Consistency Equals Success (Page 36)

Slow run on toe that is NOT broken ;-)

Jackie 09 11:15:38
Dennis 08 09:48:00
Mark Z 07 05:50:00
Jim 07 10:12:42
Gabe 06 08:25:41
Mitch 04 07:40:51
Mark H 05 6:50
Joe 04 4:52:26
Kate 04 04:00:07

Hey Jackie, broken or not, don't you think few days of rest would do it good...? Just saying.

15k run this afternoon:

Jackie 09 11:15:38
Dennis 08 09:48:00
Mark Z 08 07:20:00
Jim 07 10:12:42
Gabe 06 08:25:41
Mitch 04 07:40:51
Mark H 05 6:50
Joe 04 4:52:26
Kate 04 04:00:07

Edited by markz 2014-09-10 2:39 AM

Hello all from Beijing!Today a fun 7.5 mile run through Tinanmen Square (packed with people).  If someone could add 2 workouts for me 1hr drainer on Sunday and 1:06 run today  Wed (in China) Thanks and Ni Hao

I got you covered. Good to see China does not block BT and all of its subversives.

Jackie 09 11:15:38
Dennis 08 09:48:00
Mark Z 08 07:20:00
Jim 07 10:12:42
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 05 6:50
Joe 04 4:52:26
Kate 04 04:00:07

Adding time for a 40' ride last night and 45' swim at the Y this morning. I'm working on increasing the length of my workout in preparation for an Olympic distance Triathlon in the first week of May.

Jackie 09 11:15:38
Dennis 09 11:25:00
Mark Z 08 07:20:00
Jim 07 10:12:42
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 05 6:50
Joe 04 4:52:26
Kate 04 04:00:07

long run today - 2hrs 11.8 miles. no where near last years performance but still got 7 wks to go.

Jackie 09 11:15:38
Dennis 09 11:25:00
Mark Z 08 07:20:00
Jim 07 10:12:42
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 06 8:50
Joe 04 4:52:26
Kate 04 04:00:07

I agree with Mark Z - Jackie take some days rest, as should Jim and Dennis - perhaps you should all go to China, seems to do the trick for Gabe!

Mitch - so what did you think overall about your nutrition? I see on the bike between gel and roctane drink you had 800 calories, and on the run had water/heed. but how do you think you faired based on this and what if anything would you do differently next time?

Do you know what carb content was in the gel and roctane?

when you were planning the above nutrition were you just thinking of calories or were you conscious of carb content - reason for asking is that I read you should consume between 30-60 grams of carbs per hour, it didn't mention calories.

thanks, Mark.

47:34 runch

Jackie 09 11:15:38
Dennis 09 11:25:00
Mark Z 08 07:20:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 06 8:50
Joe 04 4:52:26
Kate 04 04:00:07

You have a race that we need you prepared for, you need to keep pace. Going to China has not slowed Gabe down much.

So I could easily say "take less rest days, guys". Back in the olden days, I remember complaining that unless you were training for an Ironman, you didn't have a chance at these challenges. Now I do.

Jackie 10 12:19:38
Dennis 09 11:25:00
Mark Z 08 07:20:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 06 8:50
Joe 04 4:52:26
Kate 04 04:00:07

I told everyone (I think) that I was switching my nutrition up. I did.

Now I'm using CarboPro (maltodextrin) with the Nuun for calories and a PayDay bar and Salt Tabs Plus. That's it! I love that if I'm working out early in the AM, I can sip on my Carbo/Pro/Nuun while I'm getting ready to go ride or run and I don't have to eat breakfast. No hunger. No GI distress. I think I like it.

This weekend I'm going to IMFL Training Camp. I'll be riding 100 miles on Sat, so I'll give it the real test and let everyone know how it goes.

1hr kayak and 30 min bike commuting today. Kayak doesn't count of course, but I mentioned it to show that I'm not lazy.

Jackie 10 12:19:38
Dennis 09 11:25:00
Mark Z 09 07:50:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 06 8:50
Joe 04 4:52:26
Kate 04 04:00:07

very true, thanks for the reminder! and trying to keep up with Jackie certainly helps with consistency and motivation!

long swim today. MS 3x700 at RPE 3/4/5. managed 12:06/12:00/12:08 - last set really seemed like a good RPE5!!

Jackie 10 12:19:38
Dennis 09 11:25:00
Mark Z 09 07:50:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 07 9:35
Joe 04 4:52:26
Kate 04 04:00:07

Once the cool weather starts to return here in South Texas I am planning to getting a lot more time on the bike. I would like to improve my pace over the 14-15 mile distance with hopes of moving up the ranks in the Sprint Triathlons next year. Any suggestions for workouts that would help improve my time?

Jackie 10 12:19:38
Dennis 10 12:55:00
Mark Z 09 07:50:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 04 07:40:51
Mark H 07 9:35
Joe 04 4:52:26
Kate 04 04:00:07

Laced up the shoes today for a run. Turned in my fastest mile to date, felt good to go fast. Almost took back a local CR on Strave that was taken by a guy cherry picking segements....Grrrrrr. next time it's mine!

Jackie 10 12:19:38
Dennis 10 12:55:00
Mark Z 09 07:50:00
Jim 08 11:00:16
Gabe 08 10:31:41
Mitch 05 08:20:54
Mark H 07 9:35
Joe 04 4:52:26
Kate 04 04:00:07

I thought my nutrition went well. I was targeting about 300 calroies per hour. I had read that's about what someone my size can digest comfortably per hour in a race. More nutritional detail:

Pre Race (45 minutes on in to start)
- 2 gu roctane gels 100ea - 200 Calories Total

Bike
- 2 Bottles over first two hours with 240 calories ea / 59 carbs - 500 Calories
- 3 gels at 45min, 90 min, and 135 min; 100 ea / 21 carbs - 300 Total
- last hour on bike drank water

Run
- 1 Gu electrolyte brew - 70 calories / 18 carbs
- Heed drink - unsure what it had, but was in last 30 minutes and figured I could use the electrolyte

I was focused on pure calories - but I'm guessing either carbs or calories will get you the same place. I wasn't using anything that had protein in it. I have trained with GU over the last few years and do well on it. I don't typpicaly train with the Roctane (expensive!) but it has more electrolytes and some amino acids that are supposed to help with race performance. When training I typically have a pure electrolyte drink and gels every 40 to 45 minutes.

I will say that when I started the run I planned to have a gel or maybe two. My stomach wanted nothing to do with that strategy. Not sure if I could have gotten down the gel what impact it would have had on the race at that point? Would the caffeine been helpful to dull the pain? Would a boost of energy saved me form the slow down in pace the last few miles? Not sure. I think what's neat is that its all a learning experience and the more you race long the more you learn how your body tolerates the long efforts. Now I have a sample of n=1. We'll see when we get to n=2.

Edited by trisuppo 2014-09-11 12:19 PM

Check out the Power Biking mentor thread from the winter biking group.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

I can't recall if you have a power meter? If not depending on your trainer you can cross to power numbers. Lots of good info in that thread.

Another option is a Trainerroad subscription. I will begin training with their workouts next week. I hear nothing but good stuff from the intertubes on Trainerroad.

Finally, you're looking to improve your power at shorter times...say 30 to 40 minutes. In my mind those would be workouts that have lots of short very hard intervals. Less sustained efforts. Sounds like a prescription for some of the most painful Sufferefest videos....

That's AWESOME!

40 minutes on the drainer.

Jackie 10 12:19:38
Dennis 10 12:55:00
Mark Z 09 07:50:00
Jim 09 11:40:16
Gabe 08 10:31:41
Mitch 05 08:20:54
Mark H 07 9:35
Joe 04 4:52:26
Kate 04 04:00:07

Mark Z, I never called you lazy.

Travel day tomorrow. Here's your chance to catch the old lady ;-)

Jackie 11 13:52:46
Dennis 10 12:55:00
Mark Z 09 07:50:00
Jim 09 11:40:16
Gabe 08 10:31:41
Mark H 07 9:35
Mitch 05 08:20:54
Joe 04 4:52:26
Kate 04 04:00:07

I know Jackie, I just feel lazy looking at your workouts. You inspire us with consistency and volume.

Forced day off for me today. Work and family took priority. Tomorrow is run and pool, fingers crossed.

this is great Mitch thanks for taking the time to share!

I have to admit your post a few weeks back asking about 70.3 nutrition got me reflecting on last years race and what I should do this year, and after a little research I came up with figures similar to yours ie bike = 300 calories/hr; now I just need to figure out the details of how I ingest them and when.

interestingly I too suffered in a similar way on the run and felt my performance struggled towards the end - was this nutritional or fitness? I guess only experimentation and reflection during remaining training will tell; and of course N+1 races :-)

thanks! Mark.

now that's just too funny!

I am taking a well deserved rest day as my long run on Wednesday has taken its toll on this not-so-old-40-44-AGer!

Mark:

I think alot of the performance decline in the end is the result of a couple things (1) poor swim on my part and (2) first time ever putting together that much of an effort. I think the more times you compete the better you get. Learning how you feel when you come out of the water, getting familiar with the first 30 minutes on the bike, knowing how your body reacts in the last hour of the race. All that was new.