Ernesto's group (4th season) - Closed (Page 43)

Jackie, so sorry to hear about your daughter's loss along with your really tough month and hope all gets better with you and your family soon!  I also hope that I get to meet you and Ernesto for my race on Saturday!

After a sleepless night yesterday between packing my bike and tri-gear and finishing last minute work details before flying out, we finally arrived with my support crew (my lovely 7 month pregnant wife ) into The Woodlands Texas to prepare for my IM on Saturday.  The weather today was actually on the cooler side with some light rain which was great.  Unfortunately, it is supposed to get warmer from here on through Saturday, so we will keep our fingers crossed that it won't be too bad.

 I skipped my workouts today since I have been tired all day, but I'm sure that I won't be missing much anymore and the key is to get some good rest now.  

On the funny side, I'm in the hotel trying to put my bike back together and am having a horrible time with my rear derailleur.  However, I hate asking for help, so I'm going to hit some youtube videos to see if I can figure it out.

Hope everyone is doing well!  

Must be cool to train in Austin, I heard Lance will go out on the bike and train with common folks (if they can keep up) and he can be spotted running around Lady Bird Johnson or riding along the Mopac... What a legend, huh? On my side, I swum 3K with the team and even dared to do 3X200 in the fast lane. I will gradually try to put more sets on that side to increase the speed. The funny part is that everybody that swims in the fast lane used to swim with me a year ago, I just quit doing it and they got faster. Lesson learned!

- Andy: S 7 / B 9 / R 9 / Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 3 / B 10 / R 10 / Rest Days 2 ; Total = 23 ; 15:46'29"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 5 / B 9 / R 5 / Rest Days 2 ; Total = 19 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02"
- Jim: S 0 / B 9 / R 6 / Rest Days 2 ; Total = 15 ; 12:04'32"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Samy: S 3 / B 6 / R 5/ Rest Days 2 ; Total = 14 ; 13:03'24"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 1 / B 5 / R 5 / Rest days 1 ; Total = 11 ; 13:07'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

a quick 30 on the bike, later a runch.

- Andy: S 7 / B 9 / R 9 / Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 3 / B 10 / R 10 / Rest Days 2 ; Total = 23 ; 15:46'29"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 5 / B 9 / R 5 / Rest Days 2 ; Total = 19 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02"
- Jim: S 0 / B 10 / R 6 / Rest Days 2 ; Total = 16 ; 12:34'32"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Samy: S 3 / B 6 / R 5/ Rest Days 2 ; Total = 14 ; 13:03'24"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 1 / B 5 / R 5 / Rest days 1 ; Total = 11 ; 13:07'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Jackie- I'm sorry to hear about your daughter. I know the experience x2. Trust me when I say it will get better. If we had not had those two horrible experiences, we would not have our youngest daughter or our son. Both are healthy, bright, and great kids that have blessed our lives.

Thanks to everyone for help on the wetsuit. I purchased an X-Terra Vortex using the discount code here on the BT website. I paid $170.00.

I have a nutrition question. Normally on my longer rides and runs I have taken a gel at about 45 minutes. I am guaranteed to make a mess of myself. Last Saturday I was out of gels, so I tried eating a Luna bar on the bike. I normally have a Luna bar as a pre-workout snack. It was like eating flavored cardboard. I didn't lose it, but for about 5 minutes I wished I had.

I have a friend who has done some IM's and he eats PB&J. I thought about trying this in the form of an uncrustable on my next ride. My drink of choice is Tang (its what astonauts drink) it has the same make-up of most sports drinks, and I like the taste more.

The question is what does everyone else do for nutrition for longer training or events?

Fixing Joe because somehow a run and a swim of his got lost in copying and pasting.  Joe - check your overall time - I will leave the math for you.

This morning - 30 minutes in the pool followed by a 6ish mile tempo run.  Got to love it when at mile 3 you get the downpour of huge cold raindrops and then and mile 5 you get the lightning.  Nothing like a little motivation to make sure you run your tempo segments at the correct pace.

- Andy: S 7 / B 9 / R 9 / Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 4 / B 10 / R 11 / Rest Days 2 ; Total = 25 ; 17:06'55"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 6 / B 9 / R 6 / Rest Days 2 ; Total = 21 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02"
- Jim: S 0 / B 10 / R 6 / Rest Days 2 ; Total = 16 ; 12:34'32"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Samy: S 3 / B 6 / R 5/ Rest Days 2 ; Total = 14 ; 13:03'24"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 1 / B 5 / R 5 / Rest days 1 ; Total = 11 ; 13:07'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

I'ma GU guy.  I love the espresso and tri berry (I think they are both 2xcaffeine).  Also love the peanut butter (I think it has no caffeine).  Lots of other flavors to like too.  I also use their electrolyte tablets (dissolve in water) and find they help both during and after a long run.  Continuing, I've used heir GU Brew Recovery (Protein, etc. for post workout) and find that it helps to).  I have cheated on GU with Honey Stinger and have to admit that I like the waffles.  The Honey Stinger Gels were almost too sweet for me though.

How are you making a mess with your Gels?  I rip off top, shove half the gel container in my mouth and pull the gel out with my teeth.  I then fold it from the bottom and repeat.  Then roll it from the top down and put in pocket or carry until I see a trash can.  Admittedly the hands get a bit sticky at times, but I can deal with that.

Did you manage not to fart in yoga? that's my biggest challenge in those classes, all I can think of is: don't let it go, don't let it go!

I know why you stay in the back - you like to enjoy the scenery (I apologize in advance to all of the awesome women that are a part of our esteemed group for that comment - I have been chastised before on the main forum site for acknowledging the concept of pace booty - which by the way I think goes both ways)

It has been a great couple of days. I have added more OWS time, which feels great, and a couple bikes and runs. Looking forward to my first OLY this weekend. 

With that excitement comes a lot of anxiety as well. Do any of you OLY veterans have any pearls of wisdom to share about nutrition or pacing? I have been playing with my nutrition and found that I need to eat every 20-30 minutes or my engine will suffer. Of course I have not put all this together in a race situation.

Here is another question, I have heard that people tape their nutrition to their bikes and others leave it in their helmets. Do any of you have experience/ preference with one or the other?

- Andy: S 7 / B 9 / R 9 / Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 4 / B 10 / R 11 / Rest Days 2 ; Total = 25 ; 17:06'55"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 6 / B 9 / R 6 / Rest Days 2 ; Total = 21 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 6 / B 2 / R 6 / Rest Days 2 ; Total = 16 ; 17:15'42"
- Jim: S 0 / B 10 / R 6 / Rest Days 2 ; Total = 16 ; 12:34'32"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Samy: S 3 / B 6 / R 5/ Rest Days 2 ; Total = 14 ; 13:03'24"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 1 / B 5 / R 5 / Rest days 1 ; Total = 11 ; 13:07'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Hey Everyone!

Jackie- I am so sorry to hear about what happened.  My thoughts and prayers are with your family.

     I am happy to read your race reports though and be inspired to keep pushing on.  

To chime in on some earlier discussions-

 Eating on the bike- Scott's friend in England who is a monster on the bike swears by Pro Bar.  Scott and I tried them when we went skiing and they were really easy to eat tasted great!  They make an old fashion PB&J!  

I have been training but didn't update my log the past few days.  No excuses other than my laptop is very touchy these days and I need to keep it from dying!  

Today I am going on an am Hike that I am really looking forward to and then this afternoon I'll get on the trainer if I can't get outside.  Not sure I'll run today, guess the hike will let me know!  

Ernesto- Given the short time till my Tri, how do you suggest I train on the bike?  17.2 miles and the course is said to be flat and fast, nothing like my training area.  Yesterday I used the trainer to do 30minutes steady effort at an aerobic level.  Like I mentioned before, I am using this race and a C race to just get me competing again.  Any advice would be great.  

That sounds like a Venezualan diet. I have a close friend from there and the first time I went to his house and he gave me a wood platter filled with meat and a side of this stuff called Kaka (?sp, Samy I need some help with this, my kids love the name for obvious reasons), I knew we would be friends for life.

Thanks for the suggestions, I like the Hammer apple cinnanmon, but looking for other ideas. I've heard of the waffles, next time I go to the city I will have to try and find them. The local outdoor store only carries GU products.

Mitch- I make a mess with the gels for the same reason I can't wear white and eat spaghetti. The first time I tried one in a race I missed my mouth (I don't know how) and shot it all over my face. My wife thought I was foaming at the mouth and asked if I needed to go to the hospital. It was sad in a pathetic, sticky way.

I started eating the Luna bar cookies and milk style and that helped. Take a bite and the squirt some drink in let it soak and chew, but it still flet like I was chewing forever and was forcing it down.

1,600 swim interval @ 2:30. Feeling like making progress in the swim both in endurance and time, but still planning to get some lessons.

- Andy: S 7 / B 9 / R 9 /Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 4 / B 10 / R 11 / Rest Days 2 ; Total = 25 ; 17:06'55"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 6 / B 9 / R 6 / Rest Days 2 ; Total = 21 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 6 / B 2 / R 6 / Rest Days 2 ; Total = 16 ; 17:15'42"
- Jim: S 0 / B 10 / R 6 / Rest Days 2 ; Total = 16 ; 12:34'32"
- Samy: S 4 / B 6 / R 5/ Rest Days 2 ; Total = 15 ; 13:43'24"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 1 / B 5 / R 5 / Rest days 1 ; Total = 11 ; 13:07'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

Yep. Meat in Vzla is similar cuts as Argentinian, so I miss the meat restaurants in Venezuela. Kaka? You must mean guasacaca - a guacamole type sauce that we use for meats instead of the famous Argentinian chimichurri. Typical side dishes include chorizo (sausages), morcilla (blood sausage - don't knock it until you try it), and if you feel like carb loading, yuca (from the potato family), and plantain.

Ok, now I am really hungry!

Ok thats the stuff, makes the Luna bar I'm eating right now seem inadequate

6 mile runch 52:48.

- Andy: S 7 / B 9 / R 9 /Rest Days 2 ; Total = 25 ; 21:19'33"
- Gabe: S 7 / B 7 / R 9 / Rest Days 2 ; Total = 23 ; 26:53'56"
- Mitch: S 4 / B 10 / R 11 / Rest Days 2 ; Total = 25 ; 17:06'55"
- Scott: S 5 / B 5 / R 11 / Rest Days 2 ; Total = 21 ; 19:05'00"
- JoeP: S 6 / B 9 / R 6 / Rest Days 2 ; Total = 21 ; 22:18'46"
- Ernesto: S 4 / B 7 / R 7/ Rest Days 2 ; Total = 18 ; 24:32'03"
- Barry: S 4 / B 4 / R 8/ Rest Days 3 ; Total = 16 ; 13:52'09"
- Marcia: S 3 / B 6 / R 6/ Rest Days 3 ; Total = 15 ; 16:51'37"
- Mike: S 6 / B 2 / R 6 / Rest Days 2 ; Total = 16 ; 17:15'42"
- Jim: S 0 / B 10 / R 7 / Rest Days 2 ; Total = 17 ; 13:27'20"
- Samy: S 4 / B 6 / R 5/ Rest Days 2 ; Total = 15 ; 13:43'24"
- Rachel: S 4 / B 5 /R 5 / Rest Days 4; Total = 14 ; 15:18'03"
- Markz: S 2 / B 2 / R 9 / Rest Days 3 ; Total = 13 ; 16:46'00"
- Chris: S 1 / B 3 / R 6 / Rest Days 5 ; Total = 12 (2 extra from race); 10:18:35"
- Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24"
 - Adrian: S 2 / B 5 / R 5 / Rest days 1 ; Total = 12 ; 14:17'18"
- Jackie: S 1 / B 4/ R 2 / Rest Days 4 ; Total = 11 (4 extra from two races) ; 08:02'17"
- Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00"
- David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15"
- Lynne: S 2 /B 2 / R 7 / Rest Days 5; Total= 11 ; 08:02'41"
- Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00"
- MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00"

I'm out West (US) as well but I do have some chorizo in the fridge!  Can't figure out how to cook yuca though.  I always see it in the store.  

I had an amazing hike with some spectacular views this afternoon.  Some sections were pretty steep.  We had to stop numerous times because of the group I was hiking with has a wide range of fitness levels in it.  I wore my garmin so I'll post the link to that as well as well as a pic.  All the other photos will be on my facebook page later this afternoon.  Gotta admit, I love Colorado!

Here's the link to the hike from the garmin.  If you zoom out on the sat image you can see where I was in relation to Pike's Peak and Garden of the God's.  Basically the section of red rock is the North side of the Garden of the God's formations.  

http://connect.garmin.com/activity/178861551