kenj's group - closed with a great bunch of triathletes in training!!! (Page 24)

True tri jerseys are designed for that.  They are generally tight to the skin and sleeveless.  Plus made with a fabric that is quick drying. 

I'll second the watching on you tube and looking at the clips and articles here.  When I did my first tri, I felt very comfortable with the transitions and other than maybe a little slow, they went off just fine.  I credit the knowledge I learned from the tools available here for preparing me!

Happy tax day!

bswcpa - 2010-04-15 5:56 AM My last client return was picked up late yesterday afternoon so I'm free. Do a happy dance with me today! Going to celebrate by running a half marathon route that I'd mapped. Got my Oakley's tuned to some great music and got the weather forcast for near 80. Happy, HAPPY tax day!!

Good for you!!!  Enjoy your run and happy dance!!! 

IceManScott - 2010-04-15 7:56 AM
I'm on a slow week on the periodization plan.  I did a long bike Sunday and Monday, then no bike again until Saturday.  I swam twice, ran 6 miles last night so not exactly sitting still but way less than normal.  My body is recovering very well.  I ran the 6 less than 12 hours ago and feel like I could go out and do another long run no problem.  but I won't

The big news is I dropped 2 pounds in a week.  My coach and wife and a nutritionist my coach consulted with all thought I might be slow in losing weight (1-2 pounds a month) despite 2000 cals a day and a huge calorie deficit because my body may have dipped into starvation mode.   It's hard for people with weight problems to grasp the idea that we have to eat to lose weight.

Fat people are sedentary.  The body thinks that since the hunter/gather is sitting on its so much, it must be winter.  It turns down the metabolism and conserves cals in fat.  The same can happen when we exercise if we eat too little. If we don't maintain a certain calorie flow our bodies revert to the days in the caves when food was scarce in winter.  It will conserve all the cals it can so it becomes very stingy with burning them.   It gets really efficient at getting work down on the lowest amount of cals, which doesn't help the weight loss.  So the trick is giving it enough food and exercise to convince it that all is well, plenty of food out there, go ahead and burn what you want. 

The key here for me was to listen and trust them.  I also read Forever Fit by Richard S. Kattouf.  He is a big proponent of eating 5-6 small meals and snacks a day.  I started doing that about 3 weeks ago.  I lost a pound at first, now 2 more.  The rate is 1/week so far rather than 0.5/week at most.  I added one snack for 200 calories in the morning. A mini bagel and peanut butter.  But my overall cals have stayed right on 2000 a day - but for a night out when I hit 2200.  Apparently not a problem. 

Looking forward to riding outdoors Saturday and Sunday.  I'm on vacation next week so I'll fish and ride and run and swim.  Can't beat that.
 
You all have a great week!

The IceMan
 

Good post Scott and great for you figuring out the balance of calories in and out!!!  It is a difficult concept to understand that you can't starve your way to weight loss.  There is definitely a balance that can be frustrating to find.  Does your nutritionist have you taking in the calories in a specific formula of carbs/proteins/fats?

Sounds like a great plan for your vacation!! Enjoy!

That sounds like a fun way to get some riding in!  Enjoy it!!!

Brenda, how did the run go?

Anyone else have any weekend training planned?

I hope the temps warm up a bit for you Doug, but if it doesn't I would make sure you dress appropriately for the temps even if it takes a minute longer. 

Remember, we do this to push ourselves, but we also do it for fun!!! Have a great race!!!

Issued by The National Weather Service
Indianapolis, IN
2:42 pm EDT, Sat., Apr. 17, 2010

... FREEZE WARNING REMAINS IN EFFECT FROM 2 AM TO 9 AM EDT SUNDAY...

* TIMING: FROM 200 AM EDT UNTIL 900 AM EDT SUNDAY MORNING.

* TEMPERATURES: LOW TEMPERATURES IN THE LOW 30S EXPECTED TONIGHT.

* IMPACTS: VEGETATION and TRIATHLETES MAY BE DAMAGED BY FREEZING TEMPERATURES AND WIDESPREAD FROST.

PRECAUTIONARY/PREPAREDNESS ACTIONS...

A FREEZE WARNING MEANS SUB-FREEZING TEMPERATURES ARE IMMINENT OR HIGHLY LIKELY. THESE CONDITIONS WILL KILL CROPS AND OTHER SENSITIVE VEGETATION.

&&

More Information

... FREEZE WARNING SUNDAY MORNING...

.NORTHERLY FLOW BEHIND A DEPARTING LOW PRESSURE SYSTEM WILL CAUSE UNSEASONABLY COLD AIR TO MOVE INTO THE AREA THIS WEEKEND. SKIES ARE EXPECTED TO BE CLEAR TONIGHT WITH LIGHT WINDS. THIS SHOULD RESULT IN LOW TEMPERATURES AT OR BELOW THE FREEZING MARK SUNDAY MORNING WITH WIDESPREAD FROST.

Sorry to hear about your grandfather, glad to hear it is working out positively.  From the sounds of the abuse you have been giving your legs, a couple of weeks of lower volume probably wasn't the worse thing! 

Go to score-this.com there is a new pool tri in Buffalo the last weekend in May.  Brian Moorman is using it as a fund raiser for his Punt foundation (I won my mountain bike at the Pittsford tri last year from the raffle he had).  Still not cheap, $75.00, but local for you so no travel expense. 

DougJ - 2010-04-18 2:47 PM Race finished;

Started a little after 9am local with high 30 temps outside. The pool swim wasn't as vicious as I had perceived. I never got passed in the pool and I passed maybe 9 people (starting was based on what you reported as your 100m swim time). I did do the 400 m in a bit slower than what I had hoped 8:?? (under 8:30).

The T1 was nasty, cold, wet, and more cold. I never slowed though, ran to the bike (about 50 yds away from pool). Gave myself a quick towel dry. Slipped on a head warmer, my helmet, long sleeve sweat drying shirt, knee warmers, socks, shoes (2 velcro and a buckle ). Ran another 30 yds to the start bike line. Not sure what this time was.

The bike for the first 2 miles was brutal for me, my chest where my tri suit was still wet was absorbing all the cool air was about numb. The pass/ be passed ratio was fairly even here. The bike portion (now looking back) I am truly disappointed in. I can recall a couple times I laid back thinking I don't want to burn up my legs for the run but to find out I had plenty. (chalk this one up to beginner mistake). Again not sure of time on this.

T2 was smoother than I had hoped for what gear I had to remove. Ran with bike about 10 yds. By the time T2 came around I was warmer so I stripped off the bike shoes, knee warmers, helmet, head warmer, left on the long sleeve shirt. I tried something new in my shoes (I know your not suppose to, but I didn't see the harm in this one), I just purchased and placed in my shoes those elastic quick laces, that made a big difference. Grabbed my belt snapped it and ran maybe 25 yds to the chip timer. Again not sure time but remember sub 3 min here, or so I thought I saw.

The run felt good, I passed quite a few people here. At start of the last mile, I pickup up pace and the last 1/2 mile was even quicker. This is where I also noticed that my bike could of been a bit better. I don't recall my time for this part either, but it think I remembered seeing a  slower time than what I thought it would have been.

Bottom line:
Bib#- 362
Total time- 1:09:36 (6 minutes better than I was shooting for)
Category finish 45/49M- 20th (winner in this cat. was 57:??)
Overall finish- 163 out of about 800 adults

Conclusion- (for me) on a Sprint Tri, don't hold back. GO ALL OUT ALL THE WAY. Work on T1 and T2 times practice, practice, practice. I really enjoyed the whole experience, the event itself was first class or so it seemed. Lots of volunteers and police helping with traffic.
Grade for event-  A-

I'd go one better and give you an A+!  Considering the cold weather and it being your first tri you finished top 20%!!!!  

Congratulations on a successful race Doug!!!