Recent Posts

Archive

Tags

No tags yet.

Day in the Life: March 28th


Video can be seen in 1080p for better resolution.

Kcal Balance on the day/Timeline (if your initials happen to be SR just skip this section don't worry bout it):

7am: Breakfast

1 Large Coffee

2 Nature Path Gluten Free Waffles

1 TBSP Light Peanut Butter

0.5Tsp Becel

1 TBSP Syrup

1.25 cups Vector Cereal

1 cup Almond Milk

1 Banana

Total kcal: 770kcal, 140g carbohydrates, 15g protein, 23g fats (4.5g saturated). 1000mg sodium

Second Coffee: 8:30am while doing 45minute of normatec recovery

9:45: Warmup: leg swings, glute “activation” set, 5 minutes skipping

10am: 40 minute Run – 9.6km (5x4minutes Ascending rest [only 30s-1min], descending pace from 3:40, 3:37, 3:34, 3:30, 3:25) – treadmill set at 1%

Average heart rate: 168bpm, max 191, average pace 4:13/km, max 3:20/km)

Total kcal burned: 567

Consumed: 0kcal – approx. 3oz of straight water

10:55am: 5minutes stretch

11:10am: Walk/jog to pool (2km away)

11:30am: Swim 5000m

Workout: 400m Warmup mix strokes

4x50kick descend 1-4 on 1 minute

12x100 as (1-4 band only 70%, 5-8 band+paddles 75%, 9-12 paddles, bouy, band 80%)

50m Dbl Arm back

2x75, 2x50, 2x25 (build each 25 up to pace, build through mini set)

50m Dbl Arm Back

4x100 leaving on 1:20 (1:15.8, 1:15.8, 1:16.2, 1:15.8)

200m Cruise

4x100 leaving on 1:20 (1:15.7, 1:16.6, 1:16.2, 1:16.1)

200m Cruise

4x100 leaving on 1:20 (1:14.9, 1:15.4, 1:16.2, 1:16.2)

200m Cruise

4x100 leaving on 1:20 (1:16.1, 1:17.4 [kid threw ball into lane stopped to throw back out of way], 1:16.7, 1:16.3)

600m CD

Total kcal burned: 1014 kcal

Consumed: 0kcal – 600ml water during, 600ml water immediately post

1pm: Walk Home

1:30: Lunch

1 Large Coffee

1 12 Grain Bagel

1.5 TBSP Light Peanut Butter

0.5 Tsp Becel

1 Banana

1 Apple

1 Greek Yogurt

1 cup skim milk

600ml Water

Total: 755kcal, 124g CHO, 32g Protein, 19g Fat, 600mg Sodium

3:45pm Snack (while doing another normatec):

1.25 cup Vector

1 cup almond milk

1 large Earl Grey Tea (black)

Total: 315kcal, 63g CHO, 8g Protein, 6g Fat, 600mg Sodium

6:30 pm: 1:45minute Bike (3sets of 4x3minutes at 110, 112, 110% FTP, 3 min Recovery between intervals, 5min between sets)

Consumed: 1.5litres of water –0kcal (Please someone sponsor me so I could afford some sugar!!)

Burned 1362kcal

8:15pm: 30 minutes of Skipping off bike, bands, core

Burned 230kcal

9:15: 1 cup skim milk (90 kcal, 8g protein)

9:30 Dinner

Big Salad:

  • 1 TBSP Poppy Seed Dressing

  • 10 Pieces Ace Croutons

  • 4oz Kale

  • 1 Bell Pepper

  • ½ cup Mushroom

  • 10 cherry tomatoes

  • 88g Tofu

Amy’s Organic Split Pea Soup

Grilled Cheese: 2 slices Stone Milled bread, 1/3 cup Light Cheddar, Sundried Tomato, Roasted Red Pepper, 1 TBSP Light Mayo

2 600ml Bottles of Water

Total: 955kcal, 116g CHO, 52g Protein, 41 g fat, 2000mg Sodium

Dessert:

1 cup Silk Chocolate Almond Milk (+Calcium/VitD pill)

2 Nature Path Organic Waffles

1 TBSP Syrup

1 Banana

1 Oikos Greek Yogurt

1 TBSP PB

1 Tsp Becel

1 600ml Bottle of Water

Total: 675kcal, 112g CHO, 18g Protein

Total Burned through Exercise: 3173 kcal

Total Food Consumed: 3560kcal, 568g of CHO (10g/kg), 129g protein (2.2g/kg)

If curious how accurate measurements/portions are answer is very accurate - I legitimately weigh my food (pasta, tofu, you name it it goes on the scale), A small obsession of mine.

#Training #Cycling #Running #Swimming #Triathlon #ProTriathlete #VO2Max

Address

Thornhill, Vaughan, ON, Canada

Contact

©2017 BY FRANK SORBARA, PROFESSIONAL TRIATHLETE. PROUDLY CREATED WITH WIX.COM