MightyMojoMentorGroup -- (Full House!) (Page 160)

I'm all for pushing each other

My favorite thing about HEED is it's so much less sugary then some of the other products. I love my sweets but I get sick of sugar on long training days!

Is your race Saturday or Sunday?

Not a shooting pain, but a pain none  the less in addition to tightness. The pain went away when I stopped running. I have some lingering discomfort in my foot/ankle as well.

My race is Sunday, JULY 8th.   We are driving to Edmonton via the U.S. and getting into Edmonton on the 5th. 

That's what I thought! When you were talking about leaving today I got confused

STEVE - Forgot to answer your question about my HR zones. The easy way to look at it is within the Garmin site in the big Details box on the left next to where it says Heart Rate are three options: bpm, % of Max, and Zones. If you click on Zones, it chages the chart on the right to correspond to my personal HR Zones. Another useful tweak is to click the Average box next to where it says Charts on the right side of the screen. That will graph a line corresponding to average Pace and HR on the respective charts.

For running, my zones are:

GANG!

Gonna bounce around some, trying not to miss anything in the process.  I know this is risky....but i'm just feeling capricious right now.

Onwards!

JEFF -

That the buttock/leg pain stops when you stop running is a good thing, I think, concerning sciatica.  I believe sciatica can be there at any time, although I will try to remember to check into that.

I have yet to contract a bout of sciatica....and sure don't want to, either.  Some people wprk through it quickly, while others can take months, and at its worst it is close to debilitating.  Thanks, but no thanks!

Keep me posted on how (and what) it's doing, okay?

ANNE -

Eek! Ack!  I had failed to connect the dots about Edmonton, not being aware you were leaving so soon.  Argh!

Going through Sarnia, eh?  And then what route?  Had I known you were doing it through the states, I would've come up with some must-see stuff for you.  Right now i'll just say that if you are going through Lansing, and if either of you are music freaks, stop in at Elderly Instruments.  And then if you are going south along the eastern edge of Lake Michigan, between Benton Harbor, MI, and Charleston, IN, parts of the Michigan Dunes are really nice -- but you might have to search for the more pristine parts.  I have satyed in the main campground twice, when I have done Chicago Triathlon ('03 and '08), and it's decent.  The raccoons are overly friendly, which is a nuisance, but for a big cmpgrnd it's pretty quiet.  But IMHO, that is characteristic of cmpgrnds in the U.S., where people are much more respectful than in Canada, where too many people feel that "camping" equals "partying".  Such thoughlessly boorish behavior north of the border!

Chicago is wonderful, especialy the museums.  Traffic can be atrocious,  but once in the city, it is divine. 

Terrific response to DAVE, by the by.  And, i will get back to you later about your own recent carrying-ons!

GEORGE -

Brace yourself -- I'm going to be a nag!

For the stuff you are doing, low levels of carbohydrates are a limiter for you.  It will really and truly help your performances (and overall enjoyment of the activities) if you can find some reliable form of "quality" carbohydrate to use throughout your workouts and races.  It can come in the form of drinks, gels, bars -- all of which I mention first here because they are so easy to use and have been formulated, at least in part, to enhance endurance activities.  Then there are the "other" carbs, but which work well but are generally not as easily "portable".  I mentioned some yesterday, you added some today.  those will help, but might not get the job done as well as drinks/gels/bars.

Some thoughts:

Go to www.hammernutrition.com and search for their basic information on carbohydrates -- it might be prosaically titled Carbohydrates 101.  It'll give you lots to think about, but mostly it will enforce the truth that carbs are our fuel when we do endurance activities -- without out, or with limited amounts of it, we can risk the equivalent of "running on fumes".

When you say that gels haven't piqued yoru interest yet, does that mean that you gag when you ingest them, or that they just don't excite you.  If it's the former, then that's a problem (but one worth trying to work through).  If it's the latter, then think of it in the way that your parents used to tell you to eat your vegetables, that they're good for you.  In this instance, though, I'm saying that if they are edible, but nothing that you look forward to --- eat'em anyhow!  I will conjure up Bob Dylan here and his line "You know what you want, but I know what you need."  I hear you that you want oreos and fruit leathers......but I'm saying that what you need is a better source of carbs that won't leave you at risk of dreaded "sugar crash".

Check out the glycemic index -- there are about nine thousand of them on line.  There is a lot of discussion about where on the index endurance people should browse, but in essence it is best to avoid too much stuff at the high end of the index.

Back to sugars, i'll just say for now that quality carbs will have more maltodextrin and far less glucose and fructose as sugar sources.  The latter are fast-releasers, which is good on the short term but potential murderous as an even continues.   As a small digression here, I'll say that I LOVE cola at run aid stations at half-irons and irons, but the caveat to that is that once one starts doing cola, it is IMPERATIVE that they continue right until the finish line.  The effect of a sugar-crash can be devastating, and if a race says it will serve cola at aid stations I will WITHOUT FAIL email the RD to make sure it will be at every aid station after the first one at which it is offered.

So, one of the good things about the formulated carb products is that they mostly use maltodextrin, or that along with one of the more simple sugars.  Oreos and fruit leathers probably use only simple sugars; I will try to check that out.

Sorry to be a grumpy old man, but it's just that it's obvious to me that you aren't fueling as well as you might.  And for some people, an overhaul of their fuleing strategy can make a massive difference in how they perform, and alos just how much better they feel while in the process of working out or racing.  Think about it, eh?

Hmmm.  Not sure what color I'm using anymore, or how to get back to the BT color-of-choice.  I don't think this is quite it.

This?  This? (nope)

This?

Sigh.

ANNE -

I think I averaged 18.2 mph / 29.3kmh in the Pittsburgh Sprint last, and I got smoked. I would settle for average!

_{Amen to carbs!}

_{GEORGE - I'm not a huge fan of gels either, thought I can usually get them down. I find the Honey Stingers less objectionable (and more natural tasting) than most. I prefer the solid chews (Gu Chomps, Gatorade Chews, etc) to the gels.}

But what I'm trying now is Infinit. It's a powder that you put in your bottle. You can customize it to have slow or fast-release carbs, electrolytes, or protein. You can even customize the flavor in both intensity and type. I think my mix is 250 calories of carbs / bottle so I figure 1 bottle / hour. Easy to make, easy to drink, and no gel packets or consistency to deal with.

I think Gatorade Endurance and Power Bar Perform are other carb heavier drink mix options that might be less expensive (but not customizable) than Infinit.

www.infinit.com

They'll even let you talk with a nutritionist about your personal needs.

That's my USD$.02 (almost at parity with CAD$.02).

GEORGE again -

Hmm.  Gone for an hour, shut down this site....and I'm still wearing black here.  Rats.

I see DAVE responded with thoughts on Infinit -- good option!

As for HEED at aid stations, even if it is mixed dilute, it'll still give you some good carbs to work with.  The larger problem with mix-on-site is when it becomes too strong, which even i can have troubles with.  But most aid stations most of the time will get it correct withibn palatable limits, so it's worth trying at GF!

Another option for you could be Carbo-Pro.  Read about this at www.carbopro.com or www.sportquestdirect.com.  It's a tasteless powder taht can be added to any energy drink or even to plain old water.  It is pure carbohydrate, within nothing else at all added.  Nada!  So, it would work perfectly with NUUN.

One final thought is a need for protein in your longer events, such as any GF-style event.  Protein is useful-plus once events get beyond three hours or so.....and there are ways to get proteins into one's nutritional protocol in training or racing....but for now, let's keep the focus on carbs, okay?

DAVE -

Ah-ha!  I think I remember a previous encounter with your zones, and thuinking they "ran high".  I mean, i think 5b should have the symbol for a corroded hand next to it, while your 5c warrants nothing less than a skull and crossbones.  those are just way-high, or at least for me they are way-high.  I really need to go back and see what my higest zones were, and as for when I flirted with them once or twice or treadmill-sessions-from-hell --- I might've just as soon died and gone to hell!

So, if you were feeling bad a few days ago about not wanting to "experience" Z4/5....no need to apologize; I dig your reticence!

And as for your new high of 254 -- well, let's hope not!  I'm fully assuming somthing techish was wonky, but I just have to ask -- did you feel at all as if your heart was going to explode out of your chest?  that's a serious question, based on the history of former pro triathlete Greg Welch.  His career was cut short by a heart condition (can't remember the name) that was characterized by off-the-charts HR.  He first experienced it on a swim, i think, and just felt it was a bad day or something basically mundane and benign.  But it kept happening and I believe accelerated iin its effects, so to retire from tri  was a no-brainer.  He is now a superb commentator of televised triathlons.  anyhow, you might want to check oout his story --- just to make sure you're really okay!

DAVE again -

Welch's condition was (is?) Ventricular Tahycardia.  Just so you know!

JOHANNE -

Were your ears burning today, cuz I was thinking about you! To wit:

I was thinking that as your IMAZ training progressses and your rides become longer, you may want to finish each ride greater than, say, 50 miles, by doing a very short brick -- 5-10 minutes max, initially.  The goal of these would simply be to develop a strategy for the first few (hundred...) steps out of T2 so that (a) you feel comfortable in your mechanics, and (b) you don't go out too fast.  It sounds simple, and is, but if you do it enough you will feel good and confident as you begin the AZ run.

Thinking about your race reports, though, your confidence is not so much tied to the beginning of runs as it is to what happens later on, as the run goes deeper.  But that will happen anyhow at AZ, and what may be a surprise is how reluctant you feel in T2 to be heading off on the run -- hence the simple boost of simple confidence.  Almost gguaranteed, the first few miles will the "best", and so to enhance that will help all the more.

THAT thought led me to what is maybe a novel idea for you, and that is to try, anyhow, to NOT sit down in T2.  You may have a sense of that as the bike is winding down, and much of what you feel in T2 will be determined by your effort on the bike, but once you sit down in the T2 tent.....there will be MUCH discussion about not getting up again.  So, if you can do things be crouching or kneeling, that should cut off soem of the discussions before they have a chance to begin and then gain steam.

ANYHOW, I see your brick results from today, and you sure pulled off a good one.  Congrats!  Many, many real bricks make a structure, and it takes many workout bricks to make a structure that can be used to good advantage on race day.  I eventually got there, mostly, and by that I mean that even up to right now, I can't cvount on bricks working well in training, and then beyond that -- I can't count of implementing them to perfection when it comes to races.  But one must start somewhere, and yours today was a great addition to your collection!  Bring on the mortar! 

Woo-hoo!  My print color here is back to normal!!!!!!

Are you printing posts to reference while replying?

Steve - Seems I've got lots and lots of lovely homework to do.  I'd much rather be challenged and do better than experience a serious crash.  Plus, I like the idea that I may experience an increase in performance level which I would really appreciate.

I'm not keen on gels (I have the same problem with yogurt and I'd really like to be able to eat it) but I will give them a try.  I do like the idea of some of the other products you recommended.  I'm particularly interested in the carbopro you suggested and the infinit that Dave mentions.

Dave - I have some honey stingers I haven't tried yet and I do prefer the idea of gu chomps or gatorade chews so I'll try some of these.  I'll also check out the infinit website and it might be a good idea to take advantage of talking to a nutritionist.

I appreciated your 2 cents worth in either currency but I have to tell you Canada has stopped minting pennies and they will soon stop using them all together so it will soon be "5cents worth" in Canada.  Inflation eh!

GEORGE -

Good!  I really don't like to kvetch too much....but sometimes I just get the inspiration!

Wghat I forgot to say to you is that if you would like, I wil be be happy to send you a big old baggie of Carbo-Pro.  I have a 3lb vat of it, and even though the expiry date isn't until 08/2014, I probably won't go through it all.  Anyhow, I would be more than happy to send some along to you, and that way you'd avoid the problem of finding it and the cost of buying it (I think it only comes in big vats, and tthose run about $45US, I think.

As for money.......no more pennies??  When'll that happen???

Not all gels are create equally, and while I can stomach most, some are almost fun to eat, while others are borderline yecchy.  I will try to come up with a list of my own persoanl thoughts and reactions to various gels, and maybe some of what I say will help.

I'm off now for a consult about my MRI; gulp!

I have a few friends that use Infinit and are really happy with it. I've used CarboPro and Heed in my bike bottles for the last 2 years and it's been good for me. I've thought of trying some of the other products out there but this is working for me for now. I'll do solids like Chomps or a bar on the bike but I always go back to gels for the run. I have a hard time chewing and running at the same time. The gels kind of gross me out but I found I could squeeze a little bit at a time and slug it down with some water and it wasn't so bad

Johanne

ANNE -

Ack!  I remembered that I forgot to respond to the OWS session ---- and now you're likely halfway to Sarnia.  ACK!

100 people is remarkable; I wonder if Barrie and Sean are not too pleased to be dealing with so many.  That is the size of a fairly large wave, at least anything other than WTC irons.  So you're correct -- good training for race-day swims!

It amazes me that people in a training setting could be so ruthless, or heedless, or thoughless.  I think you got more wahcks at that session than i've had in all my races combined!  Okay, not quite -- but you sure did engage in some "interactions".  Sheesh!

40s off last time, though, is excellent; ya gotta be pleased with that, eh?  May that translate seamlessly to Edmonton! 

Seeing Simon and Paula would be fun, or at least intriguing.  On that type of note, my sports doc is heading to London with the CDN Olympic team.  he's been involved with national-level teams before, buit I 'm not sure ever at the Olympics.  Neddless to say, he is very excited about that!

I shall return!

ANNE again -

That was just the JW folks at the door.  Had they been a minute or two later, I could've finished this all at once!

Fine job of adjusting your run to accomodate feeling slightly too weak to sdo the tempo --- and VERY fine job of getting stronger with each passing km.  We should all have such abilities at our disposal.  So.........may that also translate seamlessly to Edmonton!

Here's hoping your truck's a-c is working well!