Food/Diet and training hobbies
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@sam-maccuaig
Just watched this, dont watch his channel normally, but found this super interesting as I did little gait study as part of a biomechanics course some years back.
You might already know this sort of stuff
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@sam-maccuaig
Wish I was still young enough and not broken to manage zero days of no activity lol Sounds like you listen to your body though which is good. So many people either dont know how or just ignore it.
Yea I felt really bad for the lad, he was only young too, 21 I think. I think he snapped the tendon at the insertion point so probably not so bad from a surgeon's point of view. Long recovery time though.
Exactly the right attitude to have with the training. If you enjoy it, keep doing it. I have known more than a few people that made themselves unhappy by only pursuing one style of training when they enjoyed many others.
I dabbled with the Wim Hof stuff a few years back. I should really get into it properly, as you say it is not that complicated and is really beneficial for a person.
Fingers crossed Wales opens up a bit then. I live about 20mins drive from the Black Mountains, they are stunning to hike on, doubt I could run them though
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@matt-wood no I don't have any zero activity days. I go off heart rate variability so if I'm a bit beaten up I'll just do handstand work, yoga and mobility etc, but it rarely happens (I think one day this month, I took three days off after the welsh 3000's challenge and then I was back in to training properly). The low HR stuff really isn't that taxing on the CNS it's mostly aerobic so I always have a day off from HIIT or Strength sessions and it seems to work well for my body. I also eat a LOT, and loads of fruit and veggies, so I think that helps too, and I am obsessive about running form after a few years of stress fractures.
HR monitor is just a chest strap that syncs to my gps watch, seems pretty good but was about £25 i think! Important thing is getting the zones worked out but you can test that by pushing yourself up to 95-100% and then calculating back down. Torn hamstring is my absolute nightmare, poor guy!
Re the weight for running question, I alternate blocks where i focus on strength vs running, but I'm never going to be a podium finisher. I enjoy all these things and I like the skill progression so I'm not worried if it stops me winning medals, and I'm not a big guy anyway (muscle wise I mean). Same goes for the gymnastics too, I would make way more progress if I focused on it but I love to run!
Breath work I do 3 rounds of wim hof and then a few mins of box breathing, used to do loads of fancy pranayama stuff but the simple stuff works just as well and is way less complicated, KISS is king not just in trading.
Thanks for the good luck, very excited about it and hoping wales relax their rules a bit so I can get some decent vert in soon
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@sam-maccuaig said in Food/Diet and training hobbies:
@matt-wood my 2cents on sleep, if you're having trouble getting to sleep then you aren't active enough. Wake up two hours earlier and go run a half marathon, see if you have trouble falling asleep that night :). A joke of course, but people are designed to move constantly, screen time and all that stuff is a factor but movement is the main thing.
Agree 100% here. My problem is injuries and being a naturally very light sleeper.
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@sam-maccuaig
Thats a lot work! You dont take 1 day in 7 for complete rest?
Love that running structure, fantastic way to increase your capacity in a very measured and controllable way. I am guessing you have yourself a top notch HR monitor?
I have always been super lucky with my hamstrings and never had issues with them. Once was at a tournament for Tae Kwon Do as a ref and a fighter on my ring snapped his hamstring. Sounded like a gunshot, poor lad, I took one look at his leg and his muscle was rolled up under his bum. Paramedics quick smart!Pistol squats and nordic curls! some toughies there. Love the nordic curl though
Sounds like your gymnastic routine is going to be building some muscle on your upper body, does that cause issues with your ultra running? I would imagine you dont want to be weighing too much given the distances you will be running!
What sort of breathing work are you doing? Anything like the Wim Hof methodology?
Great stuff though
Also Best of luck for the 50k next year! -
So i disappeared for a few days and totally missed this thread getting started up! Here is what I'm up to;
Trail Running
Gymnastic Strength + Handstands
FlexibilityI do some sort of training every day but it's organized to allow different systems to recover fully. I do all of my running (in training blocks that aren't in the lead up to a race) based on zone 1 - 3 heart rate, mostly 1&2. These runs are for time not distance, but as your aerobic capacity improves you can run faster at the same heart rate so distance naturally scales over time. Building back up from hamstring tendonitis but currently hitting around 35 miles a week. I also do two HIIT sessions (either sprints or burpees) a week for my red zone anaerobic fitness.
2 full body gymnastic strength sessions a week, bodyweight leg exercises (pistol squats + nordic curl regressions mostly), and ring work for my upper body (currently RTO dips, L sit pull ups, Straddle front level rows and RTO Pesudo Planche Push Ups).
I then also have a daily mobility and breathwork practice that is massive for recovery, and I do 10 each mins of handstand and cartwheel practice every day. This has been a long term project but I'm nearly at a solid 10s straight line handstand so pretty happy with my progress.
My big focus now is on building my cardio back up and shredding down so i can start hitting the races next year, I have my first 50k (snowdonia mountains) in March, then a 50 miler in August and I've got a long term goal of the Paddy Buckley Round and then eventually the Spine race.
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@matt-wood my 2cents on sleep, if you're having trouble getting to sleep then you aren't active enough. Wake up two hours earlier and go run a half marathon, see if you have trouble falling asleep that night :). A joke of course, but people are designed to move constantly, screen time and all that stuff is a factor but movement is the main thing.
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@matt-wood cheers mate I’ll look into that
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@ben-dobie You might want to think about taking a good fish oil supplement if you dont already. Look for a good one that has more Omega 3 than 6. We should get plenty of 6 from a good diet so additional 3 is good.
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@matt-wood Shoulders have been ok mate but will take that on board ...cheers
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@ben-dobie
Archers. Yep thems hardHow do you find them on your shoulder joints though? Especially coupled with pad work! I would advise making sure you keep your shoulders mobile and make they are warmed up properly too. A broom-handle would be a good friend here or a theraband.
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@matt-wood Ha Ha I know, it's a shame because I eat very well now it just took me a while to get there.
Yeah wights will always be my main go to, but have realised the importance of the cardio side.
Archer Press Ups ..... they are absolute killers !!
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@ben-dobie Haha I didnt want to steal any of Sam's thunder
Ahhhh you would have been a nightmare client
People who want to get bigger and pack on the muscle cannot be fussy eaters at all Eating is probably the hardest part of that sort of training.Yea I'm 41 this year and staying healthy and able to do things is priority. I will always be wanting to lift weights as thats my 'bread and butter' That and martial arts but had to give that up at 32.
I was never good enough to be a pure boxer, too sloppy, Thai boxing and kick boxing were my thing.
Press ups will get you strong in a hurry if you are consistent with them.
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Mine were the 8 hours 2 early 2 late 2 night 4 off. Everyone used to say 'Oh it must be great having 4 days off'. Like you said though you dont feel normal after night shifts for a few days.
I dont think anyone should be doing night shifts they are so bad for us. I did that for 11 years and it broke me too.Great stuff, if IF works for you , you feel good and you can keep it up without effort then it is clearly something that works well for you.
The only diets/eating plans that ever work are ones that a person can stick with.
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@matt-wood Oh was it .... sorry @Sam-MacCuaig great idea !
Yeah you're probably right, I spent years trying to get "BIG" but I was a fussy eater years ago and that never helped, now I'm a lot better and enjoy most foods but happy now if I can just keep a bit of muscle mass and try and stay lean.
Now I'm 41 being fit & healthy is the priority. I always say to the lad who I do the pad work with, imagine doing this whilst somebody is trying to knock your head off, I take my hat off to anyone who gets in the ring at whichever level, I always toy with the idea of a white collar match but who knows.
I'l be training still without a doubt, I found a killer press up workout on Youtube last time and was amazed with the results I got with it, particularly with strength gains.
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@matt-wood said in Food/Diet and training hobbies:
Yea I have had plenty of clients who said similar about IF. A person wont lose muscle mass from it at all. Its quite the opposite actually, your IGF-1 gets boosted and this helps to create cells.
IF is probably tough for people on extremely high calorie diets, 5K plus, but there are not many of us that eat that sort of food everydayShifts:
I used to do 2X 6-1400, 2X 14-2200, 2X 22-0600 then 4 days off. Was awful for sleep!
Think you are right about try it and see. Works for most things, everyone is different, so it seems obvious that different things will work differently.
Yup, shifts are crap. I was on 2 dayshifts of 12.5hrs followed directly by 2 nightshifts of 12.5 hrs, then 3 days off and repeat.
Example: Monday and Tuesday 0745 - 2015
Wednesday and Thursday 1945 - 08153 days off then repeat
The only decent thing about that shift pattern was once a month you got 9days off in a row which was cool, but I only started feeling human again on like day 6. I did this for 4years and would not recommend it to anyone as I broke in the end
I'm a big fan of IF as I feel different and see the benefits so until something changes that I'm sticking with it:grinning_face_with_smiling_eyes:
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Being a hard gainer is better in my opinion. You get to eat more food
Also far easier to cut weight when you want to do so.Pad work is mega cardio! I have done a lot of different training in my time but the hardest thing to this day was always club sparring with a friend. Pad work comes a close second but then when you add in a competitive element, we both were very competitive, it suddenly becomes even more taxing as you can never switch off mentally either. Actual competition was different though, at least for me, probably just mahooosive amounts of adrenaline due to nerves
I will be furious if the gyms close here again!
I think the idea for the thread came from @Sam-MacCuaig so I cant take the credit
Keep up the workouts though even though the gyms are closed
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I’ll throw my hat into the ring.
I love weight training, I would call myself a hard gainer though as I’m a naturally small frame, I’m one of those people who actually loses weight when my diet is bad because in turn the training stops and I lose muscle although the pot belly makes an appearance too. Back on it now though and have added some running and pad work in for my cardio needs....12 x 2 minute rounds on those pads is the best cardio workout I’ve ever had.Gutted the gyms have closed here but got a bit of eqpt at home and learned a lot during lockdown to keep myself ticking over
Great idea this thread @Matt-Wood
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@ryan-carruthers Ive never seen any of their plans but watched and attended a few webinars from Dr Mike Israetel. Knows his stuff. Lots of very clever people over there
I think a lot of the big food people, the likes of Brian Shaw, are tending towards a version of Stan Efferding's Vertical diet system. I can see it being very good for them but everyday people just dont really need that sort of thing.
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@matt-wood He uses the renaissance periodisation food principles as well, I followed their stuff a while back - pretty basic and what you know but good to get them to plan out a fair bit of the food for you.
