BHannahs's Group - FULL! (Page 4)

On the go repair kit for your bike

Here is my list:
Spare tube
Tire levers
Patch kit
Bike multi-tool
CO2 inflator

 So what do you carry? Anything you would add or change.

Good list!  I have a bike bottle that I keep in my rear rack with flat supplies.  I also have a small under the seat pack - the contents:

bottle:  CO2 inflator, two cartridges, spare tube, levers

pack:  multi tool, spare tube, flat cardboard with duct tape winding around it (if there's a repair that I can't make with a multi tool and duct tape, I will need to call someone to rescue me  )

I really don't bother with patching - I just replace the tube if I flat (although I may try it to patch a tube if I ever go through both spares and flat again).  I keep the tape in case something comes loose and I need something to hold it in place temporarily until I get to safety.  The only time I have used it (knock on wood) was when I was doing a century ride and forgot the rubber bands that hold my aero bottle on my bike.  I tore the tape into strips and affixed the bottle to my aerobars - believe it or not, it held.

By the way, I have a pattern of forgetting the rubber bands.  I forgot them once on a race day and ended up using the strap from a spare pair of goggles to hold the bottle on - that worked well, too. 

Zip ties are a really good idea, too.  I think I am going to add those.  And, by the way, I love your signature line, Dave!

I've gone through several iterations of schedules, and I tend to fall easily into patterns (get set in my ways).  I always used to take a rest day every week (Mondays), which worked out really well at the time.  A couple of months ago, I felt myself slipping, so I pretty much eliminated the rest day - I figure that something will come up with work or home that will 'force' me to take a day off.  I have been pretty fortunate over the last couple of months and have been able to stay at 7 days/week most of the time.   Two days per week are swim days, so this kind of acts as an active recovery day.  I don't feel that my body gets taxed as much from swimming, and I don't bike or run on consecutive days, so I feel that I get adequate recovery. 

I never used to take recovery weeks intentionally (periodization).  However, I followed a structured IM plan that provided for three hard weeks (build weeks) and one rest/recovery week.  I found that to be really effective, and have since incorporated it into my regular routine.  Right now, I am in the third week of building, and I plan to take next week a little easier.  Not only does a lighter week allow my body to recover, but it also allows me a mental break as well, and gives me some time to catch up on other things that I have been neglecting.

Rest is different for everyone, and you need to tweak and adapt your plans and schedules to find something that works for you.  If you find yourself feeling drained, it's good to take a day off or ligten up for a week.  Personally, I think that the most effective schedule or plan is the one that you can stick to and do consistently.  I always suffer the most and get the most out of shape when I get out of being consistent. 

Do any of you do running only events? There is a 5K coming up next weekend I might do it just for fun.

Running a stand alone 5k or 10k can be a lot of fun and a good way to get a baseline for your speed.  In training terms, you can think of it as a tempo run.   

Kathy:  What goals are you trying to achieve with your diet?  Gaining weight, losing weight, building muscle?  Where do you think you are deficient?   If you give us a little more information, maybe everyone will have some ideas for what you can add or subtract, but as a general diet, I think what you are doing sounds pretty healthy.

Some really good input from Dave and Adam!  Anyone else have ideas for Kathy?

I found this website to have some great tools and resources regarding nutrition.

http://www.livestrong.com/

PS Finally got the run in that I missed yesterday.