Super Cats Mentor Group - CLOSED (Page 17)

D001 - 2009-04-28 7:18 AM

Rudedog55 - 2009-04-27 11:56 AM

losta - 2009-04-27 11:28 AM Interesting tips here. I actually just returned from my first non solo ride with a neighbor so it was a good read.

I am pretty new here and right now I just have a basic membership but I plan to upgrade it very soon. Can someone tell me what the different calendar colors mean? Mine are all peachy, but I have seen other colors on some of your calendars.

Keep up the good work everyone and thanks so much!

Peach is an active workout day

Yello is a post, but not workout

green is a race day

that is all i have right now, hope it helps

What Rudy said. Also: Lighter peach is a run, bike or swim workout. Darker peach/red is a non-tri related event workout. (For example, strength, or yoga.) Yellow means you've posted comments, but didn't record a workout. Blue means you've entered data such as the amount of sleep, etc.

A red box around a day means you were sick/injured... youll see those in mylog at the moment!

I just called in sick to work this morning Figured rather than try to get better and being tired and yucky it was time to admit I needed a day on the couch and in bed sleeping!

Smart move skipping in the run tonigh(and the gym too!) I ran Sunday morning with a horrible cold thing tat now Im off work with... common sense is not always my strong point...

As for the Starbucks - dont worry about it! How many have you had in the last week compared to what you were doing? If its less then youve made a significant change and this was just a one of treat because you felt like it... no worries! Move on to your next meal, make a healthy choice...but dont punish yourself for it!

Its one meal at a time and not all of them will be purrfect, not all of them will be healthy and not all of them you will eat for hunger reasons... but if the overall trend is that you are doing better then you are Its all good and you are heading in the right direction!

Go you!

ooooooooo  i   llllooovvvveee  Chocomilks!!!!!!   nom nom nom

UUUGGGHHH!!  Work wasted my plans for last weekend:

1.  Missed the Husky spring game - sitting in the office from 8-5pm editing financial statements and waiting around in case auditors had questions (they didn't);

2.  Couldn't go bike shopping becuase they close at 6:00 on the weekends

3.  Baptism and socializing afterwards took up most of the day, but glad I went.

4.  Didn't get in any training - I know, I should have went and gotten started to see if my mood changed, but I was mentally exhausted

5.  Hoping I'll get caught up on those inspires and group thread tonight, but we haven't issued financial statements yet andThursday is our deadline, so not sure how late I'll be at work.

Whining and excuses over, time to HTFU!!

JoeBWan - 2009-04-29 9:02 AM

D001 - 2009-04-28 3:24 PM More questions for the group! What are your thoughts about recovery? What helps your sore muscles recover faster? (Stretching, massage, heat, cold, etc?) Also, how long do you wait until your next workout using those muscles? (Until all the soreness is gone, or some of it, etc.?) How can you differentiate "normal soreness" from "Gee, I'm overdoing it"? Do you find that nutrition impacts your recovery? (For example, extra protein to help repair/grow muscles?)

I've done a bunch of research on the recovery drinks/energy bars and I have come to embrace 1% chocolate milk wholeheartedly.  I always follow my endurance workouts (run/swim/bike but not weight training) with 12 oz of the stuff.

About recovering after workouts, I generally feel warmth and wobbliness after a nice long run, but no pain.  If I have been inconsistent in my workouts, I will get DOMS (Delayed Onset Muscle Soreness) about two days after the workout.  I'm not a big proponent of R.I.C.E. (Rest Ice Compression Elevation), but instead like M.I.C.E. (Movement Ice Compression Elevation).  If I don't move my sore muscles AT ALL, they really don't improve as quickly and tend to really stiffen up.  I advocate getting some movement going to motivate the body to pay attention to the sore area and get some healing and recovery going.

So, MICE:

Movement - example: if you're sore from a 5 mile run, take a 1 mile walk or go for a swim instead of hitting the road

Ice - Man, ice has been my lifesaver.  I always doubted its efficacy until I had serious shin splints and now my ankle injury.  Get a nice ice wrap and put it arond the sore muscle.  Leave it there for 20 minutes or so 3 or 4 times a day

Compression - get a wrap or compressing sock or whatever works for the sore body part.  It keeps the swelling down, aids in circulation and provides support during the Movement

Elevation - whenever you're sitting still, try to keep the sore part heart level or higher.  Sometimes, I'll lie on the floor with my foot up on the couch while reading or watching TV

About how to tell if the pain is normal exercise soreness or abnormal injury - for me it comes down to two things:  1) Sharp pains are no good whatsoever.  If it makes you jump or react quickly, stop doing whatever you're doing.  2)  Normal functioning.  If you can't move your muscles the way you normally do, you probably went too far.  I have mostly felt this way after weight training, but sometimes after runs or bike rides where I went too long and incorporated too many hills.  Sometimes this kind of soreness just requires some additional time off.  And MICE, of course.

Good advice!!

R.I.C.E is for INJURIES! Not for DOMS... and I find gentle movement is great... can be a walk, a stretch, an easy swim... swimming is GREAT recovery for me! Its quite personal what works for you!

I only use Ice if its my knees or ankles swelling uip and that usually pretty close to post race. If Im really desparate I might take a NSAID (like ibuprofen) but thats ONLY if its an old injury playing up!

Im allfor compresion... its no secret I use compressions socks but with my ankles/shins its once again more like managing an OLD injury than anything!(ankles, shins)

Achy sore is more DOMS like Joe said, sharp stabby or localised pain may be an injury... mild or other?

Some people get more DOMs than others so you cant judge your level of discomfort on anyone else... when I did the tri in January everyone else was fine in 24 hours... I was hobbling around for 3-4 days!

In terms of nutrition post race... first priority is hydration, second if replenishing your muscle glycogen... depending on the length of the race etc this can take several hours or several days.

Because you havent raced much Dee you might find your body takes a little while to come right... thats all good! Dont worry about it... just keep any workout intensities low, eat well (with a few treats if you like) and be patient!

Another trickIve been meaing to try is a bath of Epsom Salts... I know some very good cyclists/runners who swear by it for Doms... I STILL havent tried it despite having all the required ingredients!

Dee - timing of nutrition for recovery and to support training is a whole other topic! You can get really scientific with it if you want.. Im gonna write some stuff up if you like?

Plus all the nutrition articles Ive posted have some advice too...

Ok everyone... towards the end of this week we enter a BRAND NEW shiny month! So its time to set some GOALS...

I havent decided on mine yet but what I tend to do it is look at my totals in each of the sports for the last two months and see what I would like to stay the same, what I would like to increase and what I would like to decrease (if needed).

I also look at balance,... do I need to sleep more? Stretch more?

What about nutrition?

Have I got anything coming up I know about that means I need to revise my routine?  Races?

Any other personal (non training) goals?

I will be back with mine but you might like to think of some for yourself!!!

Super Cats suggestion of the day

D001 - 2009-04-29 1:02 PM

kaqphin - 2009-04-28 10:39 PM

Dee - timing of nutrition for recovery and to support training is a whole other topic! You can get really scientific with it if you want.. Im gonna write some stuff up if you like?

Plus all the nutrition articles Ive posted have some advice too...

 

I figured it would get pretty involved. BTW, I had major carb cravings on Sunday. LOL There's another local 5k this weekend. I really want to register -- but I'm thinking that might be too much, too soon. (But this is the first time they've had ANY local races, so I'm happy! I just wish they weren't on consecutive weekends.)

Post raceI tend to feed my cravings!

I think doing another 5k would be fine Dee... as long as you take it easy this week...if you enjoy it and just go and have fun treat it as a worout and enjoy!

If you want to doit why not? Its not like you are trying to do half marathons back to back

Hey there fellow mentees.  Hope everyone is well.  I have been crazy busy at work...I'm a travel agent and one of our most popular destinations from Arkansas is Mexico (it's cheap and easy to get to from here).  The phone has been ringing for 2 days straight.  As soon as I get caught up on reading, I'm out of town and can't type, but I am checking in.  Between work and a sick kiddo, there hasn't been much training going on  We were really looking forward to vacation next week (Cancun), but we may be pushing that back a month or so.  Just gonna hang out and see what happens in the next few days. 

We are officially on the downhill slide to the weekend