KathyG's 2012 Awesome Mentor Group-Full up (Page 15)

What would you do without TV?

Enjoy your 7.5 hours on trainer next two days. I love you can see a whole season of a show over the weekend. We just got Netflix so would see how easy it would be to do. Have you watched Lie to Me? I watched 2 seasons over 3 days after surgery.

Hi all

Back from my bike ride which ended up a walk as I got a flat.  I have been very lucky and this is my first so I will start wrenching my own bike later today!  Very annoying as it was the first time out after a service. It was the bad end to a bad ride; it's hot and I just felt really sluggish.  My new bike shoes (Specialized Embers) aren't any improvement on my old ones, my left foot still went numb after 20 minutes - anyone else have this problem? I'm gutted after spending all that money to still have the problem.

Steffi, great work on the weight loss.  We had a great talk this week by a sports nutritionist.  His take home message was "carbohydrates are king".  It was really interesting - we got lots of figures about how much to consume before and after training.  I find it very hard to eat before a workout so he suggested a fruit smoothie last thing at night to top up my glycogen ready for the morning.  Didn't work last night, I had a mango smoothie and still felt yeuch but that could just be the heat.  Kathy, I've just started using the Nuuc tablets - I can't tolerate Gatorade and similar drinks and have been making my own with just sugar.  The nutritionist suggested making up a mix of 2:1 glucose:fructose as this allows you to absorb more glucose.  This hasn't been a problem for me because I only do short races.

We had the most amazing storm hear yesterday, incredible thunder and lightning - 4 people got struck by lightning.  

have a great weekend!

dp 

Numb feet.....have you tried moving your cleat back farther toward your arch of your foot? I used to have it happen when riding longer than 4 hours if it was hot. I tried a bunch of different things, had custom made orthotics which help. Still at IMFL last year I rode for awhile with my right foot on top of my shoe.

Wrenching.....thinking of taking Park Tool class which is 12 hours of hands on that teaches you how to tune your bike with a class size of 1-4 students. I think I will take it...hike from home but long term will save me money.  I have learned things from videos...it get things but somethings take me a few times of doing it until I feel confident.

Lucky you to have a bike fairy.  I wish I had one as well.

Joblin-How the heck do you swim outdoors all winter in Iceland?  Really?  You disrobe in subzero temps?  Is there shelter?  Way to go on your weight loss.  Feels so rewarding!

We have a bike fairy, too!  And a laundry fairy, a dishes fairy, a tooth fairy.  Who would have thought?

The nutrition tips are great.  I have not thought about food at all. 

Didn't get my run in today.  Way to hectic at work putting out fires.  Tomorrow I hope to spin and swim.  Running solo this weekend with hubby and son at a Boy Scout camping trip.

x2, check your cleat position, and or spacing of actual pedal. I used to get numb left foot. When I went for a fit they did a cleat positioning/fitting as well, and I also ended up with a shim between the crank and the pedal. No more numb foot.

If you have cartridge bottom bracket and the right tools the cranks are actually pretty easy to un/install. Hands on really is the best way - the class was good, but it was really building a bike from frame up and making mistakes along the way that taught me the most.

Steffi: congrats on the weight loss! I would love to swim outdoors (if heated pool of course)!

kiri

thanks guys, I will try moving the cleat and see if that helps.  

Kathy, I always carry a spare tube and pump, luckily this happened about 300m from home which is good because the spare tube doesn't have a long enough valve stem for my new bike wheels.  So very serendipitous and a lesson to be better prepared.

Steffi, wow an outdoor pool in the north in winter, that is seriously amazingl.  I love swimming here in the outdoor pool on a cold winter's evening when the steam is really thick.  As winter here means about 6C in the evening (it once got to 0.5C and it was all over the media), I just can't begin to imagine what it must be like with you.

I have found the bit of paper I scribbled notes from the nutrition seminar.

- training anything more than 1 hours a day, diet should include 5-7g/kg/day of carbohydrate.  If trying to lose weight, or this amount leads to weight gain, calorie deficit should come from fat.

- before exercise 1-2g/kg 1-2 hours beforehand, if no time, or can't face food, eat what you can.  The body will adapt over time and feel more comfortable.  Apparently, you have to train your guts as well as your body.

- during endurance training, 30-60g carboydrate per hour with 60g being the most the body can absorb.  However if fructose is included at a ration of 2:1 glucose:fructose, the body can absorb 90g per hour.

-recovery 1-1.2g/kg carbohydrate within 30-60 mins post workout and yes, he said chocolate milk was about the best thing you can consume post training.

Kelly, that nutrition plan is brilliant, I never thought of having apple sauce, that is maybe one thing I could stomach!  

Completely blew out tonight. Got home after work and had fun with the fam.  Movie night - Lion King. First time Ava or I has seen it. Afterwards read Ava a bedtime story and once again crashed out for an hour. Zero energy tonight for a workout. The fam is going shopping tomorrow so I'll get in a trainer ride and some gym time later. Not sure if I'll make up the run I missed.

I have greatly enjoyed all of the posts here and have learned a great deal. Thank you!

Mike, what has worked for me is pop tarts, gu gels, gu chomps/clif shot bloks and for the drink I do water with NUUN.  I also sweat a lot and take a salt pill every hour.  I tried the power bars but they were to thick to eat while riding.  This year I have found the peanut butter and honey uncrustables and am currently in the testing mode of eating from swimming to biking.   

I also like the idea of the apple sauce and will try that as well. 

Try several variations and see what works for you.

Kathy - love the trainer ideas.

Had to abandon my run about 30 seconds into it today. It was starting to snow (and will all day), but no biggie, I thought. Turns out the small bit we had yesterday was frozen to the road, and I had zero footing. after nearly falling twice, I came to my senses, and walked home (not far!).  Of course, now I think I should have just gotten up earlier, gone to the gym for a swim and a treadmill run, and still do my trainer ride tonight. At least I can do the trainer tonight.  tomorrow AM I'll get up and do the swim/run at the gym. In the meantime, the wife has me stripping wallpaper in the dining room as part of her winter house do-over plans.

It depends on where I am.  If I am at the Y I just listen to my ipod and watch the tv there. 

At home I have a lap top loaded with bike races/workouts from sufferfest.  The music on these videos are great, but I have to admit the guys that you are watching, chasing and riding with are even better!  These videos will work you out in an hour and really makes the trainer rides go by fast. 

I also do isolated leg training that works on smoothing out cadence.  Like Kathy stated, I also do increased RPMs for a workout...this breaks up the workout and gives you something to focus on.

Here's an interesting article about peanutbutter and racing:

http://kropelnicki.com/?p=146

T1-we love Lion King!  It came out when my oldest daughter was about two and she was obsessed with it for the longest time. We have recycled the joy of that move through the other four kids.  Last summer I drove the three younger girls from MN to NH and I think we watched/listened to LK nonstop for about 20 hours of the drive each way.  Sounds like you had a terrific family night.

OwlGirl-did you finish 2.5 hours on the bike trainer?  Can't imagine going that long.  So impressed!

Kaburns- how do you have time for such long rides?  Do you do it continuously?  Are you on an indoor trainer or outside?  Outside makes sense but it sounds like agony indoors.  My kids would never leave me along that long.  Do you start at 5:00 a.m.?

Today was a good start on training.  Spun 15 then hopped on the mill to try a transition and ran two miles.  Felt good.  Hit the pool for only 25 laps while the little one had her swimming lesson.  All in all it felt good to get the bod moving.  I think I am finally kicking my cold.  After I was done I ate a greek yogurt.  Figure it has no fat and lots of protein.

The nutrition information is good.  So very different from a marathon plan where one may take a couple of GUs and call it a day.  Never thought about the need to eat all along the way.  Kathy when I read your nutrition plan and that you try and eat every 25' or so I thought, "really, every 25 feet you eat!"  Then it dawned on me that in tri lingo that must be miles, right?  Too funny what a newbie doesn't know or understand. 

Hey Kelly thanks for the link to the Jesse's post. That pretty much sums up my experience with trying both peanut butter and oatmeal as fuel. The only thing I really have to add is that sometimes we get wound around the axle by the idea that food is always "fuel" or "nutrition." Sometimes food is, well, just food. Every now and again I will grab a spoonful of peanut butter before a LSD run just for the reasons that Jesse counsels against it: I just need a little something solid and slow to digest to sit in my stomach. But just a little bit - not much. More often though I will grab a handful of nuts.

what I found to be the most provocative part of Jesse's post is what reads like his recommendation to consume "sports drink all day" as opposed to water.  Now that sounds like advice that I personally find tough to stomach. Pun intended, of course.

Jesse counsel sports drink all day during races -- no water.  It took a while to get used to but I don't drink water on course any more (and also haven't had any GI issues since I've followed Jesse's plan). 

Ah, got it - race day - from the post I thought he meant just during any old regular day.

Yes, I can see that - I admit I don't drink much water at all during races at least during the bike portion, and only take sports drink with me when bike training. I keep about half a bottle of water with me on the bike during a race in order to take a swig here and there when I eat a gel and for basic "hygiene" purposes. During the run I lay off the sports drink for the most part and go with water only however. Even though I have found this works very well for me I very well could be an outlier. Last year at one super-hot half I did in June the only thing that was cold on the course was Heed - the water was being distributed out of big jugs that were air-temperature. I had no problem dumping the Heed over my head on a number of occasions. During that particular race I will admit that sport drink worked much better than water even for me, at least in that application!

owl_girl - 2012-01-21 3:19 PM 2 hour 40 minute trainer ride DONE!!!!! 

Nice!