RFP GROUP - CLOSED (Page 12)

I can see this being the only chance I get for the rest of the week and don't want to miss too much as I'm going to London at the weekend for the cup final.

Good Morning,

Not much to really report except I am more confused about nutrient then I was before.  I was talking to a bike coach and they recommend Infiniti and then I read on the BT forum that people say you should just use what is on the course.  I am just about leaning that way as the idea of having cold fluids in August sounds very appealing to me.  I have a HIM in a month so I need to make my decisions here soon.

Chris, I have to get 6 to 7 hours of sleep so if it came down to getting my run in or getting enough sleep I would chose sleep.  That is just me.  I guess the question is how much sleep does your body need and is that run worth you not getting it.

Deb, great job on the HM despite what you went thru.

Kathy

Good Job KC - a big change from this time last year!

Good Afternoon Team.

Just a quick post while at work to let you know I had my bike fitting this morning - all went well. I am picking it up on Saturday. This machine sure feels different than my modified roadbike - wow. I will get a picture and post it as soon as I have it home.

Have a great day everyone.

KC

Who is this guy? Comfortable and confident and swimming 3500 yards?  Awesome job.  Your swimming has really come along. Take it easy on that knee hope it feels better.  

Chris - I think you can get away with those nights about once a week.  If you do more your your sleep deficit really adds up and will take a toll on you.  I am kind of in the same boat with the evening workouts and try to avoid them at all costs.  One thing I do is try to take a 15-20 minute nap at work at lunch in my car.  I will go grab a quick sandwich, eat real fast, set my alarm on my phone then zonk out. I t really helps me get through some long days.

Speaking of which last night Josi was working so I waited til the kids were winding down to get my bike ride in.  They were upstairs so I decided to bring the trainer up to the family room.  Myles was sleeping so it was working out perfectly.  It took me about 25 minutes to get everything set up, dresses, make my Perform bottle, find my watch & HR, etc.  - well I get one minute 48 seconds into the ride and Myles wakes up -UGHH.  I had to give him a bottle and he did not fall back asleep until 9:15pm.  I knew I had to get my ride in so I just had to bike until 10:30 knowing that I was getting up at 4:15am for the pool.  It suck but in our situations with newborns you have to do what you can when you can.

When all else fails - drink large amount of coffee... 

Kathy - I think the actual fluid amount all depends on the weather.  My last two HIM have all been around 100 degrees.  In Branson I probably drank about 10 bottles of water/gatorade just on the bike (I did have to pee 3 times though but I knew I was hydrated well for the 103 degree run).

What I am finding through research and experimentation is that there is a differnece between nutrition and fluids.  Scott can probably expalin this better than I can but... You have two options on your nutrition - fluids or solids. Most people prefer to get their calories from the fluids as your body can process or break them down faster and it is easier on your stomach.  When I am talking about the Hammer Perpetuem or EFS Drink - those are going to be the bulk of my calories -they are not for my fluid intake.   What you can do is to make a "Multi Hour-Bottle".  So if you are targeting 300 calories/ hour and two scoops of powder are 270 calories you are going to put 8.5 scoops into a 23 oz. bottle and top with water.  You then mark the bottle off in 1/4 sections so you have a reference for each hour.  You then have a highly concentrated bottle of nutrition you will sip on during the bike.  Then you just have to worry about your fluid intake for the weather conditions and adjust accordingly.

The same thing would go for the gels.  You can put all 6-7 hours of gels in one bottle and top with water - mark your hour lines for reference and just sip on it during your bike.  

As far as solid foods like pop tarts - I think that is all just personal preference and you should practice with it if you are going to use it.  Scott mentioned he did some waffle sandwhich which sounded terrible to me -(haha) but everyone has there own personal favorite.  JUST MAKE SURE TO PRACTICE IT ON YOUR LONG WORKOUT DAYS TO SEE HOW YOU REACT.  For me I think I am going to throw a PB&J in my special needs.

Also I would suggest going with Gatorade first then the water during your workouts - that way you are getting the calories from the sports drink at the beginning of your workout and not building up a deficit.  Just my opinion though...

Just practice, practice, practice with it until you are sure.  Even if you are going to live off the course - practice with that.

I wouldn't plan on cold fluids all the time-haha.  I actually train with room temp sports drink because I have not done one HIM where the Gatorade or Perform was cold (unless i threw an ice cube -IF THEY HAD ANY ICE LEFT!!).  Last year volunteering at IMWI all the Orange Perform on the run course was disgustingly warm. -

Sarah - how was the perform on the bike course at the aid station you were at?

Scott & Brian - how was your experience with the fluid temps handed up on the bike or on the run course?

Check out the sweet backpacks they are giving out at every full IM this year - well worth $650 haha

That is a sweet backpack...worth every penny! 

We had lemon lime Perform at the aid station I was at.  We tried to keep it cold but ran out of ice so it was pretty warm too.  Tim - training with room temp/warm drinks is a great idea! I'm going to have to start doing that too. 

I have to say thanks for bringing up the nutrition topic as well.  I'm very bad at it.  The HIM I did last year was horrible.  I had 4 gels taped to my top tube but it was so hot the electrical tape didn't hold and as soon as I got going, all my gels fell off   I was pretty deyhdrated on the bike and had to walk most of the run.  They didn't have salt at the aid stations so I grabbed a cup of gatorade and water at each stop.  I could only stomach a few sips of each. I didn't end up in the med tent though, thank goodness, but it made me realize I really need to work on the nutrition part.   

I had my swim race rehearsal today.  Warm up for 200m and then swim 1900 straight.  I ordered a waterproof audio shuffle about a week ago and used it for the first time today.  IT IS THE BEST THING EVER!!!  I breezed through the workout while listening to all my jams.  I don't plan on using it all the time but it'll definitely help in the longer, endurance focused pool workouts. 

Tomorrow is more race rehearsal: 56mile bike and then an hour run.  Pacing and nutrition as if race day.  I don't have my tri bike all set up with water bottle cages yet but heading to the bike shop later so they can switch out the PM and get the water bottles set up.  I'm a little nervous about riding the tri bike tomorrow.  I've never ridden it outside and hopefully getting used to riding in the aero bars won't be as traumatic as I imagine.  Anyone switched from road to tri bike? 

I'm a HUGE fan of the mid afternoon power nap!  I've heard it can actually increase one's afternoon productivity.  Hispanics were definitely onto something with the siesta!   It should be adopted by ALL Americans!

No training for me tomorrow going to the cup final in the big smoke so would guess hangover will rule out Sunday too. Will use some of the 4-5 hours travel each way to catch up on some sleep.

Have a good weekend everyone.

Edited by chris316 2012-05-04 5:49 PM

Racing in the morning. 12K run with the club.  Several hundred people. 7.5 miles.  Coach had me on a recovery week after last week's bike tests that went great and the recovery coincided with taper for the run so I am ready to go.  I can't wait.  I MUST burn some calories.  Heavy T storms tonight and linger into the morning.  If they don't run the race. I'm running if I have to dodge lightning. 

An aside.  Saw the Avengers.  If you are into that stuff, go see it.  Great action.  Loved the 3D.

Chris - skip some sleep once in a while, skip a run once in a while.  Don't make a habit of skipping the same one too often.

I lived off the course at IM last year.  Trained by drinking perform on my rides, having some availble for my run off the bike.  I carried a pb+j with me on all rides over 3 hours.  Did not use my special needs bag.  I had a pb+j in the transition bag as well as a banana, some pringles ( i love the salt and crunch to break up the gels / bars).  I did not want to have to play chemist while riding - just not for me, but works for others.

Can't wait to see KC on the new ride.

Today is 500 festival Mini marathon in Indy.  I spent the last 2 days talking to thousands of runners at the expo.  So when my wife said she was going to run her own half marathon in our town (she and I both hate the crowd of 35,000 in the streets of Inday for a race) I had to join her.  We ran a modest pace with a few drink stops due to the heat and humidity.  Felt strong, finished in 1:57 and change.  The minimalist shoes have been wonderful so far.

Looking for a short ride/run tomorrow morning.

That's a speedy half, Brian. Nice job.

Scott, how did your run go?

ok, the new toy...

(toy.jpg)

Tim - nice RFP

Speaking of which last night Josi was working so I waited til the kids were winding down to get my bike ride in.  They were upstairs so I decided to bring the trainer up to the family room.  Myles was sleeping so it was working out perfectly.  It took me about 25 minutes to get everything set up, dresses, make my Perform bottle, find my watch & HR, etc.  - well I get one minute 48 seconds into the ride and Myles wakes up -UGHH.  I had to give him a bottle and he did not fall back asleep until 9:15pm.  I knew I had to get my ride in so I just had to bike until 10:30 knowing that I was getting up at 4:15am for the pool.  It suck but in our situations with newborns you have to do what you can when you can.

When all else fails - drink large amount of coffee... 

Well the one I am getting must be extra special - it cost me about $1000.00 lol

- It does look great though.

OK - Hi Team.

Sorry to be absent for a bit - lots going on here for me.

Sarah - I have thought about the underwater music thing but since I am so new to swimming I am afraid it would completely mess up my worrying and counting . How was your bike ride today?

Chris - Hope you had fun and enjoyed the final.

Deb - How was the 15 miler? Nice new toy you have there! Congrats and does she have a name yet?

Scott - Hope you had a great race today - Can't wait to see the avengers.

Brian - nice run.

KTC - sounds like you had a great day.

KC

OK Team - now that I have caught up on posts let me give you an update on the new machine.

Was at the LBS for 11 am this morning to pick it up but they still have to put a few finishing touches on it for me. My new shoes did not come in so they had to put my old pedals back on so I can ride it until next week sometime when the shoes arrive. So as I am talking to the LBS owner about the bike and a few of the extras I added to it - I realized that my VW roof mounted bike rack was not going to work on this bike . It has calipers that clasp the down tube and the down tube on my bile is obviously not designed for that. So, needless to say I was a bit disappointed that I was not going to bring my bike home with me this afternoon. However, the owner of the stored offered to deliver it to me on his way home tonight - and I have it! He also has a friend who is going to modify my rack so it will work for my bike . I have decided not to ride it tonight but do have a lengthy ride planned for tomorrow based on my schedule but I may break it up into shorter lengths based on the new ride and trying to get used to the new body positions, saddle etc.

So - here it is - my new bike - very excited about it and can't wait to test it out and even though I know it is the engine that makes it fast  I sure am going to look fast standing next to it LOL.

(new race wheel set will be here in about 2 weeks)

I hope everyone is having a great weekend - be safe everyone.

KC

(specializedshivkcgolf2.jpg)

Crushed the 12K, 7.55 miles.  PR'd by 3 minutes over last year, 4th in AG.  All good. I credit more running, great strength training and leanness. 

Great Bikes! I don't need one.  But I WANT ONE.  First, Garmin 910 XT, I think.