWESOME !!
Thanks Donna. Happy Birthday for tomorrow !
The 180,000 Australians inflicted with ME/CFS were my motivation throughout this epic today. Please help them by considering a tax deductible donation to ME/CFS Australia.