kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 37)

All GU products are gluten free and I believe (but am not sure) that Honey Stinger products are as well.  For post-training recovery there's no need to buy a recovery drink.  Just look to have something that is a 3:1 or 4:1 ratio of carbs:protein.  Chocolate milk is fine. 

The real challenge is going to be fueling on course.  At IMMT your going to need to carry several bottles and have several more ready at Special Needs.  But there's plenty of time to figure those things out before August. 

just drank chocolate milk after 11 mile run.  Really feel better when I remember to do this.  I know the sugar in it is nasty but I always have the stuff for it on hand so it is my go to. 

curious what others healthier options might be

Its a Bob Seebohar created / endorsed product (http://www.generationucan.com/expert_bob.html).  

If you are interested in using it, you should look at some of Bob's writings and theories, essentially he believes in fueling long course triathlon on minimal calories.

Here's his e-book on performance nutrition: http://www.amazon.com/Performance-Nutrition-Applying-Nutrient-ebook/dp/B005IW3XB8/ref=sr_1_5?ie=UTF8&qid=1358109235&sr=8-5&keywords=bob+seebohar 

There is a fair bit of debate within the endurance sports community as to if (and how) effective this approach is.  When I took my USAT Level 1, Bob Seebohar was a presenter and spoke about how he had an athlete do IMKY at about 108 calories / hour.  There are other coaches who think this is absolutely crazy.  I think if you want to look into UCan, you should just look into the background as well.

Chocolate milk is a solid recovery drink.  Sugar post-training is very appropriate and helps the body lower its cortisol levels. 

So on course at IMLP there will be Perform and it will come in 24 oz bottles -- 210 calories, 51 grams of carbs, 570 mg sodium.  You likely need a little more than a bottle an hour.  What I do in an IM is grab a bottle at every aid station, the aid stations are pretty evenly spread out every 10 miles and drink about 2/3 a bottle between aid stations.  It works out to between 6-7 bottles for the bike (about 5:45 in time for me).  If its hot, I drink more.  You can't really "top up" at the end of the bike.  Your body wont be able to process the rush of calories and it will likely lead to stomach issues as you'll be going into the run with a full stomach.

For training purposes one scoop of Perform is 70 calories - 17 grams of carbs - 190 mg sodium.  I mix 3 scoops into a 24 oz water bottle.  Generally I use Perform on workouts that are longer than 60-90 minutes or workouts that involve intervals.  For general shorter stuff I just use water.  Accelerade is a different animal because it has 10g of protein per 24 oz bottle.  While protein makes some people feel fuller, 70-80g of protein over an IM bike can cause stomach issues.  As IMLP is your A race, I would stick to using Perform and see how your body reacts. 

As an aside its tough in the winter to really figure out how well your body is going to react to any given sports nutrition product.  We tend to bike in controlled environments (the trainer) and run in controlled environments or outside when its cold.  People generally run into GI issues when its hot because huge amounts of blood are directed  from our GI tracts to our skin in order for our bodies to cool themselves via sweat.  When there's less blood flowing to the gut, its harder to digest.  You don't really know how well something works until you test it on a warm day. 

You can totally do a HM.  I think its a fantastic race distance (and a really good goal).

Morning everyone.  Swim & Lift this morning and hopefully yin yoga tonight. 

Glad to hear you're feeling better!  Sinus infections are the worst.  Good luck at Masters.  

Would the chocolate almond milk work as a recovery drink (the kind with sugar in it)?  I've cut out dairy for a few months to see if it helps with my allergies and asthma, so I'm consuming almond milk or hemp milk only.  I think Scott (everlong) drinks this sometimes.  Thoughts?  

Hey in case anyone is interested in a little swimming help:

http://www.bing.com/shopping/finis-tempo-trainer-105015/p/F8184B75F6D73DED5012?q=Fins+Tempo+Trainer&lpq=Fins%20Tempo%20Trainer&FORM=HURE

Okay, here's the review of the Fins Tempo Trainer ($25.00) from todays 3,000 yard swim:  It is a great tool for keeping you "honest" while training.  I see now more than ever, that I tend to get in the pool, swim my laps, zone out and just do it.  To swim at an honest, hard workout pace is very difficult to do and this is exactly why my swim has not gotten any faster in the past two years.  In 2011 my Timberman time was 35.56 and in 2012 it was 36:15 or something. 

The Tempo Trainer was set to beep evey 0:85 seconds which I think would give me about 75 strokes per minute.  Each time it beeped, my hand (left then right, then left, then right) would hit the water.  The first 100 was easy, but I was quickly out of breath.  When you flip turn, you lose the sync, but quickly reset with the first stroke and get back on track. 

By the time I was 2,000 yards into the workout, I was losing one stroke in the middle of each lap where I fell behind the beeping.

So, today's swim was much harder than most of the swims that I have done in the past year, and can REALLY see the value of the Tempo Trainer in helping me break my lull.  The coach says that I should try to get to 80 to 90 strokes per minute, if that happens by July, I will be amazed - until I had this device, I would have never been able to gauge the progress or to see the results.  I do have a long way to go, but this will help get me there.

I will say the constant beeping will drive you INSANE, so it's not for every swim, but it is going to get used a lot.

Disney was the best race I have done!  They are very well organized.  Actually, alot of thanks goes to Kelly getting me ready for the race --- really nailed my training and getting me ready for that.  I damn near PR'd the 1/2 on Saturday and I did PR the marathon by about 25 minutes on Sunday.  It was a great day.

I was signed up again this year, but injuries kept me from running.  Deferred to 2014 Goofy.  Maybe we will see each other there.

First masters swim back this morning.  I resolved to go easy and not push, so only went 2100 meters (of a 3000m workout), with lots of resting along the way.  Even so, it was hard and I'm pretty wiped out now that it's done.  This would've been very manageable for me before my illness.  Do you lose this much swimming fitness in just a week off?  I'm still on antibiotics; could that be the cause? 

Oats (3/4 c usually, more if needed) + protein powder + almond milk.  I add berries if on sale from the grocery store. 

Hey everyone! Seems everyone had a good weekend. Those that are still healing hope you geel better soon.

Busy weekend for me. Went down to NC to see the in-laws and Grand parents who came down from Michigan. Got in a 2hr z1/z2 brick on the new saddle. Sunday was a rest day and today I had 1hr zr ride with one-legged-pedaling (OLP). Very interesting to feel how unsmooth your pedaling is. Just need to setup a refit now based on the new saddle. I was a little uncomfortable during the rides this weekend but felt a little better today.

Jen, congrats on the new trainer! I am jealous! Did you get a good deal?

For a half mary?  If you want to complete it then just use a competant free training plan.  They're all over the internet.  Hal Higdon's for instance.  Or you could get a coach.

Like^^

x2

This is what I did for my first HM. I just found a plan, I think it was from a runners magazine, and went with that. I finished but I now know that having a real training plan with a coach makes a world of difference.

You can totally do it. Get a plan. Stick with it. No problem. The difference between this year and last was amazing.