parrj's Group - FULL (Page 6)

Hey Jeff-

I did another tri this past weekend..my race report is up.  I realized I took it too easy with my training after my first rti and I didn't do as well as I thought.  Erven though my run looks like I did..I know that the course was not measured right.

I am going to step up my training again and get back on track.  I have another race on the 17th and then I am going to concentrate on getting up to doing my Oly in Sept.

I am sure I'll have questions as it gets clsoer.

have a great long weekend!

Just a few quick thoughts after reading Jamie's RR.  Putting it here for everybody and anybody to read.  It is a very common practice for people to rate races (A, B, C).  Most people will pick 2 or 3 A races per year.  3 is even pushing it.  Then throw in a couple B's and make anything else a C.  What these mean are for an A race, this is you big race, the one you want to be peaking for.  So here, if you are using a plan or just training, you are usually going to give yourself a taper before the race, length determined by distance.  B races are still kind of important and you want to do well, but you probably won't be in peak form.  Tapering here is maybe a day or 2 before the race, again length dependent.  C races are just races you throw in just to do.  This are great for practicing transtions and completing bricks.  You will not taper for a race of grade at all.  Its just another training session for you.

Tapering involves cutting back all activities.  A lot of people think okay, i will ease up on my swim/bike/run, but can still hit the gym.  Or well, I'll just go for an 8 mile hike today.  These are still exercise, causing your body to work harder then normal and not allowing for recovery.  Taper approprecitally and race well.

I know I know.. I have a lot of explaining to do. And my apologies to Jeff.

 There have been a lot of changes in my personal life since last March. Plus I was a total mess with injuries after the tri. My ankles they started to swell up a lot after I ran and I was all banged up after the fall. I went to the doctor to check my elboy cuz it still hurts a bit. But its fine.. So I pretty much stopped running. I kept on the bike and swimming. Granted I was not training 6 days a week like I used to I was only training 2 to 3 days a week. And Believe me. I feel them now.

I never made it to St. Croix due to a business trip.

 And to top it off I bought a MACBOOK and for some reason I could not post a thing on the site. I just got frustrated with the whole thing and stopped posting. I could read everything that you guys were saying....but I could not respond..It was so frustrating. I felt like I could not speak.

And Jeff. Stop saying you are a bad mentor man!... Geez... You are a great guy that really cares, don't beat yourself up for things that you can't control.  Think about it...How many people here mentring have your academic credentials?....I think not many...plus this can serve as somewhat of a Thesis :-)

So anyways. I installed windows on my mac. and here I am.  

I've  been training.....I wanted to bring up something to you active guys and gals of this mentro group.. Since 2 of you are in FLA....How about doing a tri in Fla..like the Miami Man...or the other tri they hold in Miami?

Let me know! We could all meet there in person. :-) 

68?....I think I can handle it .

Ok...I'm signing up today for this weekends triathlon on the east side of the island.

I'm just doing the sprint. I don't plan to kill myself on the Olympic...specially when I just started running this week.. This will definetly be a C race.

MiamiMan has either a HIM or Olympic distance race.

OK Guys...

I signed up. Sunday May 27. Sprint Tri. YOu can check out the course map by going to my log and select Sunday 27th. I added all the routes.

I plan to get on the bike tomorrow. And get the aero position in check.

 My goals are:

swim  under or at 2 minutes/100m

PR on the Bike for 20K..I've ben  doing a lot of bike training. I plan to keep a 90 cadence all the way

Keep at least a 9:30 pace on the run..

 Let's hope I have the legs

Going for broke on this one

Hey jeff-

So basically, I fell on my bike (wasn't riding, just standing about to take off) and the handlebar rammed into my lower left part of my breast and rib.  Took my breath away.  It got all brusied, but it also hurts to move and lay down and stand and everything else.  I am not sure if I am doing myself wrong by continuiing to train, but I am not one for sitting still . I also think that my work is not helping it heal (I lift heavy pots all day)  I ran last week at my run group, but it really hurt.  I have run group tonight, and I can't decide if I should try or rest.  I know there is nothin a doctor can do about hurt ribs, so I jsut have to wait it out.  But, it realyl does suck that I can't train properly and also can't sleep well! Any advice?

Hey Jeff-

Can you talk to me about tapering.  I am never sure how much to cut down if any or when to ease up etc...do I stop all together a few days before the race..? Is it ok to go for a swim? I have never really understood how to properly taper..help a girl out!!

Also, I have a lump/knot to the side of the lower part of my right knee cap.  It is in line with the back of my knee, but it is directly on the outside.  My massage therapist was able to undo the knot even though it KILED!  But, I get this a lot from running.  Do you ahve any idea what it is nad how to prevent it.  She did tells me she see's a ton of runners with it, so I know I am not alone.  Any ideas?

A taper is just a decrease in volume while maintaining intensity.  Your taper week should be from 1/3-1/2 of your normal volume, but with more intensity.  If you are doing a Sunday race, its recommended to take Friday completely off and Sat, do a very short swim, short bike to make sure everything is working properly and you are in the correct gear and a very short run.  Really its just enough to warm up.

As for the knee.  Hard to say without seeing it.  If its more towards the back of the knee on the outside, could be a tight hamstring, more on the outside would be runner's knee, or tight IT band.  Stretching will solve all your problems.

morning everyone!   I did a reverse tri this past weekend..very interesting and challanging!  I posted my race report..check it out. 

Also, just signed up for Miami Man!!!!!!  Holy crap! Definatley my A race of the year..there are less than 15 spots left, so if anyone else wants to do it, they should sign up NOW

Hi Jef...

can you tell me about nutrition in regards to recovery drinks, how much to take in before a long ride, etc...what to take in.  I know you have to fiddle around and find whats best for you, but to give you an idea of how uneducated I am ...

before my 1.5 hour ride yesterday, I had a banana and water.  During the ride i drank water.  we then did an OWS as well after our ride.

I was told that a Jamba juice is good recovery drink, so i had that after it all.  But I am still a bit confused on what to do before long workouts and after to make sure i get in my body what is necessary.

Any words of wisdom? 

Sorry this has taken me so long to get back to you.  But lets talk nutrition.  Depends on what your long workout is.  Long bike rides you can take more nutrition in before because the gut can still easily digest foods on the bike.  It is a fiddle around process and find what works for you, but the longer the ride the more you want to try to take in.  I can do a bagel with cream cheese or peanut butter 30 mins before a long ride.  Then I will take a gel or something every 45mins to 1hr during a ride.  I also found that M & M's are good on rides.  Tasty and they melt in your mouth, not in the bag.   One normal size bag give you 240 calories.  Gels are only around 100.  You can probably digest between 400-700kcals/hr.  Again depending on how hard you are working.  The harder you work, the blood goes to the muscles and not to the gut to aid in digestion.  Water is good on long rides, but I find a sports drink is better because it give you hydration, calories and electrolytes.  I did a 2.5hr ride this past weekend.  Used 1 gel, 1 bag M & M's, 20oz gatorade, 20oz cytomax (200kcals) and 16oz water.

As for post exercise recovery.  I don't know much about brands.  I use chocolate milk.  It has a good 4:1 ratio of carbs to protein.  You want to get carbs in to replace what you used and protein to help aid in muscle recovery.  You should try to get something down in the first 30-45mins.  Then a meal within 2hrs.

Ok..so I am needing to be much better prepared for my rides...this morning I went on a 1:45 ride and all I had before the ride was a nutrigrain bar.  I am thinking that is why getting back in the last 30 minutes I barely have enough energy.  I also only 20 oz water on the entire ride.  I always forget to pick up some gatorade or otehr drink for my ride.  I jsut had a half banana and some oj when I got back.  Ia m actually waiting for the rest of my group to get back- they were gonig for 2.5 hrs (way more time than i have ever done) and we are gonig for an OWS.  So, I will have a bigger meal after the swim.

also Jeff-

Is it normal when first getting into biking that my neck could hurt after being in Aero position for a bit? Or is my fitting not right.  I ahve had it fitted a couple times, but my neck hurts for a day after my ride.