kenj's group closed, training hard and having fun!! (Page 65)

Nice work!  Sounds like you had a good plan and a decent race.

Question about drinking coke during a race......

I've not tried it during training so I'm not about to try in my race this Sunday, but why is coke used so often during races? Is it jut for the sugar and caffeine?

My race this Sunday has power bar drinks, power bar gels & coke at the aid stations. I mostly use power bar gels so I'm sticking with that for this race. Just curious about using coke.

Ken

Recovery is going good, been a little tender in the quads but overall not bad.. I'm looking at my options because that was my last tri for the year. Thinking of doing a half marathon in November and get back into the gym for strength training, with occasional swims and bike rides and work on my running more. Giving thought to doing Ironman Texas next May so if I do that after the half marathon I will take several weeks off then start IM training mid-December first of the year...Thank You all for the advice this year.

I have a question for all of you.

I'm toying with the idea of signing up for an Olympic distance in late May, but not seriously.

I enjoyed doing the sprint distance, but I'm not sure how gung ho I am about taking it to the next level.

I know the distances, I'm just not sure about the amount of additional training it takes.  Also, what can I do now to keep in shape or even to improve my fitness level?

Thanks,

Great Question Vivian!!!  I have been thinking about this a lot since my training has been a train wreck since mid June.  Vacations, moving and a hurt foot have all really put a kink in the training.  So I have been spending a lot of time in the gym on the weights and in yoga working on my inbalances and trying to get my foot, knee and shoulder to a good happy place! Once winter rolls around (I predict 2 more weeks!) I will set up the trainer in the garage and start attendgin spin class.  Continue to increase my frequency and duration of the run (starting from scratch last week) till I can get up to about 12 miles per week. The occasional swim. And then of course X-Country SKIING - YEAH!  Hopefully this plan will put me in a good place come April to really start hitting the SBR hard again.

Had a beautiful bike ride today!  Already getting cold here - bike ride in the low 40's.  Had frost the last 3 mornings.

Thanks to everyone for the advice about the nutrition issue during the IM.  I have tried numerous things and haven't figured it out yet.  I have started using Nuun again which I think is a good thing. Ken, which X lab do you have? 

While some of my training has been going well, there are days (like today) where things just fall apart. I tell myself that that is going to happen and move on.  I have to say that I am getting more and more nervous and can't believe how fast this year has gone! 

Well I'm making the jump in a few days....LOL

I found a 16 week plan here and modified it to 12 weeks and up'd the run quite a bit from what was on the plan. When I started the plan I was way ahead of what was on there so I just kept going using the 10% rule.

You can look over my logs for an idea of the training time I've put in for. Really it's been pretty easy to do all things considered as you know. I mostly did all the workouts (missed a few short swim workouts) and I feel confident in being able to finish and finish strong.

You have plenty of time to do it. I don't really think it's a big jump to move to the oly distance. More training for sure and I think it's more critical to be consistent in your training but it's very doable.

You should give it a shot.

My race (olympic length) coincides with the HIM race. I don't foresee bonking on this race and my nutrion plan will be simple and based on ingesting power gels during the race. I've used them for a while now and have used them on my long training sessions.

I've read in a few peoples race reports and noted that the aid stations during the run on my race will have coke available. Thought I should ask about before gulping it down during the race....LOL

The damn problem with all the additives like Nunn is you have to carry them and dump them in.  We were given plastic water bottles on the course ike the ones in the convenience store so unless you took time to pour them into regular cycling bottles and add a Nunn, you were screwed.  I had the endurolyte powder in with Perpetulum in two bottles with 3 hours each.  One was frozen, the other cold.  So I sipped from them and then drank loads of water.  Still had cramps so 1.  I should have used even more endurolytes or 2 I drank too much water, which I do not believe.

Thanks!  It was a grand birthday.  We've been celebrating since IM and plan to continue.

Kath, what IM are you doing, I'm sorry, I've read over it and I can't get to your page to see.  My best advice about nerves is to stay in the moment.  Ask what you can do now to better prepare for race day...then go do it and forget about it.  You have done the work.  Race day is about execution and celebration of your fitness.   yes, it is grueling, not trying to happy talk over that fact.  But it is very doable.  The vast majority who start will finish.  You will be among them, I'm sure. 

One other point - realize the physical feelings associated with anxiousness and excitement are the same.  It is all in how we interpret it.  My goal was to finish in the best time I could and to have fun.  I was honest to god smiling when the cannon went off.  I was ecstatic in the water, on the bike, on the run....  It was so damn exciting ...the most fun I've ever had with my clothes on.       

Also, anyone thinking about going longer than you have before?  OF COURSE YOU CAN DO IT!   Hell, did you think you'd make it this far?  Not me.  I remember telling my coach when we first met and he asked about my ultimate dream goal and I first mouthed the words, Do you think I can do an Ironman?  He said, Sure, but it all depends on how much you are willing to do.  If you put in the time, you will reach your goals.  As Ken said, consist workouts are key if you start to go longer.  Setting aside the time every day to do your workouts is a must. Be honest about your challenges and ask for help.  If you need swim lessons, take some. I did - for three years.  And still am going to go back this winter.  If you need help on the bike, ask the best local riders for input.  I did.  My coach is a top bike time trialist too.   If you are running challenged, ask for help.  I joined the local running club and joined their intermediate group running workouts.  

An Oly isn't that much farther than a sprint.  You'll do it!

Also, walk like a damn champion.  Swagger by god.  You've all earned it this year.  Timid is as timid does, but courage is as courage does.  As Lance Armstrong Foundation says, Attitude is everything. 

Hey guys, wonderful advice, thanks for the feedback.

Love the swagger!  I need to practice that more

Great plan Robin!  I guess there are some advantage to moving to Alaska - I bet the Xcountry skiing is wonderful.  Have you thought about taking up mushing?  (Isn't that what you call racing dogs on a sled?)