Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 37)

I rode 45 miles today.  I ate some berries and yogurt before heading out.  My schedule got changed, and I normally eat bread with jam prior to long efforts.  It was also quite a bit warmer than I'm used to.  My normal nutrition didn't cut it, and I almost fell out (stomach pains, dizziness, light headed), but pushed through.  It got me thinking how imprortant a good meal is prior to long efforts, that I need to up calorie intake during bike, and need more than 2 20 oz. bottles when temps get higher to replenish fluid loss.  I pushed pretty hard, but was a little shaken by how fatigued I got.  My goal pace for race is 16 mph, and I went 16.6 mph today, but with how I felt, I wouldn't have hit my 8:00 mi/pace for half marathon had it been race day. 

I learn a lot on these kinds of days, and it just reminds me how dialed in you must have to be to compete at a high level.

Like today Melissa? Miserable Alberta weather, I can't wait to get to Penticton in a couple of weeks!

I just finished changing tires on my bike and putting it on my trainer for a ride tomorrow morning!

Hi All;

I hope you all had a great weekend!  I've got a week to go to my OLY and I am pumped.... but I am also looking ahead to my Century in August.  Would you please take a look at the following plan and let me know your thoughts on the following questions: 1) My Century is 115 miles long with 4000 feet of elevation gain.  Question - would I benefit from more hill workouts or would do more increase the risk on injury? 2) Am I adding too much volume each week.  A bunch of people have told me that the 10% rule doesn't apply with biking so I loaded on the miles.  To combat injury - I'll phase out the running until the ride.  3) I'd scheduled recovery rides after each tough ride.  Are recovery rides effective in preventing injury or would I be better off just sitting on the couch...

Day

Monday

Thanks for the feedback!

DQ

That sounds like something Melissa should organize for us Albertans in Edmonton....

Thanks!  The swimming's coming along nicely, and I think I'll be better prepared this year than last year!

Well, I survived Bar Run!  A group of my tri friends meets up every few months to do one of these (more in the off-season than during the season though!)  We run from bar to bar, and sometimes people's houses, and usually have a shot at each stop.  The stops are generally .5-1 mile apart.  Everyone chips in $20 and so we continue to run until we run out of money. . . Which usually amounts to 5-8 miles of running depend on how far apart the stops are.  Then we go for food after since everyone is usually starving by the end of the night!

Yesterday it was so warm, that a bunch of us decided not to do shots and do beers instead for the extra "hydration".  So we would split a beer at some of the stops.  Then some of us decided we wanted to make it a Bar Swim (Bar Aquathlon?), and so we jumped in the lake after one of the stops.  We made sure it was early enough in the evening that A) it was still light out and not dangerous to be jumping in the lake and B) we hadn't had all that much to drink yet. 

I had planned on going for a bike ride this morning, but after the chaos of last night, that wasn't happening.  Heading to a barbecue at noon, then meeting up with some of the Bar Swimmers from last night to do a real swim in the lake this afternoon.  I just bought a sleeveless XTerra wetsuit that I *think* is too big on me, so I'll be testing that out today.  Knowing the group, we will probably head to a bar after the swim.  

Missy - Rarely am I outpartied or outdrunk - but you've got me beat.  Sounds like a blast - although I think I would end up puking from the combination of exercise and alcohol.  How much did you actually end up drinking/running?  I think the reason why I haven't attempted such a bar run before is that I tend to drink with my friends and fraternity brothers who prefer to sit in front of the tube watching sports.  I do however believe in the importance of hydration and intend on trying of a beer as a mid ride recovery drink.  Good luck with the swim - hope your suit fits....

Speaking of drinking - my OLY is this weekend and I've been thinking of ways to motivate myself to finish in under 3 hours... With the Daytona night race on that evening, I might play a drinking game where I sit down with a six pack of Bell's Two Hearted Ale (you're a fan right?) and take a drink every time Matt Kenseth's #17 comes into the picture... Hopefully, it won't take long for me to finish the beer.

Well spur of the moment, decided to haul the trailer out last night and camp at miquelon Lake(location of Oly in August and usually no power boats). Instead of taking 2 vehicles, I brought out my bike and rode in this morning. Up at 4:10am and on the road. A little chilly as it was 8C(47F) with a wind out of the west....the direction I was heading...crap! First time riding in the moonlight. Found a lack of breakfast created a lack of energy for the last 10 miles(32mile ride).

On the other hand it sure felt great when I got home and grabbed a coffee and a shower!

My son and I will do some open water swimming tonight and maybe a run. Will repeat bike tomorrow with maybe a cliff bar for brekkie. Luckily I don`t have to be at work so early so I will probably start at 4:45am tomorrow. 

Plan for the rest of the weekend is more OWS, running, biking, sitting around the fire and maybe the odd cold beer thrown in for godd measure!

Missy - Rarely am I outpartied or outdrunk - but you've got me beat.  Sounds like a blast - although I think I would end up puking from the combination of exercise and alcohol.  How much did you actually end up drinking/running?  I think the reason why I haven't attempted such a bar run before is that I tend to drink with my friends and fraternity brothers who prefer to sit in front of the tube watching sports.  I do however believe in the importance of hydration and intend on trying of a beer as a mid ride recovery drink.  Good luck with the swim - hope your suit fits....

Speaking of drinking - my OLY is this weekend and I've been thinking of ways to motivate myself to finish in under 3 hours... With the Daytona night race on that evening, I might play a drinking game where I sit down with a six pack of Bell's Two Hearted Ale (you're a fan right?) and take a drink every time Matt Kenseth's #17 comes into the picture... Hopefully, it won't take long for me to finish the beer.

Wife and I are at 10 years tomorrow.  We have friends that took our kids tonight and tomorrow night.  We started it off with a 15 mile bike on the  centenial trail.  We're going for a 4.7 mile run tomorrow.  My wife's lost 130+lbs in the last 2 years.  We would have never done any of this before, but now she's an animal.  I mentioned that she is already at the 15 miles and 4 miles of a sprint Tri-, it's only a matter of time before her first one (maybe next spring.)

I'll be out for the next few days.  Kick some A David. 

Ok, I have a dilemma!  Need advice!

So we've been having this horrible heat wave. . . Triple digits the last 2 days/ 90's for past 2 weeks, high humidity, brutal sun.  

My training plan calls for a 15-mile run tomorrow.  I'd skipped my 14-miler last weekend due to my cold, so I don't want to miss 2 in a row, especially since these are the critical weeks where I'm supposed to be ramping up my mileage (was planning on ramping up to 18-20 by late July/early Aug so I can taper for the HIM in late August, then pick up marathon training in September and not be behind).  

I checked the forecast for tomorrow. . . It's supposed to be 81 at 5am, rising up to 87 by 8am (up to 93 by 10am!)  Even if I start earlier, it's still an overnight low of 81 at 3am 

I can't decide what to do!  Suck it up and just run at 3am?  My friend got heat exhaustion on the 4th of July from riding her bike; it'll be cooler tomorrow (high 94 instead of 102) but I'll be running not riding.  When I did my half marathon a few weeks ago, I think I was starting to suffer from heat exhaustion toward the end of the race, and it was only a high of 89  that day.  It just seems downright dangerous to be running.  

An option I was thinking is aquajogging.  Jump in the lake and aquajog for 2.5 hours?  Just skip the run and swim instead?  I've been swimming a lot due to this heat.  

Another option is the treadmill.  Ugh.  I hate the treadmill.  Last time I tried, I think I did 0.75 miles then wanted to shoot myself in the eye.

What do you guys think?  What would you do in this situation?  

Ok, I have a dilemma!  Need advice!

So we've been having this horrible heat wave. . . Triple digits the last 2 days/ 90's for past 2 weeks, high humidity, brutal sun.  

My training plan calls for a 15-mile run tomorrow.  I'd skipped my 14-miler last weekend due to my cold, so I don't want to miss 2 in a row, especially since these are the critical weeks where I'm supposed to be ramping up my mileage (was planning on ramping up to 18-20 by late July/early Aug so I can taper for the HIM in late August, then pick up marathon training in September and not be behind).  

I checked the forecast for tomorrow. . . It's supposed to be 81 at 5am, rising up to 87 by 8am (up to 93 by 10am!)  Even if I start earlier, it's still an overnight low of 81 at 3am 

I can't decide what to do!  Suck it up and just run at 3am?  My friend got heat exhaustion on the 4th of July from riding her bike; it'll be cooler tomorrow (high 94 instead of 102) but I'll be running not riding.  When I did my half marathon a few weeks ago, I think I was starting to suffer from heat exhaustion toward the end of the race, and it was only a high of 89  that day.  It just seems downright dangerous to be running.  

An option I was thinking is aquajogging.  Jump in the lake and aquajog for 2.5 hours?  Just skip the run and swim instead?  I've been swimming a lot due to this heat.  

Another option is the treadmill.  Ugh.  I hate the treadmill.  Last time I tried, I think I did 0.75 miles then wanted to shoot myself in the eye.

What do you guys think?  What would you do in this situation?  

I must be the crazy one, but my HIM is August 5th, so I'm out training in 90-100 degrees in the afternoon to aclimate to what I anticipate will be a terribly hot day.  I just did a 30 mile ride today in 90 degrees, and would have done a brick 4 mile run, however, I ended my ride at the local pub.  I had a Hefe from great divide, and a dynamite Saison from Elysian, (apocolypse wasteland) both on tap. 

I feel as though if your racing in heat, you have to train your body for the heat.  If I wasn't racing, I would get all my workouts in early at 5 am at 80 and just carry water and gels to stay hydrated.  Since my race is in the heart of the summer, I figure it'll be 80-90 on the bike, and 90-100 on the run, so I'm soaking up all the sun I can and working out in the pm.   

I must be the crazy one, but my HIM is August 5th, so I'm out training in 90-100 degrees in the afternoon to aclimate to what I anticipate will be a terribly hot day.  I just did a 30 mile ride today in 90 degrees, and would have done a brick 4 mile run, however, I ended my ride at the local pub.  I had a Hefe from great divide, and a dynamite Saison from Elysian, (apocolypse wasteland) both on tap. 

I feel as though if your racing in heat, you have to train your body for the heat.  If I wasn't racing, I would get all my workouts in early at 5 am at 80 and just carry water and gels to stay hydrated.  Since my race is in the heart of the summer, I figure it'll be 80-90 on the bike, and 90-100 on the run, so I'm soaking up all the sun I can and working out in the pm.   

Good Morning-

I just got a 52 mile ride in today followed by a 3 mile run.  Ride went great.  I had 2 bottles with 3 gels in them, and 2 bottles of water, taking sips every 10-15 minutes.  I had about a 1/4 lb. of smoked fish that I would take every 15 minutes to 1.5 hours.  I think for the race, I'm also going to carry 2-3 gels on the bike for the second half of the bike.  Nutrition was much better this ride than last.  I rode 171 miles this week.  That's my best so far. 

My run went great.  I wanted to see how it was running after so many miles, and it felt smooth.  I was able to keep sub 8:00 pace (goal race pace).  13 miles is going to be another matter.  I was starting to get really hot at 3 mile mark.

Oh and btw, it's hot out there.  Stay hydrated.

Good job!!! I went for a 140km ride today, 30 degrees out with a warm wind! still was beautiful......Smoked fish for nutrience?? Never heard of that!! I resorted to a pb&j sandwich and a hammer bar....ate 2 gels (should have gelled again with the last 20km but forgot) wore my camel back with regular water and 2 bottles of perpetum.....I was prepared I think!! Came home to the mararita machine out and hubby making them!! woohoo relaxation rest of the day beside my kid's pool!