MightyMojoMentorGroup -- (Full House!) (Page 172)

DAVE -

Just in for a few minutes, then out again for a few hours, but WOW!!!!!!!!

What a debut oly for you!  It took me about seven years to break 2:30, and you did it first time out.  A quick peak at your results tells me that your swim was phenomenal (was it in top 10 overall?), and your two transition times were outstanding.  Bike looks really fine, and while your run wasn't quite at the 7:30 "dream pace", it is very rerspectable given the work you put into both the swim and the bike.

On Cloud Nine, much??

GEORGE -

You ARE worthy!  You ARE worthy!  You ARE worthy!  (And don't doubt that for a moment!)

TRINA and JEFFTX -

Hi and hi.....and see you both later on.  

(Storm clean-up, Jeff?  What hit?)

Two weeks ago on my little camping trip a 50 foot tree took out my fence and garden shed and currently occupies my yard as I wait on my big new chainsaw to arrive. I got an insurance payment and instead of paying someone $1500 to clear the tree I opted to do it myself and use that money to pay for the remainder of important races this year

I know, right? He's a natural! 

TRINA -

Great account of Dehydrator........but first, Toad Suck.   Many thanks for taking the time to research and record for us the expanation for that name -- and, no, that's not at all what i would've guessed.  I mean, i hadn't an iota of a clue as to where the name might be derived, and that story is better than anything i could've conjured on my own.  I'm plagued by "visuals":  first, the type of crew on a steamboat back when; second, the image of them bloated like toads; third, the motley collection of local woman who hung out there, hoping to nab one of them so they could escape to elsewhere.  Oo-ey!

As to what you took away from the ride, it is terrific that you find climbing eaiser now than before!  We all need those physical "ah-ha!" moments to make us realize that all the time we spend doing this stuff indeed bears significant fruit -- in fits and starts, perhaps, but still, it's progress!!  Do you have any sense of what has happened to make hill-climbing easier and more efficient (and pleasurable, too??) for you?  You may not; there have been loads of times in which I have experienced improvements.....but I can't quite say how they have come about.  And I like having pretty clear reasons as to why stuff happens, so it kind of bugs me when something good sprouts up, but i can't explain it.  Grrr.

Your second revelation is about food, and eating more for breakfast and during a long ride.  My sense is that you ate enough, and in terms of calories I think you did well to avoid going into caloric deficit.  Your stomach growling is problematic, maybe, although it could be with things disagreeing when churning together in your stomach.

Looking at specifics, i think your breakfast was quite good -- and congrats to you on having a cast-iron gut that can handle what you fed it.  I have a sissyish gut, and I wouldn't've survived either the quantity or the quality of your breakfast.  But you have great protein there, and the apple is a very good source of slow-release sugars, and Pop trtas are supposed to be a terrific exercise food -- simple sugars, maybe, but overall a swack of carbohydrates.

One could argue that your choices reflect a great balance of low-glycemic and high-glycemic foods.  Some people think that all sugars ingested during endurance activities should be ones with slow-release, complex carbs, but other folks say that if one balances slow release with fast-release foods, they get both the sooner boost in immediate energy and also a later boost in sustained energy --- the best of both worlds!  And when I talk about your choices, I'm referring to the cookies versus the bananas -- nicely played!

As for the dill pickles......I'll have to think about that some!  It's a very odd choice in that I have never heard of anyone doing it, but whay not?  I'm not a pickle guy, but I think they are full of salts and are also high in liquid content, and both of us are desirable, so......

What is missing from your report is hydration, so how many bottles of this and that did you make it through?  If your answer is on the small side, that will be worth considering as you move forward.  Let me know what all you drank, okay?

Finally, past and chicken is one very fine post-event spread!!!!  I am envious of you for that one, as very few of my abundant number of  races have gone so far above and beyond in terms of refueling fare for the partcipants.  Yummilicious!

I'm hungry now, so it's off to eat a late dinner.  i'll return later with Fronhofer-based thoughts addressing your questions, okay?

latestarter - 2012-07-29 7:37 AM

Had my BIG training day and I think overall, it went pretty well.   Starting to feel a bit better about running for the HIM.   Feeling pretty good today.  

SWIM:    J. Dyck Quarry. Did pretty well - a bit faster than I thought I might - especially with no w/u. Got there at 7:10 and registered, wetsuit on and into the water at 7:30. They suggested everyone be out of water by 8:30 to be at Caledon community centre in time for bike start.

I took the entire swim at a comfortable pace just to make sure I could do the distance, so I'm thinking, if I have a good day, might do a bit better on race day.

Sighting was good.

BIKE: 

From Caledon Community centre 60km loop - biggest grade 5.1%. Caledon to Erin and back. This was actually only 58km. Had a negative split by a bit. On the way out there was 237 meters elevation gain and had avg speed of 26.4 and 56.9 max. Avg. Hr 129/Max 151. There was a 5km section (km14-18)with 113 meters of climbing - Avg HR 136/Max 151. Amazing ride. Felt so strong right off the bat. Took Ken by surprise. Wanted to treat this 58km as training for Oly next week and see how strong I could hold for 40km without pushing a race pace. On the return portion 27.0 avg speed, 58km/hr max; only 173 meter elevation gain, and Avg HR 124/Max 145. Back to community centre to refuel and do the 40km route, as recommended by Sean Bechtel.

Wanted to get at least 100km in today, and was going to re-do the 60km out and back but Sean suggested the 40km route - tougher - more climbing (341m vs 237m) in half the distance. That REALLY didn't sound appealing to me. Grades on this ride were 8% and up to 14%. Started out and was averaging 7km/hr and figured this ride would take 3 hrs! The first 12km was climbing as follows - 8, 15, 22, 27, 32, 37, 41, 8, 21, 10, and 7 for a total of 237 meters. (St. Andrews Rd) However, the views were absolutely beautiful. 65.5 max coming down one hill on Horseshoe Hill. Wind was at its peak on this ride -N15. Wanted to treat this 40km as training for the HIM - building endurance for distance. Did feel stronger as ride progressed.

RUN: DID it! My goal was to run 10km in practice for Oly next week and then just walk the remainder back to car to practice for the HIM - just getting the mileage under my feet. Would have preferred to have a good break between bike and run - this was not a race simulation - it was a training day - and from what I have seen, a good 90 minute break between each discipline is what some coaches do. Anyway, took 35 minutes to put bike and gear away, change into some dry running clothes, eat a pc of raw chocolate cake, drink, pee, and head out. Said to myself to just go SLOW and breath easy and try and do 1km at a time and see what I could do. If I experienced ANY pain or discomfort, I would shut it down and just walk. However, everything felt good and I made myself go slow enough to talk to myself and feel good. I really wanted to be able to run the 10km w/o walking. Went from Caledon to Palgrave on the rail trail and the last 5km was UPHILL. Once I hit km 7, I was feeling optimistic that I would do it, but then km 8 and 9 were SO hard, and I didn't think I could get the 10th km done. Was actually getting past Palgrave, and Ken suggested turning around, because it would be downhill and easier to finish the final km, so I did. We were supposed to do 3 x 6.5km loops and they had water at 3km, but doing loops didn't appeal to me and I thought I would give up easier, so decided to keep going for 10km straight, but the problem was I ran out of water at 10km and had to go 6km back without any. Didn't take any nourishment on the run but felt fine, energy wise. Could feel my chest getting 'tighter' around 7km and a bit of upper digestive burping. Ate some chips before the run and they weren't baked and were quite greasy - won't do that again. However, did each chips in between 2 bike sessions and it was fine. Didn't have any cardiac drift (132-133) for the 10km but my pace got progressively slower as the gradual climb continued for the last 5km. My run paces for 1st 4km were: 7:30, 7:30, 7:34, 7:28, then got progressively slower and final km was 7:45.

Walked back to car after 10km run.

WEATHER - Winds really changed alot, hourly today - on the bike - starting at 9:30 went from NE9, to E13, E11, and N15 for final 2 hrs - 26 degrees, felt like 30. On the run SE13, 27 degrees, felt like 33. To bed late last night and didn't sleep well - up at 4:00 and not too sure how I would handle the big day on so little sleep. My morning nutrition must work because the swim was good, felt great on the bike and managed to run my first 10km in about 3 years and did it off a 100km bike. Apparently Caledon is the place to be for cycling. It is in the escarpment and cycling is as tough as Collingwood and in some cases tougher. The community center parking lot is full every Saturday with cyclists from around TO and Kitchener and outlying areas. Really nice to be on the roads with so many people. NUTRITION on bike was pretty good. Remembered to drink but at 29km realized I hadn't eaten anything yet. An IM woman said to eat a whole bar then and continue with the 15min. I ate 2/3 of Vega Endurance bar and then kept with the program, but more often went 20 min rather than 15 and ate 1/3 of bar at a time. Drank 5 bottles (100oz) on the bike for the 100km. Like the taste but on faster riding the GU Brew causes me to burp a little (no bloating though). On the slower 40km ride I didn't have any issues with burping. Sat at the van after the run with lawn chairs, relaxed, and made roast beef sandwiches before heading back home. VERY TIRED.

Sweet Anne.  Nice BDT session.  Great way to get you ready for your HIM.

Anne,

Pepsi, coke.... I love it for fueling during the run for long races.  I have a hard time eating gels on the run (just make me sick).  Coke works for me,  I was really disappointed that they didn't have it at the aid stations in the last HIM I did.  I think I put down about 3 of them right after I finished my most recent HIM race, perked me right back up.

Gotta be pleased with those times.  Well done Dave.

Investment in a good TRI bike with a proper fit made a big difference for me.  Like you I raced on a cheat aluminum road bike with aerobars and was really surprised in the difference in performance I got from my new bike.  Although it wasn't "free" speed in terms of dollars, it was "free" in the sense of mph/watts of output.

Bummer on the Garmin disappearing to the bottom of the river.

ANNE -

I woulda missed your post to me from yesterday morning had not HOKIEJEFF referenced it in a post to you.  Close call!  When i'm away for hours/days I like to think i am diligent about scrolling back through posts and making sure that I've caught them all, but I guess my attention wavers, or I blink, or whatever.  Anyhow, there it is, and seeing as how it's mostly food-based, I'll respond!

No pop in 25 years?!?  How righteous of you!   I like to try to stay away from them myself, but the best i can really do is be moderate.  I recently went several weeks without any, but now that full summer and full training are here, I feel the desire more acutely.  That's just the way it is, i guess -- a character flaw that i have to accept and live with!

I'm sure I've said how fantastic flat cola is on long races, and Hokie finds that to be the case, also.  Teery McKinty was very good about having cola at each aid station in the first iron in '05, as I had told him that if he has it at one, he HAS to have it at all.  That's not simply about being a slob and needing it as a creature-comfort, but rather that once started he has to be continued, lest the dreaded Sugar Crash will happen.  If memory serves, however, i didn't start using it until about mile 16 or so, just to try (a) making do as long as possible with more "viable" energy options, and (b) not be a slob.

As with Hokie at his recent HIM, I can go through a pile of pop post-race, if I have really laid it all out there.  I may feel like a Pig-Dog From Hell when I think back on it, but at the time it all tasted soooooo good!

Your raw cake sounds ideal.....and almost makes me think you should try to set up your own cottage industry of producing them for endurance athletes.  Kind of like Erin Baker back in '01 or '02, developing her own Baker's Breakfest cookies which, for a few years, were quite the elite item.  I never heard how they eventually dropped off the planet, but I suspect that marketed got in her way.  And by that I think i really mean distribution.  But really -- what do I know?  (I'd maybe also like to know how her own tri career ended; she eventually just dropped out of the elite scene, much as her breakfest cookies did.)

But I digress!  If you have something with its own digestive enzymes AND that tastes good AND that settles well in your gut, you've got gold.  Seriously!  Now you just have to figure out a way to eat it without wearing it so that you don't lose time in transition, and you'll be more good-to-go. 

As for gel use, I am comfortable with ghetting in as much as possible, figuring that what ends up on my front, or down my arm, or wafting back to the person behind me, is just a small amount of the carbs, anyhow.  I used to not like being sticky, but I've long since accepted that as part of the game, and now it's just a matter of trying not to lose too much of the benefits of the product.  And, the more of it I wear, the more thrilled I am to jump back in the lake post-race.  Win-win!

Sorry the Jays didn't deliver for you.....but at least my red Sox took two of three from the despised Skankees!!

HOKIEJEFF -

Big kudos for Rev3 for that offer.  Is that their standard position?  I find it hard to believe (too difficult to keep track of that arrangement for evetryone.....and not enough of their own "police" to enforce it), in which case it is even nicer that they made it for you.  I blanched at the cost, $175,  of their new oly in Maine, but maybe I will reopen that internal discussion, out of respect for you and them.  Hmmm.

Thinking of their own police, or lack thereof, if they ask for volunteers one can sign up figuring they'll serve at packet pick-up or an aid station......and they show up and are given a baseball bat and a list of local addresses, and told to go break a few kneecaps of guys agreed to do another Rev3 race, but never did.  Oh, my!

And speaking of punishment, my comment about Steven Smith maybe doing MMA or rodeo got me thinking some about triathlon and MMA.  We like to think we're kind of well-rounded, with the three sports and maybe some stretching and maybe some strength work and maybe some other cross-training and  the whole mental stuff.........but i don't think we hold a candle to what the MMA guys can do.  I know there's a ton of controversy about MMA, but i see guys who are over-the-top in their dedication to what they do.  They have strength, flexibility, and cardio that is off-the-charts, their dietary demands are acute, the mental game is extraordinary, and at every step of the way they are prepared to experience pain that I can't even imagine.  Mercy!  I really have to respect them.....although i sure wouldn't want to see my kids pursue that path!  (How can you love kissing someone with a permanent cauliflower ear?)

Finally, many thanks for the offer of a place to stay in Florida...........but I'll wait at least until you're competing again.  should I pencil something in for '13??

TRINA and ANNE -

You both asked questions about two races in a day, or more than one on a given weekend, and I'm still working on answers.  Hopefully that'll happen this evening.  Stay tuned!

For now, I'm in for both fronhofer races....and will wait until Saturday to amke sure I'm up for both.  I had a s tellar day doing both in '10, but things have changed since then. 

On the plus side is:  I weight a couple pounds less; I have an aero helmet; I have new pedals and cleats.  

On the minus side:  I am two years older; my current training volume is down; in '10 I had already done six fairly tough races, with this year just two not-so-tough ones; my hip is problematic.

An intangible is that at the oly in '10 I dropped my chain and so lost about 15-25s or so; hopefully that won't happen this time around!

And for the record, how I did at Fron two years ago was final incentive for buying an aero helmet, which I did the Monday after the races.  That was a sweet decision to make!

HOKIEJEFF again -

Further thoughts on MMA guys:

• They work hard to master many different styles and disciplines.
• They routinely do multiple sessions daily.
• They do much of their work in stuffy gyms.

I think I feel kind of wimpy by comparison, and feeling drained by a hot 10km completed about 45 minutes ago, i am mentally reshuffling the deck to see if both a swim and a ride are in the works.  I'll do one of thise two, at least.  I think. 

STEVE, (or anyone who might have some experience with this)

I have a friend (50yrs old) who has been having some trouble with cramping.   Below is a post to me.  

I've been struggling with cramping almost every race since Welland last yr. At first I thought Welland was long and flat, so staying in aero caused leg cramping when I got up for the run. But now I can get cramping in the swim (like the first swim in Caledon), and even in sprint races. Cobourg is the first time it happened on the bike. I tried to make sure I hydrate properly the day before and during every race, but it still happens or threatens to. I'm a little at a loss. I think it's just getting old, and maybe I need to take more potassium and calcium. The thing I really don't like is that after the cramping, my calves continue to be sore for many many days, not like muscle soreness that goes away in 48hrs.

I can't help her because I've never had cramping.  Wondering if you might have some advice on this.

DAVE,

CONGRATULATIONS on a great race!   You really are so well rounded in all 3 disciplines for a new triathlete.    Once you get your bike and run to where you want you will be unstoppable.       (I'll tell you my secret Oly goal AFTER the race on Saturday.)     SO sorry about the Garmin.   

Anne,

I had similar issues with my calves early on.  I asked Gordo about it and he told me that often cramping can be due to weakness in the muscles themselves.  He had me do calf raises to strengthen my calves.  It worked for me.  Here is a video on the exercise he recommended:

http://www.youtube.com/watch?v=ECUUMTaoLHs&list=UU7byP8RAl5-hkSd5nVo091g&index=2&feature=plcp

Good idea Steve.  MMA's dedication, MMA's dedication.....  I'll keep that mental image.

ANNE -

HOKIEJEFF's thoughts on strengthening are agood starting place, or a second starting place after her one already in place, which is working with electrolytes. 

To that I would add that she should consider magnesium as well.  It is not too common in any formulated products, and I'll have to search around to see where it is a somewhat significant component.  I believe HEED has it in decent amounts, and it might occur in Gu Roctane.  many years ago there was a product, a bottle hardly larger than a vial, that could be added to an energy -- or just guzzled straight!  -- and it was pretty much pure liquid magnesium.  I don't think it's around anymore, however.

Another avenue for her to explore is getting customized Infinit.  I'm sure you've been to their website and played with the "sliders" to help dial-in one's specific needs, and i believ there is a category that pertains to susceptiblility to cramping.  Were I her, i would slide that baby as far as it will go, and see what they formulate.  I think when it is all juggled and balanced, they tell you what the various amounts of "stuff" are.  That might give her some leads, even if she doens't end up ordering Infinit.

A few seasons ago I was plagued with calf cramps on the bike, and it could be awful.  they would "seize" me and be excruciating, and I'd look down at the affected aclf and see it all warped as a result of the cramp wrenching the musculature to a farethewell.  And it would indeed hurt for several days after, kind of like I imagine it would feel if a mule kicked me there. 

There are times when I feel a cramp might be about to beset me, and when it does I will immediate go to a gearing that requires less calf output.  And, i will also take a big guzzle of whatefver enrgy drink i have on board, which is usually HEED due to its decent electrolyte profile.  

Being a good do-bee, I just went upstairs to fetch my jug of HEED, and what it gives, using two scoops in a water bottle, is:

• 240mg sodium (as both sodium and chloride)
• 62mg calcium
• 32mg magnesium
• 32mg potassium
• 2mg manganese
• 50g carbs

While the amount of magnesium might not seem overwhelming, I'm guessing it's enough to help.  It's not an easy element to get in regular food, and right now i can't remember which real foods pack good magnesium.  Is it the leafy green guys?  I'll have to check that out............and then feel bad about something I should know and fully remember! 

Hope some of this helps her; cramping sucks!

STEVE/JEFF:

You guys are the BEST!!!   Thanks for helping out with the cramping problem.   I e-mailed her the posts from both of you.    Will let you know how she makes out.  

HOKIEJEFF -

Oh, you are the cagey one!  (DAVE used "devious".....and that works, too!)

Actually, you are using Rev3 races as they were originally designed to be used -- as places where the rest of the family can hang out while mom or dad do their thing.  Their first race was Quassy (at th amusement park there) and then they followed that with Cedar point (also an amuse park).  Somewhere Knoxville snuck into the picture.....and i'm not sure what is compelling in Knoxville for the whole family, but I guess it's been a good spot for the Rev3 races, regardless!

No, no new challenge for me -- yet.  I'm still keen on multisport, although not as much as from, say, '00 up to maybe last season.  It's a combination of money and being tired of putting on my "race face", and also being kind of tired of being hurt often enough to be pesky. 

Truth told, i have lots of challenges I am quite keen on, but none of them are physical in nature.  However, they do take time, and time being limited, I find that some of my training time is what takes the hit.  But in a sense, that's a good aspect of the torn labrum, as it mostly keeps me from long rides and long runs.  That makes contemplating a half-iron difficult, which is a bummer (although I'm working hard on that idea for late in the season), but the reality is that focusing on olys and sprints gives me decent time for other things.  All is not lost!  (Just Missing In Action???)