TriAya's Group: SHUT like dog on steak, sorry! (Page 42)

INDEX

1. Intros/Plans, Running Shoe Tips

2. Rest/Recovery, Base intro, Adding Friends, Erin/Renee Intro, Diet Improvement, Run/Walk

3. Bike Purchase/Fit, Run/Walk Diet Improvement

4. Swim Form, First Tri Story (Beth, Shawn, Yanti)

5. Swim Form

7. Freestyle Errors, Mental Training intro

8. Base Building, Swim Guidelines

9. Weight Loss, Swim Video Links, Base Links

11. Tri Race Links, Injuries, Sleep & Weight Loss

12. Pool Etiquette

15. Injury, Wetsuits
16. Swim form (halfway down, from Beth)
17. Saddle pain
18. Mary + tri training; back-to-back workouts; mileage v. time
19. Tapering/plan adjustment
20. Half mary/HIM running; kicking; antibiotics; bike boredom

22. Swimming—head position
23. Spinning® Class Tips, cadence/RPM (BT article link)

25. Clipping in/out, cadence, HIM training, running over plan

27. Awesome SWIM links
28. Pedal stroke drills; hillbilly remedies

30. Index 1-15
31. Travel after race

33. Aero on a Spinner®; swim Qs—distance, catch-up, cap
34. Swim answers & drills

Okay, I PROMISE I'll be catching up to posts and inserting good cheer and so forth--time to get this party started again!

Same old, same old as everyone else--very busy, tired, lack of motivation, etc., etc. [any standard excuse will do, it's probably true] 

Erin on NUTRITION around workouts and races

Very timely question, Erin (nice, only took me a week to reply)--lots of good stuff came up in the nutrition chat with Coach Marni last night.

This is just my own random thought, although well-backed up by a lot of good IMers! Don't get your nutrition dialed in TOO closely--you'll see some general guidelines below and they're good for starters. There is some benefit to being a garbage can--that is, being able to eat different kinds of things on workout and race days at different times so that you can handle whatever unexpected things might happen on a race day.

But again--don't eat Mexican food, hot wings, pizza and cake the day before a half-marathon.

Try a 200-300 calorie breakfast/meal 2 hrs before a race; carbs and a bit of protein. Anything else, take during the race. For a long workout (90+ min), 100-200 calorie snack before, a gel or equivalent maybe every 45 min. during. EXTREMELY important to get in the 4:1 carbs/protein snack ASAP after a long effort, though.

Start of the bike is good b/c you're not eating up (ha ha) transition time, and breakfast should do you fine through the swim. If it's an Oly, probably another gel during the bike, as well. Energy drinks should be electrolyte-replacement drinks and not anything else (like Monster or Full Throttle carp). If you're looking at very long workouts or efforts (I'd say Oly race and over), energy drinks are very helpful b/c they have those all-important electrolytes that you're sweating out, and their calories are easily ingested. Gels/equiv should always be taken with several ounces of plain water--they're pretty concentrated. 

Yes. Don't follow the manufacturer's recommendations. They want to sell product. Nothing is worse than a giant lump of sugar/whatever in your stomach during a long run or race. Except maybe when it's going through your system too fast ... ewwww.

The fitter I get, the more efficient my body gets at utilizing energy--I eat way, way less now during training/races than when I started several years ago. My first marathon, I ate a gel or something every 2 mi and went through scads of Gatorade. My last marathon--20 oz Gatorade, 3 gels, 1 handful of Froot Loops, a small candy cane.

There's some debate to this (like everything!), but I've heard it from Jeff Galloway, amiine (Jorge here on BT, USAT/USAC coach), and other sources I've read that really, even up to about a 4-hour effort, taking in nutrition is mostly to make your brain feel better (of course, that makes all the difference in the world)--oh, and electrolyte replacement. However, the energy from the calories you take in really isn't being used--your body is still using its own stores.

Blisters, goggles

Yuck--you and Erin both!

I've had MUCH better results using SportShield (roll on, NOT powder) than Bodyglide. A bottle lasts forever (you guys know my running volume and it took me 2 years to go through ONE roll-on), it has more lubricity, it lasts through a marathon (or LD swim, bike) no problem, etc.

BTW if you're out of lube, something is better than nothing--Vaseline, KY/Astro, thick lotion, etc.

Apply liberally to the spot, AND to the outside of the sock (this is key). 

Shoe lacing can also make a huge difference for rubbing spots. I actually lace my right and left shoe differently to adjust for the feet.

Goggles--lick the insides before you swim. It makes them a mite blurrier, but no fogging! As for the leaks--I'm being an azz, but you guys do try them on in the store, right? Also, I recommend not buying goggles (unless you had EXACTLY the same brand before and they were great) that don't have an adjustable nosepiece.

I will admit, I bought my goggles online without trying them--they were cheap and I know someone (Lynne) who loves that brand, so she will get them next time I see her!  Learned my lesson.  On the other hand I also bought three swimsuits without trying them on, and they all rock.  So I guess that worked out ok!

I will be in search of SportShield ASAP. The bodyglide did help this weekend, no problem with my short run.  Tomorrow is my long run, so cross your fingers for me! I am really digging the Oly plan now that I am finding my groove.  It's weird having two rest days per week, but I seem to be able to go with it for now.  I suppose that gives me some wiggle room for my Disney vacation, etc etc, plus I find I am more apt to do strength training or belly dancing or other stuff with an off day available.  It was so nice here this weekend, we had sunshine sunshine sunshine!!!  It's been a lousy wet and gray winter until now.  Can't wait until spring is truly here...and summer.  Ah, summer.

I made it to the gym tonight!

first spinning class in PA!

yaaaay!

Hey, join the club--I'm just catching up to everything now.

Congrats! How exciting for you!!!!! Half-maries rock.

Actually, the earliest around that time frame is April 20--La Quinta (Toyota) Desert International. My training buddy and I are doing it. Again, you (and the rest of you) are more than welcome to come out for that or any other race. 

Congratulations, Bethie! Come on, now ... don't spare the juicy details .

Erin, AWESOME job getting in your OWS!  Have you ever done one before?  I'm a bit worried about that part . . . I don't have a wetsuit & DON'T want to shop for one LOL!  Plus, I don't think I'll get a chance to try an OWS until my first tri - which will probably be an OLY in early April!  Where is time going???  I STILL NEED A BIKE!  Ok, sorry, this was about you   NICE JOB!!

Renee

Yanti, I appreciate the info on refueling as well.  It comes at a good time!  I've been making it through my longer workouts just fine (usually about 2 hours) but then find myself sick for a good couple hours after that, even though I usually eat something right after.  I have ONLY been using water during the workouts, so I'll definately start using some of the drinks with electrolytes and experiment with some gels, etc. 

Renee

Actually, if you're poor like me, the process is really easy. You buy the dirt cheapest tri wetsuit you can find and you MAKE it fit. No trying on, no sobbing, no wallet-dent regrets.

Truly, if you're interested in getting a cheap wetsuit online, I have some great suggestions to try.

Trust me, nobody in the universe can get tri stuff for cheaper than me. (Unless they happen to be dating, for example, a Clif representative, which I have also done. Ahem.)

You rock the house. I don't broach Northern California waters--period. BRRRRR!

That actually sounds good, post-run!  Do you notice less muscle fatigue when you do that?  I have Puget Sound here, but can't say I've intentionally gone in.  I do live by a lake, though, and stuck my arm in on Sunday--it was awfully cold!  If I do the local tri on May 31, I will be swimming in that lake (possibly with wetsuit, but it's only 400m so not even sure about that).  Still debating it.  I tend to have a hard time committing to races, sometimes.  Not actually doing them, just signing up.  I am sort of a fair-weather athlete so I like to know what my odds of decent weather are before I send in my money!!   Lame?  Perhaps.  I did a tri in a horrible rain squall last year, it was awful!!  (Yet, I still had fun.)

Glad I'm not the only one intimidated by that whole process!!  I REALLY don't want to shop for one . . . but I'll get there one of these days.  I like hearing the wetsuit actually helps with swimming, maybe that will help motivate me get to it LOL!

Do you have many more OWS planned before your race?

Renee

I'm definateley interested in CHEAP, but wouldn't I have to go try some on first, to get SOME idea where to start for sizes?  Wonder if there are any of those Clif reps out in Omaha LOL! 

Speaking of Clif . . . have you guys tried the shots and/or gels?  If so, which do you like better?  Where do you find them?

Thanks! 

Most of the manufacturers have pretty good sizing charts, and you can read reviews of the major brands to get an idea if they tend to size small or large (and the manufacturers often post that themselves), or what the design quirks are.

Besides, you can always send them back, and most of the online stuff has free return shipping.

I like CLIF blocks, because they actually make me feel like I'm eating something out there. (I feel more satisfied). Plus, they are like gummy bears, and who doesn't like gummy bears?

However, CLIF shots have this really nifty "hanger" where you can slide them onto a water belt or even race belt, so they are easily transported.

Of course there are CLIF reps in Omaha. Show up at major sports (endurance) events and there is nearly always a CLIF booth. They give away free samples. If there is a single-looking guy, hit him up.

Yes.

There's some interesting thoughts on BT if you Search Forums for "ice bath."

Me, I looooove going in the ocean (no matter how cold) after a long run ... big fan of cold showers and ice baths, and going swimming ... I notice a huge difference.

The mentorees (manatees?) just bring it out. Brilliant, accomplished, and very creative lot, you!

That's all you, Will--you are awesome! Way to go to put the consistent training in.