Ironman USA Lake Placid : Official Thread (Page 41)
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I've been just training and taking care of life. I am not sure what my goals will be for the race at this point but I am not fretting over it. I am enjoying training and we'll see where this takes me... My swim is waaaay behind but I am confident if I can start swimming by March or April I'll managed to survive the swim. My biking is coming along quite nice, I am way ahead of previous years with relatively low riding hours. My power is almost back ot its all time high back in July 2009 and it is only February. Right now my 60 min power is around 270w and I am 5 pounds heavier than usual. My run is a bit behind but I am very confident I can get in solid shape with a few months of consistent running. I did a 5K mid December and even when I was averaging like 15mpw the month prior, I was out of shape and heavier than usual I managed a 17min. I know once I start posting 40mpw on a regular basis I'll be back in solid running shape. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() scottgreenstone - 2010-02-01 10:24 AM Okay I need some advice. I understand the Infinit thing for the longer rides. Sould I suplement with just water, Cytomax, or other? Also should I add a recovery drink such as Infinit Recovery or Fluid Recovery? Thanks for the help. Nutrition is something you definitely need to work on in training and in your long endurance events. It’s so different for each individual it’s something you need to figure out for yourself by trial and error. Don’t get me wrong I am not trying to be rude. I am not too familiar with Infinit, but from what I know it can be highly customized to your nutrition needs. I mean it can be your primary carbo and electrolyte all in one. I would think no other liquid nutrition would be used. Just have fresh water in your other bottles. For long ride I use a couple of bottles of Hammer Perpetuem in a 2 scoop mix in 24ozs as my primary carb. A few bottles of fresh water and on hot days a bottle of e-load (electrolyte). With that food, like bananas, fig Newtons, Clif Shot blocks and Gu packs. |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Tasr - thanks. I get the whole thing (kind of) while working out. But is there a need for this recovery stuff I read about? You know, ingest it within 30 minutes of completing a workout. I know many people go with the whole chocolate milk thing, but just wondering about these other "products" |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() scottgreenstone - 2010-02-01 1:36 PM Tasr - thanks. I get the whole thing (kind of) while working out. But is there a need for this recovery stuff I read about? You know, ingest it within 30 minutes of completing a workout. I know many people go with the whole chocolate milk thing, but just wondering about these other "products" Lots of people use them and like them. Lots of people don't. Like all nutrition, you need to try it and see what works best for you. Is there a need? IMO, no. Might it help you recover faster? Possibly. |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() scottgreenstone - 2010-02-01 12:36 PM Tasr - thanks. I get the whole thing (kind of) while working out. But is there a need for this recovery stuff I read about? You know, ingest it within 30 minutes of completing a workout. I know many people go with the whole chocolate milk thing, but just wondering about these other "products" You don't need a recovery drink; you need food around 30 min post training as this is the window in which the fuel consumed will be used by your muscles to kick off the recovery process and make it shorter. The available evidence suggests to consume carbs (CHO) and some protein within 30 min and then every 2-2.5 hrs depending on how hard/long your session was and your specific needs (weight, calorie intake, etc). In general you should consume around 3:1 to 4:1 CHO to protein, around 1 gr per Kg of body mass and you can get this from foods like chocolate milk, soy milk, protein shake, a bar and sports drink, fruit and nuts, P&J sandwich, bagel with cream cheese or nutella, etc. After hard/long session high glycemic index foods are best. Recovery drinks can be convenient on the go as you just prepare it and drink it without having to worry about what to eat, but the downside is that those can be more expensive. In the end try what works for you PS. I use endurox when I am on the go for recover but when at home I usually eat real food as post-training meal and only eat/drink those after very intense 1 hr session or workouts longer than 2hr, for anything shorter/easier I just drink some fruit juice and might eat like half a cup of mixed nuts and dried fruit or if it was really easy training then nothing but some juice/water |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() scottgreenstone - 2010-02-01 1:36 PM Tasr - thanks. I get the whole thing (kind of) while working out. But is there a need for this recovery stuff I read about? You know, ingest it within 30 minutes of completing a workout. I know many people go with the whole chocolate milk thing, but just wondering about these other "products" Oh yeah the recovery...... I think the 30 minutes thing you’re talking about is your body is still burning fuel. So getting some good nutrition in can help boost and maintain your energy levels. That will only help in your recovery. I normal just eat a good low fat meal or a milk protein drink after. When it’s hot out and I am really hit my electrolytes hard I may use Hammer Recoverite, but not too often. If I am away from a meal right after a workout I have something like fruit; apples, bananas or maybe even a protein bar. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Great explanation Jorge! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tasr - 2010-02-01 10:14 AM Yep imo doing hills training is really going to help at LP. I'm, the first one who would argue that for any course, training hills is a real plus and will make you stronger, BUT, you also need to try and get in long efforst at a steady pace. The thing with hills is is causes power/HR spikes and valleys, which again, is terrific training, but it's also beneficial to be able go and do a steady paced ride long ride with fewer variations in power/HR. Of course, this can be tough depending on where you live. I would make maybe every third long ride on a flat course, like the IMAZ course, just to get 5 hours of my HR smack dab in the middle of my planned race effort HR. Edited by bryancd 2010-02-01 1:31 PM |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Thanks all - that makes much more sense. Plus I prefer solid foods over liquids - so chocolate milk and pbj sounds great. but now I am hungry again. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() bryancd - 2010-02-01 2:30 PM tasr - 2010-02-01 10:14 AM Yep imo doing hills training is really going to help at LP. I'm, the first one who would argue that for any course, training hills is a real plus and will make you stronger, BUT, you also need to try and get in long efforst at a steady pace. The thing with hills is is causes power/HR spikes and valleys, which again, is terrific training, but it's also beneficial to be able go and do a steady paced ride long ride with fewer variations in power/HR. Of course, this can be tough depending on where you live. I would make maybe every third long ride on a flat course, like the IMAZ course, just to get 5 hours of my HR smack dab in the middle of my planned race effort HR. Kind of like this?
Or are you talking about flat stuff?
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tasr - 2010-02-01 1:40 PM bryancd - 2010-02-01 2:30 PM tasr - 2010-02-01 10:14 AM Yep imo doing hills training is really going to help at LP. I'm, the first one who would argue that for any course, training hills is a real plus and will make you stronger, BUT, you also need to try and get in long efforst at a steady pace. The thing with hills is is causes power/HR spikes and valleys, which again, is terrific training, but it's also beneficial to be able go and do a steady paced ride long ride with fewer variations in power/HR. Of course, this can be tough depending on where you live. I would make maybe every third long ride on a flat course, like the IMAZ course, just to get 5 hours of my HR smack dab in the middle of my planned race effort HR. Kind of like this?
Or are you talking about flat stuff?
That's a good question. For where I live, I can do long rides of 80-100 miiles with 4000-5000 feet of climbing. That would be "hilly" here. A flat ride like the IMAZ course is literally 1200 feet of climbing over 112 miles. I think any ride where you can get down on the bars for a few hours uninterrupted and you can hold a steady HR/power is "flat". |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() bryancd - 2010-02-01 2:52 PM tasr - 2010-02-01 1:40 PM That's a good question. For where I live, I can do long rides of 80-100 miiles with 4000-5000 feet of climbing. That would be "hilly" here. A flat ride like the IMAZ course is literally 1200 feet of climbing over 112 miles. I think any ride where you can get down on the bars for a few hours uninterrupted and you can hold a steady HR/power is "flat".bryancd - 2010-02-01 2:30 PM tasr - 2010-02-01 10:14 AM Yep imo doing hills training is really going to help at LP. I'm, the first one who would argue that for any course, training hills is a real plus and will make you stronger, BUT, you also need to try and get in long efforst at a steady pace. The thing with hills is is causes power/HR spikes and valleys, which again, is terrific training, but it's also beneficial to be able go and do a steady paced ride long ride with fewer variations in power/HR. Of course, this can be tough depending on where you live. I would make maybe every third long ride on a flat course, like the IMAZ course, just to get 5 hours of my HR smack dab in the middle of my planned race effort HR. Kind of like this?
Or are you talking about flat stuff?
http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch
Edited by tasr 2010-02-01 2:23 PM |
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![]() tasr - 2010-02-01 11:19 AM Dream Chaser - 2010-02-01 10:28 AM 173 Days People! Crunch Time! Minus a 3-week Taper, and the fact that 95% of all the work will be done in Feb, March, Apr, May & June ... we really only have 5 months of Training Left!! FIVE MONTHS TO TRAIN FOR 140.6 MILES. Let's Get To It!! You're not going to freak out again, are you? ![]() NOPE. I'm just going to train like an animal. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Dream Chaser - 2010-02-01 4:16 PM tasr - 2010-02-01 11:19 AM Dream Chaser - 2010-02-01 10:28 AM 173 Days People! Crunch Time! Minus a 3-week Taper, and the fact that 95% of all the work will be done in Feb, March, Apr, May & June ... we really only have 5 months of Training Left!! FIVE MONTHS TO TRAIN FOR 140.6 MILES. Let's Get To It!! You're not going to freak out again, are you? ![]() NOPE. I'm just going to train like an animal. Get er done, Dream chaser! http://www.youtube.com/watch?v=OtAUsVXB9OU |
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![]() Get er done, Dream chaser! http://www.youtube.com/watch?v=OtAUsVXB9OU[/QUOTE] The GIT R DONE guy is pretty funny. BUT MY FAVORITE IS THE HTFU GUY!!! http://www.youtube.com/watch?v=1EY7lYRneHc (If you don't like curse words, don't hit this link!!) Edited by Dream Chaser 2010-02-01 5:43 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tasr - 2010-02-01 2:23 PM And for you entertainment pleasure. http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch
NEVER underestimate the power of ABBA. ![]() |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() bryancd - 2010-02-01 7:02 PM tasr - 2010-02-01 2:23 PM And for you entertainment pleasure. NEVER underestimate the power of ABBA. http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch
![]() I think I am drawing inspiration from that song. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tasr - 2010-02-01 6:45 PM bryancd - 2010-02-01 7:02 PM tasr - 2010-02-01 2:23 PM And for you entertainment pleasure. NEVER underestimate the power of ABBA. http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch
![]() I think I am drawing inspiration from that song. Napolean did surrender...but not you! |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Stacy has the ABBA's greatest hits CD. I'll have to throw it on my ipod and see what happens. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OMG, I never knew they were singing "Waterloo"! tasr - 2010-02-01 3:23 PM
http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() In a single workout session, what is your longest distance for each sport???I'm following BT and I've only swam 3,000 yards in a shot once, been on the bike for 2 hours at most and run 9 miles.... I'm swimming longer than some fellow LP folks (although I'd prefer swim workouts to be over 3,000 yards allll the time), but I know some folks running 16 miles already... thoughts? |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() WittyCityGirl - 2010-02-01 10:04 PM In a single workout session, what is your longest distance for each sport???I'm following BT and I've only swam 3,000 yards in a shot once, been on the bike for 2 hours at most and run 9 miles.... I'm swimming longer than some fellow LP folks (although I'd prefer swim workouts to be over 3,000 yards allll the time), but I know some folks running 16 miles already... thoughts? Swim Bike (CT ride) Run
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() WittyCityGirl - 2010-02-01 10:04 PMIn a single workout session, what is your longest distance for each sport???I'm following BT and I've only swam 3,000 yards in a shot once, been on the bike for 2 hours at most and run 9 miles.... I'm swimming longer than some fellow LP folks (although I'd prefer swim workouts to be over 3,000 yards allll the time), but I know some folks running 16 miles already... thoughts? If you felt it was a plan that works for you & you trusted, just stick with it and don't worry about what everyone else is doing. Not criticizing you at all, just telling you what it took me awhile to learn. Distance is only one part of the equation. I might be riding less than most people, but my 1 hour-90 min. trainer rides I'm working pretty hard for most of it. Someone else might be riding 2 hours and just easy pedaling. You just don't know. It is a long 6 months to come, so as long as you are being consistent with your workouts now, you will have a fantastic race. Slack now and it will bite you in the a$$! ![]() |
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![]() WittyCityGirl - 2010-02-01 10:04 PM In a single workout session, what is your longest distance for each sport???I'm following BT and I've only swam 3,000 yards in a shot once, been on the bike for 2 hours at most and run 9 miles.... I'm swimming longer than some fellow LP folks (although I'd prefer swim workouts to be over 3,000 yards allll the time), but I know some folks running 16 miles already... thoughts? I think it depends on your limiters, too. A little more focus and time should go into your limiters. As you mentioned, I don't like the Swim plans on any HIM or IM Plan that I've seen yet. I'm not convinced, and from my short experience, 100m and 200m sets help prepare for an Endurance Swim, and short sets in the BT Intmd HIM Plan did not help me get faster at the 1.2 mile, HIM swim. I would also think, with Swimming being so Low Impact Plan would have you in the Pool A lot More. And not to mention the fact that Swimming is Excellent Recovery for Running and Biking. Sure Swimming is only a small percentage of overall Time and Distance for a HIM or IM, but it's the first Discipline and directly sets you up for the Bike and Run. If you're Swimming is not up to par, if you come out of the water fatigued, you are going to have a sub-par Bike and Run. I think the Swim is grossly underated and undertrained in all the Training Plans I've seen. And could you imagine Training the Bike and Run by stopping every four or five minutes, 10 X an hour. It just doesn't make sense, to me? Like Intervals, Strides and Tempo work has a place in Run and Bike training, so does Speedwork in the Pool; but it seems like 75% of the Swim sessions in many plans are Speed and short sets with minimal Long Swims. I think it should be the opposite. For me, it's also a PIA to get to the pool, so if I'm there I'm gonna stay longer than 20 or 30 minutes. My plan is to swim 2.4 miles at a clip at least once a week from March on out. It's on the discipline, where if you keep good form, you can Swim further than the total Ironman distance, Recover fine, and actually promote Active Recovery in your legs!! I want to come out of the water on Race Day feeling perfectly fine and r100% refreshed and ready to hit the Bike. Getting back to your post, I'm sure your plan will Ramp Up the closer we get to July. As far as Biking and Running goes, I think the BT plans look pretty Spot On. |
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Cycling Guru ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Looky looky! I'm back! So far? 12 mile run. 1300 yard swim session. No bike. I'm giving myself until the end of the month to get my heart condition under control and if that doesn't happen then I will be dropping out of LP. Even if I don't and still get to race? It is going to be a race to experience an IM again and simply finish. I will be in NO shape to race and put up a decent time. And forget about a bike beer challenge ....... I'm totally out of that. |
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