I had tried some life and sports changes, but kept stuck at 93-94kg, while I used to race MTB's at 82-83kg. I may be older now, but there are many skinny old men.
Some 2-3 months ago, I fi-nal-ly started a diet.
Not the usual kind where you starve yourself and count calories.
I decided to "try" what I firmly believe in, due to the sources that advised it : a protein diet.
Little or no carbs, low fat (only some good fats), but LOADS of protein.
What does it mean?
- Skip as much carbs+fats as possible, substitute with proteins.
- No hungry moments, if you do it right
- Some protein shakes to replace lunch.
- Loads of chicken and veggies for diner
- Fresh Cheese (quark/kwark) with <3% carb, ideally 10% proteins as dairy.
I lost about 1kg per week initially, without taking it too strict. But, I kept that rate for some 6-7 weeks!
today, I was 86.8. I've been less, but there's a huge fluctuation due to sports (loss of fluids, or gain of muscle mass).
Last Sunday, marked my first running-only event in ~23 years. the 5km organized by my club. A pretty slow course, hardly any asphalt, tight corners, and dikes.
At 2.8km, I got painful aches in my right side, followed by 1km of slower running. I lost 20, possibly 30s there. In the last km, I was able to breath freely, and got into a nice up-tempo rythm. Despite corners and and final uphill, I ran 3:30, for a total of 19:11. Pretty much what I had planned to run, considering the course, so glad to know I could have gone under 19min without the pain.
For this race, I switched to moderate "carb loading" for 4 days. I think it helped, my energy levels seemed better than usual.
The protein diet does cost me some energy. On paper, the fat loss should give me 6 second per kg, over a 3km race. So, with 10kg to lose, I was looking at a FULL MINUTE of gain. Over 5km, 1kg is worth 11 seconds. Right now, I have not gained the speed my weightloss would warrant. At first, I was disappointed to not see the improvement when stepping off the scales, but I now realize that carbs are just necessary to be really fast and strong.
Considering that my 19m11 was not run optimally, over a slow course, weighing 87.8kg that day (I had gained water and muscle over that week, plus the carb loading), I have lots of room left for improvement. Nearly a minute just for the 5kg which I'll lose of the next 1-2 months, and then some for the added energy levels of a more balanced diet. I don't plan to cut carbs forever, this is meant just as a transition.
So, even without added training volume of fitness effects, I am looking to run sub- 18min still this year. But I WILL gain some fitness, due to the longer and more frequent running I do.
I've also made gais with my troublesome ankles. the right one bothers me while running, the left while skating. The anti-pronation insoles only worked for a while, and the acheing returned at full blast, which depressed me to no end.
I decided to totally quit being dependant to orthodics, and did some more (very short) barefoot running sessions.
Then I started to do running sessions on my Mizuno cross spikes, sans pins. Soon, this WORKED! All mid-foot landing, no pain!
Now, I bought Adizero Rockets and Inov8 F-Lite320 shoes for racing and training respectively. Both awesome and flat, both just 6mm taller heels than fronts. The latter being a bit thinner, although I only notice that over uneven terrain.
great to be able to run with proper form, all the time, in shoes that weigh only half!
The regular running shoes are now demoted to walking shoes. I will wear orthodics in those to support my arches, when running my foot is tensioned and thus they're useless, even detrimental.
Going into the winter, it's looking better than ever. Already much skinnier, I look better, and feel less old.
January, I aim to go for one solo week of XC skiing in Austria, and at the end of January for the anuual week of training and racing with the dutch crew. 10kg or more LESS than last year, as well as a bit fitter, that should make quite a difference in my performance!
I want to buy a new set of Atomic Pro Skate skis, my old ones are toast from the street use last year, although they still work fine. Or can anyone offer a nice budget alternative?
Also I want Fischer RCR Vasa Skates in 197, but then for my new old weight of 83-85kg, which is light for this length ski. Help me find those please!
It's a long trail I am following, but the finish line will be worth it.
My name is Jan Gerrit Klok, call me J. I also go by Cloxxki. This blog will mark my progress as I start from zero. A desperately out-of-shape cyclist aiming to become fitter than ever, but in a sport hardly existing my his home country. My country gets on average one or 2 XC-skiable days per winter. Although that's improving quickly. Goal: someday race XC, and not off the back of the field. And new goal: deliver a good Winter Triathlon (coach wanted).
