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Ernesto's group (4th season) - Closed (Page 127)
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 2012-09-05 4:22 PM in reply to: #4397072 |
Extreme Veteran  692    England |  Subject: RE: Ernesto's group (4th season) - ClosedToday was a swim. My warmup included kick sets, so the garmin got confused about my distances... I did 12x100m off 2min for the main set. This is the first really hard swim I've done since IM and my shoulder injury, so I wasn't sure if I'd be able to maintain the pace, but I managed to bring in all of my 100s between 1.41 and 1.43. I was really pleased with that, as it's a good few seconds faster than I was swimming towards the beginning of the year. Question for anyone with a Garmin 910XT: for this type of sets I always used my swim watch, which has a timer I can set to any time and it just beeps at whatever interval I set. That watch has now died. Is there any way the 910 can do something similar? Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 |
| 2012-09-05 4:39 PM in reply to: #4396965 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-09-05 3:05 PM Ernesto et al. As I have mentioned before, in Nov I will be doing my first Oly distance (actually "International" Distance: 0.6/22/6.6). Up to now, my race nutrition on sprints have consisted on a gel 15 min before race time, few sips of Gatorade on the bike , and some water on the run. However, for the Nov race I would think I need to have in-race nutrition plan, but have no idea where to even begin. A gel every 45 minutes, Gatorade on the bike, and water on the run? Is there like a rule of thumb of calories intake per time or weight? I normally train in the early morning with a gel or a glass of OJ as my only food intake before going out, and have Gatorade on the bike (nothing on the run). For what it's worth, here's what I would plan on taking in during an Oly. Gel or Clif shots about 10 minutes prior to my swim wave, with water or Gatorade, which I had been sipping all morning. Then I'd plan on a gel at the start of the bike plus gatorade, maybe a little more than one bottle's worth. Then another gel at the start of the run or very close to the end of the bike. Then I'd take in a little more gatorade on the run course depending on how I felt and the heat. I'd be careful as well not to drink too much on the bike and have a sloshy stomach on the run. That's what works for me, or at least what I'd plan for. Not sure how similar our body types are however. |
| 2012-09-05 6:02 PM in reply to: #4397240 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-05 4:39 PM Samyg - 2012-09-05 3:05 PM Ernesto et al. As I have mentioned before, in Nov I will be doing my first Oly distance (actually "International" Distance: 0.6/22/6.6). Up to now, my race nutrition on sprints have consisted on a gel 15 min before race time, few sips of Gatorade on the bike , and some water on the run. However, for the Nov race I would think I need to have in-race nutrition plan, but have no idea where to even begin. A gel every 45 minutes, Gatorade on the bike, and water on the run? Is there like a rule of thumb of calories intake per time or weight? I normally train in the early morning with a gel or a glass of OJ as my only food intake before going out, and have Gatorade on the bike (nothing on the run). For what it's worth, here's what I would plan on taking in during an Oly. Gel or Clif shots about 10 minutes prior to my swim wave, with water or Gatorade, which I had been sipping all morning. Then I'd plan on a gel at the start of the bike plus gatorade, maybe a little more than one bottle's worth. Then another gel at the start of the run or very close to the end of the bike. Then I'd take in a little more gatorade on the run course depending on how I felt and the heat. I'd be careful as well not to drink too much on the bike and have a sloshy stomach on the run. That's what works for me, or at least what I'd plan for. Not sure how similar our body types are however. X2 Samy. I did an international distance tri 2 weeks ago and did it just like Andy outlined above down to the amount of gatorade even and it was perfect (for me). I'm at 212 pounds and it was overcast and 75 degrees. |
| 2012-09-05 6:08 PM in reply to: #4397199 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed 5 mile runch Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 |
| 2012-09-05 6:26 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Okay, maybe it wasn't too many calories on the bike. Today I've been a little light-headed, nauseous, have a headache (very rare for me) and fluctuate between feeling too hot and too cold. Guess I have some bug that's so low grade I didn't even realize it. Blood pressure is normal for me, resting heart rate normal. Just taking a rest day, napping a bit and filing my clutter. Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 |
| 2012-09-05 8:24 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Felt very flat today while doing intervals, I need a rest day but cannot take tomorrow off so it will be Friday. I like this month's level of participation, everybody is on track for a good September. For those of you transitioning to the running only season (or in full bloom), make sure to cross train. You cannot expect to be a good triathlete next season if you neglect the bike and the swim for many months of the year. Keeping the workouts short (but very intense) is a good way to retain fitness without the time and energy expenditure. Go short, hard and hurt a little. Ernesto S 2/ B 3/ R 2 Rest 0 Total 7 Time 9:42:39 |
| 2012-09-05 8:34 PM in reply to: #4397390 |
| Subject: RE: Ernesto's group (4th season) - Closed |
| 2012-09-06 12:55 AM in reply to: #4123283 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed And it's getting hot here too, I actulally love winter where we live, but looks like it's over. 1:01 25k Mtb ride this morning. Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 Andy, congrats on a real century. I share the same feeling around mile 60 on the bike, maybe it has something to do with nutrition, who knows. Edited by markz 2012-09-06 1:00 AM |
| 2012-09-06 6:40 AM in reply to: #4397695 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 45' of intervals. Main set was 6 x 800 at 6:18 pace - slow jog in between. Very intense. I hear you E about needing to cross train since I haven't been on the bike since July, but I'm finding it really tough to focus when running 6x per week. Where do you suggest adding short intense cross-training into the weekly routine? Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 |
| 2012-09-06 7:02 AM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Dreadmill and Drainer this AM and fixed E's last workout being dropped Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06Ernesto S 2/ B 3/ R 2 Rest 0 Total 7 Time 9:42:39 Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 Charlotte S1/B4/R3 Rest 1 Total 8 Time 6:38 Barry S 1/ B 1/ R 4 Rest 1 Total 6 Time 8:48:46 Andy S 1/ B 1/ R 3 Rest 1 Total 5 Time 10:27:18 Jackie S 1/ B 2/ R 2 Rest 3 Total 5 Time 4:51:11 Rachel S 2/ B 2/ R 1 Rest 0 Total 5 Time 3:59:52 Gabe S 1/ B 1/ R 2 Rest 1 Total 4 Time 7:09:45 Chris S 0/ B 0/ R 4 Rest 0 Total 4 Time 6:17:44 Joe S 0/ B 0/ R 6 Rest 0 Total 6 Time 6:43:00 Mark Z S 1/B 2/R2 Rest 1 Total 5 Time 5:50:00 Samy S 1/ B 1/ R 1 Rest 1 Total 3 Time 4:17:43 Scott S 0/ B 0/ R 2 Rest 1 Total 2 Time 3:45 Jim S 1/ B 1/ R 2 Rest 1 Total 4 Time 02:35:17 Edited by dangremond 2012-09-06 7:03 AM |
| 2012-09-06 9:38 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Little easy/moderate track session this morning. Pretty deflated. Tomorrow it will be a welcomed day off. Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 Edited by ernestov 2012-09-06 9:38 AM |
| 2012-09-06 9:45 AM in reply to: #4397786 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed JoePetto - 2012-09-06 6:40 AM Well,45' of intervals. Main set was 6 x 800 at 6:18 pace - slow jog in between. Very intense. I hear you E about needing to cross train since I haven't been on the bike since July, but I'm finding it really tough to focus when running 6x per week. Where do you suggest adding short intense cross-training into the weekly routine?
If you're doing Higdon's it actually calls for a cross training day on Mondays, if not, pick a day when you are not going long, like one of those 4 mile days. A swim is ideal during those easy days to flush metabolites from the long runs and stay fit on the upper body sections. Trust me, stay out of the pool for too long and you will feel very strange when you go back. Cycling fitness is the last to go out the window. Every now and then go for a ride, if you can fit a long ride before it gets really cold in your neck of the woods that will give your training some depth since it is relatively easy to put a three hour ride but the same duration running is too much, do it at an aerobic pace. Every now and then do some bike intervals on the drainer. |
| 2012-09-06 1:24 PM in reply to: #4398087 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Today became a "rest" day under duress. 5.3 miles into the last ride before my HIM I had ANOTHER flat. Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 Edited by JBacarella 2012-09-06 1:25 PM |
| 2012-09-06 1:42 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed For the group, has anyone experienced something like shin splints from cycling? After my long ride yesterday I had some pain on my shin, a few inches above my ankle. Today that pain was a bit worse, I tried to run this morning and only made it a quarter mile before I stopped and limped home. I've applied ice and rested it, but I'm a bit more than concerned about it. Anyone have any ideas? Edited by Climbinggonzo 2012-09-06 3:24 PM |
| 2012-09-06 2:09 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Rest yesterday. 12 mile pace run today. 2 mile warmup. 8 miles at marathon pace. 2 mile cooldown. Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 Ernesto S 2/ B 3/ R 3 Rest 0 Total 8 Time 10:12:44 Charlotte S1/B4/R3 Rest 1 Total 8 Time 6:38 Gabe S 1/ B 2/ R 3 Rest 1 Total 6 Time 9:15:52 Barry S 1/ B 1/ R 4 Rest 1 Total 6 Time 8:48:46 Joe S 0/ B 0/ R 6 Rest 0 Total 6 Time 6:43:00 Andy S 1/ B 1/ R 3 Rest 1 Total 5 Time 10:27:18 Chris S 0/ B 0/ R 5 Rest 0 Total 5 Time 7:59:13 Mark Z S 1/B 2/R2 Rest 1 Total 5 Time 5:50:00 Jackie S 1/ B 2/ R 2 Rest 3 Total 5 Time 4:51:11 Rachel S 2/ B 2/ R 1 Rest 0 Total 5 Time 3:59:52 Gabe S 1/ B 1/ R 2 Rest 1 Total 4 Time 7:09:45 Jim S 1/ B 1/ R 2 Rest 2 Total 4 Time 02:35:17 Samy S 1/ B 1/ R 1 Rest 1 Total 3 Time 4:17:43 Scott S 0/ B 0/ R 2 Rest 1 Total 2 Time 3:45 |
| 2012-09-06 3:45 PM in reply to: #4398730 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-06 1:42 PM For the group, has anyone experienced something like shin splints from cycling? After my long ride yesterday I had some pain on my shin, a few inches above my ankle. Today that pain was a bit worse, I tried to run this morning and only made it a quarter mile before I stopped and limped home. I've applied ice and rested it, but I'm a bit more than concerned about it. Anyone have any ideas? Get a Retul fit. Have them look at cleat position, they may be too far forward. |
| 2012-09-06 4:59 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Yesterday I had to go to the farm on the coast an returned late at night exhausted, so no workouts for me. Today a 16 mile morning run + 50 min on the drainer at lunch Anyone from the group racing this weekend? Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 Edited by sirgab 2012-09-06 5:00 PM |
| 2012-09-06 5:25 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Is the Retul fit more accurate than a BG fit? I had that done, I wonder if I can go back to my local fitter and have him adjust the cleat position. |
| 2012-09-06 5:32 PM in reply to: #4399270 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed My retul fitter set my cleats about as far back as they can be set. Andy, what pedals are you riding? Edited by JoePetto 2012-09-06 5:32 PM |
| 2012-09-06 5:36 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Gabe Regarding your heart rate monitor. I've read and heard from fellow runners that eventually you just need to replace your monitor. Some people say theirs only last about six months. Mine went wacko again today on me, even after I used gel on it before the run. (You can see my 240 bpm heart rate in my training log.) So I bought a replacement (this time the soft strap) on Amazon for about $45. |
| 2012-09-06 6:25 PM in reply to: #4399270 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Climbinggonzo - 2012-09-06 5:25 PM Is the Retul fit more accurate than a BG fit? I had that done, I wonder if I can go back to my local fitter and have him adjust the cleat position. Although the BG is not a completely static fit, it doesn't measure as many points in motion as Retul and as accurate. Try moving the cleats a little back and see how it feels, if it isn't any better put it back the way it was. Also, this was your first 100 miler, right? It is supposed to hurt a bit.Edited by ernestov 2012-09-06 6:26 PM |
| 2012-09-06 6:35 PM in reply to: #4399288 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed chris2533 - 2012-09-06 4:36 PM Gabe Regarding your heart rate monitor. I've read and heard from fellow runners that eventually you just need to replace your monitor. Some people say theirs only last about six months. Mine went wacko again today on me, even after I used gel on it before the run. (You can see my 240 bpm heart rate in my training log.) So I bought a replacement (this time the soft strap) on Amazon for about $45. Chris, It is really funny that about 30 mins ago I had checked the good run you did today on your log and saw your HR spike over 200 bpm, so I thought that maybe my HR was not so out of whack climbing over 200 every now and then according to my Garmin |
Thanks for the heads-up, I guess is time to get a replacement strap! | 2012-09-06 7:16 PM in reply to: #4123283 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (4th season) - Closed Gabe- my HRM has been playing up for a while. I just sent it back to Garmin and it should be back on my desk when I get back to work. Not sure yet what they have done to it and if it has fixed it. I think the past months workouts have taken its toll. This week have been very flat and today woke up with a head cold. I still went for a run, this time over the top of sydney harbour bridge. I may have pushed a little to hard to start with as it was my first full month back. Any way fly back home tomorrow and hope by next Monday I can get into it again but at a lower level and build up slower. Edited by Matthews 2012-09-06 7:17 PM |
| 2012-09-06 8:01 PM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Yesterday bike intervals (14 miles). Today a 4 mile run. I went out last night to watch the football game and came back after midnight with a few extra beers. My 5:30 am run toady was not ideal (HR up), and yet very satisfying to know I was even out there. Even my wife was surprised that I was able to get up. Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 |
| 2012-09-06 8:18 PM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed Jim, you are going to have a fabulous HIM this weekend! You are getting all of your issues early. Another rest day for me. Tomorrow I'm working out somehow, someway! Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 |
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