JustMike's Group - FULL (Page 3)

jayhawkrichie - 2010-02-15 5:19 PM Although, I have been doing the Couch to 5K program for a couple of weeks, I am going to start incorporating biking and swimming starting tomorrow.  It is unusually cold here in the panhandle of florida, so I am going to do a spinning class tomorrow, and try to run on the treadmill.

My first race is actually a 5K on Memorial Day, and then a My First Tri on June 19th.  I am finding nutrition to be the most difficult.  I have started eating healthier and actually find that I'm not hungry and not eating nearly as much as I thought I would.

I'm down to 194 as of this morning with a ways to go. 

tri808 - 2010-02-16 5:54 PM Here's a question for anyone in the group.

What (if anything) do you eat immediately following a workout?  A few months ago I was taking meal replacemnts from GNC.  I bought on sale and in bulk, so it came out to about $1.40 per 300 calorie serving.  It was easy and convienent to carry with me to the gym and mix and drink right after a workout to start the recovery process.  I'm not sold that these things will make you magically stronger...but you can't deny that the vitamins, protein, and low fat content are not the worst choice for a quick meal.

I recently ran out, so I was going to buy more, but just wanted to get some other opinions from the group. 

iront - 2010-02-17 1:18 PM Hey Mike,
First off great work with losing SO much weight!!! Incredible.  I have a couple of questions for you.. I am in pretty good shape, I am 5'10" 160lbs, and body fat right around 10%, so I'm not trying to lose any weight However,  this is my first year to do triathlons.  My first one is coming up in 6 weeks or so.. I had been running a lot and got my 5k right at 20 minutes... However, I have been experiencing bad shin pain, to the point where I have not been able to run for a week, I plan on taking at least another week off but was wondering if you have any suggestions of what I can do ease back into running without doing any further damage?  I hate not being able to run!!! 
Also, I just got back into a pool and finally got a road bike, I am pretty quick on the bike, but am lagging in the pool.. I would really like to increase my speed however in all 3 disciplines, what is the best way to train (especially in the pool) to increase speed? 
Thanks 
Tristan 

JustMike - 2010-02-17 9:31 AM

I think this is a really good question. It's pretty important to eat as soon as you reasonably can post workout.  Within the first half hour is best, but if not at least within a time period equal in duration to the work out.  In this window your body can convert carbs to stored glycogen  (which can be used to fuel future workouts) about 3-4 times faster than it normaly can.  This can be further assisted by getting some protein as well as the carbs in about a 4:1 ratio. 

As for what to eat, that is a little more up to the individual.  I think HollyW's recovery drink sounds pretty promising.  There is something similar but more exotic in Joe Friel's training bible.  Endurox is popular, and so is Gu Recovery brew.  I tend to gravitate towards the "eat clean" crowd, and because of that I tend to shy away from the premade shakes, but whatever works for you is best.  Chocolate Milk is a great and very low cost option that is just about perfect as far as carbs/protein goes.    I often am in a hurry going from workout to work and so alot of the time I'll just eat a cliff bar, which is about 40g of carbs to 10g protein (again 4:1ish).  I'm not familiar with the GNC meal replacement, so I can't really comment on that one.  If I have the time, I LOVE smoothies with protein powder too.

jayhawkrichie - 2010-02-17 10:14 AM Okay, so my first real question will be another nutrition question...I don't really think about post workout "food," is it very important and what is "going clean?"

For instance, I went for a 28 minute run and when I got back I drank a big bottle of water and then ate a big bowl of lettuce with grilled chicken and zesty italian dressing.  Is that a "bad" post workout meal?

BTW, I have never eaten healthy.  I usually just eat whatever I want and didn't worry about it, but obviously, I have to worry about my health now.

Richie

tri808 - 2010-02-18 2:00 PM

Most people believe that after a hard workout...usually 1 hour plus...taking in calories 15-30 minutes (or up to an hour) after your workout helps speed up the recovery process.  As Mike mentioned, for endurance athletes, you usually want a 4:1 ratio of carbs to protien.  So his Cliff bar suggestion has 40 grams of carbs and 10 grams of protein.  The carbs is to replenish your energy and some of your glycogen stores.  The protein is to help repair muscles and make them stronger.

So what you are doing is pretty good.  Hydration is also important, and lettuce and grilled chicken is a far better choice than most.  The one minor detail is there are not much carbs...so maybe a little bread or something may help.  Most weight lifters would eat something you would...lower carbs...higher protien.

It's not like if you don't follow these "suggestions" you're workouts will go to waste.  These are just tips to help maximize your workouts.  The fact that you eat something already puts you ahead of the game.

tri808 - 2010-02-18 7:02 PM Hey Mike and other group members,

I know you and almost everyone else on BT really recommends a bike fit.  When I bought my bike, I got an "eyeball" fit to make sure everything was within the norms.  I'm pretty comfortable when I ride...no real stiffness or pain yet.  My hands get a little numb if I'm on the hoods to long, but I hear that's a bit normal.

Anyway...I know there are different levels of fits.  Most are about $50 where they put you on the trainer, take some measurements, and adjust from there.  Then there are fits where they do video analysis, and some scientist does an algorithm and comes out with a magic formula...I hear that costs about $300.  There may be some in between range as well.

So my question is, is a $50 fit going to make a big difference if I'm currently comfortable in my current position?  I just hate to pay $50 and have them tell me that all I needed to do was move my seat 1 mm.  I guess my purpose for wanting a fit is to see if there's a position that can maximize my power...not because I need to get more comfortable.

Thanks

Jason

globetruck - 2010-02-18 3:26 PM

Jason,

I'm not an expert bike fitter but here's my 2 cents.  Bike fitting requires someone who really knows their stuff and knows how to do a personalized fitting... I'm sure that someone could "professionally fit" me into the most aerodynamic position known to mankind, but I'm just not ready for that and for this stage in my life I'd rather sacrifice aero for comfort.

I have no doubt that a $300 fit will be more detailed than a $50 fit.  But you have to ask yourself if it's really worth it?  Are you willing to pay $300 plus possible new parts (stem, seat, etc.) on an older bike that you might end up replacing soon?

How much improved cycling time are you realistically looking for?  I guess that's the real question - remember back to when you were probably initially looking for your first bike.  Does spending $300 to save 100 grams make sense if you're a weekend warrior who is 15 lbs overweight (hey, that's me not you!)?  Now, does spending $300 to save 45 seconds on the bike and 10 seconds on the run make sense to you?  Or could you better lose several minutes by just putting more miles on your bike "as is?"

Good luck!
Justin
 

jayhawkrichie - 2010-02-19 6:49 AM Jason,

Could I get a copy of this pdf also?

I would appreciate it.

jayhawkrichie - 2010-02-19 8:22 AM Another question from the newb...

I did my first swim workout today, and realized I am not as good of a swimmer as I thought I was.

I did a 50 yd warmup, and then a 50 yd freestyle.  The freestyle about kicked my butt, because I couldn't get my breath.  I was trying to really concentrate on exhaling through the entire stroke, but couldn't get it timed right with inhaling.

Also, I then did a 100 yds on the kickboard.  How should I be kicking...from the knee, which I want to do or from the hip?  I tried to concentrate on kicking from the hip, but tired out pretty quick.

Do you have good swimming drills I can do?


Thanks!

onevette80 - 2010-02-22 11:25 AM Im doing my first tri of the year in April and im kinda worried about it being crazy cold that early in the year.  How essential is a wet suit??  If I buy one, do i need to wear it in the pool to get used to it?  Or should I just man up and take the cold? 

tri808 - 2010-02-18 7:02 PM Hey Mike and other group members,

I know you and almost everyone else on BT really recommends a bike fit.  When I bought my bike, I got an "eyeball" fit to make sure everything was within the norms.  I'm pretty comfortable when I ride...no real stiffness or pain yet.  My hands get a little numb if I'm on the hoods to long, but I hear that's a bit normal.

Anyway...I know there are different levels of fits.  Most are about $50 where they put you on the trainer, take some measurements, and adjust from there.  Then there are fits where they do video analysis, and some scientist does an algorithm and comes out with a magic formula...I hear that costs about $300.  There may be some in between range as well.

So my question is, is a $50 fit going to make a big difference if I'm currently comfortable in my current position?  I just hate to pay $50 and have them tell me that all I needed to do was move my seat 1 mm.  I guess my purpose for wanting a fit is to see if there's a position that can maximize my power...not because I need to get more comfortable.

Thanks

Jason

onevette80 - 2010-02-22 3:25 PM Im doing my first tri of the year in April and im kinda worried about it being crazy cold that early in the year.  How essential is a wet suit??  If I buy one, do i need to wear it in the pool to get used to it?  Or should I just man up and take the cold?