Dream Chaser's 'Set a Goal and Capture it!' Mentor Group - CLOSED (Page 19)

Mike:

Thanks for the info on HRM.  I'm going to have to do more reading into it but your thread is a good place to start.

By the way, sweet ride.  It does look fast just sitting here.

Question on sports drinks, I'm currently drinking Gatorade (when I'm able to train) but I hate the sugar in it.  The other day I was at costco and I saw this drip "zipfizz" which claimed no sugar and lots of electrolyte.  I would like to wean myself from Gatorade and wondering what it most important in sports fluid...electrolyte??

Woke up the other morning at 5am when Ryan was crying and I said to my wife, should I get up and run.  it was dark and cold but I thought about that there' no gain without sacrifice so I got up and did a 4.8 mile.  Felt good. 

Wow!! Great job getting out and doing the 4.8!!!!

As far as electrolyte mixes I use Cytomax for runs/swims less than 2 hours.  Heed for around 2 - 3 hours. I usually dilute these down by using about 50% of what they suggest.

I am now experimenting with PowerBar Perform since that is the nutrition that will be on the Ironman course I will be doing in June.  Generally whichever electrolyte drink you choose, you want to buy the same brand of gels and use them together.  I find the best place (cheapest) to buy these products is at http://www.bodybuilding.com/

Of course, with that said, you want to experiment to see what works best with your body.  Some people get nauseated with certain products.

Ted!!

First Marathon eh??!!  Awesome!!  

I usually water down the Gatorade and call it a day (one powder packet into a 24 oz insulated sports bottle with about 16 oz water and the rest filled with ice)...though for over 2 hours (which I've rarely done) I'll need to come up with more calories into the plan.  My body tolerates the Gatorade very well, as long as I don't drink too much (see my race report from last year's Baltimore Half Marathon for info on how to NOT hydrate before/during a race!).

The sugar in the Gatorade is the carbs/energy source for that drink.  If you're using a drink which has only electrolytes it will not be providing energy so you would need to supplement carbs/energy in some other form.  Keep in mind this would depend on the length of training/event you're talking about.  Probably not an issue with a run/ride under an hour, but for longer runs/rides it would be an issue. 

With regard to your question on what is most important....well it all depends.  Nutritional needs are different for everyone but some general guidelines or starting points would be:

1.  For long duration events or training 250 calories per hour is a general rule of thumb/starting point.  I take in around 300, but I have tested this in training and I am a larger than most endurance types 6'4" 200 pounds. 

2.  Most energy products (gels, drinks, powders, etc.) contain both carbs and electrolytes in varying levels.  Most people will need to experiment to see what products work best for them.  I will always try to train with what the course/event is offering as a starting point.  If it works for you it makes the event much easier to plan for and execute, vice trying to carry all your own stuff with you. 

3.  I would stay away from taking in any protein during training or an event.  Your body does not need it and it is harder for your body to break down, especially when it is being stressed by the event/exertion.  Save the protein for your recovery.  Again this is a general rule as some people eat protein to help feel full and it doesn't bother them.  This is where practicing nutrition in training is key.  

4.  Nutrition during longer events/training plays a major component in your success.  You can suffer by under fueling and over fueling.  Both can lead to serious GI and performance issues. 

Big picture, you're on the right path when asking about nutrition.  Finding out what works for you during training is a key component to executing a successfull race/tri. 

Nice new avatar, Bobby!

One more week left in March...pushing it to the finish line!

Ya I'm pretty happy with my March totals so far but that's not too hard to imagine - when you go from nothing to something!!

I have the beginner iron plan loaded on my profile for the cycling portion only.  I was thinking it would prep me for a century ride but I've been following Jorge's plan and just going longer on the weekend ride - using the ironplan as a guideline for duration of that long ride.  I just took a peek for next week and !!!???  IF I were following it I would be expected to do 1x1:30, 2x2:00 and 1x4:00 rides all in one week!  And find time to fit in swim, run and weight sessions.  How do people do all that AND have a life???  Needless to say... it's not likely going to happen.  I'd have to go to bed at 8:30pm every night!!

Yes those ironman bike plans are crazy.  I think some of them max out around 13 hours per week on the bike alone, with max rides over 6 hours.

Maybe next year. 

Dream Chaser - 2011-03-25 11:50 AM
Really, I was thinking that was a little light.  I kid, I kid!!  But seriously, I think weather plays a big factor here.  ** Say it were 75 degrees and sunny all week. **  Now all of a sudden that plan looks a little more doable.  Say drop one of the 2 hour rides -- three rides outside of 1:30, 2:00, 4:00 doesn't seem so bad.  The fact that they will have to be done on the trainer is, well, errrr..., ummm... INSANE!!  

I know this sounds hokey and corny, but this works for me.  My son is in Cub Scouts and the Boy Scouts Motto is: "Do Your Best."  And that's what I try to do.  Go to bed at 8:30 for two nights a week.   In the end, the more you commit to training, the more you drop non-productive activities and introduce training, the more mentally and physically fit we become.  Small changes.  Gradual lifestyle changes.  Like the wearing away of a stone by steady drops of water.  Consistency and Persistence.    

Totally right about the weather.  If it was outdoor training it would be another thing entirely but ya - on the trainer - I will need one of those epic movies or maybe a good trilogy to keep me occupied.  And um... ya... some new super padded cycling shorts for the 4:00 ride!!  I might try to do it... we'll see how I'm feeling.  I really need to fit running/swimming back in with some consistency!

It's FRIDAY!!! What's everyone got planned for the weekend?  Who's racing other than Sammeg?

kimmax - 2011-03-25 2:39 PM

Dream Chaser - 2011-03-25 11:50 AM
Really, I was thinking that was a little light.  I kid, I kid!!  But seriously, I think weather plays a big factor here.  ** Say it were 75 degrees and sunny all week. **  Now all of a sudden that plan looks a little more doable.  Say drop one of the 2 hour rides -- three rides outside of 1:30, 2:00, 4:00 doesn't seem so bad.  The fact that they will have to be done on the trainer is, well, errrr..., ummm... INSANE!!  

I know this sounds hokey and corny, but this works for me.  My son is in Cub Scouts and the Boy Scouts Motto is: "Do Your Best."  And that's what I try to do.  Go to bed at 8:30 for two nights a week.   In the end, the more you commit to training, the more you drop non-productive activities and introduce training, the more mentally and physically fit we become.  Small changes.  Gradual lifestyle changes.  Like the wearing away of a stone by steady drops of water.  Consistency and Persistence.    

Totally right about the weather.  If it was outdoor training it would be another thing entirely but ya - on the trainer - I will need one of those epic movies or maybe a good trilogy to keep me occupied.  And um... ya... some new super padded cycling shorts for the 4:00 ride!!  I might try to do it... we'll see how I'm feeling.  I really need to fit running/swimming back in with some consistency!

It's FRIDAY!!! What's everyone got planned for the weekend?  Who's racing other than Sammeg?

Not sure, but I think maybe Bobby has a little debt he's looking to settle this weekend.

Thanks for all the support from the group this week. I'll draw on all the positive energy when I enter "The Pain Cave".

And seriously Marcia, If you pull 4 hours on the trainer you will instantly be my new hero and I will NEVER complain about a workout again.

So here's my Friday afternoon dilemna - I'll poll the group!

I'm currently a member of a gym - a popular chain here in Canada that costs me about $52 per month.  There are lots of locations which can be good at times though the one I use most is a 10 minute walk from my work.  So it's great for a quick weight workout and it has a 16m pool if I want to squeeze in a swim on my lunch.  I HATE the treadmills there - they re crammed in and face a wall so it never happens.  I do the occasional spin class but that's about it.  The hours aren't great - 10pm closure during the week, 6pm on weekends.  Oh and the pool has a 20 minute limit if anyone else is waiting.

I am toying with joining the university gym.  It's an older building with a beautiful pool - 25yards with a glass roof and NICE!  They have an indoor track I'd consider using when I miss an outdoor run and apparently they have a weight room though I have yet to check it out.  The hours run late - til 10:30pm weeknights and 8pm weekends.  The charge would be $75 per month.

My concern is I wouldn't be able to fit those workouts in on my lunch as getting there would take longer.  But the upside is I'd likely swim more on the weekends and can do the weights then.  Even the changerooms are so nice.  Actually I think I already have made my decision... my hang up is that if it isn't convenient it's a waste but I just need to make more of an effort to get out at night.  Maybe do the runs on my lunch - run home and walk the new puppy!!

I belong to the local YMCA and quite frankly it's a bit of a dump.  But it's 5 minutes from my house (I work primarily out of my home office when not traveling) and I can run over there and get some quick work in without anyone even missing me.  We also have a college about the same distance which has GREAT facilities (50M outdoor pool heated May - Nov, indoor track, etc., and the local Masters group works out there) which I also considered joining but with our family Y membership we get a big discount on summer camp for my daughter and my wife does spin classes and Body Pump early in the morning, which doesn't happen at the college.  I've also just lightly remodeled our home gym in the basement so we now have a tolerable treadmill, some free weights, and a Weider gym.

Given your choice, I would go with the nicer gym that has a better pool for sure, though I would sometimes miss the opportunity to do the quick 45 min lunchtime thing.

Any shot you can do both?  (I've thought of doing both but the Family Director of Finances i.e. my wife said "that's pretty stupid")

Can you get a trial membership at the university gym and see how it works out for you? ALot of places offer anywhere from 7 days to a month trial that will give you a good idea how it works for you. I think going from a 16m to 25yd pool will probably convince you but it's nice to have the option to change your mind.

Well I'm the Director of Finances in our family and still feel a bit guilty.  I also purchase passes to this computrainer club for longer bike rides (which I have yet to use given the LONG drive!).  So ya... my output has been a bit high lately with the new bike, clothes, race fees etc.  Trying to keep a low profile this season

Good point about the trial membership. I'll look in to that this weekend!

It sounds like the $52 club really isn't meeting your needs.  I think I would opt for the University club.  You will really enjoy swimming in a 25m pool vice the 16m pool.  Maybe you can buy 1 day passes to the $52 club for those days when you have to workout at lunch and can't make it to the University club.   

Big props to our fearless leader putting down a HM PR in adverse conditions today. Well done Bobby!

Glad you got that haircut yesterday, it probably made you more aerodynamic for todays race!

How did your race go?

Regarding the April Assignment and picking Volume Goals:  This is a journey of self-examination. SELF.  Do not base your goals off of what others' goals are.   Base them off your own abilities and what your capabilites are.  This is NOT a volume contest.  I've done volume contests before, and they only got me injured.  This is a contest to see how realistically you can set your own expectations, and then achieve them.  Carry on...

Hahaa! The way she was swaying back and forth, I was worried she might make me real aerodynamic by chopping off my ears!

Went pretty well, I just put up the RR.

LOL!!