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Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED (Page 22)
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 2011-03-02 8:57 AM in reply to: #3378792 |
Extreme Veteran  612   Chicago-ish |  Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSEDroadrhino - 2011-03-02 8:32 AM triritter - 2011-03-02 6:30 AM Triathlons are picking up around here if you have any specific questions on what to do on race day, then post them now. I'm using March and the longer workouts to dial in my nutrition plan for the HIM. Saturday I have a 2.5 hr. bike and a 3.5 mile run brick on the agenda...how would you suggest expiramenting with nutrition during this workout? My tentative idea for race day is to have a Clif bar after the swim/start of the bike, then another bar at the 2 hr. mark (estimating it will take me 3-3.5 hours on the bike on race day). I will also alternate water and IM Perform on the bike for fluids. Then for the run, I am thinking I will use Hammer Gel at every hour and continue with water and IM Perform for hydration. So how can I take this big picture race-day plan and put it into practice this Saturday? I typically do a Clif bar before starting my long bike sessions, anyway, but I would like to have one closer to the run this weekend to see how my body responds to the solid nutrition going from bike-run. Everything I've read says you're supposed to take in 200-300 calories per hour so I'm wondering if that's going to be a bit light. You'd have to drink a lot of the Perform to get that many calories. My plan for long bike rides has always been to start taking in calories between the 20 and 30 minute mark and then I tried to keep them coming consistently after that. I know a lot of people will take in all their calories at one time, or every half hour, but I've found my performance is more consistent if my intake is consistent. Basically I'd hydrate with Gatorade then 10 minutes later I'd do one Clif shot block (about 30 calories each) followed by water. I'd keep going back and forth between those every 10 minutes. I'm still trying to figure out what works best for me on the run. I do know that I can't do much hydrating in the last 5-10 of my ride or the sloshing messes me up when I start running. I also really don't like gels so I stick with the shot blocks. |
| 2011-03-02 4:55 PM in reply to: #3378742 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED adubtri - 2011-03-02 8:08 AM Since you raced this last year and Ironman races are different than Playtri races; what time should I plan on my wave to start? Website says the first wave goes at 7am (pros probably)....should I expect age groups to go at 8am? 9am? Thanks yes something like that they will let you know. it's broken down into age groups and sexes. Do your warmup prior to the meeting/pros start. |
| 2011-03-02 4:57 PM in reply to: #3378745 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED adubtri - 2011-03-02 8:10 AM Also, what about hydration on the course? Do they pass out gatorage/water bottles at rest stops? yes there are typically a few hand offs on the bike course, mastering the catches of these going 25mph has been tricky for me. this race will be well equipped. The run course will also have gels and sponges. stay posted to the website and there will be emails sent out closer to race week I am sure. |
| 2011-03-02 4:59 PM in reply to: #3378792 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED UMMM.....if your "racing" your heart rate is going to be so high, it will be hard at that intensity to take in solids. your best bet is to experience with different sport drinks/gels/those chewy things and so forth and do some race pace intensity interval in your big brick sesssions. roadrhino - 2011-03-02 8:32 AM triritter - 2011-03-02 6:30 AM Triathlons are picking up around here if you have any specific questions on what to do on race day, then post them now. I'm using March and the longer workouts to dial in my nutrition plan for the HIM. Saturday I have a 2.5 hr. bike and a 3.5 mile run brick on the agenda...how would you suggest expiramenting with nutrition during this workout? My tentative idea for race day is to have a Clif bar after the swim/start of the bike, then another bar at the 2 hr. mark (estimating it will take me 3-3.5 hours on the bike on race day). I will also alternate water and IM Perform on the bike for fluids. Then for the run, I am thinking I will use Hammer Gel at every hour and continue with water and IM Perform for hydration. So how can I take this big picture race-day plan and put it into practice this Saturday? I typically do a Clif bar before starting my long bike sessions, anyway, but I would like to have one closer to the run this weekend to see how my body responds to the solid nutrition going from bike-run. |
| 2011-03-02 8:50 PM in reply to: #3378605 |
Regular 336 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED triritter - 2011-03-02 7:30 AM Triathlons are picking up around here if you have any specific questions on what to do on race day, then post them now. Most people say to get in the water for a warm up. I'm almost positive my sprint tri in may will allow us to be in the water prior to the race. Any suggestions on warm up? I'm not much of a swimmer maybe I'll be more of one before the time comes. |
| 2011-03-03 6:23 AM in reply to: #3378857 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED thndrcloud - 2011-03-02 8:57 AM roadrhino - 2011-03-02 8:32 AM triritter - 2011-03-02 6:30 AM Triathlons are picking up around here if you have any specific questions on what to do on race day, then post them now. I'm using March and the longer workouts to dial in my nutrition plan for the HIM. Saturday I have a 2.5 hr. bike and a 3.5 mile run brick on the agenda...how would you suggest expiramenting with nutrition during this workout? My tentative idea for race day is to have a Clif bar after the swim/start of the bike, then another bar at the 2 hr. mark (estimating it will take me 3-3.5 hours on the bike on race day). I will also alternate water and IM Perform on the bike for fluids. Then for the run, I am thinking I will use Hammer Gel at every hour and continue with water and IM Perform for hydration. So how can I take this big picture race-day plan and put it into practice this Saturday? I typically do a Clif bar before starting my long bike sessions, anyway, but I would like to have one closer to the run this weekend to see how my body responds to the solid nutrition going from bike-run. Everything I've read says you're supposed to take in 200-300 calories per hour so I'm wondering if that's going to be a bit light. You'd have to drink a lot of the Perform to get that many calories. My plan for long bike rides has always been to start taking in calories between the 20 and 30 minute mark and then I tried to keep them coming consistently after that. I know a lot of people will take in all their calories at one time, or every half hour, but I've found my performance is more consistent if my intake is consistent. Basically I'd hydrate with Gatorade then 10 minutes later I'd do one Clif shot block (about 30 calories each) followed by water. I'd keep going back and forth between those every 10 minutes. I'm still trying to figure out what works best for me on the run. I do know that I can't do much hydrating in the last 5-10 of my ride or the sloshing messes me up when I start running. I also really don't like gels so I stick with the shot blocks. you are sorta right, everyone's caloric intake is different though, so you want to figure this out before race day. If you had the money the I would get an RMR test and bike test to see how many calories you use/need. You don't want to take in so much you are puking on the run. I typically take a gel every 30 minutes on the bike w/ 2-3 bottles of cytomax and then gels every 3 miles or 20 minutes in the run for a 70.3. So far I've timed it just right where I puke after the race. |
| 2011-03-03 6:25 AM in reply to: #3380217 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED grownassman161 - 2011-03-02 8:50 PM triritter - 2011-03-02 7:30 AM Triathlons are picking up around here if you have any specific questions on what to do on race day, then post them now. Most people say to get in the water for a warm up. I'm almost positive my sprint tri in may will allow us to be in the water prior to the race. Any suggestions on warm up? I'm not much of a swimmer maybe I'll be more of one before the time comes. if you are not allowed in the water then do lots of arm swings and arm circles. I've done these before and swam my best ever, but that's not saying much. for a swim warmup, ez swimming of 10-15 min and incorporate some mix stroke, a few picks up (ex. 4x30 strokes hard/30 ez) and a some drills. |
| 2011-03-03 7:02 PM in reply to: #3380539 |
Regular 336 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Swam 1,000 meters tonight for the first time and I feel alright afterwards! Next milestone is 1,600! Edited by grownassman161 2011-03-03 7:41 PM |
| 2011-03-04 12:02 AM in reply to: #3381816 |
| Veteran 140 Longmont, Colorado | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED grownassman161 - 2011-03-03 6:02 PM Great accomplishment!!! Be sure to train smart, form over volume (volume is mostly for confidence) -- there is an opinion out there that if your 100yd T-pace is 1:40 or slower the primary focus should be on drills to improve form. I'm a living example that it gets much easier, I mean much much easier as your form improves. Two years ago i struggled to finish a 525yd pool swim in over 22min...yesterday I completed a 2500yd easy swim in 37 min...hang in there it's worth the effort!Swam 1,000 meters tonight for the first time and I feel alright afterwards! Next milestone is 1,600! Very nice job on setting a goal and checking it off the list!!! |
| 2011-03-04 5:58 AM in reply to: #3381816 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED grownassman161 - 2011-03-03 7:02 PM Swam 1,000 meters tonight for the first time and I feel alright afterwards! Next milestone is 1,600! Congrats man!! |
| 2011-03-04 6:00 AM in reply to: #3256799 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Alright guys! The weekend is here and race season is near. What are you doing this weekend. I'll post first. I am on recovery week (was in between coaches), but got that sorted out and decided I liked the one I was with after all. Friday; Pool threshold session Saturday: 1 hour light aerobic run Sunday: V02 Test and 45 min post run spin. |
| 2011-03-04 7:55 AM in reply to: #3382167 |
| Euless | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Friday: 90 minute bike Saturday: Supposed to do a mini tri with TNT but don't know if we will with the weather predicted to be windy, rainy and cold. Probably be great simulation for Galveston!! lol If that doesn't happen then I'll go for a long swim in the afternoon. Sunday: Brick 3 hr bike/60-minute run So you're sticking with Brent as your coach? I may give him a call after TNT and see if he'll take a goof like me!! I need some hardening.....lol |
| 2011-03-04 8:45 AM in reply to: #3382258 |
Member 178 Dallas, TX | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED I made to to Palm Springs for my tri this weekend
Friday - ride on rented bike a bit, practice swim this afternoon Sat - sprint tri! Hopefully there will be no drowning involved. Sun - probably a day off - I will be at a conference most of the day in La Jolla. |
It's really beautiful here.| 2011-03-04 8:45 AM in reply to: #3382258 |
Member 178 Dallas, TX | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED |
| 2011-03-04 10:02 AM in reply to: #3382346 |
| Euless | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Good luck in Palm Springs Teddie!! |
| 2011-03-04 10:48 AM in reply to: #3256799 |
Veteran 204 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED The plan for this weekend: Sat - Tif and I are supposed to have a 2.5 bike and off the bike a 3.5 mile run. This may have to changed to Sunday due to weather...still playing it by ear right now Sun - 4 mile run and then our first OWS...hope this happens if not it will be a pool swim. This should be a fun weekend of workouts. I am looking forward to having a relaxing evening tonight...no baseball games to umpire and getting to bed early. I am in need of the extra rest. Then I will be ready to face the weekend. |
| 2011-03-04 1:40 PM in reply to: #3256799 |
Extreme Veteran 612 Chicago-ish | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED I need to do a 2.5 hour bike ride and an 8 mile run. Since it's supposed to snow tomorrow I think I'll do the run then and hope that there's not enough snow to keep me from riding outside on Sunday. Today was a 5 mile run and a 2500yd swim (Fink #1) which are already done. They went well but now my SCM on the right side of my neck is strained and I'm trying to stretch it out. |
| 2011-03-04 3:06 PM in reply to: #3382946 |
Expert 1358 Albuquerque, New Mexico | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Today: 45min Hi cadence spin Z1, 2500yds swim (MS: 12x100), both done Sat: 1 hour Z2 run...hoping to hold 9:20's in Z2... Sun: 1hr 45min Z2 bike...will be early am on the trainer for sure...think I might find a movie to watch. Then a trip to American Girl to get a doll my daughter has been saving up for...I should stay Z1 since I don't have to fork all the cash over for it...she got a gift certificate and $$$ for her grades and earned the rest by working around the house (which meant actually more work for me to think of ways for a 6 year old to "earn" money...sheesh)... Mon: 1hr Z1-Z2 run, see saturday's goal. |
| 2011-03-04 5:35 PM in reply to: #3382167 |
Regular 336 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Friday- off Saturday- definitely 30 or so on the bike and hopefully a couple mile run after. Sunday- Wife is doing a half mary going to ride the road bike around the race and maybe a swim when I get home. |
| 2011-03-04 5:37 PM in reply to: #3382167 |
Regular 336 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED triritter - 2011-03-04 7:00 AM Alright guys! The weekend is here and race season is near. What are you doing this weekend. I'll post first. I am on recovery week (was in between coaches), but got that sorted out and decided I liked the one I was with after all. Friday; Pool threshold session Saturday: 1 hour light aerobic run Sunday: V02 Test and 45 min post run spin. Give us details on the VO2 testing I've always been interested in things like that. Let us know how it goes.
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| 2011-03-04 9:12 PM in reply to: #3256799 |
Veteran 1900 Southampton, Ontario | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED I was off all week so I had lots of time which means I didnt get anything done. Funny how that works.
Saturday 90km bike, 10km run Sunday group run - 26km run (if Saturday doesnt kill me) otherwise 9km |
| 2011-03-05 9:03 AM in reply to: #3382258 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED adubtri - 2011-03-04 7:55 AM Friday: 90 minute bike Saturday: Supposed to do a mini tri with TNT but don't know if we will with the weather predicted to be windy, rainy and cold. Probably be great simulation for Galveston!! lol If that doesn't happen then I'll go for a long swim in the afternoon. Sunday: Brick 3 hr bike/60-minute run So you're sticking with Brent as your coach? I may give him a call after TNT and see if he'll take a goof like me!! I need some hardening.....lol Yes, staying w/ Brent. Probably the best decision I made w/ the situation I got myself into. If you choose him, you will need to take your HTFU pills. Work outs are unique and challenging. Communication by email is unlimited and sometimes by phone. Keep in mind he works almost full time and is a pro triathlete himself. Tell him I sent you his way. |
| 2011-03-05 9:04 AM in reply to: #3382346 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED kussmaul - 2011-03-04 8:45 AM I made to to Palm Springs for my tri this weekend
Friday - ride on rented bike a bit, practice swim this afternoon Sat - sprint tri! Hopefully there will be no drowning involved. Sun - probably a day off - I will be at a conference most of the day in La Jolla.
Good luck Teddie, smash it!!! and let us know how it goes. |
| 2011-03-05 9:07 AM in reply to: #3383343 |
| Tyler, | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED grownassman161 - 2011-03-04 5:37 PM triritter - 2011-03-04 7:00 AM Alright guys! The weekend is here and race season is near. What are you doing this weekend. I'll post first. I am on recovery week (was in between coaches), but got that sorted out and decided I liked the one I was with after all. Friday; Pool threshold session Saturday: 1 hour light aerobic run Sunday: V02 Test and 45 min post run spin. Give us details on the VO2 testing I've always been interested in things like that. Let us know how it goes.
I am starting to test a new supplement, this test is w/ me off it otherwise known as "baseline" testing. I did blood lactate earlier this week. |
| 2011-03-05 7:57 PM in reply to: #3383845 |
Regular 336 | Subject: RE: Tri Ritter's Mentor Program "Smashin' it 2011" CLOSED Bought some pearl Izumi Tri Fly III's but wasn't comfortable in them. My LBS where I got them ensured that I could return them within 60 days since pearl has that guarantee which is good. They rubbed alot on the top of my foot where the small strap was and also the big straps hit the crank arms when I sinched them down ( I like min snug)... Has anyone tried these? do they break in? There was a pair of SIDI's at the LBS that I'm probably going to go back and get. They fit like a glove and had microfiber suede lining which was so soft and comfortable. The lining was much like nike flats and spikes I've worn in HS and college. They are a huge jump up in price but was told they last forever.
Any thoughts on either shoe? |
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