parrj's Group - FULL (Page 4)

Welcome Back Carl!

Good Luck on your 10K Hector.

I just got back from my 5K...I felt good in the race nad am still waiting for the officail results, but I think I came in around 29 minutes....I am definatley happy with being under 10/mi.

Ok..off to scuba dive! 

Thank you Jamie.

Here is the link to the English version of the website for the 10 K race

http://burgerking10k.zonai.com/index_eng.asp

Funny! Jamie got jokes, :-)

There are a lot of marathons in Puerto Rico each year. Hey, its a small island (100 miles x 35 miles )with 4 million people you gotta keep people busy. :-)

Burger King just decided to get into it. Between the entry fee ($25.00) now multiply that by 7,000 people its a pretty penny. Plus they get to host a race and have their logo all over the place.

Just for the record there were no Whoppers at the Oasis. Just water, gatorade and oranges with other fruits at the finish line.

See race report 

OK GUYS...HERE IT IS!.... (DRUM ROLL) BIKE PORN!!!!!!  (S

ENJOY... I know I will....:-)

Riding 40 miles tomorrow

Will and Carl,

Sorry to hear that you are going through a rough time now. Just keep your head up and just try to get some workout in. Remember to take at least 1 hr for yourself during the day. I'm going through a very stressful time at work now. And the exercise takes me away from all the work stress.

 Keep going!

Later,

Hector

Ditto on Hectors response.  It is never easy to lose a friend and/or having stress at work.  But alwasy remember you are the most important thing in your life so you need to make time for you.  Even just an hour a day.  Hope things start to easy up on you and we look forward to seeing some great training in your logs from the both of you.

If you guys need anything, let us know.

Seems like everyone is doing fantastic.  We've had a couple setbacks for some, but haven't lost anybody.  I would like to keep it that way.

Have any of your during your training come up with questions for me?  Anything about training in general, nutrition, injury and/or prevention of injury?

Jeff,

 My main question is regarding tapering. For example I have scheduled a Duathlon on Feb 25th this is a C race for me. Not high on the list...but Important since its my very first multi sport event.

but on March 25th (month Later) I have my first triathlon. 1.8 KM swim. 40 miles on bike and 10 mile run. How should I approach the taper on that? Its quite a long tri for the first time ..but honestly if I'm commited to this training as I have been...I just don't see me doing sprints. I know I can swim the 1.8 Km. I know I can ride the 40 miles...I want to find out If I can go the 10 mile run.

Second question is interval work on the track and on the bike...I know on the bike it can be done on the trainer. And running....well. I would like some help on interval work

Since you are considering this a C race you should treat it like an extended training section.  Depending on the distance, you can use it to work on nutrition and transtions a bit.  Don't go out an try to kill it so that you can place.  If you plan on doing that, then its not really a C race.  As for tapering, you really have no need to since you are not planing on going all out.  I would take the day before off and find a dinner that will sit well with you.

If you can do 10 miles on its own and do several bricks before the race, you should be fine.  Sprints are a good way to tune up for longer races as well.  The bike interval work can really be done anywhere.  The trainer is great, especially if you have some videos to watch while doing it.  But you can do them on the road as well.  30 secs hard/ 30 secs easy x 10 in big ring, small cassettee.  I wouldn't recommend doing one leg drills on the road.  Running can be done on the track or on the road as long as you know distances.  1 mile warm up, 1 mile at 5K pace, 1/2 mile easy, repeat 2-3 times, 1 mile cooldown.  Plus fartlek training.

Interval, speed, power work is usually done about 6-8 weeks before your race.  Tapering depends on you individually, plus how ong the race is and how long the training sections are.  If you would like more specific workouts, I can try to come up with some.

Seems like Carl and Ed have fallen off the boat.  They either have been exercising or just aren't logging it on BT.  Everyone else seems to be doing great.  Its nice to see Will back up and training after a few stressful weeks in work and his personal life.

Again, any questions related to training or tri's or nutrition or anything?

A brick is any 2 workouts done back to back.  The most common type of brick is a bike to run.  It allows you to practice you transition and gets your legs use to going from biking to running mode.  These can be done up to once a week but should never be done more then that.  Usually they are done within about 5-6 weeks of a race.  As for training cycles can you be more specific?

Just finished my first Multi Sport Event (Duathlon)

Check my log.

Hector

Ok...Drum Roll for the before and after pics

Late Sept/Early Oct 2006

Today

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Hey Jeff-

Ok...so I think it about time I get some advice on nutrition. Just a bit of background.... I am not a vegetarian, but have a really hard time eating protien...I was a vegetarian for 2 years and when i went back to eating protien, I just would forget most of the time nad eat vegetarian and would have to really pay attention to my meal plans in order to get it in.  I eat moatly salad, fruit, granola, cherrios, yogurt and nuts (oh, and cookies...mine are too yummy to not have)  now all of this was fine before i started training for my tri.  i actually lost 12 lbs keeping to this diet.  Some of my issues are that I am trying to lsoe weight...those last 10 lbs....but i am basically maintaining for the past 8 weeks...I think it has to do with my diet.  I am not sure if it's b/c I have not increased my daily intake, but have majorly increased my training.  So, I guess what I am asking..is how do I figure out if I am eating enough..too much or the wrong things.  I son't want ot be working this hard and not get results or have it not be benificial...do i need to eat more carbs before working out/ after etc...ugh..there is soo much to think about nutritionally!  Oh...one last major info...I still struggle with an eating disorder (12 years)...so, if I eat what I consider the wrong thing...i "get rid of it"  so I know that can have a major effect on my body and my energy levels and how my muscles work etc....I am really trying to gain control ofver this situation and in doing these tri's I am hoping to understand my body better and learn that I am a strong and healthy person....Wow!  Now for someone who hasn't asked a ton of questions yet..l sure did give you a lot to think about and absorb.  Any insight is helpful!

Thanks! 

Ok, wow.  First lets talk about protein.  Extremely improtant for the endurance athlete, especially if you are trying to loss weight.  When you are lossing weight, you are also lossing lean muscle mass.  You're body needs to regain that as much as possible through the eating of protein.  Plus protein also has a thermic effect, meaning it takes more energy to breakdown protein, so you burn more calories by eating protein vs carbs or fats.  Depending on what you read, you need about .36g of protein per lb of body weight.  There is a great book by Seebohar about sports nutrition, he was a professor of mine.  He states in a pre-race cycle of periodization you need about 1.4-2g/kg of body weight.

How to get protein.  Obviously the easiest source of protein is meat, chicken, pork.  Fish is a really good source.  These all have high amounts and would probably cover you for a good portion of your needs.  You can get more protein from milk, eggs or other diary.  Being a chef, it shouldn't be to hard to get variety into you meals.

As for weight loss.  Without getting a measurement of your resting metabolic rate, it is hard to say how many calories you should be getting.  You should only be lossing about 1-2lb per week or you are less likely to keep it off.  You can kind of figure your RMR by determining a point in your life that you maintained weight.  Most of your weight loss will come through exercise and not cutting your calories below RMR.  As you get into you race season, weight loss should not really be an issue so that you can be all fueled up for your races.  Weight loss should mainly occur during the offseason.  May occur during training due to the amount of training, but should be kept to a minimum.  As for eating the wrong choose, you need to keep yourself on track there.  There are plenty of good opitions that are healthy, but remember a cheat once in a while is good.

Hopefully this answered your questions.  If not let me know what else you have.  I love tallking nutrition.