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GrooveTime!group - CLOSED!!! (Page 137)
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 2010-04-30 5:32 PM in reply to: #2827835 |
Champion  10618   |  Subject: RE: GrooveTime!group - CLOSED!!!NOTES ON STEVE-WATCHING If all of the technolgy is operational, this is easy to do -- and quite addictive! Go to www.ironmanlive.com, which may now be the same as www.ironman.com. Follow the links to Athlete Tracking for Ironman St.George and click in Steve's number -- 965. And if for some reason that doesn't work, go with his name -- no surprise, he's the only Aquavia racing IMSG tomorrow! For some races the updates will load automatically onto your computer; otherwise, just go through the process above as often as your little heart desires. Have fun! |
| 2010-04-30 5:38 PM in reply to: #2829395 |
Extreme Veteran 624 Spring TX | Subject: RE: GrooveTime!group - CLOSED!!! stevebradley - 2010-04-30 4:59 PM MARK - As I used to tell my classes when I did something especially dopey, I just did it to see who was paying attention! Um, do you buy that in this case? No? Well, you're right -- that was me being incredibly stupid. I mean, I had even worked it out a few times, and of course I factored in my weight, but I guess that what threw me when I typed it out is that there is no immediate on-the-chart correlation; one has to do the math themself! So, Mark, YOU get extra recess privileges, and the rest of the class gets to miss a recess. Well done, you keener, you!  MARK, I'm glad you asked. I was actually wondering about that myself but was always taught not to talk back to my teachers (or elders).  Lisa |
| 2010-04-30 5:48 PM in reply to: #2829441 |
Extreme Veteran 624 Spring TX | Subject: RE: GrooveTime!group - CLOSED!!! stevebradley - 2010-04-30 5:26 PM LISA - What are the specifics for you? Tomorrow or Sunday? What time and place? I apologize for not having this at hand! My race is in the AM ... light rain now and calling for rain all weekend, with lows in the 70s, so likely very muggy. Water was 75 yesterday. They have an early bike check in tonight but with the uncertainty of the weather, don't know whether I'll do that, although they were encouraging it. Need to get my stuff together and my bag packed. Can't put my rack on my car tonight because my son needs to borrow it and will be hauling stuff in the trunk -urgh! Race is VERY close to my home ... maybe about 15 minutes at that time of morning. Seems like transition opens around 5:30 or so ... I'm in the last swim wave which I think is around 7:30 ... guess I should go pull all that info about now! Good luck to STEVE A, DENISE, and DWAYNE tomorrow!! Hope everyone has a great weekend! Lisa Edited by lufferly 2010-04-30 5:52 PM |
| 2010-04-30 7:23 PM in reply to: #2559115 |
Master 1675  Kitchener | Subject: RE: GrooveTime!group - CLOSED!!! Good luck on your races Lisa and Dwayne. I'm sorry I didn't pick up on the fact that you were competing. Looking forward to hearing all the details and seeing some pictures.  |
| 2010-04-30 7:31 PM in reply to: #2828211 |
| Regular 154 Nebraska | Subject: RE: GrooveTime!group - CLOSED!!! |
| 2010-04-30 8:19 PM in reply to: #2829457 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! LISA - Is it Woodlands you're doing? That's a big-deal kind of race, with about 1000 particpants, according to my rough count. And it's usually the bigger-deal races that like to have bikes in place the night before. Sounds very good.....if it is, in fact, Woodlands. And if so, you're in the water at 7:37, resplendent in a red cap! |
| 2010-04-30 8:23 PM in reply to: #2829625 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! Local start times tomorrow: Steve - 7:00 (mountain) Lisa - 7:37 (central) Denise - 9:00 (central) Dwayne - TBA (central) Ladies and gentlemen, gulls and buoys --- adjust your watches!! |
| 2010-04-30 8:54 PM in reply to: #2828911 |
Veteran 225 Mason City, IA | Subject: RE: GrooveTime!group - CLOSED!!! latestarter - 2010-04-30 1:23 PM TriD64 - 2010-04-30 1:01 PM stevebradley - 2010-04-29 5:06 AM RECOMMENDED DAILY CARBOHYDRATE INTAKE FOR ATHLETES This is from Matt Fitzgerald's "Racing Weight (Velo Press, 2009). Whadaya think? Weekly Training Hours..........................Carbohydrate Intake (g/kg of body weight) (1kg = 2.2lbs) <4 ------------------------------------------------- 5-6 5-6 ------------------------------------------------- 6-7 7-10 ------------------------------------------------ 7-8 11-14 ----------------------------------------------- 8-9 15-19 ----------------------------------------------- 9-10 20-24 ----------------------------------------------- 10-11 >25 ------------------------------------------------ 11-12 So, for me last week it would 78 X 8-and-a-tad, or about 640g carbs daily. Intriguing! Also, this chart isn't weight-based at all, which seems a bit odd....maybe? Is my carb intake going to be the same as that of the 117-pound, 30-year old woman from my last year's group, who is currently doing about the same training volume as I am? I guess so! SteveB Sorry if I am being dense, but when you comment that this isn't weight-based what does this mean "Carbohydrate Intake (g/kg of body weight)". Doesn't this mean that since I am 198# (198/2.2=90kg), my intake would 90 X __ where yours is 78 X __? I have never gotten this specific with my food intake, but am trying to understand things so I can. Thanks for your feedback. MarkMark, Hope you don't mind me commenting on your question to Steve. My favorite topic....... From what I see, you are correct. When I use Fitzgerald's formula it says I need about 430 carbs per day (assuming I am doing 14 hours per week) which is just at the high end of Carmichael's formula for the prep/build phase. The thing I prefer about Carmichael's periodized nutrition is that when we move beyond build and into the really high intensity training, even though the volume decreases slightly, our need for carbohydrates increases dramatically. Of course we are all different and some people (especially elite athletes) are able to burn fat for fuel at the higher intensities, but the majority of us cannot. I have raced hard and long more than a few times and have never bonked, but I have many friends and acquaintances who have, because they continue to restrict their carbs, either intentionally or unintentionally. My training goals over the past 2 winters has been using a cycling program developed for me by a kinesiologist to increase my abilitiy to burn fats at higher intensity, basically by improving my LT. For some reason, I am better able to do it on the running side. Regarding getting specific, Carmichael says we don't have to be bang on day-to-day, but over a rolling 3-day cycle we should be close to the guidelines. Anne Thank you for your post. Is this as complicated to put into practice as it seems? For instance, I am still hoping to lose 10-12 lbs. From what you post, I'm assuming I should balance my caloric deficit across carbs, fat & protein, and not try and do it mostly with carbs, even though that would be easiest because it comprises the bulk of my caloric intake. What does Carmichael give as an appropriate daily caloric deficit in order to train hard but still lose weight, or is this too individual to have a general guide? I know that I am going to be in the 6-9 hour range for my weekly training volume. I am interested in comments from any group member. Mark |
| 2010-04-30 11:04 PM in reply to: #2829625 |
Extreme Veteran 624 Spring TX | Subject: RE: GrooveTime!group - CLOSED!!! stevebradley - 2010-04-30 8:19 PM LISA - Is it Woodlands you're doing? That's a big-deal kind of race, with about 1000 particpants, according to my rough count. And it's usually the bigger-deal races that like to have bikes in place the night before. Sounds very good.....if it is, in fact, Woodlands. And if so, you're in the water at 7:37, resplendent in a red cap! Bike in place, ready to go. And yes, it is CB&I in the Woodlands. And yes, I'll be in a red cap, in the water, ready to go at 7:37 (well, I can only hope so!). So, I'll be very close to the last one on the course, I'm sure. But, at least the bathrooms will have emptied out and I can sneak in before my wave! And there won't be as many people to pass me up! Looks like the rain may hold off until about 10:00 am ... I couldn't pay too much attention to the details because all I kept hearing was muggy, over and over. Time for bed now. Good luck to everyone! Edited by lufferly 2010-04-30 11:05 PM |
| 2010-05-01 4:41 AM in reply to: #2559115 |
Member 591 | Subject: RE: GrooveTime!group - CLOSED!!! 3:40 am...time to go to the bus. Suddenly, all very real. Thanks STEVE B, and to all the Groove Timers for all your help and support. I'll be trying hard for you today. -S |
| 2010-05-01 5:16 AM in reply to: #2559115 |
| Master 1675 Kitchener | Subject: RE: GrooveTime!group - CLOSED!!! Best of luck to everyone racing today and a great day to everyone else. We are off to Point Pelee to do some birdwatching (probably in the rain)  , but should be fun. |
| 2010-05-01 6:20 AM in reply to: #2827207 |
Extreme Veteran 685 Carver, Massachusetts | Subject: RE: GrooveTime!group - CLOSED!!! latestarter - 2010-04-29 7:11 PM thall0672 - 2010-04-29 6:32 PM latestarter - 2010-04-29 3:17 PM STEVEB and anyone else who is interested. Following is some information on some guidelines for nutrition while training. In these guidelines, do they differentiate between male and female? 180 lb athlete CARBS PROTEIN FAT Calories % Grams % Grams % Grams Foundation 2,800-3,300 65 450-540 13 90-110 22 65-80 Preparation 3,300-3,900 65 540-630 13 110-125 22 80-95 Specialization 4,100-4,600 70 720-810 14 140-160 16 70-80 Transition 2,400-3,000 60 360-450 18 110-125 22 60-75
120 lb athlete CARBS PROTEIN FAT Calories % Grams % Grams % Grams Foundation 1,800-2,200 65 300-360 13 60-75 22 45-55 Preparation 2,200-2,600 65 360-420 13 75-85 22 50-60 Specialization 2,700-3,100 70 480-540 14 95-110 16 50-55 Transition 1,600-2,000 60 240-300 18 75-85 22 40-50 Taken from Chris Carmichael’s Food for Fitness (Foreword by Lance Armstrong) Eat Right to Train Right. Following a periodized nutrition program will keep your body weight nearly constant throughout the year, but will probably notice a decrease from the beginning of Foundation through the end of Transition. I (reluctantly) followed these guidelines a few years ago and was surprised that I had more energy, performed better and still lost a bit of weight. I was kind of freaking out initially, putting that many calories into my body, but now know it works. Too many of us restrict our calories to our detriment.
Thought you might find it useful. No differentiation; strictly by weight. Depending on the volume of training you are doing that day, you may be in the low range or at the upper end. Height would play a part too, I would guess. According to the formulas I need 1320 calories just to exist and in Foundation period, I generally burn 800-1000 which would bring me in about 2200-2300. I do plan to spend the $100 bucks to get tested to see exactly what I burn in carbs, fat and protein. I find this stuff interesting. Anne: What are the definitions of transition, specialization, etc? Thanks! |
| 2010-05-01 7:09 AM in reply to: #2829635 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! Whoa! I'm getting giddy with excitement and anticipation for all four of you - Lisa, Denise, Dwayne, Steve. Let's see, adjusting my mental watch in accordance with time zone math..... Lisa will be taking her first stroke in 37 minutes. Steve will be doing likewise in 54 minutes. Denise will be about an hour after that. Dwayne, depending on his wave, could be starting any time now. WHEEEEEEEE!!!!! Major mojo for you all, to be sure!! |
| 2010-05-01 7:16 AM in reply to: #2829957 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! TRACEY - Just to fill in a gap here until Anne returns from Pelee..... I think "specialization" refers to your nutritional protocol leading up to a particular race or two, or maybe even a full competitive season, while "transition" would cover the off-season. I might use it this way: Foundation: January-March Perparation: April-May Specialization: June-October Transition: November-December But Anne, when she gets back from the world of Carolina Wrens and Blackburnian Warblers, can tell us with much more exactitude. |
| 2010-05-01 7:18 AM in reply to: #2559115 |
Extreme Veteran 685 Carver, Massachusetts | Subject: RE: GrooveTime!group - CLOSED!!! Good luck to all the racers today!! |
| 2010-05-01 7:19 AM in reply to: #2829981 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! TRACEY again - My day will be structured around the BRUINS!!!!!!!! To wit: a bike ride from 10-ish until about 12-ish, allowing 30 minutes for any mechanicals that might come up; game time is at 12:30. And then maybe a run after the game. But from 12:29 until the game ends...........it's me and the BRUINS!!!!!!!! |
| 2010-05-01 7:39 AM in reply to: #2829984 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! Sort of update on DWAYNE.... Waves run every 30 minutes, from 9:30am until 6:00pm, with up to 500 participants per wave. So, there's no telling when he will begin......and when he will rteurn, after the "3.51 hellish miles", during which "clean-shaven chins are highly discouraged". Mercy! |
| 2010-05-01 7:39 AM in reply to: #2830005 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! LISA - SPLASH!!!!!!!! |
| 2010-05-01 8:01 AM in reply to: #2830006 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! The cannon has boomed, and STEVE is off! (Um.....140.59 miles to go! ) |
| 2010-05-01 9:00 AM in reply to: #2830006 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! DENISE - SPLASH!!!! |
| 2010-05-01 9:21 AM in reply to: #2559115 |
Expert 701 Caratunk, Maine | Subject: RE: GrooveTime!group - CLOSED!!! I am so excited for everyone racing this weekend! I found this cool video of the IMSG race course, thought I would share some of the climbing our Steve A will be doing. Beautiful and rugged. Here is the video http://www.youtube.com/watch?v=dx71IrdMpFU&feature=player_embedded |
| 2010-05-01 9:39 AM in reply to: #2830095 |
| New user 388 | Subject: RE: GrooveTime!group - CLOSED!!! Looks like our SteveA did the swim in 1:24:36 for a 2:13/100m!! And out of T1 in 14:25. Edited by smarx 2010-05-01 9:49 AM |
| 2010-05-01 10:09 AM in reply to: #2819371 |
| New user 388 | Subject: RE: GrooveTime!group - CLOSED!!! STEVEB, I think it is the 'side stitch' that I am having. I'd say 2nd or 3rd rib down on the right side. Pressing hard on the area did help in my last run. It went away for a little while and then came back. Probably happened 3 times I'm guessing over a 40 minute run. (One a treadmill pushing my pace.) I did get some Gatorade and have used that the last few times I was running or swimming. In fact, on Thursday I did just that and then had a gel a few minutes prior to getting into the pool and have decided I am not sure if I trust my stop watch or not anymore. I completed the 3x200 in 3:15, 3:22 and 3:18. Yowzers fast!! Then did some 50 sprints at dead on 45 seconds. then as a check I swam a relaxed 200 in my cool down in about 4:00 which also involved me stopping to massage out another calf cramp. So 3:45 or 3:40 for 200m at a slow pace... Next time I swim I intend on having another stopwatch so I can check for accuracy. In regards to your car, up until this spring I deliberately kept my car quite clean inside. To the point that if you looked in the window you would wonder if anyone drives it. Now that I end up with a bike in the car for 5 or 6 days a week my car has turned into a one seater. |
| 2010-05-01 10:13 AM in reply to: #2830146 |
| New user 388 | Subject: RE: GrooveTime!group - CLOSED!!! Here's my hope to all those racing today that they feel great, I've come down with some sort of cold with the fever and congestion and coughing. So even though some condition aren't great I hope you guys all feel great! |
| 2010-05-01 11:14 AM in reply to: #2830073 |
Champion 10618 | Subject: RE: GrooveTime!group - CLOSED!!! LISA...........done? DENISE......done? DWAYNE....done? (begun?) STEVE.......(I won't even ask -- yet!) Along with what Shaun posted above, Steve has made it through the first 22 miles of the bike, which is where the first bit of bike data are recorded. The technology seems to be working swell today, and even with my pokey dial-up I'm getting into Steve's numbers pretty quickly. Cool beans! |
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