left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 62)

What I read and did (when I was doing my hour + runs),  if I knew I was going more than an hour around the 30-45 minute mark I would pop a couple shot blocks or drink some 'ade (Gatorade and Powerade are the same to me).  The thought process is that it takes 15-30 minutes for this stuff to really take effect.  Hence the reason that taking this stuff during a 5k probably won't help your run because the run would probably be over or almost over by the time it kicked in, but it would help recovery.

Go Mav! HIM!

So after all this talk about nutrition, I had my long run scheduled for lunch time today.  I didn't have any time to run out and buy anything so I did some searching on here and found that some people take PB&J and some take banana etc.  I did have a banana with me for lunch so I took half of that and ate it around 40 minutes.  (Run today was 1:23:00) I didn't notice a big difference from when I don't eat anything, but my legs did feel a little stronger.

So some questions:

1. At what point would I start thinking about having 2 "snacks"? My slow runs are usually around 11:30 mm.  Would I carry 2 when I'm getting closer to an hour and half and maybe take the second "shot" around 1:15 - 1:20? 

2.  Anyone else use bananas, pbj etc?  I'm kind of a natural person, like to stay away from processed type stuff as much as possible, when there are "real food" alternatives.  Plus a PB&J sandwich would be much cheaper and I'm always looking for an excuse to eat more PB.  YUM

I've done pbj and banana after a run but not during. I did try peanut butter on crackers in a ziplock in my waist pouch. But it didn't work that well for me. Felt like it took a while to go down, even with water. Sandwich might get a little beat up during the run, banana too.If it looks gross, I won't eat it. I never outgrew that I guess.

I am vegetarian so I understand the "whole food" preference. I tried organic cookies once. But had the same issue with the consistancy. Felt like it gets stuck somewhere between my throat and stomach.

I've been using raisins and they work for me.

I am not an expert on this subject by any means.....but it takes time to digest what you eat. What ever you choose to eat should be done in 20 minute intervals. Along with the food you consume you should also be hydrating. Protiens ( such as peanut butter) tend to be a little harder to digest for some people. You have to find what works for you. I like the gels as they are easy to carry and I dont have to chew. I cant chew and run /ride /swim at the same time.I wash them down with water at each 20 min interval and that seems to be enough to keep me well hydrated.

Last year when I was training for a really long swim I actually shoved gels up my sleeve of my wetsuit and rolled on my back and ate them(what a sight). It helps to keep me from cramping. There is a fair amt of sodium in the gels to replace what you loose through exercise.

As Bryan says...Nothing new on race day!!! If you practice before race day you will know what your body can tolerate.I also have a routine of "pre-race breakfast" because it is just as important to fuel before the race and give yourself a chance to digest. Trying to eat something you havent " practiced " with, can lead to problems during the race course   Dont skip breakfast on the day of the race because you are nervous! You need the fuel!

Hope you all have a good weekend!

For any run that is going to be more than 60 minutes/10k I will typically take a gel and choke it down around the 40 minute mark. Never swam long enough to need sustenance. On the bike I would tend to have something every hour but I've yet to do anything more than a 2 hour ride.

Way to go Mav - you are going to do great at the HIM distance.

Mrs FBP now has her new car - 09 Mazda 3. Happy with the price we paid and got very good service from the salesman and the business manager. Zoom Zoom.

FBP - congrats on the new car.  That's always fun.

Still in limbo for my Rookie Tri.  Their website still shows it as on for March 28th.  Here's hoping.  My running is getting there, no knee problems but have to keep stretching to keep the Quad tendonitis away.  I think I have that almost licked also.

Gary's next question - what do you use to carry drinks, snacks, gels, tire patch kits, etc on your rides (namely long rides)?  My wife gave me a Camelbak a long while ago and it worked pretty well last weekend.

Gary, I use my water bottle to carry my drinks. I have one that is mounted on the handlebars/in between my areobars and one mounted on my frame/ downtube. I have a little saddlebag that is located under my seat that carries all by bike tools and spare tire( I have had several flats!). And I have a  little case that is mounted on my top tube that carries my nutrition/cellphone. Can you tell I like to eat????I have seen people carry camelbacks but I think it would be rather heavy on my back. Sometimes I will partially freeze my water bottles so I have cold liquids on the ride. I love the aerobottle that is mounted up front because it has a straw that comes out of it and it allows me to drink without using my hands. Once I finish that drink I dump the bottle from that frame into the aero bottle.

 It is very cold here in the Northeast...below zero temps again this week. Today is another long run for me and I am feeling rather wimpy. I will probably do it but getting out the door will be a struggle. I hope it warms up before my 1/2 Marathon.

Thursday I go to Fla for a weeks vacation. I cant wait to swim in the ocean. I am bringing my wetsuit, my bike pedals and shoes and I am going to rent a bike. I hope to do a long ride of 50-60 miles one day. I  cant wait to actually ride outdoors I am seriously considering doing IMFLA in 2010 so I will get a sense of what it is like to ride in flat windy FlaDid I just say an IM race???? Ignore that, at least for a year!!!!I need to survive a HIM first!!!

Oh my, Mav, I am envious of you leaving for F.L.A. in a week!! Roughly five weeks 'til we go to Cuba for our week of "fun in the sun".

Did a 45 minute ride today whilst watching an episode of "24" on DVD. I am now halfway through Season 1 so lots of riding and watching still to do.

Like Mav, I have a bottle cage on my bike. Don't have the aero one up front like her, just one on the forward downtube. I wouldn't think the camelback would be great - too hot and too heavy (hey - sounds like a great name for a jazz tune!).

Mrs FBP and son Chris are out at the moment practising driving a standard. Hopefully they return with the car in one piece and their relationship intact!

Pete I remember the joys of teaching standard driving...hills still remain a challenge!!! Congrats on your new purchase, may you have many happy miles together

 Today I ran 15 miles...my longest run EVER!!!!! and it is freezing out. I didnt feel cold on the run but I will say that the last 3 miles were NOT fun. I was tired and wanted to go home. Anything after 10 miles is a real mental game for me. Glad its over

mav, do you have a picture of this? I can't imagine fitting anything between my aerobars. But, I like the thought of not having to use my hands to get a drink. Thanks!

I just got my bike equipped with a saddle bag with 2 tubes, 2 c02 cartridges, a tire tool (to remove the tire) It also has enough room to carry my cell phone & car keys. I also put on 2 new drink cages, and a new saddle... I hope I'm done spending money on this for a while

MAV - WTG on your RUN today!!!

Hey all!

A few updates.  Did a distance PR yesterday of 18.2 miles which is the length of my Tri in April.  I think I averaged a little under 14mph.  Going to order a road slick for the back tire.  Found one with Kevlar at a decent price.  Still jealous of the new bike!  Swam at lunch today and will run tonight.

I need to get one of those saddlebags for a spare tube.  I carry a patch kit but no pump/CO2 so I need that also. 

For long rides I have been using a Camelbak.  First ride I filled it to the top and it was a little heavy but it holds a lot.  More than I could drink in an hour (without joining the yellow sock brigade as I think it is called?).  2nd time I half filled it and was fine still more than I needed.  Nice because I can put the tube in my mouth and take a sip, breath, sip, breath meanwhile both hands are on the bars.  When I am done I just drop the mouth piece. I use my hand to take it out of my mouth and turn off the valve.  Quick and clean.

On a hunch I sent out an email to my development group about the Rookie Tri.  A couple of people may do it with me!  I assuming it is on and if more people sign up the better.  May have a couple of Tri converts!

My TnT Coach just changed our Saturday work-out... first it was a 70 min group run, then they told us that they were going to do a group ride, and to do the run on Thursday... now they changed it to a BRICK - and keep the bike ride on Thursday - This will be my first official BRICK... 70 min Bike then 30 min run...

Is there anything I need to know? I'm sure they will give us info that morning, but I want to be prepared.  Yes, I'm freaking... just a little hahahaha

Shark, make sure you have plenty of fluids and some kind of nutrition.  Try and pace yourself. Its better to finish with something left in the tank than to hit the wall half way through! Onec you get through this brick it will give you a pretty good idea of how to pace yourself the next time! HAVE FUN!

 The name of the bottle is "Profile Design aerobottle". If you google it  you will see pics. Most stores that carry tri bikes sell them. I love this bottle. There is a little yellow spongy thing that goes in the bottle to keep it from splashing...not always terribly effective. You can use anytype of sponge to keep it from splashing. There are plenty of links on BT with discussion about "the little yellow spongy thing". Its actually amusing...unless of course you get slashed by a sticky sports drink! I have had no problems with mine

I swam today as a recovery from yesterdays run. It actually felt pretty good!

Bad weather again today.  I wored from home and it was too bad out to even think about going to the gym.  The only thing I have that I can do at home is weights and did that yesterday.  I may do a few more lower body and core things, but other than that I'm stuck inside.

Suppose to get 3 - 8 inches through the night.  Not sure I'll make it out tomorrow either.    I'm hoping they'll have the road cleared and I can head out to Masters swim and do the treadmill at lunch.  But we shall see

Scuba - ouch sorry about the weather.  This time of year I don't miss WI. 

Mav - Congrats on the run!

Good swim lesson today.  More Tri tips from the coach.  At the end she said, "no lesson for two weeks, practice and when we meet again I want you doing 100meters freestyle, no zoomers".  I did 60 meters today no zoomers so I don't think it is a stretch but I am going to practice hard.

My rookie Tri is on!  Woohoo!!!  I will be so ready!

Mav  - HIM....I have been waiting for the official announcement....give me the details!

Ginny - you cracked me up when you referred to a PB&J as "NATURAL"....LOL....or you use real fruit and make your own organic peanut butter served on unleavened bread.....I know you were talking more "non-manufactured" but it really did get to me....FYI, many of the gels, blocks and bars are more "natural" than a PB&J....that said PB&J and bananas are great....I just seem to bruise the bananas quite often.

Timing to eat - the best thing to do is take in a few calories along the way - whether liquid or solid.  Don't take big caloric intake at one time if you can help it - they seem to become gut bombs....pace yourself.  I ALWAYS take water on a run....even a three miler....in any heat.  You may not feel much different on the run but you are going to feel better later, not binge eat when you finish or shortly thereafter, and recover much faster.  The calories also promote continued fat burning after the conclusion of your workout.  Also, be sure you get healthy calories and some protein and carbs in your body with 30-45 minutes of the end of your workout.  A recovery drink, some chocolate milk, a protein shake something like that is a great idea.

 WAEF - raisins are a good idea.....I can't imagine trying to get a cracker down during a run....you are all crazy in what you eat....LOL

""If you practice before race day you will know what your body can tolerate.I also have a routine of "pre-race breakfast" because it is just as important to fuel before the race and give yourself a chance to digest. Trying to eat something you havent " practiced " with, can lead to problems during the race course   Dont skip breakfast on the day of the race because you are nervous! You need the fuel!""  --  oh MAV you make me feel like a proud papa....YOU ARE SO RIGHT.....you must eat breakfast on race day. two and a half hours to three hours before race time....don't think about how early that will be....you won't sleep the night before anyway....smile.

Gary - bike buffet is provided by taping gels to the top tube...if taped right you can get them open as you remove it from the top tube, a aero bottle between my aero bars, and water bottles on my rear seat in an XLAB drink system.....food, sport beans, skittles, and other assorted goodies in my jersey pockets (cycle jersey), and tubes, tools and a twenty dollar bill in the bag under my seat.  I also carry my cell phone and wear a roadID in case of an accident.....if you haven't - save an emergency contact on your cell phone as the name ICE (it stands for in case of emergency) with a spouses number or friend or whatever in case of a need for someone to call someone on your behalf....unfortunately I know a few people who have needed calls made on their behalf.....by the way....if any of you ever....I mean EVER....ride without a helmet I will hunt you down and beat you.....I would rather you be a fat, slovenly couch potato who eats bon bons and watches daytime TV than risk becoming a statistic.....don't make me come over there....

sTRIve

Mav - should I break out the "I'll never do anything that long" quote????  ROFL....

Folks, please be careful what opinions you share like, I could never do an Oly, or a HIM, or a marathon or a IM.....I have eaten a lot of these words and they taste very bad and are fattening.....

As your ever attempting to achieve full service status as ....  driving a stick on a hill....

simply put, release the clutch slowly with your right foot still on the brake, you will feel the transmission "engage" at a point on the clutch....stop releasing immediately but hold that pressure steady (if you release further you will choke out the car with no gas and if you push it back in, you will roll backwards when you release the brake).  By doing this, you will not move as you smoothly move your right foot from the brake to the gas - as you depress the gas, slowly release the rest of the clutch....it is actually easier done than typed....I usggest practice in a flat parking lot to get the feel of the clutch engagement portion....and then find a lonely hill in the middle of nowhere...or even a slight incline in the parking lot will work for practice....good luck....let me know if you need further clarification.

Shark - great tool bag items

Mav - awesome on the run....I never ran 15 before a half....you rock!

Gary, et al....you should not be consuming more than about 16-24 oz of fluid per hour...there are many artciles on this on the web....one of the best resources is free at Hammer Nutritions web site....read the race day fueling stuff....in TX a camelback would make me sweat too much....my back has to breathe....but my wife and daughter ride with one often.

Shark - have a blast with the brick....enjoy it, take it in....and recover well that afternoon...this will be a great time to practice some nutrition trials.

Profile Design Bottle - you can get the new design with a lid and a spongy thing.  The lid is split so you can still pour on the fly.  I lost 2 of the spongy things before I bought the new design....on bumps at speed....they will fly.

Ginny....awesome...can't drive to work but can to the gym or pool....that's what I'm talking about.....priorities are straight

Gary - relax on that swim....and every time you swim add another 10 meters to your last distance....you will make it....I remember my first 500 yard swim....I thought it would kill me but when I got it in my head I easily could swim it....try swimming for an amount of time instead of a distance....try to swim non-stop for 3 minutes and see how far you go....then 5 minutes.....remember "I can do ANYTHING FOR x MINUTES"

sTRIve

Well I do eat all natural peanut butter.  No HFCS just peanuts and salt in it.  Yes you're right my bread isn't unleaven or anything, it just seems to me that gels would not be made of real food?  What are they made out of ?

I'm not a total only eat organic stuff etc, but things that come in a tube seem to me they would probably be nothing but sugar or HFCS.  Am I wrong?

Wasn't able to make it out at all yesterday.  Work was shut down and I didn't HTFU and go to the master's swim even though they did hold it.  (Wonder how many people actually made it)

I just did a Tae Bo Cardio DVD and shoveled snow.  I am still trying to get a long run in this week, probably will be on the treadmill Friday night.

All next week will be Cross training and nothing else, a week in Telluride, CO skiing. Woo hoo !

Tomorrows SRD got moved to today as I was not able to make my swim today.  Just as well as yesterday was an SRD and my quads are still a little stiff and sore. 

Oly?  Would be cool but the only thought is the 2 sprints coming up. 

Hey Diane,

Just noticed that your first two Tri's are the same days as mine.  Virtual racers!

Hi Turtles, long time no talk to.

Glad to see everyone is keeping up with training. I hope to get back in the pool in the next few days. It's kinda scary. Like I'm starting all over again. Hope I still remember how to do this...

WAEF  - glad your back.  1 minute in the water and it will seem like you never stopped.

Well my Duathlon race may not happen.  Grandma broke her hip and may be taking a shift helping her the end of Feb/early march. 

Ran and swam yesterday.  Swimming is all about distances.  Did some 50's and a couple of 60's before i tired out and went back to 25's  (all without zoomers or fins).  Next week hoping for 70's and 80's.  Running felt good and hit a 9:17 mile without thinking about it.  May be I will be almost as fast as I used to be.

Found out my the rookie tri in door swim will be across 4 laps (200 meters)(as predicted by my swim coach and probably everyone here) .  Coach taught me a strategy on the turns.  Was switching lanes on the 50's.  Pretty cool. 

Gary, that's AWESOME news about your run pace. I'm soooooo glad your knee is holding up. Delighted for you!!!

In that same spirit, I've decided to do my Half. Slow and easy with lots of walking. But my hip is better and should allow me to get to the finish pain free. I didn't want to cancel. I've never been a DNS and besides this is the last one before I become Mrs. WAEF and I know soon finding the time and money for races will start becoming a more complicated decision.