Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 22)

Here are the update Weightloss/Workout Challenge Points

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Hey Deb,

I would think starting out in low zone 3 for the first 5K, then build to mid-upper zone 3 for the middle 7 miles.  The final 5K I would uncork it for a strong finish.

If you want to confirm that strategy, do an upcoming tempo run in upper zone 3 and see how you are feeling.  If your zones are correct, at upper zone 3 you are still well below threshold.  Pushing it into zone 4 during the last 5K will begin to get painful, but as long as you stay zone 4 you should be fine.  Again, you can confirm this in training by doing a tempo run at those paces.

Good luck!  I am sure that you are going to rock it!

Scott,

Yes, it can be a pain in the backside if you let it.  I don't.  Yeah, I have to be careful not to get cut, etc.  But I don't let the medication rule my life.  If I want to have a salad, I have a salad.  If I want to have a Spinach omelet, I have a spinach omelet.  If she regularly eats that kind of stuff, they can adjust her dosing so her INR is in the proper range.  If she occasionally eats that stuff, like I do, then don't worry about it.  One meal on one day is not going to throw her INR completely out of range and it will settle back into range with the next dosing.  The one thing I make sure I do is not have things like spinach omelets the day before an INR lab test.  In no time at all you guys will be old pros at this!

Is she still on Lovekin at this point or have the weaned her off?

No worries Dan!  As much bad weather as you are having, posting on time is that last thing you need to be worried about.  It occurs to me in any case that 70 minutes on the elliptical was more than enough penance! 

Kris,

You just brought a smile to this old man's face!  As many times as I have seen it, it still amazes me how one small change in technique can have such a large impact on speed.

Keep it up!  In no time at all people will be coming up to you and asking how you go so fast!

Scott and Scott - I am really amazed at your experiences with DVT.  I never would have imagined it could start from a scraped shin.  I'm going to have to do some research and read more on my own.  From the sounds of both your experiences it could be important for everyone to be aware of what could happen.

At my cycling session this afternoon we had a pretty intense simulated ride up Green Mtn Rd (basically up to our local Ski resort).  Lots of low gear/cadence, out of the saddle, hard pushing.  I don't usually sweat too hard but I sure did tonight and my legs feel pretty fried.  I was supposed to swim and run tomorrow but I think I'll postpone the running to Saturday.

Hey Kris,

If you are continually tired and you are getting enough sleep, which it sounds like you are, then I would look to my nutrition.  I would suggest you keep a food log if you aren't already.  I use MyFitnessPal and I log everything that goes in my mouth, from the first cup of coffee in the morning to the last late night snack at night as well as every morsel in between.  Then I would figure out my BMR, add my normal daily activity then add for your workouts.  I suspect you will find you are at a calorie deficit each day.

I seem to recall back when the group first got started that you mentioned something about a low carbohydrate diet. If you are still experimenting with low carb, that all by itself could explain your being tired. 

You made the comment above that you came home and had eggs and bacon plus a protein shake.  Depending upon how the protein shake was made there may have been very few carbs there.  There were zero carbs in the eggs and bacon.  So that would have done nothing for your energy state.  You also said you had a headache and ate two small sweet potatoes which helped the headache.  Sweet potatoes are loaded with carbs.  Carbs are not a bad thing.  For an athlete, they are the fuel that propels us.  That is what replaces the glycogen stores in your body.  A really quick easy way to see if lack of carbs is your problem is to take in 300-400 grams of carbohydrate 30 minutes before a run.  I am willing to bet you feel wonderful.

Consider this, you go a couple days without a workout because you are at work, etc.  Your body is able to replace glycogen stores and essentially "top off the tank."  Then you workout and draw your glycogen stores down.  If your nutrition is insufficient, your body will struggle to replace the glycogen.  Then the next day, you workout again and further draw down the glycogen stores.  With insufficient nutrition you would have a difficult time ever getting caught up.  Even when you take a Gu, you are at such a calorie deficit that you are still having difficulty and close to hitting the wall.

Just my humble opinion.

I use Infinit Performance on the bike and run.  It is a custom made to YOU.  Here is their homepage - http://www.infinitnutrition.us/.  It is a bit more expensive then Gatorade or the like, but I much prefer it.  I really encourage anyone looking for a nutrition advantage to take a look.

Kris,

Here is an excellent article from a registered dietician that may be helpful.

http://triathlon.competitor.com/2014/10/nutrition/9-nutrition-rules-for-beginner-triathletes_89453

Hope everyone is having a great weekend so far.  I got out this morning to get my run in before the temps dropped and wind came through.  Lots of people at the park doing the same thing.  It was mid-30's then, lower 20's now and still falling with strong winds. It was a good run (even had a few snow flurries) although I did cut it a little short.  My breathing was good and my legs felt good but my feet were really starting to bother me.  Time to get new shoes!  I honestly can't remember when I bought this pair but I bet it's been at least a year.  Luckily Big River is giving 20% off to all tri club members next weekend so I'll pick up a new pair then.  Tomorrow I'll hit the pool in the morning and then it's a 30' TT on the trainer in the afternoon. 

Janet

Hey Barry,

I sent you a PM with an upload link and the password.

Hi Chris,

I have posted this a couple times in the past but it applies here.

I use a formula that keeps my volume build in line. I give 1 point for each 100 yards swimming, 1 point for each mile on the bike, and 1 point for each 1/4 mile running. 100 yards swimming = 1 mile cycling = 1/4 mile running. I then total up all the points for the current week. Next week, my training can't go beyond 110-115% of the current week points. By following that general guideline, you won't exceed a fairly conservative build and won't have to worry about over-doing it.

If I am going to make a significant change in my training plan, I try to do it in the week following a recovery week. For example, I just started with TR which is likely going to result in a considerable difference in my cycling volume. By doing it coming off of a recovery week, it will be easier on my body to absorb the difference.

Now, all of that said, cycling is a bit different than both swimming and running.  Like swimming, cycling is non-impact, so you can safely ramp the mileage up much more quickly with far less concern for injury.  You have mentioned you have been having a bit of a "lack of energy" concern after multiple workouts.  If it were me, I would try to stay within the general framework of the formula I mentioned earlier.  I would ramp up my cycling mileage but back off a bit on the swimming and/or running to keep my overall points generally inline with a 15% per week build.

I looked at your training log and you have only been riding a couple times a week and your longest ride is right at 30 miles.  I would quickly get my weekly mileage above the total ride distance you are looking at - 60 miles.  I would also work to get my longest ride up towards that distance.  You have several weeks yet so you have time to do a gradual build towards that.  If you add one ride per week that is similar to your short ride now, and then add 5 miles per week each week to your long ride (starting at that 30 mile distance) you will get pretty close to the numbers I just mentioned and would easily be able to do a 60 mile ride at the end of March.  Indeed, if you take last week and repeat it with the addition of a second short ride and you will be over 60 miles per week.  You also mention you are doing a 25 out, have lunch, 25 back ride in a couple weeks.  That is nearly the ride you are talking about in March so that will be a good indicator of where your at.  I think you will be fine.  Just get some more bike miles in your legs over the next few weeks and try to keep it somewhat within a realistic build rate so you don't risk overtraining.

Just my two cents.

• +5 points for no weight gain
• 0 points for 0 pounds lost
• +12.6 point for 379 workout minutes
• Total: 17.6 points

Tough week. My wife is doing significantly better - actually went back to work Friday. As soon as we got her home I got sick (cold? flu?) for a couple days and wasn't able to work or work-out. Hopefully things will be back to normal this week.

My one swim workout occurred as my fever was just starting. I didn't realize I was sick, just thought I was tired from all the hours with Kelli in the hospital. The pool felt like ice water as I climbed in, but I warmed up OK. It wasn't a great workout but I powered through. The weird part was when I climbed out. My skin was hypersensitive and felt like it was on fire! Very unpleasant - I wouldn't recommend it.

Scott I.

Barry,

I received all three videos.  Let me take a look and I will get back to you tomorrow with some observations.

Weight Loss Challenge:

7.94 hours of workouts = 15.88 points

No weight gain              =   5 points

Weight loss                   =   0 points

Total                              = 20.88 points

Our weather today was so phenomenal I had to go out for a 1:41 run.  I ran to Okanagan Lake at the north end of town and the lake was glass smooth.  Hard to believe we won't be able to swim in the lake until mid-June.  Our temp was over 10C/50F in bright sunshine and no wind.  While I ran there were lots of other runners and cyclists out enjoying the day.

Hello everyone-been under the weather since Friday with a chest cold and cough. Hoping to get in a couple of short workouts today now that I am feeling better. Anxious to get in the pool and try out Scott's suggestions to help my swim stroke.

Mardi Gras is in full swing down my way. I live in the Mobile, Alabama area and that is actually where Mardi Gras started. The city is pretty much shut down tomorrow for Fat Tuesday. My office is about a block from the parade route so we will be closed and staying away from the festivities. Not quite on the scale of New Orleans but it is not unusual to have 100,000+ folks at the parades. Enough reason for me to stay at home across the Bay.

Have a good week everyone.