Perform Better in Endurance Sports & keep Healthy at any Age

Notes from events Tridear & Mike Trees
by. Arief Pradetya & Chaidir Akbar 

Chaidir opening discussion with Mike by study case of Jimm Fixx an american running Icon in 1980 who wrote a book “Complete Guide to Running” and tragically died while running. Additional information from an article by John Robins

“QUOTE”

Fixx repeatedly quoted Thomas J. Bassler, M.D., a California pathologist who was then advancing the theory that marathon runners actually develop a sort of immunity from heart disease. Fixx repeatedly quoted Bassler’s assertion that any nonsmoker fit enough to run a complete marathon in under four hours would, regardless of his or her diet, never suffer a fatal heart attack.

Jim Fixx thought that a healthy diet wasn’t that important. He believed that if you don’t smoke and if you exercise sufficiently, you are protected against heart disease.

Jim Fixx, had tragically died of a massive heart attack while running alone on at 52-years-old, he paid a terrible price for his belief that he didn’t have to pay much attention to nutrition, and for thinking that exercise alone was sufficiently protective. An autopsy revealed that three of his coronary arteries were more than 70 percent blocked, and one was 99 percent obstructed.

The real moral of Jim Fixx’s tragic death is that while exercise is wonderful and necessary for a healthy life, it cannot make up for poor eating habits.

Sadly, many people exercise regularly, and believe that by doing so they can make up for almost any manner of dietary transgressions. One woman I know regularly eats rich desserts immediately after exercising, on the grounds that she “has earned it.” Each time she exercises, she calculates the number of calories she has burned, and then treats herself to a piece of cheesecake of that same (or slightly higher) number of calories. And then she wonders why she isn’t losing weight.

“UNQUOTE”

There’re numerous other cases from athletes that die at relatively young age not long after they retire from being a pro athlete and endurance enthusiast that develop cardiovascular disease at later age. Mostly because they push their body too much in too higer intensity. So how can we avoid that?

4 elements that matters :
1. Exercise
2. Sleep
3. Nutrition
4. Stress Management

Exercise
Follow the 80/20 Rule
80% = easy
What’s easy? If it doesn’t feel easy, it’s not easy. If you can’t talk, it’s not easy. If you can’t breathe through ur nose, it’s not easy.
Or you can follow Maffetone guidance : aerobic HR (bpm) = (180 – your age) bpm + 10 bpm (special case for Indonesia cause it’s hot & humid)
20% = hard (around ur lactate threshold or above)
Use your total training hours per week to calculate. Eg. 10 hours of training, means only 2 hours hard.

If you want to do recovery exercise (after hard effort) = maximum 30 minutes on easy effort

Anything between easy and hard is a deadzone = doesn’t do any good for ur training

Doing easy will train ur body to use fat as energy and fat is almost unlimited source

Sleep
Baseline hours for sleep = 7 hours
For Every added time use for training, u need to add the same time on top of 7 hours.
Eg. Train 1 hour, means you need 8 hours to recover.
Remember : recovery is the one which make us stronger

Nutrition
Follow the same 80/20 rule
80% : eat whole food
What’s a whole food? If your grandparents doesn’t know the food, then it’s not a whole food 🙂
20% : enjoy ur meal guys 🙂
Use your total meal frequency per week to calculate. Eg. If you eat 21 times a week, then you can eat ur favourite food 4 times.

_Stay low on sugar_
Sugar is addictive. Once you get used to low sugar diet, you’ll notice that you don’t feel hungry too often. Cause most of the times, it’s sugar craving, not the real hunger.

_Carbload & breakfast (for a race)_
Start from H-5. Cut fat and eat less protein in H-4. Lesser protein in H-3. Since you’re exercising less, be mindful with the calorie intake (read : don’t eat like crazy on H-1).
Remember : u can only store around 400 mg of glycogen in the heart and muscles worth 2 hours of energy in not so easy effort
And pasta is pure sugar btw, not a good choice

You don’t need to eat breakfast before a race. It will only be stored in ur stomach and nothing else (additional burden).

Hydration
“The champion of a marathon is the person who most dehydrated on the race day”

There are some myth of hydration for running that we should drink before we thirst or we should drink every 15 minutes and it lead to over hydration. During a marathon over hydration can lead to Hyponatremia (low blood sodium levels), it can result from an athlete simply trying too hard to prevent dehydration.

Beverage companies would have you grabbing your sports drink during every session, no matter how long or short the effort and even every day in every activities. we should stick only with water to hydrates us daily.

The best guide to proper hydration during training and racing is drink when you feel thirsty.

ps. the note hasn’t been reviewed by mike trees and will be update if there is an additional information.

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