Get strong, lose weight, get more out of your kayak fishing

I don't really know as endurance training is something I've never done. I have to thnk that you should eat at least at maintenance and sleep a lot. I'll ask my endurance runner buddy about it or maybe yakuza et al will chime in here.

Zfor the last several days I've been dealing with a very bad hamstrng cramp. It's almost seized up on me. The lacrosse ball exercise that has helped the most is sitting on my truck tailgate (a table would work if your WAF can afford it - mine can't) with my legs hanging off. Work the lax ball under my leg until I find the spot (they are all over and not hard to find), then apply pressure by pressing down with my hands as hard as I can. After 15-30 seconds, and while still putting pressure down on the leg over the ball, I put my knee through its range of motion.  Hurts like hell but works like a charm.

Thanks for the inputs "crash". Not keen yet on SMR's but starting to.

Danny
I saw that you are in your early sixties. I have done many long rides in that decade bracket and what often happens to older guys is that the ability to metabolize food and water slows  down to preserve oxygen for the brain and heart. You may have to slow your riding pace to match the ability to metabolize food and water intake. Long rides will help train the body to at least partly overcome the digestive issue. The night before and the morning of, a long ride, load up on carbs. Once in your system they will fuel you for the first 40 to fifty miles.. You might also try some powered fuels sold in bike shops and mixed with water. They seem to convert to energy better than solid food when the body is under stress. Find the right pace for you and don't try to hang riders biking faster than you normally would. Good luck in this.

Charles,

Love your avatar. Going 62 and still kicking or should I say 'pedaling" both road and ocean. Recently started strength training as well with "crash" program which really works and benefited me a lot.
I guess that's one of the many things I did wrong. I paced myself quite fast for the first 35 miles even leading the paceline quite frequently. Will slow down my face next Saturday. Will definitely load up on carbs the night before and morning of. Will also hydrate more.
Considering Gatorade and NUUN to aid electrolyte deficiency which may have been the reason for my looming leg cramps. Any inputs on these?
Thanks for chiming in.
By the way, would you like to join me at the Monterey Sea Otter Classic aka Gran Fondo Classic this coming April 12?

Danny

So... without exercise, gyms, counting calories, depriving myself.... Jan 1st = 267 lbs feb 5th = 253 All I have done is give up Burger king (et all) at lunch, Fried foods, and over eating (portion size) So far I'm on track to loose the 50 lbs by 50 yrs old (july 6th) Good luck and find what works for you. Thanks for keeping me motivated!

Jim! celery is your friend... Takes more energy to process than you get from it... Carrots have lots of SUGARS, celery gives salts, electrolites... Crunch like chips too!

Fat free ranch dip... 50% fat free plain yogurt, 50% fat free sour cream, packet of ranch dressing mix. Not calorie free but gives +++ flavor, calcium, milk solids that fill you and satisfies those decadent cravings without blowing you up. Great with carrots and celery in front of the TV....

KEEP GOING EVERYONE! SEX IS BETTER FOR SKINNY FOLKS (I hear)

Danny... On electrolyte drinks.... Gatorade is the one I use... Stay away from high fructose corn syrups... G-aid uses easily metabolized glucose and micro fine electrolytes. DON"T FORGET TO ALSO GET CALCIUM! Helps absorption at the cell level... Tums/antacids can be a good source before a race. (Make sure it is NOT aluminum oxide) Also cuts the stomach acid that you develop while running. Pop a few with water/electrolyte breaks to keep levels up and cramps down...

Jumped on the FitnessPal on the 12th of Jan, starting at 250 and down to 236 Sunday morning. (superbowl beers didnt help probably but heck first of the year)

But adding an extra day to my normal cardio regiment has probably helped.

I think the best part of this whole fitnesspal app is just being disciplined on how much you eat and what you eat in part. I have noted a huge increase in my metabolism in the last 3 weeks just during the day by adding a decent breakfast to the list. Eating my normal lunch at work I am starving by that time and having to munch on some carrots or piece of fruit.
Definitely feeling better daily energy wise and all.

Ill try and remember to update at the end of February.

So pretty much everyday that I have been wanting to fish so far this year I have replaced it with a good cardio session. It's paid off, finally said enough and peddled out with a few buddies on Saturday.

Best part after about 2 minutes on my yak something did not feel right at all.

My PFD was loose and had to be adjusted a good inch of strap needed pulled on.

Now got to just keep it up. 

How is everyone else doing so far?

Best part after about 2 minutes on my yak something did not feel right at all.

My PFD was loose and had to be adjusted a good inch of strap needed pulled on.

Right on!

I'm at 213, right about a pound per week. Missed a couple gym days with a torched hamstring but I've fixed that with aggressive lax ball work.

Good problem to have RHYAK!
How about the pants belt? Do you have to tighten to the next hole also?

I'm keeping the weight steady at 168 from 175 for now. I did a 50 mile ride and I basically ran out of energy after the 35th mile but finished the entire route. So now, I'm trying to meet the daily calorie goal at MFP whereas before I'm always way below goal and kept getting the warning to not stay below 1500.

I have 7 more weeks to practice and would be doing 85 miles come Mar 22nd.

Congrats!

Good problem to have RHYAK!
How about the pants belt? Do you have to tighten to the next hole also?

I'm keeping the weight steady at 168 from 175 for now. I did a 50 mile ride and I basically ran out of energy after the 35th mile but finished the entire route. So now, I'm trying to meet the daily calorie goal at MFP whereas before I'm always way below goal and kept getting the warning to not stay below 1500.

I have 7 more weeks to practice and would be doing 85 miles come Mar 22nd.

Congrats!

As for eating on the road, the old benchmark is 2 hours.  If you are going to be at effort for more than 2 hours, then you'll need to eat something.  How much (and what) you eat depends on how far over 2 hours.

And its OK to end your ride totally depleted, and on a bonk.  I occasionally shoot for a bonk in training, to rmeember what it feels like, how to avoid it, finding the performance limit, etc. 

A bonk at 35 miles into a 50 mile ride is actually pretty good.  Id suggest eating a powerbar or a gel at the halfway, wash it down with 4 to 6 oz of Nuun or Coke, and you shoudl e fine.  you shouldnt need much more than that for a 50 miler.

As for eating on the road, the old benchmark is 2 hours.  If you are going to be at effort for more than 2 hours, then you'll need to eat something.  How much (and what) you eat depends on how far over 2 hours.

And its OK to end your ride totally depleted, and on a bonk.  I occasionally shoot for a bonk in training, to rmeember what it feels like, how to avoid it, finding the performance limit, etc. 

A bonk at 35 miles into a 50 mile ride is actually pretty good.  Id suggest eating a powerbar or a gel at the halfway, wash it down with 4 to 6 oz of Nuun or Coke, and you shoudl e fine.  you shouldnt need much more than that for a 50 miler.

Now you're making me feel good.  Thanks for the inputs.
Just got my Nuun today (Strawberry Lemonade & Kona Cola). No powerbar yet but will load up on carbs and sodium (potato, bagel, nuts, pretzels) along with 2 bananas on next ride.
"charles" also suggested that I slow it down so I can last the entire route.  Planning on doing 15 mph instead of 18 on flats.
Will see on next practice ride.

Planning on doing 15 mph instead of 18 on flats.

if so, you'll be underway for 3 1/3 hours.  one coke or nuun bottle plus one or two small food item should be more than enough calories.  Were you to eat all of these (potato, bagel, nuts, pretzels along with 2 bananas), that seems like way overeating to me, but up to you to figure out your requirement and comfort.

As to hydration, i'm guessing two bottles would do you.  You don't want to drink too much anyway given exercise effect on GFR.  I'd rather finish a ride starving and dying of thirst than having to stop en route three times to piss or, heaven forbid, launch a rocket!

Good problem to have RHYAK!
How about the pants belt? Do you have to tighten to the next hole also?

Yeah down 2 in the first month. One left and will need a new belt which is a good problem as well.

http://www.the408k.com/

here's an easy, inexpensive event in the south bay on Sunday March 2
I will be rocking the polyester nerd outfit again this year.  http://www2.backprint.com/evanpilchik/98669/2029
come run with me and a bunch of friends, brunch at my place after.

free Kindle diet book written by a standup comedian.

http://www.amazon.com/dp/product/B00AR78BV6?tag=techbargainszd-20

"kick your fat in the nuts"

209 this morning. Progression on my lifts is stalling, which is to be expected.

I love food. I mean I really love food. Most of my friends look at me over the years and say you look ok. Well, I may be a thinner guy; however, at the start of the school year I must confess I was 210 at 6". Not bad, but not good on the belly fat, wife was saying not good, and Dr. said really not good at all. I lose 3 and then gain 2. I have done this all year. Over time the loss is more than the gain. I am now at 185 and want to go down to 180 on the heavier side. Once again I love food and this has not been easy. I try to exercise 5 time a week. I have a bad back so I sit on a recon stat. bike and do a series of 12 exercises with light weight while I peddle. I do 3 sets of 200 sits ups on this ab swing thing which also takes some pressure off my back while building strength. I believe the whole thing has to do with eating right and more vega. Did I say I love food... I just need to control the everyday fill up at dinner. I do wish everyone the best in being more healthier...keep the body moving and eat good for you stuff!
.

Who else is on this still?

Been a steady couple months, lost 25-30lbs so far and pretty much been stuck at 225 for the last 2-3 weeks. Still want to drop another 10-15 lbs. Feel a lot better but want to push pass this point.

Rhyak