GrooveTime!group - CLOSED!!! (Page 38)

Thanks Steve and Diane.     I actually understand the difference and probably everyone else did too; I just read the post too fast and when I saw the words bike shoes assumed we were talking about clipless pedals.   I didn't realize that there are actually bike shoes made for cage-type pedals???   

I found this article helpful to me.


http://dailytriathlete.ning.com/profiles/blog/show?id=1412027%3ABlogPost%3A35473

That is good stuff.

I'm don't think that you can link to something that isn't on the internet (a file on your own computer).  I think you'd need to store the file somewhere on a web page to have a valid address to link to.  You could attach your file to a post and refer to that.
A handier thing to do is enter the training into your own BT planned training log and it will be there for you every day. It's easy to do and won't take long. You can then save the training plan and have it available if you want to use it again.

I especially like #2... I use that when it's really cold out - I can either run on the treadmill or go outside and freeze, makes those treadmill runs more tolerable.

Edited by midlifeinsanity 2010-05-23 8:14 PM

Thanks Cathy.   I will give that a try.  

Hi,

Great day! 5k in the morning and I DID THE POLAR PLUNGE in the afternoon

Denise





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OMG!!!!  Is that you?    Congratulations, but you are CRAZY!      Stay warm tonight. 

DENISE -

So much for wisdom coming with age......

BUT!!!! Speaking for likely evey other GrooveTimer, we are proud of you.....and very thankful it was you rather than any of us!

And how are you feeling now?



Gesundheit! (in case you need it....)

DWAYNE -

GREAT stuff in that piece! Many thanks for finding it and posting it!

TRACEY -

I'm getting worried. Even though it's said that "no news is good news", I'm worried that the swim workout did not go as planned -- otherwise you would've reported in, yes?

Well, then, i hope it at elast went HALF as planned, which would indicate a glass (or pool) half full.

Anyhow, thinking about ya.

Edited by stevebradley 2010-01-16 5:35 PM

STEVE -

And also thinking about you, what with intrusive alien life forms in your chest, and you gamely trying to work(out) through them. How are you doing today?

STEVE again -

Scratching for more detail.....

Did the long ride happen today, and are you still primed for the run tomorrow?

I ain't no doctor, so I can't say with any assurance that your health issues are related to your increased training. I'd say that they are, in part, but that probably isn't the whole story. Increased sleep will definitely help you, but the delicate balance of nutritional needs will be harder to pinpoint.

At a very general level, though, work really hard to keep adequate protein in your diet. The role of carbohydates is important during exercise, but if you have a diet high in carbs - and especially highly-processed carbs - you probably missing some important nutrients. Protein is not the be-all and end-all, but as your training intensities increase, keep the protein coming into your system!!

Just curious -- how often are you finding yourself feeling lethargic? Also, as your weight has decreased some, have you noticed any change in muscle mass (i.e., it's somewhat reduced)?

STEVE once more -

.....and I'm still studying your nutritional info from yesterday! The quick and dirty answer is that your intake for the long ride last weekend, and your 1.5 hour runs, seems more than adequate. You are certainly being much more diligent about your fueling practices than I usually am when I "go long". (I find it much easier to preach than to practice! )

But I will think about that much more, as well as the Big Question you asked: "How do youu systematically go about finding out what irs right for the IM distance?"

And for that matter, the Almost As Big Question - ".....how do you know whether you're fueling enough to handle a run that you won't actually do that day?" - deserves attention, and I'm thinking about that one, too.

Part of the second question will be answered when you do Showdown, and at the very least many of the nutritional dots will be connected during that race. BUt even without it, you seem well on the way to figuring out your nutritional needs whenever you go long, just by virtue of keeping yourself adequately fueled.

By the way, terrific job of calorie-counting!

KASIA -

It's fine that you are relying solely on time right now. In fact, there is a school of thought that says that mileage is the goal of most training, and while mileage has always been important to me to keep track of, at his stage of the season it is far less so than it will be later.

However, "Later" for me is much later than later is for you, with Rage coming along in three months. So, it will be useful for you to get some rough indication of your distances. One is to drive your routes either before or after you do them, but barring that you can figure rough distnce by knowing how long it takes you to run a pre-determined mile, and then extrapolating from there. To make the math easy, let's just say you run a mile in 10 minutes, then it's easy to figure out how many miles you ran in the 30-minute run. Of course, that's assuming the same pace all the time, a feat which only cyborgs can pull off.

For now, though - and maybe for another few weeks - "challenging but not impossible" is an adequate target to shoot for in most workouts. Because you are on a somewhat short timeline, it'll be relatively important for you to avoid "junk" miles - ones that aren't very challenging. On the other hand, you don't want all of your workouts to be so challenging that you start to get run-down and burned-out.

As for a frame of reference for time/pace progress, that should be in the plan you are following. Which is...........(I forgot, so please tell me again!) What I'm wondering as I'm stumbling here is whether you might not be following a specific oly-distance plan, but rather one that is geared more towards the run. Might that be the case? Lemme know, please!

CATHY -

Genderism! Genderism! You're guilty of genderism with your comment "....who would have thought a woman would be happy turning 50!" As near as I can remember, turning 50 was not all that pleasing to me, either!

Yeah, one of the secret benefits of being involved in this stuff is that age-salvation comes in the form of aging-up. Sadly, that happens only once every five years, so while last year it was great to be aging-up to the 60-64 set, turning 61 a few days ago just meant that I was one yar older ---- but in the ame age group. Rats.

What really hurt was when, a few years ago, the universal decision was made to calcluate age not as to what it is on the day of the race, but rather what it will be on Dec. 31 of the that year. That's swell for end-of-the-year babies, but for someone like me in January, is mildly unfair.

I think they odds are good that for USAT ranking purposes, last season i was the oldest guy in 60-64. The chances are fairly small that there was another old coot born in 1949, between Jan 1 and 13, I think.

AS for you, February WHAT? Can you be just a bit more specific?

RE: BIRTHDAY REQUEST

The following GTers are mssing this assignment:

Shaun
Dee
Darren
Robyn
Linda

And Cathy is only partial (although a smaller month than the others, February is still pretty big!)

Looks like fun ... NO, not really! Good luck tomorrow!

Lisa

very very cool.

k

My Birthday is January 26.

I got the answer I got the answer. Listen to me.

The BEST workout to gauge your training and your fuel requirement is:

THE TRIPLE BRICK 40k bike
10k run
40k bike
10k run
40k bike
10k run
40k bike

This workout out is horrible. It is mentally exhausting. Getting on that bike the 3rd time is BRUTAL. You know, hit it at race pace I guess, and if you can stick that for the last bike and run you are one tough cookie. It sucks worse than the IM itself. Anyway, it takes far less time and does far less harm to your body and will give you a great idea about nutrition. Do it whenever, but try to get it down with at least a month to go to race day.

AWESOME. A great confidence builder.

Edited by BigDH 2010-01-17 3:14 PM

My Race Log

Most important thing is probably to keep the body horizontal, if you can do that with your head tilted up great. I tried for the longest time to swim looking forward but I finally went to total immersion which took a lot less effort and kept me balanced in the water and caused 0 strain in my neck muscles.

I've been following the posts on whether it is best to be swimming with head up, head down, looking forward, looking down, with alot of interest.    I have always had a bit of a problem with my breathing in that I lift my head too much out of the water which throws the balance off and also slows me down.   After starting with a new swim coach he said I was looking down TOO much causing me to have a greater distance to get my mouth to air and wanted me looking forward toward the end of the pool - not tilting my head up out of water - just eyes looking foward and it produced amazing results for me.   Far less energy expended; I was swimming faster; and I was no longer lifting my head out of water to breath.   This had no effect on my torso or legs dropping at all.   

I think the important thing is to try the different approaches that the 'experts' suggest and stick with what works best for us.   Just my thoughts.    

Lots of time to think today.  My baby cold turned into a big MAMA cold!!!