swbkrun's group - FULL (Page 37)

SPEEDWORK!!! That is it... Start doing drills that are requiring you 2:05x100 then rest 45 seconds, then 2:00x100 then rest 45 seconds, then push below 2mins and try 2x.... and build from this... You can get there!  It is like doing speedwork on the Track... only in a pool.... On another note I was reading something about nutrition in races: 

Long Course Nutrition - Not A Zero Sum Game

As an athlete plans their nutritional requirements for a long or ultra distance race, the most important thing to understand is that there is no way that they can replace all the calories they burn during the event. For a conservative estimate, an IM athlete is going to burn 450Cal swimming, 4500Cal cycling and 2600Cal running for a total expenditure of 7550Cal during their race. Assuming that this athlete is a 12 hour finisher, they would need to replace more than 650Cal/hr throughout the race.

The good news, is that unlike short course racing, where the majority of the energy is going to be provided by carbohydrates (most of which are already stored in the body prior to the race), as the intensity decreases, the amount of calories from stored fat is going to increase while the amount of energy from carbs is going to decrease. For even very lean athletes, they are going to have at least 20,000Cal of stored energy in fat which is going to provide most of the fuel for race day.

However, as anyone who has completed a long or ultra distance event (or even a long training day) can tell you, eating is crucial and is going to make the difference between finishing the race and ending up in the med tent. So, why is taking in fuel going to be important if the body has so many stored calories? The reason is that although fat can be utilized as fuel, the body needs carbohydrates in order to use the calories in fat.

So, if an athlete needs to eat but cannot look to replace all the calories they burn during the event, where is the athlete to start? A good starting place for an athlete is going to be 300Cal/hr on the bike and 200Cal/hr on the run. Using long rides and runs, in addition to race simulations, an athlete can refine the number of calories they are going to be able to consume during race specific efforts and use this to build a plan that will get them through the finish line.

Also, as an athlete develops their fueling strategy, I believe they should avoid making a plan that is too intricate; if the athlete can handle what will be served on course, this greatly simplifies the logistics and also helps reduce the possibility of not having sufficient nutrition or having to overload their bike. The picture shows the bike of an athlete who plans to supply their own calories for an entire IM ride (plus a few extra calories, just in case). For example, in reading through some plans and race reports, I will see that an athlete would have a gel, sports drink, part of an energy bar and a piece of banana each hour. While it might seem like a good idea to have several sources for calories, in the end it adds the possibility of confusion on fueling during the race.

The other thing that can cause problems is going with one source of calories that you mix and is not available on course. While having a two to three hour bottle is great for training rides as you only need to stop to refill water, on race day if you drop your fuel in the first few miles of the ride, it is a long way to go to special needs before you can get more of your preferred fuel.

As a race goes beyond approximately three hours, nutrition is going to become a crucial element to race day success. Knowing that you will not be able to replenish all the calories that are burnt during an event and practicing your strategy in your training is going put you on the right track to getting to the finish line appropriately fueled.

And for Shorter Course Stuff....

Short Course Nutrition - It's Not An Eating Contest

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Tracy training after breaking a nail!  Don't you hate that!!!!   (I think I should make this my new avatar - who needs Trixie )

I usually don't ever eat "solid food."  Try eating clif blocks, sport beans, etc... If you don't like GU's that is fine.  There are plenty of other foods out there.  If you are getting hungry you need more calories--- Try adding another scoop of Cytomax into your drink.  I use Infinit for my nutrition along w/ Chocolate GU's (or Chocolate Hammer Gel's) w/ lots of thermolytes.   My water bottle usually contains 300-400 calories in it, and most long rides I end up drinking 2-3 of them.  You never want to finish a workout feeling totally starving!

I just got this email from CTS ---- Looks like it might be fun?!  A bit far for me to travel... But for others... Looks nice!

Thanks for all for the kind words.... "MENTORING!"  Yeah right... I think you guys have taught me more than I have taught you!  Although making funny of Tracey is pretty dang fun!

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.... "MENTORING!"  Yeah right... I think you guys have taught me more than I have taught you!  Although making funny of Tracey is pretty dang fun!

So you would rather be "the pitcher" and "the catcher"

Ok... I have crossed the line.. I couldn't resist!

Steve,

How do you like infinit?  everyoene raves about it, do you get the protien in it or not?

Keep in mind (I think I recall) that she has a vibrating seat for her bike.....

I love it.  Getting the right balance can be tricky...  If you put a lot of sodium in there, it can really taste salty... But a few things about them... You can CALL THEM, and tell them what you are interested in (what you do, how much you sweat, what you are training for, etc...) and they will help you design a formula.   If you don't like you mixture you can send it back and try again.  You can make your own formula (which is what I do) or buy a pre-mix formula...

I put a little BT Album together of our last trip....

OK OK IT'S OFFICIAL!!!  Oh man... I am not ready for this!

 
Welcome to my world and the 100+ degree heat...  I think we have already had 48 or so days over 100 this year.  It is brutal. 

I know I'm not the fearless leader, but we have been having weeks of 95+ temperatures as well. I plan my routes to pass by gas stations. They either let you fill your water bottles off the outdoor faucets, or you can buy more water.

So is Matt the only one racing this weekend?   I am doing a 50 mile charity ride with a guy from work.  He just started riding and is really worried that I am going to drop him (what a laugh).  Young guys are so cute.  Oh, to be 22, single, and training............. and did I mention is YOUNGER brother is joining us?  I feel like such a grandma!!! 

 Best of luck Matt. 

I've been having lingering respiratory issues from the cold I had last week and am a little concerned about my race tomorrow.  To top it off, we have a 'stagnant air' warning w/ the highest temps of the year and "People with respiratory problems might want to limit outdoor activity" (from our local paper).

Coincidentally, I needed to renew a prescription and the doc is requiring an office visit since it's been over a year since he saw me last.  So when I see him this afternoon I'll be using it as opportunity to see if I'm rightly concerned about tri'ing tomorrow.  He's a runner and cyclist, so I think I'll get some pretty solid advice.

I'll let you know how it goes.....

Oh, and Tracy - you should put those young bucks in their place.  What's the quote I saw here? "Age and trechery will win over youth and skill every time"

Have a good weekend everyone!!!  Try to stay cool.