Fred D's triathlon training group CLOSED (Page 75)
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![]() | ![]() TSimone - 2012-06-28 5:56 AM Morning folks. Had a break through in the weight dept this week. Finally pushed thru my 164lb barrier. Peak block starts for me next week. Any tips for the volume increase I'll be dealing with? Nice job on the weight. Only tip I got is sleep. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() TSimone - 2012-06-28 8:56 AMMorning folks. Had a break through in the weight dept this week. Finally pushed thru my 164lb barrier. Peak block starts for me next week. Any tips for the volume increase I'll be dealing with? Congratulations!Question, have you been eating more? |
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Master![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2012-06-28 9:14 AM I have to echo what Kim said.If there's no problems what needs fixed?I just use diluted HEED. 1 scoop per 24 ounces. It more or less a general purpose type of sports drink.Question of the day from me - sodium. I was in the LBS yesterday talking to one of the guys who's a duathlete and we got on the topic of sodium/salt. He mentioned that you need to be taking in close to 700mg per hour (slightly more on hotter days), which seems like a really high number to me. My plan at the moment for my HIM has me drinking just water + 5 gels + 2 Honey Stinger waffles on the bike. Total calories will be about 800, which should be right for 3 hours on the bike, but total sodium will only be about 750mg, which begs the question - is that too low? Thanks all. |
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![]() | ![]() TSimone - 2012-06-28 7:53 AM X4 on no additional sodium. James-Have been eating about the same quantity but changed the quality of my meals. Reduced meat a bit, added more veggies and fruit. Increased water intake throughout the day. Honestly the biggest change was getting away from sandwiches at lunch and moving to a HUGE salad with some salmon or turkey. Another Bryancd tip applied successfully. I'd like to race sub 160, preferably 155 ish. That would be a fairly healthy weight for me at 5' 9". Getting below 164 was a good psychological barrier to break. Changing to lunch hour salads were huge for me when I needed to lose weight. And I honestly felt much better in the afternoons after the salad (vs anything else I would normally eat). And more important, it was really easy to train on. I would eat my salad and about 45 minutes later go biking (just the way my schedule worked) and never had issues on a belly full of salad |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2012-06-28 8:14 AM Question of the day from me - sodium. I was in the LBS yesterday talking to one of the guys who's a duathlete and we got on the topic of sodium/salt. He mentioned that you need to be taking in close to 700mg per hour (slightly more on hotter days), which seems like a really high number to me. My plan at the moment for my HIM has me drinking just water + 5 gels + 2 Honey Stinger waffles on the bike. Total calories will be about 800, which should be right for 3 hours on the bike, but total sodium will only be about 750mg, which begs the question - is that too low? Thanks all.
I try to make sure I am getting 300-350mg of sodium for every 20oz of liquids I take. Depending on the type of liquid, the sodium may already be there. So it's 20oz of water & a salt stick of two OR a bottle of Gatorade G2 with no sodium supplementation OR if I could take Ironman Perform it would be a bottle of that with no supplementation. I simply adjust my liquids to thirst and heat and adjust my sodium to compliment what would be missing IF sodium is missing, which isn't the case for sportdrinks and is the case for water. For me 700mg per hour makes sense if drinking two bottles per hour. A little too much sodium is not a bad thing, so whether you take 200-300 or 500 makes little difference. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2012-06-28 12:59 PM I try to make sure I am getting 300-350mg of sodium for every 20oz of liquidsI take. Depending on the type of liquid, the sodium may already be there. So it's 20oz of water & a salt stick of two OR a bottle of Gatorade G2 with no sodium supplementation OR if I could take Ironman Perform it would be a bottle of that with no supplementation. I simply adjust my liquids to thirst and heat and adjust my sodium to compliment what would be missing IF sodium is missing, which isn't the case for sportdrinks and is the case for water. For me 700mg per hour makes sense if drinking two bottles per hour. A little too much sodium is not a bad thing, so whether you take 200-300 or 500 makes little difference. Damnit man, speak in metric - I don't undertsand this imperial stuff...(had to look up the conversion). Thanks everyone for the replies, but it seems most of you tend to focus on the fact that you can replenish enough sodium with sports drinks, which still seems a little low at 190mg per serving, but that's fine. However, I'm planning on only drinking water. I've had issues drinking sweet sport drinks during races and I'm trying to go just water for hydration. Does this change anything for you guys, or no? I'm also wondering if anyone knows if sodium impacts energy levels. Even if calories are okay, can you feel sluggish/out of energy if sodium is low? |
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![]() For longer racing, I do take some additional salt. Maybe in the order of 200 mg per hour. I alternate between water and sport drink though...but I also do gels. You have people that don't take in much salt, then you have guys like Jordan Rapp who takes in a huge amount of salt. I think one of his nutrition reports said he took over 30 salt sticks during an IM...in addition to the sodium that was in his other nutrition. Most of my rides are with a group, but some are solo. I prefer doing rides on flat to rolling terrain with a group because it keeps the intensity up. I prefer to do longer climbs solo because I like to climb at my pace with my power meter. |
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![]() | ![]() I am not sure on sodium and energy levels or not. I have only heard it used in terms of cramping. That being said, I would assume if you did oversaturate on water and did not take in any sodium I suspect you would start to get sick. I'd think with gels though you'd not get there, assuming you don't back off your nutrition. I only use Heed and cookies on the bike though. I've had too much marathon training with gels that I avoid them like the plague when I can. ![]() |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TSimone - 2012-06-28 3:50 PM Neil-Don't know if sodium impacts energy levels or not. As for water only, that's all I'm doing on the bike. 200mg sodium per gel pack for me, which I take about every 45-60 minutes. There's also 200 mg sodium in my bars, so figure on a six hour ride I'm taking in approx 1600mg sodium or 267mg per hour. 5 gels, 3 bars. If I go to 6 gels the sodium goes up to 300mg/hour. Keep in mind I'm still dialing in my calories so the sodium could go up slightly. At 5 gels/3 bars I'm at approx 207 cal/hour. That may be a bit low but time will tell. Thanks again all - and Brian through the inspires. Tom just curious which gel you're taking that has this much sodium? |
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![]() | ![]() Fred D - 2012-06-28 7:04 AM So James (Tasr) and I are planning on riding this Saturday am. We will be riding a nice hill-fest. The goal as I see it will be multiple KOMs, or at least KOM attempts. Do any of you folks ride in groups or is the majority solo? when I lived in Oregon I rode in a group all the time. Honestly I miss that. There are always times you need to ride by yourself and set your pace and hit your training but I find I was a way better biker when I rode with a group. I use to take off with a faster group and try and hang on. I always got dropped...always. But the slower groups tended to be too slow for me and I'd get caught in no mans land by myself. But as time went on I could hang with the group a little further, a little longer. I also found riding with a group or a good friend got me out in bad weather. You need the extra motivation living in northern Oregon were it rains all the time. Tucson was fine for riding solo and I just never found a group I was interested in riding with. Here in Payson I am simply too scared to ride alone and there are no groups. Next year though by mid-summer I hope to be in a new location and I can get back on the bike. |
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Pro![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2012-06-29 6:27 AM TSimone Powerbar. Switched to it because it's the on course nutrition at the Rev3 event I'm doing.
Yes I have to start trying GU gels as it is the on course at IMMT. Any good flavors anyone would recommend?
my faves are jet blackberry and cherry lime roctane if you want caffeine.
orange mixes well with water, chocolate is hard to swallow but tasty.
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Master![]() ![]() ![]() ![]() ![]() | ![]() Fred D - 2012-06-29 6:27 AM TSimone Powerbar. Switched to it because it's the on course nutrition at the Rev3 event I'm doing.
Yes I have to start trying GU gels as it is the on course at IMMT. Just checked the site and, yes, it's Honey Stinger gels, waffles and chews as the on course nutrition. I like Gus best but went out and found the honey stinger gels at a local shop. Tried them - and they're okay - low on sodium and the chocolate just tasted like honey. Any good flavors anyone would recommend? I thought the gels are honey stinger for IMMT - i know there are the waffles and chews ... Edited by juniperjen 2012-06-29 9:59 AM |
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Master![]() ![]() ![]() ![]() ![]() | ![]() Yep, just checked the site and they'll have Honey Stinger gels, waffles and chews. I like Gu the best for gels but after we got the announcement from the race organizers I went out and found a shop that sells the gels (can find the waffles and chews no problem) - the gels are okay - they really are just honey. The chocolate tasted just like honey ... not sure where the flavour was ... |
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Extreme Veteran![]() ![]() ![]() ![]() | ![]() Fred D - 2012-06-28 3:04 PM So James (Tasr) and I are planning on riding this Saturday am. We will be riding a nice hill-fest. The goal as I see it will be multiple KOMs, or at least KOM attempts. Do any of you folks ride in groups or is the majority solo? Very rarely ride anything but solo (mainly because most of my training is on rollers at the moment), but on the odd occasion when I do go out with others it will be with Adam. On a different note, is anyone else having difficultly uploading to Strava today? |
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![]() sicone - 2012-06-29 8:35 AM Fred D - 2012-06-28 3:04 PM So James (Tasr) and I are planning on riding this Saturday am. We will be riding a nice hill-fest. The goal as I see it will be multiple KOMs, or at least KOM attempts. Do any of you folks ride in groups or is the majority solo? Very rarely ride anything but solo (mainly because most of my training is on rollers at the moment), but on the odd occasion when I do go out with others it will be with Adam. On a different note, is anyone else having difficultly uploading to Strava today? I uploaded about 12 hours ago fine. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() sicone - 2012-06-29 2:35 PM On a different note, is anyone else having difficultly uploading to Strava today? STRAVA??? Heck, I seem to have been having trouble uploading to my BT logs for the past two weeks. Well, OK, technically the trouble is that I simply have not been making the time to do it, but trouble nonetheless. I am going to work through my BT logs today, then I will get Strava added to my workflow. |
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