So, How Do You Train For An Ironman??

I am frequently asked “How in the world do you train for an Ironman?”  Periodized training is the answer.  This was invented by the Greeks in 200BC!!  It was “re-invented” by the Germans in the early 1900′s, leading to their domination in the 1936 Olympics.  The idea is to progressively increase the training load over a few weeks, then follow with a week of significantly reduced training.   This allows the body to recover and prepare itself for another cycle of increased training, either in time or intensity.  In a stair step fashion each cycle increases, providing greater gains over time than could possibly occur by just slowly increasing the time or intensity.

The training plan I am following has 6 cycles of build and taper. I am currently in my first cycle which is a short 2 week build, followed by one week recovery. The first two weeks went very well, and are considered a base building period, in preparation for the insanity that comes in a few months.

Next week, I will be testing my heart rate progression with increased cycling load on a bike trainer, so that I can determine my “training zones”.  I will be following my heart rate when I bike and run, to make sure that I am working hard enough, but not too hard.  I can’t wait for warmer weather, so I can start riding outside again!!

Inject fat? I thought fat was bad. by Dr. Jones

Too much fat, like too much of anything, is bad.  The right amount is good.  Babies are born with excess fat (baby fat, right?)  As we age, we gradually lose fat.  Even obese people may lose fat in specific limited areas.  If we want to have a more youthful appearance, not only do we need to get rid of or disguise wrinkles with products like Botox, Dysport, Restylane, Juvederm or Perlane, we need the fat in the upper eyelids, cheeks and lips to stay around!  How can we do that?  Well, since it doesn’t stay around by itself, a more youthful look will require its replacement.  And, fat transfer may be the answer. 

To learn more about this procedure stay tuned to this blog as Dr. Jones discusses the reliability of fat transfer, what we know about fat tranfer, how long this procedure has been around, what’s new with fat transfer and more.

Time to get serious!!

Sorry it has been a while since I have updated this blog. We have been very busy searching for a new practice director. Cristy our beloved manager for the last twelve years had decided to retire, and graciously has stayed with us during the long search and interview process. We are happy to announce Loretta Vestermark is our new practice director. Welcome Loretta!!
Since my last post I have been trying to shed a few more pounds in preparation for the Ironman race July in Lake Placid. It is a very hilly course, so I hope to be able to drop another ten pounds or so before then so I have less weight to haul up all the hills. When I did
Ironman Florida in 2007 I weighed 182 pounds, but an Achilles injury in 2009 put me up to 196 pounds. The passage of time sure makes weight loss more difficult. I’ve made it down to 184 so far, and am hoping that sharing my stuggle to lighten up with you will keep me motivated to avoid junk food which is my weakness!
Also over the last three months I have been ramping up my training in preparation for the real training which starts in one week.
I will try to update every couple weeks to let you know the crazy things I am doing to prepare. You can also follow my on twitter at ironsurgeon@twitter.com. My training log is linked to my twitter account so whenever I do something it will be “tweeted”.
Have a great new year!

Skincare is not just for women, you know! by Dr. Sando

I thought it was time for  a man-to-man talk.  Of course, I’m happy to chat about the Colts or the Pacers anytime, and yes, those sports use animal hides (eg. pigskin). How about our own “guy” skin? 

Believe it or not, human skin is classified as an organ system of the body, responsible for physical protection from the elements or tiny invaders (like bacteria), temperature control, and exchange of fluids with our environment. Like it or not, it is the organ system “on display,” which may affect our interactions with each other.  As a physician I examine a person’s skin to tell me about their overall health – pallor in anemia, yellow jaundice of liver disease, orange if too many carrots are eaten (no joking, called carotenitis), splotchy bruises if bone marrow or platelet or liver problems, ulcers and rashes from a wide variety of nutritional, immune, toxic, or infectious causes.   In short, skin health is important!  As we work at staying fit, a few minutes daily care of one’s skin keeps the skin “fit.”

For starters, how do we men do in the skin health department?  Not surprisingly, skin care is rarely very high on our priority lists.  Cleansing and shaving just about does it.

Male skin is thicker, oilier, with larger pores, than women’s skin, and of course has a different distribution of hair growth.  My Plastic Surgery Group approaches the male skin with these differences in mind. For example, I have used for the past year a morning skin system at home called Obagi-C which has specially formulated agents to help fade out the sun (or as my wife calls them “old man”) spots and produce brighter, cleaner, more even complexion.  Gale Williams, our very talented and knowledgeable aesthetician, evaluates and customizes a skin care program suited specifically for a patient’s particular skin needs:

                  1.  Black Tie Gentleman’s Peel (to help reduce the tendency toward ingrown hairs, to reduce inflammation and bacterial presence, to cleanse, clarify, and smoothe the skin.

                  2.  Back “Facial” (deep cleansing, exfoliating, moisturization for the back)

                  3.  Waxing of chest and back

                  4.   Laser hair removal (back, chest, neck, beard, ears, nose)

 Let us at My Plastic surgery Group help lead you toward healthier, more youthful skin appearance.  And don’t forget to root for the Colts and Pacers………….Dr. Bill Sando