David Deak eats chia-seed porridge, home-made energy drinks and bars to prepare for IM Arizona.

First with the Head, then with the Heart
November 20th, 2011
It is time to race again. Ironman Arizona is tomorrow. I have gone through the routine of pre-race procedures. My bike is checked into transition. My breakfast of chia-seed porridge, along with all my home-made energy drinks and bars, are prepared. Though, instead of my usual early morning exercise quickie (some combo of a short sharp swim and/or bike and/or run) the day before the race, I did Bikram Yoga. I feel relaxed. Maybe a little too relaxed. I look forward to having fun tomorrow, no matter what happens.

Given the challenges I have had in the build up to this race — managing a knee injury, missing out on 3 key weeks of training, the associated stress of not being able to training the way I planned — I go into this race with a sense of calm in my mind. I have experience behind me (it will be the 7th time I tow the line at the beginning of an Ironman), and no real expectations. I have hopes that I will be faster than last year. I will need to race smart, calm, but not hard.

The mantra I will have going into this Ironman is to race

“First with the head, then with the heart”

This quote comes from one of my favorite books, The Power of One, by Bryce Courtenay. I first heard it at my graduation ceremony, when I finished my bachelors degree in 2003. It was the theme of the convocation speech given by Jeff Skoll (founding president of eBay and alumni of my alma mater). It was not until after my mother passed away, in 2006, that I picked up the book from my mother’s bookshelf, and read it. The Power of One is a fantastic read that left a lasting impression on me. I recommend it to anyone.

Anyway, I digress. I should focus on the race, eh? Tomorrow, when the alarm goes off at 4am, I will get up for yet another long day full of adventure. And when the start gun goes off, I hope to find a rhythm quickly, stay calm in my mind, and pursue this Ironman adventure First with the head, then with the heart. First with the head, then with the heart…

What Do You Like To Eat Before Your Travels? David Deak Likes To Have Kale Smoothies.

Recipe: Kale-beet Apple Smoothie
Kale – one of the richest of leafy green foods – is in season. So are red beets. As are many varieties of juicy sweet apples. These ingredients could be used as a base of a great salad, or a refreshing smoothie. I opted for the smoothie option yesterday, as the most efficient way to kick-off my long day of traveling to Arizona. The travels involved 25 hours of flying, crossing 8 times zones, waiting in queues/lines, at airport terminals, luggage claim belts, customs…

Intense and long travel journeys involve sustained exposure to uncomplimentary stress, often with limited rest and sleep. High stress level suppress healthy hormone modulation that are supposed to keeps energy levels up and immune system in check. Lack of sleep compounds the problem. It makes one vulnerable to getting sick, and is a recipe for potential health problems. One way to reduce stress, as I mentioned in my previous post, is to do yoga. So I pulled out some of my newly-learned yoga moves before boarding my flights, during toilet breaks, and while waiting for luggage. (Imagine seeing a stranger doing funny stretches in the waiting area of the airport – that was me!)

Another important ways to combat stress is to nourish the body with foods that (a) tickle the taste buds, (b) are in season, (c) are alkaline-forming, (d) are hydrating, and (e) are rich in blood-building and immune-system supporting nutrients. This would include foods that are colorful, dark green, juicy, flavorful – and – would be associated with technical terms such as ‘adaptogen’, ‘containing phytochemicals’, or ‘rich in X vitamins and Y minerals’. Food typically offerred in airports are definitely not such sources of goodness. So I make my own little treats for the trip, such as home-made hemp protein granola bars (here is a great recipe from a friend of mine). I also try to fit in a smoothie before leaving home. This is what I made yesterday:

Ingredients
Kale, fresh and organic, one or two large leaves
Red beet, one large and organic
Apple, one organic, make sure it is sweet and rich in flavor
Lime, half or one whole (depends how zesty you want it), peeled
Medjool dates, two large juicy and organic without pits
Hemp seeds, two heaped tablespoons
Flax seeds, one heaped tablespoon, freshly ground in a coffee grinder
Clorella powder, one heaped teaspoon (or more if your taste buds are used to it, as it is great for detoxification)
Maca powder, one teaspoon (a great “anti-stress” food)
Mix all ingredients in a blender, add filtered water to desired thickness (I prefer this smoothie thin rather than thick), and blend. Serve in large glasses and enjoy! It should make two or 3 large servings.


Dark-colored foods for the autumn. Kale and red beets are oh so good for you. Chlorella is an complete nutrition source that is available all-year round. It is good for the liver, muscle repair, blood, and a general detoxification.
Nutritional Tidbits
Did you know bitter foods such as kale, chlorella, and lime are great foods for healthy liver function? Many of the bitter compounds in foods help cleanse and detox the liver. Healthy livers mean healthy hormone modulation, higher energy levels, and low toxin levels.

Also, did you know that glucose is the most accessible and preferred energy source for brain and muscle function? It is a simple sugar which requires minimal resources and energy to assimilate. Fresh fruits, especially dates, are the best sources of glucose. Processed sugars, including synthetic energy drinks, are acidic-forming sources that are not so good for the body (think: inflammation). This is especially true for a busy athlete or stressed-out office workers. Stress activities induce an acidic-forming state in the body, and require an alkaline-forming response.

  

How David Is Preparing For His Next Ironman AZ Race

Cycling Adventures in the Black Mountains
I have a thing for bikes. I grew up with a passion for mountain biking. My passion was stubborn, given that I lived in Holland in my adolescence, where the land is zo plat als een dubbeltje (as flat as a dime). I loved building up and tinkering with bikes. I dreamed of cycling adventures in the mountains. Yesterday, I lived such a dream. Though, instead of being on a mountain bike, off-road, I was on my triathlon bike, on road. I recently equipped my bike with my new set of toys (a power meter and GSP unit, as I mentioned in my previous blog). So now I can feed not just my desire for physical adventure, but also nurture my analytical curiosities with the wealth of data I collect on my ride.

The ride started at sea level, in Narbonne France, near the Mediterranean coast, and reached into the Montagne Noire (the Black Mountain range that stretch from the south of Lyon, to the outer-most outskirts east of Toulouse). There was not a cloud in the sky. It was nice and warm. The roads were smooth as silk with nearly no traffic. I was flying… that is, until I reached the foot of the mountains. The gradient of the road steadily increased, and I gradually found myself pushing harder and harder in the lighter gears. With the increasing road inclines, the scenery steadily became more and more dramatic.

I found myself pedaling along roads that meandered with mountain rivers. Then through cute little villages, where the stone houses and buildings seamlessly merged with the rocky mountain slopes. I rode within forests where the trees clung tightly to the steep rocky landscape. Temporary relief from the hard climbing came when I would ascend to vast plateaus that rolled with deep-green grassy meadows or perfectly manicured vineyards. The air was light and fresh. After the first major ascent I thought I was near the end of the climbs. I was wrong. I found myself climbing again, then descending, then climbing yet again. It never seemed to end. It was great training.

After the third major climb, nearly 6 hours in the saddle, I was beat, and ready to head back. Luckily, the route I chose was already pointing in the direction of my friends place in Narbonne, where I was staying. With only 35 km left, I enjoyed the final downhill stretch. The last 20 km or so was flat. With hunger and exhaustion kicking in, I made a final sustained push. It was a glorious day of nearly 7 hours in the saddle… if only I could go on rides like this at home, eh?

The route I conquered is mapped out below, along with the altitude profile.                                                        

                                                                My bike ride mapped out.

David Deak Just Completed The Triathlon Méditerranée And Is On His Way To Ironman Arizona!

Race Report: Triathlon Méditerranée
On 2 October 2011, I completed the Triathlon Méditerranée, a half-iron distance race in Le Barcarès, France. I incorporated this race as part of my training for Ironman Arizona, which is set for November. Thus, Triathlon Méditerranée was “no biggie” to register and prepare for.
Background

Le Barcarès: site of Le Triathlon Méditerranée
The race conveniently coincided with the start of my current training trip, based in Narbonne, the south of France. My friend and host, Rachel Nelson (also a plant-powered endurance athlete), suggested this event when we coordinated my visit. I signed up right away, knowing that any race, of ‘reasonable’ distance, between now and Ironman Arizona will likely benefit me. Plus, I have new data-collecting toys (a combo of ANT+ enabled heart rate monitor, GPS, and power meter) to record, analyze and benchmark my performance with.

Needless to say, my experience was really fun. It was the first time in a while that I was able to race in weather conditions that suit me; stable, sunny and comfortably 30 °C warm. I did not have to worry about getting cold numb hands and feet, nor fuss about wearing extra layers to stay comfortable. *Smiles* I just had to make sure I kept hydrated. *Gulp* Also, I threw myself into a race where I seemed to be the only non-French participant. I was thus able to practice my French. Où est le départ de la course? Merci! C’est très cool, man!

Before the race began, the athletes congregated toward a small harbor that glistened in the rising sun. The sea water was clear and calm. One by one, athletes jumped into the sea and lined up for an in-water race start. I really had very little clue how the course was laid out. The buoys of the swim course were outside and beyond the walls of the harbor. I wondered if we would have to swim clockwise or anti-clockwise. I almost felt too embarrassed to ask anyone. But I did not fuss. I figured I could just follow everyone else.

The Race
At 09:30 in the morning, the start gun went off, and we made a dash for it. It turned out to be an altogether pleasant, two-loop swim course. With just over 200 participants, it was not too crowded. I made an effort to stay calm, relaxed, and focused on my technique. On the second loop, the water was a bit more choppy, but very manageable. My mind wondered as I fell into a relaxed rhythm. That all changed when I began seeing jellyfish! Yikes! (I have a strong phobia for jellyfish, after a traumatic experience as a 5-year old, picking one up and holding it in my hand). So I tensed up but stayed focused as I made my way back to shore. The last part of the swim involved plowing through densely packed seaweed, and meandering through the harbor. Eew!
The flock of triathletes: swimming out of the harbor and into the abyss.
Up and out of the water, I made my way to my bike shuffling on uncomfortable pathways of pebbles. My transition was generally smooth and relaxed. I loved the fact that I did not have to worry about cold weather.

I headed out on the bike smiling. I was happy to embark on a new experience, in unexplored territory, in the sun! I settled into a pace that I knew I should be able to sustain. Yet, my cycling legs were feeling fatigue from the previous weeks of training. Thus, my speed and power were not reaching full potential. The first 20km of the bike was smooth and gently rolling. Beyond that, the course thrust up descents at the foot of the Pyrenees. Once over the first major hill, I was able to see the sky lined with real mountains (it was my first time I had seen the Pyrenees in real life). It was stunning. I had the opportunity to chat with some of the other cyclists on the way out. The course was an out-and-back affair on small quite roads. Just after the turn around point, my legs found more “oomph” to power home with. In fact, in the last 20km, my pedaling rhythm and power was so robust that I managed to overtake anyone I could see ahead of me (see my cycling data below). It was a great feeling. I couldn’t wait to start the run.

Cycling data using new toys: distance against... altitude (gray), cadence (turquoise), and power (red). Now I can take out a lot of guess work in cycling performance.  Note: heart rate data is absent.
My run felt brilliant. My legs were happy to be off the bike. The course was flat and meandered along the water’s edge. It was hot. It was sunny. The aid stations provided water and dried fruits to hydrate and fuel me. The volunteers did not actively hold and hand out sustenance, so I had to stop and pick up what I needed at every station. This meant stopping 8 times to grab what I needed. I knew this would kill my overall run time, but I certainly wanted to avoid any ill effects of dehydrating. While the hot conditions were favorable for me, they were not what I have been used to in this year’s training. Better to err on the side of caution, right? The course was 3 loops, and I got to see my support team, Rachel and her 1-year of daughter Sophia, many times during the run.
Finishing up a great race, lovin' the sun and fun, on a lovely day.
I ran down the finishers shoot satisfied, knowing I handled the race well. Once finished, I immediately began shoveling orange slices and bananas into my tummy, and drinking copious amounts of water. I knew I could have pushed harder throughout the race. However, in this build-up phase toward Ironman Arizona, it was not necessary to give it everything, risking dehydration or injury. It was smiles all-round!

The overall results were posted live on a screen, which I saw just after I crossing the finish line. I finished in just over 5hr 1min, ranking 25th overall, only 42 minutes after the leader. I did not see the breakdown of my results until the day after.

Stats
SWIM :: 35:17
T1 :: 3:19
BIKE :: 2:52:05
T2 :: 1:05
RUN :: 1:29:28
TOTAL :: 5:01:14

AGE-GROUP RANK :: 17 / 84
OVERALL RANK :: 25 / 204

Post Race Analysis and Lessons Learned
I had a fair swim time considering that I took it easy and did not force urgency into the start of the race. Further, I have to admit, I have been very consistent on missing many of my planned training swims over the summer. I have ambitions to change that habit over the next 6 weeks leading up to my next Ironman.

My bike time was slower than I thought I was capable of. I did not have mojo in the first half of the bike. However, I found my cycling legs after the course’s turn around point. This can be seen in the power profile illustrated in the graph above, particularly when comparing my power output in the first and last 20km of the course. My power trended upwards throughout the ride, and my output was most steady toward the end (it was when I overtook the most people).

As for my run, I was kind of shocked. It was the first time I accomplished a sub-1:30 run in a half-iron distance! And that was despite coming to a complete stop 8 times at each aid station to fuel up. I also felt I was holding back from my maximum effort throughout, like I was running at a pace I would do a normal marathon. This is a good sign of what lies ahead, as long as I can hold off any injuries.

I had absolutely no tummy issues throughout the race, using similar foods as in my previous half-iron distance race in Silkeborg. I believe I have finally found a hydration and nutrition formula that genuinely works (using only wholefood ingredients such as Ojio’s chia seeds in my energy bars and agave nectar in my energy drinks). I will rely on this same formula in my upcoming Ironman.

Some of the lessons I have learned?

Targeted strength training with squats and eccentric calf raises have made me a faster runner. The lower incident of injury this year has also helped. I hope to continue progressing like this.
With a new repertoire of tools — namely, a reliable heart rate monitor, GPS recording, and power meter on the bike — I am endowed with a wealth of data to analyze and work with. I can now target weaknesses and develop strengths with much less guesswork. For example, from my power readings (as shown in the graph above), it is clear that I must focus on ways to cajole my legs into cycling with higher power output earlier on in the bike ride. I can also use the data to find my “sweet spot” effort levels I need to train and race at to increase speed and efficiency.
Testing out nutrition and race strategies in training races leading up to an “A” race provide confident boosting experiences to work with and build upon.
I have some invaluable take-aways now, and a fun experience put in my memory bank!

David Deak Is At It Again & This Time He Joins His Brother In The Race!

Race Report: Silkeborg Half-distance Triathlon
September 28th, 2011
On 28 August 2011, my brother Andrew and I competed together in the halv-jernmand (half-ironman distance) Silkeborg Triathlon. Based in western Denmark, it is dubbed Danmarks Smukkeste Triathlon (Denmark’s Most Beautiful Triathlon). It was my brother’s very first triathlon, and my first half-distance race since 2008.

The event was fantastic; stunningly picturesque, hilly and windy. Apart for a small rain shower about 4 hours into the race, the weather was kind to us. It was a race where I felt fairly tested in my fitness, with no major distractions (such as drafting foes) or upsets (such as tummy rumbles). I loved every bit of the course. The organization of the event was second to none. The swim was in a clear calm lake. The bike meandered through the best scenery Denmark has to offer, and the run was a tough off-road affair. I finished in a time of 05:07:49, ranking 26/207 overall.

The experience was hyggeligt (a uniquely Danish word, pronounced ‘hu-ge-li’, that evokes feelings of coziness, pleasantness, friendliness… ). It was inspiring to share the adventure with my brother. And, it was fun to show him the ropes of triathlon. I really look forward to training and racing with him in the future. (By the way: my brother, who is based in Montreal Canada, also lives on a plant-based diet. In fact, he had been ‘plant-based’ for nearly 7 years before finally getting me onto it.) He wrote up an awesome race report, which I’d like to share with you below.


The Deak brother duo, after a great day of triathlon.
My First Race Report on my First Race
By Andrew Deak

Training
My brother (David) and I did lots of training in preparation for the triathlon. He was a great coach, and has earned the nickname ‘Mr. Miyagi’. I decided that I would do a triathlon with him about a year ago, and started working on my swimming by hitting the McGill University pool almost every weekday. Once summer started, we committed to doing a half-ironman distance triathlon in the west of Denmark, so I had to step up the hours. *Gulp* At the time I was in Toronto, where I had access to a 50 meter pool, which made the laps much less monotonous. I also started some circuit training at the gym to complement all my swimming and running. I did not have access to a good bike, so I made up for it in the gym with squats and leg extensions! I had two months to turn my pedestrian training regime into something that would get me to the finish line of a half-ironman distance triathlon. I tried to log between 1 and 3 hours a day.

In mid-August I hopped over to Europe to get in some quality training with my brother, starting 10 days before the race. He took me on 155km bike rides (to ‘get comfortable’ on the bike), open water swims in murky lakes and choppy seas. My first open water swim was such a shock that I had a mini recurrence of asthma (which I have not felt in years). A couple of swims later I had adapted to the challenges of open water swimming and came to really enjoy escaping the confines of lane swimming. You can go anywhere! (Though straight lines are highly recommended.)

We had a great routine of training somewhere between 2 and 8 hours a day, stretching extensively, and consuming bowls and bowls of chia seed porridge and liters of green smoothies. It also forced me to take a real break as I had little energy left to do my other work; I started to forget about my various jobs and projects that I had on the go throughout the summer.

The Venue and The Race

Race food preparation, the way Mayan and Aztek Warriors did it.
Once I got to the race venue, Silkeborg, in the west of Denmark, I felt ready. We tested the waters out the day before and they were much gentler than what I had been training in, so that was encouraging. The water was calm, not too cold, and clear with a blue tinge. The surroundings were beautiful. My brother practiced harassing me as we swam so I would acclimatize to the chaos that ensues in massive open water swims with hundreds of other people. He pulled at my legs, swam over me, locked my arms. I would panic at first, but then realize that all it did was slow me down a little, and that I would not sink into the blue abyss below! We had a quick drive through the bike course: rolling hills, horses, ponies and plumb trees abound. I was getting really excited.


Dynamic stretching: dancing life goofballs.
Excitement turned into anxiety around midnight the day before the race. On race day we woke up at 7am, though I think I slept with one eye open. We prepared our breakfast and made all the little arrangements for the day. We had chia seed porridge with hemp milk and cup of maté (Mayan/Aztek warrior food!). We packed our home-made energy bars (the recipe may be posted on David’s blog in future!), and loaded up our race drinks (lemon and agave).

After checking our bikes into the transition area, David got me doing ‘dynamic stretching’ which is just some technical way of saying ‘warm-up like a goofball!’, as the picture shows… I think we eventually started to do something that resembled capoeira!


Pre-swim jitters, including lots of feelings such as excitement, anxiety, anticipation!
Finally, onto the starting line (I think the photo of me at the start reveals the Fear I was harbouring). The air around the starting area was electrifying. We jumped in for a quick warm up and then waited for the start.

And like that, at 10am, we were off! I was pretty happy once we started as the anticipation was killing me. There were lots of people swimming around me at first, but I did not panic. I kept to the outside edge so as not to get caught up in the middle. There was little contact, and people seemed aware of who was around them (I was expecting war, but got walk in the park!). I thought to myself, ‘what would Nemo do?’ well, he’d ‘just keep swimming just keep swimming’ – so that’s what I did.


The battle begins
I made it around the bend and headed back to complete the first loop. The sun was low and I could not get a clear picture of the transition area. I just thought I’ll head in the general direction of the sun and correct my trajectory as I went. At one point, someone pulled at my leg. One of my fellow competitors realized we were both a fair bit off track and he kindly alerted me to adjust my path. What a nice guy!


Loop one of two done. Mustn't loose focus!
Once I finished the first loop of the swim I realized that my time was actually pretty good. That was about 1km (including the detour) in 19 minutes, which is way faster then my usual swimming time in the pool. I continued for the second loop, quite happy I was half way through the scary swim. I finished the swim in 41 minutes. In the second loop, I was a little slower, but it was still faster then my normal pace. What a relief to be out of the water – the most uncertain part of the race for me!

I saw my dad and David’s partner, Louise. I think they were happy/relieved to see me alive. *Massive Smile* I headed to the transition area, put on my bike shoes, etc. double-checked I had everything and then headed out for the 90km ride.


Swim done, bike and run here we come!
When I started riding I was unsure how to pace myself. The race jitters made it difficult to know how tired I was. People started to overtake me, which was a little discouraging – I’m not used to that when I ride around town on my bike! There were a number of people who shot by me with really nice bikes and very big legs. I would catch up when we would get to the uphills, but then they would use their leg power, aerodynamic bikes and extra weight to zoom by me again on the downhills. And to top it off, my speedometer was not working and just said ‘0 km/hour’, which was not helpful.


Leading the pack on the bike.
Eventually I settled into what I thought was a decent pace. Every time I passed a check point, refilling station or some other marker that said to me ‘1/4 of the way’ or ‘1/2 way’ I would get all emotional, thinking ‘wow – I think I’ll make it to the run!’

So I did my two loops of the course and once I got into the transition area I was pretty sure I’d finish the whole race. That said, I’d never officially run a half marathon before! Nor had I ever run that far off road, and most of the run was through a forest on a trail with lots of hills.

Off I went, happy to leave the confines of a slightly-too-small bike (my brother’s old training bike). All I had left was a comfy pair of sneakers as the main piece of equipment to see me through to the end. On the way out I encountered my brother who was coming back in from his first lap of the 10km loop. We high-fived and shouted ‘Go Dave! Go Andrew!’ respectively. I started moving my legs lightly though rapidly and began overtaking all those fast bikers with big legs who could barely run uphill. They ate my dust and revenge was sweet. In the end I overtook around 20 people on the run and was only overtaken once. The course was beautiful, skirting along the lake and ducking in and out of the trees.


A dark horse find it's way through the forest.
The first half of the run was pretty smooth sailing. Then my legs started to get tired and my left knee was feeling a new kind of pain. It eventually went away and I basically sprinted the last 2kms. I managed to finish 99 out of 205. I’m pretty chuffed with that result! I am most proud of my swim and my run.

Overall I really enjoyed the triathlon experience. It was such a momentous event with lots of emotional moments (first lap of the swim, getting out of the water, passing supporters, getting to milestones in the bike ride, passing by my brother…), and then finishing it was just amazing – such a high! All that hard work really paid off in the end and I get to share in this sport which my brother is currently dedicating his every waking moment (and I can see why!). I am pretty sure I’ll do more triathlons. It’s such a great sport. It requires lots of training, but it never gets boring, and feel the incremental improvements along the way is really rewarding. I feel particularly lucky to have such a great coach who help set the conditions for such a positive first experience.

Thanks for reading!

Andrew


David cheering on Andrew to the finish line. Happy times!