Dream Chaser's 'Set a Goal and Capture it!' Mentor Group - CLOSED (Page 29)

Nothing this weekend, thinking about an Olympic in the 2nd week of June.  Good chance to get an early look at my fitness.

Question for the group regarding this race. I don't have a tri suit and don't want to waste time in T1 putting on a shirt while all wet. If I swim w/a sleeveless compression shirt, will that create any extra drag slowing me down?

Dream Chaser - 2011-05-16 9:11 AM

GRB1 - 2011-05-15 1:22 PM

Dream Chaser - 2011-05-13 7:58 PM Good luck to David (tdl1972) at the Warrior Dash Adventure Race tomorrow.  GO GET SOME, DAVID!!  HAVE FUN AND...

GIT R DONE!!
Anyone else racing this weekend, or soon?

Nothing this weekend, thinking about an Olympic in the 2nd week of June.  Good chance to get an early look at my fitness.

I have a feeling you're gonna smoke that Olympic.

I have the Rev3 Quassy 70.3 and 3 weeks.  I need to hang on for two more weeks before my Taper.  I know it sounds cliche', but this Ironman Training stuff is hard!!  Actually the swimming and running have been easy for me, but the Bike is just putting a hurt on me this year.  First the trainer beat me up all Winter.  Then I finally get outside and wind has been slapping me around thoroughly.  And then it POURED on me during my ride yesterday.  I've never felt so gassed from the bike.  But all of this builds character, right???  Right??

Marcia, when is your Century -- how many days?

Looks like David had a good time at the Warrior Dash.  Waiting for him to post his RR?

Sulcus has races coming up but he's MIA...

I think Ted needs to sign up for something in June. 

Anyone else?  Any late May/June/July races??

I'm not MIA - just lurking in this thread and lurching through the beginnings of getting back into a workout routine.  I have high hopes of being able to complete things with three weeks of training under my belt but we'll have to see what actually happens. 

Marcia, when is your Century -- how many days?

Yep...sleeveless compression and tri shorts.  That's how I raced last year and how I plan on racing this year.  I guess technically I'll be wearing my tri-club's "singlet" but same thing other than the zipper.

Thanks Mike but turns out it doesn't matter. Pesky apocalypse is scheduled for this Saturday. Oh well, we had a good run

June 12th - hotel is booked - with a pool for the family to hang out in.  Puppy is scheduled for a weekend visit with a friend.  Looks as though I'll be doing it alone.  I had hoped a friend would join me but I know she hasn't been riding and so I don't want to invite/remind her at this point and risk having her try to talk me in to a shorter distance so we can 'do it together'.  Ever have that experience?? 

It's a little nerve wracking that if this rain keeps up my first outdoor ride might actually be the ride I am training for!!??  Yesterday was cold, wet and windy and while I could have battled it out - I ended up staying inside on the trainer.  The last 45 minutes were tough but I got it done - 4 hours is my longest trainer ride ever.  I figure assuming I travelled at 25km/hr that would have yielded about 100km so given it's 4 weeks away I'm thinking I might actually make it!!  Who'da thunk?  I need more time in the saddle though...  4 hours??!! I think that is longer than any trainer ride I have done! Great job

QUESTION 1: This week I'm to put in 4.5 hours and next 5.5 as my long rides - then it has me decreasing the week before.  I guess I"m nervous and feel I should maybe still do a long ride and cut back on the shorter rides mid week.  Any thoughts? Suggestions?  No clue how to taper for this or if it's necessary.   You definitely want to taper for this ride.  Follow the plan.   Are you saying the plan is asking you to do shorter rides and you want to do a long ride during the taper?  I would think you would do your last long ride a week or more before. 

1 day before I would do nothing

2 days before just spin EASY for 15-30 minutes.

3-4 days before EASY 30-45 minutes

5-7 days before 60-75 mintues

That is just my opinion. The idea is to taper it down to get those legs RESTED.

QUESTION 2: So I had a bowl of cereal for breaky and ate the following at 1 hour intervals - 2 fig newtons, 1 gu, 1 Cliff Bar - I think that equates to 650 calories for the whole 4 hour ride.  Not sure if that was enough.  I drank one bottle of my own Gatorade (which I dilute) and a ton of water.  After I hopped off I grabbed some nuts and was LOVING the salt.  Do you alternate sweet with salty snacks while on the bike?  I'd read about people having pretzels.  By the end I just had no interest in anything sweet which may have contributed to the more difficult remaining 45 minute section at the end.

Before races I have a bagel with cream cheese and a banana.  I load up on the carbs so you have something to burn off throughout the day.  No fiber in the morning and maybe a little protein.  These long rides you are doing is a great time to test what your body wants and needs.  I usually bring in granola bars and gels and take take them accordingly.  The great thing is the century will have rest stops with food and you will be able to take advantage of that.  Bananas and peanut butter and jelly sandwiches are great!

You are so ready for this, you will do great! 

Congrats on your first race of the season David!  Battled through it like a true warrior?  You need to release your RR so we can read it. 

I signed up for a sprint mid-July - that was before I browsed through some old race reports and read about the weedy swim and running on lumpy grass.  I'm such a klutz that none of this bodes well with me (thinking of twisted ankles etc).  We'll see.  Good luck on the oly Greg!!

June 12th - hotel is booked - with a pool for the family to hang out in.  Puppy is scheduled for a weekend visit with a friend.  Looks as though I'll be doing it alone.  I had hoped a friend would join me but I know she hasn't been riding and so I don't want to invite/remind her at this point and risk having her try to talk me in to a shorter distance so we can 'do it together'.  Ever have that experience?? 

It's a little nerve wracking that if this rain keeps up my first outdoor ride might actually be the ride I am training for!!??  Yesterday was cold, wet and windy and while I could have battled it out - I ended up staying inside on the trainer.  The last 45 minutes were tough but I got it done - 4 hours is my longest trainer ride ever.  I figure assuming I travelled at 25km/hr that would have yielded about 100km so given it's 4 weeks away I'm thinking I might actually make it!!  Who'da thunk?  I need more time in the saddle though...

QUESTION 1: This week I'm to put in 4.5 hours and next 5.5 as my long rides - then it has me decreasing the week before.  I guess I"m nervous and feel I should maybe still do a long ride and cut back on the shorter rides mid week.  Any thoughts? Suggestions?  No clue how to taper for this or if it's necessary.

QUESTION 2: So I had a bowl of cereal for breaky and ate the following at 1 hour intervals - 2 fig newtons, 1 gu, 1 Cliff Bar - I think that equates to 650 calories for the whole 4 hour ride.  Not sure if that was enough.  I drank one bottle of my own Gatorade (which I dilute) and a ton of water.  After I hopped off I grabbed some nuts and was LOVING the salt.  Do you alternate sweet with salty snacks while on the bike?  I'd read about people having pretzels.  By the end I just had no interest in anything sweet which may have contributed to the more difficult remaining 45 minute section at the end.

Congrats on your first race of the season David!  Battled through it like a true warrior?  You need to release your RR so we can read it. 

I signed up for a sprint mid-July - that was before I browsed through some old race reports and read about the weedy swim and running on lumpy grass.  I'm such a klutz that none of this bodes well with me (thinking of twisted ankles etc).  We'll see.  Good luck on the oly Greg!!

Sulcus - 2011-05-16 9:29 AM

Dream Chaser - 2011-05-16 9:11 AM

GRB1 - 2011-05-15 1:22 PM

Dream Chaser - 2011-05-13 7:58 PM Good luck to David (tdl1972) at the Warrior Dash Adventure Race tomorrow.  GO GET SOME, DAVID!!  HAVE FUN AND...

GIT R DONE!!
Anyone else racing this weekend, or soon?

Nothing this weekend, thinking about an Olympic in the 2nd week of June.  Good chance to get an early look at my fitness.

I have a feeling you're gonna smoke that Olympic.

I have the Rev3 Quassy 70.3 and 3 weeks.  I need to hang on for two more weeks before my Taper.  I know it sounds cliche', but this Ironman Training stuff is hard!!  Actually the swimming and running have been easy for me, but the Bike is just putting a hurt on me this year.  First the trainer beat me up all Winter.  Then I finally get outside and wind has been slapping me around thoroughly.  And then it POURED on me during my ride yesterday.  I've never felt so gassed from the bike.  But all of this builds character, right???  Right??

Marcia, when is your Century -- how many days?

Looks like David had a good time at the Warrior Dash.  Waiting for him to post his RR?

Sulcus has races coming up but he's MIA...

I think Ted needs to sign up for something in June. 

Anyone else?  Any late May/June/July races??

 

I'm not MIA - just lurking in this thread and lurching through the beginnings of getting back into a workout routine.  I have high hopes of being able to complete things with three weeks of training under my belt but we'll have to see what actually happens. 

 

Shawn, You still planning on doing the GSB sprint next month? I'm originally from that neck of the woods and was considering dragging the kids down there to watch that race then take them for a ride at Hecksher park.

LMK if you are, we'll add to your rooting section

Yep...sleeveless compression and tri shorts.  That's how I raced last year and how I plan on racing this year.  I guess technically I'll be wearing my tri-club's "singlet" but same thing other than the zipper.

June 12th - hotel is booked - with a pool for the family to hang out in.  Puppy is scheduled for a weekend visit with a friend.  Looks as though I'll be doing it alone.  I had hoped a friend would join me but I know she hasn't been riding and so I don't want to invite/remind her at this point and risk having her try to talk me in to a shorter distance so we can 'do it together'.  Ever have that experience?? 

It's a little nerve wracking that if this rain keeps up my first outdoor ride might actually be the ride I am training for!!??  Yesterday was cold, wet and windy and while I could have battled it out - I ended up staying inside on the trainer.  The last 45 minutes were tough but I got it done - 4 hours is my longest trainer ride ever.  I figure assuming I travelled at 25km/hr that would have yielded about 100km so given it's 4 weeks away I'm thinking I might actually make it!!  Who'da thunk?  I need more time in the saddle though...

QUESTION 1: This week I'm to put in 4.5 hours and next 5.5 as my long rides - then it has me decreasing the week before.  I guess I"m nervous and feel I should maybe still do a long ride and cut back on the shorter rides mid week.  Any thoughts? Suggestions?  No clue how to taper for this or if it's necessary.

You're not really going to build much fitness inside of two weeks out from an event when you are tapering into it.  Don't sweat the last week or so too much, the goal is to maintain your fitness at that point.  Basically I would do the shorter rides, maybe with a race pace/ intensity level but at a reduced volume.  This will help keep your legs fresh, but also give them some anticipation for work to come.

QUESTION 2: So I had a bowl of cereal for breaky and ate the following at 1 hour intervals - 2 fig newtons, 1 gu, 1 Cliff Bar - I think that equates to 650 calories for the whole 4 hour ride.  Not sure if that was enough.  I drank one bottle of my own Gatorade (which I dilute) and a ton of water.  After I hopped off I grabbed some nuts and was LOVING the salt.  Do you alternate sweet with salty snacks while on the bike?  I'd read about people having pretzels.  By the end I just had no interest in anything sweet which may have contributed to the more difficult remaining 45 minute section at the end.

This might get you through a 4 hour interval, but I think you are going to have a calorie deficit toward the end of a century.  I think you might want to shoot for a minimum of 200 calories an hour and probably more toward 225/250.  Try a higher caloric intake on your next couple of long rides and see how it works out.  I have a feeling you will feel better toward the end of the ride.

Everyone has different tastes with regard to fueling on the bike.  The one thing I would encourage is staying away from protein during hard efforts.  Protein is harder to break down than carbs and really should be saved for recovery vice fueling.  

One thing to note, people can stomach a lot of different things on the bike, but some of these different foods can come back to haunt you on a run.  Experiment in training and see what works best for you.  One more lesson learned for me is what works at hour 6 during an IM might not work at hour 10 so have some back up plans in place. 

Congrats on your first race of the season David!  Battled through it like a true warrior?  You need to release your RR so we can read it. 

I signed up for a sprint mid-July - that was before I browsed through some old race reports and read about the weedy swim and running on lumpy grass.  I'm such a klutz that none of this bodes well with me (thinking of twisted ankles etc).  We'll see.  Good luck on the oly Greg!!

This weekend  ran the Pasadena 1/2 Marathon. first time I ran this distance since I did 26.2.

I was shooting for under 2 hours.

It definitely wasn't a sunny So Cal day, it was overcast and started to rain, though not a down pour.

By the way, is it just me or running activates the bladder?  I missed the start because I was in line for the porta potty and during my 13 miles I actually went to bathroom 3x and I didn't really drink that much.  What's going on with my bladder?

Anyway, the rain helped and most of the time, I felt really really good.  I ended up running a 8:48 mile (which is really good for me) and finishing in 1:54:53.  I think if I didn't gave my bathroom stop I would have killed it!!!

I'm sore today so I'm taking a break for a few days.  Now it's time for me to get going on my bike.

Great job!  Sounds like you were hydrated 

 Not saying this is what happens to you, but one thing I have learned is that hydration is not just a morning of an event type thing.  It really takes about 2 days to fully hydrate.  If you're chugging water in the AM hoping to hydrate for a race later in the AM it is a little on the late side and you will be spending some time in the Port o Pottie as the water will shoot straight through you.

 The way I think about it is your body is kind of like a sponge.  If it is completely dry and you pour water over it the majority will run off.  If you slowly add water over time it will absorb and hold the water.  Same thing happens to me if I am trying to catch up on my hydration. The good thing about a tri is that the swim gives you an opportunity to "warm your wetsuit" and rinse off prior to getting on the bike

Dream Chaser - 2011-05-16 9:11 AM

I have a feeling you're gonna smoke that Olympic.

I have the Rev3 Quassy 70.3 and 3 weeks.  I need to hang on for two more weeks before my Taper.  I know it sounds cliche', but this Ironman Training stuff is hard!!  Actually the swimming and running have been easy for me, but the Bike is just putting a hurt on me this year.  First the trainer beat me up all Winter.  Then I finally get outside and wind has been slapping me around thoroughly.  And then it POURED on me during my ride yesterday.  I've never felt so gassed from the bike.  But all of this builds character, right???  Right??

Marcia, when is your Century -- how many days?

Looks like David had a good time at the Warrior Dash.  Waiting for him to post his RR?

Sulcus has races coming up but he's MIA...

I think Ted needs to sign up for something in June. 

Anyone else?  Any late May/June/July races??

I agree with Bobby...Greg's gonna hammer that Oly!

I still have six weeks until my first tri this year (Celebration Sprint - which is actually a long-ish sprint of 1K swim, 16.5 mile ride, 3.4 run), and then I have three races in 13 days.   I follow the Sprint with an open 10K run on July 4th in my backyard basically, and then my first OLY on July 9th.  I'm not really tapering for the first race except for maybe one extra rest day, as it's my "B" race this year.

Training-wise I'm pretty pleased.  May is my volume-builder, so I put down my first 10-hour training week ever last week, and am feeling pretty good about my bike training (getting productive volume in), run training (longer runs are getting longer, shorter runs are getting faster), and limited strength training.  My swimming is another story altogether...seems like every time I start to "get it" I have some set back (bronchitis, bike crash, now my shoulder...) that limits how well I can do here.  The good news is that I think I have enough swimming "drops in the bucket" to get through my races OK, so I'm just going to build back volume slowly.

Got soaked on my Saturday ride, too, Bobby...I had wanted to test how Viento Negro would handle in the rain and I guess I found out!

Question for the group regarding this race. I don't have a tri suit and don't want to waste time in T1 putting on a shirt while all wet. If I swim w/a sleeveless compression shirt, will that create any extra drag slowing me down?