QueenZipp & Dexter's good cop/ bad cop - FULL (Page 12)

Vwery true, you won't have a lot of time to drink large quantities of fluid, but I was primarily referring to training sessions.  In a race, you have to go in well hydrated cause you will be getting nutrition on the fly for a good bit of time. 

Only the elite in my area can do a sprint in <1 hr.....not me!!

I can do a 100m sprint in  <1hr (just) ... does that count? 

Under two hours.  Water only you probably spend more digesting then you will be able to get to your muscles.   Water working out, Gatorade after work out. 
-For my rides over two hours.  I grab one bottle of 1/2 Gatorade or electrolyte  drink.  Over 4 hours and hot may start thinkng of some kind of salt tablet.  I should buy some.  Amount of water I drink, I drink when I'm thirsty.  I don't count ounces.  Easier to hydrate then try to rid yourself of excess water.   If ya can take a sweat reading, mentally, the first hour you are working out.   Things like jersey dampness or helmet liner.  If you notice you are not sweating as much, drink a little more. 
-The fun thing is nutrition.  Under two hour don't really need much at all.  After that I like fig newtons.  I take a gel here or there.  Going around the lake its Monica's grape tart cause its a good place to stop, 2.5 hour ride  Around both lakes, Honeoye and Canandaigua stop at Bob and Ruth for a hot dog, 3.5 hour ride.  Clyde ride, 75 miles we keep trying to get a hot dog half way but the damn place is always closed. 
-First HIM a slice of pizza half through the run.   Second HIM potato chips stationed at mile two and nine of run, hot dog at mile seven.   First IM, only IM, one gel out of swim.  Fig Newton every hour.   Then all kinds of stuff on the run.  Beef Jerky and coke mainly. 
-First marathon started to drinking from aid station at mile 4 then every other one.  One gel at mile 19.  Looking back needed one sooner. 

I'm not an elite guy so I like to keep it simple, plus listen to my body. 

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Geographical is probably more relevant than my method, i.e. I saw GB play when I was 12 years old, and cause they play in Aussie colours they became my team when I can catch a game (which isn't often down under without pay-TV until digital came recently).

Yes the worst Hurricane in recorded Aussie history hit northern QLD/Australia a couple of days ago, not near me thankfully (for me), and by some miracle it missed the major population centres, but absolutely flattened plenty of smaller coastal towns. This on the back of the worst floods in over 100 years for the same state just a couple of weeks ago. So while those north of the border get floods and hurricanes, us south of the border are getting record temperatures .... mother nature really is a moody beast. 

Further to this, I noticed today's new article was about this subject:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2188

Once you have had a read, perhaps someone can explain what a 2:3 breathing pattern is?

Edited by Akuma 2011-02-04 11:23 PM

Bikram Yoga...kinder, gentler?  Well, you did say you were looking for a good workout!  Seriously though...be really careful if you do take the hot yoga class.  I know you'll go into it well hydrated...but make sure you drink plenty during the class because you are going to sweat buckets. 

I won't do any hot yoga.  Doesn't fit my constitution.  The heat makes my head want to explode.  I can 'heat up' in a gentle yoga class--I don't need the room heated to 102 degrees to get there.  You will get nice and stretchy...which is kind of the point.  But it can also lead to a lot of hyperextension of the joints, and because you are feeling so loose, you won't even notice it at the time.  Be really careful.

Training this weekend?  Going for a run in a while.  Yoga on Sunday.  My usual.

Your race has probably already started and finished, and I'm just now reading this.  Hope you rocked it!  Looking forward to the race report...

For those of us who are 'swimming challenged' check this out from Slowtwitch:

http://www.slowtwitch.com/Training/Swimming/Your_Best_Freestyle_Technique_1877.html

Awesome explanations from Gary Hall Sr. and awesome video to help illustrate the point. 

A few pages back the issue of goal setting came up.  Judi knows...I had to think long and hard about what I could commit to in 2011 without risking overload.  My company is going through a major restructuring that is supposed to be completed by September.  One of the facilities I manage in Southern California is closing and roughly 200 of my employees have the option to relocate to Central or Northern California.  Needless to say, my life is not my own right now and probably won't be for a while.  I'm trying to stay focused on regular activity to maintain tri fitness as my main objective.  I'm hesitant to commit to any scheduled events because that would mean focused, dedicated training, and since I don't own my life, I can foresee a number of interruptions.  And interruptions in training make me crazy.  I'm sure you all understand

Anyway, I'm doing well on just getting it done so far.  I'm setting a short term objective here and now though...get my butt back to the pool by the end of February at the latest.  The article and video above sparked my enthusiasm for the swim.

Interesting article!  I have wondered about 2beat vs 6 beat kick, seeing a lot of references to this in threads here.  THat explains it better too.

sometimes i breathe 2-3-2-3-2 so basically its two breaths on one side, switch for two, switch, etc.

i ran barefoot today for the first time!  yes, those footprints are mine!

 
 
Living in the Bahamas does have its perks, especially in February

Edited by islandflyer 2011-02-05 4:08 PM

Lee, I am so jealous!  I am a big fan of barefoot running in sand!   Looking forward to my 10 days in Assateague this summer cause I will be doing a lot of that!!!

Hmmm I don't know ... white sands and aqua waters, or pavement and the fresh smell of cow poo ... gee it is a close call You have such a great setting to train Lee, must help with the motivation!

I think Lee is posting these pics so he can see how many of us manage to fly over

Mmmm, barefoot on a beach.  The last time I did that, I got blisters on my arches!  OUCH.  Yours looks much nicer, Lee!

I prefer barefoot on pavement, actually.  Well, I REALLY prefer it on warm, dry dirt, but that's really hard to come by these days - it's usually freezing cold mud which kinda sucks. ;-)

 My race went well.  I paced it perfectly, used up *almost* everything I had and sprinted to the finish.  I beat my goal, but I don't have an official time.  They lost all the finishing times between 29:08 and 29:40.  I'd made a guess of 29:05 for my race report, but on second look, I think that's wrong.  I'm probably closer to 29:20 or so.  Either way, I'm 2nd for my AG and quite pleased.  I'm so not a runner and my previous best 5K time was 34 something...so a winter of running has definitely paid off!

Tomorrow I've got a 25 mile ride and another 5 mile run on my plan.  

Great stuff Catherine! smashed your PB's by the looks of things, enjoyed reading your race report Now to get off the LSD huh?

I have just found out my planned May 7 race will need to shift to April 25, around a week and a half earlier. I am wondering now in what that means for my training program (Sprint - Swim focussed - 16 week) as it was a squeeze to get it in by May 7.

My initial thoughts are it would be at the end of the heavy load part of the program, just prior to the taper, so the question I have is is it ok to go into a race off a heavy base with no taper?

It is my first foray back into things, so results are not something I am concerned about at all, just making it to the end. Any advice?

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Adam, if your goal for this race is just to do it for fun and see where you are at I'm sure you could adjust your program a bit.

Great race, Catherine!!  Stinks they lost all the official times though

I am skipping the hot yoga today, we have friends coming over for the game and I just don't have enough travel time to get there and back.....

Edited by QueenZipp 2011-02-06 10:02 AM

Congratulations on your time!  And the 2nd place finish for your AG!  That's quite the accomplishment and a great way to start the season.

Yeah 2011 is definitely about enjoying the races to keep the enthusiasm up for the sport, ill worry about getting just a little competitive next Aussie tri season later in the year. 

Oh, they only lost a few times - most of them were fine.  Mine and a couple of others.  The RD did offer to refund my money, but I told him that wasn't necessary as I enjoyed the race and still have the t-shirt!

Today was a day of necessary work around the house - so training had to take a back seat.  Back at it tomorrow! 

Brielle Eileen was born on February 4 at 2:16 p.m.  She weighed in at 5lbs 11oz and a tiny 17.5 inches.  We weren't expecting here for another couple of weeks but she looks great and was able to come right home.  Rowena is doing great as well.  The other 3 are adjusting well.
Thanks for all the well wishes! 

I'll get back to tri training tomorrow but for right now I'm going to continue eating the wrong things and lounging around with the family.  Pizza rolls and 7 layer dip are good nutritional items right????