Cadreamer's Group - FULL (Page 5)

Hey everyone!  How's it going?  Any questions of the week? 

Nate - I'm not an authority on weight-lifting and endurance sports, but generally, even a 5k is an endurance event.  Usually lifting heavy/low # of reps is recommended for the off-season (when you are not racing) while lighter/more reps is recommended for best performance in racing.

So - I'd go more in that direction if you're focusing on race performance.  As always, the path you choose has to be consistent with your ultimate goals.

Went back to the doctor today for more x-rays.  The swelling is gone, but still tender to any pressure on the topside.  He said there's a fracture on one of the metatarsels (?).  No running or biking, unless I pedal with only one foot (to much pressure) for another 7-10 days.

Oh, well, nothing I can do about it.  We're off for 9 days at Disney World this Friday.  It's the required Disney pilgrimage for our 12 year old daughter.  Guess I'll have to relax and not worry about exercising.

I would have to agree with Ca about heavy lifting and racing. Nate I found that http://www.runnersworld.com/ is a good place to go about running and running workouts. I believe I've even seen articles on lifting and running. Hope that helps.

well, have fun at Disney World and be careful - that's still a lot of walking around on a foot that's not quite healed up.

FYI, there's a recently new rule at Disney, that if you tell them you need to go to the front of the for a malady, they cannot question it and you can go up front fast with your entire party.  Check at the front info station when you go...the info desk is under the train stop, just inside the front gate to the left...if it's the same layout as CA.

My other Disney tips:  umbrella (in case you do have to stand in line in the sun), and spray can of Evian water (can find at a pharmacy).

Have fun!

front of the LINE, that is!

Thanks for the tips Dana.

Can you explain the spray can of Evian?

Was VERY big in the late 70s / early 80s or so, I think...the spray water came before the bottled drinking water craze, actually!

It's an aerosol can of water, and it feels great to spray on your face and neck when you are sweaty!

http://www.shop.com/op/~Evian_Mineral_Water_Spray_14_oz_-prod-32928205-42840468?sourceid=298

Never heard of it, but it sounds like something we'll need.  Off to the store I go .

Don't know if it's too late, but ALSO buy those bandanas that have the water soaking thing inserted.  You put them in cold water and they stay wet and cold all day.  Wear them around your neck, and it really helps you feel cooler.  Also, a HAT is critical...

Hi everyone,

I have some, eh-hem, delicate questions!

So, being a newbie, I have NO idea how triathlons work.  I'm wondering about 2 CRITICAL pieces of equipment and how you work them in:  bike shorts and jog bra.  I'm thinking neither of these is able to do their "job" if soaking wet.  Wet shammies?  That can't be comfy, so I figure triathletes don't wear their bike shorts in the water.  BUT you don't wear undies with bike shorts, so how do you switch into bike shorts in the transition???  Or do you indeed wear your shammies in the h20?

And jog bra?  I'm a double D, so that thing has to be tight like armour--no saggy wet bra is going to do the trick.

What's a gal to do?

Okay, this is a whole topic (what to do in transition) and I don't have time right this minute but I'll get back to this question sometime this weekend and give you all the nitty gritty details...

I've seen a few articles on BT about transition, but none address my 2 delicate questions!  ;-)

Looking forward to any insights you have!

Dana

I was a hard core bike racer for a long time and can't imagine not wearing my bike shorts on a ride!  ;-)  Will check out the shorts links you provided...  Thanks!

My first race is the Suburu Women's Series in San Diego.  It sounded just right for me, women only, seems to support newbies, and is a fund raiser for ovarian cancer (I don't have any link to ovarian cancer, myself, but I figure it's a good thing to support).  And the distance is perfect for a newbie, probably an hour of racing:  it's a super sprint.  Oct 15.

Funny thing is that the day I decided to start TRI-ing and found that race, I found a 16 week supersprint training program!  I'm at the end of week four, and feeling great.  For added bonus, starting a 5 week boot camp on Monday at the crack of dawn.

I don't know what it is about this triathlon thing, but it's got me hooked!

What the HECK do you do in TRANSITION?  
The 4th Sport of Triathlon

Clothing
First of all, you wear the SAME stuff through the whole race.  (Unless you are doing 1/2 IM and up and then (usually) there is a changing tent where you can change your clothes.)

Recommended:  A tri-top/tri-shorts combo OR a tri-suit.  The main thing about both of these is that they are made out of quick drying material so that you don't spend the entire bike leg soaking wet AND they have a quick-drying pad so you have some amount of padding for the bike.  BUT it's minimal padding so you don't feel like you are waddling around on the run.  Generally anything up to 1/2 IM distance should be fine with this option.  Only when you get up to 50+ miles on the bike is there really a decision on whether or not to switch to bike shorts in T1.

Not Recommended: (please learn from my mistakes) A sports bra/swim suit then pull on bike shorts for the bike and change to run shorts for the run.  BAD idea.  First of all, a regular swim suit was NOT meant to ride in which meant I had really bad chafing where the suit met my inner leg.  Serious OUCH.  Also, switching out clothing slowed down my transition immensely.  (i.e. I would NOT recommend wearing that Junonia suit.  Although fine for the pool, wearing that for a triathlon is not going to be pleasant.)  Also NO COTTON!  It will NOT dry out and WILL chafe!

What I wear:  Ok, I hate to say this, but I am too fat to wear any tri-short/tri-top combo that I've seen out there.  So.  I wear Danskin 1x Supplex shorts and a wicking top I found that fits me well and has  a zippered pocket in the back.  The shorts do not have padding at all but for an Oly distance (40k/24.85) miles I don't find this too annoying.  Race day adrenaline is awesome.  Plus I really do have a lot of hmmm... "natural padding" anyway.  Now, if my butt was bony this wouldn't be a good option.  However, I figure by the time I need to worry about it I'll be able to buy a Really Cool Tri Race outfit.

Sports Bras:  If you have any kind of cleavage (D cup or more) a regular sports bra will NOT work for you.  (I mean the kind that you just pull on that doesn't fasten like a regular bra.) I use a Champion sports bra for my races.  It's underwire, things don't move around, it's wicking and it's comfortable.  Basically, find a bra that does not chafe when wet, is made out of wicking fabric, and gives you the support you need.  Places to look online, Junonia, Title9Sports, any sporting goods/running store.  Running stores will generally have the more intense bras so that's a good place to start shopping.  I've heard good things about the Enell sports bra but I don't need quite that much support.

Transition Setup
I actually took a pic for you guys of my setup my last race so you can see how I do it.  That's my bike wheel to the left.  The only thing I should have done differently is to move my stuff a little further back so I could have stood on the towel to put it on. (Don't forget your towel.)

Hand towel to the right for wiping off feet (or whatever.) Water bottle behind that for a quick swig or to rinse off feet.

I stack my stuff so there are two stacks.  The stack in front is my bike stuff.  Top to bottom: Sunglasses (not in pic), helmet, gloves, shoes.  The stack in the back is my run stuff.  Top to bottom: Hat, race belt with race number, socks rolled up in shoes, shoes.  (There are also a couple of open gels in the shoes for me to slam down when I get to that part of the stack)

I don't wear socks on the bike - my feet are wet and it's just too hard.  I MUST have socks for the run.  Some people put their helmets on their bikes, do whatever works best for you.  This is basically setup so I don't have to THINK.  I just have to put everything on IN ORDER in the stack and go.

Transition Process
Getting Ready:  Get there early enough to get everything the way you want it.  Get your wetsuit on, get warmed up, whatever you need to do.  I put a lot of Bodyglide on wherever there might be chafing (under the bra straps, etc.)  Use the Bodyglide.  It's awesome stuff.

Swim:  Out of the swim, start taking off your wetsuit in the water.  I do not have a wetsuit right now, but I've heard that it's a lot easier to get it off at least 1/2 way while you are still wading out.

T1:  Get wetsuit off all the way, put on bike stuff, go. 

Bike: Don't forget to eat/drink on the bike.

T2:  Take off bike stuff, put on run stuff, go.

Run: Don't forget to carry water if you need it.  (I do - I need the extra liquid.)

Things that are Really Really Nice to have:
Bodyglide.  Rub it everywhere you think you might need it.  Especially if you have a wetsuit.  Put it on the back of your neck for sure - nothing like a big wetsuit burn on the back of your neck.

Extra water bottle.  Trust me, you'll find something to do with it.

Clothes to change into after the race.  Self-explanatory.

Race Belt:  This little item is almost a must have.  You don't have to pin on the number and then have to fight to get your top on in T1 (yeah, that was my FIRST year) you just grab the belt (to which you have already attached your number), click it on in T2 and go.

______________________________________

So, that's it.  Post away if you've got any questions... or just post away anyway!

So, I see that my post on transition struck you all dumb.

How's it going this week?

For me, I'm still working on the weight loss thing (hit a new low this week, yeah)

and I have planned:

3x swim, 2x bike, 3x run for a total of 6000 yards, 60 miles, 10 miles.  We'll see if I make it or not...

Big A race (1/2 IM) is coming up in Aug and I gotta get ready for it.