Scott's Mentor Group-Closed for training. (Page 25)

I like that goal!!  Not sure if i can make the same one, but I really should buckle down and commit to something. 

Nicole - isn't that vid amazing?!  It's crazy what "limitations" we sometimes make for ourselves, when we don't have to.

Hey JJ,

First, congrats on the payoff your seeing! Much more to come!

Second, I have read some stuff (I think Active.com actually had an article to this effect this week) that having a sports drink can actually help, I do not actually drink one myself. I've also read that a little coffee can actually be a good thing? I'm not a coffee drinker so I wouldn't know.

I try to keep my input as little as possible as I'm a moving GI issue in the morning. The less introduced means the less looking to come out. That's what seems to work best for me. If I'm running later, after 7, I'll usually try and put down a bowl of cereal (no more than a cup) at least an hour prior to my run.

-Matt

Finally bit the bullett and got shoes/pedals for my bike today. I think I'm gonna miss the straps. On a good note, I'm not having any issues getting in and out of the pedals (yes the OCD kicked in and I got on and off the bike about a dozen times.)

On another note, I was very pumped with my swim today. Although I'm still getting used to the shallow pool the extra speed it gives me is noticeable. I was sub 40 minutes on my 2000 today. That's about where I was on my 1800 in the indoor pool. So I will stop complaining about my flipturn fears.

-Matt

JJ - you've inspired me.

Matt - I was there last year.  You will fall over, but probably only 1 time

I'm struggling to get back to anything close to consistent.  I've been running and that's about it.  For me, it's the biggest calorie burn in a given time block (counting travel to the pool/changing/showering)x2.  Slammed trying to catch up at work, and chores around the house.

When you fall off a training plan - how do you pick up the pieces?

JJ- I used to but I haven't since I started counting calories. I don't want to waste any on gatorade. Depending on what time I go out I will sometimes eat first but in general keep it light (like yogurt or something). Nutrition can take some experimentation-try it and see if it helps.

Kate-You've had a lot going on. It's good if you can settle on a goal but  don't be too hard on yourself. I can't even imagine moving so far away.

Matt-I'm a year into clipless and still have a love/hate thing going. It's almost getting to be more love than hate but it's taken some adjustment (both me getting used to it and actually adjusting the pedals). Good luck! Enjoy them.

Ben-When my motivation is terrible I commit one day at a time. I can almost always get myself out the door for a short run (like a mile). Often, if I set a time goal (like 15 minutes) I'll end up running for an hour or more. Sometimes the getting out the door is the hardest part. For me, running is the easiest to commit to because all I need is my shoes.

I think I may have figured out some of my swimming stuff. Tonight I focused on just technique in sets of 25. I think I'm going to keep doing that until it feels comfortable. It felt like karate class-just going back and forth focusing on the tiniest of details. I just hope I'm focusing on the right stuff. I did a lot of research today-too much downtime at work...

I take in a few sips of coffee, then I'm out the door.  Right now I only have one morning run, the rest I run in the evening.  The thought of sports drink first thing in the morning makes me gag a little.  Try it and let us know how it goes.  

I promptly fell over in my first attempt when I got home.  Literally 5 minutes out the door I went over.  I have fallen at 0 mph aprox. 5 times.  But I'm not counting.  Don't fight it, it will just hurt more.  

I schedule a race.  I try to reconnect with why I do this.  I think to myself that my competition is training right now.  I watch some inspiring movies.  I think about all the people that physically can't and tell myself that my excuse is invalid.  

I have also done what Nicole says.  I tell myself that I'm only going to do it for 5 minutes.  If after 5 minutes I hate it and want to stop then I will.  I never stop.  

Don't you love those breakthroughs?

I'm a few weeks in on my speedplays and I was so comfortable on a trainer and on my first ride....until the first abrupt stop (car cut me off) and I unclipped on the right while trying to put down my left foot and promptly feel over. I have since done the same thing five times on various rides. I think the trick is to anticipate when you will need to unclip and always do it the same way until it becomes second nature. The good news is that I have become so proficient at falling that I can now unclip on the way down and it doesnt hurt anywhere near as much . Good luck. 

- David

4:30am: I just added a scoop of HEED to my water bottle so I'll let you know how it goes. One scoop is only 100 calories so shouldn't be a big deal.I added one scoop to a 30 ounce bottle that I will use pre/during run so well see.

My first full month of Triathlon training done!!!  How was everyone's May??

May Totals

I've only fallen once because I didn't unclip and it was onto a soft, steeply sloped lawn-like falling into a bed of feathers.

Yeah-I feel like I still have one coming. I keep waiting for the other shoe to drop.

Scott-I don't know that I nailed it on the swimming but I'm going to slow down for a bit and work the technique. Also starting next week I'm going to swim an extra day a week. I feel like I'm making progress on the bike and run but not the swim. It leads me to believe that technique not fitness is my limiter-so I'll fix it. That's what I love about training-the constant re-evaluation of everything.

I'll post my numbers tonight. I'm blocked from the copy/paste function at work and too lazy to type it out.

Happy training, everyone!!

JJ ... I'm almost exclusively a morning runner. And I run it without nutrition 99.9% of the time. I'll drink water. You should have plenty of nourishment left from the day prior. If I'm really hungry for some reason, I'll have half a banana. I almost never drink sports drink and, in my opinion, think it is significantly mis-marketed. I can go for a long 20 miler without needing to eat first in the morning. On those runs, I'll bring water and gels, but will usually limit myself to 2 gels. 

I know I'll need to take in nutrition during longer workouts as I progress in distances, but I haven't figured out what that threshold will be yet ... nor what product(s) I'll try. 

******
I'm taking a rest day today. I had anticipated a ride this morning, but last night's track workout was a bit much so soon after the marathon and my legs need the rest.  

To basically mimic everyone... each person is different and reacts differently to what's in the body for a workout.  So far, I find that I work best with an empty stomach.  Not great for longer runs,

and like stated, I'll have to mess with that when I get to those longer runs. But I find if I have anything more than water, I get cramps really easily.

Some people prefer liquid nourishment (sports drinks/juices), but some people feel like that sloshes too much.

Some people like gel nourishment (carb packets) but others don't like the texture, or feel like it doesn't fill them up enough for a longer exercise.  (I get the impression this is the way I'll have to lean when I get farther distances...)

Some people like food (banana, peanut butter honey sandwich, apple, etc etc) but others feel it weighs them down or gives them worse cramps.

Some people have to watch fiber or certain foods to avoid, ya know, porta-pot time mid-race!  Others need a little more so they don't get cramps due to constipation.

It really is a lot of trial and error, then just make sure you don't try anything new on race day!

The Hay is in the Barn!  Or  The Caaaaar is full of gaaaaas as we say in boston.

Got a sprint tomorrow - looking forward to it!  I am ready and have ear plugs

Scott - nice mile time - CV.....so your calculating your curve/graph.....I feel myself getting suck into more training tracking and competitive challenges......

Off for an easy 10 mile ride with one or two sprints to get heart rate pumping, then a run and then lots of emails. 

My coach had me do the mile, tonight I will be doing a 2 mile all out effort and that will be graphed to find my Critical Velocity.  Which is roughly equivalent to what I can do for an hour effort or 10k.  It will also develop my training paces for the next several weeks until I test again.  

ETA:  Good luck in your race tomorrow.  Rock it.  

Sports Drink Update:

Well I tried 1 scoop of HEED mixed with 24 ounces of water this morning. Basically just tasted like flavored water (very diluted). I drank about 10 ounces before heading out the door for my run and then the other 14 during the run. Huge change in energy. Broke PRs for distance/duration. Felt great. The only negative is I might have pushed it too far because my left knee is in a lot of pain now. Just took some ibuprofen and iced for 15 minutes. This is primarily due to me being stupid. I never run hard runs on back to back days buy my scheduled Tuesday run got cancelled since it was storming outside so I ran my Tuesdays run yesterday and then ran another long run this morning. Since my body isn't used to back-to-back runs I injured my knee. First injury during my Tri training but hopefully heels quickly.

Conclusion: The HEED actually worked really well vs running on empty stomach for me. I will probably just limit it to runs over an hour and use it on bikes lasting more than 2 hours or on shorter bike rides on really hot days (which will be here soon in Texas)

note: this is not a review of HEED since I've never had any other sports drink to compare it too

You don't say "car" in Boston! You say "CAH!" as in "Pahk yah cah in harvahd yahd" although having lived there for a year there isn't really any actual parking at Harvard Yard???

Good luck this weekend!

Day 1 in the new era of clipping in, no falls, 20 miles, 17.2 mph pace.

I'll take it! 

Could've definitely gone faster but I was working on the deadspot that was pointed out to me when I got fit (mine is from about 11 to 1 on the dial, gotta work on keeping my foot level and not loading up for the downstroke.)

Does anyone else have deadspots when you ride your bike? Looking for exercises to try and help overcome mine and make a smoother spin.

Also, the guys at my LBS told me to remove the reflector on my tires as they cause wobble. they actually showed me two bikes that were mounted, one with the reflector and one without and when the wheel was spinning you could actually see the vibration. Does anyone have an opinion on this? The state I live in requires that reflectors must be on when they sell the bike, but you don't have to keep them on after you purchase it? Looking for your thoughts?

-Matt

May Totals (need to start focusing on QUALITY over QUANTITY)

S:  39050.00 M - 14h 31m
B:  192.89 Mi - 11h 55m 09s
R:  89.90 Mi - 17h 40m 42s

Just over an hour per day on average.

Here is my May totals. I'm really happy with these aside from the run being so so. I have my 1st race this Sunday (OLY). Im ready to get-r-done!!! the suspense is killing me. I've toned it back this week to prepare. rest today and tomorrow for FRESH legs....hopefully.  

Hope you all get a good Laugh out of this:

Speaking of falling off the bike...I just accomplished this feat on Monday. I stopped on the bike trail for a road crossing (~2 mph). I felt so stupid b/c there was someone behind me too. All I could do is laugh a shout a lot profanity when I got up. Lol, I had 18 miles till home after that. when I got home I was picking pebbles out of my knee that broke my fall. Fun fun. I'm sure it will happen again. but Who's counting right?????