2018 Beer Drinker Appreciation Society - Always Open (Page 6)

In reply to Nicole's roller question about people flying off of them.

This about sums it up for me - this is a beginner

https://www.youtube.com/watch?v=A7UFwHWSnGM

And this looks like a more seasoned roller user

https://www.youtube.com/watch?v=6edtMxfs1u4

Would like to try one of these, though Sagan makes it look easy (3x World Champion - he says twice in the video that was recorded before this past October when he made it 3 in a row)

https://www.youtube.com/watch?v=x7_rABu_-JQ

I strongly advise you to first try them in a door way in which you can support yourself on either side....speaking from experience!! :-)

I stay at a hotel in CT that has about a 400 sq. ft. or so workout room, where they squeeze in 5 treadmills, 3 elipticals, 3 stationary bikes, a multi-use weight machine, three benches, and a decent size rack of dumbbells.  Sometimes there will be 15 people in there at 6 AM.  And there's no fan.  Why cant they put fans in hotel gyms????

@Nicole - Thor gives good advice on the doorway thing.  The thing with rollers is that you have to balance yourself with your core muscles (as opposed to a trainer where all of your effort is in your legs), and it takes some practice to not fall over.  Hell, I've fallen off my trainer.  LOL

Yesterday's 1.5 inches of snow closed schools so that threw my day around a bit, but I got to the gym during my daughter's 2-hour swim practice and I was doing something almost the whole time...45' on the TM, about 40' of ST and core work, and then a sllllloooow easy 700 yard cool down swim.

I hurt today. 

Nice job, and yes it will.    Make sure to move around today, that'll help with recovery.

The first one also looks like me the first time I tried to use clipless pedals. 

And I love all the comments on the second one "your seat is too high" (which it is).

That's a good start! Keep moving to work out the soreness.

My swim last night was an easy 550 yards, getting my self back into the water is going better than expected. When I finished my set I felt like I could keep going. Next week I'm going to jump it up to 750 and see how I do. Unfortunately I have an early morning meeting today so I wasn't able to get my run in before work.

For a day that just says "13 minutes running" and nothing else, i would do some additional walking or like you said, core work.  I think those 16-week plans assume you're starting pretty much from scratch, so if you have the background you could probably add in the strength and flexibility training.  I would be careful about increasing too fast.  Don't ask me how I know. 

Since I missed my run yesterday morning I made up for it with one today. Granted that meant I missed today's short morning bike ride but I do a bit of bike commuting every day (only around a mile) so I'm ok with missing a bike ride here and there.

Regarding nutrition on a sprint, depending on your fitness level you will hear many different things. Many say it's a short enough race that you won't need anything on the course. In the past I have done a gel shot ~10 minutes before the race then sports drink of choice for the bike and run. 

Got in an UGLY 2K SCY swim today.  I woke up at like 3:45 this morning and my legs are toast from earlier workouts this week.

Haven't felt this fatigued from training in quite a while, I suppose that's a good thing??? 

I'm also going to sign up for about a half a dozen cycling races (crits, road races, and a couple of TTs) this spring.  I seriously need to lose some weight.  The "kg" part of my W/kg is awfully high right now. 

For sprint race nutrition...

Week of the race:  maybe some very light focus on carbs, but generally just eat clean and drink lots of water.  With the taper your caloric intake needs will drop anyway.

Night before:  pizza and a salad, and a beer or two (my best race I had wings, too LOL)

Morning of:  Apple, Zone bar (fudge graham) and coffee.  Have no idea why I started the Zone bar thing, but it's worked.  I try to be done eating at least three hours before race start time, so sometimes that makes for an early wake up.

Before race:  sip on a watered-down Gatorade, making sure I don't get stomach-sloshy. (technical term)

During race:  watered-down (like 50%) fruit punch Gatorade (again, no idea why I started with that flavor, but it works and some of those G flavors are just gross...).  I drink this on the bike.  I might grab a water at an aid station on the run.

Post race:  BEER!

Saturday I wanted to get a long run in and I did not disappoint myself. Ran from my house to one of my favorite hills for a total of 4 miles on road, 8.5 on trail with 2100 feet of elevation gain. Legs were a bit sore on Sunday so I called it a rest day. This morning my bike commute was a bit longer than usual and I plan on swimming after work. Keep things moving!

Weekly goals are the same:

2 short runs, 2 short bikes, 2 swims, and something big on the weekend (bike or run, maybe both).