GordoByrn's Group Full for the Spring (Page 12)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() GordoByrn That's bonus volume, which you don't need right now Whew, thank goodness. I actually did not feel like I was dying in the middle to the end of the set, so I am really excited about that. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() BabsVa Ok race peeps post your raceday pix! Alright Babs, here are mine: Wetsuit pic- mouth agape=went too hard in the swim Finish line- my fav, I am stopping my watch, my daughter is celebrating her "win" and if you look in the back over her right shoulder you can see my son in a red shirt, he started the run down the chute but then thought better of it and took off back to mom, priceless Run pic- "yes, you too can daydream in a triathlon" (damsprint3.jpg) (damsprint1.jpg) (damsprint2.jpg) Attachments ---------------- damsprint3.jpg (69KB - 4 downloads) damsprint1.jpg (92KB - 7 downloads) damsprint2.jpg (73KB - 6 downloads) |
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Expert![]() ![]() ![]() ![]() | ![]() cjhild - 2009-05-14 5:55 PM BabsVa - 2009-05-13 5:06 PM cjhild -How are you feeling after your race? Any soreness? Sore yesterday but feel good today. I rode 40 miles today - more than I had planned for but that's the way it worked out. How 'bout you? Your big race is in what 5 - 6 weeks? Psyched?! Wow, big day there close to the race. You are hard core. Beh, not hard core more of an idiot. Actually, with rain all weekend forecast I was being smart and avoiding yet another trainer ride. This ride was sllllowwww. And included wine tasting. :-) |
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Expert![]() ![]() ![]() ![]() | ![]() cjhild - Finish line- Awesome cute. My family planned to do same with me but somehow teen ended up on the phone or texting, hubby got stuck with another volunteering job, kiddo was in the lake with all his clothes on ... I ran down the chute looking for them but OH WELL Here they are moments later: |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GordoByrn - 2009-05-14 10:36 AM The "secret" to impovement is consistent training, adequate recovery and quality nutrition. Find a structure that works for you and repeat it. Focus on getting rid of items that get in the way of repeating a sound plan. g Will you talk a little about recovery, especially for short course and low volume trainers? What are signs or training levels where we should think about recovery? Is recovery more then just a rest day? There is a lot of marketing trying to push recovery drinks, etc. I haven't even looked into these because my volume is so low and I have figured a couple of good meals would do the same. Thanks. Matthew Edited by mtntord 2009-05-15 10:35 AM |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() G- Piling on to the recovery theme, what do you recommend for post training nutrition? Let's say for the following: 1.5 hour bike 1 hour swim less than 1 hour run I typically go with a whey protein drink, 90 calories and 19 g protein right after the session and then just eat my next meal when it comes. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() What do you guys have planned for the weekend? I am going with maybe a ride tomorrow and a 5k TT to see where I am at for a 5k race the following Sunday. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Today was bike to work day so I finally did that including dropping the 2 year old off at day care. Total 20 miles and 1:30 moving the bike. I'll go home as well so speaking of recovery I will be doing some of that tomorrow. Hopefully a run or short brick on Sunday afternoon. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cjhild - 2009-05-15 9:54 AM G- Piling on to the recovery theme, what do you recommend for post training nutrition? Let's say for the following: 1.5 hour bike 1 hour swim less than 1 hour run I typically go with a whey protein drink, 90 calories and 19 g protein right after the session and then just eat my next meal when it comes. Justin, If you are talking about those individually then you won't need anything special other than to move your "next meal" close to the end of session. If you are talking about doing those three workouts in a row, say, across five hours, then you'll need to eat across the session as well as placing your "next meal" right after the session. Aim for ~300 cals per hour with real food meals on either side. For athletes that like a highly structured approach to nutrition -- Joe re-wrote the nutrition chapter in Going Long 2nd Edition -- or -- if you want deep detail then you can buy his book Paleo Diet for Athletes. I have done up to a 28 hour training week without any sports nutrition products -- so they are really convenience foods, rather than required for athletic performance. We simply can't carry enough fruit to fuel a five hour training day and for higher intensity training the liquid products are easier to process than something that we'd have to chew. g |
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Expert![]() ![]() ![]() ![]() | ![]() cjhild - 2009-05-15 12:09 PM What do you guys have planned for the weekend? weekend already in progress: chauffeur kids, LSD run in the country FABULOUS, chauffeur kids, 9 year old b-ball game, chauffeur kids, swim in the 50 meter outdoor pool GORGEOUS, make dinner, chauffeur: tomorrow ride with the bike club if I feel up to it and the weather's good or else a day off (from working out, of course, chauffering will go on) PS for those pix I cannot link w/success see my blog (rated NC-17, for the occasional salty language or off color remark about Michael Phelps' hijinx) Edited by BabsVa 2009-05-16 4:41 PM |
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New user ![]() ![]() ![]() | ![]() cjhild - 2009-05-15 9:09 AM What do you guys have planned for the weekend? I am going with maybe a ride tomorrow and a 5k TT to see where I am at for a 5k race the following Sunday. Hey all... I have been somewhat 'sidelined' with a neck injury. I have bulging discs C7-C8-T1, and did a bit too much painting last Sunday (looking up with my neck in flexion)... felt fine that night, Monday morning went out for a bike ride and BAM! Couldn't move my neck. Major spasm.... Had to fly to Charlotte Tuesday and return Wednesday. Long story short, I have not been able to swim, bike, or run. I did, however, do a 35 minute walk Thursday, and a treadmill/elliptical mix of 45 minutes yesterday. Resting and icing today. So, for Sunday -- hopefully I can muster up a 1.5 hour hike, and then back to business next week I am hoping. ken |
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![]() Hey all, Well looks like I should be getting home in mid June. Looking forward to actually get in some sbr training. Will also hopefully encourage me to post more. The (hopefully) extra time should be nice too. Trying to decide if I should buy a bike after I get back and before I move again or wait until after moving. The extra time biking would be nice, but I'm not sure if I want to trust the moving company to not screw up the bike. Great job on the races and I hope everyone continues to do well and have fun. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ken in AZ - 2009-05-16 5:58 PM cjhild - 2009-05-15 9:09 AM What do you guys have planned for the weekend? I am going with maybe a ride tomorrow and a 5k TT to see where I am at for a 5k race the following Sunday. Hey all... I have been somewhat 'sidelined' with a neck injury. I have bulging discs C7-C8-T1, and did a bit too much painting last Sunday (looking up with my neck in flexion)... felt fine that night, Monday morning went out for a bike ride and BAM! Couldn't move my neck. Major spasm.... Had to fly to Charlotte Tuesday and return Wednesday. Long story short, I have not been able to swim, bike, or run. I did, however, do a 35 minute walk Thursday, and a treadmill/elliptical mix of 45 minutes yesterday. Resting and icing today. So, for Sunday -- hopefully I can muster up a 1.5 hour hike, and then back to business next week I am hoping. ken Ken -- when you come back, make sure that you have a "high" front end on the bike so you don't need to ride in flexion - this is a fairly common issue that Jeff Shilt (the EC Doc) sees. Good luck with the rehab. g |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() G Tonight was the first time I had to swim with 25mph winds and white caps. You can imagine how much I enjoyed that! The first drill was swimming directly into the waves and then back towards shore. I was getting hammered. About every second or third time I tried to take a breath, I was slammed by a wave, swallowed H20 and coughed like a maniac. Is there a technique to think about when swimming into the chop? away from it? what is the best way to regain composure? I also found that when swimming parellel to the shore, if I stayed on my side too long the same thing happened. The wave crashes over you and gets you on its rebound. This is so counter intuitive to what people have been drilling in my head in the pool--stay on your side longer, glide, etc. Is OWS supposed to have a higher rate of turnover than pool swimming? Suzy |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() InsertNameHere - 2009-05-17 6:14 AM Hey all, Well looks like I should be getting home in mid June. Looking forward to actually get in some sbr training. Will also hopefully encourage me to post more. The (hopefully) extra time should be nice too. Trying to decide if I should buy a bike after I get back and before I move again or wait until after moving. The extra time biking would be nice, but I'm not sure if I want to trust the moving company to not screw up the bike. Great job on the races and I hope everyone continues to do well and have fun. Glad to see you are finally coming home! If I were you, I would buy the bike and transport it in your car. The summer is too nice not to have wheels! Suzy |
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New user ![]() ![]() ![]() | ![]() Thanks G... I actually have a pretty high front end on my bike. I have a riser stem with all of the spacers on -- I think the combination of fatiguing muscles I don't normally use (painting) and the early morning ride set me up for injury. I feel good now and start PT Thursday, I will keep training but just substitute workouts where needed in order to stay injury free. I was planning on getting back to Masters swimming this week, we'll see how the back feels tomorrow... I am very lucky to have a great physical therapist -- an Ironman triathlete and just a darned good PT -- hands on, massage, other modalities, and just a fiend for core strength... I will be spending lots of time with balance, on physioballs and getting my core bulletproof in general. That will help everywhere. ...more later. ken |
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Expert![]() ![]() ![]() ![]() | ![]() So doods I got the aerobars on, rode around. No prob. I usually ride in the drops so it is not that big of a difference. I used the spacer to raise them. Handling seemed fine, quickness to brakes, too. I'll get out on the road in a couple days and see. Bet you I do not use them coming down those big hills though. Hey I think I better quit my energy drink habit. I'd like to get rid of a couple more pounds and have been puzzled as to why that's not happened yet. What are you all up to? There's a charity ride this weekend, 42 mile option a couple training buds are doing and I may join them. Wonder what the vibe is re:aerobars for a ride like that - I could easily take them off if someone complains. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Just came back from the pool. They have it set up for 50 meters for the summer. Wow. That felt a lot harder even though I have done 30 minutes straight before. This was the first time back in the pool after my race and I felt really inefficient. Babs, sounds good about the Aerobars. Did you have to make any seat post adjustments? I have some in the mail right now. Looking forward to trying them. |
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Expert![]() ![]() ![]() ![]() | ![]() Matthew - ahhh 50m pool. Love it. I am so glad our long course pool is open here. It IS harder but it makes you a better swimmer. Even better than long course season is going back to the itty bitty pools in the fall - 25y seems so easy by comparison. Listen to me. As if I am some sort of good swimmer, but bit by bit I'm getting better. As far as seat adjusting - haven't done anything yet. Are you supposed to? I should have asked the dude with the tattoos at the bike store but if it seems comfortable I'm just going to leave well enough alone. Did you get the shorter aerobars? Apparently that's what one needs for a road bike, otherwise you end up too stretched out. Let us know how it goes. B |
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Expert![]() ![]() ![]() ![]() | ![]() SSMinnow - 2009-05-18 8:06 PM Tonight was the first time I had to swim with 25mph winds and white caps. Suzy, got to give you your props for courage and tenacity. It's like that Yogi Berra quote that I am now gonna mash up and makes a mess of, "Triathlon is 90% mental. The other half is physical." You got them both going on, Suzy. |
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Expert![]() ![]() ![]() ![]() | ![]() InsertNameHere - 2009-05-17 7:14 AM Trying to decide if I should buy a bike... The answer to that is always yes :-) and the sooner the better
"Never postpone joy" (full of quotes today) Edited by BabsVa 2009-05-20 8:43 AM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BabsVa - 2009-05-20 8:39 AM SSMinnow - 2009-05-18 8:06 PM Tonight was the first time I had to swim with 25mph winds and white caps. Suzy, got to give you your props for courage and tenacity. It's like that Yogi Berra quote that I am now gonna mash up and makes a mess of, "Triathlon is 90% mental. The other half is physical." You got them both going on, Suzy. Thanks Barb. Last night was more of the same, but I was a little better. Getting used to getting slapped in the face while trying to breathe. Probably swallowed a gallon or so of lake water last night! Going back at it again over lunch and of course there are 25mph winds to contend with once again. I swear if there is ever a calm day I might be able to swim a mile. ![]() We are off to our house in Northern WI tomorrow. Lake temps are in the upper 40s. I bought a neoprene cap and booties to go along with the wetsuit. I hope it is enough. Suzy |
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