Consistency Equals Success (Page 32)

Jim - I'll know this weekend on the HIM. Waiting on my friend to confirm our intent to travel up to Tawas together for the event. The Admiral has given me the clearance for the event.

My legs last week were completely missing, don't know if it was the tons of mile driving a car, the lack of sleep camping, the fact I didn't do many workouts last week or what. But, all week my workouts sucked. Had a 2 hr plus ride with a 55' brick run this morning on my schedule. I put in 3x30' @ my HIM power target and followed it up with 50' at my HIM target pace. I felt great off the bike and in total the workout was a great confidence booster.

Question for the group who have completed HiMs. What was your nutrition plan like. This morning I focused on a gel every 30 minutes and was drinking a GU electrolyte/energy drink at rate of about 20 oz per hour. I had one gel before the run and then just electrolyte drink on the run. It seemed to work and I know that's the most important part. I'm open to input though.

Gabe 21 31:07:45
Jackie 18 27:44:49
Jim 20 21:06:57
Mark Z 17 19:01:00
Mark H 17 15:58:00
Mitch 15 19:13:12
Dennis 07 09:35:00
Brian 09 6:14:00

Adding yesterdays 59' 2850 meter swim and 20' run as well as todays 5 mile run for 37'.

Gabe 21 31:07:45
Jackie 18 27:44:49
Jim 20 21:06:57
Mark Z 17 19:01:00
Mark H 17 15:58:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

long bike 49 miles; 2:55 bike feels great and legs wanted to go on forever spinning; back and neck were different matter; but for first time over 1 hr it was good!
Gabe 21 31:07:45
Jackie 18 27:44:49
Jim 20 21:06:57
Mark Z 17 19:01:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

There's two things you need to consider - nutrition and hydration. There's a balance in your gut (every one is different) between solid and liquid calories. I like a balance between. I freeze a 2 hr bottle (one whole package) of perpeteum orange vanilla the night before and leave it on the bike before the swim - tastes like a creamsicle. I think it also critical to use an aero hydration system - love having that straw in front of me. I fill it with water and nuun before - add water and Gatorade throughout. I also electric tape on GUs to the center tube and cut up powerbars and cliff bar in my bento.

My plan is usually to start with the perpeteum - I set my garmin to beep/buzz every 5 miles - which coincides to roughly every 12-14 mins when I'm riding 20-22 mph. This reminds me to think about nutrition. I take a couple of sips of the frozen perpeteum bottle and on the 3rd buzz - 15 miles - I think about a gel or something else. I like having choices on the bike. Coming into the last 20' I slow down the liquid intake becaus I want the gut to be ok.

For the run, I always take a hydration belt. When I want liquid I want it there and don't want to wait. Half for water and half for sports drink. I may take a single GU on the run at the turnaround of the run. I fill my bottles at the aid stations as needed. I also like having a couple of pieces of chewing gum with me for the run. Keeps my mouth moist and occupied.

Lot depends on weather - heat and humid make a huge impact. Only recommendation is nothing new on race day. Practice with on the course sports drinks and nutrition - or BYO.

Gabe 21 31:07:45
Jackie 20 33:01:35
Jim 20 21:06:57
Mark Z 17 19:01:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

Commuting and short ride around Lake Orr. WINDY! So far that's it for today, got up late with a headache, last night's dinner and late night movie ("Ted", the uncut version... very rude, but funny) had probably something to do with it.
P.S. I managed a 12k run in the afternoon! Yippee.

Gabe 21 31:07:45
Jackie 20 33:01:35
Jim 20 21:06:57
Mark Z 18 20:38:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

Edited by markz 2014-08-24 1:46 AM

I hope you can make it. Once you pull the trigger, let me know.

As for nutrition, we all have different needs, so you need to follow a plan that is similar to what you do in training. That is what your stomach is used to.

I start with a glass of OJ, Tim Horton's bagel w/ light cream cheese, a banana, and a large coffee. I will sip a bottle of water before. 15 minute before the race I will take a GU.

I will have another GU in T1. On the bike I carry 1 bottle it used to be Tang, but I am trying NUUN this year, and 1 bottle of water. I find I need to water things down, if I don't.. Then a GU every 45 minutes the rest of the race. I will eat 2 Honey Stinger Waffles on the ride and 1 chomp every 15 minutes. I drink every time I eat, to help with hydration and digestion.

Off of the bike I drink the flat coke. The fast acting boost of caffeine and sugar keep me from cramping off of the bike. After that I alternate between whatever sports drink they offer on the court and water, drinking at every aid station.

As for the bad workouts after vacation, I think that is SOP. I always feel bad and it takes a few days to get up to speed. Even though it does not feel like it, but I think the timing of that break is going help you. It gave your muscles a nice break to heal, just before the race, but enough time to refresh them and get them up to full strength.

Edited by JBacarella 2014-08-24 7:37 AM

Mitch - great question on nutrition and made me realize I completely forgotten what I did last year!! thank fully you reminded me to think about it and Gabe/Jim gave some good reminders.

I know leading into the swim I kind of follow Jim - breakfast, sip water/Gatorade, GU 15min before swim.

As for bike and run I need to figure it out; fortunately I have time!

Thanks for the reminder, Mark.

PS - Jackie, Jim and Gabe need to take more rest days and stop drinking the koolaid!

Edited by markhodges1973 2014-08-25 10:11 AM

51:01 runch

The training wheels fell off this weekend. We had to drop our oldest off at college on Saturday, A lot of driving and Dad got to play mule. by that doesn't count for the challenge. Sunday was just a crazy day with meetings and household stuff, then when I thought I would sneak out for a run I poked myself in the eye with a stick. I think I scratched it, but at that point I just gave up.

Gabe 21 31:07:45
Jackie 20 33:01:35
Jim 21 21:57:58
Mark Z 18 20:38:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

5 mile hill run today in New England followed by a 2 mile hike with the family. All in all it felt pretty good - slow and HR is definitely elevated. My MAF dropped by one today so I need to work on more consistency and building back that engine.

Joe-Congratulations on losing a heart beat or Happy Birthday!

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... is my race report for my HIM where I talk about nutrition and hydration. I am tweaking a little right now in preparation for the next HIM. I am moving away from gels and into more things like raisins, salt tablets, carbopro. I will let you know what works for me. One thing has been made clear by my coach. I was not paying enough attention to my electrolyte balance. Even the gels are all different. You need to know what your formula is and make sure that you take enough sodium and potassium in.

Gabe 21 31:07:45
Jackie 21 33:52:36
Jim 21 21:57:58
Mark Z 18 20:38:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 11 8:50:00
Dennis 07 09:35:00

HAPPY BIRTHDAY JOE!

Happy Birthday Joe!!!

1 hour on the trainer this morning. 10 minute warm up then 40 minutes keeping the HR between 155-160, it crept up to 165 for the last 10 minutes.

Gabe 21 31:07:45
Jackie 21 33:52:36
Jim 21 21:57:58
Mark Z 18 20:38:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

Adding a 40' run from yesterday and 30' today's swim

Gabe 21 31:07:45
Jackie 21 33:52:36
Jim 21 21:57:58
Mark Z 20 21:48:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

Happy Birthday Joe!

Mitch, the only thing I learned from my HIM regarding nutrition was to actually eat less than during training. Yes. You will have adrenaline pushing you faster than you're used to, you will have more cumulative fatigue than you're used to and the food will be simply sloshing around undigested. Just eat less and hydrate as needed. Oh, if by any chance you 're fixing a flat or drop the bike - the liquid in bottles will go down to the ground! (my actual experience).
I believe full IM is a bit different, because you will be going slower so you can eat a bit more (per hour). My $0.02.

Edited by markz 2014-08-26 4:49 AM

Gabe 21 31:07:45
Jackie 22 34:48:24
Jim 21 21:57:58
Mark Z 20 21:48:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

Time Trial Power Test - I 'm getting faster ;-)

51:01 on the bike

Gabe 21 31:07:45
Jackie 22 34:48:24
Jim 22 22:48:59
Mark Z 20 21:48:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

4 mile run + 20' OWS. First two days of consecutive running since April. The tendon feels fine, but I get the sense that there is still a deep bruise that lingers. Anyone have experience with deep bruising? Could it literally take months to heal?

15k run today for me.

Gabe 24 34:12:26
Jackie 22 34:48:24
Jim 22 22:48:59
Mark Z 21 23:20:00
Mark H 18 18:53:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

recovery week so easy bike/run yesterday swim today.
Gabe 24 34:12:26
Jackie 22 34:48:24
Jim 22 22:48:59
Mark Z 21 23:20:00
Mark H 20 20:23:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

Gabe thanks for taking a day off!
Jackie nice job on getting faster; now take a day off.
Joe - happy birthday! I love the fact we know what dropping 1 MAF point means :-)

Edited by markhodges1973 2014-08-27 8:41 AM

Work stress induced headache followed by a cramp in my calve resulted in a very slow short runch 40:23

Gabe 24 34:12:26
Jackie 22 34:48:24
Jim 23 23:29:22
Mark Z 21 23:20:00
Mark H 20 20:23:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

45' pool swim with the family - had an entire outdoor pool for me and all the girls. Lots of fun watching me and the wife struggle as the girls called out IM sets for us. I can still beat my girls in free and breaststroke - but fly and and back are another story altogether.

Jim, I get that work-induced headache.
Mark H, my plan does not call for days off ;-)
Gabe, take a day off!

Gabe 24 34:12:26
Jackie 25 37:47:00
Jim 23 23:29:22
Mark Z 21 23:20:00
Mark H 20 20:23:00
Mitch 15 19:13:12
Brian 12 9:50:00
Dennis 07 09:35:00

Nothing like an empty pool Joe! One thing I really dislike sharing - the lane. I'm also amazed how kids can learn to swim properly. While picking my daughter from the swimming class the other day, I was watching some 8 year olds swimming with perfect position in the water and breathing bilaterally! Yes, 8 year olds... If you go to school in this country, you have to swim. Almost all schools have their own pool! No wonder Aussies are doing so well in swimming competitions.