QuincyF and Oriolepwr's Magical Mys-tri Tour for Newbies Has Begun (CLOSED) (Page 18)

Ybeal - 2012-01-16 11:21 PM

I'm using the iphone app called "1st Time Tri" along with the app "5K Runner" which is basically a couch to 5k program.  I signed up for an 8K in March so I'm wondering if I should switch to a 10K training program so that I can be up to a 8K distance by then?

I'm liking having the BT app for logging my workouts, even though that means I'm kinda logging everything twice. I love the calendar that shows the days I worked out, makes me really feel like I'm following through.  And today I actually ran 8 minutes straight, 2x, which is progress!

Michel.Sutton - 2012-01-17 7:45 AM

Quincy,

In response to your question, plan, training, strategy.

Plan: Tri-Newbies Online training program - 18 week half ironman - intermidiate. As a base for my training: (www.trinewbies.com/tno_trainingporgrams/tno_HIM.asp)

I plan to follow the structure of the program, but will adopt it to my schedule. The program as 2 to 3 training sessions per week that include 2 disciplines (swim/run or swim/ride). I will be doing those predominantly on weekends.

Swimming: 1-2 sessions per week. But not concerned about missing workouts. I'm currently swimming 1500m in 33-35m, using little or no kick, mainly for floatation. So working on my stroke, (currently at 20s/lap avg) to increase pulling strength/power.

Riding: 2-3 sessions per week. Using Cateye trainer and will start riding outdoors in April, if weather permits. Did 2,200km last year and climbed over 13,000 meters. Gear Treck Madone SL 5.2 - Shimano Ultegra (53/38 - 27/11).

Running: 2-3 sessions per week. Running with my neighbor, He's ran 10 marathons (Chicago, Boston) and over 200 other races and he's eager to help out. I plan to be running one to two 10km + by mid February. Gear Brooks Glycerin.

Started building a base in November and hope it will translate to my training.

Michel

 

quincyf - 2012-01-16 5:47 PM I got all my crap together, went to the pool full of trepidation for my first aqua jogging try. This I's a big deal cause it's my first time doing it and first time at a new pool...and you know just a lot of drama. And they were closed. Some bum told me hey they're closed for Columbus day. Ya thanks buddy. Except at least he knew it was closed. Argh!So I came home and did 48 minutes on that awesome green thing. Anyway...maybe I'll get in the pool tomorrow. Wish me luck. Did u get in the pool? I'm jealous! I think you all should go swim at least once for me this week. What do you say guys.? Swim 1(000) for the gipper!

oriolepwr - 2012-01-16 7:49 PM

Ha  I like that!   Did exactly that.  Ran on a tready at the gym with my DW and then we swam.      It's a good thing that the swim actually comes first in Triathlon. 

peterflagg - 2012-01-17 4:21 AM So I have a problem today. Due to my recent ankle surgery I cannot run for a couple more weeks. The last couple of weeks I have had to finish off some school stuff and not getting to the gym. Went yesterday and did my 5k walk like I had been doing. Well when I sat there last night and logged all my foods and exercise I had 1000 calories left for the day. There is no way I can do that before bed, so when I woke up today I am famished. I have already had an apple, peanut butter and some soup. Probably around 500-600 calories so far but I am STARVING!!! Obviously I don't want to eat some crap that will reek havoc on my blood sugars. Any ideas? Mark this might be up your alley d/t the diabetes.

peterflagg - 2012-01-17 5:21 AM So I have a problem today. Due to my recent ankle surgery I cannot run for a couple more weeks. The last couple of weeks I have had to finish off some school stuff and not getting to the gym. Went yesterday and did my 5k walk like I had been doing. Well when I sat there last night and logged all my foods and exercise I had 1000 calories left for the day. There is no way I can do that before bed, so when I woke up today I am famished. I have already had an apple, peanut butter and some soup. Probably around 500-600 calories so far but I am STARVING!!! Obviously I don't want to eat some crap that will reek havoc on my blood sugars. Any ideas? Mark this might be up your alley d/t the diabetes.

Ybeal - 2012-01-17 12:34 PM

I make my own version of an egg mcmuffin using a 100 calorie Thomas english muffin (which has high protein and fiber), a fried egg, a Morningstar veggie patty sausage and a kraft single About 300 calories and pretty balanced...and it's quick to make

quincyf - 2012-01-17 9:09 AM

I have a few suggestions for what I like. Unfortunately most of what I eat that's quick has wheat in it. I'll try to think of some that don't.

So here's off the top of my head suggestions-

1. a sandwich thin or english muffin topped with 2 tbsp peanut butter and 1 banana - I eat them open faced with 1 tbsp peanut butter and 1/2 banana on each piece, and sometimes I toast them and eat warm- yummy.

2. Take a large piece of lettuce ( bread size) top with slice of ham, lowfat cheese, and sometimes spinach leaves and/or small tomato slices- just depends on what's available and how hungry I am- roll it into a wrap and eat.

3. Wheat tortilla- 1-2 tbsp Ragu, Prego, or just sliced tomatoes (my preference) spread over tortilla then top with basil, spinach leaves, and scant amt. reduced fat mozarella cheese. Toast in toaster oven- delicious.

4. A single serving Greek yogurt with 1-2 spoonfuls of granola sprinkled in. I do like the fruit flavored ones although the plain with a spoon of honey is healthier. I figure I get to splurge somewhere- lol. Fage and Chiobani are my favorite brands.

5. I keep protein snack bars too for times just like this. Not my first choice but a quick one when necessary.

6. A couple of boiled eggs, or a quick scrambled egg with spinach, tomato and few ham cubes thrown in.

7. One of my kids favorites and sounds gross but we all love it- green beans in  scrambled eggs. To fix you take a can of cut green beans- saute them in frying pan for about five minutes, Then pour ~3-4 previously scrambled eggs over them and fry entire mixture. ( It's sort of like a fritata) The goal is to keep the whole mixture together like a pizza. My mom cooks one side until mostly done and then uses a plate to flip it over slide back into frying pan and cook the other side. She keeps hers all in one piece. I am not that good- I just let it cook until firm enough to flip and then I cut it into four large pieces and flip each one. Sprinkle lightly with salt. It's an old Italian recipe and is a huge hit with whoever tries it. Very healthy and delicious.

8. small grilled chicken salad

 

Most of the above are 150-350 calories depending on how big you make your portion sizes. The only one not meant for one person though is the scrambled egg with green beans.

The key to any nutritious snacks though is keeping the house stocked with what you need to fix them. We always keep fresh apples, bananas,spinach, tomatoes, lettuce, ham cubes, grilled chicken and salad fixings, including boiled eggs and wheat bread, tortillas and sandwich thins. I'll boil six or eight eggs at the beginning of the week. By 3-4 days later most of them, if not all are gone. But it makes it very easy to throw together something quick and healthy. Dh will grill some chicken breasts and cut them up also. If we don't have time we keep a bag of the frozen ones that are microwavable- once again not our first choice but sometimes necessary.

hth,

Shelly

quincyf - 2012-01-16 9:45 PM

Tom, you've been busy, and following our advice, "heart."

I have plenty of buddies who train for triathlons your way...we've had lots of discussions about their approach and what I think is that it is fine, and when it isn't enough anymore, you'll find another way to train. If it works for you forever, then it works for you. The most important thing is that you are training with some regularity. Everything else is just window dressing, IMHO.

How are you liking the couch to 5K plan? is it reasonable? I am thinking about doing it with my Daughter who wants to run a 5k this spring. I haven't looked at it yet...just wanted to get your opinion on it...

I run in Ghosts and visors!!!! Let me know how you like the Ghosts...they are a pretty neutral shoe, so I'm assuming you're not pronating much...

The greatest thing will be when you can have a 5 guys and not feel bad 'cause you've been training like a beast!  Awesome feeling...

Q

fitmomma2010 - 2012-01-17 3:44 PM

Ybeal - 2012-01-16 11:21 PM

I'm using the iphone app called "1st Time Tri" along with the app "5K Runner" which is basically a couch to 5k program.  I signed up for an 8K in March so I'm wondering if I should switch to a 10K training program so that I can be up to a 8K distance by then?

I'm liking having the BT app for logging my workouts, even though that means I'm kinda logging everything twice. I love the calendar that shows the days I worked out, makes me really feel like I'm following through.  And today I actually ran 8 minutes straight, 2x, which is progress!

quincyf - 2012-01-17 9:09 AM

Peter, I think you learned a valuable lesson here...eat your calories during the day...

For quick, calorie dense food, perhaps you can keep some almonds and walnuts on hand? Also I like lean ham (kirkland is the BEST!!!) and lowfat cheese on a wasa cracker or whole wheat bread slice. Heck, a protein shake would have gotten you a lot closer to your 1000 calorie deficit...and easy to digest...any protein powder from the grocery store would work (protein powder, not diet drink powder). You already got the peanut butter.

My favorite go to food...fast to make, balanced, and yummy? A sandwich. Carbs, protein, whole wheat bread. Load that sucker up with as many veggies as will fit...perfect food. Just no high fat mayo or chees and keep the meats lean...roast beef (some), lean ham, chicken, turkey...viola!!!

HTH.

Let's hear from Shelly and everyone else...filling, but nutrient dense foods???

mjh1975 - 2012-01-18 11:56 AM Anyone hazard a guess on the mileage for 100 RPM on a bike equates to?

Ybeal - 2012-01-18 11:11 AM

 

Ohhh this sounds way too mathematical for me ! But yesterday on the stationary bike I kept it between 95-110rpm for the majority of the time and it worked out to be approx. 15miles/hr.  But I'm sure the resistance and whether you are using a stationary bike or biking outside makes a big difference.  So in my case I think the 100rpm for one minute would have been approx. 1/4 mile per minute

mjh1975 - 2012-01-18 10:56 AMAnyone hazard a guess on the mileage for 100 RPM on a bike equates to?

trei - 2012-01-18 12:11 PM

Quick question:  when swimming how many strokes before you take a breath, generally speaking?

I am going to use the beginner half ironman 20 week free training program - with some daily changes to fit my schedule.  This will officially start the end of February.  I'll start posting on the calendar training log now though. 

Got my used road bike 2010 trek 2.3 (went for comfort)- haven't hooked up to the trainer yet.  Have to transfer my pedals over.  Not ready for clip ins.  Have to get an aerobar for it too.