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Newbz'z summer mentor group is FULL!!!! (Page 41)
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 2010-05-13 8:48 PM in reply to: #2857876 |
Master  3486     Fort Wayne |  Subject: RE: Newbz'z summer mentor group is FULL!!!!nc452010 - 2010-05-13 9:13 PM No idea on HOW to eat, leading up. My plan is to not over-think it. I'll have a big lunch on Sat.....and eat light meals (a few) Sat. afternoon........then do very light meals (cereal, AM.....maybe toast/jelly about 12:00 Sat.). Start hydrating Sat., after I get off the bike....and just not let myself get thirsty. Same thing, Sun. AM. OK? Thanks! jeff I am in the same place kind of. When it comes to my Oly on June 12 I am not going to have a clue how to stay fueled up during the race. I am not worried about the pre-race meal and hydration because I have a cast iron stomach and very little EVER bothers me. Any suggestions on fueling? Edited by DirkP 2010-05-13 8:49 PM |
| 2010-05-13 8:54 PM in reply to: #2770346 |
Master 3486 Fort Wayne | Subject: RE: Newbz'z summer mentor group is FULL!!!! I had a really tough swim workout tonight. I did 5x250 at 3:40 on 20 second rests. I was dying at the end of the 4th set and pretty much knew there was no way I could finish the last one on time. I actually ended my last set at about 3:45, so I wasn't to far off. I was suckin some serious wind after that though. I had planned on doing another moderate to hard 250 with fins after the main set but that wasn't going to be happening tonight. I also had a slow recovery 5k about an hour and a half or so later. It was a nice easy pace and I am sure it is helping my legs recover form the race last Saturday. |
| 2010-05-13 9:15 PM in reply to: #2857909 |
Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! DirkP - 2010-05-13 9:48 PM nc452010 - 2010-05-13 9:13 PM No idea on HOW to eat, leading up. My plan is to not over-think it. I'll have a big lunch on Sat.....and eat light meals (a few) Sat. afternoon........then do very light meals (cereal, AM.....maybe toast/jelly about 12:00 Sat.). Start hydrating Sat., after I get off the bike....and just not let myself get thirsty. Same thing, Sun. AM. OK? Thanks! jeff I am in the same place kind of. When it comes to my Oly on June 12 I am not going to have a clue how to stay fueled up during the race. I am not worried about the pre-race meal and hydration because I have a cast iron stomach and very little EVER bothers me. Any suggestions on fueling? Most people don't require too much fuel for an oly. Typical suggestions are one gel 15-30mins prior to start, gel at start of bike, maybe one more gel before end of bike. You could probably get by with just water. For an oly I would worry more about fueling and resting properly the days leading up to the race. If you can do that, then your body shouldn't need much else. Just let it rip. I guess it depends on how much time you are spending on the bike since you are a pretty good runner. |
| 2010-05-13 9:16 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! I got in another 24mile ride today. I was a high end Z2 ride for the most part. I could feel my legs were still tired from the ride and long run yesterday. The name of tomorrow's long ride is "50 or bust". |
| 2010-05-13 9:19 PM in reply to: #2770346 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! For fueling for a sprint...I think you shouldn't need to change that much compared to what you eat during training. How long do you expect to take to complete the race. If it's 90 minutes or less, then you don't really need to fuel up more than you normally do. You may need some nutrition on the course...like a gel or some sports drink. But it shouldn't be too different from a 60-90 minute training session you normally do. |
| 2010-05-13 9:55 PM in reply to: #2770346 |
Expert 2852 Pfafftown, NC | Subject: RE: Newbz'z summer mentor group is FULL!!!! Cast iron, here, too! It's a really short sprint. Basically, it's a "trainer" tri (that's how I'm looking at it - 200/10mi./5K). I "plan" to finish in under 1:15.....and that's because the roads aren't blocked in any way. It's a residential neighborhood on city streets that sees a LOT of traffic. I'm a little surprised they're using these streets, honestly. If I can avg. 15mph (knowing I have to slow down at all intersections....and it's a 3 lap loop), I'll be OK. I honestly don't put too much thought into the bike ride. I'm more interested in how I do coming out of T2. I won't take any gels/etc....and will only drink water. Should be fun. jeff |
| 2010-05-13 10:08 PM in reply to: #2770346 |
Extreme Veteran 330 Addison | Subject: RE: Newbz'z summer mentor group is FULL!!!! Nice training everyone and congrats to those who raced last wknd! I did a 40 mile bike on Saturday and on Sunday I was supposed to go sky diving but the weather was not cooperating with me  Anyhoo, felt like crud Sun-Tues and finally got a nice trail run in yesterday and got a serious booty kicking on bike hill repeats tonight. Ouch. Plan is to make it to master's swim tomorrow and then my best friend is getting married this weekend. I'm bringing my running shoes to maybe squeeze in a quick run but we'll see. Is it bad that I am slightly irritated that I won't really be able to train b/c of her wedding this weekend? I feel like a terrible person. I'm just getting frustrated w/my training overall, I had decent 3 wks and then this wk has been kinda craptastic training wise. Oh well. Hope everyone has a great Friday tomorrow! |
| 2010-05-13 10:13 PM in reply to: #2857876 |
Extreme Veteran 330 Addison | Subject: RE: Newbz'z summer mentor group is FULL!!!! nc452010 - 2010-05-13 8:13 PM Great work, everyone... Hey...my 1st mini-sprint ever is Sunday. It's a 2:30 start (weird, I know). Nothing new, this week, except I added some more runs (runs, not necessarily volume....only a little volume). In other words, I'm not doing much differently. I'm looking at the mini as a good training session and a learning exercise. My log is current. I've had 2X2mi. runs; 1X4mi. run; 1X5mi. run (this evening); 2X1,200yds in the pool. My plan is to do another 1,200yds in the pool, tomorrow AM; 20mi. on the bike, tomorrow evening (still building base, so it'll be really easy miles); and do a 10mi. ride, Saturday morning. From that point forward, I'll rest by the pool and stay off my legs until the race. No idea on HOW to eat, leading up. My plan is to not over-think it. I'll have a big lunch on Sat.....and eat light meals (a few) Sat. afternoon........then do very light meals (cereal, AM.....maybe toast/jelly about 12:00 Sat.). Start hydrating Sat., after I get off the bike....and just not let myself get thirsty. Same thing, Sun. AM. Sounds like a lot OF thinking....but it seems pretty elementary. OK? Thanks! jeff My best advice is to not to eat what I eat! I have a terrible diet and I know it. I could loose 10-15 lbs if didn't eat crap all the time. My tag line is one of my team mates making fun of my "training/taper". *sigh* That is another thing I need to really work on is my diet.  |
| 2010-05-13 10:17 PM in reply to: #2770346 |
Expert 2852 Pfafftown, NC | Subject: RE: Newbz'z summer mentor group is FULL!!!! Have fun at your wedding (you're attending). My brother turns 50, Sat....and I can't celebrate with him (and still feel good on Sun.). My fault, for the timing. I messed up! |
| 2010-05-13 10:19 PM in reply to: #2770346 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! I wouldn't feel bad. My best friend is getting married in September. The week before my century ride...and right in the middle of my marathon training. The wedding is saturday evening...and I fully plan to be getting in a 50-70 mile long ride that morning. Kinda doubt I'll get in a LR the day after the wedding...but I'm bringing my shoes just in case. |
| 2010-05-13 10:21 PM in reply to: #2858000 |
Champion 7233 | Subject: RE: Newbz'z summer mentor group is FULL!!!! normal food leading up to it, assuming nothing will bother you the next day. race day, gel 20-30 min before start, if you are going to be on course 2:30 or less, maybe 150 total during the bike. if over 2:30, maybe 150-200 on the bike, 100 on the run (sports drink at aid stations. i typically skip or just dump water over my head at the first two aid stations on the run of ANY distance, then start taking stuff in. in an oly, nothing outside of hte middle two-three aid stations. |
| 2010-05-13 10:23 PM in reply to: #2770346 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! LOL...my diet is pretty bad too. I eat basically whatever I want. Luckily I train hard...so I think I burn it all off...but I could stand to lose another 10 pounds. But I really don't want to. I love to eat...even when I'm not hungry. But for races...I do try to tighten up the diet a day or two before...otherwise my idea of carbo loading would give most people a heart attack. |
| 2010-05-14 12:30 AM in reply to: #2858017 |
Expert 1151 Las Vegas, NV | Subject: RE: Newbz'z summer mentor group is FULL!!!! tnguyen1 - 2010-05-13 10:08 PM Nice training everyone and congrats to those who raced last wknd! I did a 40 mile bike on Saturday and on Sunday I was supposed to go sky diving but the weather was not cooperating with me Anyhoo, felt like crud Sun-Tues and finally got a nice trail run in yesterday and got a serious booty kicking on bike hill repeats tonight. Ouch. Plan is to make it to master's swim tomorrow and then my best friend is getting married this weekend. I'm bringing my running shoes to maybe squeeze in a quick run but we'll see. Is it bad that I am slightly irritated that I won't really be able to train b/c of her wedding this weekend? I feel like a terrible person. I'm just getting frustrated w/my training overall, I had decent 3 wks and then this wk has been kinda craptastic training wise. Oh well. Hope everyone has a great Friday tomorrow!Don't feel terrible, everyone's life gets in the way of training sometimes and it can be frustrating to not get in the workouts you want to because you're off your normal routine. Just enjoy your friend's wedding and know you have some awesome training weeks ahead of you. If it makes you feel any better, I got slightly annoyed that husband was not home in time to watch my 2 youngest kids so I could lap swim during my older son's swim lesson (this is kinda my routine). Then I felt like a really bad selfish mom for being annoyed that I had to take all the kids to the pool. But that was suppose to be my time! So by the time we got to the pool, I was over it and just enjoyed the time with the kids and made up for it early the next morning. No sense in feeling bad. Edited by jpbis26 2010-05-14 12:37 AM |
| 2010-05-14 6:25 AM in reply to: #2856170 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! newbz - 2010-05-13 6:28 PM for both of the shorter rides, i would recomend changing it up a bit. for the 3x20 min type work, mix that up, some of the rides do 5-6x 5 min, but make them harder (same short rest). what you are doing right now is in effect pulling the LT up from a slightly slower than LT workout, whereas the intervals that are a bit shorter but a bit harder will push it up from below, and help you build a better all around balanced plan. for the shorter ride, a mix of what you are doing, and something like 10x2 min on, 1-2 min off would help a lot. hammer those shorter ones. David, thanks for the suggestions. I will start doing them next week. If you do not mind me asking, what do you mean exactly by pushing up the LT from below, or pulling from above? |
| 2010-05-14 6:30 AM in reply to: #2858023 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! tnguyen1 - 2010-05-14 6:13 AM My best advice is to not to eat what I eat! I have a terrible diet and I know it. I could loose 10-15 lbs if didn't eat crap all the time. My tag line is one of my team mates making fun of my "training/taper". *sigh* That is another thing I need to really work on is my diet. Tania, Turkey has a wonderful cuisine, especially wonderful deserts. If I cannot even eat those, what am I training for? After all, we are triathletes, we need to be able to eat junk  |
| 2010-05-14 6:32 AM in reply to: #2858017 |
Pro 3804 Seacoast, NH! | Subject: RE: Newbz'z summer mentor group is FULL!!!! tnguyen1 - 2010-05-13 11:08 PM Nice training everyone and congrats to those who raced last wknd! I did a 40 mile bike on Saturday and on Sunday I was supposed to go sky diving but the weather was not cooperating with me Anyhoo, felt like crud Sun-Tues and finally got a nice trail run in yesterday and got a serious booty kicking on bike hill repeats tonight. Ouch. Plan is to make it to master's swim tomorrow and then my best friend is getting married this weekend. I'm bringing my running shoes to maybe squeeze in a quick run but we'll see. Is it bad that I am slightly irritated that I won't really be able to train b/c of her wedding this weekend? I feel like a terrible person. I'm just getting frustrated w/my training overall, I had decent 3 wks and then this wk has been kinda craptastic training wise. Oh well. Hope everyone has a great Friday tomorrow!I feel ya here. I had to skip three days in a row this week because of a chest cold. Nothing makes me more bad than not being in control of my workout schedule. Carl, I am looking for that book also. Have a gift card to barnes and noble, so I may go pick it up this weekend. Jeff, good luck on your race this weekend. You'll do awesome. Don't go out like a tornado on the swim, just do your race and you'll have a blast. Got my wheel cover from wheelbuilder last night. Took me about ten minutes to put it on...that was after about 20 minutes of taking off my old conti 4000 and putting a new one on. Took an act of God to make that happen without pinching the tube. The cover is pretty cool. And now that I got screwed by the guy on those wheels (yeah, I cancelled the payment, set up a claim), I have to look for a front again. So if any of you guys see a good deal out there, let me know! I'm heading up to VT this weekend for my bros. 21st birthday bash. Should be a nightmare, but lots of fun. Have a good weekend and happy training. I'll be biking the green mountains. On a side note....who has seen the cover of Triathlete mag. this month? Sweet sassy mollassy. |
| 2010-05-14 6:33 AM in reply to: #2858197 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! RogerWilco - 2010-05-14 7:25 AM newbz - 2010-05-13 6:28 PM for both of the shorter rides, i would recomend changing it up a bit. for the 3x20 min type work, mix that up, some of the rides do 5-6x 5 min, but make them harder (same short rest). what you are doing right now is in effect pulling the LT up from a slightly slower than LT workout, whereas the intervals that are a bit shorter but a bit harder will push it up from below, and help you build a better all around balanced plan. for the shorter ride, a mix of what you are doing, and something like 10x2 min on, 1-2 min off would help a lot. hammer those shorter ones. David, thanks for the suggestions. I will start doing them next week. If you do not mind me asking, what do you mean exactly by pushing up the LT from below, or pulling from above? I think he means having the intervals make you spend more time AT LT directly raising it rather than spending a shorter amount of time well above LT and having LT increase as a product. |
| 2010-05-14 9:37 AM in reply to: #2770346 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! Today, the life guard at the pool recorded my swimming again. I also posted this to Tri Talk, but I'm putting the link here for your comments. The effort is long distance effort. Here is my swimming Life guards' comments for improvement: 1) I should pull faster after the vertical forearm phase. 2) It seldom occurs now but I still cross my midline with my stroke. I should correct it. 3) I should work on high elbow recovery. With 2 and 3 I have no issues. But I'm not sure if I should really pull faster. What would you say? I will try a "regular" 100 and "fast pulling" 100 next time and compare times. |
| 2010-05-14 10:52 AM in reply to: #2858667 |
Pro 3804 Seacoast, NH! | Subject: RE: Newbz'z summer mentor group is FULL!!!! RogerWilco - 2010-05-14 10:37 AM Today, the life guard at the pool recorded my swimming again. I also posted this to Tri Talk, but I'm putting the link here for your comments. The effort is long distance effort. Here is my swimming Life guards' comments for improvement: 1) I should pull faster after the vertical forearm phase. 2) It seldom occurs now but I still cross my midline with my stroke. I should correct it. 3) I should work on high elbow recovery. With 2 and 3 I have no issues. But I'm not sure if I should really pull faster. What would you say? I will try a "regular" 100 and "fast pulling" 100 next time and compare times. Wilco, I'm not sure what the "vertical forearm phase" is. Explain that one to me. I'll check out your vid. tonight. Damn government always spoilling my internet time. |
| 2010-05-14 12:07 PM in reply to: #2858667 |
| Subject: RE: Newbz'z summer mentor group is FULL!!!! RogerWilco - 2010-05-14 5:37 AM Today, the life guard at the pool recorded my swimming again. I also posted this to Tri Talk, but I'm putting the link here for your comments. The effort is long distance effort. Here is my swimming Life guards' comments for improvement: 1) I should pull faster after the vertical forearm phase. 2) It seldom occurs now but I still cross my midline with my stroke. I should correct it. 3) I should work on high elbow recovery. With 2 and 3 I have no issues. But I'm not sure if I should really pull faster. What would you say? I will try a "regular" 100 and "fast pulling" 100 next time and compare times. You actually look pretty good to me. I have the midline problem as well, and also need to work on higher elbows. I'm not a swimming expert, but it looks like your turnover was a bit fast. Especially the last length. Looks like you could benefit from a longer glide with the non working hand staying out a hair longer. It may not make you faster...but I think it would make you more efficient. Again...I'm not the expert...just the first thing that popped to my mind. |
| 2010-05-14 12:34 PM in reply to: #2858667 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! RogerWilco - 2010-05-14 10:37 AM Today, the life guard at the pool recorded my swimming again. I also posted this to Tri Talk, but I'm putting the link here for your comments. The effort is long distance effort. Here is my swimming Life guards' comments for improvement: 1) I should pull faster after the vertical forearm phase. 2) It seldom occurs now but I still cross my midline with my stroke. I should correct it. 3) I should work on high elbow recovery. With 2 and 3 I have no issues. But I'm not sure if I should really pull faster. What would you say? I will try a "regular" 100 and "fast pulling" 100 next time and compare times. Your stroke looks pretty good. I am also guilty of crossing the midline sometimes in my stroke. What I notice in your stroke: When your hands enter the water, it looks like you are bending your arms and letting your hands enter directly in front of your head. What I would suggest: Extend further in the water. Extend as far as you can. Proper extension makes you more aerodynamic and gets the most power out of your stroke. How to do this: Let your hands enter almost in front of your shoulders and rotate into the stroke. The initial push should come from your hips, then your shoulders. Let your body act like a corkscrew, and as you rotate your arm will end up in front of you. When I have bouts of crossing the midline or my hands entering too far to the middle, I get shoulder or elbow pain. Might help: http://www.goswim.tv/entries/5899/freestyle---hand-entry---sub-for-pic-of-the-week.html If you have poor shoulder flexibility then this might help: http://www.goswim.tv/entries/5901/freestyle---bent-arm-extension.html |
| 2010-05-14 12:37 PM in reply to: #2770346 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! I just got back from "50 or bust". The verdict is in. 50.01miles in 2:51:45. My AVHR was 144. That is my longest ride to date. I must admit that my legs are completely dead. I was riding into a strong headwind for at LEAST half of that ride. The ride was two loops with a headwind for the first part. The headwind cooked my legs both times. My HR was higher than Z2 for more than half of the second loop. It was either go hard or get blown over. |
| 2010-05-14 12:47 PM in reply to: #2859258 |
Pro 3804 Seacoast, NH! | Subject: RE: Newbz'z summer mentor group is FULL!!!! carlwithac - 2010-05-14 1:37 PM I just got back from "50 or bust". The verdict is in. 50.01miles in 2:51:45. My AVHR was 144. That is my longest ride to date. I must admit that my legs are completely dead. I was riding into a strong headwind for at LEAST half of that ride. The ride was two loops with a headwind for the first part. The headwind cooked my legs both times. My HR was higher than Z2 for more than half of the second loop. It was either go hard or get blown over. Nice work dude. Can someone school me on cassettes??? I need to buy one. So if a cassette is a shimano ultegra cs6600 12-25 10 spd, what do all those numbers mean and can I use any chain, or does it have to be compatable somehow? |
| 2010-05-14 1:01 PM in reply to: #2859294 |
| Expert 950 Ann Arbor | Subject: RE: Newbz'z summer mentor group is FULL!!!! jgerbodegrant - 2010-05-14 1:47 PM carlwithac - 2010-05-14 1:37 PM I just got back from "50 or bust". The verdict is in. 50.01miles in 2:51:45. My AVHR was 144. That is my longest ride to date. I must admit that my legs are completely dead. I was riding into a strong headwind for at LEAST half of that ride. The ride was two loops with a headwind for the first part. The headwind cooked my legs both times. My HR was higher than Z2 for more than half of the second loop. It was either go hard or get blown over. Nice work dude. Can someone school me on cassettes??? I need to buy one. So if a cassette is a shimano ultegra cs6600 12-25 10 spd, what do all those numbers mean and can I use any chain, or does it have to be compatable somehow? What cassette are you riding now? sheldonbrown.com has some pretty good explanationas on compatibility. From what I understand, 10 and 9 speed cassettes are cross compatible on 9/10 speed drivetrains. 12-25 means that on the biggest cog there are 25 teeth and on the smallest there are 12 teeth. The more teeth on the biggest cog means that it is better for climbing, etc. When switching to a new cassette you might need to adjust your rear derailleur a little. You also might need to short/lengthen your chain. However, to do this you need a chain break tool(easy to use if you are careful and one costs a couple dollars). A way to test chain length is to break(disconnect) the chain and string it from the largest chainring to the largest rear cog without running it through any derailleurs. The chain should be able to wrap around both with having slack. Remove/add links accordingly. Sheldon Brown's site has more information on this along with helpful pictures. Oh, you will also need a chain whip and rear cassette socket to remove the cassette if you don't already have them. |
| 2010-05-14 3:20 PM in reply to: #2770346 |
Expert 2852 Pfafftown, NC | Subject: RE: Newbz'z summer mentor group is FULL!!!! Bad news - Good news. Bad news - My mini-sprint got cancelled for Sunday. They called and told me they only had NINE people signed up......lol. Can you believe that? A "trainer" tri....for $20...and NINE people take (or would have) advantage of it? I'm gonna get a big 'ol HTFU sticker for my truck. |
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