Scottt's Group - Closed (Page 14)

Hey guys. I'm still around just deep in the thick of things over here. I'm going through some major life changes and I tried to keep up the training but it's just taken a back seat to life right now. Up until last week I was still planning on toeing the line tomorrow but the reality is I just don't think I should. I'm thinking that the risk of injury is just to great and I don't want that to happen as I do plan on trying to get on board with the plan that starts in two weeks. I have been sporadically working out but just not posting it.

I have limited access to the internet at work which hinders things and with me moved out of the house and trying to make as much time for the kids as I can, posting has been way on the back burner. I'm trying to get in the mind set so that in a few weeks I'll make a full come back. I honestly think it will help my psyche if I can do it.

I hope everyone is doing well and apologize for my abscence.

Welcome back Fi.  Sorry to hear about your back.

Unfortunately the attrition is common, especially with the size of group we started with.  We obviously have a strong core group who participates and that is who will benefit from the support the most.

If nobody has specific questions to drive my next discussion topic, I could prepare something on race/transition etiquette or training intensities or running technique.  Let me know what you are most interested in.

Marcia,

Sorry it took me a while on your question(s)...

Non-doctor's opinion:

Your body is adapting.  You are working it "hard" (harder than historical) and it needs time to adapt.  Most of us have the mind from when we were 18 and think we are the energizer bunny.  Well, I hate to break to all of you, YOU'RE NOT!

At some point your body needs to recharge.  A day off now and then is a MUST.  I fought the sleep thing for a while, too.  7 hours is good for me because I used to survive on 5-5.5 hours, so this is a bit step forward.  I often am in bed for an hour or so before falling alsleep, so that is additional rest time.

Experiment with working out at alternative times of day.  Some people (like me) can work out at 10:00p.m. and easily fall asleep after cooling down, while others are wired for hours.

Nutrition can have a profound effect of how you feel.  Eat enough to fuel your normal life.  Refuel well after long workouts and avoid eating (other than a small protien-rich snack, like nuts or yogurt) after dinner.

Life balance is really the main topic I see in your message.  That is something you probably struggle with more than those around you.  It is a good thing that you are aware of how your chosen sport (hobby) effects those around you.  Hopefully you can head off any problems before they become problems.

It becomes about priorities...family is first, then you choose what comes next.  I tell you, my circle of friends did morph toward tri (and other athlete) friends over time because they "get" it.  It helps me that my wife has raced a little bit.  She doesn't totally get it, but she tries.  She is amazingly supportive.  We make a good team.  Often, the second I roll back into the garage after a long ride, we hand off and she goes and does something she needs to do and I'm back on dad duty.  I work out early (for me) mornings and late nights, as much as possible, to keep the family impact light, but weekend mornings are pretty shot.  This works for us, but may not work for others.

Communicate honestly.  I don't have a magic answer.

Transitions 101:

1st Rule- Keep it simple
2nd Rule- Do what keeps you comfortable/happy

Good transitions give you FREE time back.  Well executed transitions don't take any extra fitness, just practice and organization.

Where?

If you are picky about where your spot is, arrive early (Unless individual spots are assigned).  Most races have assigned areas by waves or age groups, but your actual specific spot is first come-first taken.  Some race have open transition areas that allow you to rack wherever you would like.

End positions alway go first since they are easier to find and slightly closer to the INs/OUTs.  Many people use chalk, balloons and other means of marking their position or the way to their position.  I often look for markings that other people put in place and work off those.  Always know how many racks from the INs or OUTs you are.

Take the space you need, no more.  A good rule of thumb is a small, brightly-colored bath towel (not a beach towel), laid so you bike's front wheel, your bag, and all you stuff are on it, next to your bike.  The towel should not extent beyond your front wheel into the aisle.

Be aware late comers may try to squeeze in where there is not really room.  Hopefully not, if everyone leaves the space they don't need open.  Be accomodating, but don't let anyone muscle you into a compromising situation.  If they complain, urge them to get there earlier next time.

How?

This is where "Keep it Simple" is big!  The less you have to deal with, the less you have to do and the less you have the possibility of forgetting.

Place your bag toward the back (under the rack), out of the way.  For a standard order race, place you bike stuff in front and your run stuff behind, leaving a space for your wet wetsuit in front of your bag.

Bike Stuff: Helmet, shoes, socks(if needed), sunglasses, extra clothing, race belt w/ number(some races), nutrition.  Assuming you don't put your shoes in your pedals (advanced move)...wetsuit off, socks on (if needed), shoes on, clothes/glasses on, helmet on, put nutrition in pocket, GO.  You can save time by not using socks (highly recommended at all distances), taping glasses to top tube of bike, taping gels(nutrition) to top tube of bike (or Bento Box..1/2IM & IM).  Of course, you would already have any bottles of liquid nutrition in cages on your bike frame.

Run Stuff: Shoes, socks(recommended for 1/2IM & IM), race belt w/ number, hat, nutrition.  Rack bike, helmet off, socks on(if needed) and if you don't already have them on for the bike, shoes on , pick up race belt, hat and nutrition (have in one baggie) and GO.  Put on hat, race belt and put nutrition in your pocket(s) while you run.

Additional Tips/Tricks

Swim to Bike: BodyGlide or Pam on your ankles helps the wetsuit off.  When running to T1, take off your goggles and place them in your cap...pull your arms out of your wetsit sleeves, but let go of your cap/goggles in one sleeve and leave them there.  That way you don't have to find a place for them and put them down.  Try to place your wetsuit towand the back of your towel, in front of your bag.  Know that if you drape it over the rack, someone may move it with their bike or rack their bike on top of it when they come in off the bike.  If you need to wash off your feet, have a bottle of water on your towel, ready.  Buckets/tubs get knocked over (you won't make any friends) and unless you are the first one back, most likely someone else will use it before you.

Bike to Run: Elastic laces are the bomb.  Pull on shoes like slippers.  In longer distances your feet swell, so you avoid shoes tightening up or having to stop to adjust laces.  If you are putting on socks, have them separated, one in each shoe, ready to grab.  A little powder helps them go an a little easier.

Taking nutrition in transition is a waste of time.  The bike is the time to take nutrition without sacrificing any time.  So, take whatever you wanted to take in T1 once you are up to speed and comfortable on the bike and take whatever you are temped to take in T2 just before getting off the bike.

Don't sit down unless you need to to put on socks/shoes.

Don't rush.  Be quick and deliberate.  Have a system, practice it and do it the same every time.