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Ernesto's group (5th season) - Closed (Page 38)
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 2013-01-17 10:51 AM in reply to: #4543349 |
Veteran  487   Nova Scotia, Canada |  Subject: RE: Ernesto's group (5th season) - Closed34:29 on the hampster wheel. 6k at Z2. Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Edited by BigDaddyD79 2013-01-17 10:52 AM |
| 2013-01-17 11:06 AM in reply to: #4582470 |
Master 1780  Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed 3 miles easy run Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Edited to inlcude Derek - simulpost Edited by Samyg 2013-01-17 11:07 AM |
| 2013-01-17 11:17 AM in reply to: #4543349 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? |
| 2013-01-17 11:18 AM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Gang, Let's keep this thread what it is, a "mentoring group". I want to hear questions, especially from the newbies. No question off limits if it comes to Swim/Bike/Run, transitions, etc. We are more than a scoreboard, so ask away! Don't be afraid to look foolish, you will not! Plus, we don't know what we don't know, so maybe your questions will lead to more. I'm here to help. |
| 2013-01-17 11:19 AM in reply to: #4582650 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-17 11:17 AM You can rely on what's on the course, usually they have gels, oranges and bananas. I prefer the first two, but it would be a good idea to try nutrition while training.Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? |
| 2013-01-17 11:20 AM in reply to: #4582296 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-17 8:26 AM X2Matthews - 2013-01-17 8:00 AM For those that are interested, I have updated my Race Report and included a few photo's. Sorry about the spelling. Auto correct not wronging on the Ipad. It is still listed as a draft, so I couldn't read it. |
| 2013-01-17 11:22 AM in reply to: #4582655 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-01-17 1:18 PM Gang, Let's keep this thread what it is, a "mentoring group". I want to hear questions, especially from the newbies. No question off limits if it comes to Swim/Bike/Run, transitions, etc. We are more than a scoreboard, so ask away! Don't be afraid to look foolish, you will not! Plus, we don't know what we don't know, so maybe your questions will lead to more. I'm here to help. A few days ago I posted a possible scheduel for my upcoming season. I think only one person responded with their throughts. I'd love for you or any one else here to have a look and let me know if Im on track or if over reaching. Thanks again. |
| 2013-01-17 11:25 AM in reply to: #4582650 |
Member 146 | Subject: RE: Ernesto's group (5th season) - Closed I've only done a couple of marathons and halves but for the halves I relied on the course for my nutrition. For a full distance I would carry my own gels. I've never been able to run with a bottle or a belt with bottles so I made sure to grab a water or gatorade every chance I got. My 2 cents |
| 2013-01-17 11:51 AM in reply to: #4582650 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-17 1:17 PM Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? Im actually in the same boat as you. First HM coming up in May. Currently on any training run longer than 70 min or so I will take one Gu about 40 minutes into the run. I also drink one bottle of water during my long run. Im looking at running the HM in about 1:50 or less. I don't do well with gatorade while running, so my plan was to take a gu at the start and then one at 35 minutes, and one at 1h10m. I plan on drinking water on the course and bringing the two gu packs myself. I'd hate to get out on the course end up with a flavor that I hate or a brand that upsets my stomach. Does this sound about right to anyone, or does anyone else use a different approach. |
| 2013-01-17 12:19 PM in reply to: #4543349 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (5th season) - Closed I'm a 2 hour half marathon finisher, give or take 5 minutes, and I'll usually have one Gu (or gel type product) 10-15 minutes before the race, then I'll have two more throughout the race, usually around the 35-45 minute mark and again at the 1:15-1:25 mark. It's definitely something to experiment with during training, but I know that I can push the recommended "dosage" of gels and my head won't explode or anything bad like that. So generally they say one gel every 45 minutes to 1 hour, but I don't think anything terrible will happen if you shorten that to one gel every 30-45 minutes during a two hour race. As for liquids, I tolerate any type of sports drink well, such as Powerade or Perform, so I'll just drink 1 cup of whatever sports drink is offered at each aid station. For longer races or if it's hot, I'll bump that to 1-2 cups of sports drink at each station and maybe one cup of water at every other. If possible, try to anticipate the aid stations and get your gel in you right before you get to the aid station so you can wash it down with water. One of the many things that can suck during a race is trying to get a gel out of my pocket and tear it open in a hurry as I'm approaching an aid station. If it's time to take your gel, get it out of your pocket and tear off the top, then run with it in hand until you see the aid station coming up. Hope that helps! |
| 2013-01-17 12:39 PM in reply to: #4582617 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 5 mile runch 45:09. Half ice and 18 f outside. Heartrate and speed graph are kind of funny. There is a spike in heartrate and drop in speed everytime I hit polished ice. Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Edited by JBacarella 2013-01-17 12:40 PM |
| 2013-01-17 12:47 PM in reply to: #4582721 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed BigDaddyD79 - 2013-01-17 11:51 AM Samyg - 2013-01-17 1:17 PM Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? Im actually in the same boat as you. First HM coming up in May. Currently on any training run longer than 70 min or so I will take one Gu about 40 minutes into the run. I also drink one bottle of water during my long run. Im looking at running the HM in about 1:50 or less. I don't do well with gatorade while running, so my plan was to take a gu at the start and then one at 35 minutes, and one at 1h10m. I plan on drinking water on the course and bringing the two gu packs myself. I'd hate to get out on the course end up with a flavor that I hate or a brand that upsets my stomach. Does this sound about right to anyone, or does anyone else use a different approach. You can normally find out what is on the course and where the aid stations are before the race. I would rely on what they provide. For that distance during training, I usually do a GU 15 minutes before and one during about 45 minutes in and 12 oz of Tang (I like Tang astronauts drink it). I would experiment a little before to see what you can tolerate. |
| 2013-01-17 12:57 PM in reply to: #4572201 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed BigDaddyD79 - 2013-01-10 12:40 PM
Just wanted to get people's thoughts/opinions on my possible race schedule for next summer. Having only competed in one sprint and two 10k's last summer I wanted to get some insight on if I’m planning to much or not leaving enough time, etc. May 19th Bluenose Half Marathon - Set on this race as I had planned to do it two years ago and injured myself during the training. Trying to redeem myself. Not planning on killing myself running it. Main goal is to finish. Second goal is under 1:50. June 2nd Navy Sprint - Planning on it being a B or C race just to get the feel back, 750m pool swim. June 14th Air Force Sprint - This will be my A sprint race - again a 750m pool swim, I am planning on doing the local Oly distance race that I did last year. The date is not set but Im really hoping it will be in July. Will be a B race. August 18th Parlee Beach Oly, am planning on it being a B race however I have a cousin who may travel to compete with me. If he does I’m sure there will be a lot of Family coming. It may be my A race. Sept. 9th Shubi-Dooby Tri Oly, This is my planned A race right now. October 6th Planning on a 10k or HM, I’m thinking the 10k to see how I compared to this years time. I may do another 10k race here of there if it fits into the schedule, but I wouldn't race them all out, it would be more a tempo pace, just to be involved. OK shred away. It looks doable, and a fun Summer. I would love to have the time to race that much. Have you considered an HIM in September. You certainly will be building toward it and should have the miles in by then? Edited by JBacarella 2013-01-17 12:58 PM |
| 2013-01-17 1:01 PM in reply to: #4582829 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-17 1:47 PM BigDaddyD79 - 2013-01-17 11:51 AM Samyg - 2013-01-17 1:17 PM Question for the group. As I approach my first HM, I was wondering about the need for a nutrition plan for the race. If it matters, my goal is 2:15. Other than GU brew, I take nothing on my runs. Is a nutrition plan necessary, or is the water provided by organizers enough? maybe a gel or two? I have no idea what other nutrition options are going to be provided. Do you guys normally wear your nutrition belts with your drink of choice, or rely on whats available on the course? Am I over-thinking? Im actually in the same boat as you. First HM coming up in May. Currently on any training run longer than 70 min or so I will take one Gu about 40 minutes into the run. I also drink one bottle of water during my long run. Im looking at running the HM in about 1:50 or less. I don't do well with gatorade while running, so my plan was to take a gu at the start and then one at 35 minutes, and one at 1h10m. I plan on drinking water on the course and bringing the two gu packs myself. I'd hate to get out on the course end up with a flavor that I hate or a brand that upsets my stomach. Does this sound about right to anyone, or does anyone else use a different approach. You can normally find out what is on the course and where the aid stations are before the race. I would rely on what they provide. For that distance during training, I usually do a GU 15 minutes before and one during about 45 minutes in and 12 oz of Tang (I like Tang astronauts drink it). I would experiment a little before to see what you can tolerate. I think you're getting a pretty good idea that nutrition can be very personal. I'm a 1:45 HM kind of guy and take a GU 10 to 15 minutes before start, one at mile 4ish and one at mile 8ish. I've also experimented with carrying my own hydration. Little bit of extra weight, but I train with GU Brew and realy like it. I also hate the gaggle that forms around water stations and trying to drink from a small papercup while running. I will use the water station to empty some water on my head if its hot out. I also race from a nutrition perspective how I train. On workouts (or combined workouts) longer than 1 hour I will have a GU before starting (usually 2x caffeine) followed by a GU about 30 minutes in and then another at 45 minutes if the workout will continue 30 minutes or more past that point. I hydrate well during my runs and carry that as well (Amphipod system - also allows me to carry my iPhone, etc.) Edited by dangremond 2013-01-17 1:01 PM |
| 2013-01-17 1:05 PM in reply to: #4582843 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-17 2:57 PM BigDaddyD79 - 2013-01-10 12:40 PM
Just wanted to get people's thoughts/opinions on my possible race schedule for next summer. Having only competed in one sprint and two 10k's last summer I wanted to get some insight on if I’m planning to much or not leaving enough time, etc. May 19th Bluenose Half Marathon - Set on this race as I had planned to do it two years ago and injured myself during the training. Trying to redeem myself. Not planning on killing myself running it. Main goal is to finish. Second goal is under 1:50. June 2nd Navy Sprint - Planning on it being a B or C race just to get the feel back, 750m pool swim. June 14th Air Force Sprint - This will be my A sprint race - again a 750m pool swim, I am planning on doing the local Oly distance race that I did last year. The date is not set but Im really hoping it will be in July. Will be a B race. August 18th Parlee Beach Oly, am planning on it being a B race however I have a cousin who may travel to compete with me. If he does I’m sure there will be a lot of Family coming. It may be my A race. Sept. 9th Shubi-Dooby Tri Oly, This is my planned A race right now. October 6th Planning on a 10k or HM, I’m thinking the 10k to see how I compared to this years time. I may do another 10k race here of there if it fits into the schedule, but I wouldn't race them all out, it would be more a tempo pace, just to be involved. OK shred away. It looks doable, and a fun Summer. I would love to have the time to race that much. Have you considered an HIM in September. You certainly will be building toward it and should have the miles in by then? If there was a HIM around here at that time then I would deffinitly consider it. But unfortunatly the only HIM in the province is in Early August, and it would kind of mess up my other races plans. I am looking at traveling to compete in the Welland 70.3 the following June and then again possibly IM Muskoka 70.3 in Sept. or the Sept the following year. Right now I'm still looking at building a base at the shorter distance and figuring out this sport the best I can. I also currently have a 5 month old, so that only give me limited times to train. Usually from 5-7 in the morning, and lunch times. Hopefully this summer I can get in some longer rides, but for nows its 1.5 - 2.0 hours max on the trainer. Thanks for the input though, good to know Im not crazy with that mant races. I know most are only sprints but hey they are still races.
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| 2013-01-17 1:19 PM in reply to: #4572201 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed BigDaddyD79 - 2013-01-10 1:40 PM
Just wanted to get people's thoughts/opinions on my possible race schedule for next summer. Having only competed in one sprint and two 10k's last summer I wanted to get some insight on if I’m planning to much or not leaving enough time, etc. May 19th Bluenose Half Marathon - Set on this race as I had planned to do it two years ago and injured myself during the training. Trying to redeem myself. Not planning on killing myself running it. Main goal is to finish. Second goal is under 1:50. June 2nd Navy Sprint - Planning on it being a B or C race just to get the feel back, 750m pool swim. June 14th Air Force Sprint - This will be my A sprint race - again a 750m pool swim, I am planning on doing the local Oly distance race that I did last year. The date is not set but Im really hoping it will be in July. Will be a B race. August 18th Parlee Beach Oly, am planning on it being a B race however I have a cousin who may travel to compete with me. If he does I’m sure there will be a lot of Family coming. It may be my A race. Sept. 9th Shubi-Dooby Tri Oly, This is my planned A race right now. October 6th Planning on a 10k or HM, I’m thinking the 10k to see how I compared to this years time. I may do another 10k race here of there if it fits into the schedule, but I wouldn't race them all out, it would be more a tempo pace, just to be involved. OK shred away. Seems doable for sure - but very busy summer. Not a ton of time from the HM to the first Sprint - quickly followed by another Sprint. I like the two months from the HM to the first Oly (maybe) or three months to the August A/B Race Oly. Again, not much time between that race and the Oly you really want as your A. Ernesto will be much better at answering this if he hasn'y yet. |
| 2013-01-17 1:30 PM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Weekly Scheduling Question Below I've posted my current weekly format of workouts. The run schedule is pretty set in stone due to following a Hanson's designed run plan for a HM in mid-April. I've struggled scheduling the bike and swim around it. I want to swim three days and bike at least three days. I would like one of the bike workouts to be longer in nature (struggling if there should be intensity built into the long ride). Also figure one of the bike sessions should be easy, but not sure. Swimming, my starting point is 30 minutes but would like to build to 45 minutes and beyond to get volume higher. So, long and short - what is the optimal way to build cycling and swimming around my running schedule. I can do some swims at lunch but mainly have a window from 5:00 to 8:00 in the mornings to workout. Pool is 1 mile from home. Have at it! (The running plan is inputted through my HM date on my BT Calendar as planned workouts - anyone should be able to access it by going to my training blog). Current Weekly Pattern M: Run - Easy; Bike - Moderate/Hard T: Run - Track Intervals; Swim W: Rest Day Th: Run - Tempo; Bike - Easy? Fr: Run - Easy; Swim Sat: Bike - Long (Hard, Moderate, Easy?); Run - Easy Sun: Run - Long/Easy; Swim |
| 2013-01-17 2:11 PM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Derek Swim 5 - Bike 8 - Run 11 - Rest 2 - Total 24 Time 20:33:30 Trevor Swim 3 - Bike 10 - Run 8 - Rest 2 - Total 21 Time 23:22:07 Greg Swim 6 - Bike 7 - Run 6 - Rest 3 - Total 19 Time 19:54:39 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Mark Z Swim 2- Bike 7 - Run 9 - Rest 2 - Total 18 Time 19:38:00 Tiffany Swim 2 - Bike 8 - Run 8 - Rest - 2 Total 18 Time 15:06:07 Gabe Swim 4 - Bike 5 - Run 8 - Rest 3- Total 17 Time 23:22:32 Taylor Swim 3 - Bike 7 - Run 7 - Rest 7- Total 17 Time 17:41:30 Scott Swim 3 - Bike 8 - Run 7 - Rest 6 - Total 18 Time 10:20:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Barry Swim 4 - Bike 3 - Run 7 - Rest 4 - Total 14 Time 09:26:54 Robert Swim 1 - Bike 6 - Run - 7 - Rest 3 - Total 14 Time 12:21:07 Jim Swim 0 - Bike 8 - Run 7 - Rest 4 - Total 15 Time 12:07:23 Randy Swim 4 - Bike 3 - Run 7- Rest 4 - Total 14 Time 10:15:00 Jordan Swim 5 - Bike 4 - Run 5 - Rest 4 - Total 14 Time 09:20:06 Mike Swim 3 - Bike 6 - Run 5 - Rest 2 - Total 14 Time 10:29:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Jackie Swim 0 - Bike 1 - Run 10 - Rest 4 - Total 11 Time 18:51:14 Juancho Swim 0 - Bike 5 - Run 7 - Rest 4 - Total 12 time 08:55:43 Ernesto Swim 2 - Bike 2 - Run 7 - Rest 5 - Total 11 Time 12:25:07 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 Samy Swim 0 - Bike 0 - Run 9 - Rest 8 - Total 9 Time 07:06:20 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 3 - Rest 2 - Total 2 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Hour on the spin bike at lunch today and a forced rest day due to scheduling yesterday. |
| 2013-01-17 6:53 PM in reply to: #4582296 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Jame and Ernesto, i think it should be fixed. Its not listed as draft on my ipad. |
| 2013-01-17 7:28 PM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Today a 7 mile morning run at easy pace Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 |
| 2013-01-17 7:31 PM in reply to: #4543349 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed 1 hour run on the dreadmill today
Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Edited by spie34 2013-01-17 7:31 PM |
| 2013-01-17 7:47 PM in reply to: #4543349 |
| Extreme Veteran 521 | Subject: RE: Ernesto's group (5th season) - Closed 40' easy run Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Gabe Swim 4 - Bike 5 - Run 9 - Rest 3- Total 18 Time 24:28:43
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| 2013-01-17 9:02 PM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed About 12 weeks to go before my next HIM. how do i approach my training. Get another plan? or just build on the work i have been doing? i would love to go around a 5.30 in Busso in May. Ernesto you have any programs that i can use? i dont train on Sunday so thats my rest day. Need to keep swimming 3 times a week, I can ride 2 days a week and run 3 times a week. |
| 2013-01-17 9:07 PM in reply to: #4583553 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (5th season) - Closed 31 minutes on the drainer Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 Gabe Swim 4 - Bike 5 - Run 9 - Rest 3- Total 18 Time 24:28:43 Edited by baurryman 2013-01-17 9:08 PM |
| 2013-01-17 9:16 PM in reply to: #4543349 |
| 59 | Subject: RE: Ernesto's group (5th season) - Closed Updating for the last couple of days. Did a 48 minute swim this morning then a brick workout this afternoon.
Mitch Swim 2 - Bike 10 - Run 13 - Rest 4 - Total 25 Time 20:22:43 |
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