Ironman 70.3 Pula, 20.9.2015

A Half-Iron distance that took place in Croatia for the first time. Both, Iztok and I, had great expectations but were a bit dissapointed at the end. It started at the registration point on Saturday where they ran out of backpacks with guidelines for athletes. Well, we did not mind but we were a bit more dissapointed in the evening at bike check in where we found out that our run gear should be given away on a different location… Ok, but how to get there. So we gave away our bikes and waited for a shuttle bus to take us there. According to timetable, the shuttle should be there every 15 minutes but after half an hour we gave up waiting and took a regular bus line instead.

We took a pasta dinner near the Arena and ice-cream for dessert since we did not have a meal during the day. We searched for a taxi back to the hotel and took some sleep till 6´o clock. Race morning was a bit cloudy, I was thinking about the water temperature-wet suit swim or no. Hillarious thing happened when we were just about to leave our room to take a breakfast. The water tap in the bathroom did not want to shut down anymore so the water was flowing and flowing… and we were helpless. I ran to the reception, they ordered a plumber and two hours before the race start we had to wait for a man to come and fix it… well eventually the plumber showed up and we were free to take a breakfast. There were some croissants, we took more that 10 of them, and some milk. Few minutes later we were in a cab to the race start. It was a relief to see that it will be a wet-suit swim, since the see was a bit cold already.

We started gathering in the start area…it should be a flowing start, meaning that you have to wait in a start box according to your estimated swim time. We experienced this for the first time and we really liked it since you had enough space to start swimming when it was your turn. One last good luck kiss and the 1,9 km swim started.

 

Swim startRolling swim start

 

 

 

 

 

 

 

 

I was trying to keep track of swimers ahead but somewhere in the middle one half of swimmers started swimming directly to the shore and the others went right to pass by another signpost. I was confused. I was swimming for 25 minutes and I figured I probably have another 15-20 minutes of swimming. So I guessed that swimming to another signpost is the right way… well I was correct. Later we found out that because of the wind the signposts were translocated off the swim course so the group (us included) which tried to reach them probably did additional 500 metres. Anyway, swim times were not relevant so the organisers later deleted them all and started measuring time when the chip passed the check point at the swim finish.

Entering 90 km on the bike, I was enthusiastic about the landscape that I was about to see…but again I was a bit dissapointed since I spent 3 hours on the bike going uphill and downhill seeing only the bushes and narrow roads in the middle of nowhere. Well, last few minutes on the bike were spent by the sea. Anyway, it was ok. Strong Istrian wind caused some troubles but it was bearable.

I was encouraged when the 21 km run started. I was thrilled because the finish line was placed in the middle of the Pula area. Really nice. The two hour run went by and after few bananas and chocolate bars I got one of the nicest finisher medals. Iztok waas there waiting, he said that probably we will not get much to eat since they ran out of food. Yes they really did. No pizzas and pasta. Anyway, the bear was free and in a bulk.

We took our bikes and bages back and drove back to the hotel, packed our things and headed back to Slovenia. All in all, it was nice but the organisers could do it so much better. Maybe next year.

 

 

Grenka resnica o sladkorju

Nekaj novih spoznanj in znanstveno podprtih spoznanj iz knjige Mastna laž, ki mi je med sprehodom po knjigarni padla v oči. Avtor Dr. Lusting je specialist za otroško debelost in endokrinolog. Že v začetku poudarja, da v večini primerov debelost ne moremo označiti kot posledico vedenjskih navad (večurno poležavanje na kavču, premalo ali nič gibanja), kakor vsi tako radi počnemo, ko se mršimo nad polno čakalnico preveč prehranjenih ljudi, ki iščejo pomoč zaradi povišanega pritiska, povišanih vrednosti maščob v krvi, sladkorne bolezni in njenih zapletov… Radi si mislimo, da so si sami krivi, ne pomislimo pa, koliko dejavnikov pravzaprav stoji za to sliko debelosti in kje je tisto prijemališče, kjer bi lahko začeli ukrepati.

Naj za začetek orišem, kako možgani skupaj s hormoni upravljajo z našim energijskim ravnovesjem. Hipotalamus je delček v možganskem dnu in je pravzaprav kontrolni pano vseh hormonskih sistemov v telesu. Po krvi razpošilja hormonske signale do drugega predela možganov, hipofize. Ta prav tako nato naprej pošilja svoje signale po krvi do perifernih žlez in spreminja naše hormonsko okolje. Vendar se tukaj osredotočimo na hipotalamus, predvsem na njegov ventromedialni del. Vedno, ko zaužijemo hrano, ta predel hipotalamusa pridobi podatke iz želodca oziroma črevesja in lahko že na podlagi tega naredi konec občutku lačnosti. To pa še ni vse. Ta predel hipotalamusa prejema tudi dosti bolj dolgoročne informacije o zalogah maščobe v telesu, ki so kazalnik naše prehranjenosti. To informacijo posreduje hormon leptin, ki ga sproščajo naše maščobne celice. Kadar vse lepo deluje in je leptinski prag ustrezno nastavljen, ta hormon našemu hipotalamusu sporoča, da imamo dovolj energijskih zalog, da lahko kuriš presežke in se dobro počutiš. Prav nasprotno pa je, ko hipotalamus postane odporen na leptin oz. ne zazna, da je energije v telesu dovolj. V tem primeru gre za t.i. leptinsko rezistenco in v tej je treba videti razlog za debelostno pandemijo. Skratka, ker so predebeli ljudje rezistentni na leptin, ki ga sproščajo njihove maščobne celice, njihov hipotalamus misli, da je energije oz. maščobnih zalog v telesu premalo, zato začne s “sit down and rest” postopkom…debele ljudi sili v lenobo, da bi čim bolj zmanjšali svojo energijsko porabo, in jih s spodbujanjem prenajedanja vleče v povečevanje energijskih zalog. Kakor da bi leptin iz maščobnih celic zastonj trkal na hipotalamična vrata, kjer mu nihče ne odpre, da bi lahko predal svojo novico o tem, da je v telesu zalog energije zadosti, celo preveč.

Sedaj pa nadaljujmo z raziskovanjem tega, kaj sploh povzroča leptinsko rezistenco. Vsekakor je poznan vpliv inzulina, če ga je preveč. In katera molekula povzroča najvišje dvige inzulina v krvi. Gre za sladkor fruktozo. Obstaja na ducate študij, ki obtožujejo fruktozo kot glavno krivko za presnovni sindrom in pandemijo debelosti. Fruktoza se namreč skoraj izključno presnavlja v jetrih (v primerjavi z glukozo, ki se lahko presnavlja v skoraj vseh organih). Fruktoza ne prehaja v glikogen in gre torej direktno v jetrne mitohondrije. Ti seveda ne zmorejo presnoviti vse fruktoze, zato se je presežek uskladišči direktno v tolščo. Fruktoza tako močno pospešuje jetrno rezistenco na inzulin in to seveda vodi v povečano izločanje inzulina s strani trebušne slinavke. Visoke vrednosti inzulina v krvi pa polnijo naše maščobne celice in povzročajo leptinsko rezistenco. In krog je sklenjen.

Knjiga ponuja še dosti podatkov in povezanih virov. Vsekakor pa način prehrane,  ki temelji na nizkem vnosu OH in višjem vnosu maščob in beljakovin, ni napačen. Tako da raznorazne paleodiete, Atkinsonova dieta… le niso “mimo”. Kar je nekako v Sloveniji nedeljski standard, torej kombinacija debele porcije OH (pražen krompir) in maščob z beljakovinami (pečenka), bi bilo mogoče pretvoriti v čisto “ugleden” obrok. Recimo korenjev pire s pečenko. Vendar so o že teme za generacije naših otrok, ki bodo zaradi višanja okoljskih “obesogenov” morali toliko bolj paziti na to, kar vnesejo v telo… oziroma natančneje rečeno v kakšnih kombinacijah to vnašajo v telo.

 

 

 

Challenge Walchsee-Kaiserwinkl 23.8.2015

On 23. 8. 2015 we were competing in Challenge Walchsee-Kaiserwinkl. Iztok volunteered to drive us all the way to Walchsee by car. We started from Maribor at 9 a.m. since the registration office was due to close at 3 p.m. Anyway, we underestimated the road and overestimated our Garmin guide since we needed 8 hours to get there. Yes, we made a turn in Germany to get back to Austria since we did not know the local roads.

We arrived at around 4 p.m. We searched for a nearby camping zone, put up our tent and went to the pasta party. Pasta party was really good, they were offering pasta with tuna, meat and cheese. And desserts for after. Bofore we gave away our bikes in the transition area…. the night was expected to be cold so we had to cover them. Anyway the views and the nature around the lake was amazing, we were expecting the racing morning since the bike course was said to be one of the most beautiful ones in Europe.

Transition area      Bike kit

The night in the tent was cold, really cold. And In the morning the water in the lake seemed really cold. The 1,9 km long swimming distance in the 25 m deep Lake Walchsee was fast and not so cold as expected. After 40 min I managed to get out of it already warmed up for the 90 km bike. The cycling road lead from Walchsee to the diversion to Bichlach. There were ups and downs totaling in 1140 m altitude distance. I must say the wind made it all harder for me, but anyway it was not pushing you to the red numbers. The slightly hilly 21,1 km running course lead around the lake promenade in four loops, past farm houses, in between fields around the lake. The running part got a bit boring since all four laps were the same. I even had to stop for 15 s in a penalty box in my third lap. And I still do not know why. Anyway it was worth getting to the finish line. After the race we ate an enormous amount of various food and enjoyed the rest of the day. We gathered our things, packed our tent and took a long road home – this time using local roads which saved us 2 hours. 🙂

Morning by the lake