Slow 2 Pro

Welcome back!

Since the triathlon season is still a few months away in the NW I have been staying busy in the gym lifting weights. I am not trying to become a meat head but due to my body type, building muscle mass isn’t a huge task. That being said though I am always looking for things to help me reach my maximum potential. One way to do this is nutritional supplements. Here is a run down of what I take on a normal training day. This would also be normal for recovery days because you do not want the levels of creatine, vitamins, or available protein to drop. I know you may not understand what some of these are so I will be going over the various supplements over the next couple of weeks posts!

With breakfast-

1 scoop BSN’s N.O. Xplode

1 glucosamine/chondroidtin

1 Basic vitamin pill, I use costco’s Kirkland daily vitamin

1 scoop of Whey protein (roughly 24grams of protein) I prefer Optimum Nutrition

Post Workout- sooner the better once you have completed training

1.5-2 scoops of Whey protein

1 scoop of a Creatine multi-supplement such as BSN’s Cellmass or Anabolic Optimal Dose; not a steroid

plus an additional teaspoon (5g) of creatine monohydrate

During the day-

Lots of water!!

small snacks, something with a high protein content is great.

Before bed

1 scoop of Casein protein

1 scoop of creatine multi-supplement + 5 grams of creatine monohydrate

1 glucosamine/chondroidtin

1 Basic vitamin pill, I use costco’s Kirkland daily vitamin

and LOTS OF WATER

Comments (4)

I saw this on a mailing I get from Performance Bike and thought I would throw it out there. This is a great deal on a entry level bike; Carbon Frame no less. Compare the price to other bikes and you will see its a steal. Paint it matte black and you would have a killer commuter too.

GT GTR Carbon Expert

http://www.performancebike.com/webapp/wcs/stores/servlet/ProductDisplay?partNumber=30-1675&catalogId=10551&langId=-1&storeId=10052&cm_mmc=Email-_-Direct-_-091029Th-_-Product&cm_em=kenae3@gmail.com

Comments (0)

FYI, we moved Slow2Pro.com to a new server. If you were trying to view it this morning you might have noticed a little bit of downtime. Please take a look around and let us know if there are any problems.

For now the comments will be the bug tracking system. Although if that does not work for you, drop us an email.

Thanks,

Chris, Resident Propeller Head

Comments (1)

TIme is dwindling till I board the plane to Lubbock and I’m getting really excited. With it being a ITU style race I’m preparing my standard road bike for the race with a set of Profile Designs T2+ DL which is a ITU spec aero bar. What differs between a standard aero bar and a ITU draft legal aerobar is the lenght of the extensions. As you can see in the picture the bars are much shorter than you would normally see. Also the two extensions have to be connected with a solid piece. In this race they are allowing arm rests; I don’t know if this is always the case. 

Another part I recently got is more of an accessory. Being that I’m flying from Portland to Lubbock I needed to get a airplane worthy bike case. After looking around I chose the Thule 699 Round Trip. I ordered it from OneTri.com which I have had great dealings with. They are offering free shipping and on such a large package it was a deal. To my door the case was $328. Not cheap but it looks like a quality piece. Ill write a review up once I have a chance to see it in action. 

In my next update Ill go over what I have been able to learn about the Lubbock course using maps, Google earth and a few other tricks. 

Comments (0)

This weekend was a pretty packed weekend. Friday was a triple day with all three sports thrown in. Saturday was a Run/Bike day and today was a heavy Bike/Run day. Today’s workout was setup to really get me ready for this week. Started the day with a weight lifting workout, went on a 40 mile bike up into the North Battleground area, then did 7 miles in 45:00 on the treadmill back at the gym. I was planning on working on the triathlon bike this weekend but I actually fit some social downtime into the mix. Look for a full picture packed post about the new aero bars I’m adding to the Cannondale.

Comments (0)

Shaved legs, something only the truly devoted will wear.

Started off today with a pretty decent treadmill workout. After reading through a couple “Triathlete” magazine article I’ve started trying putting race pace intervals into my run workouts. After training for a little over a month now, race pace for the run has gotten to around 6:15 minute miles. Today’s run for example started with a 5 minute increasing pace warm up (7.5-8mph) then at the 15min and 25min mark did 5mins of race pace. After the run I did a decent set of pull ups, hammer curls, and abs. My weakness as usual was nutrition. After all that exercise I had a wonderful meal at Jack in the Box…

My second workout of the day was a full swim workout with two of my good friends. The workout was mostly a sprint style workout. Here is a basic layout of it in yards. I was cramping pretty bad due to bad hydration something I’m working on. Its hard to drink enough water to keep up with my workouts.

20×25’s,10×50’s, 25,50,75,100,200 ladder, 10×50’s, 20×25’s, 2×100 cooldown. 2900 yards not bad at all.

Comments (0)