JeanneRoth's Group - CLOSED! ;o) (Page 2)

Hi Lynn and Donna,

Donna, it's always a good idea to know how to change a flat - if not only for a race but for training. Would not be a lot of fun to be 10 miles from home with a flat and no way to fix it!

Here is a good video for the basics;

http://www.ehow.com/how_224_change-flat-tire.html

Lynn, it's only a couple weeks before the 5k - i wouldn't say do this distance every time before the race, maybe every third time but be sure to have some recovery runs and some speed work too if you'd like. I guess it depends if you want to finish or go fast(er).

 Enjoy the experience of running in a group... they will pull you along. 

Thanks for the welcome! and yes, good luck Jeanne!

 dave

at the risk of hijaaking the question..

 Tanya, I can't answer about a sprint and a half mary. but the other questions -

Breast stroke is Ok for the first one there is no rule you have to do freestyle (front crawl). But i recommend you practice your front crawl - take lessons - get the Total Immersion books by Terry Laughen (sp?) -  if you read further up in the post; one of the group took the TI class  she'd be a good resource to ask about that.

Saddle sores? without getting too personal - depending on where they are you might have some seat adjustment to do. Nose up or down a little can make a big difference. Your local Bike shop should be able to help. And yes a mountain bike is fine for your first triathlon. It doesn't make sense to spend a bunch of cash on a bike  that you may not use beyond one year. 

By the way if your bike currently has those big gnarly tires - they are slow on pavement. You could go to the bike store and have them put on something with less tread or even road "slicks" - you'd be faster and it'd be cheaper than a whole new bike.

If you feel the need to get a road bike - depending on your resources, - start with used... it'll be  much faster than the mountain bike.

 it's just my opinion but the first one is about having fun - checking it out and enjoying a new level of fitness.

Sorry Jeanne for jumping in but you seem busy

Can I weigh in on the fueling question for a half marathon?  I recommend it.  Your body can store about 900 calories of carbs so if you burn 70-100 calories per mile that means you are carb depleted before the end of the 13.1m race (assuming you are running at a higher than EZ day HR which allows you to burn some fat with the carbs). 

I am on the small size (4'10", 100lbs) so only burn about 70 calories per mile or 940 cals, but to be on the safe side I supplement with 1 8oz bottle of Infinit which is 70 cals.  I am running close to the danger zone and probably could ingest more, but this seems to work for me.   Race conditions are different from training, but you could run a hard 13.1m several weeks before the race and test out the option.

I have a good word doc on fueling calculations if you are interested in it PM me.

Suzy

Tanya

I have been trying to figure out how to send you the word document.  I thought there was an attachment function, but cannot seem to find it.  If all else fails I will cut and paste it here.

Suzy 

Tanya

I have been trying to figure out how to send you the word document, but it is too large.  Here is a snipit from it.  To give credit, it came from Kim MUeller at the Infinit web site. I use this as well as my own calculations to get my calories dialed in.

Suzy