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Scott and Kelly's Mentor Group- Closed (Page 20)
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 2014-02-13 5:12 PM in reply to: MechEChick |
Veteran  580  |  Subject: RE: Scott and Kelly's Mentor Group- ClosedOriginally posted by MechEChick Originally posted by uhcoog In general I am VERY anti Hammer products. Just curious, why are you anti-Hammer products? x2 on the hammer products. The run will be basically a sprint...everything will be red line from go. So, you should have fun. For sprints I don't carry a water bottle and just take a sip of Skratch or Perform in the transition. I typically take a PowerGel 15 minn before the swim. I eat toast with jelly, some applesauce and a banana and drink a bottle of Skratch/Perform a couple of hours before. If you are comfortable in your tri-suit, go with that. Have fun and knock em dead. |
| 2014-02-13 5:52 PM in reply to: MechEChick |
Pro 4723   CyFair | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by MechEChick Originally posted by uhcoog In general I am VERY anti Hammer products. Just curious, why are you anti-Hammer products?
Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. |
| 2014-02-13 6:48 PM in reply to: uhcoog |
| 243 Lincoln, Nebraska | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by uhcoog Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. Oh, I like this information. BTW, I meant electrolytes, and typed endurolytes by mistake. Now I'm glad I did type that by mistake as we have a good discussion going on. I don't have endurolytes, but I do have a container of Heed that I like to drink for it's mild flavor, but never thought about what was in it. I don't know that I had ever heard (nor asked, nor looked for info) about which product would be the best to take. I grabbed the container to see what exactly is in it. One scoop has 27g carbs, in the form of Maltodextrin, and 2g are sugar. By reading ingredients, no protein and 40g sodium. Also has calcuim chelate, potassium chelate, L-Tyrosine, B6, Manganese chelate, Chromium polynicatinate. So, I saw we also have a small container of Cytomax. By contrast one scoop has 22g carbs with 12g of that being sugar. The carb sources for it are maltodextrain, fructose, dextrose and alpha-L-Polylactate. It also has an amino acid peptide blend which appears to be leucine, glutamine, alanine. Also has Vit C, Calcium, magnesium, chromium, sodium (120mg) and potassium (60mg). So, what drink would you recommend for endurance sports? These are the 2 I happen to have around so it's what I will be drinking, but once they are gone I am certainly open to suggestions for better beverages. |
| 2014-02-13 10:09 PM in reply to: crissy_jo |
Veteran 501 Seattle, Washington | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo Originally posted by uhcoog Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. Oh, I like this information. BTW, I meant electrolytes, and typed endurolytes by mistake. Now I'm glad I did type that by mistake as we have a good discussion going on. I don't have endurolytes, but I do have a container of Heed that I like to drink for it's mild flavor, but never thought about what was in it. I don't know that I had ever heard (nor asked, nor looked for info) about which product would be the best to take. I grabbed the container to see what exactly is in it. One scoop has 27g carbs, in the form of Maltodextrin, and 2g are sugar. By reading ingredients, no protein and 40g sodium. Also has calcuim chelate, potassium chelate, L-Tyrosine, B6, Manganese chelate, Chromium polynicatinate. So, I saw we also have a small container of Cytomax. By contrast one scoop has 22g carbs with 12g of that being sugar. The carb sources for it are maltodextrain, fructose, dextrose and alpha-L-Polylactate. It also has an amino acid peptide blend which appears to be leucine, glutamine, alanine. Also has Vit C, Calcium, magnesium, chromium, sodium (120mg) and potassium (60mg). So, what drink would you recommend for endurance sports? These are the 2 I happen to have around so it's what I will be drinking, but once they are gone I am certainly open to suggestions for better beverages. Wow, I had never even looked that closely at it. I guess I just assumed it was a good choice since a lot of people seem to use it. That's unusual for me since I usually research things to death first. I'm glad that came up as well. I'll also ask what do you use then? I picked up some Brooks Pure Cadence shoes last week. I have been skeptical of the whole minimalist movement since I've seen little evidence that minimalist shoes actually decrease incidence of injury. However I figured I'd at least try it myself before I totally write it off. I am currently breaking in another set of Brooks Adrenaline (which I've been running in for nearly 15 years now) as I'll finish out my current pair in mid March. So I'll be running a short run a week in the Cadence to see what that is like. Easy, short runs on soft surfaces, we'll see. |
| 2014-02-14 6:42 AM in reply to: crissy_jo |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo Originally posted by uhcoog Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. Oh, I like this information. BTW, I meant electrolytes, and typed endurolytes by mistake. Now I'm glad I did type that by mistake as we have a good discussion going on. I don't have endurolytes, but I do have a container of Heed that I like to drink for it's mild flavor, but never thought about what was in it. I don't know that I had ever heard (nor asked, nor looked for info) about which product would be the best to take. I grabbed the container to see what exactly is in it. One scoop has 27g carbs, in the form of Maltodextrin, and 2g are sugar. By reading ingredients, no protein and 40g sodium. Also has calcuim chelate, potassium chelate, L-Tyrosine, B6, Manganese chelate, Chromium polynicatinate. So, I saw we also have a small container of Cytomax. By contrast one scoop has 22g carbs with 12g of that being sugar. The carb sources for it are maltodextrain, fructose, dextrose and alpha-L-Polylactate. It also has an amino acid peptide blend which appears to be leucine, glutamine, alanine. Also has Vit C, Calcium, magnesium, chromium, sodium (120mg) and potassium (60mg). So, what drink would you recommend for endurance sports? These are the 2 I happen to have around so it's what I will be drinking, but once they are gone I am certainly open to suggestions for better beverages. Can't go wrong with Skratch (all natural)..I also use Perform. |
| 2014-02-14 8:19 AM in reply to: crissy_jo |
Pro 4723 CyFair | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo Originally posted by uhcoog Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. Oh, I like this information. BTW, I meant electrolytes, and typed endurolytes by mistake. Now I'm glad I did type that by mistake as we have a good discussion going on. I don't have endurolytes, but I do have a container of Heed that I like to drink for it's mild flavor, but never thought about what was in it. I don't know that I had ever heard (nor asked, nor looked for info) about which product would be the best to take. I grabbed the container to see what exactly is in it. One scoop has 27g carbs, in the form of Maltodextrin, and 2g are sugar. By reading ingredients, no protein and 40g sodium. Also has calcuim chelate, potassium chelate, L-Tyrosine, B6, Manganese chelate, Chromium polynicatinate. So, I saw we also have a small container of Cytomax. By contrast one scoop has 22g carbs with 12g of that being sugar. The carb sources for it are maltodextrain, fructose, dextrose and alpha-L-Polylactate. It also has an amino acid peptide blend which appears to be leucine, glutamine, alanine. Also has Vit C, Calcium, magnesium, chromium, sodium (120mg) and potassium (60mg). So, what drink would you recommend for endurance sports? These are the 2 I happen to have around so it's what I will be drinking, but once they are gone I am certainly open to suggestions for better beverages.
So I like Skratch Labs because the taste is subtle and pleasing and the ingredients are quality. That said to mix a race bottle (200-250 cals) takes 3 scoops which is 6 servings. So while it's a high quality, natural product it is pricey to use on a regular basis. When I train I mix it much weaker to half potency. If you're doing a WTC branded event there is going to be Perform on course. I am a HUGE proponent of living off the course. I'm also a fan of using the products you plan to use on race day through the course of training leading into that event. While most IM branded products are branded due to $$ Perform is actually quality stuff. Good amounts of electrolytes and good quality carbs. I've also used EFS from First Endurance has all the same goodness as Perform. In my opinion it's about taste preference at that point. I add zero cal lemonade to both EFS and perform to make them taste better. I know a lot of athletes ask me about water and when to take in sports drink. I say drink something with cals any time you are going to drink during training. If you want to mix it weak (the beauty of buying powders) do so, but you have to train your gut to be able to process nutrition at all intensity levels. |
| 2014-02-14 5:17 PM in reply to: uhcoog |
| 243 Lincoln, Nebraska | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by uhcoog Originally posted by crissy_jo Originally posted by uhcoog Their formulations are horrible. For instance lets take Endurolytes. The average athlete loses approximately 1200 mg of sodium/hour during an iron distance race. Endurolytes have 40 mg of sodium per pill. That's a ton of pills if you even want to come close replacing a decent amount. To the contrary if you look at Salt Stick Caps it has 215 mg of sodium. If you look at HEED which is Hammer's sports drink it has a single source for their carb content. The VAST majority of studies show having two or three different types of sugars in your product increases the rate at which you can absorb carbs. Now while Hammer doesn't do science well they do have a great marketing initiative. The deals they cut race directors and teams to use their products are the best in the business. It is why you will see a ton of local race directors using Hammer. I just see fueling for most endurance sports as a science/math problem and Hammer makes it hard to make it all work: Minimum of 300 cals per hour 60-90g of carbs per hour 1200ish mg of sodium per hour. Oh, I like this information. BTW, I meant electrolytes, and typed endurolytes by mistake. Now I'm glad I did type that by mistake as we have a good discussion going on. I don't have endurolytes, but I do have a container of Heed that I like to drink for it's mild flavor, but never thought about what was in it. I don't know that I had ever heard (nor asked, nor looked for info) about which product would be the best to take. I grabbed the container to see what exactly is in it. One scoop has 27g carbs, in the form of Maltodextrin, and 2g are sugar. By reading ingredients, no protein and 40g sodium. Also has calcuim chelate, potassium chelate, L-Tyrosine, B6, Manganese chelate, Chromium polynicatinate. So, I saw we also have a small container of Cytomax. By contrast one scoop has 22g carbs with 12g of that being sugar. The carb sources for it are maltodextrain, fructose, dextrose and alpha-L-Polylactate. It also has an amino acid peptide blend which appears to be leucine, glutamine, alanine. Also has Vit C, Calcium, magnesium, chromium, sodium (120mg) and potassium (60mg). So, what drink would you recommend for endurance sports? These are the 2 I happen to have around so it's what I will be drinking, but once they are gone I am certainly open to suggestions for better beverages.
So I like Skratch Labs because the taste is subtle and pleasing and the ingredients are quality. That said to mix a race bottle (200-250 cals) takes 3 scoops which is 6 servings. So while it's a high quality, natural product it is pricey to use on a regular basis. When I train I mix it much weaker to half potency. If you're doing a WTC branded event there is going to be Perform on course. I am a HUGE proponent of living off the course. I'm also a fan of using the products you plan to use on race day through the course of training leading into that event. While most IM branded products are branded due to $$ Perform is actually quality stuff. Good amounts of electrolytes and good quality carbs. I've also used EFS from First Endurance has all the same goodness as Perform. In my opinion it's about taste preference at that point. I add zero cal lemonade to both EFS and perform to make them taste better. I know a lot of athletes ask me about water and when to take in sports drink. I say drink something with cals any time you are going to drink during training. If you want to mix it weak (the beauty of buying powders) do so, but you have to train your gut to be able to process nutrition at all intensity levels. I found that one store locally carries Scratch lab products, and what do you know, I just happen to have an usused gift certificate to put towards the purchase of any item in that store. I might have to swing in sometime and buy me some Scratch Labs stuff. For tomorrow I'll only use what I'm used to using - it being a race and all. "never try anything new on race day" So, Scratch labs can wait. :-) |
| 2014-02-15 7:51 AM in reply to: 0 |
| 243 Lincoln, Nebraska | Subject: RE: Scott and Kelly's Mentor Group- Closed I am really, really nervous for my tri today for some reason. It started yesterday afternoon and I had nightmares all night long where I would get distracted at home and then realized I missed my start time by over an hour and couldn't even race. Over and Over and Over I had this dream. So frustrating!! This isn't my first tri as I raced several last year, but this is the first time I am racing the same race again. Perhaps it is just the nerves of wanting to improve this year and the fear I will fail at that goal. I'll update everyone on how I performed compared to last year after my race, but since there are heats going on all day I won't know how I did overall (compared against others) until tonight or tomorrow. No expectations or pressure to win (no age groups - just competing against 80 other women). I actually feel a little less anxious now that I typed this all out. See you all in a few hours. Edited by crissy_jo 2014-02-15 7:52 AM |
| 2014-02-15 8:30 AM in reply to: crissy_jo |
New user 273 Manassas, Virginia | Subject: RE: Scott and Kelly's Mentor Group- Closed Good luck! |
| 2014-02-15 12:29 PM in reply to: crissy_jo |
| 243 Lincoln, Nebraska | Subject: RE: Scott and Kelly's Mentor Group- Closed All done with my tri. My hip flexors feel tight now. I managed 20 lengths of the pool in 10 minutes. I don't know how everyone else in my heat did for pool swim. I think I could have pushed harder and got 1 more length in. I had no idea what pace I was doing until I heard the lady tell me "10 seconds" when I popped my head up at the end of lap 20. I'm happy with 20, 2 more lengths than last year with very short swim sessions (500M is about all I ever swim) and many months out of the pool this fall and winter. No where to go but up from here. :-) The bike was scored differently this year. They used average watts for 30 minutes on spin bikes rather than distance this year (distance only takes leg speed into consideration - and watts plays no role). My average was 166W, and it sounded like that may have been the highest in my heat. The gals spinning behind me said they just couldn't match my watts. I guess they could see my screen. I heard a lot of average watts around the 120 mark when they were writing them down. My RPM's were in the 100-105 range as that felt the most comfortable. Which is odd, because on my trainer I average mid 80's, but I think I generally pedal faster in races. My heart rate was around 178-182. I thought that was pretty high for a bike, but I've never measured my HR on the bike during a race before. And then off to the run. The treadmill default displays in mph. UGH! I never know what my pace is in mph. I guessed 6.5. Of course I have brain fog at this point and after a minute or two realized that 6.5 mph has to be 9:??. That was slower than I wanted, so i bumped it up. After my first mile I figured out how to make the screen display pace and saw I was doing something along 8:50ish pace, so I bumped it up another notch, then another. I ended up getting in 2.29 miles in 20 minutes, which is better than last year where I think I ran 2.23 or 2.24 maybe? So improvement over last year - YEAH! Also good considering my run training has been nearly non existent for 4 of the last 5 months. The gal who ran the furthest hit 2.8 miles - she got 1st place last year. I only wish I could run that fast. My heart rate was 180 for the run, the same as the bike, which makes me think I should have pushed harder on the run. I need to figure out what I am capable of running. I might just doubt myself too much and that may be holding me back. |
| 2014-02-15 12:51 PM in reply to: crissy_jo |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo All done with my tri. My hip flexors feel tight now. I managed 20 lengths of the pool in 10 minutes. I don't know how everyone else in my heat did for pool swim. I think I could have pushed harder and got 1 more length in. I had no idea what pace I was doing until I heard the lady tell me "10 seconds" when I popped my head up at the end of lap 20. I'm happy with 20, 2 more lengths than last year with very short swim sessions (500M is about all I ever swim) and many months out of the pool this fall and winter. No where to go but up from here. :-) The bike was scored differently this year. They used average watts for 30 minutes on spin bikes rather than distance this year (distance only takes leg speed into consideration - and watts plays no role). My average was 166W, and it sounded like that may have been the highest in my heat. The gals spinning behind me said they just couldn't match my watts. I guess they could see my screen. I heard a lot of average watts around the 120 mark when they were writing them down. My RPM's were in the 100-105 range as that felt the most comfortable. Which is odd, because on my trainer I average mid 80's, but I think I generally pedal faster in races. My heart rate was around 178-182. I thought that was pretty high for a bike, but I've never measured my HR on the bike during a race before. And then off to the run. The treadmill default displays in mph. UGH! I never know what my pace is in mph. I guessed 6.5. Of course I have brain fog at this point and after a minute or two realized that 6.5 mph has to be 9:??. That was slower than I wanted, so i bumped it up. After my first mile I figured out how to make the screen display pace and saw I was doing something along 8:50ish pace, so I bumped it up another notch, then another. I ended up getting in 2.29 miles in 20 minutes, which is better than last year where I think I ran 2.23 or 2.24 maybe? So improvement over last year - YEAH! Also good considering my run training has been nearly non existent for 4 of the last 5 months. The gal who ran the furthest hit 2.8 miles - she got 1st place last year. I only wish I could run that fast. My heart rate was 180 for the run, the same as the bike, which makes me think I should have pushed harder on the run. I need to figure out what I am capable of running. I might just doubt myself too much and that may be holding me back. Nice Job Crissy!. It's hard to go all out on the treadmill because you may not be running your normal style...it's forced instead of running freely. I struggle with it too. Way to push the HR on the bike. HR runs (I think) about 10 beats higher on the run when going all out. |
| 2014-02-15 5:41 PM in reply to: #4916036 |
| 94 | Subject: RE: Scott and Kelly's Mentor Group- Closed I did a gym Oly(+) distance workout this morning, but with an outside run. I took <7 min T1, and about 15 min for T2 (involved a pit stop) and I went slow for that portion b/c I just wanted to be able to run the distance I had planned vs be exhausted and not complete that part. When I got back to the gym, I walked the treadmill for a very slow half-mile to bring my HR back down. Stepping down off that thing HURT!! Then I went to the hot tub to soak my muscles and put my quads under the jets. I feel OK now - like I just did a tough workout, but could do another tomorrow. But I will probably take the day off, or do a stretch-band workout if I get too antsy. Monday I will do my usual full swim, and probably bike, too. I have to be careful b/c this week my schedule would work best if I did SBR (all three in one brick!) on Mon and Wed. Would be easy enough if I used Tues and Thurs for recovery, until I start thinking of how to get the weight lifting in there and that my recovery days wouldn't really be that anymore. Wow, I have a long way to go to be ready for my 70.3 this summer. But I think I can do it. The quad burning set me back emotionally, but now that I feel physically quite a bit better, I'm more positive that I can get there. I swam 30 min, went to bike class (mostly hills - she focuses on power/high resistance vs high RPM), stayed after until I completed what I wanted to, then went out for my run. I didn't know if my run would be 3 miles, 5 miles, or more, but a little over a mile into it, I knew I was going the full amount. Total was over 36 miles today. I ate my usual pre-swim non-fat Greek yogurt + blueberries prior, and had 2 Hammer gels (B/C that's what is sitting in my closet). One at the start of the bike, and one during T2. Then, I had a protein shake and some baked oatmeal that I make myself when I got back, taken slowly. I drank lots of water and my digestive track handled things much better than the last time I did this workout. (Lots of potty visits last time....sorry, TMI....but it really gets things moving and it's not comfortable. I have to work on this part so I can do the 70.3) |
| 2014-02-15 5:50 PM in reply to: #4950063 |
| 94 | Subject: RE: Scott and Kelly's Mentor Group- Closed Crissy - Nice job on your indoor tri! I haven't done one as a group, but I know I should. I don't expect the adrenaline to kick in, but it does, and it changes everything. The more practice, the better that should get (at least for me). Something I do in my job (I go to Code Blues) has taught me this. It has gotten much better over the years, but that kind of adrenaline rush makes it hard to co-ordinate, move, and think, and exhausts you so much faster. We go to training, practice drills, as well as the real thing, and each time helps that much more. Even though I thought I was going into my tri last summer just to finish it, for fun (b/c I won't podium for sure!), I still got that rush. And Master's swim meets bring it on, too. Did you get a rush during your event? Your run speed is amazing! |
| 2014-02-15 10:35 PM in reply to: kathleenkp |
| 243 Lincoln, Nebraska | Subject: RE: Scott and Kelly's Mentor Group- Closed Turns out there were 65 women racing today. I ended up as #6 overall on the list - up from #13 last year. I had the 2nd best watt output on the spin bike. I do not know who Brienne was (who blew my bike watts out of the water and would have ranked up there with the top couple guys), but I’d guess she’s either a pro athlete or was a man in women’s clothing (I joke). Holy cow she cranked out the watts! I might stalk her and have her give me private cycling lessons. Notice how close 3rd, 4th, 5th, and 6th were in total points? Most importantly notice how much further the top 5 ran verses me? I really need to get that run speed up where I should be. The run killed me in every race last year.
|
| 2014-02-16 12:08 AM in reply to: #4950066 |
| 94 | Subject: RE: Scott and Kelly's Mentor Group- Closed Wow! Not only is that a huge group (my local gym runs them, but only about 10 people per event - more as a practice), but you placed very high within that large group. Congrats on improving so much over last year. That's craziness on the running distance in 20 minutes. |
| 2014-02-16 10:34 AM in reply to: kathleenkp |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by kathleenkp I did a gym Oly(+) distance workout this morning, but with an outside run. I took <7 min T1, and about 15 min for T2 (involved a pit stop) and I went slow for that portion b/c I just wanted to be able to run the distance I had planned vs be exhausted and not complete that part. When I got back to the gym, I walked the treadmill for a very slow half-mile to bring my HR back down. Stepping down off that thing HURT!! Then I went to the hot tub to soak my muscles and put my quads under the jets. I feel OK now - like I just did a tough workout, but could do another tomorrow. But I will probably take the day off, or do a stretch-band workout if I get too antsy. Monday I will do my usual full swim, and probably bike, too. I have to be careful b/c this week my schedule would work best if I did SBR (all three in one brick!) on Mon and Wed. Would be easy enough if I used Tues and Thurs for recovery, until I start thinking of how to get the weight lifting in there and that my recovery days wouldn't really be that anymore. Wow, I have a long way to go to be ready for my 70.3 this summer. But I think I can do it. The quad burning set me back emotionally, but now that I feel physically quite a bit better, I'm more positive that I can get there. I swam 30 min, went to bike class (mostly hills - she focuses on power/high resistance vs high RPM), stayed after until I completed what I wanted to, then went out for my run. I didn't know if my run would be 3 miles, 5 miles, or more, but a little over a mile into it, I knew I was going the full amount. Total was over 36 miles today. I ate my usual pre-swim non-fat Greek yogurt + blueberries prior, and had 2 Hammer gels (B/C that's what is sitting in my closet). One at the start of the bike, and one during T2. Then, I had a protein shake and some baked oatmeal that I make myself when I got back, taken slowly. I drank lots of water and my digestive track handled things much better than the last time I did this workout. (Lots of potty visits last time....sorry, TMI....but it really gets things moving and it's not comfortable. I have to work on this part so I can do the 70.3) Kathleen, I am curious if you following a HIM training plan? Part of the reason I ask is that I don't think I ever did S,B,R all in one day especially at high intensity (like simulating an OLY) ever prior to my HIM. You are right in that you have a number of months to build up to a HIM. I guess I would be concerned that doing all three S/B/Rs, especially more than once a week, would exhaust you and not leave you with enough time to adequately recover. Also, I would be concerned that doing such high intensity workouts without a good and gradual build up could increase the possibility of nagging injuries. |
| 2014-02-16 10:35 AM in reply to: crissy_jo |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo Turns out there were 65 women racing today. I ended up as #6 overall on the list - up from #13 last year. I had the 2nd best watt output on the spin bike. I do not know who Brienne was (who blew my bike watts out of the water and would have ranked up there with the top couple guys), but I’d guess she’s either a pro athlete or was a man in women’s clothing (I joke). Holy cow she cranked out the watts! I might stalk her and have her give me private cycling lessons. Notice how close 3rd, 4th, 5th, and 6th were in total points? Most importantly notice how much further the top 5 ran verses me? I really need to get that run speed up where I should be. The run killed me in every race last year.
Congrats, again. Nice job! |
| 2014-02-17 12:36 AM in reply to: #4950155 |
| 94 | Subject: RE: Scott and Kelly's Mentor Group- Closed No, I am not yet following a HIM training plan. I want to, but haven't yet. The HIM I want to do is mid August. I typically work out quite a bit (2-2.5 hours a day) - and the Oly distance workout that I did yesterday wasn't any higher intensity than I normally do (I actually dropped it a notch since I knew I'd be going longer). I saw one of my coaches afterwards and she said I have an awful lot more endurance than I think I do b/c (after the hot-tub soak and some food) I was just walking around normally. I do expect that on a race day I will be exhausted b/c I will have the added adrenaline along with trying to go faster. I need to know that I can go that distance/length of time (or even further). It's just how I am. Today I feel fine - like I do on any given day. I took the day off from workouts b/c I had several activities with my kids, but I could have done a recovery workout. I still haven't planned out the rest of the week, but if I do end up doing all three SBR, it will be shorter distance for the BR portions than I did on Saturday. (75 min swim, 60 bike, and probably only 40 min run = similar total time, but with more swimming which doesn't bother me at all) It's not something I plan to do on a regular basis - other than a couple more times before the HIM. I can't fit other tris into my work schedule, so I look at a workout like I did as in lieu of those B races. I think the races would be better to simulate/practice, but I can't get them in. |
| 2014-02-17 8:10 AM in reply to: kathleenkp |
Pro 4723 CyFair | Subject: RE: Scott and Kelly's Mentor Group- Closed Crissy great job!!! 6th OA is awesome.
Kathleen you'd be surprised at how many people new to long course racing over do the training on a day to day basis. 2-2.5 hours of high intensity exercise on a daily basis is a lot. The standard scheduling taught with USAT is either 3 weeks hard training and 1 week down or deload. The other, and in my opinion better of the standard scheduling options is 3:1:2:1. This is 3 days hard, 1 day recovery, 2 days hard, 1 day recovery. For those with lots of training time on the weekend you can make Monday and Friday the recovery days to buffer the weekend. Then you get into periodization of training with base building periods, build periods, etc. It can get kinda tricky. It's why I always say to first timers either get a coach, which I understand is pricey for most, or find a plan that you're willing to trust and follow it.
I had my run test this weekend. 10 min w/u, 4 x (1 mile all out recording pace and avg hr, 90 seconds recovery), run easy to completion. Ended up with Mile 1: 6:29 Avg HR 183 |
| 2014-02-17 8:56 AM in reply to: uhcoog |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by uhcoog Crissy great job!!! 6th OA is awesome.
Kathleen you'd be surprised at how many people new to long course racing over do the training on a day to day basis. 2-2.5 hours of high intensity exercise on a daily basis is a lot. The standard scheduling taught with USAT is either 3 weeks hard training and 1 week down or deload. The other, and in my opinion better of the standard scheduling options is 3:1:2:1. This is 3 days hard, 1 day recovery, 2 days hard, 1 day recovery. For those with lots of training time on the weekend you can make Monday and Friday the recovery days to buffer the weekend. Then you get into periodization of training with base building periods, build periods, etc. It can get kinda tricky. It's why I always say to first timers either get a coach, which I understand is pricey for most, or find a plan that you're willing to trust and follow it.
I had my run test this weekend. 10 min w/u, 4 x (1 mile all out recording pace and avg hr, 90 seconds recovery), run easy to completion. Ended up with Mile 1: 6:29 Avg HR 183 Nice Job Scott. How do the numbers compare to your last test? I had to do mine too. But, alas, it was on the treadmill (roads were snow covered and it was blowing 20mph). For some strange reason, I go about 15-40 sec slower on the treadmill vs outside. So, my numbers don't really reflect best effort. A 7:10 mile on the treadmill feels harder than a 6:45 outside. |
| 2014-02-17 9:42 AM in reply to: kathleenkp |
Veteran 580 | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by kathleenkp No, I am not yet following a HIM training plan. I want to, but haven't yet. The HIM I want to do is mid August. I typically work out quite a bit (2-2.5 hours a day) - and the Oly distance workout that I did yesterday wasn't any higher intensity than I normally do (I actually dropped it a notch since I knew I'd be going longer). I saw one of my coaches afterwards and she said I have an awful lot more endurance than I think I do b/c (after the hot-tub soak and some food) I was just walking around normally. I do expect that on a race day I will be exhausted b/c I will have the added adrenaline along with trying to go faster. I need to know that I can go that distance/length of time (or even further). It's just how I am. Today I feel fine - like I do on any given day. I took the day off from workouts b/c I had several activities with my kids, but I could have done a recovery workout. I still haven't planned out the rest of the week, but if I do end up doing all three SBR, it will be shorter distance for the BR portions than I did on Saturday. (75 min swim, 60 bike, and probably only 40 min run = similar total time, but with more swimming which doesn't bother me at all) It's not something I plan to do on a regular basis - other than a couple more times before the HIM. I can't fit other tris into my work schedule, so I look at a workout like I did as in lieu of those B races. I think the races would be better to simulate/practice, but I can't get them in. I totally get what you are saying about the "need" to know that you can do the distance. When I began training last year for my HIM I had never done a tri and was completely new to swimming and biking. I frequently thought to myself, there is no way I can do these distances all in one day. But I simply trusted my training and rocked my HIM - far surpassing my expectations. Never once did I do S/B/R in one day and I think my longest ride was around 70ish miles followed by a 35 min run. But it all worked out. You may wish to consider checking out some of the free BT plans or feel free to look at my or anyone else's logs..which may help too. BTW, and for whateveer it is worth, after you build a good base and begin doing intervals on the bike and intervals and tempo runs ....you shouldn't be able to walk normally and should be spent. I know for me, after a workout on the bike when I go all out, I am spent....which is why recovery days and weeks are good because it allows your body to adapt. |
| 2014-02-17 11:23 AM in reply to: uhcoog |
New user 273 Manassas, Virginia | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by uhcoog Mile 1: 6:29 Avg HR 183 Mile 2: 6:34 Avg HR 189 Mile 3: 6:36 Avg HR 190 Mile 4: 6:49 Avg HR 191 Beast mode - awesome job Scott |
| 2014-02-17 11:50 AM in reply to: crissy_jo |
Veteran 501 Seattle, Washington | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by crissy_jo Turns out there were 65 women racing today. I ended up as #6 overall on the list - up from #13 last year. I had the 2nd best watt output on the spin bike. I do not know who Brienne was (who blew my bike watts out of the water and would have ranked up there with the top couple guys), but I’d guess she’s either a pro athlete or was a man in women’s clothing (I joke). Holy cow she cranked out the watts! I might stalk her and have her give me private cycling lessons. Notice how close 3rd, 4th, 5th, and 6th were in total points? Most importantly notice how much further the top 5 ran verses me? I really need to get that run speed up where I should be. The run killed me in every race last year. Just catching up after the weekend. Holy cow Crissy, nice job! That is awesome. |
| 2014-02-17 12:03 PM in reply to: Dunn Right |
Veteran 501 Seattle, Washington | Subject: RE: Scott and Kelly's Mentor Group- Closed Originally posted by Dunn Right Originally posted by uhcoog Mile 1: 6:29 Avg HR 183 Mile 2: 6:34 Avg HR 189 Mile 3: 6:36 Avg HR 190 Mile 4: 6:49 Avg HR 191 Beast mode - awesome job Scott x2. Awesome job!! Officially one week into IM focused training now. And I only missed one workout last week, which was impressive considering my mom was visiting until Saturday morning. Luckily she is super understanding. The rain finally returned right as my mom left town, which meant I watched the first three episodes of Season 2 of House of Cards while on the trainer Saturday. Definitely some surprises! My one missed workout... the snow is finally falling again in the mountains, so... I spent Sunday snowboarding and missed my 75 minute easy run. Not worried about it all because my run base is the best it's ever been and I'm still 19 weeks out. Here goes week 2! -Christina |
| 2014-02-17 1:56 PM in reply to: #4950544 |
| 94 | Subject: RE: Scott and Kelly's Mentor Group- Closed Woah!! I'm pretty sure that I could not walk *at all* after a 70 mile bike ride + 35 min run. I'll get there someday, but not there yet. I did have to skip the bike class I had planned this AM following my swim. A team-mate and I ended up racing the main swim set (a little over 2,000) and we were within an arm's length the entire time. He's tough! Neither one of us could breathe very well. I thought I was going to need a shock to restart my heart. And he cried "uncle" on me, even when he reached the wall about a hand-length ahead of me. Once he left for work, I swam another set and my 200s dropped by 12-15 seconds (!!!). I'll go back for the bike this evening when I take the kids in for their stuff at the gym. I probably could have done the bike class (after a half hour rest), but I thought I'd have better effort with hours in between. I got back into bed this morning since the kids are off from school, and then got out again thinking my day would just go better if I didn't try to put my workout into the middle of my day. I'm glad I went. I think that's the hardest workout I've swam in what seems like...forever? |
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