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Shellback1998 Group - FULL (Page 27)
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 2011-05-31 1:27 PM in reply to: #3525802 |
Expert  1305  |  Subject: RE: Shellback1998 Group - FULLcharminchick - 2011-05-31 2:14 PM shellback1998 - 2011-05-31 11:06 AM charminchick - 2011-05-31 11:40 AM shellback1998 - 2011-05-31 8:40 AM charminchick - 2011-05-31 9:37 AM I drank gatorade and water. It was getting pretty scary. I can't wait until I am out of school for the summer and I can run in the mornings!
Were you fueling properly? e.g. were you taking gells, gu's, anything else? No, I need to do that for the summer. I usually reserve GU just for races. I also got the electrolyte fizz's for water that I think will help.
That could possible be a reason as well. You're body still needs fuel no matter what temp it is out there. You have to fuel it every 20 mins or so depending on the intensity. Also, train how you'd race. Don't just use fuel on race day's as you might get GI problems. Scott Know of a cheap way? Gels can be expensive, so can other supplements. How about gatorade alone? Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
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| 2011-05-31 1:30 PM in reply to: #3525845 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-05-31 2:27 PM charminchick - 2011-05-31 2:14 PM shellback1998 - 2011-05-31 11:06 AM charminchick - 2011-05-31 11:40 AM shellback1998 - 2011-05-31 8:40 AM charminchick - 2011-05-31 9:37 AM I drank gatorade and water. It was getting pretty scary. I can't wait until I am out of school for the summer and I can run in the mornings!
Were you fueling properly? e.g. were you taking gells, gu's, anything else? No, I need to do that for the summer. I usually reserve GU just for races. I also got the electrolyte fizz's for water that I think will help.
That could possible be a reason as well. You're body still needs fuel no matter what temp it is out there. You have to fuel it every 20 mins or so depending on the intensity. Also, train how you'd race. Don't just use fuel on race day's as you might get GI problems. Scott Know of a cheap way? Gels can be expensive, so can other supplements. How about gatorade alone? Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Also remember to try to eat 100 calories every 20 mins or so. Remember losing weight fast, is not a good thing. You should be in a deficit each day of at least 250 calories. You should never be below 1200 calories -The heart needs 12% of the calories (144 cals) Is the breakdown from food needed in our bodies daily.
Rule of thumb 1 to 2 lbs weekly weight loss.
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| 2011-05-31 1:31 PM in reply to: #3524713 |
Member 77  Williamsburg, Virginia | Subject: RE: Shellback1998 Group - FULL
I think you should do one man! I know you can do all the distances stand alone. But can you do everything one after another. You'll do great.. I would however increase your bike volume. Yeah, the bike volume is whipping me....just have a hard time finding enough minutes all in a row. I was very encouraged the other day when I did my "mock" tri. I cut the bike and run a little short and I held just below my percieved "race pace", but I feel like I could have definitely managed the balance of the time/distance. I was beat at the end of the run, but actually felt energized when I let my HR settle down! My first race is now just under three weeks away...this is my last "big" volume week. I'll take your advice and get on the bike as much as possible! I don't suppose it counts as a "workout" but I did do a several hundered yard OWS on Memorial Day. I towed my 5 yr old daughter (in an innertube) out to the middle of the river. She thought it was the coolest to be out to the middle of the river - on another blog, they were talking about "non-traditional" personal bests. Delighting my daughter (and freaking out my wife, LOL) by towing her that far from shore might be a non traditional PB |
I wouldn't have even considered getting in the water last year! | 2011-05-31 1:34 PM in reply to: #3525859 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL scout142 - 2011-05-31 2:31 PM
I think you should do one man! I know you can do all the distances stand alone. But can you do everything one after another. You'll do great.. I would however increase your bike volume. Yeah, the bike volume is whipping me....just have a hard time finding enough minutes all in a row. I was very encouraged the other day when I did my "mock" tri. I cut the bike and run a little short and I held just below my percieved "race pace", but I feel like I could have definitely managed the balance of the time/distance. I was beat at the end of the run, but actually felt energized when I let my HR settle down! My first race is now just under three weeks away...this is my last "big" volume week. I'll take your advice and get on the bike as much as possible! I don't suppose it counts as a "workout" but I did do a several hundered yard OWS on Memorial Day. I towed my 5 yr old daughter (in an innertube) out to the middle of the river. She thought it was the coolest to be out to the middle of the river - on another blog, they were talking about "non-traditional" personal bests. Delighting my daughter (and freaking out my wife, LOL) by towing her that far from shore might be a non traditional PB \
that's awesome man! That certainly is a good strength workout. And you were spending time with your daughter which is invaluable. |
| 2011-05-31 1:42 PM in reply to: #3439366 |
Extreme Veteran 2098 Alberta | Subject: RE: Shellback1998 Group - FULL Had a great run this morning. 5 miles on the track is better then 5 miles on the treadmill! Going to bike home from my son's lacrosse game tonight, about 30 miles...hoping for no wind or a tailwind. Tried to get into a sprint Tri June 26 but it is full. Posted a request for any people who want to drop out. Here is hoping! Cheers everyone! |
| 2011-05-31 2:31 PM in reply to: #3525802 |
Extreme Veteran 2098 Alberta | Subject: RE: Shellback1998 Group - FULL charminchick - 2011-05-31 12:14 PM shellback1998 - 2011-05-31 11:06 AM charminchick - 2011-05-31 11:40 AM shellback1998 - 2011-05-31 8:40 AM charminchick - 2011-05-31 9:37 AM I drank gatorade and water. It was getting pretty scary. I can't wait until I am out of school for the summer and I can run in the mornings!
Were you fueling properly? e.g. were you taking gells, gu's, anything else? No, I need to do that for the summer. I usually reserve GU just for races. I also got the electrolyte fizz's for water that I think will help.
That could possible be a reason as well. You're body still needs fuel no matter what temp it is out there. You have to fuel it every 20 mins or so depending on the intensity. Also, train how you'd race. Don't just use fuel on race day's as you might get GI problems. Scott Know of a cheap way? Gels can be expensive, so can other supplements. How about gatorade alone?
Honey! I will send you some recipes to try out! |
| 2011-05-31 2:47 PM in reply to: #3525845 |
Member 91 WV | Subject: RE: Shellback1998 Group - FULL Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Out of curiosity, what do gels, GU, etc. offer that a regular sports drink like Gatorade doesn't? For years, I've used regular gatorade to fuel my longer workouts, including my 3-4 hour bike rides. Perhaps I'd get more out of the more concentrated gels, but I feel like my dollar goes a lot further with gatorade. |
| 2011-05-31 3:18 PM in reply to: #3526030 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL danielh2135 - 2011-05-31 3:47 PM Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Out of curiosity, what do gels, GU, etc. offer that a regular sports drink like Gatorade doesn't? For years, I've used regular gatorade to fuel my longer workouts, including my 3-4 hour bike rides. Perhaps I'd get more out of the more concentrated gels, but I feel like my dollar goes a lot further with gatorade. Hey Man, I asked that particular question to my dietitian and now I'm waiting for a response. Once I hear from her I'll repost.
Scott |
| 2011-05-31 8:03 PM in reply to: #3526030 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL danielh2135 - 2011-05-31 3:47 PM Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Out of curiosity, what do gels, GU, etc. offer that a regular sports drink like Gatorade doesn't? For years, I've used regular gatorade to fuel my longer workouts, including my 3-4 hour bike rides. Perhaps I'd get more out of the more concentrated gels, but I feel like my dollar goes a lot further with gatorade. The answer from my sport nutritionist/dietitian First, I just want to mention that there are 2 kinds of Gatorade out there:1) The pre-mixed bottled Gatorade (and now sold as powder too) that is sold in grocery stores, retail stores, schools, vending machines etc.. and 2) Gatorade Endurance that is sold in the powdered generally from online stores, bike shops, sports nutrition shops etc...These are NOT created equal. The first one, well lets just put that in the same category as soda. Well maybe it's not that bad anymore, it's used to contain high fructose corn syrup, but they have since recently removed. It has all sorts of food color dyes, too low of sodium for the athlete and the ratio of carbohydrates to fluids is off. (Not enough carbs). The latter is considered a better sports drink as the carbs and sodium are higher making it a better match for the body in terms of absorption and balance. However, Gatorade Endurance contains ONLY 1 type of sugar. We now know that the optimal "recipe" is using a combination of sugars such as PowerBar Endurance or perform, as well as many other brands out there. Now to your question...Gels, GUs, shot blokes, bars etc... are providing carbohydrates (as well as sodium). They are not really providing some secret ingredient that sports drinks can't provide. They are pretty much providing carbohydrates. Keep in mind that gels, goo's and blokes are considered semi-liquid, not a solid food at all. That is why if you see a fueling plan from, you rely only see bars in the Ironman distance (and for some the half ironman distance) an ditto is usually in the beginning of the bike when you can tolerate them.Why can't we rely just on liquid calories? There may be a very few select people that can. These are usually athletes with VERY VERY HIGH fluid needs and low carbohydrate needs. I generally see this with females only and even they need some semi-liquids on the bike and run. It's very challenging to get the optimal amount of fluid and carbs need without throwing off the sodium-fluid balance. If you try to drink all your carb needs, then you will most likely over-hydrate. If you don't provide carbs in a different form (ie gels), then you risk hitting the wall/boning on the run. Keep in mind, that you can probably get away with under-fueling on the bike, well probably not in an ironman, but it WILL affect your run. And you can't make up for it! The goal is to start the run portion with a full tank by fueling properly on the bike. Hope this helps! |
| 2011-05-31 11:34 PM in reply to: #3439366 |
Member 113 | Subject: RE: Shellback1998 Group - FULL Scott - Thanks for the info on the fuel. You've given me some ideas for my longer workouts. Also, yes I like the open water swim. I am looking forward to some more opportunities for practice. Did a hill workout on my bike today. I have 2 long hills of a pretty decent grade by my house and rode up them several times for my workout. It was pretty tough to be honest, but I did it and my legs aren't tired tonight so I consider that a plus. Also, since it's on the road (with nice bike lane), the pavement was really nice to ride on...oh, oh didn't I say I don't ride on the road, I think I am enjoying stretching myself a bit. Roland - in answer to your q, no my feet, hands, and face did not get cold. The water was cool but not cold. I thought they would freeze. It's so fun, when you get your suit you will love it! Linda |
| 2011-06-01 6:41 AM in reply to: #3525498 |
Member 77 Williamsburg, Virginia | Subject: RE: Shellback1998 Group - FULL charminchick - 2011-05-31 11:40 AM shellback1998 - 2011-05-31 8:40 AM charminchick - 2011-05-31 9:37 AM I drank gatorade and water. It was getting pretty scary. I can't wait until I am out of school for the summer and I can run in the mornings!
Were you fueling properly? e.g. were you taking gells, gu's, anything else? No, I need to do that for the summer. I usually reserve GU just for races. I also got the electrolyte fizz's for water that I think will help. Hey, I'm right there with you in SE Virginia...its been HOT and Humid eh? I like banana's - well, I don't like them so much, but I recall they have lots of potasium or something like that and they're cheap (just eat the well rippened ones, the greener ones upset my tummy). I generally don't cramp up or get that dehydrated feeling when I eat a 1 or 2 with fluids (usually gatorade for me too) an hour or so before exercising. When I skip the bananas, I have felt crappy....I'm no nutritionist though, so i don't know if there is a relation there, so I'm gonna look into Scott's advice on the GU TOO Cheers!
|
| 2011-06-01 7:40 AM in reply to: #3526500 |
Member 91 WV | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-06-01 9:03 AM danielh2135 - 2011-05-31 3:47 PM Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Out of curiosity, what do gels, GU, etc. offer that a regular sports drink like Gatorade doesn't? For years, I've used regular gatorade to fuel my longer workouts, including my 3-4 hour bike rides. Perhaps I'd get more out of the more concentrated gels, but I feel like my dollar goes a lot further with gatorade. Thanks for the rundown on Gatorade -- that's helpful. It sounds like Gatorade has improved over the past few years (no HFCS) but still has some work to do compared to the other stuff on the market. That's really good to know. Fortunately, I've already decided to switch over to Heed/Hammer Gel, since that's what will be offered on the course at my HIM |
| 2011-06-01 8:04 AM in reply to: #3526983 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL danielh2135 - 2011-06-01 8:40 AM The answer from my sport nutritionist/dietitian First, I just want to mention that there are 2 kinds of Gatorade out there:1) The pre-mixed bottled Gatorade (and now sold as powder too) that is sold in grocery stores, retail stores, schools, vending machines etc.. and 2) Gatorade Endurance that is sold in the powdered generally from online stores, bike shops, sports nutrition shops etc...These are NOT created equal. The first one, well lets just put that in the same category as soda. Well maybe it's not that bad anymore, it's used to contain high fructose corn syrup, but they have since recently removed. It has all sorts of food color dyes, too low of sodium for the athlete and the ratio of carbohydrates to fluids is off. (Not enough carbs). The latter is considered a better sports drink as the carbs and sodium are higher making it a better match for the body in terms of absorption and balance. However, Gatorade Endurance contains ONLY 1 type of sugar. We now know that the optimal "recipe" is using a combination of sugars such as PowerBar Endurance or perform, as well as many other brands out there. Now to your question...Gels, GUs, shot blokes, bars etc... are providing carbohydrates (as well as sodium). They are not really providing some secret ingredient that sports drinks can't provide. They are pretty much providing carbohydrates. Keep in mind that gels, goo's and blokes are considered semi-liquid, not a solid food at all. That is why if you see a fueling plan from, you rely only see bars in the Ironman distance (and for some the half ironman distance) an ditto is usually in the beginning of the bike when you can tolerate them.Why can't we rely just on liquid calories? There may be a very few select people that can. These are usually athletes with VERY VERY HIGH fluid needs and low carbohydrate needs. I generally see this with females only and even they need some semi-liquids on the bike and run. It's very challenging to get the optimal amount of fluid and carbs need without throwing off the sodium-fluid balance. If you try to drink all your carb needs, then you will most likely over-hydrate. If you don't provide carbs in a different form (ie gels), then you risk hitting the wall/boning on the run. Keep in mind, that you can probably get away with under-fueling on the bike, well probably not in an ironman, but it WILL affect your run. And you can't make up for it! The goal is to start the run portion with a full tank by fueling properly on the bike. Hope this helps! shellback1998 - 2011-06-01 9:03 AM danielh2135 - 2011-05-31 3:47 PM Yes Fueling can be expensive. Instead of buying one or two at a time, have you looked online for bulk. Do you have a BJ's or Costco membership. Gatorade alone, will not do the trick as it only replaces the electrolytes. Water, itself are empty calories.
Are some alternatives.
Scott
Out of curiosity, what do gels, GU, etc. offer that a regular sports drink like Gatorade doesn't? For years, I've used regular gatorade to fuel my longer workouts, including my 3-4 hour bike rides. Perhaps I'd get more out of the more concentrated gels, but I feel like my dollar goes a lot further with gatorade. Thanks for the rundown on Gatorade -- that's helpful. It sounds like Gatorade has improved over the past few years (no HFCS) but still has some work to do compared to the other stuff on the market. That's really good to know. Fortunately, I've already decided to switch over to Heed/Hammer Gel, since that's what will be offered on the course at my HIM
Glad you can stomach that stuff. I can't... I an anti hammer products
That's why I get all my nutrition with infinit, and use cliff blocks on my run.
Scott |
| 2011-06-01 8:05 AM in reply to: #3526897 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL scout142 - 2011-06-01 7:41 AM charminchick - 2011-05-31 11:40 AM shellback1998 - 2011-05-31 8:40 AM charminchick - 2011-05-31 9:37 AM I drank gatorade and water. It was getting pretty scary. I can't wait until I am out of school for the summer and I can run in the mornings!
Were you fueling properly? e.g. were you taking gells, gu's, anything else? No, I need to do that for the summer. I usually reserve GU just for races. I also got the electrolyte fizz's for water that I think will help. Hey, I'm right there with you in SE Virginia...its been HOT and Humid eh? I like banana's - well, I don't like them so much, but I recall they have lots of potasium or something like that and they're cheap (just eat the well rippened ones, the greener ones upset my tummy). I generally don't cramp up or get that dehydrated feeling when I eat a 1 or 2 with fluids (usually gatorade for me too) an hour or so before exercising. When I skip the bananas, I have felt crappy....I'm no nutritionist though, so i don't know if there is a relation there, so I'm gonna look into Scott's advice on the GU TOO Cheers!
Glad I could help! |
| 2011-06-01 8:23 AM in reply to: #3439366 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL Ten days until my first tri of the season so today was the last big workout before that event. Where it's not my A race I'm not completely pairing down but no more bricks or workouts over an hour or anything above mid zone 2 between now and then. 2:45:16 with a 27.66 bike and 7 mile run is the longest I've been on the road. The bike was a 134 HR average with 42 minutes in zone 1, 52 minutes in zone 2 and only 2 minutes in zone 3. Obviously the zone 3 was the top of a few hills. 17.7 MPH felt pretty good in 1:33:35 The run was 7 miles in 1:07:15. Average HR was 143 and the average pace was 9:36. One minute in zone 1, 53 minutes in zone 2 and 16 minutes in zone 3. The run was pretty hilly and I spent more time in zone 3 than I intended but about 95% of that was just into zone 3. Hopefully I'm ready. |
| 2011-06-01 8:32 AM in reply to: #3527101 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL everlong - 2011-06-01 9:23 AM Ten days until my first tri of the season so today was the last big workout before that event. Where it's not my A race I'm not completely pairing down but no more bricks or workouts over an hour or anything above mid zone 2 between now and then. 2:45:16 with a 27.66 bike and 7 mile run is the longest I've been on the road. The bike was a 134 HR average with 42 minutes in zone 1, 52 minutes in zone 2 and only 2 minutes in zone 3. Obviously the zone 3 was the top of a few hills. 17.7 MPH felt pretty good in 1:33:35 The run was 7 miles in 1:07:15. Average HR was 143 and the average pace was 9:36. One minute in zone 1, 53 minutes in zone 2 and 16 minutes in zone 3. The run was pretty hilly and I spent more time in zone 3 than I intended but about 95% of that was just into zone 3. Hopefully I'm ready.
Sounds pretty good to me! Anyone else doing that race from the team? |
| 2011-06-01 8:35 AM in reply to: #3527101 |
Member 91 WV | Subject: RE: Shellback1998 Group - FULL everlong - 2011-06-01 9:23 PM Ten days until my first tri of the season so today was the last big workout before that event. Where it's not my A race I'm not completely pairing down but no more bricks or workouts over an hour or anything above mid zone 2 between now and then. 2:45:16 with a 27.66 bike and 7 mile run is the longest I've been on the road. The bike was a 134 HR average with 42 minutes in zone 1, 52 minutes in zone 2 and only 2 minutes in zone 3. Obviously the zone 3 was the top of a few hills. 17.7 MPH felt pretty good in 1:33:35 The run was 7 miles in 1:07:15. Average HR was 143 and the average pace was 9:36. One minute in zone 1, 53 minutes in zone 2 and 16 minutes in zone 3. The run was pretty hilly and I spent more time in zone 3 than I intended but about 95% of that was just into zone 3. Hopefully I'm ready. Sounds like you're ready! I'm in the same boat you are -- training for a HIM, with a few Oly races over the summer. Although I'd love to taper for the Oly races, I'm planning on training through for the most part, with my eye on my A race. Have you planned any recovery time the week following your first race? I'm not really sure how my body will react to the Oly race, so I've scheduled a recovery week following my first race |
| 2011-06-01 8:44 AM in reply to: #3527122 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL shellback1998 - 2011-06-01 9:32 AM Sounds pretty good to me! Anyone else doing that race from the team? I don't think so but I'll re-post asking if anybody did last minute. |
| 2011-06-01 9:53 AM in reply to: #3527128 |
Expert 1481 | Subject: RE: Shellback1998 Group - FULL danielh2135 - 2011-06-01 9:35 AM Sounds like you're ready! I'm in the same boat you are -- training for a HIM, with a few Oly races over the summer. Although I'd love to taper for the Oly races, I'm planning on training through for the most part, with my eye on my A race. Have you planned any recovery time the week following your first race? I'm not really sure how my body will react to the Oly race, so I've scheduled a recovery week following my first race My second race is two weeks after my first so actually I plan on kicking it right back into full gear for a few days and then going back into partial taper mode. Life being what it is and race availability being what it is it's not ideal but it's what I could fit in. My A race Olympic in August I'll do a full taper before and a recovery after and then kick it up for the final month before the HIM. Our swim volumes are similar. You have more running volume and I have more biking volume. So it looks like we really are in the same spot and you appear to be good to go as well. When's your first race? |
| 2011-06-01 11:29 AM in reply to: #3527284 |
Member 91 WV | Subject: RE: Shellback1998 Group - FULL everlong - 2011-06-01 10:53 PM danielh2135 - 2011-06-01 9:35 AM Sounds like you're ready! I'm in the same boat you are -- training for a HIM, with a few Oly races over the summer. Although I'd love to taper for the Oly races, I'm planning on training through for the most part, with my eye on my A race. Have you planned any recovery time the week following your first race? I'm not really sure how my body will react to the Oly race, so I've scheduled a recovery week following my first race My second race is two weeks after my first so actually I plan on kicking it right back into full gear for a few days and then going back into partial taper mode. Life being what it is and race availability being what it is it's not ideal but it's what I could fit in. My A race Olympic in August I'll do a full taper before and a recovery after and then kick it up for the final month before the HIM. Our swim volumes are similar. You have more running volume and I have more biking volume. So it looks like we really are in the same spot and you appear to be good to go as well. When's your first race? June 26 -- the Mountaineer Triathlon in Morgantown, WV. I'm really pumped to get the season under way. That's great that your bike volume is up. I've only done a few races, but I quickly learned that fitness on the bike is key to a successful race. It doesn't matter how fit you are running wise if you destroy your legs on the bike! Hopefully the weather will cooperate and I can get some quality rides in over the next few weeks (after this current recovery week, of course!) |
| 2011-06-01 11:30 AM in reply to: #3527499 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL danielh2135 - 2011-06-01 12:29 PM everlong - 2011-06-01 10:53 PM danielh2135 - 2011-06-01 9:35 AM Sounds like you're ready! I'm in the same boat you are -- training for a HIM, with a few Oly races over the summer. Although I'd love to taper for the Oly races, I'm planning on training through for the most part, with my eye on my A race. Have you planned any recovery time the week following your first race? I'm not really sure how my body will react to the Oly race, so I've scheduled a recovery week following my first race My second race is two weeks after my first so actually I plan on kicking it right back into full gear for a few days and then going back into partial taper mode. Life being what it is and race availability being what it is it's not ideal but it's what I could fit in. My A race Olympic in August I'll do a full taper before and a recovery after and then kick it up for the final month before the HIM. Our swim volumes are similar. You have more running volume and I have more biking volume. So it looks like we really are in the same spot and you appear to be good to go as well. When's your first race? June 26 -- the Mountaineer Triathlon in Morgantown, WV. I'm really pumped to get the season under way. That's great that your bike volume is up. I've only done a few races, but I quickly learned that fitness on the bike is key to a successful race. It doesn't matter how fit you are running wise if you destroy your legs on the bike! Hopefully the weather will cooperate and I can get some quality rides in over the next few weeks (after this current recovery week, of course!)
Well said man! |
| 2011-06-01 12:25 PM in reply to: #3439366 |
Master 2770 Los Angeles, CA | Subject: RE: Shellback1998 Group - FULL Wow! This is exciting hearing about our forum teammates' races coming up! That's awesome! I think I can start my brick bike-run workouts in a couple weeks as my base phase is almost complete. I remember our mentor Scott mentioned keeping the intensity down in the base phase and perhaps doing some time trials (TT) later. Soooo, on Memorial Day I inadvertently ran a 3.50 TT run in one of Griffith Park's trails. I felt energized that day and planned on another max Z3 run. But I warmed up quickly and noticed my pace was at Z2/Z3 the first mile. At that point I decided to do a TT!
I started to feel my sides about to cramp to so I didn't go past mid Z4 the last mile. There was also a slight hill a little after the 3 mile mark which slowed me down a bit but overall I was surprised that I beat the 9 minute avg mile mark! I remember pacing a low 9 avg at the beginning of my training program and heeded to Scott's advise to slow down in base phase. Wow! I'm improving! Yay! ^_^ ~Roland |
| 2011-06-01 12:28 PM in reply to: #3527646 |
Expert 1305 | Subject: RE: Shellback1998 Group - FULL kloofyroland - 2011-06-01 1:25 PM Wow! This is exciting hearing about our forum teammates' races coming up! That's awesome! I think I can start my brick bike-run workouts in a couple weeks as my base phase is almost complete. I remember our mentor Scott mentioned keeping the intensity down in the base phase and perhaps doing some time trials (TT) later. Soooo, on Memorial Day I inadvertently ran a 3.50 TT run in one of Griffith Park's trails. I felt energized that day and planned on another max Z3 run. But I warmed up quickly and noticed my pace was at Z2/Z3 the first mile. At that point I decided to do a TT!
I started to feel my sides about to cramp to so I didn't go past mid Z4 the last mile. There was also a slight hill a little after the 3 mile mark which slowed me down a bit but overall I was surprised that I beat the 9 minute avg mile mark! I remember pacing a low 9 avg at the beginning of my training program and heeded to Scott's advise to slow down in base phase. Wow! I'm improving! Yay! ^_^ ~Roland
Yeah I'm excited for my first race this weekend. I can't wait... Great job on your brick... glad to see you're improving. |
| 2011-06-01 12:36 PM in reply to: #3439366 |
Member 113 | Subject: RE: Shellback1998 Group - FULL Great job Roland. It's great when it all comes together and that hard work pays off. Did a 3.4 mile run this morning, now off to work. Then a swim after work. Have a great day everyone. Linda
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| 2011-06-01 12:37 PM in reply to: #3527646 |
Member 91 WV | Subject: RE: Shellback1998 Group - FULL kloofyroland - 2011-06-02 1:25 AM Wow! This is exciting hearing about our forum teammates' races coming up! That's awesome! I think I can start my brick bike-run workouts in a couple weeks as my base phase is almost complete. I remember our mentor Scott mentioned keeping the intensity down in the base phase and perhaps doing some time trials (TT) later. Soooo, on Memorial Day I inadvertently ran a 3.50 TT run in one of Griffith Park's trails. I felt energized that day and planned on another max Z3 run. But I warmed up quickly and noticed my pace was at Z2/Z3 the first mile. At that point I decided to do a TT!
I started to feel my sides about to cramp to so I didn't go past mid Z4 the last mile. There was also a slight hill a little after the 3 mile mark which slowed me down a bit but overall I was surprised that I beat the 9 minute avg mile mark! I remember pacing a low 9 avg at the beginning of my training program and heeded to Scott's advise to slow down in base phase. Wow! I'm improving! Yay! ^_^ ~Roland That's great. Keep up the good work! |
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