Team Trisuppo - OPEN (Page 22)

35' easy drainer ride. Of course, the only way to win the challenge is when Gabe is injured. Feel better my friend - makes sense to now out of the race. Take the time to get healthy - I know how long and frustrating that road is!

Joe 29 25:49:00
Gabe 25 38:45:24
Mark 22 27:14:00
Matt 22 25:20:40
Jim 20 17:09:48
Mitch 11 12:57:55
Bruno 18 19:00:00
Lisa 22 27:18:35

All depends. If I'm training for a long course event and the race is a sprint, I will train the exact same way, take the day off before and use the race as a training day. If it is a full taper week (or two when doing a long course), significant reduction in time spent training and I generally take the second day off before the event as pure rest day and the day before I will do an easy swim, short run for quick spin.

Race morning meal always starts with a coffee to get things moving. Multi-grain toast, nut butter and maybe a banana. For marathons, I have gotten up early, consumed calories and went back to bed to top off glycogen levels. I'm usually up training starting around 4:30 am so the early wake up for a race is not a big deal - which I think is the key.

light runch 35 minutes. I'm in for April. It keeps me honest.

Joe 29 25:49:00
Gabe 25 38:45:24
Mark 22 27:14:00
Matt 22 25:20:40
Jim 21 17:43:48
Mitch 11 12:57:55
Bruno 18 19:00:00
Lisa 22 27:18:35

Well done to Joe and Gabe - Good effort by Gabe considering the injury. I was fit and couldn't even keep up.

Been think about getting a coach. Need help with my swim. If i can speed up my swim then it will also help with my confidence in the water. What should i all look at. I have no long courses planned for a year. Will mainly be sprint races.

I've used a swim coach intermittently over the years. One was a tri coach and one was a youth swim coach. Both were good and had their positives and negatives. A non-tri coach will get you to think and train more like a swimmer, which i liked more, but was not always practical when swimming long distances in open water.

Best way to get comfortable during the triathlon swim is to (1) do more races and (2) do more OWS. Do you have a sense as to what caused you trouble during the swim? Was it the contact? Open water? Claustrophobia? The best OWS i had in a try from both a timing and comfort perspective was the one when I started wide, held back and minimized contact. For me the claustrophobia is what bugs me the most. Hang in there.

Thanks for the guidance so far. I've called around to a few local universities about getting pool memberships there. All the gyms in the area with pools are way too much money, and I prefer running outside 99.999% of the time so the pool is the only thing I'd be using. I'm thinking I'll take a few lessons too.

Anyways, ran an easy 3 miles yesterday. Did another 3 tonight plus an additional 1.5 hr mix of cardio and strength training. My diet has been really on point. Feeling good and feeling focused!

Thanks all for the encouragement! Today 55 min drainer in the am. I was going crazy w/o running, so just went out for a 6.5 mile run at night. Knee felt tight but pain more manageable today!

Joe, kuddos for winning the March challenge, and great job everyone else!

Joe 29 25:49:00
Gabe 26 40:35:24
Mark 22 27:14:00
Matt 22 25:20:40
Jim 21 17:43:48
Mitch 11 12:57:55
Bruno 18 19:00:00
Lisa 22 27:18:35

Joe--congrats!

I'm definitely in for the April challenge, and hopeful that I'll stay healthy this time. Tonight: just over 10.5 miles, of which a full 10k was speedwork. Good times!

Joe 29 25:49:00
Gabe 26 40:35:24
Mark 22 27:14:00
Matt 22 25:20:40
Jim 21 17:43:48
Mitch 11 12:57:55
Bruno 18 19:00:00
Lisa 23 28:59:32

Random question: it looks like I'm going to be running an ultra relay with 5 other people in mid-July, and then do an oly tri in mid-August. Anyone have any brilliant training plan ideas? There doesn't seem to be much out there for ultra relay training, so I'm guessing my best bet is to find some kind of marathon training plan and follow that (or a rigorous half-mary plan), and then add in the swim and bike workouts for the tri. Or find someone to make me a customized plan.

The relay is the Rocky Mountain Epic Relay (191 miles from Canon City to Crested Butte, with an astounding 17k of elevation gain overall, and it looks like the legs will be between 27 to 35 miles over a mountain pass that tops out right about 12,000. I'm not worried about the altitude because we spend a lot of time in the mountains starting in May, but running ~30 miles in as many hours and sleeping and eating in a van the rest of the time should be interesting. And if you have done an ultra relay, advice? I've seen some blogs that suggest doubling up on legs rather than trying to run 6 shorter legs, though I also think it might make sense to double up the first two, and then do the last 12 as separate legs, for 4 segments each total. (That may sound weird, but the last set of legs are pretty much all 7-9 miles in length, and I'm thinking a 9-mile run looks a lot more pleasant than a 16 mile run at that point.)

Samy, you know the rule is nothing new or different on race day. For me, like Joe, coffee, banana, maybe light sandwich 2hrs before the marathon. Same as on normal day, maybe lighter a bit. Drink water as needed within those 2hrs and maybe a gel just before the start. Better less than too much, I also hate using those portable toilets and wait in a long line to get there. Another aspect people overdo is the carb loading prior to the race by eating too much and not being able to rest properly.

Lisa, some serious running ahead! Sounds like interesting experience!

Well, April is here already, one of the advantages of living in Australia is that we are ahead of you guys by few hours. Well, today I RAN A MARATHON! It was the spur of the moment and I thought I would share it here.
Just kidding - April fool. But I managed 10k run after work.

I'll start April off. 46 minutes on the drainer.
Joe- Good job leading us through May. You are back as strong as ever. Yes my Spartans looked horrible. I'm glad I missed the first half of the game, it would have added to my frustration.

Jim 1 00:46:00

Edited by JBacarella 2014-04-01 1:22 PM

Started the day off with 40min of aqua jogging and then a 1500m swim. I'm hoping I can count aqua jogging as running. It was quite hard work, although part of that was maintaining my form while lots of people stared at me!

Was really looking forward to my pregnancy pilates class this afternoon, then got there to be told it had been cancelled. Apparently I should have had a phone call. Strangely the thing that annoyed me the most was that I'd already paid for parking... I also don't think I'll be able to get to aquanatal tomorrow due to work (although I'm going to see if I can convince them to let me out for an hour or so for it), and because of the way my shifts etc work and school holidays, I can't do either for the next two weeks, so I'm going to be missing out on all that quality time with other pregnant ladies. Oh well, I'll have to do some real exercise ;-)

Rachel 1 01:15:04
Jim 1 00:46:00

Lisa - I have no advice on ultra-relays, but just wanted to say a) that's awesome, and b) you must be insane ;-) I was in a group with someone a couple of years ago who did one of the Ragnar relays in a team of 6. It sounded like an amazing experience, but really hard work. Your race sounds epic.

Samy - the computrainer studio you go to sounds great. I'd love to have something like that available. I'd love a computrainer, but I think I'm going to have to wait till my husband's had a few more promotions before that's ever an option (my job doesn't bring in big money, so I'm relying on him to keep me in the manner to which I'd like to become accustomed )

As for race day food, as already stated, I wouldn't try anything new on race day. Personally I always have a big bowl of porridge (oatmeal) 3 hours+ before the race. But I also do that on my long training days and it's tried and tested. I don't drink coffee, so it's my usual decaf tea and then I have a bottle of sports drink in the 45min before the race. My husband really struggles to eat early in the morning, so he gets the instant porridge (it's more finely ground - I can't stand the texture) as he finds it easier to swallow. I think the important thing is to make sure that you find something you can stomach, and make sure you have it with enough time before the start of the race so that it's not sitting in your stomach.

25' run followed by an almost hour long spin class.

Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 1 00:46:00

So, we just settled the lawsuit related to my wife's dog mauling incident last Spring - she is well and fully recovered which is the most important thing. I have been advised by the Appropriations Committee that a small portion of the settlement has been set aside for each adult's frivolity. I'm leaning towards a Powermeter (Quarq crank based) but am also thinking about a Computrainer considering how much time I spend indoors. Thoughts (and/or other suggested training frivolity will be duly considered)?

Samy - 1 pt max per day.

Edited by JoePetto 2014-04-01 7:12 PM

I had a short evening run to start Spring training. 38.27.

Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 1 01:19:27

Gabe- Too bad you had to pull out of the Challenge Race. It is better to pass on the race than to aggravate your injury and ruin your entire season. The race in Tikal sounds too cool! That is the one place I have wanted to visit, my daughter loved it. Keep it running for a couple of years and I might be able to sell it . I have Dad stuff that will prevent much travel for a couple of years.

Lisa- The relay sounds really cool. Consider creating a hybrid plan. Take the run portion of an IM plan and mix it with the bike and swim of an HIM or OLY plan. The tricky thing about an OLY is the swim. It is almost as long as an HIM swim, but the bike and run are shorter and go faster. For me it creates a problem, because I am a weak swimmer, and need the extra distance to catch the good swimmers. Because it is a shorter race, you don't need as much of a taper, the bigger issue will be recovery after the relay.

As for nutrition, I am in the banana and coffee club. I have a banana, large Tim Horton's coffee and a cinnamon raisin bagel with light cream cheese about 2 hours before the race. I sip a bottle of water I hour before, then a GU 15 minutes before. Your body carries enough glycogen to sustain an hour of exercise. After that, you need about 300 calories per hour. I usually have some form of GU, and for longer races mix in Honey stinger waffles and Tang. I also drink water during the race.

1500 OWS today and 1hr run yesterday.

Mark 2 01:35:00
Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 1 01:19:27

Rachel--yes, a tad insane. But in a good way. Or as I say to my husband, "well, it sounded like a good idea at the time...."

I'm intrigued by mixing an IM running plan with an Oly plan otherwise. I'll look into that more (and it would probably be a great deal more manageable than combining marathon training and Oly training!).

Biked for an hour outside today. Hadn't realized quite how cold 40 degrees is for biking, but I was mostly dressed ok. Also, it warmed up to 50 by the time I was done. And then I stopped by the bike store thinking I could drop the bike off for a tune-up, but ended up with an appointment next month. And I spotted the trainer I want. Now I just need to sell the double jogger so I have some cash for it!

Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 1 01:19:27
Lisa 1 1:01:42

50 minutes on the dreadmill for runch.

Mark 2 1:35:00
Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 2 02:09:27
Lisa 1 1:01:42

35 minute spin on the drainer

Mark 2 1:35:00
Samy 1 01:40:00
Joe: 1 01:22:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 2 02:44:27
Lisa 1 1:01:42