Caius's Group - CLOSED (Page 21)

Hey Kristinia,

www.HalHigdon.com has 5k, 10k, Half Mary, Full Mary workout plans for free on there.

Wow, Tim, 60 miles... you go bud!

Have fun on vacation Gloria!  Welcome to the heat and humidity of the Southland!  It was 97 when I left Brimingham, AL today on business.

I have a sprint tri tomorrow morning and our 11 year old son is doing that one as his first tri with me.  I absolutely can't focus on the tri wondering.... "What if he wrecks on the bike leg?  Will someone be there to help him?"  Stuff like that.  Geez.

Just got home and dad was so focused on Little Dude that Dad left his bike shoes at the house!  Figured it out when we were sitting in traffic at the tri site and I was drooling over the Cervelo on the rack on the car in front of me.  Doh!  Just did the best I could with running shoes and my SPDs.  Hamstrings are extremely sore.  Couldn't stand up and attack hills.

I still pulled 7th out of 26 in my AG.  Little Dude blew groceries at mile 10 on the bike and DNFd.  He is still stoked about tri and wants to keep doing them.  (He gets to wash the bike later today or tomorrow!)

Will RR when the results are posted.

Terry - good job to both you and your son.  (Though I'm sure you are both kicking yourselves a little).  For an 11 year old to even think about cycling more than 10 miles.  Wow!!  Mine son is 8 and 100 m (a trip around the block) is his limit I think!  For all you know, you're looking at a future Olympian!

And for you to cycle with running shoes and clipless pedals - that must have been very difficult.  Bet that never happens again!

And Caius, as others have said:  nice photo!

Thanks much Neil!  I does seem I am better suited to the sprint road tris.

I have the pre-race card from USAT.  Nathan and I looked at it several times the night before and in the pre-dawn morning at 4:45 AM.  Kind of, in your mind, if you have your water bottles, helmet, gloves, and the bikes racked onto the vehicle, I guess you think you have everything pertaining to the bike.

Next time I'll have my shoes clipped into my pedals the night before while the bike is still in the garage.

I ordered some (used) aero bars from another BTer last week and should be here this week.  That'll be fun to fool around with!

RR is up. 

Other results here if you are really bored.  http://www.onlineraceresults.com/race/view_plain_text.php?race_id=8074

Heheheh!  I'm glad the wife caught me on a good stroke!  I do remember in the warm ups there was a lady breast-stroking in front of me and I could see her feet like a yard in front of me.  I kept thinking, I'm going to run over her.  I was only warming up, maybe 60% effort, but I never caught her.  She must have been flying!

Finally, I have a month (August) with no (planned) competitions!  No bike races, 5ks or tris.  Welcome relief!

Who has what races going on in August?

Hi all! I'm back after laying low for a little bit. When I got back to work I had a TON of email waiting for me to catch up on plus loads of laundry, helping our best friends move, etc. It's been super busy.

Kristina, here's what I ate leading up to and the day of the race

1 week before the race
I tried to eat as healthy as possible, not too much fried stuff, lots of fruit and veg, skip the deserts (this last one was super though for me)

2-3 days before the race
I started to add salt to all my meals

Day of the race
2-3 AM - 600 calories of some liquid breakfast drink (e.g Boost, Ensure, etc.)
5 AM - bagel with peanut butter + jam, sipping on water up until race start
6 AM - banana

Swim
nothing

Bike
Water for the first 20-30 minutes until my body settles from the swim and T1, then...
1 bottle of Gatorade Endurance every hour
1 Gatorade gel every 45 minutes with a sip of water
1 Lavasalt tablet every 45 minutes with a sip of water

Run
At least two cups of whatever I felt like drinking as I crossed the AID station. This included: water, Gatorade, Coke, chicken broth
I also grabbed chocolate chip cookies or pretzels when I felt like it
1 Lavasalt tablet every 45 minutes

I practiced all of this during my long training rides and runs (minus the chocolate chips, pretzels and chicken broth) and this works for me. I had no stomach issues at all during the event (lots of others did) but I was overhydrated for the weather conditions. I took a little bit less liquids than normal since it was cold and wet but it wasn't enough. I should have consumed less as I was peeing way too often. However, I was afraid to deviate too much from what I practiced due to fear of having a stomach issue. Once your stomach shuts down you can't take any more nutrients. When this happens it will make completing the IM very difficult.

In regards to your second question, i.e. how to get faster, this is easy but you're not going to like the answer. The answer is to run more often. Increase the number of runs to 4 or 5x per week. Make one of these your long run, increasing it slowly every week. Make at least 2 of your other runs, tempo runs where you're going to run at Z3 again, increasing the time you spend in Z3 slowly every week.

Way to go Terry!!! Good that you kept your head about you. Not sure how I would handle it. I'm pretty sure it would have wrecked me mentally had I forgotten my shoes at home.

As for you son, wow! That is just so amazing that he is still excited about doing tris. I feel back for the little guy for getting sick on the course but awesome that he's still stoked. I think you have stumbled across some absolutely amazing memories that you and your son will share together. Stuff that he will remember forever. Awesome!

Oh yeah, I forgot to answer this question. I've got the following lined up for the rest of the year:

C Races - If I can squeeze them in
Toronto Island Tri - Aug 16
Orillia Sprint Tri - Aug 17 (Likely not. Too far to drive.)

B Race
Ottawa Half Ironman - Aug 30 (Would love to do this, but got my second A race 2 weeks after. A bit of haul too. Seriously thinking about it though. Maybe if I could get someone to join me...)

A Race
Ironman 70.3 Muskoka - Sept 14

Neil, Tim, and Caius all going back to the watering trough!  Whoo-hoo!   Neil to do what got him into the sport!  Way cool!  Tim got several lined up before the end of the year!  (Only we sports competitors would think of the end of the year 3 or 4 months out!)  Cauis rocking the half Ironman as a season finallie!  (sp)

My 2nd "A" race this year is Sept 6th and an intersting sprint:  400 yd. OWS "time trial" swim, i.e. one at a time about 10 seconds apart, then a 1.5 mile run, then a 12 mile bike, then another 1.5 mile run.  The field should really be spread out, but should be a blast!

Ladies of our group, what's going on the rest of the season?

Wow Kristina!  You still have a full race schedule this year!  Besides jet-setting off to Hawaii!

I'm going to do my first half-mary in April of next year.