We Don't Just Tri - We Do Group - Closed (Page 7)

2013-02-10 7:13 AM

in reply to: #4556995

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

Wouldn't it be nice to be a pro athlete? They have it so easy, all they have to worry about is working out. Those of us that pursue triathlons with all the obstacles (in the form of blessings) that family and work can place in front of us and yet we persevere, we may never be the fastest, but just going out and TRIing is a great accomplishment! All we can do is to work to better ourselves.

Thom, Great workout! Especially after being sick. How do you track your cadence while running? I guess that is something my Suunto doesn't do, does this mean I need another new toy? I have heard that increasing cadence is the key to speed, I just need to find out how?

Patrick, I here you on the clearing snow, we only got 26", I hear CT got more, but I have snow drifts 4-5' high. the 4' berm at the end of my drive way from the snow plows were the most fun! a little more to day and I should be finished.

Great work everyone! Keep it up.

2013-02-10 9:24 AM

in reply to: #4616097

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

jmac5032 - 2013-02-09 11:11 PM

Thom, I just thought to ask: What type of nutrition (water also) do you take on a long run of 12-16 miles??

If I will be out for less than three hours I take only HEED - which is the Gatorade type drink from Hammer Nutrition. If I'm going for longer than three hours I take along HEED and PERPETUEM. I take nutrition every 15 minutes - from the very start of my workout/event until the end.

Last year in my really long bike rides and during Ironman I also included gel in the rotation. I took gel at the top of hour (of exercise time) - Perpetuem at the 15, 30 and 45 minute mark (with water).

I learned last year that when running the Pikes Peak Ascent, I don't do well with PERPETUEM in only running events, so I only take that when I'm on the bike. This year, if I am doing a run of over 3 hours (and that is not very often - trust me) I plan to work with only gel and HEED. Though, Hammer now has a PERPETUEM solid product that I'd thought I would give a try.

Prior to my long workouts I'll have a cup of coffee and a piece of toast with peanut butter (or two depending on how long I'm going for). I'll usually have a banana or some other fruit as well.

One thing I did learn that is very important - don't do anything (nutrition wise) on race day that you have not tried in training first. During the Berlin Marathon I took some warm, lemon tea at the half-way mark - something I had not done before. Bad idea - it did not go well with my stomach.

Thom

2013-02-10 9:46 AM

in reply to: #4616143

Veteran

260

Monument, Colorado

Subject: RE: Charlie Horse (?) during swimming

Armandova - 2013-02-10 5:46 AM

Jameson477 - 2013-02-06 11:32 PM

Towards the end of most of my swims one of my feet (I think it is my left) will seize (for lack of a better term) making kicking fairly painful. In order to get it to release I have to massage my calf and strech my big toe. Curious if anyone else has had this issue and how to deal with it.

--Patrick

Patrick, I have had something similar happen fairly recently. It was on the day I had swam my longest, non-stop. I attributed to being dehydrated as I did not have any liquids before or during the swim. My right calf is the first one to go when I don't hydrate or take enough electrolytes. Last year, while training for a marathon, I really struggled running past 3 hrs. even though, I was drinking and taking in calories. I then discovered SaltSticks and the problem was solved. I now take them for workouts that are longer than 60 minutes. I will also take them now before my long swims. Something to consider.

Calf cramping is not unusual among swimmers. Hydration can be a cause as can be the mere fact of using your legs for a different activity than they are used to. Pushing off the wall can be the trigger as well.

For triathletes, kicking in the swim serves a bit of a different purpose than it does in swimming events. In tri, you are not looking for propulsion. If you kick that hard then you will wear your legs out for the bike and run. You need your legs strong for those events. Triathlons are not won in the swim leg - they are won in the run. Some might argue the bike, but if you look at results, rarely do those who are first off the bike win at Kona - and certainly not those who are first out of the water. Kicking in tri helps keep your legs from creating drag, among other things.

So check your kicking. If you are kicking too hard, ease off. That might also cause cramping.

Thom

2013-02-10 9:53 AM

in reply to: #4616151

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

Mountaindan - 2013-02-10 6:13 AM

How do you track your cadence while running? I guess that is something my Suunto doesn't do, does this mean I need another new toy? I have heard that increasing cadence is the key to speed, I just need to find out how?

The Garmin 310XT with foot pod tracks cadence. I don't know if it a product of the footpod or if it is the computer itself. If it is the footpod - it is ANT+ compatible, so if your current HR monitor can communicate via ANT+ it would be much easier to just get a new footpod rather than a whole new rig. The footpod from Garmin only cost about $45 or so.

But, before I got the new Garmin, I did technique workouts that had a component that would focus on cadence. I would spend time doing a drill where I counted my single foot strike for 20', trying to maintain 30-32 strikes per minute.

Here is an entry from Joe Friel on the topic: http://www.trainingbible.com/joesblog/2009/12/running-faster.html

Thom

Edited by sundevil87 2013-02-10 9:58 AM

2013-02-10 10:00 AM

in reply to: #4616247

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

Prior to my long workouts I'll have a cup of coffee and a piece of toast with peanut butter (or two depending on how long I'm going for). I'll usually have a banana or some other fruit as well.Thom

You just made my day Thom! Toast, Peanut butter and Black coffee is my favorite pre-work out meal.

tukutuku

2013-02-10 7:20 PM

in reply to: #4556995

Subject: RE: We Don't Just Tri - We Do Group - Closed

Hi,

Yesterday got more info about upcoming tri weekend boot camp at our rec center. It will be led by Leslie Paterson, 2x X-Terra world champion. The camp will start on Friday with a dinner, swim Saturday morning, indoor brick run/bike in the afternoon and outdoor run on Sunday. Plus another dinner at the end and all this fun for $350. I'm going, because I doubt there will be another opportunity for such event only 5 min from home.

jmac5032

2013-02-10 8:38 PM

in reply to: #4616247

Member

Denver, CO

Subject: RE: We Don't Just Tri - We Do Group - Closed

Thanks for the detailed information Thom. I researched the Hammer products and I think I may try the HEED as it sounds like a great way to get in calories/nutrition. I have always used gels for nutrition (especially when running) but being on the bike, its always more of a challenge. It sounds like a combination of the 2 will help me especially in the HIM.

I am chuckling about the lemon tea during your marathon. Was that an aid station choice?

I usually have a piece of toast and a couple cups of coffee before I head out on a run or bike. Let me say that Nutella does not agree with me!!! Right now I am on an almond butter kick instead of peanut butter.

2013-02-10 11:24 PM

in reply to: #4616770

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

jmac5032 - 2013-02-10 7:38 PM

I am chuckling about the lemon tea during your marathon. Was that an aid station choice?

You're welcome. A tip - when doing training events or races that exceed 3 hours in length you are going to need a product that provides some protein. There are many ways to do this, but your body will need the protein along with the carbs and other electrolytes etc.

There are many approaches to nutrition - I even saw a guy on IMAZ that wore a shirt that said "Fueled by Chocolate" - his fuel belt was filled with liquid chocolate. Important thing is to find what works for you.

I will tell you that HEED has a bit of a bitter taste. You may want to try a sample first. The Perpetuem products come in several flavors - I use the mocha flavor. No funny taste with it. And it does have a protein/carb mix.

Thom

2013-02-10 11:26 PM

in reply to: #4616660

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

tukutuku - 2013-02-10 6:20 PM

Hi,

That's a great price - and so close to home. You're right to attend. In the Mecca of tri training there are surprisingly few camps (at least that I've been able to find).

Good luck. Pass along any nuggets you come away with.

Thom

2013-02-11 7:20 AM

in reply to: #4616265

Member

Wichita

Subject: RE: Charlie Horse (?) during swimming

Interesting that calfing cramping can be caused be due to hydration issues. I always have drink about two bottles worth during my mile swim workouts, so I don't think that is the issue but maybe I will start added Gatorade to the mix. I have always been a weak kicker but a strong swimmer overall, didn't really think that could make me well suited for tris. Too bad I hate running, so I doubt I will ever look out from a podium...

2013-02-11 7:25 AM

in reply to: #4556995

Member

Wichita

Subject: RE: We Don't Just Tri - We Do Group - Closed

Rough day today sleep and nutrition wise. Second night in a row with only 3 hours of sleep (gotta finish my masters) and I went of the deep end eating "Moose Droppings" and blueberry crisp cookies that one of the guys received as a care package. And then I had nachos for lunch. It was all good, but it was also 85% of may daily target in calories for a snack and one meal... Not good! At least I realize that I messed up and that just because I biked to/from work, with swim a half mile and go for a 30 min run I didn't "deserve" it...

--Flare

tukutuku

2013-02-11 8:30 PM

in reply to: #4617055

55	Subject: --- Patrick, you have to eat more bananas! Seriously, are you taking vitamins? Another reason for cramps is Mg and K deficiency. Edited by tukutuku 2013-02-11 8:30 PM

2013-02-11 8:44 PM

in reply to: #4556995

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

I've tried pretty much everything and still have problems with cramps? I think I've always been prone to cramps, wish I could figure it out, I eat lots of Bananas, vitamins and minerals.

Patrick those care packages are killer, i spent Christmas there 2 years ago and everyone was soooo good to us, I didn't have enough hours in the day to burn it off. Good luck on the sleep, that is always hard.

Training has been a bust this weekend, too many other priorities and that stinking work thing.

2013-02-12 2:09 AM

in reply to: #4618299

Member

Wichita

Subject: RE: ---

I hate bananas more than just about anything especially the ones here! They are very chalky. Yeah I take a multi-vitamin. Swam 800 yards last night and had no cramping issues. Plenty of water and I didn't push of the wall as hard as I have been.

--Flare

Bull

2013-02-12 11:19 AM

in reply to: #4556995

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

I'm ready and psyched.

2013-02-13 5:13 PM

in reply to: #4616272

Veteran

612

Kennebunkport, Qatar

Subject: RE: We Don't Just Tri - We Do Group - Closed

sundevil87 - 2013-02-10 10:53 AM

Mountaindan - 2013-02-10 6:13 AM

But, before I got the new Garmin, I did technique workouts that had a component that would focus on cadence. I would spend time doing a drill where I counted my single foot strike for 20', trying to maintain 30-32 strikes per minute. Here is an entry from Joe Friel on the topic: http://www.trainingbible.com/joesblog/2009/12/running-faster.htmlThom

Thanks for the article. I will definitely be working on increasing my cadence I am in the 84-86 range right now. Looking forward to spring where I can try out running barefoot or at least some minimalist type shoe.

Edited by Mountaindan 2013-02-14 7:08 AM

2013-02-14 4:02 AM

in reply to: #4556995

Member

Wichita

Subject: RE: We Don't Just Tri - We Do Group - Closed

Weighed in at 219.5 yesterday... Down a couple... I try to only weigh myself once a week. "Rewarded" myself at the squadron BBQ with a 1200+ calorie lunch! Opps. I suppose my consistent workouts at least offset it a bit... Found out a couple days ago that we are going to have a base Sprint Tri 2 March. It should be fun!

-Flare

Bull

2013-02-14 8:12 AM

in reply to: #4616278

Regular

110

North Carolina

Subject: RE: We Don't Just Tri - We Do Group - Closed

Mountaindan - 2013-02-10 11:00 AM

Prior to my long workouts I'll have a cup of coffee and a piece of toast with peanut butter (or two depending on how long I'm going for). I'll usually have a banana or some other fruit as well.Thom

You just made my day Thom! Toast, Peanut butter and Black coffee is my favorite pre-work out meal.

Peanut butter and rice cake (preferrrably chocolate flavored) and a big steaming cup of mid-watch coffee (black) for me.

Edited by Bull 2013-02-14 8:13 AM

Tuck2006

2013-02-14 1:02 PM

in reply to: #4556995

Member

Spring, Texas

Subject: RE: We Don't Just Tri - We Do Group - Closed

So I was driving for work yesterday and I have been listening to the tri talk podcast. They had an interesting discussion on cramps. If anyone is interested you can go to tri talk.com and I think it was episode 74.

Jason

tukutuku

2013-02-15 4:42 AM

in reply to: #4601279

Subject: RE: We Don't Just Tri - We Do Group - Open

Updated the race list. New members, please add your races too, it's time to make serious commitments. Thom, I looked up on Google what is Ragnar race and spilled my coffee in surprise, wow! And it is only in 2 weeks. Let us know how the preparation is going?

Jan

Feb

Thom - Ragnar Del Sol, Arizona

Mar

Apr

Brad - Memorial Hermann Kemah Triathlon-Olympic Length, Kemah, TX
Thom - HITS Napa Iron Distance, California

May

Jeff- Longmont Open Sprint- Longmont, CO
Jurga - Clay's Park Sprint - Massillon, OH

June

Thom - Boulder Tri Series 5430, Colorado
Brad - Buffalo Springs Lake 70.3-Olympic Distance, Lubbock, TX
Jeff- Denver Triathlon Sprint or Oly- Denver, CO

Jason- Denver Triathlon Sprint- Denver, CO

July

Thom - Boulder Tri Series Boulder Peak, Colorado
Jurga - Cincinnati Oly - Cincinnati, OH

Aug

Thom - Boulder Tri Series Ironman 70.3 Boulder, Colorado
Thom - Pikes Peak Ascent, Colorado
Jeff- Boulder Tri Series Ironman 70.3 Boulder, Colorado

Jurga- Presque Isle Sprint - Erie, PA

Sep

Thom - Ragnar Colorado, Colorado

Jason- Crescent Moon Sprint Triathlon- Denver, CO(If i survive the denver Tri. )

Oct

Jurga - Community Harvest Moon Run 5K - Canton, OH

Jurga - Salt Fork Trail Challenge 10mi - Cambridge, OH

Nov

millscd63

2013-02-15 11:18 AM

in reply to: #4556995

Subject: RE: We Don't Just Tri - We Do Group - Closed

Hey, I just wanted to tell everyone thanks for the advice about the achilles pain. I took about a week off from running and went heavy on the ice, stretching, and the trigger point therapy that Thom recommended. I'm not sure which one did the trick but it is much better. I have done a couple of three mile slow runs this week with no pain so I think I am going to jump back in to the plan for my half marathon March 2nd.

jmac5032

2013-02-15 3:02 PM

in reply to: #4623808

Member

Denver, CO

Subject: RE: We Don't Just Tri - We Do Group - Closed

Great to hear you're back into it!

2013-02-15 11:32 PM

in reply to: #4623241

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Open

Ragnar races are great fun! 12 teammates, 2 vans, couple hundred miles and about 30 or so hours makes for a great weekend.

The training I'm doing for Napa is plenty for the Ragnar. I have three legs that total about 23 miles, 7, 7 and 9 or so. The Ragnar fits nicely into my training plan.

2013-02-15 11:44 PM

in reply to: #4623808

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

Great to hear. Keep working the calf trigger points. It can take several days of massage to get them to release.

Another thing to consider using that I have only recently begun using myself is compression/recovery socks. I have found them to be very useful. I sometimes run with them on but usually I use them after a long run or hard workout. I use 2XU - but there are others.

2013-02-15 11:55 PM

in reply to: #4556995

Veteran

260

Monument, Colorado

Subject: RE: We Don't Just Tri - We Do Group - Closed

I've been off the board for a couple of days - good to be back.

It was a busy work week which kept me from a couple of workouts. Next week I'm traveling and I know that getting all of the workouts in will be a challenge as well. I'll get in a long run tomorrow and then again next weekend at Ragnar. In terms of endurance, the long runs will be important.