cayrip's and AbbieR's Mentor Group - Closed (Page 5)

Here are my current training plans.

The month of January I am just trying to get into the gym to do something once a day with 1 or 2 days rest. I am following the Couch to 5K on my running and the sprint training plan on my biking and swimming.
I start the ½ marathon training in February and mix in some swimming and biking along with that. My goal for this month is to increase my distances in swimming and running. I am using a 12 week ½ marathon training plan for the run and adding biking and swimming on a step increase in distance
March is a mixture of starting an 11 week Olympic distance triathlon training plan along with the continuing of the 12 week ½ marathon plan
April is the completion of my ½ marathon plan and running the Country Music Marathon and continuing my triathlon training
May is the completion of my triathlon training plan and the Memphis in May Triathlon.
During the whole time I plan on running a couple 5k and 10k races.

Diet
Right now my only diet is
Drink at least 72 measured ounces of water
Minimize my eating out
Drink only water, tea, and coffee with juice and milk every so often. No soda or sweat tea
Eat 6 meals
Eat fruit and vegetables as snacks
If I have a choice in foods eat the better choice
Minimize my beer

I do have a couple of question. Those with kids how do you work around them? I have a 4 month old and a 3 year old. I would love to hit the gym in the mornings but it all depends on when the youngest gets up. Some mornings are great and others her timing is off. Right now my lunch break is when I am hitting the gym but as my work out time increases I may be pushing my lunch break. The evening are tough bacause after kiddie time, baths, and chores I am pushing bed time. Does it hurt to work out right before bed?

Any comments or suggestions on training plans, diet, or work out times are welcomed.
Thanks
Kevin

Good luck with that!

Training with kids--Difficult but doable with careful planning.  I have three boys (7,5,2) and have lots of ways to get a workout done with kids.  I, like you, cannot workout after I get home from work.  It is just too hectic and the boys require a ton from me.  By the time they are in bed, I'm spent.  I have to get up early to get anything done.  I have a supporting wife who takes mornings (during the week only) with the boys so I can get out of the house early.  I use my lunch hour and push the boundaries here although I do have the luxury of being a consultant and really don't get questioned about my hours in the office unless the work doesn't get done. 

I take my kids with me a lot.  The older two can ride their own bikes while I push the youngest in the stroller for runs.  I can get away with 6 miles but then the older ones complain.  While training for IM Louisville, I pulled my boys (only had two then) in a trailer for rides up to 3 hours.  Just get them snacks, games, and plenty of gatorade.  I invested in two Chariot Cougar strollers that convert to a trailer.  One fits two boys and the other one.  They were extremely expensive but well worth it as you can take them anywhere and your kids are comfortable.  I've taken my youngest on runs (at his nap time) in 30 degree weather (we have the wind proof fleece liner kit for the inside).  If the sun is shining the trailer acts like a greenhouse.  I do plan a lot around naptimes so that the chosen boy or two will sleep all or most of the workout.  This means no complaining.

Get creative, use naps to your advantage, and make sure your children are having fun (count mailboxes, dogs, milfs, roadkill, etc.)! 

Hi all,

sorry to be so absent, we were travelling and now finally we are home and the kids are back in school. 

I have a 4.5 and 8 year old, and getting training in can be hard.  I work half-time and am responsible for the home, child care, etc the rest of the time.   Like Cayrip, if I don't get a workout in in the morning, it isn't going to happen, with the exception of a Sunday swim class.  During the week I usually go to the gym at 5:00 am if I need to swim or bike.  I'll run outside in the dark or in the cold, but not both (as an over 40 y.o. woman, I can't afford a fall on ice).   I am lucky in that I can often take one weekday morning after the kids are in school to work out for a couple hours, so I can do a longer bike, run or brick then.  My DH is very supportive, but also runs, so we still get up pretty early on the weekends to get workouts in before the kids' activities start up.   I don't really know how I'll fit in the 4-6 hour sessions I will need for my HIM, but my DH and I both know that for my peak 4-6 weeks it will just be pretty ugly in terms of scheduling, and I think they will happen after his target half marathon this spring, so the timing should work out. 

Figuring out this triathalon thing for me is a work in progress, it definitely was easier when I knew my workout would just involve putting on my running shoes.

Cat

Damn...you noticed.  Abbie, you are so special you are beyond listing.  Your peaches inspire each one of us daily and help us reach new heights in our fitness. 

Abbie--AbbieR --YES

How is that? 

Sport Physiologist's response to why it is important to spin when riding a bike.

"

Humans have three types of muscle cells (aka, muscle fibers), Type I, Type IIa, and Type IId.  Each muscle cell type performs differently.  The basis for this differential function is the protein motor, myosin, that initiates the process of contraction.  The motor found in Type I cells drives contractions that are not very forceful, but it is very fatigue resistant (ie, the motors can fire again and again without taking a rest).  The Type IId fibers generate a very powerful contraction.  However, once these motors have "fired" they need a break before they can contract again.  The Type IIa fibers have properties that lie between those of the other two fibers.  They produce relatively forceful contractions, and can maintain those contractions for a fairly long period of time.  

In addition to the differences of contractile force, the muscle fiber types have different nutritional requirements.  The Type IId fibers use instantaneous energy sources, ATP, ADP, CP.  While these can be broken down quickly (think simple sugar versus complex sugar), the cell has a very finite supply of them at any given time.  Once the energy source is depleted, the fibers can not fire until the energy stockpiles are regenerated.  Type I fibers, still use ATP as the basic fuel for contraction, but they generate ATP by first breaking down fat and glucose.  The process of metabolism takes time, but given the amount of glucose and fat store in the body there is essentially a limitless supply of fuel for Type I fiber contractions.  

So, to begin answering your question let's first imagine two people doing a bench press.  Person 1 has 300 pounds on the bar while person 2 has 50 pounds on the bar.  Person 1 can do 1 rep and then has to wait 1min before being able to do the next rep.  Person 2 can lift the weight without needing to take a break.  Who does more work (ie, who has lifted the most pounds) in two minutes?  Person 2.  This situation is analogous to mashing versus spinning.  We can also think about this is a race-specific situation.  Let's talk about the short term (let's say a hilly sprint triathlon), mashing up the hills on a bike would require force production from the Type IId and Type IIa fibers.  The Type IId fibers would quickly get fatigued, and it would result in a drop in overall power output (because now only the IIa fibers are providing contractile force).  If you were to spin up that hill you would stress the IIa and I fibers.  While this might not provide the "punch" initially seen with the mashing, you would be able to maintain this total force production until the end of the race.  This would hopefully save your Type IId fibers for that last sprint to the finish line.  

In the longer term (say the Tour de France) there is also an implication of using the mashing technique.  Because Type IId fibers are prone to contraction-induced damage (they produce so much force they can literally pull themselves apart), mashing results in greater levels of muscle damage than the Type I-fueld spinning.  This damage takes time to recover.  On the order of 10 days for full recovery.  If a rider can avoid that damage during a hilly stage in the middle of the Tour they are likely to be able to perform at a higher level in subsequent stages.  Maybe this damage isn't much, but the Tour is won with a 1% difference.  Every little thing like this has to be taken into account. "