Matt Gilmartin's Group- CLOSED~ we're swimming! (Page 28)

Hope everyone is having a great training day so far!

My husband and I just finished our Indoor Tri and we had a good time despite a few hiccups! First off, they had no number for my husband. He was number 31 according to their participant roster, however they had no number for him - strange! Then, when we checked in, we were not given the hat (instead of the shirt they had a tech hat). They told us that we paid less so we didn't get a hat. I asked how much I was to get a hat and they told me $30, which is what we paid...still don't understand why we didn't get one. We are waiting on an email from the RD.

So my husband and I are in different waves so one of us can watch the kids while the other one is participating. I cheered him on during his events and made sure he had a towel during the bike and run and filled up his water bottle when needed. I had to leave during the end of his run to make my way down to the pool for my event to start.

I got into my lane and the guy I was sharing the lane with told me he would try not to hit me too much, especially when he started doing the back stroke. He took off pretty fat and it wasn't until halfway (5 minutes in)  that I passed him. He had slowed down and was on his back. Only problem was that I didn't immediately know he had flipped over and as I passed him, I took in a HUGE gulp of water and started choking! I pressed on even though I was gagging! I don't know how many laps I completed and it won't be posted online until to tomorrow.

We made our way to the locker room but once in there I realized that my son had picked up my locker key and I had no way of changing! I had to find an employee to go to the male locker room to fetch the key for me. I was standing outside dipping wet - haha! Of course, that wasted my transition time so I had to hurry to change.

Due the locker room key problem, I didn't have time to adjust the spin bike. The first bike I got on was having issues with the foot cage, so I jumped on the next bike which I was told wasn't working. Ugh!! On to the third bike and only had enough time to lower the seat and then we were given the 15 second warning. I set a steady pace of 19.5-20.8 pace and went to town. For some reason, my kids decided they wanted to tattle on each other despite the fact that their dad was right there! Finally I just told them "I'm not your mother right now"! which got a big laugh from everyone! I finished up the 30 minutes with 10.2miles. Two ladies did over 11 miles!

We headed to the treadmills and I had to find a bathroom, however no one knew where it was. Finally someone told me and I literally ran through the gym to get there. I made it back to the treadmill with 30 seconds to spare. I bonked pretty hard on the treadmill and only ended up with 1.80 miles. The lady next to me was making me crazy and making this rattlesnake sound during the entire run. I have to give her credit, though, because she finished up with 2.96 miles at a speed of 9.9mph!!!

Once finished we got some oranges and bananas and left. We then drove to The Egg & I where we are now refueling and then headed back home for a shower and a nap!!

I'm back!  Been out of training for about a week and a half with bilateral middle ear infections.  Had my hearing assessment again yesterday (lost another 10db - so I now am getting more powerful hearing aids for both ears - anyone got a spare $3000 they want to give me - I tried winning the lotto last night, but someone else picked the right numbers instead of me).  The good news was that my ear infections look to have cleared up as much as they can so I can get back in the pool and start riding again.  It feels like ages since I have done any training, which always makes me nervous getting back into the pool.  I seem to lose my swimming fitness quickly.

It is only 8 weeks exactly until my next tri, so I had better up the training and get moving.  It is the wet season here now so that means a lot of hot humid rainy days that I am just going to have to push through to get my fitness up to get a PB for the next race.

Had my indoor tri this morning.  Let's just say it was a unique experience.  My swim wave didn't start until 9:45 with the first starting at 8:00.  I had e-mailed the RD to ask if I had to check in at the beginning or if I could come later.  There was no reply, so I was in boat of better safe then stupid and planned on arriving before 8:00

The whole previous week was pretty screwed up because I had to go out of town for work.  Got a decent workout in on Monday, skipped Tuesday because of travel.  I managed a treadmill run on Wednesday in the hotel fitness center.  Tried to swim on Thursday, but it didn't pan out, skipped Friday for travel.  So, I ended up with an inadvertent taper.  Not necessarily the way I wanted it to happen, but it must have worked. 

Started the day at 6:00 with my regular pre-race meal - 3 eggs scrambled, small pork chop, apple and plenty of water.  Got in the car for the 45 minute car ride and a liter of Powerade to keep hydrated top off the glycogen stores. Turns out I didn't have to show up early after all, so my wife and I waited and waited for the earlier waves to finish.

Did my typical pre-race warm up, some running and dynamic stretching.  Had to run outside though and it was cold - less than 30* this morning.  Came back inside to stretch out and keep some sweat going.  This race was a bit different than other indoor tri's I've seen that are based on how much ground one can cover in a given amount of time.  Instead, this was a timed event over a specific distance - 500 yd swim, 10 mile bike ride, 5K run.

Swim:  500 yds, felt alright.  No pace clock and no watch so I had no idea where I was.  It was a pretty competitive field in the pool.  Had a good feel for the water and gave an all out effort since there would be time to rest.  Ended up being the 3rd swimmer out (field of 5 guys ages 18-30) with an effort of 7:20.  Took advantage of the walls and pushed off a lot. 

Bike:  10 miles on a spin bike.  Since I don't own Shimano style shoes and cleats I had to go with running shoes and toe cages.  They were decent spin bikes and it took me a little bit to get everything dialed in.  We were on the deck of the pool and I'm guessing the temperature was about 85* and humid because of the pool water.  I was sweating waiting for the event to start and at this point the sweat was pouring down my face.  Managed to finish in just over 20 minutes with a steady effort.

Run:  5K on a treadmill.  Again, another all out effort since there was rest in between.  I set the thing as fast as I could manage and just kept it there.  The treadmills were facing a wall of all things so I just picked a spot on the wall and just stared at it.  Told my legs to keep quiet and to get with the program.  Ended up running 19:30 something on the 5K

Total time was 47:30-something-ish.  The exact time escapes me and I'll get the results tomorrow.  This was good enough for 2nd place in my age group (out of a total of 5 competitors) - First place finished was about 2 minutes faster.  Overall, I am pleased with my effort as this was planned as an early test of fitness as the outdoor race season draws closer. 

Started learning how to make smoothies last night. SO FUN and healthy (I think)!

Went to SeaWorld today to walk off some of the stiffness in the legs and had an AMAZING day! We got to see Jack Hannah and both of my kids were asked to help onstage (they got to help hold an Albino Burmese Python); then we got to listen to the Von Trapp Kids sing and do a short impromptu concert; after that, my husband bought me an original Monk Seal painting for our 15th anniversary! SO AWESOME!

Catie,

I didn't know you wore hearing aids- that adds a whole new dynamic to your training.  I have a great friend (Wavedog on BT) who is deaf.  He's an incredible athlete, and to hear him tell me how he has considered racing without his hearing aid is enlightening.  

More importantly though- your training!  You said before you wanted to drop some Kgs.... now is the time to do that.  If you were to lose 5 Kg before your next race without doing anything to improve your anaerobic endurance you'd time a lot better than the last race due to physics.  Let's talk- excited for you! 

Mariah, I saw the pics on FB.  My first (lighthearted) question- why is Mark all smiles and you have the ultimate look of determination on your face?  

Second, I saw the swimming pics on FB- you look like your elbows are up nice and high- were you happy with the swim?  Other than the locker room stress, sounds like an overall fun day!

I'm thinking about getting Newtons too- does Mark like his?

YAY! I remember the first time I watched my kids swim by themselves! You have every right to be a proud papa! 

Haha! Don't tell him, but I was determined to beat him! My swim qualified for about the top 1/3; bike for about the top half, but run was in the bottom 25%, which I know I need to work on, so no real surprise with the run. I did beat his (Mark) bike and swim, but he beat me on the run by just a smidge (I ran 1.8 and he had 1.89). I placed smack dab in the MOP, which I am fine with...this year.

Mark has been in Newts for over a year now. He runs exclusively in them. I also have a pair, but recently they have not been working for me and after wearing them, my feet and legs hurt for a day or two. After looking at a few pictures from the indoor tri (some I didn't post), it is very evident that I am a heel striker, which is probably why the Newtons have not been working for me. I have done some barefoot running, and may go back to that before trying the Newts again, but for now, my Mizuno's are working fine.

Congratulations again on your daughter becoming a little fish!?

Christian- awesome race man!  You are going to be a beast when the outdoor season starts.

I meant to ask you too- are you or do you know anyone doing the Hy-Vee Tri in Des Moines?  I was debating adding it to my race schedule.  I love Iowa, and I've never done a race there.

I hit post too quickly...

Jen, this is exactly what I was talking about when I said there's a time and a place for supplements.  A shot of Hammer Gel halfway through the spin session and Mariah could have probably easily done 2 miles on that run, maybe more.  

Gels or chewy type supplements (Chomps or ShotBlocks) help a TON when you know you're going to be close to the wall.  The best advice I've gotten on them is right on the package, "take every 45 minutes."

Regular spacing, 30-45 minutes, of supplements will help out more than if you just take them when you start to feel tired.  I think of it just like water, drink before you're thirsty, gel before you're tired.

I've been using the GU Chomps but totally forgot to bring them for the event. I keep an extra package in my transition bag and one in my tire repair kit on my bike, but since I didn't have either of those with me, it didn't even cross my mind. 

"Regular spacing, 30-45 minutes, of supplements will help out more than if you just take them when you start to feel tired.  I think of it just like water, drink before you're thirsty, gel before you're tired."

Aaron, totally great advice.  My only caveat with these things- you can come down pretty hard from them.  You'll go from having incredible energy to totally zonked, so make sure your timing is correct.

You're definitely right about the timing!  My wife eats a 2 Chomps every 30 minutes, I take a gel or 3 Chomps every 45.  Larger quantities at longer time intervals work well for me, but my wife does better with a smaller volume at a shorter time interval.

It may take a few long runs/bikes to figure out your personal nutritional needs, but once you do the workouts seem much easier.

P.S. I find that an energy 'cool down' helps with the "totally zonked" feeling after an event.  Eating a piece of fruit or some sports drink (GATORade) helps bring your body down from an energy high without you feeling total drained.

Going on about supplements here:

I want to talk about powdered drinks for prefuel and recovery quickly.   I'm not much of a believer in the idea of prefueling using supplements.  I well-rounded meal or snack is likely all you need.  My personal favorites before long rides: apple slices, popcorn (no butter but lot of salt), edamame, almonds, or seasonal berries.  During my ride I generally have water, GU brew, and gels.

As for recovery, if you read "Hardwired For Fitness", the author talks about how critical nutrition is to recovery.  Not just what you eat, but when you eat it.  It's been said over and over again, and I even hear from the speed demons too- the best recovery is lowfat chocolate milk.  It's got all the same vitamins and minerals found in expensive supplements, and it's easy to get your hands on.  I confess I'm also a huge fan of GU recovery brew, Power Bar Recovery drink, and Endurox, too.  I'm curious what others take on recovery has been?

Matt,

Re: hearing - During the swim, deaf as a post especially with a cap over my ears and no hearing aid.  Can't wear my aid during the bike or run either because it isn't waterproof so the sweat can damage it.  I am looking at waterproof hearing aids this time so I can wear them during training.  Just not sure how 'waterproof' they actually are.

So, I have 8 weeks to drop 5kg... any hints and tips to help me get there?  I am going to try to write down everything I eat for the next 8 weeks, so hopefully that will help ditch any naughty habits I have food wise.