Razorxp & KC Mentor team RFP CLOSED (Page 31)

TIm, nice ride!!  I tend to get the same pain unless I gear WAY down.  Had the same thing today wanted to work on alittle power today with a big gear into the wind and it instantly hurt.  I am thinking about going to a compact crank along with a 27 rear to save my legs/knees

Dang it Deb this is a tri only forum!! LOL  Great pic hope she (and you) had a great night

I did take one gu at 45 minutes.  Maybe I should have done another?

Brian, I have tried those energy blasts...pretty tasty.  I don't have a bento box, though...not sure where I would keep them.

Coach--I'll try to take smaller sips more frequently.  I have probably been taking larger gulps, several in a row.  Maybe that's part of the problem.

In the OR all day today, hoping to get out in time for our soccer game at 6:30...we'll see...

Oops, this was me.  I was accidentally signed in as my husband (silver member, better articles). 

Good Morning Team.

Mary, thanks for clearing that up. I was wondering who that was LOL. 

Just a quick question about some knee pain I am getting after I run and walking up stairs. It is not real bad but just under my left knee cap I am getting a bit of a shooting pain (definitely noticeable when walking up stairs). I am not sure if it is a carryover from curling or it is flaring up from running. I will investigate it but wondering if anyone has any ideas.

KC

Pain in the Knee: Rest, Ice, Compress, Elevate.  No idea what it is coming from but I can tell you that pain below the knee can be the first sign of IT band.  When it flares, it can be a bit testy for a while.   Rest it for sure.  Ice it for sure.  Use foam rollers.  Lots of information on line about them.  Older folks like me have to use them all the time. I also have been having great luck with knee straps wornm just below the knee cap.  The problem for me is my knee moves up and down when I run.  Its underside rubs the tendons and bang, tendinitis (IT band is a tendon running from the hip flexor down the side of each leg to just below the knee.)  The band stopped the movement.  Almost all pain gone 100% of the time.

Nutrition on short rides of less than 2 hours.  Probably isn't much of an the issue, though having a gel along isn't a bad idea. We have about 1500 to 2000 calories of energy stored in the muscle. Hydration is probably more of the issue or electrolytes in hot weather.  We have to drink 12- 16 oz an hour or so.  A bottle of sports drink takes care of the calories, electrolytes and hydration.  Nutrition becomes more of an issue on longer rides of 3 hours and more.  I've been using dissolved Gu in water or Carbo Pro (good stuff, tasteless, can add to anything you like), Perpetuem by Heed, and just got a shipment of Honey Stinger Waffles (160 cals per) and Honey Stinger Energy Bars (190 cals per).  They are great tasting and easy on the stomch.  

Losing weight: My resting metabolism is 2600 cals.  Add to that what I do in exercise.  Saturday, that was more than 3000. Who the heck can eat that much?  The body is in starvation mode I know, holding onto what it can.  So I won't lose weight like I could be.  But I will lose.  My body content was 13% by weight last fall.  Lean.  The folks at the local university kineseology lab said not to fall under 10% for endurance sports.  We need that for the long haul.  That is what the body burns.  The cals we toss on top every hour are to fuel the burning of the fat, so gotta have some fat.  That is all I worry about.

Rest day after a good weekend of workouts.  Good running race and a high intensity bike workout after that for 2 hours, then 3.5 hour tempo build ride on Sunday.  All good - but for a little sunburn.

Have a great day.

Hello team!

I'm not sure who in the group said "I hate the weekends."  Well, I don't hate the weekends, but for me training-wise, it's definitely more difficult and inconvenient than the weekday.  I was supposed to ride 15 miles over the weekend.  Didn't happen.  I was supposed to swim some.  Didn't happen.  Instead, kids happened.  Honey-do lists happened.  Oh well.  At least the family is happy.    Hopefully, this week, being that it's supposed to be a light week since my race is on Sunday, will allow me some time to get last minute conditioning in.

I went for my first injection of filgratim yesterday in preparation for the bone marrow collection on Thursday.  Man, I think that is making me ache and sore.  I have to get this injection for 4 more days.  Can't imagine what it'll feel like on Tuesday and Wednesday.  Yikes.  So a little bummed about the lack of training in the last few days and outlook for the next few days.

I checked out a tri this weekend, at the same location as the one I'm doing next weekend.  Understand the setup a lot better.  I took a few mental notes:

• It's ok to swim breast stroke, back stroke, or any other stroke, just as long as you can get yourself back to shore.
• There were officials at the "beach" landing to help you unzip and take off your wetsuit.
• Some people are in and out of the transition area in no time, while others just take their time.
• Lots of expensive-looking tri-bikes.  Many road bikes.  Very few mountain bikes.
• Don't come in first, there's no crowd at the finish line cheering for you.  

Some of these sprint guys hauled a$$.  First guy finished at 1:02 on a 800/12.4/3.1 course.  I'd happy if I can finish the run itself at 1:02.  Insane.

Haha - that was me about hating weekends.  I just have so much going on that I always seem to get into a routine during the week then it all goes to hell and is a free for all on the weekends.  I play in a band and have been really busy the past year.  I usually have at least one and lately 2 shows a weekend.  This means that I don't get home until 3am and then on Saturday mornings my wife works so I am up with the kids at 7am.  If I have a saturday night show also I have about a 3 hour window to get a workout in from when my wife gets home to when I have to leave. 

I was able to get a good brick in on Saturday but what happened is I finished the workout at 6pm, was out the door heading into the city at 7pm then played a marathon 4hr. straight set from 10:15pm to 2am.  Playing and performing is really a workout in itself so needless to say I was exhausted on Sunday.  Try singing for 4 hours straight and you see it is like a four hour straight ab workout-lol.

People think I am crazy with the band, training, work and now another kid on the way but it has become my lifestyle and not really sure what I would do with some free time -haha

That sounds like fun (except the 35 deg water lol)  So will you do it again? I would love to do one of those, do they have them in other parts of the country?

KC - Be very careful especially if the pain is just starting.  Have you increased your weekly mileage lately?  No more than 10% increase a week.  Try running on some softer surfaces.  Could be the IT band like Scott said or could be Runners Knee which I think is irritation of the knee cap.  Just make sure to ice and rest.  Don't push it or it will sideline you real quick.

OK what in the heck is going on now 3 of us have knee pain???? LOL  The only thing I did was rest/ice/yoga/anti imf drugs

Big question is how did you play over the weekend?

They are all over the place!  Check out ToughMudder.com.  It's worth the drive to if you don't have one that really close.  We figured that we'd have to wait at some obstacles because there were 5000 people running it, but they had waves of 300 going every 20 minutes, so the poeple were spread out.  It's unbeleivable fun!

That sounds like fun (except the 35 deg water lol)  So will you do it again? I would love to do one of those, do they have them in other parts of the country?

Scott I agree about the not needing nutrition on a 2hr race but I do like to have a "small" snack on the bike as sometimes it settles my stomach down.  I tend to swallow the nasty water and get an upset stomach so I always have something with me.  Even 1/4 of a granola bar works perfect.

If your struggling for calories I like protein shakes with skim milk. Easy way to pick up a few hundred cals real quick.

I have plenty of fat stored up right now so I should be golden! LOL  when I cut down I shoot for about 8-10%

Great workouts, sounds like you did them outside.  Is the power on the ct = better speeds on the bike?

Hi all--Quick trip to CT this weekend (left Saturday morning at 5:30) and got back yesterday. Did a good 45 minute ride.  Today is a 45 minute run.

Feeling good going into this week, I am going to keep my workouts at a medium to easy effort and times will decrease as the week goes on.  Also need to practice my transitions a little.  The weather looks like rain  so bike wheel and tire choice, I now need to consider. (but it is early in the week so I will keep an eye on it and make decisions on Friday)

Looks like everyone had a good weekend (training or socializing)

Happy wife=happy life lol

You are so right on the swim "get to shore" just keep moving forward.  Not all races will have strippers taking your suit off so be ready to do it on your own.  Don't come in 1st or last (except an IM) then last is the most fun! 

Hope the next rounds of injections have less effect on your body, that is so cool your doing that for someone!

Haven't raced the time trials yet on Tuesday nights because my workouts are harder.  But I will.  The power seems to equal more speed yes, also less weight.   

The eating on the bike = people have to test.  Until I found the Honey Stringer products it was easier for me to skip solid food and stick completely with liquids on long rides.  Shorter rides I drink Carbo Pro in Powerade Zero.  No upset.  Everybody has to see what works for them.  I stay away from calories on shorter rides just because of the weight thing. 

.

Yes, no kidding, Tim.  I thought my schedule was packed.

Coach, if you're interested, the one for AZ just took place, but it looks like there are many other Warrior Dashes held around the country.

http://www.warriordash.com/

Hey Team.

IceMan – thanks for the advice on the knee. It did not bother me too much on the bike today and I have a 10 km planned for early tomorrow morning. I will ice it tonight.

Tim – Thanks – no significant increase lately. I will see how it is after tomorrow’s 10 km. I forgot about the bun in the oven – congrats again.

George – you are amazing.

Coach – rest is not going to happen, I am not so good at that (knock wood), Ice for sure and I love the sound of the imf drugs. I have to see my family doctor about my bp testing and results tomorrow morning so maybe I will have him pencil me a script for the latest and greatest. As far as golf is concerned, I played ok this weekend. I managed to win a few bucks off my buddy from Toronto on Friday which is always good. He reminds me of you – he wants way too many shots LOL. The tournament was great. I shot 76 (not so good) but our team finished in the $ so I made a few bucks which is always nice. The low pro score was 69. You could tell everyone was a bit rusty and we have not played much yet because of the weather.

 Kevin – looks like you have a great week planned.

 Deb - you are doing great, keep doing what you are doing and you will have a great race.

Biked this afternoon, followed by junior lessons at the club, now a small rest and off to the pool tonight. Funny thing happened on my way out to bike - I had a flat which I did not let bother me. I noticed it before as I took my bike off the rack in the garage. I must have run over something on my last ride. I found the spot that the tire was punctured, took off the tire, patched the tube, filled it up and away I went. Great practice.

Have a great night everyone.

KC

KC after this weekend I need 40 strokes not 30. lol that puts your 75ish to my 115, I think I can win some money with that!!!

I forgot what real training was until doing intervals today with a faster rider.  We played tag, he would take off and I would chase and vice verse.  My legs were burning after 2 sets.

How is everyones body holding up with the larger training volumes?

Hey Coach - 40 shots - I don't think so LOL.

I will let you know how my body and knee is holding up after my 10 km in the morning - I think I am doing ok LOL. I am pretty sure the liver is recovering from the weekend with the boys.

I do have a question about biking though. I find myself struggling to get a deep cleansing breath in the aero position sometimes and wondering about maybe making a possible adjustment to my aero bar position. I am thinking about moving them forward so I am a bit more stretched out - suggestions? Should I just go to the bike shop?

I have a question about attire as well - I only have bike jerseys and need some tri tops - any suggestions? I have good shorts but I need to add a decent tri top to the repertoire and need some ideas and a best guess on how much I should be buying.

I really need a race soon - I am going crazy to give this stuff a try.

Good night everyone.

KC

Jason - congrats on your race! can't wait for details.

Keith, the TM sounds awesome. However, I am doing the Spartan race in August -  if they produce 35 degree water, I'm outta there! Did you have to swim in it or wade through it?

To those with knee pain - ROLLER! I am free of any knee pain/ hip pain since using the roller. I took some convincing it would help ('It's my knee, why the heck would I roll up my leg??") Definitely worth a try.

Ok, mini RR....

I did the season opener yesterday. 500/10/3.1

Water temp was 59(*), I went in for a warm up swim, and had a mini panic. I never panic in water! I had to keep stopping and bringing my head up to stop spluttering. Then it was time to start. I felt like the RD said ok, 45 secs to start, then the horn went about 12 secs later, which caught me off guard. I was really slow to get going, and still having mini panics. Finally I found a pair of feet to focus on (instead of how I couldn't breath and was going to drown, or become a frozen fish stick) and relaxed into the swim a bit.

T1 seemed to take forever, then when I left on the bike and had issues getting clipped in, but the ride itself went well. I had forgotten how hilly the course was, and that straight out of T1 is a half mile ish hill. I passed several people, but was also passed myself.

T2 was a total co*k up. They had the silly little racks on the floor, and I went to the wrong spot and wasted time looking for my spot that was 3 rows over (doh -  there's even a picture of me looking totally mystified lol) then on to the run. Same hill out of T@ as before. great.

Finish time 1:26:10 came in 4th in my division, and missed a 3rd by 40 secs (prob about the same time as it took to get clipped in and look for my spot ggrr) but I took 15 minutes off my time from the same course last year.

(*)Scott, THANK you for the ear plug tip, I was thinking as I was swimming "how awful this would be if I didn't have them in'.

Overall, I was happy, however, I've come away feeling completely unprepared for the HIM. Seriously need to get some more bike time in. (lol I know, I know you're all sick of hearing it.)

Oh, and I won a hydration pack in the giveaways after!

Deb - I am sorry I don't think I knew you were racing this weekend - sneaky little devil you, I don't think you told us . Anyway, seems like you did ok to me? Since I am not entirely sure of what you are talking about regarding the transition areas - how come it was tough to find your shoes after the bike? Is that normal?

Also, don't worry, I don't think anyone is getting tired of hearing about anything you do - it just makes me jealous how good you are at all of it.

KC