zia_cyclst's Group - Closed (Page 4)

You might look into the Paleo Diet for Athletes.  The basic ideas are: eat all the fruit, vegis, lean meat, nuts, eggs that you want; eat calorie dense foods (bagels, pasta, etc) at specific times related to workouts.  I follow this concept (but not overly strict ).  I stay away from grains unless it's immediately before a workout or after a workout.  The rest of the time I'm just eating fruit, vegis, meat, nuts, eggs.  I take fruit and nuts with me to work and eat all day.  The Paleo "Diet" is more of lifestyle way of eating than a diet.  I pretty much quit eating grains and dairy.  I've dropped about 5-6% body fat over the last couple of years.  I'm at ~12% now. 

I get exercise induced hypoglycemia sometimes.  Make sure to eat something a couple hours before working out.  And if necessary, shoot a gel 15' before working out.

Supplements: I take a multi vitamin, fish oil pill and glucosamine/chondroitin every day.  The vitamin is a regular multi vitamin (not one of the super high potency kind).  It's just insurance to make sure I'm getting enough nutrients.  The fish oil is for anti-inflamatory and cholesterol control.  There is research supporting fish oil.  I take glucosamine for joint pain and anti inflamatory.  The glucosamine is more controversial.  The research is inconclusive.  But I know doctors who take it and say it helps.  I had knee and hip flexor pain a few years ago then started taking glucosamine.  After a few months the pain went away.  Not sure if it's the glucosamine or better fitness.  But I'm not willing to stop taking it to find out. 

Hope this helps.  If you have more questions...let me know.

Great job.  Fitness is improving.

Woo hoo!!! That sounds awesome... I get passed by all types so its really cool when I do occassionally pass someone

Its a fantastic achievement and such an ego boost!!!!

Just wanted to share that Im happy to say Ive done a few workouts this week... Im taking a gently gently approach to it to try and test what I can handle without affecting my health but so far so good... not as uch training as I would like but more than I have been getting for awhile!

The plan for this week is more of the same as on Saturday I leave for the Tour Down Under for 5 days and will likely be getting incidental (although probably a lot of it as Im working down there) exercise only... then 2 days after I get back Im at a major music festival dancing/moshing/on my feet in the sun for a full day/evening so while I wont be getting any training Im likely to be exhausted after that week!

With me Ive learnt its all about finding balance so fingers crossed i will slowly find it!

Tommy asked that I share the mentor group box that I threw together.   This is the table version.  Ideally you should be able to copy and paste into your dashboard.   The html version will follow.

Zia Cyclist's Mentor Group zia cyclist - Tommy kaqphin - Kat StevenK - Steve geauxtri - Heather KAK806 - Ken JenMcConnell - Jen kate86 - Kate benjaminjacobso - Ben dcon - Dan jhoyt1 - Jamie

 

and this should be the html version (copy and paste everything after the ":":<br /><br /><table border="6" cellspacing="1" cellpadding="1" background="http://www.beginnertriathlete.com/discussion/photos/get-photo.asp?photoid=91752"><tbody><tr><td align="center" valign="bottom"><p align="center"><strong><a href="thread-view.asp?tid=190683&start=last" target="_parent"><span style="font-size: medium;"><span style="color: #ff0000;">Zia Cyclist's Mentor Group</span></span><br /></a></strong></p><strong><hr /><a href="../training/index.asp?memberid=4805" target="_parent"><span style="color: #ff0000;">zia cyclist - Tommy</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=20768" target="_parent"><span style="color: #ff0000;">kaqphin - Kat</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=143081" target="_parent"><span style="color: #ff0000;">StevenK - Steve</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=72784" target="_parent"><span style="color: #ff0000;">geauxtri - Heather</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=170403" target="_parent"><span style="color: #ff0000;">KAK806 - Ken</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=134284" target="_parent"><span style="color: #ff0000;">JenMcConnell - Jen</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=170543" target="_parent"><span style="color: #ff0000;">kate86 - Kate</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=163630" target="_parent"><span style="color: #ff0000;">benjaminjacobso - Ben</span></a><span style="color: #ff0000;"><br /></span><a href="../training/index.asp?memberid=74758" target="_parent"><span style="color: #ff0000;">dcon - Dan</span></a><span style="color: #ff0000;"><br /></span><span style="color: #ff0000;"><a href="../training/index.asp?memberid=138110" target="_parent"><span style="color: #ff0000;">jhoyt1 - Jamie</span></a></span></strong></td></tr></tbody><tbody></tbody></table>

Edited by dcon 2010-01-10 6:40 AM

Thanks.  I've put it into my training blog.

Tommy,

Do you have a rule of thumb for a recovery week (running)? i.e., reduce total distance by 10% or just reduce long run by 10 or 20%?

I usually reduce my total volume by about 50%.  I.e. if I had 15 hours of training this week, and next week is a recovery week then next week would be 8 hours total of training.  I try to keep the same number of workouts at the same time each day through out my training plan.  So, the majority of the reduction in volume usually comes from my long workouts. 

Thanks.  Since I'm only really pushing it right now on the runs and all my running is in zone 2 (my estimated zone 2), I'm thinking I could dial it back a little less. 

Last day in Japan...travelling home for tommorrow.  I am looking forward to my group run on Sunday in 30+ deg weather.  Maybe I can even get an outside ride in on saturday (doesn't happen very often in January where I live).  What's everyone else got planned for the w/e?

January thaw has started!  I hope to do a decent long run Outside on Sunday after my swim class.

I fly to Adelaide tomorrow for the Tour Down Under.... Lance is already there! As well as most of the teams.... Not sure how much I will see since Im working but it will be so good just to be there!

Wow! Have fun at the Tour Down Under.  I was wondering if Lance was going to be there.

Yesterday he announced a ride with fans for Saturday morning.. imagine that will be chaos tomorrow morning... I wont be in the city until after 11 as my flight is tomorrow but will be curious to see how the turnout is...

Apparently its already crazy down there!

Have fun Cat!

I have no major plans for the weekend.  I'm planning to get out for runs today (Fri) and tomorrow.   I would really like to get out for a bike ride tomorrow too, but will only do so if the snow on the roads is clear and it starts to dry up - possible, but also possible to get a little more snow over night.   Have a great weekend everyone!

Dan 

I was suprised by a big snow storm in Ogaki (sp?) this week.  They must have gotten 4 inches in a couple of hours!  So much for running outside on my trip.

I gotta "werk" again tomorrow... then MAYBE a short cold ride Sunday afternoon b4 the first race meeting for the year.  Got a little research to do as well.  Looks like we're quite likely going to host the first para- division at a tri for our locality.  WAY excited about this!!!!

Hopefully I can get back on somewhat of a regular schedule SOON!!!!
Though hopefully I will have a change in job assignment for the better next week... we shall see, please cross your fingers.

How is your training going?

Have you made specific race and training goals?

Keep this in mind when formulating your SMARTER goals:

Specific - your goals should detail what you want to accomplish.
Measurable - put a number to it so you can know when you accomplish it, i.e. run 10'/mile at xyz tri
Attainable - can you accoplish your goal given your level of fitness, time constraints, etc.
Realistic - your goals should be challenging, but still within your reach.
Time-based - your goals should have an end date when it will be accomplished by
Exciting - you should enjoy and look forward to achieving your goals.
Recorded - write down you goals, read them several times a week.

You can't beat a good bike fit.  It is some of the best money you can spend.  I'm also of the opinion that you can't do your own bike fit - no matter how many picutres you take of yourself. 

Hi -- sorry to be absent from the msg board for so long.  I was stuck working all weekend (and it was a long weekend for me).  I didn't get to do my workouts (long bike / long run).   The worst thing is that all that work did nothing for me.  I sacrificed fitness for what?  Frustration... that's what. 

As a beginner -- I have two goals. 
1.)  Complete (and enjoy) a sprint triathlon in the spring in the top 60%
2.)  Complete (and emjoy) an olympic triathlon in late summer / early fall - finish whenever

Should I have some goals beyond this?  I would like to get faster, but I'm not really sure how to do this.  Here are my thoughts:

My current run pace (any distance) is 9:30 min/mile -- I'd like to get that down to 8:30 min/mile, at least for a 5k, by my first tri.  Oddly, I did a 10k race on July 4th and ran it at 8:10.  So can I really set a "race pace" without a race?  My bike pace is a little over 14mph -- I live in a hilly area, so I'm faster on the flats (maybe 17mph).  I would love to average 16mph for 30-40 mile rides.  For the swim, I can keep about a 1:50 per 100m pace over 1,000m.  I'm not going to set any new goals here -- my time is steadily (although slowly) improving through the swim master's group.

I also wanted to lose 16 pounds by the end of April, but that isn't going well.  I can't stay away from the yummy stuff.

How does that sound?

Steven, as a beginner you'll become faster just by doing more swimming, biking and running.  In the beginning consistent training is the key to improving.  You build your fitness (and thus speed) day after day, week after week, month after month, year after year.  Having and sticking to a good consistent training plan will get you to your goal of enjoying your first tri. 

You can set a race pace based on your Heart Rate zones you use in training.  Run a field test in the run and the bike.  Determine your zone 2 heart rate.  This is the zone you will spend most of your training and racing time in.  At the end of the run in a race you may bump up to z3-4.  So, run at z2 and notice your pace.  As you become more fit, your pace  should become faster in z2. 

A 1:50/100m is a good pace for a beginner triathlete. 

Loosing weight will also make you faster.  Less to carry around the course.  This is a tough area of fitness for all of us.