Endurance Athlete

admin — Fri, 23 Aug 2013 18:10:56 +0000

Hi Dr. Ruth,
I’m an endurance sport athlete and I’ve competed in marathons, cycling, duathlons and triathlons. However, I’ve been informed that my form of lifestyle is dangerous for my longevity. For example, it is recommended that a max of 3500 kcal expended per week for cardiovascular training. I can expend this in a single training session! Otherwise, it will actually increase death risk.
I would like your opinion regarding this subject matter.
Thank you,
Ki

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Dear Ki,
Thank you so much for a very interesting and informative website.

I read through Chapter 5 and found that while I agree with much of what he says, there are specifics that I disagree with. I suppose the major point in that the research he cites was done on people eating the SAD (or at least a fairly meat-centered diet) and that makes all the difference in the world. Yes, it’s true that extreme exercise creates more free radicals but if your diet is loaded with raw fruits and vegetables, you also have on board lots of antioxidants to gobble up the free radicals. I also disagree with his estimate of the max heart rate being 220 minus your age. Us really fit individuals make that rule totally useless. The last time I was at the Cooper Clinic (which he cites in his chapter), my max heart rate hit 192 and I was in my 60s. So, bottom line, if you’re really fit, which it sounds like you are, and you’re eating a vegan, low-fat diet, I think (but cannot prove, unfortunately) that you’re going to live much, much longer than those who either aren’t as fit or who do not eat a low-fat vegan diet.

Thanks for the question and the interesting information!
Dr. Ruth

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Training for a Triathlon

admin — Fri, 23 Aug 2013 17:30:48 +0000

Hi Dr. Ruth,

My wife and I read your book and were inspired to start a new Vegan lifestyle. We ordered one of Dr McDougalls books and have been enjoying the recipes. I am 55 and my wife is 52. I have lost 50 lbs and my wife has lost 15 lbs on our new diet and 6 day a week exercise program.

My dream is to eventually complete an Olympic triathlon. I swam in school so that is coming back easily and have biked over the years but my running skills are weak. Am currently able to run 45 minutes with 3 x 1 minute walk breaks. Is it better to continue the walk breaks or move towards more running and less walk breaks?

We live in Washington DC and would love to see you compete or speak to a group. Will you be within a couple of hundred miles of our area any time soon?

Thanks for the inspiration,

Alex and Hallie

3-11-07

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Dear Alex,

I’m so happy to hear all the good news! As far as your running is concerned, as you gain strength in your bones, muscles, tendons, etc., you can gradually drop the walk breaks. You’ll know you’re there when you feel your “engine revving up” while walking, maybe wanting to cut them shorter and then skip them altogether. I think you’ll have an absolute ball when you start competing. Look for a sprint distance first, so you get the feel of competition and your transitions. By referring to “my book,” I’m not sure which one you mean since I’ve written three. A Race For Life and Senior Fitness discuss fitness, but there is more about training in the first one.

Since my daughter and son-in-law just got transferred to the Pentagon, I’ll be planning a visit to them sometime maybe this summer, so maybe a talk or race might be a possibility! Keep in touch!
Dr. Ruth

The post Training for a Triathlon first appeared on Ruth Heidrich, Ph.D.

Training - Ruth Heidrich, Ph.D

Endurance Athlete

Training for a Triathlon