Ernesto's group (5th season) - Closed (Page 16)

Ernesto/group--Happy New Year,

I will be updating my logs to the site and getting in on the January challenge, soon...

Thanks for the advice on the Big book--I have purchased and enjoy reading so far

I wanted to ask some swimming type questions regarding distance swimming.  Currently training for full IM in Texas this spring.   This is my first IM distance race--been following Fink's Iron Fit training regimen (30 wk intermediate).  Swimming and bike are my big weak points.... Last weekI did my second 2500 yd straight swim.  I will have to update my logs for everyone to see but I completed this in 50 minutes (1:55/100yd). My problem is that at about 800-1000 yds I start to get some sort of stomach ache.  When this occurs it becomes bothersome enough that I have desire to stop... I resorted to doing a 50 yd backstroke segment during this time which seemed to help alot.  I also had to do this on another occaision after about 2000 yds.  Both times these "breaks" seemed to help significantly.... I am new to this stuff but I am concerned about these events.  I feel that I should be able to push thru these issues as I have done OK with the training program so far.  Any advice on long distance swims?  Is there a good way of distracting yourself from the monotony? What are you guys doing nutrition wise?  (on my first swim I drank alot of powerade and 2 cliff bars--this time just a 2 small energy bars without liquid... I thought that the powerade may have contributed to my first stomach ache)  Are there any tricks or techniques when you feel a stomach ache or your form breaking down?  Do people do backstroke during the swim in the IM??  Should I start doing more distance swims in addition to the program swimming?

Thanks so much Augg

45' dreadmill + 30' drainer.

As a brief answer to your questions, for the monotony, have you tried waterproof headphones?  There are several brands that work pretty well.  I find those help tremendously.

I question why you try to take "nutrition" during your swim.  For distances up to 5k I never take any "nutrition" other than an occasional break for water between sets when I'm in the pool and never during a straight swim.  I have not done a full iron distance race, but those I know who have don't normally take anything until T-1 or later.  This could possibly (probably) be causing your stomach issues.

As far as your stroke during the race, you want to keep your form as streamlined as possible.  That's why you practice it, but in reality, you're going to do what you need to get through that portion of the event.  I have seen very experienced swimmers dog paddling to keep afloat during an exceptionally brutal swim.

Other swimmers want to weigh in here?

Another word of advice here is that times and distance in your logs are somewhat hard to analyze without more data.  Heart rate around here is the gold standard of effort so I'd encourage everyone to get a heart rate monitor for bike and run use and log it. For the bike, cadence is extremely useful as well (and if you can afford it power is the best measure of effort).

Also, for those of you with a Garmin, it is much easier often times to post your link from Garmin Connect in your logs so that we can see the data behind the workout.  Just make sure your Garmin Connect settings are set for public view.

I'm new to this place like I said so please forgive until I get the kinks worked out. I included HR data with my initial post earlier but I don't see any data like that in the leader board. Here are links to my Strava uploads, plenty of data there. Trying to keep these workouts in the base zone 1 and 2 but impossible at times. Hope these links work.

Run

Ride

Joe left me out but I'll try not to take it personally 

Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Greg Swim 1- Bike 1- Run 0 - Rest 0 - Total 2 Time 01:48:00 
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31 ?
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00 
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00 
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15 
MarkSwim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00 
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14 
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30 
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20 
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29 
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53 
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 1  Time 1:10:59

Cleaning up the list and putting everybody in the right order:

Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Greg Swim 1- Bike 1- Run 0 - Rest 0 - Total 2 Time 01:48:00
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2  Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
MarkSwim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

3 mile easy run. Hot and humid! Somebody tell the weatherman is January 1st!

Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Greg Swim 1- Bike 1- Run 0 - Rest 0 - Total 2 Time 01:48:00
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2  Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Samy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:37:24
Mark Swim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

Great to see everyone joining the challenge, it seems like its going to be a great 2013!

After a long night of partying down here in Guatemala to celebrate the New Year, thanks to the challenge I was able find the motivation to get out for the 1st run of the year.  I did a tough 15 mile run in beautiful lake Atitlan with 2000 ft of climbing (perfect hangover killer) and am now paying for it 

Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Greg Swim 1- Bike 1- Run 0 - Rest 0 - Total 2 Time 01:48:00 
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2  Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00 
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00 
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15 
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Samy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:37:24
Mark Swim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00 
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14 
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30 
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20 
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

2012 Totals

Bike: 1,143 mi - 68 h 38 min
Run: 479 mi - 97 h 38 min
Swim: 83,657 yrds - 35 h 39 min

1st triathlon, 1st Olympic (4 sprints and 1 Oly total)

Thanks to Ernesto and the E-gang for the constant motivation and information. I could go over the many benefits that I derived from this group, but the main one your help in helping me fall in love (and addiction) with triathlons (the races, training, everything).

2013 goals:

I was able to finally update my logs and am happy to see my progress in 2012 (2nd year doing triathlons), including completing my 1st full Ironman tri, and the positive influence from Ernesto and friends from this group.  Looking forward to making the most out of 2013 with this group!

2012 totals

Bike:223h 24m 26s  - 3,752.54 Mi

Run:244h 59m 46s  - 1,615.78 Mi

Swim:79h 52m 51s  - 224544.9 M

That is a total of 548 hrs.  I'm trying to score some good points with the family to have the same level of support for 2013!

Well, 0 degrees is neither cold nor hot, isn't it?

Well...the worst part is not being able to profit from it and get in the pool. How soon can you go swimming after road rash? Tempting to give it a try this week, but I think will wait another week just to be on the safe side.

Easy run along Waikiki Beach then a thirty minute open water swim.

Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Greg Swim 1- Bike 1- Run 0 - Rest 0 - Total 2 Time 01:48:00 
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2  Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00 
Chris M Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 1:14:05
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00 
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15 
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Samy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:37:24
Mark Swim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00 
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14 
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30 
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20 
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

A 12k run this moirning. This was the slowest run for a long time over this distance. Was determined to go at MAF of lower and in the first half it sort of worked. Second half on the way back was not so easy to do it and HR went up to 140. Heat of course had something to do with it. Well, at least I tried.

Swim 50:44 mins and a run 46:00 mins, you've gotta love these summers days off work. Water was pretty choppy which made it a bit interesting but the water was pretty clear, so lots of fish to look at. Surf reentry was fun.

Run was just an easy one trying to stay under my MAF. HRM played up all the way out. Would stay on 163 for quite a while regardless of what I did and then later stayed on about 87 regardless. Don't know what that was about. So I just went for an easy run.

Greg Swim 2- Bike 1- Run 1 - Rest 0 - Total 4 Time 01:48:00
Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Mark Swim 0- Bike 1- Run 1 - Rest 0 - Total 2 Time 01:45:00
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00
Chris M Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 1:14:05
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15
Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Samy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:37:24
Mark Swim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30
Derek Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:20
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

60 minutes on the Trainer.  4 X 10' Intervals @ 100% FTP w/ 2' RBI
Followed by a 30 minute brick on the ol' treadmill.  Hitting the pool at lunch.

Greg Swim 2- Bike 1- Run 1 - Rest 0 - Total 4 Time 01:48:00
Derek Swim 0 - Bike 1 - Run 2 - Rest 0 - Total 3 Time 02:01:24
Harry Swim 0- Bike 1-Run 1-Rest 0-Total 2 Time 2:27:07
Trevor Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 2:01:53
Mark Swim 0- Bike 1- Run 1 - Rest 0 - Total 2 Time 01:45:00
Robert Swim 0 - Bike 1 - Run - 1 - Rest 0 - Total 2 Time 01:30:06
Mitch Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 01:28:31
Joe Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:15:00
Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59
Scott Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:00:00
Chris M Swim 1 - Bike 0 - Run 1 - Rest 0 - Total 2 Time 1:14:05
Ernesto Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 2:42:39
Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05
Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00
John Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:20:00
Jim Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:19:15
Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16
Randy Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:40:00
Samy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:37:24
Mark Swim 0- Bike 1- Run 0 - Rest 0 - Total 1 Time 00:35:00
Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
Jordan Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:33:14
James Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 00:32:30
Barry Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:31:29

60' drainer

Got in my New Year's Day race, the Polar Dash half marathon.  It was absolutely brutal out, never again!  Depending on who you asked it was somewhere between -4 and 0 at the start.  I didn't think the cold would slow me down much, but each breath was just cold, thin air that didn't seem to be helping.  And it didn't help that any evaporated sweat or breath immediately froze wherever it landed, so I looked like a skinny snowman running out there.  Glad that's done.