Bob Stocks' Group - Full for now! (Page 6)

Hey Barb!! Great post! Let me start off by going back to one of my previous posts about RELAXED POWER". Don't worry too much about the power, the RELAXING is the important thing. If you are working hard trying to straighten your ankle then you are wasting energy, and working a muscle that really isn't supposed to work in swimming. (Except to push off the wall. )

When I kick, I visualize my legs being a thick piece of rubber. Initiate the kick from the hip and just slightly bend you knee enough to let the water roll down your shin and off your toe. Then straighten your knee to pull the water up with the sole of your foot. Let me know if these tips make sense.

Here are some ideas to increase your ankle flexibility:

1) - Sleep on your back with you covers tucked tightly and a heavy blanket over your feet.
2) - Light kicking with full size fins (not zoomers)
3) - Ankle stretches after a good warmup.

Hope everyone is training well today.  I'm not; I have bronchitis, but my doctor gave me med's this morning, so I should be back to training soon.

**Also, we fell to the bottom of the list.  

I'm in - I'm up 2-3 lbs since thanksgiving.  My nutrition which is always crappy has been off the charts bad.  I'm going to start logging food again.

I have not posted the challenge anywhere but in our group. I am going to start a chart on my log page with all interested in the challenge. I don't want to post it in a forum but if anyone knows a BTer interested just have him or her chime in here. I am not stepping near a scale before Jan 1st and I'm afraid what it is going to show.

Bob, that is the best description I've ever read about how your supposed to kick.  I've always heard the kick initiates from the hip but I never really knew how it was supposed to look or feel.  Thanks!!

I hope everyone's Christmas and training has been going well.  I got in a 13 mile run in beautiful mid 60 degree weather.  I'll jump in on the weight loss challenge.  I need to drop about 10 pounds. 

I like using visual descriptions. Sometimes they work, sometimes they don't.

Looks like we got a pretty good group for the challenge. The winner will be determined by a total % lost. I'll post everyone's starting weight on Jan 1st and keep a  weekly tab going. I like how Rick has his chart on his blog and will use something similar. If you don't want your weight posted just let me know.

Brad - Nice run yesterday!! Keep up the great work!

227 this morning - shows you how much I have been eating since I have been training pretty hard.  I was a feather under 220, after a 2 hour bike/run, butt naked, post ____, full exhale at my lowest... I want 215.  NO MORE CHOCOLATE (after tomorrow)!!!!

A friend was kind to me and said: you must have added muscle mass, yeah right! More like fat mASS

Chocolate? How bout that stupid peanut brittle stuff that's now stuck to all my shirts !

I have used one for the last couple years and absolutely love it. Its a great tool to replenish the glycogen stores that get depleted during exercise. I have a Nathan belt that holds four 10 oz flasks. I dilute my gels with water to a 50/50 solution and take a mouthful every 15-20 minutes during my long runs. I carry a water bottle on all my runs and ust the fuel belt for anything over an hour or so.

My feeling is that it is better to take in gels in a small amount more often because you are burning the glycogen at a constant rate. Diluting the gels makes them much easier on the palette and easier to absorb as well.

I have a couple extra belts if anyone would be interested in trying one before you purchase one. Just PM me your address if you're interested.

I carry a gel flask when I do long runs or rides. You can get them at Hammer Nutrition or Performance Bike and they are lightweight and you can carry them or stick them in your shorts. I think it's easier than a belt b/c it's only the weight of the flask. Also, since I buy my gels in a bulk bottle, I just keep the flask in the fridge. It's easy to use and the gel stays fresh for at least a month if refrigerated.

Think of it as a recovery meal: protein, carbs and you don't need to reach into your pocket to get it.  BTW, if you haven't tried it, cashew brittle blows peanut brittle out of the water. 

Bob

I could never dilute my Chocolate Outrage GU (see previous posts concerning my chocolate issues)!  The prospect of Chocolate Outrage GU is the only valid reason to run for more than an hour, IMHO (or espresso Gu if the run is early morning.... or both if it is over 1:30.... hmmm maybe ultras are in my future all the chocolate GU I can eat).

Willie05

Fuel belts are great and necessary for long runs.  I don't like the little flasks so I have a "holster" version which came with a 16oz bottle but I use a 24oz bottle in it.  I have not used it in races (either the 20K or 13.1 i did this year) and just relied on aid stations. 

A GU Buffet, how funny!

I'm just starting to experiment with GU and other gels to find out what I like and what my max calories are during run and bike. I will admit it is a bit confusing as there are soo many different opinions and options. In the past I have used a Nathan 4x belt with just Gatorade or GU20 on anything over 10 miles on my runs, longest has been 13 miles and all have been without gels. Typically on my bike rides  up to 4 hours I will have a 24 oz bottle of GU20 and one gel an hour,I have done one ride over 8 hours using the same formula. I dont use water at all and gels very seldom, where should I start training my nutrition for my upcomming 1/2 and full in August?  I will be using race course to supply nutrition, Im just looking for some guidance or starting point with calorie range and options,any help?