Schmize's Group - FULL (Page 2)

Mikkel - you are also doing all the right things.  Must be awesome living in LA where you can get out and do your workouts in nice weather almost any time!  And then to have your own business.  Very nice.  What do you do?

Make sure and ask the coach who is on deck at your Master's class for any tips she/he might have.  Invaluable.  Masters classes are great in that they have a coach (usually) and you have other people of varying strengths to keep you honest when you are there.

You are going to enjoy the HIM.  It is a different animal, though, in that you are really going to need to practice your nutrition while training.  If you are not fueled properly, the race can get long and hard in a hurry!

OK, Here is how the group shapes out complete w: nicknames/real names - (main race '08):

Schmize/Scott - (IMWI, Sept)
Oraneburst/Scott - (HIM, June)
mbondesen/Mikkel - (HIM, May)
AngeloS/Angelo - (sprint, June)
lawlordc/Denny - (Oly?, ??)
Sarah Ray/Sarah - (Oly, 2 of them)
Ajotto/Aron - (HIM, July)

You should all have these people in your friends catergory in your blog, so we get the most out of this program.  I will be checking blogs regularly so I will know  

lawlordc - You need to make your blog public so we can view it!

Also, we have a varying amount of experience, age, and race goals which is awesome, but also makes things challenging b/c what works in one area, doesn't always work elsewhere.  Therefore this thread will try to stay general, but if you have a specific question please ask and I will answer it the best way possible and try to explain my rationale.  For instance, Orangeburst (who is 19 w/o kids) will have different workout times and will be able to recover easier than most of us.  So, a morning run and an evening run on the same day may be OK, but for the rest of us is asking for a trip to the doctor....

Depending on the traffic/questions/comments, I will be throwing up questions for the group on nutrition, training plans, goals, and anything else that enters my little brain....

For now, looking at people's schedules it looks like most of us should be building our base.  Mikkel has a big race in May, but should also be working on base.  I am a firm believer in periodization, b/c it works and all the top coaches utilize it.  Basically, 2/3 weeks building intensity or endurance and then an activer recovery week.  You will find that recovery is where the most progress is made.

Angelo - I didn't realize your race was so close.  I think your best plan would be to follow one of the BT training plans.  The 13 week sprint plan would work great.   Just pick it up in week 3 or wherever you are suppose to be based on the schedule.  I would add your weight lifting in there.  It is usually better to lift weights after your workout.  Your muscles will be nice and warm that way.  As opposed to fatiguing them before yor training.

If that plan seems to easy, or doesn't fit your schedule, modify it accordingly...but keep the general structure b/c all the BT plans have recovery, taper, builds built right into them.

I will continue to watch your log, as well as everyone else in the group.

Sarah- good input on nutrition.  Since we have so many people doing the Oly and HIM distance, nutrition is very important during a race. 

My typical strategy is to live off what they have at the course, but I practice with it.  Its easiest to practice on your long runs/rides and/or bricks.  Depending on your size, the rule of thumb is 250-300 calories per hour.  You really have to do a "sweat test" to figure out how much fluid you need per hour.  For me 250 calories and around 24 oz of water per hour seems to work well.  Of course, this depends on the weather, too.  As it gets hotter (and more humid), the hydration efforts go up.

So in an HIM, I shoot for 250 cals per hour.  I like something solid, so I have a cliff bar once my HR comes down from the swim.  Then I use gels and water throughout the race.  I use egels since they have 150 cals and extra sodium.  Sodium input/output is another deal that has to be figured out, too.  As it gets hotter, I supplement with endurolytes (salt tabs).  I also use Gatorade Endurance and usually alternate that with water.  The good thing about GE is that it gives you 50 cals per 8 oz, which helps with your calorie intake, too.  And it has 200mg of sodium.

The thing about nutrition is that it is VERY personal.  You need to figure out what works for you through practice, however, you can get a good starting point from the rules of thumbs (250-300 cals and 24 oz of water).

Also, it looks like most of us are weekday loggers.  Which is OK, with me, too, as I usually only stop in to log my workouts on the weekends.

ajotto - you got it.  You will find some people sweat more than others.  So, its usually a good test to do when its warmer, but will still work.  If you go out for an hour (or a half hour or two) just weigh yourself (naked) before you go out.  Then if you don't take in any fluids and you weigh 2 lbs less after your run/bike, you typically lose about 2 lbs to sweat for every hour.  You can do the test while taking in liquids, as well.  If you take in 16 oz during your run, and weigh two pounds less, then you sweat 3 lbs per hour.  I am a heavy sweater, so that is why I use gatorade endurance.  Endurance has 200mg of sodium, which is a nutrient you lose in your sweat and need to replace.  Its a good test.  Not exact, but puts you in the ball park.

I also agree with triathletes as giving and caring people overall.  Wait until your first race....they are incredible.  In my first race, I had a flat BEFORE the race and had no idea how to change it and I didn't have a spare.  I had a guy give me a spare and show me how to change it w/ only 20 minutes until the start.  He took the $10 I offered him for his tube and services, but only b/c I made him.  And I hear stories like that all the time.  You see people who forget goggles or something else and there is always someone with a spare willing to loan you.  Its a great, great community.

I was out today, but will be around the rest of the week.  It sounds like everyone is hitting the new year running!  Feel free to post here with your workouts, etc., to keep everyone motivated.

Also, I have a question for y'all?

1) What did you get for Xmas (either tri-related or not) that you loved
2) What did you want (this one needs to be tri related) for Xmas, that you didn't get or think you want before the next tri season. 

I will respond with mine after some of your responses.

ajotto - to answer your 2nd question about HR and training zones.  Joe Friel's Triathlon Training Bible does a great job of explaining it, but so does this thread (which is free) right from BT:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

Its a ton of information, but its very good.  Mike Ricci used to be one of the coaches on this site and is very knowledgeable.  He has a very good website with a ton of information on this topic and others, which I would also recommend downloading or reading when you get a chance. 

www.D3Multisport.com

Bottom line is that once you are in pretty good shape, you should do an LTHR test.  Finding an 8K or 10K race for the run is the easiest way to do this, but you can also do the test that Mike Ricci explains in the thread.  Basically, 30' all out run, hit the lap button after 10' and the avg. HR in the last 20' is your LTHR.  Its a tough test, but works out pretty well.  From your LTHR (the HR where your body produces more lactic acid and starts burning sugar, instead of fat), you can figure out your zones.  I believe there is a calculator on the Ricci site.  If not, ping me and I will find mine and upload to the thread here. 

Most of your training should be in Z1/Z2.  This builds the aerobic engine.  And it burns fat.  We have a huge supply of fat (and that goes for everyone) that is available for energy.  Sugar will only last so long.

Hope that helps.

I got some pretty nice stuff, too.

- Speedo swim jammers
- Giro Aero Helmet
- Bike trainer tire

I think I am set in the triathlon department, but i am sure I will come up with something.  Maybe a new saddle?