Got Your Mojo WORKIN'! group - CLOSED (Page 20)

Whato,

Do  you have any info to support this claim?  I am intrested to read about this.  I lift weights in the AM becasue I have only have 30-45 min of time to train before work.  I guess I could wake up eariler but 5 am is already earily for me, remember I am just out of college as a fraternity guy.

What do you guys think about the timing of workouts?  Also do  you guys train with free weights or do you use poly-metrics or resistance bands.

Duncan congrats to you on the new daughter, enjoy every minute!

It for sure is a great day.. I always try and get taxes done early in the year though.
Jac you also make me laugh. For sure put a smile on my face this morning.

Thanks for the encouragement guys.

I am on Facebook... Alexandra Storm
 

Melinda-

I was at the Rock Cliff tri as a spectator.. great race i think i will tri one this season. I have the St. G tri on my list that is the first race of the season for me. ( and my first tri ever) I am supper excited.. If you need a runnig partner in town let me know. I run about A 10 to 9 min mile between 3 to 5 miles at a time.

Manny.

Edited by justfeltliikerunning 2011-01-04 11:01 AM

As Of now i only have planned the April HM and the ST. G Tri in may.
But i will soon be entering more local races around salt lake.
I will tri and figure out how to put them up like you have them as your signature, its  a great idea and i will add as i go.

Here is my profile link...
http://www.facebook.com/profile.php?id=1237286950
 

xx

Edited by bhc 2011-01-04 12:52 PM

Steve - pacing and nutrition are practically everything   That mirrors my thinking based on everything else I have read regarding HIMs.  Glad to hear this is the hard part.  I was thinking it might be the training that was hard .

I'm hoping that putting in a few 15 mile runs and several hard 65 mile bikes will do the trick if I pace and fuel properly. 

Edited by bhc 2011-01-04 12:54 PM

Edited by bhc 2011-01-04 12:53 PM

SORRY...I was typing and BOOOOM....5 posts!!

Edited by bhc 2011-01-04 12:55 PM

LycraCladChamp,

Not sure that I have a specific "scientific" report to directly you to, however, my understanding is, that to burn fat (something all triathlete wants to do - less weight equals speed potential) the most effective workout is in the morning before breakfast. Now if your off on a 1.5 hour workout clearly you have to eat, but that's another story. Thus, in the morning it is better to do an intense aerobic workout, which will increase the bodies metabolism for the morning and early part of the afternoon. Intensity is what increases the metabolism and fitness level over time doing the exercise (assuming your working on fitness and not endurance). Additionally, most of the races occur in the morning and the more you do like race day, the better race day will feel.

Additionally, over the period of the day your body changes and you actually become stronger in the afternoon, thus, weight work, as I understand it, is best done in the afternoon when the body is capable of lifting heaver weights. For me, I can squat more in the afternoon than first thing in the morning, I don't know why, I just do. Thus, for me, I do weights in the afternoon, however, if I am also doing two or three workouts in the day I have no problem doing another aerobic activity. In the afternoon, I always feel stronger, but not as fast as in the morning. As a result, I do most of my speed work in the morning, low time high intensity, endurance in the afternoon, and when applicable weights in the afternoon. It takes a lot of scheduling and planning, particularly when I am traveling, however, it works for me.

I have always understood that this was the most effective way to allocate training within a day. However, I maybe completely incorrect. I also believe that each person is unique and that you need to try different things and listen to you body. I would encourage you to research, try different times, and listen the most to what your body tells you. Thus, making your decision based not on what I say, or your allocated workout times, but on what you body prefers.  

Hope this helps, Whato. 

ROGER -

I know you've put the winking yellow-face there, but honest to god, I think the training is easier than the pacing and nutrition. Heck, I mastered the training for HIM years ago; it's the P and N that keep me honest!

Okay, I jokes there some, too, but I really feel that all the focused, to-the-letter training in the world can be undercut in a big hurry if pacing and nutrition are off at the longer distances. I know I said essentially the same thing before, but I just feel I ought to say it again.

Another thought is that I made LESS mistakes this way years ago, when I wasn't so inclined to push the pace as hard as I have the past few years. That is the double-edged sword of building good speed at olys -- while it is good to have and makes one faster (duh), at least for me it leads to risk-taking at HIM. That too is all well and good, but only if one is meticluous with training AND pacing AND nutrition. For the HIM in Vermont, I would rate my training at 80%, pacing at 70% (100% being flawlessly smart), and nutrition at 60% -- not good enough, overall.

Still more to come pertaining to the training and nutrition details!

And FWIW --- I don't know your histroy well, but you seem to have a big history, and lots of dedication and motivation, and if you can stay healthy between now and October, you should be able to easily be ready for Washington or whichever fall HIM you choose. The training IS demanding, for sure, but it is doable and not at all unforgiving -- as IM training can often be!

ROGER - YES, YES on pacing and nutrition. I TOTALLY agree with everything Steve said on the subject. I've only done one HIM, but I didn't pace or refuel correctly on the bike and paid for it on the run. I had a refuel plan in place that I'd written down but once I got on the bike I forgot all about it since I was having so much fun. I couldn't figure out what happened at mile 3 on the run when my body just said "that's enough". Then it hit me that I hadn't paid any attention to how much I'd drank nor taken in on the bike. Duhhhh for me. I was able to refuel and recoop enough to finish the run strong and loved the whole thing. I plan on racing smarter this year. So my advice - even with a plan in place, make sure you have something to remind you to IMPLEMENT the plan.

I'm on Facebook too - Brenda Hoskinson Worrell. I'll friend Alex and Johanna since I have their full info.

We're football fans big time - Redskin fans (unfortunately lately) since we lived in DC for our first 18 years of marriage - during the Joe Gibbs era which was a great time to be a Redskin fan. Not so much now. I'm so glad you got to go to the Packers game, Laura. How fun!

Manny, RockCliff was the one that I did, not a good day for me, I had open water panic, last out of the water, and then to make it worse (what could be worse when you're already last?) I went the wrong way on the bike.  I was doing the oly and thought they said oly didn't turn where the sprint turns.  Ummm I was wrong.  So on up that hill into Francis....before I figured it out and got turned around.  I felt like a VIP getting a motorcycle escort in from the bike and out on the run!  Seriously I actually could laugh about it and would do that course again.
Melinda

I'm very interested in all the HIM talk and looking forward to seeing your nutrition plan Steve. When you talk about pacing, how do you decide what pace to set? From training rides, do you decide on mph on the bike and stick to it?
Johanne 

Do you have to qualify or something to race in a HIM, or is open to anyone as long as there is room.  I was on the IronMan website and it said something about a lottery.  I do not plan on doing a HIM this year but my goal is to try and shoot for it in 2012 or 2013. I know there is a HIM in New Orleans in 2011 and if they have it again in 2012 or 2013 I would like to try.

Thanks
George

JOHANNE -

Many thanks for salving my ego by writing "....your nutrition plan....", as opposed to the more accurate "....your nutrition 'plan'....", as what I had represented more of a "quick sketch" or a "rough draft". And then that was exacerbated by how I (failed to) executed it, whuch was really just being lazy and/or forgetful and/or too preoccupied with the actual act of cycling.

However, I do know what has worked for me before, and I mostly know where I went wrong in Vermont. Again, it wasn't a disaster, but I did lose steam in the final five or six miles of the bike, and jusy faded on the run. The first four and last three miles were good to mostly okay; it was the middle six that were somewhat trying. It was a hot day and the hills were out in full force, and while those might be easy excuses, it is best to take the blame mostly myself. I had done decent hillwork for it and hit the bike hills great, but the run hills were the ones that hurt. And seeing how I'd been a really good boy about running hils in training....I could only blame it on sloppy nutrition. Ha! Serves me right to suffer!

BRENDA....and JOHANNE.....and ROGER.....and ? --

I see your comment, Brenda, about having too much fun on the bike to bother eating, and that is very common at any distance -- but the price is paid in full as the disttances increase. And if fun doesn't get in the way, then focused effort will, especially if the focus is to the exclusion of all else -- eating, or just plain common sense. It is a real good example of cause-and-effect, wherein you may work your tochis off during the bike, say, and feel you are set for a red-banner day, but if the calories and carbs and electrolytes aren't being replenished adequately -- oh, noooooooooo...........

So, what some people do is set the timer function on their watch to whenever they think they should get something into their system. Set it for 34 minutes, say, it goes off, and you grab whatever you might have with you -- gel, bar, pretzels, baby potatoes (Honest! I have done that lots, and will share the secret later!), gummy bears, and a drank to keep hydrated.

An alterante approach is to pick landmarks, so that when you turn right at Brenda Boulevard onto Roger Road, you get somehting into your system. The only problem with that is that it doesn't reflect how long you take getting there; the timer beeping at regular intervals is probably best.

Do you all have a Bento Box? One of those little black box that sits at the front of your top tube and nestles agaisnt the stem, and has a flappy mesh lid, and is de riguer for long-distance riding? If not , definitely get one. They are only about $12-15, I think, and even at five times the cost they would be worth it!

Does anyone have the learning to swim program scaled down for a sprint distance?  The distances are way above and beyond the sprints needs.  Or can anyone help me scale the plan down.  I was able to swim 450 yds yesterday before I thought I was going to loose a lung or 2 in the pool.

GEORGE -

The only half-irons you need to qualify for are the two championships -- for 70.3, and the USAT one that was in Myrtle Beach this past year. (The 70.3 one has been in Clearwater, but is moving at least for '11 to Henderson, NV, just east of Vegas.) And as for the USAT one, non-qualifiers can race it, they just can't be considered in the "championship" determinations.

The only iron that needs qualification is Hawaii. Many of the "branded" M-dot ones require either a lightning fast internet connection once registration "goes live" the morning after the race, or actual attendance on-site to sign up in person. Most are like this, but St.George UT is slow, and this past year Coeur d'Alene ID took a few months to fill Louisville also takes a few months. Non-branded irons, of which there are a handful (or two), usually do not sell out.

I'll friend Brenda, Johanna, and Alex as well. 

"I'll friend Brenda, Johanna, and Alex as well".