Tag Archive | "athlete"

How To Increase Fat Burning with Intermittent Fasting – 12 Steps to Fasting

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Do you remember watching the NBA in the 1990’s when the great Hakeem Olajuwon was fasting for Ramadan? He would just relax all day and focus on the game mindfully throughout the day. The most amazing thing is he would not take any liquids for 12 hours prior to the game and his statistics once the game started would go up rather than go down. He was depleted and dominant.

There are many studies centered around the health benefits of intermittent fasting, including the following benefits:

  •  Lower blood pressure
  •  Reduction in the risk of diabetes
  •  Rebooting the immune system
  •  Reducing cholesterol
  •  Increased fat burning

As with anything today, there are a multitude of specific protocols or recipes for the perfect intermittent fast. However, there are health risks with fasting that may include headaches, stress and dehydration and it should not be taken lightly if you consider resetting your body with a fast.


4 Research Results:

1.    A USC study by Dr. Valter Longo showed improvement in immunity

2.    Medical News Today in 2014 defined a one-day of the week; water only may lower the risk for diabetes.

3.    Mark Mattson, neuroscientist conducted research showing that fasting several days a week can help against Alzheimer’s and Parkinson’s and improving memory and mood.

4.    A 2014 study on mice found that 48 hour fasting promoted stem-cell regeneration after damage from chemotherapy.

Personally, I have fasted multiple times a year (usually 1 time per quarter from 3-6 days maximum) just to reset the body from extensive business travel, issues with colon and normally test new options to the fast every year.   The first day is always the worst but after 2 or 3 days there is a “light” feeling and the mentally

The following protocol includes lessons from Tim Ferris, Dave Asprey, John Rowanello and Dominic D’Agostino along with my own tweaking:

12 Step Intermittent Fasting Protocol

1.    Try it one time a month

2.    Choose 2-3 days to start

3.    The day prior to your start, have an early slow carb dinner around 4 or 5PM

4.    The next morning, sleep in a bit longer (focus on 8-9 hours of sleep minimum) – let sleep do some of the work of the fast. (Do it over the weekend so it won’t affect work and added stress)

5.    Upon waking, take 1-2 tablespoons of MCT oil or organic coconut oil and then every 3 ½ hours.

6.    The oils can be blended into high quality organic coffee or black tea.

7.    Then drink 1 liter of water with a dash of Himalayan sea salt.

8.    Drink water all day long – Significant amounts of water!

9.    Take a 3 minute cold shower and then take a teaspoon of coconut oil and swish (oil pulling) in your mouth for 5-7 minutes (helps with a host of mouth issues, gums, teeth, reduces inflation, whitens teeth, heals cracked lips

10. Walk outside for 30 minutes a day – slow pace (best in the morning)– no intense exercise, running, cycling, swimming.

11. Take a 30 minute nap during the day

12. After the fast (2 or 3 days) go with a lentil salad and steak or salmon.

You may experience some side effects and ABSOLUTELY consult with your physician before attempting any fasting protocol.

Happy Fasting!

The Best Weight Lift – The Deadlift

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With all the various total body workouts: cross fit, plyometric, body weight only, and strength routines, the one lifting exercise that offers it all is the deadlift. The deadlift works every muscle from the head to the toes.

If you want an exercise to help back pain, which can come from weak glutes, then get out the bar and learn how to do a deadlift with 100% proper form. When you get the form down you will feel it immediately.

Tip:  If you don’t have a coach, watch several YouTube videos of deadlifting, (5 times for each one) until you fully understand the proper form. It’s not that hard to learn how to do the lift correctly!


In addition to the numerous health benefits of fat loss, increased metabolism, producing more testosterone and total body strength benefits, the deadlift exercise will directly impact your daily life when “Lifting Things”. The misconception of deadlifting is that you will injure your back. Similar to every other strength workout without proper form, injuries will happen.

Endurance athletes in many cases will disregard the deadlift, as it’s potentially dangerous with injury possibilities compared to the squat. Every day you probably receive another squat workout or variation that is tweeted or emailed, There is no question, squats provide numerous benefits, but for a complete exercise with weights it’s hard to beat the deadlift.


Top 6 Deadlifting Rules

  1. Do your deadlifts without shoes, as it will allow you to get closer to the ground and help engage the hamstrings and glutes more, which is what your want.
  2. Don’t rush it, as each rep should be viewed almost like a set.
  3. Use the bar to help make you pull you chest to feel tall
  4. Make sure the upper back remains stiff – the biggest mistake is lifting with a rounded back.   Watch a few You Tube videos several times to illustrate lifting without a rounded back. – This is CRUCIAL
  5. Start by lifting just the bar and get someone to video your form so you can evaluate proper technique.
  6. Start with just one day a week and consider a set of 5 x 5

Could dead lifts be the best exercise?


11 Muscles Targeted with the dead lift:

Gluteus Maximus Muscle – Runners and Cyclists, the glutes are responsible for hip extension.

Quads – a primary target of the exercise

Hamstrings – act as more of a stabilizer during the lift.

Back Muscles – the erector spinae which are the muscles of the lower back.  Also the erector spine and corresponding 3 muscles that run from the skull to the lower vertebrae are activated.

  • Lat muscles
  • Trapezius
  • Deltoids
  • Triceps
  • Flexors
  • Grip strength
  • Forearms – especially helpful for mountain biking


Runners Fallacy – Dead Lifting is not an Exercise for Runners

If your are a runner and want to build a better “kick”, sprinting power, stride length and running faster by being more efficient then add dead lifting to your strength routine. Slow methodical is the key with the lift and it will increase endurance strength, posture, trunk, stronger hips and improve your overall running efficiency.

The deadlift is one of the few strength exercises that works muscles in the upper and lower body. Every athlete can improve all dimensions of their sport by deadlifting.    For the upcoming DECA Ironman book which is in the works, I have deadlifting included in the strength section of the training plans – if you want book launch date updates, please email me at wayne@chiefgoalsofficer.com

Finale – Trans Am Bike Race 2016

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Trans AM journey seems like it will never end but we are now close! Gonna finish the race in a day.


I just want to say thanks to everyone across the board!

Watch the video for my full message.


DecaManUSA 2018 Update

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We are working hard to try to make this race happen!

Bike Trainer Product Review Wahoo Kickr Snap

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Don’t’ sweat the small stuff, the famous quote and list of books made popular by Richard Carlson, PhD many years ago.   Recently, I was preparing for a big time trial test on the indoor trainer and definitely did not start off as expected.   In addition to rollers, I have used a Computrainer for the last 20 years or so (2 of them).

It just was one of thosedays; turn on the Computrainer for the warm-up and I find out that magnetic wheel was fried.   I had it 12 years and no complaints at all.   A great trainer and my estimate, 6000-7000 hours on the trainer.

Unlike the normal method of the past with doing some research on the Computrainer new models and eBay, I decided time for a change.   The comp trainer was one of the first trainers that fully integrated technology with respect to watching on a screen  – racing against a competitor with specific customized or pre-programmed courses.   They were all the rage with the triathlon crowd when they first arrived on the scene.

However, over the years I noticed that the racing against the competitor was not something I focused on and just used the manual mode all the time and simulated the workout per my specific goal.   Bottom line, the high cost and graphics were not a factor in the next purchase.

There are plenty of pro’s and con’s of using a bike trainer, but personally I actually enjoy riding on the trainer during the winter months to measure workouts which is sometimes a bit difficult in the winter with the ice and snow (with the road bike).

The help of Google and some research I settled on the Wahoo Kickr Snap and found a good deal on a refurbished one.   The company sells refurbished – defined as a decal scratch, etc.    It saved around $100 and seemed to be a no-brainer.   When the trainer arrived, I inspected it and not even a scratch on it.

Wahoo also promotes the ease of transportation and fold up, etc.   I know one thing for sure; I don’t travel with my trainer or ever take it down and wonder how many athletes actually take the trainer down and travel with it?


  1. The trainer is built like a tank even though it only weighs about 30 pounds.
  2. Once challenge with my Computrainer in the past was with the skewer system of various wheels and bikes. The bike had to be set exactly perfect with and “old style” skewer.   The Wahoo comes with a skewer that must be used to ensure a sound fit.
  3. The quick release arm (see picture) made it so much easier to get the bike set up vs. the endless cranking tight of the Comp trainer.
  4. This trainer is all about training, very basic, less features and of course not the graphic race against another athlete media.
  5. The software to control the magnetic resistance wheel (back wheel) is a simple smart phone app called Wahoo Fitness. It’s simple to set up and almost no instruction manual.
  6. The software app is basic, with watts, speed, resistance controlled by IPhone and the availability for cadence, etc. It can be integrated with other platforms such at Strava, etc.
  7. The cost was approximately $1,000 less than the Computrainer, which was a plus as I stopped using every feature on the Computrainer.
  8. A huge positive is during standing; the front wheel block and level of the back make it feel almost like being on the road for a climb. The sturdiness of the trainer makes out of the sale climbing exceptional.
  9. Sound, nothing earth shattering in terms of being quiet.
  10. Good customer service –it only took a few days before it arrived.

There are plenty of pro’s and con’s of using a bike trainer, but personally I actually enjoy riding on the trainer during the winter months to measure workouts which is sometimes a bit difficult in the winter with the ice and snow (with the road bike).   The Wahoo trainers are definitely worth checking out if you are looking for an affordable, no frills, and workhorse trainer.

Slow Carb Eating – Personal Experiment

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The world of food and diets – Slow Carb, Gluten Free, no “White”, no sugar, Paleo, my question was how would they work for a long distance endurance athlete?   Author, vagabonder, and entrepreneur, Tim Ferris discusses this approach to eating – slow carb in his best selling book the 4-hour body.   He does not advocate long distance endurance training and is more of a HIT (high intensity training) and strength focused approach.    One thing you have to like about the Ferriss style is he tries everything to disrupt his body.

The slow carb diet is defined by Wikipedia (excerpted by Tim Ferris):“The Slow-Carb Diet is based on eating foods with a low glycemic index. It can be summarized as the elimination of starches and anything sweet (including fruit and all artificial sweeteners) and a strong preference for lean protein, legumes and vegetables. The main foods are eggs, fish, grass-fed beef, lentils, beans, vegetables (like spinach, broccoli, cabbage, radish), mushrooms, fermented foods and drinks (natto, kimchi, sauerkraut), unsweetened tea or coffee and water. Calorie-dense nuts and legumes such as pecans, chickpeas, hummus, and peanuts are allowed under careful portion control. Plain coffee is allowed, but all milk products are to be avoided except cottage cheese.”    Unlike Paleo – beans are allowed and recommended for carbohydrates and protein (lentils are a favorite).  Also, one day a week is the fun day and consuming anything without limits to food types and quantity is recommended. 


Ferris claims, “without doing any exercise he lost 25 pounds of body fat in 6 weeks.”    As endurance athlete, not doing any exercise is never going to happen.  This approach does not agree with my mindset and many friends and colleagues.   The idea of rushing to get the most benefits in the shortest amount of time is find for some, including Ferris but personally these longer training sessions are the most fun.   However, it was worth examining in detail through a personal experiment to see how my body would react with heavy training and the slow carb approach. My biggest concern, would I get sick of eating the same things over and over again?

Personal Slow-Carb Experiment with Training:  8 weeks with an average of 20 hours training (75-80% endurance running, cross country skiing, cycling and 20-25% weight and intense plyometric training).   60 days of continuous training and active recovery sessions every other week – hiking on the trails.

Daily routine:

4AM – Eat immediately after getting out of bed – 1 chicken breast and a bean salad (same thing every day)

1 cup of  Kimera Koffee (touted to help with energy level, athletic performance and concentration and it does!)

Multi Vitamin: Hammer Premium Insurance Caps, Endurance Amino Caps

3 Omax3 Fish Oil capsules

60 ounces of ice water

After workouts – Hammer Recoverite and Cocoa Elite, 40 ounces of water

Mid morning snack – Bean salad

Lunch – Green salad (Kale, parsley, dill, arugula, olive oil, salt, pepper, avocado and either pork, beef or chicken with the salad)

Mid afternoon snack – almonds

Dinner –Green salad, olives, and extra protein (meat, fish, chicken, pork).

So it was fairly basic diet but without any alcohol, juices, sugar and anything white.  I did include alcohol on the weekend – red wine.

Early on I noticed that recovering from the hard weight workouts was difficult the next day so I increased both proteins (through food and recovery drinks) and more carbohydrate from greens and lentil salads.   It just took a bit of tweaking to get the right balance of food to be able to push through the next day’s workouts.

One big concern was that losing body weight quickly might reduce power wattage on the bike and added in extra weight work – specifically the magical kettle bell.   It’s amazing (with good form) the overall body impact that a simple kettle bell swing can do!

Personal Test Results in 8 weeks: 26 pounds of weight loss and significant increase in muscle mass.   Clearly this was enhanced with all the strength work.   Overall body fat dropped significantly and without getting very scientific with water weight analysis, skin calipers the easiest way to determine it is with the “clothing check”.  Pretty simple, when your clothes start feeling very loose body fat is being converted to muscle.    A great motivator especially as we all know the feeling of just a bit too tight with the cycling shirt in the early season!


Power wattage on the bike has increased in the 15-18% range with power/weight ratio, but the key was clearly ramping up the quad strength workouts.

Overall, I was very happy with the slow-carb approach with additional protein and carbohydrates.   The best part of the program is that when you get hungry, just eat and this was crucial during the long training sessions for adequate recovery.

As the race season approaches, consider slow carb as it might assist you with your fitness goals.   Looking forward to the next 8 week slow-carb and training push leading up to the Trans Am Bike Race with one new tweak –  the addition of cold showers every day!  See what happens.

Race Perspectives from the Sidelines Crewing at the Florida Double Anvil Triathlon

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The annual gathering of ultra triathletes to the warm weather and sun of Florida is always a welcome sign that spring is almost here.   This year’s annual Florida Double Anvil Triathlon moved the confines of the triathlon mecca of Clermont, Florida. Clermont has a rich history of the triathlon and the famous Great Floridian Iron distance event. Hard to believe it’s been around 26 years already.


Steve Kirby – race director, stellar volunteers and race team positioned the race in the beautiful park of Lake Louisa. It’s always amazing how things come together when we don’t try to hard and just let things flow.  Personally, I had a trip planned with business and was able to help out and crew for an athlete on the back end of my business trip and was so worthwhile as always, helping out athletes and an event.


The race consisted of the typical “double iron distance” 2.4 miles of swimming in Lake Louisa (no gator problems!) 224 miles cycling through an out and back loop of approximately 6 miles, then the fun of 52.4 miles of running.  The park offered the athletes locations to stay in cabins at the race site to eliminate going back and forth to hotels and the race “pit” area housed all the transition, crewing, food, etc. and had plenty of room to see the athletes.


A few observations for those of you considering the double iron distance, this bike course is not as flat as “typical” Florida terrain, and it has a few shorter grades but the road conditions are superb.  After riding many miles on the course, I noticed clearly that there was not even a bump on the course. However, I did not ride 224 miles as all the athletes racing so I can’t fully appreciate what the small little grades felt like late into the evening!

The run course consisted of a 2 mile loop vs. an out and back with some off road sand that clearly slowed down the run splits. Steve Kirby mentioned that hewill examine other quicker options for 2017.


Crewing for an athlete – Andres Villagran (2nd men and 3rd overall) and working the bike turnaround during the graveyard shift was such fun.   It’s such a different perspective to see athletes grinding and racing hard lap after lap from the sidelines.    Interestingly, of all the athletes and teams competing, I hardly noticed any major suffering.    Of course, internally in the mind of the athletes I am sure their legs and lungs were hurting just with the significant distance covered over 24-36 hours.   The crews were fabulous and the diversity of minimalist vs. maximalist in terms of everything athletes brought was incredible!    I clearly took a few notes on ideas of things to consider for future races – most importantly the lay back chairs for the crew – not an athlete as it would be impossible to get out of one of those when very tired!


The food worked wonders every lap for the athletes as always especially when new food was cooked –thanks to the great team preparing everything day and night.

It’s always interesting to examine the race performances by the athletes and the bike pace in this year’s event was over the top.  The top men and women were pushing so hard on the bike.   Many were gritting their teeth and especially noticed this when I was riding the course – truly amazing!


19 athletes toed the line for the race and 5 teams going at it with constant racing.   The team-racing concept clearly was not easy, go a few hours then rest then repeat over and over again.      14 athletes finished the solo and a great showing by our women!     The second overall finisher was Maria Simone and hats off to an amazing race – she was pushing hard constantly but I will always remember that smile every loop.    Our men’s winner – Juan Carlos Sagastume was strong on the bike and run to claim the top spot with a time of 24:55.   Andres came from way back in the field after the swim, (as normal) with his signature “catch as many athletes as possible” flying run to take second for the men.    It’s was a great pleasure crewing for Andres and similar to Maria the signature smile and ease of letting things flow was his signature – borrowed bike and absolutely no walking at all on the run!

Congratulations to the ladies – wow super efforts from Laura Brock (2nd), Danielle Winkler (3rd), Colleen Wilcox (4th) and our very young Laura Knoblach (5th). Yes, 5 women starters and all finishers and with Maria’s amazing effort the women were incredible and great to see more than just 2 or three women competing.

The men’s results from 3rd -9th place:  Johan Desmet, Pascal Morin, John Lee, Erik Hanley, Joey Lichter (CLEARLY Joey had the Super Crew of all time!), Michael Ortiz (just a fabulous run), Goulwenn Tristant.


The team challenge was great watching as each team had a different strategy in terms of rest and racing and clearly this was about team fun, racing and competition.   They were all going after it and the start and stopping from each athlete clearly showed it was not easy at all.

For those considering moving up from the Ironman distance, this is definitely a great first time double attempt as the course is not brutal – but like many events, and this year was no exception – significant rain can occur and come prepared, especially for your crew. The race is convenient to Orlando International airport; the overall costs are reasonable (in the south of the US), close to Disney for post race crew and family fun.

Most importantly, time and again one of the main reasons so many ultra triathletes continue to come back and race is the family and community that is part of every single event.  The crews, families, volunteers and athletes make these events full of lifetime memories.

Learning How to Improvise Will Lead To Endurance Racing Success The Power of DUCT TAPE

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How many times during your racing career have you witnessed complete mental breakdowns, panics, hysteria when something goes wrong with an athlete’s “perfect race plan”.  As we all know, THE LONGER THE RACE, THE MORE THINGS CAN GO WRONG.”

I can remember back to races over the years and some great innovative ideas that worked and continued toward the finish line. It becomes so difficult to improvise with a mind that can’t think straight or even process information when sleep deprivation is involved.   Experience and actual self testing improvising techniques during training can help gain confidence.


Personal improvisation stories with the one magic product – DUCT TAPE:

While competing in a DECA Ironman in Mexico many years ago, I was unprepared for freezing weather and rain.   It was so unusual; no one expected it.   It never crossed my mind to bring along shoe booties for the bike.  My feet were so numb and painful; it became a constant nuisance in my brain and could not divert the pain to somewhere else in the body.    Time to improvise – DUCT TAPE solution #1.   Rick, my super crew came up with an idea to craft together Duct Tape booties.   Duct Tape insulation is much better than plastic bags in the shoes and waterproof.  Also, I could not take the cycling shoes off, because my feet were so swollen (when I took sleep breaks, I just slept in the shoes).    The duct tape booties worked like magic and stayed together for the remainder of the bike section.

During the same DECA Ironman – my shoulders just never seemed to loosen on the bike after swimming 24 miles.  As I cycled past the 600 mile point,  (total bike distance, 1,120 miles) I could not reach back into my cycling jersey to get nutrition and electrolytes.   Of course, I could of thought to bring a small top tube feed bag but never expected this to be a problem.    Duct tape came to the rescue again, and a modified food bag was crafted.   We attached it to the top tube and it lasted throughout the remainder of the bike course.


Duct tape for blisters during an ultra marathon.   This was an old ultra running technique.  I can remember vividly when I heard about it and of course thought it was crazy.    The year was 1992 and I was racing in a hot/humid (95 degree Fahrenheit) 6 hour, ½ mile loop running race.  This was the early years of ultra-running and my feet were a mess of blisters – (water blister, blood blisters, everything).    A fellow ultra runner offered me duct tape and showed me how to use the duct tape as a base layer (sticking two pieces together as a pad) and it worked like magic and deadened the pain.   Most importantly it helped me get to the finish line.

Learning how to improvise will help you with your ultra racing.   With any self-supported adventure it’s crucial to be adaptive and not panic.   Practice the improvising in your training and racing and the next time you face a crisis you will be better equipped to handle the stress.   Never forget your duct tape!