Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 169)

So what did you do in all of your spare time Warren?

I have been somewhat busy all weekend and it will be a similar day today.  But on Friday I was able to get a 3700 yard swim and a 1:30 bike in on the training front and I had my ART appointment between the two.  Yesterday I was up earlier than required to go to Lisa's second race of her life then it was directly to the pool for another 3700 yards home for a light lunch and then a 2 hour ride (@ 85-95% for 100 minutes).  Then it was right into the shower and off for Christmas dance pictures and dinner.

Today is a similar day but less WO time unless I can find some time to get a gym WO in with Lis.  I have a 1 hour ride on tap a little later and a lot of drum practice to get ready for an official band practice for our church's Christmas eve service.  If I can I would like to go to the gym with Lis at some point but the way the day is broken up it may not occur.

It sounds about right for a Jorge's cycling program WO.  The only thing is that most of the long rides on Jorge's program are typically much easier than the normal weekly intensity rides.  Did you add something to the ride or did you try to stay close to what he was calling for?  The long rides are generally to keep you in the saddle for longer periods rather than work you like an animal.

If you didn't make the ride more intense than it was scheduled it could be nutrition on the bike.  I have found that I need to make sure I take on some calories on the trainer just like I do on the road.  I personally wouldn't go on the road for more than 1:30 with out having some form of nutrition with me.  I have in the past went out that way and been miserable for the end of the ride because I could feel a big crash coming and I could do nothing about it.  For some reason I never thought about spending time on the trainer for long periods of time in the same way I thought of on the road.  Now I plan to have nutrition on the bike with me for long rides.

Dirk sounds like you are as busy as Warren this weekend with all the stuff you have going on. Great pic of you and your daughter too.

I think you are right the ride should not have been that tough. I kept in the prescribed ranges that the plan called for I think part of the reason for the struggles was the way I have been feeling. I have been pretty tired this week and even though I slept well the night before I don't think it was enough. The other thing was my nutrition. I thought I took in enough calories at breakfast that I'd be good to go and that was a big mistake. I did not take in any calories on the bike at all. I just drank water which was a bad move. Typically I will go with a 22 oz bottle of powerbar perform at the very least and I will usually do a gel or at least a half pack of clif shot blocks for something like this. It was basically stupidity on my part, lesson learned.

Taking calories on the bike can be pretty important but it's not a dire necessity depending on the length of your ride and your overall goals.  There are many benefits to going without calories fro longer duration but you have decide when that will fit the best. for you.

For instance:  If you are looking to lose more weight (speaking in general terms for anyone) you might want to limit your calories more than if you are happy at your current weight.  The net loss on the bike can help with a person's weight loss goals and still not leave them feeling thoroughly drained of all energy.  If you teach yourself, you can figure out when your body "needs" nutrition and when you can do without.

Another reason to go calorie deficient for any ride or run is to teach your body to burn other sources of fuel for energy.  The benefits can be explained much better by Jeff but by going taking little or no fuel you body can learn to burn glycogen more efficiently as it's primary fuel source.  There are limits to the amount of glycogen that will fuel your body.  You only have about 2 hours worth stored in your muscles and liver.  When you are working out at moderate levels you are burning the glucose first before you burn fat.  As your brain begins to sense that your glycogen levels are being depleted it begins to burn fat as it's primary source of fuel.  By taking in little or no fuel your body will not sense the additional sources of fuel and it will continue to burn the on board sources.

Dirk thanks and good points. I am definitely not trying to lose anymore weight that is becoming too expensive. I thought I had enough calories for breakfast to carry me through and that was probably not the case. I think your point about teaching your body to burn other sources of fuel is a good one so this wasn't all bad. I tell you something funny though I thought about stopping to get a gel or some shot blocks but didn't want to stop the workout. The funny thing was all that stuff was right next to me in a cabinet next to my bike! I forgot I moved all my nutrition stuff there so I all I had to do was reach over a grab whatever I needed. I probably wouldn't have even had to stop pedaling lol. I am sure I will remember next time.

mambos - 2012-12-10 8:12 AM Monday's are fantastic! Woke up late, again, no swim for me today! Managed to get kids up, dressed, fed and out the door in 15 minutes! Made it to the bus stop with a minute to spare . ! Arrive at work to find absolute chaos! Chickens in a pen! Probably without heads best describes the situation! Mondays are fantastic!

Ha ha, hope the rest of the day shapes up better for you. I was awake at 4:40. I'm in for a long day but so far everything is going smooth!

In a funk last week, those of you on my FB or if you dropped by my blog you already know we finally had to make the decision to put our dog down and I did not take it very well.

It is a new week though and time to press on!

Dina I didn't know and I'm very sorry to hear that. I can't imagine how difficult it is to have to do that and I would be feeling the same way.

Matt, that’s a perfect way to describe Monday.  It seems like a constant around here.  Of course, Tues-Fri are often the same!  Great job with the kids, I need some pointers on that skill since we’re always late for the bus when dad is in charge for the morning.

Dina, that’s tough.  It’s ok to take a little time to mourn your loss.

Tony, I think that the sleep and general fatigue may have been as much the issue as nutrition, though you may need some calories for a pre-breakfast ride.  One thing to keep in mind is that the typical 2 hour supply of glycogen is not in your body following a sleep – it’s been probably 10 hours or so since you last topped off.  So it may make sense to grab a gel or something which will quickly be available if you want to hammer out a demanding workout.  As with all this nutrition stuff, experiment and find your own sweet spot, but I do caution that the natural inclination is to assume all “bonks” are nutrition related and take in way more calories than we actually need for the workout.

Hey, my old girl is very sick and I'm expecting her to go any minute.  She hasn't eaten in at least 3 days and has been throwing up some yellow nastiness (bile?).

She doesn't have the energy to get up and go for walks.

I'm going to call the vet today and find out if she can be treated or whether it's the end.  She is almost 15. 

I guess we might be sharing this experience right now.

Well I hate to read that. My girl had a brain tumor along with numerous other tumors. We knew her time was coming but it was still very difficult to make that decision.

I'll be thinking of you .

I was frying bacon and boiling liver to keep my dog eating. It worked!

And I think Tracy has been through this twice this year along with all of the other grief. My heart really goes out to you.

But the light at the end of the tunnel is we are going to surprise the kids with a puppy for Christmas. I think I need to have my head examined. I know all too well what is involved in caring for a pup .

Dina and Jeff, I am so sorry about your dogs!!!!  Dina, your children will absolute love the new puppy.  We got our dog when my son was 4 for a Christmas present and he still says that is his best present ever. 

Got back from South FL, oh I love he warmth!!!  Got lots of running and even some swimming in!  I can't wait to catch up with everyone..missing a week is a lot!

I'm so sorry Dina.   I was a mess after my dog died.  I totally understand.  Cut yourself a little slack, though.  Grieving is healthy.

Jeff.....hang in there with your doggie.  Treat her special.  It'll do both of you a world of good.

That is so cool. I always wanted a dog for Christmas. My list would start out Puppy, Dog, Cat, then on with any other kind of pet I could think of. No pets at our house though. I think I'm giving my kids the Christmas present I always wanted. Of course what my son really wants is a HORSE!

I just read this on the main forum and though it worth reposting in case not everyone saw it.  It's a reminder:

You are fast

Ugh...I hate to hear about everyone's dogs this year.  I'm in the process of trying to adopt a dog right now and it's so sad to hear when they go.

Warren thanks for reposting that here I did not see that over in tri talk. This is a great article and it was pretty funny.

michgirlsk - 2012-12-11 3:05 PM So I posted this on the main forum but no responses. (Or maybe I'm just inpatient... ) Anyway, so for my nonprofit (which is a 501c3), I was thinking it would be great to incorporate triathlon.  So I was considering perhaps approaching a local race management company or a local triathlon store to see if there are opportunities for collaboration/partnership/something along those lines.  I am wondering what type of things I should approach them with.  What is in it for them, and on the flip side, what type of things should we (the nonprofit) ask for as well?  I'd be curious to hear your ideas!

Samantha I did see your post and I have been thinking about this. I think it depends on what you are looking to get out of it for your nonprofit. I would think the benefit to the race mgmt company or local business would be that they would be giving back and helping the local community as well as getting there name out there out showing that they are active in the community. I think from your side you'd want to get sponsorship or funding to further your nonprofit's mission. I think there could be many things that you guys could do that would benefit the local youth that you are trying help.

michgirlsk - 2012-12-11 2:05 PM So I posted this on the main forum but no responses. (Or maybe I'm just inpatient... ) Anyway, so for my nonprofit (which is a 501c3), I was thinking it would be great to incorporate triathlon.  So I was considering perhaps approaching a local race management company or a local triathlon store to see if there are opportunities for collaboration/partnership/something along those lines.  I am wondering what type of things I should approach them with.  What is in it for them, and on the flip side, what type of things should we (the nonprofit) ask for as well?  I'd be curious to hear your ideas!

I don't have any input for you but you might also try posting in Cup of Joe.

Good luck!

My trainer ride was an adventure today!  I was doing Week 7 / Day 3 of Jorge's plan.  It's a fairly short one but intense.  The munchkin kept wanting to talk to me.  I felt bad that I couldn't talk to him.  Then, in the middle of one of the 50 bazillion hard intervals, he says....."I have to go potty!"  I told him I wasn't getting off the bike so he better go into the bathroom and do it himself.  I can see the bathroom from the trainer.  It took him a little while but he did it ALL by himself!  I was so proud of him!

She's your height too.  How cute.

But seriously...a gorgeous family Dirk.  One can only hope and pray that our kids turn out to be as good.  I'm sure God will punish us by giving us a couple little demons. :-)