Baowolf's Beginner Banquet -Sorry all tables are full no room.. (Page 6)

I also got the Tempo Trainer today.  Went to the pool for a little while to try it out.  It's not loud enough to annoy people at all.  But it is loud enough for you to hear yourself when it is attached to your goggles.  Put it on around 33 stroke cycles per minute and could keep up with it while still maintaining 18-20 SPL.  My 100 time dropped from around 2:36 to 2:22 by doing this.  Not sure I could keep up that pace for 30 minutes, but we will find out next week.

Congrats CKslowpoke!

Yeah, congratulations slowpoke! You're def my inspiration right now because I am super anxious and nervous about doing my first one.

So...the main obstacle I've been dreading is buying a street bike. What I'm hearing, though, is that I can go ahead and use a mountain bike but just that you recommmend getting smooth tires. Awesome! I'm still reeling from the recession and don't have tons of spare money so taht helps a lot.

Thank you so muchCarol for the advice on the youtube videos. I swam this morning, watched them and then swam again tonight and made a huge leap in improvement. No breaks-swam the entire 20 minutes and actually swam a little farther than what the swim portion of what my race will be. So now I know I can finish this thing right now! Now it's time to train to win it! Or at least do well 

Way to go Ceril!  You did great, and learned lots...that's the way to do it

Nate, VERY happy your swim went better.

Windy bike ride this morning, with no falls, yay!  Darn, I'm missing my one chance to keep up w/ Steve on a run!

Hope everyone is having a good weekend.

Grats for hanging tough and finishing your race!  Races are tough, expecially settling in on the swim.  Many folks swim a bit to get into a rythm, used to the water temp and get the arms moving.  Always remember finishing is way better than not and showing up is way better than sitting on the couch.  It sounds like it was definately an adventure.

I agree that, from looking at your logs running more days and biking more days per week will definately help you on those portions of the race.  Most people do not really improve much on 2 short bike and 2 short runs per week.  Getting in 3 of each will help a great deal even if one is short. 

You are really swim focused at the moment and that tends to make me the most tired.  Swim should come along nicely.  I would recommend doing at least 1 brick (bike and then run right away) so you can get used to the feel of running off the bike.  It will feel wierd for the first mile, but then you should be able to settle into your normal rythm.   

Did you have anything to eat before your race or during?  Not sleeping well before a race is actualy more common than you would think.  Anxiety about race performance while sleeping in a strange bed or tent can lead to problems falling to sleep.

It all gets better!  Outdoor triathlons are more fun because the crowds will be cheering you on.

Alright pop Quiz!

1) What is body glide and how do you use it?

2) What are the most common things to forget to take to your first triathlon?

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races?

4) What do you do if you get a  blister?

5) At around 75 F how much water do you need per hour on the run?

6) How many calories do you need to consume during a sprint, oly, HIM?

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery?

K thats enough for now. Time to go swim... I am bad at swimming and nursing my shoulder hopefully I get in 2500 yards. 

I am answering these questions from memory so I will see how well I remember

1) What is body glide and how do you use it?

 You use it to prevent chafing in sensitive areas for biking and running, i.e. thighs, under arms, etc.

2) What are the most common things to forget to take to your first triathlon?

I really do not know.

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races?

My understanding is that I should carry spares and pump when I am on a ride or in a race. I am not a fast tire changer, yet.

4) What do you do if you get a  blister?

I would suggest pop it, drain it and cover it. However, that may not be possible when running in a race because I wouldn't have all the supplies. That is what I do when I backpacking.

5) At around 75 F how much water do you need per hour on the run?

8 oz?

6) How many calories do you need to consume during a sprint, oly, HIM?

For a sprint it will depend on how long it takes me, but I think around 100 calories. For an oly probably 300-500 and for HIM 1,000-2,000.

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery?

1) What is body glide and how do you use it?

Its a stick, almost like a deodorant stick, that you use to prevent chaffing

2) What are the most common things to forget to take to your first triathlon?

well, my first tri it rained all day, and i found i was really wishing i had brought another pair of shoes that would have been dry for afterward.

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races?

I can do it in about three minutes, and always have a pump, tubes, and levers

4) What do you do if you get a  blister?

In training I drain it, use some moleskin around it, and tape it

5) At around 75 F how much water do you need per hour on the run?

about 16 oz or so?

6) How many calories do you need to consume during a sprint, oly, HIM?

I honestly dont know

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery?

Having a set of dry clothes, towel, socks shoes, and a warmish waterproof jacket is really good to remember for post race.  If you know it is going to be raining sometimes folks put their run shoes inside a trashback so they are at least dry when you put them on even if they will be soaked in 5 minutes anyway. 

2600 yard swim down, 1  mile wak, 3 mile jog down .. how are those long weekend training workouts going?

1) What is body glide and how do you use it?  A lubricant in stick or powder-lotion form to prevent blisters and chafing.  Put it between thighs, on feet, nipples, and anywhere else where rubbing is an issue

2) What are the most common things to forget to take to your first triathlon?  Swim goggles, perhaps patch kit and co2 for bike, bodyglide

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races?  I have yet to practice changing tubes or patching them.  Got my kit today.  Going to a bike maintenance class next Saturday if possible.

4) What do you do if you get a  blister?  I cover with a blister bandage.  If too large, I lance it with a sterile needle.

5) At around 75 F how much water do you need per hour on the run?  16 ounces

6) How many calories do you need to consume during a sprint, oly, HIM?  S-1000, O-2000, HIM-4000

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery?  As much as you have used.

1) What is body glide and how do you use it? You all got this right, body glide helps prevent typically clothing rubbing on skin in areas taht will result in irritation or blistering. 

2) What are the most common things to forget to take to your first triathlon? Large list here but, front tire, tire pump, swim gogles, bike shoes, running shoes, running socks, race belt, sun tan lotion, nutrition, water battles, sun glasses, extra tubes, co2, so anything but having a tire pump is a good idea.  Also, if your race starts at 6am and it will be dark when you are setting up your transition area, a flashlight will be helpful.   

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races? It is good to practice changing a tire before you need to do so in a race and make sure you have the tools with you in a race.  For a mountain bike you will actually need a C wrench of the correct size to get your tires off as well as tire levers a spare tube and a small portable pump or co2 inflators.

4) What do you do if you get a  blister? I use a steril pin to pierce and drain a blister.  If it is really bad and refills faster than within a couple hours you may actaully need to cut a small hole in it with nail clippers so it will drain properly.  During a race you typically just suck it up and get the race done.  If things are really bad you can stop by and get help from medical who will probably pop it and bandage the area. 

5) At around 75 F how much water do you need per hour on the run? People will varry but anywhere from none to 16 oz.  For me 16 would be way too much.  It also depends on how many hours you are going to be out there.  So for the first hour I would need none, but if I am going to be out longer than an hour I would need to backfill and typically take in around 2-3 oz per 15 minutes for a 3 hour run or 8 -10 ish oz per hour.  The longer you are out there the more it will matter.  At Boston I did 2-3 oz every 3-4 mile (50F) and woudl have done 2-3 ounces nearly every mile if it were 90F out.  (I would probably go 2 miles, 1, 1, 2, 1, 1, 2, 1, 1, 2, etc.  16 oz would make me sloshy and side camp me up.

6) How many calories do you need to consume during a sprint, oly, HIM? For me Sprint 100, Oly 200, HIM 1400-1600, IM 3000 ish.  How fast or slow you are impacts this.  100 cal gel 15 min before race, 300 cal per hour on the bike, 200 cal per hour on the run for races longer than  2:30. 

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery? 30=non3, 60=none, 90=none, 2 hours, maybe 100, a long workout say 4-5 hours probably 200-300 calories.  Most folks overdo it here and it is the primary reason they do not lose those pounds they want to lose. 

These things may varry by person, so you have to experiment some, consider this average and then decide for  yourself if you are higher or lower than this with your own training.  This is less important for shorter races, reallly importonat for Full mary/HIM or longer races.

Ok...sorry for the absenteeism...I've been spring break camping with the kids for the week!

Congrats on the Boston Mary...you finished and that rocks!  Next time I bet you will nail it.  I can't even fathom running 26.2 miles in cold A** weather!

The question about my hardest physical effort is really a tough question.  Two years ago I had my first session with a strength trainer/coach in a women with weights program after having done nothing for several (10) years.  The workout was called "fight gone bad" and it was 1 hour of High intensity interval weight lifting and cardio endurance.  Hadn't been in the gym in a long time and I suffered every moment of the hour but I made it through and even though I felt like puking I was proud of myself.  I did it.  I survived.

Ok...I like to inspire  so Look Out Group!

Here is my stupid newbie question...why do I need a wetsuit and is there a comfortable one for women.  What should I buy?   The last time I tried to put on a wetsuit (for diving) I felt like a stuffed sausage! Do you wear booties or swim shoes for the swim?

Can you explain how to set up different heart rates for Bike, run, swim?  I just used the zones listed in the Timex Ironman Watch Manual

A wetsuit helps keep you warm and apparently also helps you be more buoyant, though apparently they're not necessary if the water temp is 78 degrees or so.  My first tri has a pool swim so I won't need one.

Weekend workout:  had planned a 10M long run, but it ended up being 11 after accidentally taking a wrong turn down a canal trail.  Or rather, there are two canals that run parallel in one stretch, and thus two parallel canal trails/service roads — but one of them stops at the point where the canals converge.  Guess which one I picked?  Yep, so I backtracked for half a mile and then got on the right one.

The good news is that having done an unplanned ride on Friday (see training log for story about my 1-year-old throwing her handknit hat out of the jogger, unbeknownst to me), and two longer-than-planned runs on Friday and Saturday, I'm at 20.5 of a planned 21 running miles for the week and am calling it good. 

Here's to hoping that this coming week runs more smoothly. 

Thanks.

Sorry no stupid questions here.  A wetsuit keeps you warm and provides floatation.  There are a variety of brands 2XU, Zoot, the one on the BT home page etc.  Tri/swim wetsuits are waaaay more flexiable than diving suits.  You will initially feel pretty tight in them until they get wet. It may take you 10 minutes to get one on dry.  Yes they come for men and women.  If it is a short swim or if the water is relatively warm 65+, you are fine without one.  If the swim is cold sub 60 and long 1 mile + you probably want one to keep warm.  There is an advantage to speed due to the floatation and I doubt you could drown in a full wetsuit because of the boyance if you were concious.  They make you feel like a sea otter in the water. 

Everyone's heart rate is different.  Your HR for swim, bike and run will be different.  You need to do a test to determine your LT.  (lactate threshould).  So you warmup for 10 minutes, then go as hard as you can sustain bike/run, etc. for 30 minutes and then take the average of the last 20 minutes of the 30 minutes.  That is your LT.  You can then use the calculator on BT here to get your HR zones.  My LT for run is 175, making 175 =z5.  z1 is like anything below 148, z2 is 149 to 158, z3 is 159 to 165, z 4 is 166 to 174... or something very close to that.  So my long runs are z2, my speedwork gets up to z5/z5a.  Marathon pace is 165. 5k pace is 175.  1 mile pace is 177 to 180 followed by a collapse to the ground 8). 

If an of that doesnt make sense let me know.

Oh one more thing prior to a long run/tri or using a wetsuit.... cut your tonails and fingernails.  Long fingernails rip wetsuits and long tonials give you black tonails on long runs (like 20).  The nail hits the front of the shoe resulting in bruising the area under the toenail, often on the toe next to the big toe if it is longer. 

Good morning all,

I hope everyone had a great weekend. 

My training plans for this week. 

M - Swim - 500m /Run - 5.3 miles

T - Bike - 8.5 miles

W - Swim - 500m / Run 3.2 miles

Th - Bike - 6.4 mi

Fri - Swim - 500m / Run 4.0 miles

Sat - Sprint Tri - 300m Pool Swim /14 mile Bike / 5 k Run

1) What is body glide and how do you use it?

2) What are the most common things to forget to take to your first triathlon?

3) How fast can you change a tire and do you always carry spare tubes and a pump with you on rides and races?

4) What do you do if you get a  blister?

5) At around 75 F how much water do you need per hour on the run?

6) How many calories do you need to consume during a sprint, oly, HIM?

7) How many calories do you need to take after a 30 min, 60 min, 90 min or 2 hour workout for recovery?

Well I was absent for the pop quiz, so I fail! No make-ups.  Actually, I wanted to add about Body Glide to put it on the inside of your shoes, the heal part, they will slip on more easily in the transition. For most important thing to take, I think coach covered it, but again, I've been thinking I'll take an extra contact as I am fearful it may come out during the swim.  Never has in training, but with my luck...

And now for my 4 mile race this past weekend. Some of you have been kind to ask how it went.  Well my 16 year old daughter and I had a pretty good pace for me, 8:45 min. Then at 1.75 miles she bonked.  She said she was about to pass out.  So I forgot about the race and great time I would get and concentrated on jogging/walking with my daughter so she would at least finish.  Come to find out she didn't eat a dinner before she went on her date the night before.  Teenagers! Anyway she leared a good lesson about fueling the body, and she and I had a nice walk/jog/talk.  All is good.

Two weeks out now from my first Tri, getting a little nervous...Coach, when I read your comment about the rain, I thought they would cancel a race if it rained.  I can't imagine biking on those skinny tires and being safe.  Are you saying they don't cancel?? Fear has now set in. -Karen

Karen, I'm with you on being afraid of riding in the rain.  Love to run in the rain though!

OK, so my next tri (5/15) has an 800 yd open water swim, wetsuit and all.  I would have skipped the wetsuit, but saw pics online from the same race last year, and looked like almost everyone had one.  So I bought a sleeveless model, have tried it on, and it seems OK.  Cheri, I'm with you on the stuffed sausage feeling!  I am signed up for an open water swim clinic this week.  Hopefully will learn lots and be glad to share afterwards if anyone else is interested.  Does anyone have any tips or things that I should make sure to come away with from the clinic?  On the body glide topic....would that would be good to use with the wetsuit?  If so, where do you apply it to make the wetsuit on/off thing the easiest?

MTA: Also trying to figure out what to wear under the wetsuit.  I have some tri shorts on the way and a tank top that is sort of like a tri top but really made for running...assuming I could wear that? 

I'm extremely interested in the OWS clinic information. 

Local races might cancel due to rain, but I know some of the Ironman races have continued in the rain. 

Speaking of rain, I was ran out of the pool this morning at the gym due to lightning, then again at lunch due to tornado sirenes.  Mother Nature didn't want me to get that swim workout done I guess.

40 mile bike, 3000 yard swim out of the way for today's workouts.

If you use bodyglide on your ankles it helps you get your wetsuit and off, some on your neck to prevent/reduce chaffing from the wetsuit. 

Boisie 70.3 rained for nearly the whole race (didnt rain during the swim).  It hailed on some people, but the race wasn't called.  With wet roads be very very careful of paint, treat it like ice, slow down early your breaks will not be as effective and don't lean too much on the corners.  If the road is mostly straight the rain won't affect you much. 

Glind insde of heal on shoe is a good idea yes and elastic laces so you can slip into them without tying. 

You pretty much wear your tri outfit under your wetsuit. 

For guys it is really hard to put on a tri top when you are wet. I tried to do that in my first Oly...

Also be careful of timing chips and watches when taking off a wetsuit, they can wrap over the first layer and under the 2nd layer trapping your ankle or wrist nicely.