Scottt's Group - Closed (Page 16)

I concur on everything already said.  The most useful aspect of the HRM during a race is to make sure you don't go too hard, too early.  Just remember, most peoples' HR will be 5-8 bpm higher on race day, just because of the adrenaline and hype.  Keep this in mind.  If you want to stay at an effort level that yields a HR of 155 in training, let that drift up to 160 during the race.  You RPE should be about the same.

I'd wear your strap/watch in the swim, but it really does not become usefull until the run into T1.  One less this to have to put on.

Tri shorts are the ticket.  That's all I've worn up through all my 70.3s and what I plan for my IM.  By the end of 112 miles I expect no shorts will be "comfortable".

Marcia,

You definitely need to "teach" your body to accept food/liquids, especially on the bike.  That is your best opportunity to take in nutrition and your body is the most accepting of it.

If you are not going to/can't eat before, then you pretty much need to start right away when you get on the bike (for workouts over 90 min).  Liquids are normally the easiest on the gut, however, they may not be as satifying.  Try to get in some solids (+ water) early in the ride and slowly change over to liquids later.

As far as carrying it all...Gels + water is the simplest and most compact.  Then the various drinks are next.  Most people like some variety, thus the plethora of blocks, bars, etc.  Your use of these is based upon personal preference and taste, not need.

Start by trying to get in 150-200 cal/hr.  As you train your gut, you may be able to get up toward 300-400 cal/hr.  Anything above this can't be absorbed anyway.

Regardless of calorie contect, the 1st priority is hydration.  If you lose steam during a ride of less than 2.5 hours, hydration is 99.9% the issue.  Very few people would burn through their glycogen stores (on the bike during training) in less than that.

Drink/eat early and often!

I hope this helps!

Marcia,

I think your nutrition this weekend is a good data point and gives you clues as to what your next step should be.  Thanks for the detailed desciption of how you felt.  It helps a lot.

200 cal before and 100 cal/hr during is definitely on the low side, so I have little doubt your body was saying "I'm hungry!".  Next time out try upping it to 150 cal/hr.  You might also experiment with a diluted sports drink.  Most people absorb them better that straight water and find them somewhat more satifying.  Additionally, this would give you another vehicle to ingest some calories.

Even when you are trying to lose weight, "during"  is the one time not to skimp on fuel.

My experience with Gatorade has not been great either.  Often times in races they seem to mix it way to concentrated for my taste (and my stomach's tolerance).  If I take G or GE on the course I will almost always chase it with water.

I tend to use drinks that use maltodextrin as their primary sugar component, like Infinit, Accelerade, Hammer (Heed), etc.

Agreed that electrolytes are not an issue in shorter races, but keeping hydrated is an issue once you start approaching 90 min.

I just got done with a bike ride and Iam wandering how to increase my speed.  Is it something Iam doing?  I avergaed 17mph and was wandering how to increase average speed.  Is it a condition issue or am I not pushing myself hard enough or not working my gears to there fullest?

Any thoughts on this would be appreciated. 

Shawn,

I need more info...

In your log, you state x time for y miles.  Is that just moving time or entire clock time?  What is your average RPE during the ride.  What is your Max RPE during the ride.

Given your total amount of riding and newness to the sport 17mph is very respectable.  Don't beat yourself up so much.  Endurance sports are something you have to do a lot and do some more.  There is a reason 40 somethings remain competitive.  You are and will be in the steep part of the improvement curve for a long while.

Simple answer...ride more.

Sightly more complex answer...ride more and vary your pace from time to time.

For cooler weather, a pair of leg warmers is very handy and can be removed when it warms up (they look like tights under shorts).  If you know it will be cool the entire ride, a pair of cycling tights is great.  They are like shorts but are full length.  I don't really recommend tights under shorts, as your chamois won't work like it is supposed to.  Additionally, the seams in the crotch of the tights may be irritating.

Out here, there are a few women in the roadie groups, but very few.  In generally I see them riding together.  We have many strong girls that ride on the group tri rides regularly.

I think the "older guy thing" is fairly universal.  Not positive of the reason.  I suspect it is because cycling is easier on our old bones than running. 

Scott,

How about a little info on running technique.  My weak point of the tri's are gonna be the running part.  I have never been a runner and it will be my least favorite part.  I dont mind running but it seems like some days Iam going backwards.  I'am a heel striker and have been trying to pay closer attention to my running.  Any info will be appreciated.

Shawn,

I'll work on that and post tonight or tomorrow.