Iron Supplements VS Beetroot Juice : 2012
Almost exactly 5 years ago I took part in an Iron study through the Australian Institute of Sport. Later that year I tried beetroot juice as a supplement. I'm no expert on the matters, five years on here's what I learned and where I am at.
I am a vegetarian who sometimes eats fish. I've been a vegetarian since 1986 (give or take a few accidents). I'm a failure at growing my own beetroots, the clay soil here just doesn't like them.
Iron Study: The iron study began on 3 May with a blood test, then 14 May 2012 with a VO2 max test. The following day I ran 4 x 4 minute efforts on treadmill then afterwards backed it up on track with 2000m 6:38, 1600m 5:18, 1200m 3:58, 800m 2:30, 400m 69. A month earlier I ran at Australian Masters Athletics Championships 10000m 33:48 1st, 1500m 4:30 2nd, 5000m 16:16 1st and 8000m XC 27:34 1st. A week later I ran 73:28 for a Half Marathon and finished 2nd. I'm very close to the same form I was in 2012 at that point. I ran 27:35 in the XC last week and could easily complete that 2000m step down set in those times. I'm running a half marathon in a couple of weeks. I'll find out then for sure.
I had blood tests taken in the study on 3rd May, 25th May and 31st May. Blood values posted below. I had two iron injections in between the three blood tests. Ferritin jumped from 42 to 181 to 126 on those dates. Haemoglobin jumped from 15.1 to 15.6 to 15.7 on those dates. Haematocrit was 43.3 to 43.5 and 43.5. Up shot as I recall was ferritin was low, my body is efficient in using what is there as blood values were good. Five years later I take liquid iron from 4 weeks before a World Championships event and iron tablets during taper period over last 10 days. I take iron tablets and Berocca together sporadically throughout the year.
I had my 2nd and final VO2 max test on 28 June 2012. There was almost no change. However as a sideline I completed the 2000m step down set almost every week until the final VO2 max test (I ran 10km in 33:18 on 10 June). Splits on those weeks were: 22 May 635,517,357,230,70 ; 29 May 631,513,357,230,69 ; 12 June 629,509,350,229,69 ; 19 June 623,510,350,229,69 ; 26 June 625,508,348,229,69. As you can see the splits get better and the race result on 10 June was on the money. That set has been a key part of my preparation for major events since 2012. I haven't done one of those sets since World Masters Athletics Championships in Perth last October (periodisation conflict). They will start again in August 2017.
Every year I visit France in July. I didn't do a 2000m step down set for a month while there in 2012. On resumption 28 July 628,514,354,230,70 ; 31 July 628,508,348,230,70 ; 4 August 628,508,349,229,70.
Beetroot juice: I began using beetroot juice as a test of any benefits for a half marathon 73:20 and 10000m 33:18 and 5000m 15:57 track in late 2012. Side effect for me is heavy legs during warm up. I've never had a bad race after taking beetroot juice, however I ran 73:28 and 33:18 and 15:55 without beetroot juice same year. Negative feelings from heavy legs outweighs no change in performance in that period. I still have a batch of beetroot juice in the cupboard. I'll use it up over coming weeks with the same protocol I used before and report if I notice any change.
Take away: What I did learn from that year 2012 in consistent training at the right paces at the right time drives performance for me. I need to watch my iron intake. Not sure about the beetroot juice.
I am a vegetarian who sometimes eats fish. I've been a vegetarian since 1986 (give or take a few accidents). I'm a failure at growing my own beetroots, the clay soil here just doesn't like them.
Iron Study: The iron study began on 3 May with a blood test, then 14 May 2012 with a VO2 max test. The following day I ran 4 x 4 minute efforts on treadmill then afterwards backed it up on track with 2000m 6:38, 1600m 5:18, 1200m 3:58, 800m 2:30, 400m 69. A month earlier I ran at Australian Masters Athletics Championships 10000m 33:48 1st, 1500m 4:30 2nd, 5000m 16:16 1st and 8000m XC 27:34 1st. A week later I ran 73:28 for a Half Marathon and finished 2nd. I'm very close to the same form I was in 2012 at that point. I ran 27:35 in the XC last week and could easily complete that 2000m step down set in those times. I'm running a half marathon in a couple of weeks. I'll find out then for sure.
I had blood tests taken in the study on 3rd May, 25th May and 31st May. Blood values posted below. I had two iron injections in between the three blood tests. Ferritin jumped from 42 to 181 to 126 on those dates. Haemoglobin jumped from 15.1 to 15.6 to 15.7 on those dates. Haematocrit was 43.3 to 43.5 and 43.5. Up shot as I recall was ferritin was low, my body is efficient in using what is there as blood values were good. Five years later I take liquid iron from 4 weeks before a World Championships event and iron tablets during taper period over last 10 days. I take iron tablets and Berocca together sporadically throughout the year.
I had my 2nd and final VO2 max test on 28 June 2012. There was almost no change. However as a sideline I completed the 2000m step down set almost every week until the final VO2 max test (I ran 10km in 33:18 on 10 June). Splits on those weeks were: 22 May 635,517,357,230,70 ; 29 May 631,513,357,230,69 ; 12 June 629,509,350,229,69 ; 19 June 623,510,350,229,69 ; 26 June 625,508,348,229,69. As you can see the splits get better and the race result on 10 June was on the money. That set has been a key part of my preparation for major events since 2012. I haven't done one of those sets since World Masters Athletics Championships in Perth last October (periodisation conflict). They will start again in August 2017.
Every year I visit France in July. I didn't do a 2000m step down set for a month while there in 2012. On resumption 28 July 628,514,354,230,70 ; 31 July 628,508,348,230,70 ; 4 August 628,508,349,229,70.
Beetroot juice: I began using beetroot juice as a test of any benefits for a half marathon 73:20 and 10000m 33:18 and 5000m 15:57 track in late 2012. Side effect for me is heavy legs during warm up. I've never had a bad race after taking beetroot juice, however I ran 73:28 and 33:18 and 15:55 without beetroot juice same year. Negative feelings from heavy legs outweighs no change in performance in that period. I still have a batch of beetroot juice in the cupboard. I'll use it up over coming weeks with the same protocol I used before and report if I notice any change.
Take away: What I did learn from that year 2012 in consistent training at the right paces at the right time drives performance for me. I need to watch my iron intake. Not sure about the beetroot juice.
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