TriAya's Group: SHUT like dog on steak, sorry! (Page 14)

SLEEP and WEIGHT LOSS

Hey, hope you're surviving your in-laws ... and their stationary! I will tell you that before I did my best race, when I was supposed to be in prime training time, I was stuck overseas without a lot of training resources (and did my scariest open-water swim ever ... not even dances with sharks like I've done before was like this!). So time off/doing things differently can actually help, not derail, your training. Even if you feel like you're just getting started.

Oh, and another thought about weight loss ... huge correlations between insufficient sleep and inability to lose weight, even if the diet and exercise are good. And what mother of small kids is NOT sleep-deprived???

Athletes need more sleep. How much more is debatable ... but even people who "do well" on seven hours usually do better on eight. How much more so for us!

I know for some of you, especially the busy parents, more sleep is just not an option. But if so ... then at least be kind to yourselves and know that you are doing an awesome job.

Anyway ... the nature of the sleep/weight relationship is complex, but basically, the less sleep you get, the more your metabolism slows down (makes sense--if your body senses you will have to be more active, i.e., have more hours awake, it'll try to get the most use out of every calorie). You're also putting more stress on yourself, and your body shifts into stress mode (it feels like it's being put into an emergency situation), so even more so the body hoards calories.

Wow! Super run and I'm so glad your knee's doing better.

And finally ... (it's not glittering, pooh, but I'm sure you all agree I provide enough pink glitter anyway!)

Wow, Christmas Eve already--is it over yet?????  My kids are nuts.  Here are a couple of pix to entertain you guys today.  I am heading out for a bike ride today, my first since my last tri in September!  It won't be long but it is better than nothing. I hope you are all having fun doing whatever it is you are doing today!!!

Wow, does everybody in this group have gorgeous talented kids???

Oh, wait, yes ... of course.

Hi Everyone!!

I am really sorry I’ve been so out of touch this last WEEK I think it’s been . . . I don’t even have kids, but sure need to find some balance somehow!!  Yikes!  I still want to be a part of this group & am getting my workouts in as I can.  I’ve skimmed a bit & really love seeing what everyone is up to.  Sorry I can’t catch up on everything going on here right now, but I will at least read everything, I promise!!  Mainly I just wanted to stop in today, before heading out again, to wish you all a Merry Christmas!!  So . . .

Merry Christmas!!

A quick FYI – I finally set my training plan up – I’m going to do the end of a swim intensive winter plan & then start on a HIM plan, to end in June . . .  Well, I’m gone the rest of today and all day tomorrow, then crazy busy at work for a couple weeks, but I will do better getting in here more!!

Take Care everyone!

Renee

I hope everyone had a beautiful Christmas day!

What's the post-holiday eating plan? I don't really have one; I'm just going to start out focusing on eating a lot of fruit and veggies this week.

Resist the urge to "train hard" this week to make up for the holidays. Do what's on the plan; do what's reasonable; do it at an aerobic pace.

Thanks for the good advice...I am feeling a huge amount of guilt for the awful food I consumed recently.  I know I just need to let it go and move on....as well as throwing away any bad stuff that is sitting there tempting me.  And I am just going to fall back into my regularly scheduled training plan and go from there.  With my husband home for the next week it is tempting to try to do a whole bunch of extra working out.    I did get some outdoor cycling clothes from Santa (yay!), so if the precipitation stops I can actually ride outside for a change.  The main diet change I am going to do is STOP sugar and refined flour, no fast food, and increase the whole foods and especially smoothies.  I am toying with cutting out dairy altogether again, but probably won't do that until after New Years, realistically.  We have some lovely cheeses that I just have to have once in a while.....life is too short.   

We had a nice Christmas here, a little overindulgent for the kids, but we made everyone come to us so we could just hang out.  It was nice, and it will be a fun week playing with all the new trains, cars, and robots. 

Funny you should say that because I have been wanting to do more, but this week is the taper portion of the plan at least for this month. Hence I just have to follow the plan and all is good. 

By the way I have decided to switch my goal for the April Olympic Triathlon. The Annual Naval Special Warfare Superfrog here in Coronado has just included an international event (1.5km swim, 40km bike, 10km run) called the Superseal and I have chosen that to be my next tri event. Hence next week I will adjust my plan and move it up by two weeks. This event is on April 6th vice the other on April 20th. I will update my goal page later.

I hope everyone had a great Christmas!

Hey everyone!  I'm back from St Louis - had a great time and am finally past the chest cold.

This has left a HUGE gap in my training schedule, when I hit the pool tomorrow, it will have been 10 days since my last workout - YIKES!  that is the longest I've gone without working out for over 4 years -

I had planned on being out over the holidays, but the chest cold was an unexpected twist. 

Time to reassess and figure out what's next.

Hi, all! Great to see everyone checking in. Remember: you had fun over the holidays. No need for the guilt hangover! What joy can you find in training or eating something that's good for you today? And so what if you kibbled on leftover cookies? Crunch on a carrot, that'll cancel it out ... not really, but it'll give you the good nutrients and perhaps replace what would be another cookie.

It's all about today, and it's all about the fun. Hang on to both! It's all we've got.

Hector: Superseal? Woooohoooo! Now that's some serious shmyte ... and you will fit right in with all the super tri-hotties. You've worked very hard. Oh, and take taper seriously ... you know what they say, you can't build more fitness for the race at this point, but you can sure ruin it.

Beth: happy you're back safe and sound. And I like ease ... as in easing back into things ... aaaaah ... especially since you are one busy lady!!!

I promise I will stick to the plan. However I will have to re-adjust to the 16 week plan and set it up so I start on the 14th week as the date will be April 6. Also I have decided to just focus on this event and remove all others. Between full time job, full time school, Inflatable bouncer business, and my training schedule it's getting hard to find any time for anything else.

I eased back in with a 1500 yd swim - felt good, but I have to say it made me tired - still not back at 100% from my cold or whatever it was

Yay, Hector and Beth! You guys are the champs of reason, I tell ya. One day I will figure out time management, balance, easing into things ... until then, I'm just really glad I have you around .

Cat "eased back" in with a 4000m swim after her illness! Sounds like something I would do. I will say, however, after a very tough day yesterday and a hellava time trying to get through workouts, I'm modifying my schedule today--was supposed to be a hard swim/run brick and I'm making it a long but easy swim. Oh, and if it winds up not that long I ain't gonna kick myself in the pants, either.

There are a few hundred good reasons to have a training plan and follow it, and my coach made a really good point about plans and intensities being a "speed limit." It's suggested you follow it, but going over it can get you into trouble. Going too far under it will, too, but when in doubt, the best policy is to go a little bit under the plan.

Beth, good to hear your doing better. I think i'm coming down with something now. I had almost no sleep last night and i feel like I have a cold now. I guess i will go home and sleep once I'm done at work. 30 more minutes to go.

Oh no! Rest well and I hope you feel better soon. Just post around BT a few times and that 30 minutes will pass like melted butter .

Yikes!  4000 is not easing in -all I can say is with age comes experience and with experience comes reason (sometimes - LOL)

I still have 14,000 yds to get in b4 the end of the month (12,500 after today)- my plan is

• Thurs - 1500
• Fri - 2000
• Sat - 2500
• Sun - 4000
• Mon - 2000
• Tues - 2000

I think this should be a good approach - then it's on to full training in all disciplines - Yaay! 

bummer!  Get plenty of rest and don't push it too soon, let your body recover

hope you feel better soon

Looks pretty good ... you had some killer volume going before you got sick, so it shouldn't be too bad to pick back up, especially if you do LSD . (That's Long Steady Distance in case anyone else thinks Bethie has too much fun ... well, she does, but not that way).

I assume "full training in all disciplines" is not going to commence on Wednesday, I hope??? Like, a Bethie Break as opposed to a Scout break?

Actually, I'm not even going to do the swim--for mind and body health I need a clean house more than I need to swim. In the spirit of "something is better than nothing" I'm walking to work and back.

If you need to modify your schedule/workouts, generally, it's best to shorten/drop workouts that you are good at. I know, I know, it's obvious, but since those are the ones I least WANT to drop, I need to remind myself those are the ones I don't need as much practice at.

LMAO!!!!

yep, we will take a break - I'll be taking tuesday off and have really light workouts scheduled starting on wed

easing in - that's my current mantra - coming off of my foot injury - you can bet I'm not going to risk going backward