Baowolf mentor group is [ Closed ] (Page 48)

Awe, Mike, she's beautiful!  She looks so calm and determined.  So glad she had a good experience!

Larry, what a milestone!!!  So happy for you, not just for the number on the scale, but for the better health it represents.

Samantha, a milestone for you as well!  Doing the race distance has got to be a huge confidence builder.  Glad you are OK after the collision.  The lady probably felt weird/guilty about not watching where she was going.

Steve, enjoy the taper, and the cool mountain air!  Yep, we will need a race report from your kids.

Joe, I'm with you on the less proud and attending to things earlier as we get...yes...older.

Elena, glad you had fun camping!  OWS is still a bit of a freaky thing for me as well.  Some days I'm confident and calm, and other days feel like a slightly panicked sinking rock.  This is likely because there are so many days between with no OWS.

This week is very busy for me work wise.  More than about an hour or two of anything oudoors in the heat really drains me for the rest of the day, so keeping it real and time efficient on the workouts. We've also had 80+ cases of West Nile virus in humans in the area, so being ouside doesn't feel terribly healthy these days.  About to douse myself with mosquito repellent and tackle the yard as my workout this morning.  This weekend hubby and I and several friends are riding in the DFW Tour De Cure.  My first time as a "Red Rider", and Kerry is looking forward to riding the first lap around Texas Motor Speedway track.

Hello everyone!  I'm not sure if my membership in this group has been revoked due to inactivity, but life has gotten in the way of me following this group as closely as I intended at the outset.  

Anyway, my training for my first 70.3 in August is going really well.  That's definitely one of the few areas in my life that hasn't suffered as a result of some recent events (work has been crazy, new baby at home, etc. etc.  All good things, just time-consuming).  

My avg bike speed is the fastest I've ever been (average 20.5mph over my 40 mile rides and 19.5 on my 60's) and my running is quick too (posted a personal best 8:30 pace on a 10K the other day).  

My run off the bike hasn't seen the same sort of improvements, but the improvements are there.  

My swim is good too, did a 1.2mi the other day at 1:27/100 and felt pretty fresh after.  

One area that i'm getting killed on right now though is my nutrition.  I have bupkis in terms of a nutrition plan for the 70.3.  I know how to keep my body moving on a 60 mile ride and a half marathon, but I've never had to keep the engine rolling for 70.3 miles before.  

I'm hoping someone can help me.  I'm a big dude, nearly 6'3" and about 280lbs (probably not your typical 280lb guy, big bones what can i say).  I'm not out to set any course records, but I want my body to perform to the best of its current abilities and I know that can't be done without a solid nutrition plan.  Unfortunately because of my size, I'm scared this means I'm basically riding with a straw in my mouth and a whole crate of gu.  

Like I said, I'm completely clueless so any and all reasonable advice is welcome.  

Awesome thanks for the nutrition info!  Im going to check out Inifinit, they seem to come highly recommended around here!

Mike_D I think I got you beat buddy, I haven't logged anything in BT since APRIL, and even then I think it probably wasn't too up to date.  I track everything via my Garmin, though so I could give you a breakdown of what my mileage has looked like for the last 90 days or so if that helps? 

I've tried porting the information from Garmin Connect to here before and it's SO messy, it's incredibly difficult to tell what's what.  My lap swims get logged as "other"on BT, the "Other" on Garmin Connect gets logged as who knows what on BT.  It's far from efficient, especially if I need to plug in 3+ months worth of training sessions.  

As to race pacing, the times i've listed are certainly not my race paces.  With the exception of the swim (my success is directly attributable to the fact that I'm the most positively buoyant person on the planet), those paces are going really hard to sustain one after the other.  The 8:30 10K was a personal best and isn't something I push myself towards on a weekly or even monthly basis.  As for the riding, my body has a great deal of surface area that I like to utilize when I have a strong tailwind  On my out and back rides I'm usually 100% aero the first 20 miles towards the coast into an average of 10-15mph sustained headwinds.  My avg pacing on that out is only 16-17.  I then make myself as large as I can for the back 20miles and cruise along at 25 or so which brings my average up significantly. 

I certainly feel "ready" as in "I could go out and finish barring bike disasters or injury" but I really want to RACE this 70.3, not just finish it. 

For me, just finishing is certainly a victory (I used to weigh over 400lbs), but I'm definitely aiming for MOP (assuming this means 'middle of the pack') in the Clydesdale group for this one. 

Finally updated the logs. Didn't take long as I've not been doing a whole lot lately. I don't know what it is, but I think I've been in a funk since the HIM DNF 5 weeks ago. Its not like I've been moping around about it, but maybe in my head, something just said "you spent 5+ months getting ready, and it didn't happen, maybe you need a break". Who knows.

I do have another sprint coming up in 2+ weeks, and it will be fun to do, so I have that to look foward to. The marathon I signed up for in late October may likely end up just being a real expensive t-shirt based on where I am, and what little I've done. Don't  know if its possible to even pull off a decent run/walk Galloway race at this point.  We'll see.  I do have a nice bike ride coming up this weekend, weather allowing. I always feel better when I get on that thing and go ride.

If there is any bright spot for me recently its been swimming. I'm really enjoying it, and feel i'm on the edge of a big breakthrough to the next level in efficiency and time. I still consider myself a new swimmer (2 years since my first lesson at age 43), and am learning new things all the time. Masters swim class gets full credit for getting my act  together. This morning was a great example -- 2600 yard workout, and it was painful. I pushed it and was doing 100 yd intervals in 1:28-1:33/4. When I was done, I was spent, but in a good way. Love that feeling!

So, thats where I am now. Despite my lower activity level, I've still lost 3 pounds in the past couple of weeks . Like I said, I'm looking forward to the upcoming race, and I'll probably do another before the season end. I do love the s/b/r thing, and don't see myself ever stopping since its not only fun, but healthy, and a good example for my kids. Plus I like beer too much . 

Mike, I think the key is that SBR is part of your lifestyle now.  That's what I'm shooting for.

I did my hour bike ride in over 19mph, which is a new best for me.  I pushed pretty hard, but stayed out of zone 4.  My goal is to get these rides into the 20mph range on a regular basis. 

It is really impressive that you pushed through your discomfort in the swim and then did an additional 2000 yards.  Find a comfortable stroke like breststroke or side stroke and that can be your happy place for whenever you are struggling. 

Mike-D, it is perfectly understandable that you would be in a funk.  But yes, this is a lifestyle and racing is just a small part of it.  I can be fine with 1 race a year.  It is easy to take a setback and fall back into old ways.  You may want to do a half in October, that is really close.  It takes me a good 4 months to amp up for a HIM or Mary and 6 months ish for an IM from base training. 

Larry, nice ride.  I struggle every ride to go above 19 mph, but wind, heat, distance, often get in the way.  The road from 18 something to 21 something is a very long one.  I am going to read up on some cycling books after I get home for some ideas.  From what I gather it is just a lot of pushing really hard on the bike, intervals, hills, more intervals, balls to the wall till you collapse kind of thing to get there.  I do see a cruising speed of 22 mph for periods of time on my rides on the flat which used to be 19s, so any growth is good on the bike.

Today was my first rest day in 2 months, just worked on tuning up all of the bikes for my kids tri's, my brother in law's bike etc. 

Steve - is your race this weekend? Yeah for a rest day and getting some time to take care of the little things.

Larry - if you commit to going after that 20mph I know you will get there. Your character and fortitude has been proven. You probably already told us, but what's next for you?

Mike_D- I can imagine how you would be in a funk. I am certain I would feel the same way if that happened to me. Hang in there though; sometimes it takes something to kick you back into gear and whatever that is will come and you will be off with gusto.

2550 yard swim today was ridiculous. I had absolutely no ability to get into a good groove and accomplish any kind of speed. I couldn't help but laugh every time I would look at how long it took to swim a 100. But I got it done and felt good. Then I did a 4 mile run a little later. It was also slow, but I added in a long low grade hill.

In other news, the night shift thing just isn't working for me. This morning I told my boss and by the time I got to work tonight she had me on a new schedule starting next week. Boy am I thankful! I tried, but it has been a difficult couple weeks. The best part of this is it works out that I get a four day weekend out of the deal. I'm headed to montana to see friends and hopefully do some mtn. biking, kayaking and play some ultimate Frisbee. 

Does anyone have thoughts or suggestions on bike shoes and pedals? What kind of things to look for? What makes one shoe/pedal better than another?

What about buying a bike is important to think about or know? Carbon vs. Aluminum?

Steve - you gave the run down on how to fuel for a race, but can you go over calories to take in while training. You told me before but my brain doesn't always retain it. Thanks!

Samantha, I too would like to know about good bike shoes.  My next thing is trying to run a half marathon Dec. 1 in less than 2 hours.  Coaching football at the high school level, and teaching, only allows me enough time to run, and bike just a little.  I know I need something to shoot for though

Ran 4.6 miles at a 10:06 pace, staying all in Zone 2.  I am recovered, I think. 

Update on the kids tri ---  seems the local paper will be doing a small blurb about my daughter racing, with a picture, no less. Will be published this Friday when the weekly paper comes out. Can't wait!

the suggestion to do a HM this fall is a great one. I really enjoyed the one in March. The race I'm doing in October has a half option, so I may just do that instead of the full. Need to contact the race to change my registration if I can. I *REALLY* like this idea. Thanks, this has actually got me fired up to do it. I'm going out for a run tonight, so let this be the start of something very fun and motivating!

Anyone do regualr core exercises? I do nothing of the sort, but am thinking about adding some work there 3x a week. Would really help my swimming. I can tell now when I"m in the pool it is a shortcoming, particularly with balance and driving my stroke forward. Would it make sense to do this before swimming or should this be done on non swim days?

Good luck to everyone racing this weekend!!!

Hey all, sounds like some good regrouping going on!

Larry, HM in under 2 is a good goal.  That was my running goal this past year and was a big leap since my "fastest" HM in previous years was 2:31.  I wound up making the sub 2:00 goal twice .  You probably already have a plan, but this plan worked well for me.  http://www.runningplanet.com/training/half-marathon-training-program-beginning.html  I used it both times and jumped in where it felt right.  It was a great way to keep it interesting, and really seemed to help me break out of slogging mode.  Of course now I'm back in slogging mode, but come some cooler temps and I may break it out again.

Mike, glad you have a new goal that excites you!  And very cool re: the press coverage for your daughter.  She will always remember this experience, and hopefully you are setting her up for a lifetime of fun and health!

Samantha, so glad you are off the night shift and back to "normal people" schedule!

There are some great threads on shoes/clips, and of course I can't find them.  All I can share is my own experience.  I have the Pearl Izumi Tri Fly shoes and like them.  Easy on/off with one velcro strap, have been very comfy, durable over the past 1.5 years, and the price was right (think I paid like $80 on sale for a previous year model).  For the first year, I had SPD cleats and pedals.  I would not really recommend them.  The cleats made the shoes slippery to walk in , and the pedals I had were clunky and heavy (platform on one side, clips on the other, metal of some sort).  On my new bike, I have the "Look" type cleats and shimano pedals.  I kept the shoes, just switched out cleats.  I like them better for two reasons: 1.  There is a larger surface area that connects to the pedal so I  feel more connected to the bike 2.  The cleats make the shoes easier to walk in.  They are some type of rubber or plastic, and not as slippery as the metal SPD cleats.  Still not for walking long distances, but better. 3.  The pedals are lighter/less clunky and OK, yes, I think they look cooler!

May be about to do stupid, but I think I'm going to go for the 62 mile route at the Tour de Cure on Saturday.  Considering my longest rides have been in the low 40's, it is a leap of faith.  I think I can do it if I take it easy and take advantage of a few of the rest stops.  I'll also be surrounded by other "Red Riders" (people with diabetes), so know that should something happen I'll be well taken care of.  Looks like it will be another relatively low wind day, and with all the support, just seems like a great opportunity to seize the day! 

Carol if you take your time and enjoy the rest stops you will be fine.

Shamano makes good shoes you want 2 straps velcro or 2 velcro and one wratchet type so you can get them on and off fast. Everyone uses clip in (called clipless) shoes and pedals because you get more speed and they are better for ballence and bumps, but take a bit to get used to and you need to plan your stops or you tip over.  There are different styles of cleats and such to your liking.  Hard to go wrong with shimano, but there are pleanty of other named items out there.

My calories for training is the same as racing.  At 45 min to 60 min I start 300 calories per hour on the bike or 200 calories per hour on the run if the workout is going to be longer than 90 min.  I can do  a 90 min workout on no calories.  So you can use whatever you are going to use on race day... or you can just pack a pbj and other junk if you are not doing race prep.  Your fluid intake though needs to be sufficient, especiallly in the heat.

Weather forecast looks like 100F for my race on Sunday with no trees and no cloud cover, probably moderate winds 10 mph or so. 

Samantha I really like how you have been growing into the sport.  You are doing longer workouts, bricks, etc., and pushing through where you would have caved or might have caved 4 months ago.  I am very confident that you can build for IMCDA next year.  Just be patient with the build and stay consistent.  The HIM will not be a massive blast of speed, but you will learn alot and can pace yourself and still have a blast.  Just stay within yourself and the courage that has been growing in you and self-confidence will carry you through.  Very proud of how far you have come in the past year. 

By the way it takes a good 2-3 weeks to adjust to night shift or going from night shift to day shift.  Your body just takes that long, I used to do counseling for a paper complany that did shift work.  I was once working 7 am to 3pm and then 3:15 to 1 am and going to graduate school fulltime.  Don't remember much from those years. ....

GO STEVE GO! Can we track you?? I can hardly wait to see how well you do!!! Yippee! And thanks for your affirmation of the last year of my life. It means more than I can express in words.

On that note, I officially signed up for the Grand Columbian Super Triathlon 2012 - Grand Columbian Long Course (Half Iron) Triathlon on September 15, 2012. I am nervous, but I suppose that is normal. I used google earth to map the entire bike course so I could see what the area looks like (I highly recommend google earth for this). The course is probably going to be fun and very challenging. The steepest grade is 4% and there are many rolling hills. What's interesting is there are several other distance races going on at the same time. A full IM and a super IM. So the entire race for me will be set up similar to a IM with special needs bags, change tents and things like that. It will be a great experience to prepare me for next year's IM.  I know my run needs work and I will bump it up to 5 times  a week starting next week. This week I still have a 7.5 and 10 miler to get in and plan to do that over the weekend. 

Anyway, as you all have said so many times - this group is fantastic. I really don't know if I would stay committed in the same way if I didn't have all of you to report back to and ask questions and be encouraged by. I want you to know each of you are playing a role in my fulfillment of a seven year dream to do CDAIM. THANKS!

Now lets pray I can get a bike, shoes(running and biking), wetsuit and new helmet. AAHHHHHH!

Carol-Have fun on your ride . I really think it is going to go better than you expect.

Joe - I believe you are doing your first tri this weekend. Have a blast!!!

Any other racers??

Samantha, I sense the excitement building for you!  Yep, praying that God will provide all the equipment you need.

Mike, forgot to comment on your core/strength work question.  I have done core and light strength work very sporadically.  The most I did was when my ankle was sprained, and it's all I could do!  Came out of that feeling so much stronger running wise and I think it laid a foundation that helped me get through HM and M training without injury.  Really takes very little time in the grand scheme, but for some reason I just can't seem to keep it going.  Maybe we need to have some sort of a group challenge for the month of August if there is enough interest.  Something simple and not too overwhelming to help establish the habit -- like to do at least 3 core/strenth workouts per week (15 minutes minimum).