Shellback1998 Group - FULL (Page 36)

I was making my ball spin and hook into the pocket getting alota strikes.  They weren't able to do that as consistently as I was and so... they thought my ball was some sort of special ball no one had when in reality, it was all skill.  Haha!   ^_^

Great story Linda! Umm, did they have running shoes back in 75? Just kidding! Great job! It is always interesting to hear the background about how everyone started!

2) I was an athlete most of my early life. At a young age I swam on a swim team in N.C. In junior high I ran track in N.C. and we held the mile realy state record for one year. My individual time was just so so but when I ran on the team I pushed hard for them. In California I began training at Gold's gym with the pros they called me the kid because I started just before I turned 18. At 19 I won Teenage Mr America and competed in the Mr America a few times. After that I was a trainer for Muhommad Ali amature and pro boxing teams. I also trained pro football players, college wrestlers and bodybuilders. I attempted to train regular gym members, this was before there were trainers at the gyms, but I had trained so many pros that I had a hard time adjusting to normal gym goers. From there I fell off of training and started a family.

Having arthritis in both big toes and ankle problems has slowed the run part. I have only rode a stationary bike (while training the boxers) but I just bought a used Trek 7100 (comfort bike) and will start riding when it stops raining.

Jim

9 mile run this morning. First 6 in zone two. Last 3 an increasing speed tempo run each mile. I managed to stay completely out of zone 4 even on the tempo part and was pulling down some good speeds. Legs still a little fatigued from Sunday.

Hi Scott,

Body still in recovery mode eh?  How did you adjust your training schedule this week after your race?  I saw your swim post earlier and this recent post and they both seemed they were done with lower intensity.  Did your volume decrease a bit as well?  Did you take any days off?

~Roland

Don't use me as your role model on this one because I'm going completely by the seat of my pants because I'm racing again next Sunday. Two weeks between races wasn't what I wanted but it's the only way I could work it out schedule wise. My A race is 8/7 so these are both for the experience.

So the week before Ashland I had to taper more than I wanted because I had a pinched nerve in my neck. It acts up about one year. So this week I'm not tapering at all but I am at lower intensity. Next week I'll taper again but not to the level of before Ashland. After Stamford I'm going to assess how I feel before deciding the best course of action. I might be completely beat up and need a major taper or I might not be as bad because Stamford isn't nearly as hilly.

hit the pavement within 5 minutes of playing with the clips...dummy!

Oh yeah, the learning curve is quick! Came away with bruised elbow and scraped knee...Nothing serious.

Going into the garage this morning just to practice getting socks and shoes on and clipping in as fast as possible!

Forecast for tomorrow:

Cloudy with 60 percent chance of showers. Risk of a thunderstorm late in the afternoon. Wind north 20 km/h becoming light in the morning. High 17.

17 celsius is about 61F

Just my pride...

Drove past the tri start on my way to my nephews graduation yesterday and of course I had to drive the bike course again. I think the hill at the mid-way point grew in height and length.  Glad I've been doing hilly bike rides all week.  Now is the taper week.  I already feel guilty.  Today, I am doing an OWS.

Funny story - at one of the grad parties was a friend who has been doing triathlons for years and is in great shape and he shared his first sprint tri experience.  He thought he was a pretty decent swimmer (Navy in Vietnam, lot of swimming experience).  Anyway, didn't wear a wetsuit.  His wife looked at the hundreds of bikes and thought he'll never find his bike.  Long story short, when he got out of the water there were only 6 bikes left.  He found his bike and kicked butt on the bike and run, but I could definetly see myself in that story.  Good reminder for me, this is the beginning of my journey. My goals are steady, I will NOT be rescued in the swim! and I will finish!  Scott - I am taking your advice this week, to taper and not deviate....but the temptation to go and bike a hard hill workout is what I want to do, but I know that I want to feel healed and fresh for the meet.

Excited to hear how Thor does in his sprint today.  Bet he does way better than he thinks he will.

Linda

Hey Folks! I've been away awhile again - my travel schedule has been ridiculous.   I finished my first tri on Saturday - whoop! about 68 deg F warming up to high 70's by the finish, Water 76 and wet suit legal, although I didn't have one.  I swam great for me.  It was a deep water start.  Gotta tell you, that 750 meters looks ALOT longer when its all stretched out! Holy moly, I  thought I'd never finish!  Sighted good on first two legs, but on third leg, swam off into lala land....probably 50 meters wide - just got in a groove and forgot to look around, fourth leg was straight and strong with abt 100 meter run to transition area.

Biked OK, but the big hills ate me alive and burned up my legs.  It was fun "smoking" past folks on the downhills though - but it wasn't long before they caught up with me! The bike I was riding didn't have a good "cassete" for the big hills - I knew this might be a problem, but underestimated by how much!  I did OK remembering to TRY to save my legs, but I was just out of gears!  I need more leg strength and more trainng time in the saddle! 

Bonked the run .... probably 1/2 walked....don't really want to talk about that!  Again, alot of hills - I did manage to make a "glorious" finish -running probably an 8 m/m pace (for the last half mile or so) and passing a couple folks - LOL!.  I could have probably pushed harder on the run - mental toughness lacking!

Had good transitions. At the swim to bike transition, I kind of got dumbfouned...looked around and asked myself "How'd I get here?"  It was all a bit surreal.  And just out of swim to bike transtion I had shoe lace "issues".  One shoe was loose, so I stopped to tie it.  Then the othe shoe lace got hung in the gear...stopped again!  Rookie mistake not prepping my shoes better!  Bike to run transition was quicker - but it was no use, i could hardly make it out of transition running!

Ended at 1:54:16.  Not the 1:40 i was hoping for at the low end, but better than 2 hrs which was my "realistic" expectation.  I hardly trained at all the two week leading up to the race - got in a few runs, but no bike or swim.  I fueled reasonably, but probably not good enough.  I felt pretty weak - but i think that was a function of conditioning, not fuel.

All in all a great experience!  Started training anew today - hopefully travel schedule will cooperate.  Next race is 12 weeks away....its a flater course thank goodness!

Hope your races go GREAT!

Great race!  12 weeks is a long time to keep training and work on your fueling.  Keep at it!

Feels great to get the first one under your belt doesn't it!!

Great job!

Scott, you seem to be pretty knowledgeable on all things nutrition, so I've got a question for you (or anyone else who wants to chime in).  In a nutshell, how many calories per hour do you take in on your longer bike rides?

I ask because I definitely hit a wall yesterday on my bike, and I think it was due in large part to insufficient calories.

The ride was a tough one, 71 miles total, with lots of up and down and very few flat sections.  I handled the first 40 miles or so relatively easy, mostly in zone 2 HR with quite a few stretches into zone 3 (as was planned).  At about the 45-50 mile mark, I really started to struggle.  This was far and away the hardest part of my route, so that has something to do with it.  But I also noticed that I was quite hungry and just lacked energy in general.  I've biked this distance several times, so I don't think it was solely conditioning.  I ended up bagging the bike after about 60 miles, realizing that if I finished the whole thing, I'd end up spending far more time in the saddle than I had planned.

For nutrition, I was consuming 150 calories per hour of HEED, which I'm using in prep for my HIM b/c that's the drink that will be served on course.  I used the 150 calories based on my weight - roughly 150-153.  About 2 hours prior to the ride, I ate a bowl of oatmeal with a good bit of fruit, along with two pieces of toast w/ PB.

So what do you think?  More calories?  I could mix my HEED to give me about 175 calories per hour and see how that goes?  I could also bring along some type of solid food to have later in the ride.

I appreciate your thoughts.

Great job on your race. Your quote shows how mental it really is. After a big hill on the bike or run or swimming almost anytime it's easy to zone out and not be as efficient as you should be. Focus is so important and we all struggle with it.

Again great job.

Well that's a variable. The only way you can calculate  how much calories you need to take in, is by having a sweat test. What I had to do, was ride on a trainer for 1 hr with the temp being 70 degrees, I weighed myself before the ride. Weighed myself after the ride, provided that info to my coach. I also had to tell him, how much to drink I used. From there, he calculated based on my sweat rate and how much sodium I lost, that I need just about 300 calories an hour.  From that, I contacted my dietitian, who worked with the guys at Infinit nutrition and designed a formula for me so that I didn't bonk on my run's and bikes. 

It sounds like you need more calories, also HEED on a course will be watered down. You might have to take some salt tablets as well. How much salt are you losing an hour? When you sweat, does it turn white or is it very salty?

for example, look at how much sodium is in either powerbar perform, or gatorade. You'll see how they are close. With Heed, you'll have to make the difference up somehow.  With my formula, I don't use on course nutrition. so for my HIM coming up in a few weeks, I'll be drinking a bottle an hour. So 300 calories, every hour. I plan to be off the bike in hour and half maybe. So I'll bring 3 bottles with me. 

So in my answer, yes I think you need more calories. During that ride, how many calories are you burning for the 71 miles?

I biked 79 miles this past weekend, and I burned over 6000 calories, just to give you an idea. Mostly water weight. 

Scott

I agree with Scott! Great job on your race...