Razorxp & KC Mentor team RFP CLOSED (Page 35)

Sorry Double Post

Hey Team.

I hope eveyone is having a great day.

Today is a scheduled day off for me so I took it easy and decided to make a trip to the USA and do some Tri specific shopping. I made a trip over to Faser Michigan and checked out Fraser Bicycle - what a place. I came home with a bunch of assorted Gu and Gu Chomps, a nice new Sugoi Tri Top and my favorite purchase of the day - a brand new pair of Newton Running Shoes. The GM of the place, Ron Schmid took the time to show me around and he took me to the basement work out area - WOW - 16 computrainers, workout area - very impressive. I wish it was closer, I would use it for sure. Anyway, I decided to take the plunge with the shoes - a bit pricy but what the hell - I am worth it.  They explained to me that I have to take my time working them into my running routine with the first few runs with them a max of 2 miles so my feet and body can get used to the technology and how they will alter my running style. I will keep you posted on how they work. I will tell you this though - they felt great running around the store in them (do I count that in my training) and they have a 30 day guarantee, if I don't like them I can bring them back, which is cool. I am excited to try them tomorrow for my brick after my bike in the morning. Anyone in here have any feedback on these shoes at all?

Now that I think I have all the gear, I guess I should enter a race LOL. At least I am going to look like I know what I am doing when I show up. I just hope I get out of the water and onto my bike so I can eventually put these awesome shoes on my feet! 

Coach - I loved the vid, top of calf muscles are still sore and my knee is still bugging me when I walk up stairs - I plan on icing tonight.

Mary - Yes it is very flat here but I like it and pain shots are great - I have taken them for wrist injuries and elbow injuries for golf.

George - I don't know what to say that has not already been said so I will say it again - you are awesome.

Brian - great music vid, I may add them to my list and great ride btw.

Deb - Sometimes I think it is flatter then a pancake if that is possible? Stick with it, you are going to do great. Sorry I can't help with the nutrition question on the bike but I know someone will.

 OK - that is all I got for today - Red Wings on tonight - GO WINGS! They start at 9 - that means I have time for a short swim. I am probably going to drink a bevy or 2 watching - I think I will go do a leisurely swim just to losen up the legs and burn off the calories I am going to consume during the game.

Have a great night everyone.

KC

i had 3 cliff bars in my bag attahced to the bike behind handlebars (is it called bento box??) and one in my shirt pocket.  i also had powerbar restore in bottle on seat tube.  i used my aero bottle on handlebars for water and kept filling at aid staions.  i also had a gu in pocket.  i ate two and a half bars and drank 1/3 of my powerbar restore on the ride.  i took my gu about 10 min before getting off bike.  i then carried four gu's with me on run .  i only took two (every 4 miles).  i also tried coke on run (for me that was a mistake).  i should have used one more gu (mile 11 or 12) as i was hurting at the end.

i think i was ok with my nutrition but probably should have finished the last bar and had one more gu.  oh yeh-  i used salt pills and i think it really helped.  i would train with them beforehand if it is going to be hot.

Good Morning Team.

Coach - wow, close call. Good luck and have fun.

I am not sure if anyone else is racing this weekend - if you are, all the best.

Have a great weekend everyone.

KC

Good Morning everyone,

I have had the best training week in a long time.  My numbers aren't nearly as large as most of everyone elses, but I am happy with them.  I will say that I hit a mental wall yesterday about stretching my run route to stretch my mileage.  After a good talk with the wife (she really is the greatest) she reminded me that I won't make a HIM only running little distances.  So it is time for me to run thru that wall and expand.  I hope everyone who is racing this weekend has a blast and gets a PR. 

Awesome work Court.

KC

George, that is wild.  You rock.

I live in Illinois.  Watch out for deer!   Brother in law hit one on his motorcycle and lived to tell about it. 

Race nutrition - Check out the Hammer site for nutrition dos and don'ts.  They cover a lot of info clearly.  They say ( and I believe it) that the problem with endurance sport is that we burn 700 to 1000 cals an hour but the body will only absorb 250 to 300 an hour.  So we are always going to be in deficit.  The key is to load properly so we have as much stored glycogen as we can in our muscles.  Wake about 2 to eat, sleep again, get up, drink a sports drink an hour or so before hand and swim. Fuel on the bike 250-300 cals and same on the run.  That is about a sports drink and a GU every hour on the bike. I use Hammer Perpeteum.  Don't forget electrolytes either through the sports drink or by way of pills or powder.   If you try to eat more than the 250 to 300, stomach problems may result. I like Carbo Pro (tasteless powder mix with anything), Hammer Perpetuem (the espresso with caffeine for the pain fighting quality), Chocolate Rage GU (mix three or four in a small bottle of water the size of a Fuel Belt bottle 8 oz I think).  On my half IM, I had a small bottle of Perpetuem and two Gu bottles for the run.  I drink water on the course.  I stay way from that diluted Gatorade.  Wrong sugars, I'm told, and the stuff tastes awful to me. 

I am no expert at this.  Fine tuning all the time during practice.  But I can tell you that when I got done with my half IM, my legs were sore but I felt strong and I was smiling.  Could have gone on another two hours.

Good luck!  You rock!

I swam yesterday - fast and easy workout.  Then 75% tempo for 90 mins on the bike.   Knee waws sore like I bumped it during the day but since I rode the bike, rollers and stretched, no pain at all.  Two straps on it to keep the knee stable and stop itt from rubbing the tendons.  Rest day today.  Kathy and I celebrate 3 years on Monday.  Taking her to a great seafood place I know of in East Peoria where she has never been and then to gamble on the boat casino which neither of us have ever done.  Friday the 13th!  Lucky Day!  Actually my lucky day was 5/16/2008.  I hit the jackpot.

Saturday, brick.  Sunday long ride and probably should swim again.

You all have a great day.   

kdevarenne - 2011-05-13 8:23 AM Did 800 yard OWS with some folks from the local tri group.  Since I'm posting, it means I didn't drown!    ALOT different than the pool!  Had to doggy paddle a bunch of times, put kept moving forward.  No problems with sighting, but my breathing needs work.  Looking forward to doing it again next week.

Excellent! You rock!  Been so cold here we haven't been able to get out yet.  Hopefully soon.  I LOVE OWS.

George - good luck with the race!  You are a rock star for doing what you're doing 

First race is Sunday for me, sprint distance at a Y in one of the suburbs.  It's a sprint distance just to get my feet wet (no pun intended ) before the big HIM in July.  Its a pool swim so I'll probably do another sprint that has OWS before the Door County race.

We swam about 2000yds last night.  Main set was 2x500 free.  I can't believe I actually made it through! I need to get better at 'gliding' and 'rolling'...apparently I lift my head out of the water to breath.  Training plan says I need to run 80 min Sunday and swim 1330yds. How do I make those up or should I even try?  I can double up on Tuesday and bike in the am and swim in the evening but the long runs are important, right?  Distance is something I need to work on as the longest I've run during training is 6 miles.  Training group is tapering next week, which I know is important but I almost feel like this race is screwing up my plan! 

Regardless, good luck to everyone else racing this weekend too!

sarah

Brian, I think you should just change your name to Peter and make it easy on all of us!  Nice bike yesterday, by the way. 

Sarah-- good luck and good job on the swim.  I don't know what the rest will think, but my husband and I are planning on doing a long bike after our mini sprint on Saturday.  Our Oly is too close to blow it off.  Not planning on making up the swim, though.

Music people--I don't do music now either, but I couldn't ever run to the angry music...I ended up getting mad/frustrated and I stopped earlier.  My playlists were all Bob Marley, Michael Jackson and happy songs. 

Scott Do you really think those bands on the knee really help for ITB?  Mine still hurts, been on ibuprofen for a day now, trying to stretch and foam roll. 

Anyone with good links for IT band stretches/foam rolls?

Foam roller info:

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

Absolutely yes on the straps for me.  I think my IT band issues come from a floating knee cap that moves up and down when I run.  The motion causes the underside off the knee to rub the tendons.  Eventually, they ignite from the friction like two sticks making fire.  When I stop the knee from moving out of its proper position, the pain goes away. 

Did a 45 minute ride felt sluggish...I have a 30 minute ride today...I will see how I feel I may cut it short

David- glad you did not hit Bambi--they do a lot of damage.

Have a safe weekend

Hey everyone.

Mary - great idea for Peter I mean Brian . I know I have done it more then once.

Sarah - good luck on Sunday - I am sure Scott, Tim or Coach can answer the question about doubling up a workout to make up for what you miss based on your plan but you don't want to risk injury.

George - best of luck this weekend in your race - you already deserve the gold medal.

Scott - I think it is time I tried the rollers for my legs and knee and the band to see if I can head this issue I am having off at the pass.

Did my best brick this morning - 20 km bike followd by a 5 km run. I did the first 2 km with the new shoes (Newtons) as recomended (ran 1km out and back) then changed back to my trusty saucony's for the last 3 km.

Have a great day everyone - stay safe.

KC

Hey gang!  I'm back.  Still alive.  Thanks for all the good words.  I appreciate it.  Now, let's get talking about racing!

Rented a wetsuit yesterday.  Water temp for the race on Sunday should be around around 70 degrees.  (air temp will likely be around 65 at the start, then warm up to close mid-90's by noon)  Wetsuit probably isn't necessary, but for bouyancy and giving myself as much help as possible, I had to do it.  

What are some of the other last minutes things you'd do before a race?

As for the song selection, I'm not a listener either.  However, whenever I'm in the mood to get pumped up, here are the ones I'd pick:

• Eminem - Lose Yourself
• Eminem - Without Me
• Black Eyed Peas - Several different songs
• Missy Elliott - Gossip Folks

I know, I'm kind of stuck in the 90's, but these songs always get me pumped up.

Have a great workout today, everyone!

Holy. Crap.

Looked at the myofascial release with foam roller for my IT band online.  I snuck home in between morning clinic and afternoon stuff for a little foam roll therapy.

It. hurt. so. bad.  Looking forward to a second treatment tonight.

Mini sprint complete! 

2nd overall, 1st in age group!  Very happy with swim and bike, still working on run fitness.  Prob pushed the bike too hard. 

But yay anyway!  Still have an hour and a half ride to do today...

Mary - Great race!! 

          I have no problem being called Peter, now that I know everyone in the group, I will know you are talking ot me.  My 8th grade Latin teacher thought my name was Peter Brianson for the first half of the school year.

Everyone else racing this weekend - I hope you have a great experience.  It is exciting that race season is finally here and we have more to talk about than training rides.  I am looking at a very short sprint in June - pool 500, 10 mile bike, 5k run to be my first race this year.

Planned on swimming then biking right away this morning.  Bike tire was flat (luckily after my 4 hour ride on Thur).  Spent way to long trying to change the tire - it is very different from my mt. bike.  But, good practice for me. 

Got in a good swim, after the tire change 18+ miles on the road, then coached daughters team to a win at soccer.  Off to see other daughter in Thumbalina this afternoon.

That's awesome!!  So what was your time?

Great race! Congratulations!

I ran 18.5 km (11.5 miles) this morning with my mother.  This was our last long run before our HM on the 29th, so we ran it on the race course.  It is a very pretty route,  so it should be a great race. Today's conditions were ideal (to me) - about 15 degrees (Celcius) and drizzle, so it was a good run.

This week was busy, but not a lot of tri training got done.  I'm in the middle of the weird overlap between spring soccer and summer soccer, so I had 2 games and 2 practices between last Saturday and today.  Busy, busy..

Tomorrow, assuming the legs only hate me a little, I am hoping to get a long-ish bike ride in.

Good luck to everyone racing this weekend!