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Ernesto's group (4th season) - Closed (Page 128)
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 2012-09-06 8:23 PM in reply to: #4397364 |
Master  1780     Boynton Beach, FL |  Subject: RE: Ernesto's group (4th season) - Closedbaurryman - 2012-09-05 7:02 PM 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. Thanks! I will follow this plan, sounds reasonable and close to what I had in mind. Following Mitch advice I recently bought the Profile Design Aero Drink kit and found myself drinking more than before...so I need to make sure not to over do it and get a stomach full of liquid for my run. |
| 2012-09-07 5:18 AM in reply to: #4399466 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (4th season) - Closed Yesterday was a bike ride with my Dad (on the mountain bike hybrids). He's in his late 60s and hasn't done much cycling recently, so we were taking the pace REALLY gently. He also had regular stops on the first half as it was pretty much consistently uphill. As a result I feel a little like it's the cycling equivalent of going for a walk and then logging it as a run. However, by the time we'd spent just over two hours moving, with a few short stops and a long stop for lunch half way round, I didn't have enough time left in my day to fit anything else in. I guess I'll just count it as a recovery ride. Either way, it was really nice spending the time with my Dad, and I'm trying to take advantage of these times while he's still active and enjoying it. Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 |
| 2012-09-07 6:26 AM in reply to: #4399695 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed I am amending yesterday. After my secretary picked me up. I took my bike to my office and fixed the flat, while my staff made fun of me. For you Simpsons fans do you remember Lionel Hutz attorney at law and shoe repair, I was dubbed Jim Bacarella attorney at law and bike repair. We had enough volunteers to set up the transition area for the HIM in 2 hours. I had enough sun to ride for 32:08 slow speed high cadence, just spinning and learning to believe that my tire won't go immediately flat every time I get into the saddle. If you are on facebook go to 3Disciplines and you will see some photos of my town the swim course and the transition area. I am taking off my day of rest, adding in 1 bike and 32:08 Mitch S 2/ B 4/ R 3 Rest 1 Total 9 Time 6:04:06 Edited by JBacarella 2012-09-07 6:29 AM |
| 2012-09-07 6:53 AM in reply to: #4399728 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Goal was to run before taking daughter to school and then swim before work. Stayed up too late and only got run in. I ran outside for the first time in weeks and we'llsee how the leg feels through the day. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50Gabe S 1/ B 3/ R 4 Rest 2 Total 8 Time 12:29:28 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 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 Rachel S 2/ B 3/ R 1 Rest 0 Total 6 Time 6:07:42 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 Samy S 1/ B 2/ R 2 Rest 1 Total 5 Time 5:59:48 Mark Z S 1/B 2/R2 Rest 1 Total 5 Time 5:50:00 Jackie S 1/ B 2/ R 2 Rest 4 Total 5 Time 4:51:11 Gabe S 1/ B 1/ R 2 Rest 1 Total 4 Time 7:09:45 Jim S 1/ B 2/ R 2 Rest 1 Total 5 Time 03:07:25 Scott S 0/ B 0/ R 2 Rest 1 Total 2 Time 3:45 |
| 2012-09-07 8:36 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Taking a day off today, my first one in two weeks. I'm tired and the seasonal allergies are kicking my butt. Getting my annual shot in a bit. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-07 10:22 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed I have Speedplay pedals on the bike. I did a couple other longer rides, a 70 & 80 miler and didn't have this pain, maybe that's what an extra 20 miles can do. Leg feels fine today, heading for a swim now. |
| 2012-09-07 11:39 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed I guess no workouts again today. Tried to swim and was bullied out of our 3 lane lap pool by physical therapy who took up one whole lane, the "crazy lady" who refuses to share a lane then some other old lady who kept running into me in my lane. So damn frustrating, I hate that place but it's my only option next to the school pool that allows morning lap swimming but doesn't put their lane lines in and forces everyone to swim the width of the pool which is 22 yards. Okay, done venting now. |
| 2012-09-07 8:27 PM in reply to: #4399907 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (4th season) - Closed No S/B/R yesterday, just strength training and an 8 mile run after work this evening Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-07 8:42 PM in reply to: #4123283 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Jim, best of luck on your HIM this weekend, kick some butt, have lots of fun and let us know how it goes! Today only an interval swim at lunch Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-07 9:29 PM in reply to: #4123283 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed Rest day here. Very much needed. Hey Jim: Go out there and kick some a$$ tomorrow. Best of luck. You trained hard and enjoy the day. |
| 2012-09-07 9:59 PM in reply to: #4401093 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed Have fun tomorrow Jim! Have a great race! Between climbing trees and rowing the little boat I have nothing to update the scoreboard with, but it was fun. Will do some real trail mountain biking tomorrow.
Edited by markz 2012-09-08 12:59 AM |
| 2012-09-08 6:13 AM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Good luck Jim! Updating for yesterday. 6 mile easy run. (off to 18 mile group run this morning). Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 Gabe S 2/ B 3/ R 4 Rest 2 Total 9 Time 13:09:28 Ernesto S 2/ B 3/ R 3 Rest 1 Total 8 Time 10:12:44 Charlotte S1/B4/R3 Rest 1 Total 8 Time 6:38 Barry S 1/ B 1/ R 5 Rest 2 Total 7 Time 10:31:00 Chris S 0/ B 0/ R 6 Rest 1 Total 6 Time 8:53:44 Joe S 0/ B 0/ R 6 Rest 0 Total 6 Time 6:43:00 Rachel S 2/ B 3/ R 1 Rest 0 Total 6 Time 6:07:42 Andy S 1/ B 1/ R 3 Rest 1 Total 5 Time 10:27:18 Samy S 1/ B 2/ R 2 Rest 1 Total 5 Time 5:59:48 Mark Z S 1/B 2/R2 Rest 1 Total 5 Time 5:50:00 Jackie S 1/ B 2/ R 2 Rest 4 Total 5 Time 4:51:11 Jim S 1/ B 2/ R 2 Rest 1 Total 5 Time 03:07:25 Gabe S 1/ B 1/ R 2 Rest 1 Total 4 Time 7:09:45 Scott S 0/ B 0/ R 2 Rest 1 Total 2 Time 3:45 Edited by chris2533 2012-09-08 6:14 AM |
| 2012-09-08 6:48 AM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed Playing a little catch up with the chart.Rev3 cancelled part of the races scheduled for today in Cedar Pointe. Glad I bailed on this one after all.Have an awesome race Jim. I know you'll do great!Scott S 0/ B 0/ R 5 Rest 2 Total 5 Time 7:45If someone could edit for me that'd be great. No access except from my phone today. Edited by gobluedds 2012-09-08 6:52 AM |
| 2012-09-08 10:14 AM in reply to: #4123283 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (4th season) - Closed 11 mile run yesterday. Riding the HIM bike course tomorrow. My compact crank is getting put on at the shop today! Updating for Scott too. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-08 10:58 AM in reply to: #4401343 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (4th season) - Closed Yesterday was a short run. I had a bit of a moment when my HR went bonkers. I had to stop because I could feel my heart fluttering in my chest and started feeling a little dizzy. And then after about half a minute it calmed down and I was fine again. I'm not sure what caused that, especially as I wasn't exerting myself (running downhill) when it happened. However I appear to be fine now. I'm on night shift this weekend, which is hard work. We got kept on this morning due to a high risk job, so I'm already behind on sleep. Off to the tri club swim session shortly. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-08 12:20 PM in reply to: #4401375 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed 18 mile long run, last 3 miles a trail run. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 Gabe S 2/ B 3/ R 4 Rest 2 Total 9 Time 13:09:28 Ernesto S 2/ B 3/ R 3 Rest 1 Total 8 Time 10:12:44 Charlotte S1/B4/R3 Rest 1 Total 8 Time 6:38 Chris S 0/ B 0/ R 7 Rest 1 Total 7 Time 11:34:29 Barry S 1/ B 1/ R 5 Rest 2 Total 7 Time 10:31:00 Rachel S 2/ B 3/ R 2 Rest 0 Total 7 Time 6:38:02 Jackie S 1/ B 2/ R 3 Rest 4 Total 6 Time 6:57:10 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 Scott S 0/ B 0/ R 5 Rest 2 Total 5 Time 7:45 Samy S 1/ B 2/ R 2 Rest 1 Total 5 Time 5:59:48 Mark Z S 1/B 2/R2 Rest 1 Total 5 Time 5:50:00 Jim S 1/ B 2/ R 2 Rest 1 Total 5 Time 03:07:25 Gabe S 1/ B 1/ R 2 Rest 1 Total 4 Time 7:09:45 Edited by chris2533 2012-09-08 12:20 PM |
| 2012-09-08 12:51 PM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Windy ride without a draft today, finally some cool temps today, the average for the ride was 67 degrees. Felt strong but didn't abuse it. Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 |
| 2012-09-08 1:17 PM in reply to: #4401462 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed 9 mile run at MP -:12 (7:48). Since I decided not to race, I felt like a needed a solid effort and to feel some discomfort. This was a real hard run due to heat, humidity and sun. Accordingly, HR was a mess, but I dug down and the last mile was the fastest of them all.
Mitch S 2/ B 4/ R 4 Rest 1 Total 10 Time 6:34:50 Edited by JoePetto 2012-09-08 1:20 PM |
| 2012-09-08 1:29 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Decided last minute to run the Dick Beardsley half marathon today. I put out a solid effort and felt like I ran real close to "too hard" but not quite over that line. Still didn't break 2 hours (2:01) but that wasn't really a primary goal for today. What I did accomplish was a negative split for the 2nd half of the course by about 10 seconds per mile. Not feeling too beat up either, my other goal for today was to be smart and not injure myself or negatively impact my current training. |
| 2012-09-08 2:57 PM in reply to: #4123283 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Just finished my HIM 6:17:13. Full report tomorrow. |
| 2012-09-08 2:57 PM in reply to: #4123283 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Just finished my HIM 6:17:13. Full report tomorrow. |
| 2012-09-08 2:58 PM in reply to: #4123283 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed My daughter took 2md in 16-19 year old age group sprint |
| 2012-09-08 3:05 PM in reply to: #4401538 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed JBacarella - 2012-09-08 2:57 PM Just finished my HIM 6:17:13. Full report tomorrow. Congrats on your race! |
| 2012-09-08 3:12 PM in reply to: #4401537 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (4th season) - Closed JBacarella - 2012-09-08 3:57 PMJust finished my HIM 6:17:13. Full report tomorrow. Congrats, Jim!!!! |
| 2012-09-08 3:19 PM in reply to: #4401539 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Congratulations....can't wait to read your race report. |
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