Baowolf's New Years Resolution Group-Closed (if are stuck with no group PM me) (Page 7)

So gym stationary bikes tend to not fit your body very well and can cause more seat issues than a real bike. I was on a spinner bike on my trip at the gym and was pretty uncomfortable after 15 minutes. It sounds like for aero position the nose of your bike seat was too high, the entire seat was too high, of it just wasn't a good seat match for you. I personally like the adamo seat because of the short nose and such, but they are a bit tricky to dial in, it may take 4 or 5 slight adjustments to get it right. My bike fit was fine for being up on the horns, but I had to move the seat up 4 mm and the nose down 1 mm (angle wise) to get comfortable in the aero position so that I did not have similar issues. With bike fit you should be comfortable with your knees just 2 inches ish out from the center tube. Your toes, if you had a flashlight on the tip would show a steady straight forward direction, not bouncing up and down through the medal stroke.

Clipped in (clipless) shoes/pedals do take some getting used to. Most/all maybe of us have tipped over once or twice (well maybe more but wont admit it). The first trick is remembering to clip out like 20 feet before a stop sign or stoplight. The next thing is do not get stuck in too big a gear coming up to a big hill, if you actually get your chain pinched you well have a slow motion nooooooo as you try to get your foot out of the clip to catch yourself. If your bike gearing gets out of adjustment and your chain comes off on the inside of the big ring as you downshift, by shifting back up you can often get the chain to magically jump back onto the sprocket without having to get off and fix it, then shifting back down it will often shift correctly.

I have been forced to "walk" due to injury on many occasions for up to 6 weeks. When I say walk, I mean fast walking, like 14:00 mpm down to around 10:00 mpm. There is also a shuffle you can and probably should master. Walking for me is about 2.25 feet per stride, the shuffle is about 3 feet per stride and running is 4 feet per stride ish at marathon pace. So for walk fitness, start slow like you are smelling the flowers slow, you will notice that your arms are straight as you swing them forward and back, increase the walk speed until it is no longer comfortable to swing your arms in the down and long position and it feels more comfortable having them up in the run swing position, parallel to the ground bent close to a 90 degree angle to your body, that is your fitness walking pace. Not that one foot is always on the ground during walking. As you increase past this pace you will find that you no longer have one foot on the ground at all times, as your front foot is coming towards the ground and your back foot is leaving the ground, both feet are around 1 1/2 to 2 inches off the ground at the same time. This is the shuffle. It feels kind of like the elypicals, but the stride is not quite as long as the elypicials I have been on, but close. Then as you increase your pace from there you are leaning slightly farther forward at the ankles and both feet are off the ground at that point of back foot leaving and front foot landing more like 4-6 inches or so off the ground (more if going really fast). The shuffle is easy on the calves, easy on the hips, and easy on the knees allowing you to move along at around a 9 to 10 mpm pace while not agrivating most of your leg muscle groups at all. This is what the elypicals is trying to simulate. In a marathon or ironman this is about a 5 to 6 mpm improvement in pace to the deathmarch walk. I used this strategy for my IMLT where I had the top of both knees and both calves grumpy with me for the entire 26 miles. At times I had to slow down to a walk, but did a portion of shuffling every mile. So with no actual "running" during the IM marathon and mixing 3 min walk with 3 min shuffle I ended up with an 11:44 mpm pace rather than a 15-16 mpm pace for just walking.

Edited by Baowolf 2014-01-20 1:36 PM

Howdy everyone! Things are starting to fall into place lifewise and triathlon is back on the brain. I still don't have any solid race dates yet minus the half marathon that I volunteered at last year....but I do indeed have a plan. Sadly, I likely won't meet Mike this year because the Patriot HIM is already sold out...not happy about that since its about 10 min from my house but things happen. I started dieting on Saturday and have been pretty consistent thus far. This is also my last week at my current prison; I'll be starting at my new place on Monday. I went there last Monday and it is very ODD compared to what I'm used to but it looked like officers supported each other so that's a step in the right direction. I think my wife is ready to start exercising too so I have to help her get started with that.

Steve, I thank you for the kind words. I certainly don't see a lot of what you typed; I'm just a guy trying to do his best. A few other things in some of the posts I've seen....random thoughts.

Weight lifting vs. cardio: Lifting weights won't help you lose weight on the scale per se but it will help you reform your body. If anyone has lifted and stepped on the scale and said "how can I gain 3 lbs but my clothes are feeling looser!!" That's a product of muscle weighing more than fat and your body changing its composition. I'm also a believe that weights help your confidence when times get tough. I know that I've thought "my legs are stronger than they were 3 months ago" during a tough time in a race and it helps you get a 2nd wind and keep chugging along.

Diet stuff: Steve asked for a sample of an eating day. This is heavily based on my weight lifting background but here is a sample day

7AM: serving oats and scoop of whey protein, 9:30AM 8 egg white omelet, 11:30AM 8oz protein, serving of carb or veggie/fruit (I try to keep carbs at about 200 calories....so that allows me to eat more fruit/veggies vs. rice/potato) 2:00PM 2 chocolate rice cakes, 1 serving natty pb, scoop of protein 5PM/8PM 8 oz protein and serving of carb or veggie/fruit for both meals.

This isn't for the feint of heart but it works for me.

Selfish runner: I don't see doing whats best for you being a selfish runner/triathlete. Now, if you are cutting people off, that's another matter entirely. Those who were here last year got to hear my rant about getting kicked in the face during my first race last year. I finished dead last because of it...that's selfish, inconsiderate...fill in your adjective here. BTW, congrats on the PR Pam well earned and deserved!

Triathlon gear: Wetsuitrental.com was my friend. It allows you to rent a suit for 50 bucks and if you buy a new used by year end, they put the rental toward your purchase....takes the guesswork out of it. Trishorts are great; wear them under your wetsuit....get to T1, bottoms are all set...get on socks, shoes, bike jersey, etc and headoff. Buying a used bike from Ebay or Craigslist would be my suggestion. However, before you do this, go to a LBR and make sure you know what size bike you should look for One other thing I discovered last year that I love; Lock laces....bungee shoelaces at T2 best thing ever...I also believe it will help you sneaker expand if your feet swell on long runs.

I know I've missed a ton but I have to get ready for another basketball game tonight. Sadly, we aren't doing very well this year....can't catch a break.... 1 win 7 losses only been blown out twice.

It was a nice day for walk in the city this weekend got carried away along with 10K random strangers

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

the weather is good today i just enjoyed some OWS

now need to stop this shenanigans and do real serious recovery

happy training everyone.



Edited by strykergt 2014-01-20 6:41 PM

Yay Pam! That was a great recap of what you had to do to get it done. Thank you for sharing.

Sadly, I spent the last week out completely. The entire household came down with pneumonia and only yesterday did I feel like I could take the dog for a walk (poor hound usually runs with me, or gets at least 3 miles of walking every day...this last week she got out for three miles total!). I was able to get on the trainer this morning for a 50 minute ride, and did 3.5 miles at the Y this evening...so I'm ever hopeful that I'm back in the saddle again.

During all of this - I finally had an appointment with an orthopaedist regarding my ongoing foot problems (since 2010). His initial thought is chronic inflammation (after x-raying my foot to find two extra bones in my foot!). We're trying antiinflammatories for the next couple of weeks and if that doesn't work - an MRI to help furthur diagnose (I asked for the interim solution before jumping headlong into the MRI due to cost). As a result - I'm reducing my plans for the full marathon at the end of May. Theoretically - I could do it...but I think I really need to resolve the issue before taking on the kind of volume that will be necessary to have a good outcome. So focus on the training for my HIM mid June!

So glad to hear everyone is being pretty successful with the no-chocolate. It's really interesting how removing just one category of food can help spur good eating behavior.

About swimming - don't panic if you can't go the entire distance you want to go for your race...it really can be learned, but I totally agree - go much slower than you think you need initially. I remember absolutely pulverizing the water the first few times I tried and gasping at the end of the lane. Once I slowed down a bit, I was able to go much further. Stever - you talked about slowing the kick down (for kick sets). I haven't had much luck with that because I tend to completely stall out - any suggestions on form (how the leg should be moving through the water)?

Anyway - I hope I am back (last week was the first week I've taken completely off in several years...feels really strange!) and gearing up for 2014!

So sad! I'm doing the Patriot as well. I did it back in 2012 and LOVED it...it's a fantastic race. I had planned on doing it last year, waited until Dec 31 2011 to sign up and it was already sold out...so I signed up the first week they were open for signups (Oct) this year just to make sure I got in. I think they have a limit of 750 participants each year (due to the venue's limitations).

Pam - Never once would I have thought you were being selfish. During IM I didn't really talk to anyone except my friends. Sometimes it takes all I have to keep focused and finish my goal, and making decisions that set ourselves up for success is a positive thing. Like Jay said, it's not like you were cutting people off. You did so very well!

Jay - good to hear from you! I hope your first day is filled with peace and excitement!

Strykergt- don't remember what your actual name is Did you recently finish a race? Yay for some down time afterwards.

Jennifer - Glad you are feeling better and getting back out there. Hope you reach conclusions about your foot and are able to do whatever will get you back to good.

I'm going to be helping my boss plan out her 16 week training for a half-marathon in May. We are actually doing the same one, but I'm excited to apply what I've learned from all of you to helping a friend be successful. I could not sleep last night, so I took today off. Still no chocolate for me :D

What does my daily food look like? I often have oatmeal or eggs with toast and usually a banana or apple. Sometimes I will eat the banana later in the morning. Today I had a small piece of cinnamon raspberry bread. For lunch I take a can of Progresso soup and eat the whole thing and try to include a salad or other chopped up veggies. I usually don't have an intentional snack in the afternoon. Dinner varies from cereal, to chicken, to quinoa w/ veggies, to salad. Occasionally I will eat an evening snack of popcorn or waldorf salad. When I'm not eating chocolate I guess I don't eat that much. As a single person I just do whatever works. Tonight I ate a costco polish dog and a churro - actually a bad idea cause I feel terrible. I wonder, since chocolate is my main sugar source, now that i'm not eating much sugar if it will affect me more.

Anyway, I ramble sometimes. I'm heading to bed early tonight. Happy Tuesday!

Edited by anthalynn 2014-01-20 8:49 PM

Hi Samantha

have not formally met , yes just walked a HM recently no plans of doing it again i guess i wont be running for atleast two weeks maybe walking , just S&B. my legs are not sore anymore , but still healing if you have any advice for a speedy recovery anything helps.


Carl
a.k.a Carlos

Edited by strykergt 2014-01-20 8:57 PM

Kumar - check out discussions about falling over getting used to pedals and shoes!

Pam - very inspirational account! As far as being "selfish" I think it's selfish of people to assume you are there to keep them company or give them support. If it happens great, but I don't impose on others, and don't want to be distracted by a stranger. Don't take offense but your apologizing for not always giving to others sounds like an issue of boundaries - which many women feel bad about claiming. I know some guys are also always putting themselves out there too. Lecture over - you kicked butt and really gave it your all, I hope to be as tough as you this summer.

Starting to get some strength back lifting - notice I'm getting that little swagger back when I am between sets. Have to reel it in as I know that my appearance (middle aged fat broad) does not always match with the way I feel when I'm working out.

I've got a friend who was a champion swimmer in college and she has offered to help me with my swimming. I told her she's in for a treat as she probably has not seen anyone like me - I can swim in place almost like being on a treadmill! Have been reading and going through my stroke while lying in bed - think she's tell me I'm crossing over with each stroke and I tend to forget to kick. can't wait to hear what crazy things I'm doing, or not doing. Seems impossible that I'll be a swimmer, but many here have said they began in the same sad place and now do HIM and IM's so...

Happy training,
Mitzi

Oh carlos - yeah walking a HM if that wasnt your plan would be a...challenge. Recovery? Dont stop moving! Even if its ever so slowly.

Mitzi - have you heard of the book Slow Fat Triathlete? Im not making fun cause it was a TERRIFIC book and after i read it i was so inspired i signed up for my first sprint tri. That was 2011. It is funny, insightful, and for those of us who battle the bulge (achem) me it made the while triatlon idea seem not only possible for overweight people but she emphasized how much "right", so to speak, we have to be out there in our tri shorts. And we must swagger until the day we cant ;-D So pleased to hear you found someone to help you with swimming. Taking some group classes and then hiring a coach were two of my best decisions.

Kumar- falling when clipped is really just your initiation into the cycling gang. So welcome! Yes, i have fallen at least 4 times and i have a scar to prove it. You will get used to it but unclipping like steve said is essential.

And there was mention of a bike named scott?:-) i named my bike Jazz and i call her jazzie when were spendig time together.

I hope our lifters didn't take offense at my statement about losing weight. Lifting builds all kinds of muscles that will help you get faster, I plan do do more of that this year. I just meant that don't think that lifting for 30 min 3x a week is going to get you to drop 30 pounds by June. Feeling good about how you look as well as trimming the belt line are all good things. Most of triathlon is slow twitch, but later in the race you will call on those fast twitch muscles to chip in to get you to the finish line. Leg strength is good for biking, core is good for everything.

The race is your race, you can do it in a meditative calm tunnel with no social interaction or you can high 5 every child under the age of 16, it is all a choice. I try to thank every volluntear who gives me water, every police officer holding up traffic and give encouragement where I can. I have gotten to the point in some races where it is all just HTFU to finish at that pace and social niceties are lost until I can get to the finish line. No one should be putting you down about your choices, not even you. I think it just shows that you have a big heart that you are concerned about it. I haven't felt any boundary issues in your posts, but you have permission to tunnel vision it in your races.

Next month's food group will be much tougher than this month's... for those brave enough to give it a go. 8).

Okay, Day 1 of anything sucks and today didn't disappoint. I helped my wife lift and then I did a few miles on the treadmill. Probably due to my stubborness, I refused to move my speed from a 9 min mile unless I walked. The results...I went a mile and a half, walked .25, and finished up. I can't believe how fast your wind and legs get away from you. I was hearing Steve's comment to Samantha that things will come back quicker for her this time....but I was pretty angry for letting myself get to this state.

I did a little lifting on my own and then I was going to swim but I didn't want to wait for a lane to open up....so I went home and am waiting to shovel snow for the blizzard that's coming my way.

Jay -- I'm with you on letting things get away and now making up for it.

So, another week, another winter storm & Blizzard warning. I managed to drag my corpse outside this AM and go for a run, and glad I did. the snow will blow up any chance of running outside until at least Thursday. Chilly one this AM (about 7 degrees). chilly.

Steve, I had to smile when you said you felt like a dad walking his daughter down the aisle. I am so grateful to you for teaching me to dig deep. And I'm glad that you also explained to the others that we should always stop if it will risk injury. Didn't we have someone completing an IM on a torn (broken?) foot? I knew that my pains were not serious and that it was just gonna hurt like a son of a gun.

Kumar, I feel you pain Buddy. I fell off my bike 7 times in my first 30 miles. I called my bike, "YOU BAST--D" for a while and then we renamed it to Bronco. Keep on, it will get better.

Folks, don't think that in my commentary about being a selfish runner that others were trying to use me or I felt the compulsion to help them. I always move away from users/glommers. It's just that normally I love the casual interaction with strangers during a race but this time, I chose to go in a different direction.

Everybody take care of yourself in the cold. We are prepping for weather in the teens but man, I really feel for all of you that have to shovel snow.

Wow, what a great group! Love reading all of the Q&A, training, and balancing life and training.

Pam, so very happy that your race day mental state was so good! Sounds like that aspect was a bigger PR than the time. I think I get what you are saying about being a "selfish" runner. If you really put forth a hard effort, there is no spare energy to socialize in the latter portions of the race. I also remember feeling that way when I told my longtime friend that I thought we should not wait for each other in the tri's we did. Each of us had strengths and weaknesses, and sticking together would have brought both our times down. Yes we are still friends!

Mitzi, grab that expert swimmer friend and soak in some swim knowledge. Great opportunity! Sometimes slowing down more than is natural on the run is counterproductive IMO. Good for you for finding your pace!

Mike D, wowza, you know how to do cold! Hope you can get to the pool and/or gym.

Steve, I much appreciated your perspective on when it is wise to press on vs. stop in a race.

Isabella, how do you like your Scott Speedster. Is it the Contessa? It's my first road bike, though it sits on the trainer due to a crack in the frame now.

Joe, you and Mike D have my respect for maintaining sanity in the cold weather. Yikes, 30 degrees and still riding outdoors. Brrrrrr.....

Kumar, getting used to your first road bike and clipping in would be tough. Good call on riding to get a feel for the bike first. Once you're good with that, you can get used to clipping in. What kind of bike did you get?

Randy, there are no time limits on your triathlon path, so enjoy the journey!

Samantha, glad you had a great trainer ride! And how fun that you are helping your boss with a HM plan. I loved that Slow Fat Triathlete book too, and no, you don't have to be slow or fat to enjoy it. All about enjoying the journey and not taking ourselves too seriously!

Mike, sorry you missed your swim, but sounds like you were right where you needed to be on Sunday. It does get frustrating dealing with very limited lap swim hours, but having a nice inexpensive place to swim is sometimes worth that every once in a while.

Carl, yes....definitely time for some recovery for you! Perhaps some good perspective on life at the back of the pack though. There are some truly inspirational stories to be found there.

Jay, I like how you getting mad at yourself spurs you to action. Funny how we all think/react so differently.

Jennifer, so sorry that pneumonia was "shared" around your household! Glad you seem to be on the road to recovery. Now to get some progress on that foot.

Linda, how is your training going?

We've had some spectacular running weather here, so I'm a bit more frustrated with my foot than when it's nasty out. Anyone know if ART can be helpful for plantar fasciitis? Worked wonders for my IT band a couple yrs ago, so wondering if that is worth a try.

Posted my RR. http://www.beginnertriathlete.com/discussion/forums/forum-view.asp?...

Carol, I've read that ART works great for people but I've never had that. My MT does another technique that I can never remember the name but it something like electric pulse. I think it helped me with my PF. It shoots a little current into various points; if it hurts, that a problem area. She first did the pulse on my hand and I felt nothing. She put it to my spine and I almost jumped out of my skin. Also, I feel a release in my foot after 50-70 marble pickups. Personally I don't understand it because it seems counter productive to me but, what to I know? Honey, really hope you can get if fixed.

Woot! Woot!

What is the food group 8? Thanks!

What is the food group 8? Thanks!

Thanks Carol it was a learning experience only thing i gained is the mental fitness I feel kinda shy though talking during the race

Edited by strykergt 2014-01-21 10:30 PM

Steve - it makes perfect sense that weight lifting doesn't burn that many calories. Do you know if slow steady cardio is better or worse than intervals or higher HR workouts for losing weight?

Steve - it makes perfect sense that weight lifting doesn't burn that many calories. Do you know if slow steady cardio is better or worse than intervals or higher HR workouts for losing weight?

Interesting bike workout tonight 6 sets of 5 x (30 seconds at LT 30 seconds recovery) as main set.

Ok so on paper higher intensity raises your metabolism like 6 calories per hour, but compared to 1 potatochip it is not really relevant. The number of extra calories is so marginal that it isn't something you can really count on for weight loss. Intervals are mostly useful once you get a solid base to help you build speed and cook your legs faster. So basically just stick to your diet and build for your race, lift more if you enjoy it, lift strategically if you don't for muscle balance issues.

Ok I'll spill, next month is no Soda, including diet soda, carbonated flavored water. For double points you can maintain the no chocolate challenge into next month. By now you are starting to lose your chocolate cravings and will only eat it if someone presents it to you in a weak moment. However, one taste and it will be blood in the water and you will be back into craving mode again.

Squirt: the Contessa is the women model, for me since I am tall (5'9) the men's fit was better. Mine is the speedster S30, with Shimano tiagra group, which works very well.

I researched this stuff a lot when I was shopping for my road bike (my first! and on a budget) and this one had great reviews all over, except for the wheels. I figured I would upgrade them if needed. So far it's still with all its stock parts, except for the saddle. I may be better on a men's model, but I definitely need a women saddle... I suffered a lot before deciding to change, got a leather Sella Italia and now life on the saddle is good

Kumar: yep I'm in the club, fell 3 times at low speed and it hurt my pride much more than anything else, but it had to be done!

I find it harder these days to workout in my basement. it's never been a problem for me but I have to seriously kick myself in the butt. oh well. Can't wait to ride outside, another 2-3 months at least until I can..

Steve - LOL, "blood in the water" re: chocolate! On the soda's, I'm curious as to the rationale? I don't drink a lot of them, and I haven't had anything but the zero calorie kind for many years. Could you help me understand why cutting them out completely would be beneficial?

Isabella - Scott's are great bikes! Glad you are enjoying yours so much. I loved mine too until that crack was found. Was on a budget as well, and bought it used on Craig's List. I still think it's sharper looking than the Madone I purchased to replace it.

Mitzi - I forgot to mention, I used to be pretty "boundaries challenged". Then I read a book called "Boundaries - When to Say Yes; How to Say No to Take Control of Your Life" (Cloud, Townsend) and it was life changing for me. First chapter covers a typical day in the life of a gal who says "yes" to way too many things, and how her life was not so great as a result. I think most of us can see at least some part of ourselves in that.

Edited by squirt 2014-01-22 8:49 AM

I believe there have been studies that link artificial sweetners used in zero calorie drinks with an increase hunger pangs. That's my best guess. Having said that, I'm with you Carol. My wife bought me a SodaStream a few years back and I make a number of carbonated beverages using Mio or knockoffs as my flavoring. Personally, I think the hunger pang theory with artificial sweetners is BS but I think that's why Steve is putting it on the NO NO list.

Edited by medeiros13 2014-01-22 9:31 AM