bschulte mentor Group - Closed (Page 8)

bschulte - 2009-05-27 8:28 AM

Sounds frustrating for sure.  Just keep at it and your fitness will come back.  One thing to keep in mind is that your resting HR is probably not as low as it used to be so in fact all of your zones have moved up.  Not sure, but it can make a difference.  You may think you are in a higher zone than you actually are.

fireman70 - 2009-05-29 12:51 PM Training without a race insight is boring. Dont have anything going until August. Have I told you it is hot down here in Florida. Humidity 100% headed out for a two hour bike ride. Looking forward for the races again. Good luck you guys with HIM in Macon. Tear it up by reading some of your logs it looks like it will be a walk in the park (Brent and Jon). Have fun if you can and have a good race.

baldbuyer - 2009-05-31 1:09 PM I finally got a chance to test my new wetsuit and do an open water swim.  I did about 1200 yards at the local resevoir and I must admit the suit made a big difference.  The added buoyancy took a fair amount of pressure off of my lower back that starts to tighten up after a while of keeping my posture straight.  I didn't feel that at all today and did a decent job of sighting buoys.  Once I finished the swim, I had my wife take everything back to the house and I ran home for a nice brick workout.  One week from today I will be doing this for real.....can't wait.

jonathan22 - 2009-06-01 11:06 AM Brent,
Finally, I have a question. 

At Macon this weekend, I was very happy with my swim and bike.  On the bike, I used the same nutrition program that I did in Kona.  As you know, on the run I was reduced to walking with a bad case of nausuea.  My old nutrition program looked like this (the one I used on race day):
* At top of every hour take 1/3 of feed bottle (6 scoops Carbo-pro, 1 scoop Gu2O) followed by water
* At bottom of every hour take 1 gel followed by water
* Water at 15 and 45 minutes with goal to finish 1 bottle per hour of water

Looking at it again on paper, that gives me 347 calories per hour, 95 mg of sodium, 47 mg of potassium, 0 mg calcium, 0 mg magnesium, and 86 grams of carbs. 32 oz of water per hour.  I'm 150 to 155 lbs.


New nutrition plan will be the following:
1 bottle (1/3 of the bottle every 20 minutes) per hour filled with the following
- water
- 2 scoops endurolytes
- 2 scoops carbo pro

Gel if I need it for hunger pains. This will give me a minimum of 280 calories, 200 mg sodium, 70 mg of potassium, 100 mg calcium, 50 mg magnesium, and 70 g carbs per hour.

My question is: have you ever done any research on proper levels of potassium and magnesium?  I know sodium levels should vary by athletes and I have found that I cannot take in a ton of sodium without getting bloated.  Last year at one point I was taking in 600 mg per hour of Sodium and almost could not finish my rides due to sever bloat and sotmach cramping. 

I'm hoping the new nutrition plan works out better for Augusta.

MacMadame - 2009-06-03 2:32 AM Doing my 3rd tri this weekend. It's a shortened Sprint so I'm treating it as a hard workout day. I was even going to ride my bike to it (it's 4 miles from my house) but my daughter is also doing the accompanying Fun Run so I think I'll spare her and drive her.

Tomorrow AM I have my last "free" personal training session. The first one they just did measurements. They claim my body fat is 17.8%! (I think it's a bit higher than that.) I was stoked though since my goal is get under 25% and be in the 18-22% range. The second one is just 20 min. but I had two killer workouts today so that's okay. 

rymac - 2009-06-04 8:45 AM

I have a question regarding HIM race pace: I have done a little bit of research and found that it is quite possible with adequate bike fitness and pacing that one can probably expect to run at about their open Marathon pace during a HIM (I do most of pacing based on VDOT by Daniels which is a good book if any of you are looking for a good running book) which is what I have set as my HIM run pace (approx. 7:23 m/mile).  My question is regarding bike HIM pace and what target HR zone I should be working in mainly?  Is there any protocol for figuring this out or should I just do some trial and error pushing a little bit on the bike and seeing how I feel during my longer brick runs?  Have any of you that have done HIM's figured out what works best for you?  I would be interested to hear!

Ryan

baldbuyer - 2009-06-07 9:19 PM I did the Rev3 tri today and thanks to a left quad muscle cramping up from mile 33 on the bike on, it took me 7:45 to finish it. Several of the pros said that it was the toughest course that they had ever done because there was so much hill work.(5000 ft in altitude change on the bike course alone. I feel pretty good just finishing, considering this was my first tri event ever.

MacMadame - 2009-06-08 1:22 AM Finished the Mermaid Triathlon today. It was a short course and really flat so I just hauled on it as fast as I could. I finished in 1:18:28 and was only 10 min. behind the winner of my age group!

Also, they had a mini-Fun Run for the girls and I actually got my daughter to enter and now she wants to do tris too! Whee. 

MacMadame - 2009-06-09 11:42 AM Update: I came in 12th out of 24 in my age group and 204 out of about 415 overall and my run pace was 10:43 -- which is AMAZING for me. I didn't think I was running that fast.

It turns out the 5th place overall finisher was in my age group so I was actually 20 min. behind the winner. But 10 min. behind the 2nd place finisher.

Now I have to get ready for the Donner Lake Tri. It's at altitude and an Olympic distance so I'm a bit worried. I haven't run 6.2 miles at  one time since my last Olympic tri. I need to work harder to get the long run in each week. 

baldbuyer - 2009-06-09 5:03 PM Now that I am back from CT and have bagged the first tri, have had a good nap, an even better massage, and a day to do pretty much whatever I want, I can start thinking about the Boulder Peak (Olympic course).  I learned a great deal about this sport on the first trial by fire.  Some of the things that I need to work on are:  Hill work, more discipline on the electolyte intake, and making sure that whenever possible, try to scout the course first.  I never knew that there would be so much logistically to remember, both in pre-race prep as well as during the race nutrition strategy.  While the bike course was brutally hilly, part of my cramping was my own fault.  When I think back, I may have actually been doing too much water and not enough drinks with the electrolytes in them during the first part of the bike.  The problem is that once I reached about mile 24 of the bike, the next 7-9 were pretty much all up hill and I was so focused on working my gears and cadence, that I didn't pay enough attention to the nutrition. 

Overall, even with a miserable run and not coming close to my goal time, I found out a lot and never found myself wanting to quit.  I just hope that the Boulder Peak at least has some flat spots in it.