Newbz'z summer mentor group is FULL!!!! (Page 81)

Good job getting in the training Robin & Dirk!

Yeah, breaking 60 mins for a 10K is now another goal I have.

Edited by jpbis26 2010-08-14 3:11 PM

Jackie...what kind of race where you in...are you vacationing in Kenya right now?  1:06:xx is DFL for a 10k???  Remind me not to run in the races in your area.  But great job overall.  You set a plan, and it sounds like you executed it nicely.

Dirk...great job on the ride.  52 turns into 100 before you know it.

Speaking of which....

So I finished my 100 mile ride today.  Much better experience than last week's 89 miler.  There were less hills on this route, but 40 of the miles were solo...where last week only 20 miles were solo...so there's some give and take.

Other differences was I got 3.5 hours of sleep instead of 2.5.  Yeah...still not ideal...but the extra 1 hour made a huge difference.  I also didn't run yesterday...where last week I did an 8 miler the day before.

So I tried David's nutrition plan of shooting for 250-300 calories per hour.  I managed to take in 1 whole cliff bar (250 cal), 2.5 packs of shot bloks (500 cal), and 3 bottles of gatorade (375 cal).  So about 1100 calories overall.  I was out there for 5:40, so that's about 200 calories per hour.

I did feel pretty good out there though.  I was able to finish the ride with a strong burst and never had that "bonking" feeling at any time.  I still don't know if I can take in 300 calories per hour unless most of it is gatorade though.  I just can't get myself to constantly eat while riding.

LOL...I guess I wasn't exactly DFL. But when I checked the preliminary results about 10 mins after I finished, I was the last name under my AG (9th). There were some people behind me, buy not a lot. I was suprised when I was running back from the turn around how few people were still running towards it.

There was also a 5K being run at the same time, so I think a lot of the slower runners opted for that one. Not sure why everyone was so freakin fast, but I really just cared about my time so its NBD. I was hoping to run it in under 1:15, so I was happy to beat that by a lot.

Edit: Ok- Just went on the races website and I was 108/138. So not DFL, but still BOP. Again, a fast group.

Edited by jpbis26 2010-08-14 8:41 PM

yeah...if there was a 5k option, then that makes a big difference.

In my first Oly, there was a sprint distance as well.  I thought I did really well in my Oly, and finished 22/49 in my AG.  If I applied my s/b/r paces to the sprint distance, I would have won my AG.  So yeah...big difference.

Jackie: Nice job for your first 10k.  Like Robin said, you'll be under an hour if you do the same race again next year.   

That's awesome!!  That must have been a fast race if you were last!!  Great job!! 

So exactly what does DFL stand for - I get the gist of it (not making the time) but can't figure out the exact terminology.

Congats on the 100 miles J!!!! What a huge accomplishment! 

My husband is itching to get in a 100 mile ride, but he hates flats - so I guess they will have to be over the mountains. With my workout schedule (or lack there of) this month I am just hoping to get 100 miles TOTAL for the month.

dead frickin last

Thanks Dan & Jonathan

J- Glad your 100 mile ride was a success

Rode 38 miles today, same route as last week, but it felt easier this time. I think it's because I wasn't pushing the pace. Last week I rode with a group that I had to keep up with. Today, just me and my friend. I was expecting to die, but did fine. Guess it's time to ride harder on that route.

sorry i've been out of the loop so much this week, looks like everyone has been doing very very well!

Yeah, seriously.  Welcome back to reality.  Stop letting your life get in the way of BT demands.

Did you race or have athletes racing this weekend? 

nope, but i did have two friends from school in town so it was a fairly easy week which was nice.

One of them (also one of my athletes) raced the boulder 70.3 a week ago and placed 2nd in her age group and is now headed to clearwater for the 70.3 world championships in nov. (this was just her 2nd half) so i'm very happy about that.

Sweet!  Congrats and congrats to her.  That's a great accomplishment.  I have my first half this coming Sunday and am a bit nervous about it.  Not sure how much sodium I should be taking in and when to finish my nutrition on the bike.  My goal is a 2:45 bike and will plan on bringing 3 hrs of nutrition with me in two bottles and just grabbing a water bottle at the exchange. 

this will be dependent a bit on you/size/weather, but my normal half IM nutrition looks like this:

small breakfast a few hours before the race (whatever you normally eat here)

a gel about 15-20 min before the start.

on the bike:

6 gels and two bottles of HEED (approx 150 cal each) and some water as needed (i'll grab a bottle per aid station, most goes over my head).
For approx 300 cal per hour

On the run,
same cal per hour total, in whatever form sounds good.
last race was one gel and a mix of coke/oreos/pretzals

i cup to drink per aid station, more later if its really hot out.

I tend to try and get my last bit of liquid in about 15 min before the end of the bike minus a bit of water, last gel about 10-15 min out so its starting to digest by the time the run starts. normally skip the first aid station on the run aside from water over the head or ice if they have it as if i am going to cramp on the run this is where it normally happens.

i tend to start my bike nutrition almost right away with the HEED (first bottle is mixed stronger).

I only carry one bottle on the bike and just switch out at aid stations.

Yeah, I'm still playing with calories...not quite sure how much I need.  I'm thinking race morning I will be right around 190lbs.  I'm using a custom blend from Infinit and threw the bag away to put it in a jug.  Now I don't know how many calories or salt is in a serving.  I have a phone call in to them to find out today.  Like you said...I just don't want to cramp up on the run.  I know you said that was probably a combination of nutrition and going out too hard on the run right away.  I'm excited about the race, but nervous about the run.  But at this point, it is what it is.  I should really only be worried about what I can control at this point.  And nutrition/water intake is definitely in that realm.

you'd probably want to go a bit north of 300 per hour at your size.

i've been between 148 and 160 with the 300 per hour and its worked very well.



not sure how your stomach reacts to food biking, but assuming you dont have issues with stuff honestly however you can get the cal in will work.

I have a friend that races pro (zach rubel) and i watched him at rockman half take a huge honey bun and a banana on the bike for cal.....


I personally like to get a bit more through gel/bar/etc simply because hten i can taylor the liquid a bit more to how i'm feeling and not be tied to needing to drink a certain amount to get my nutrition in.
As an example (and a bit over the top, but shows my point), if you only took water and used gel for all your calories, you could take in 1000 cal in 10 gels. thats only 10oz of "liquid food", or about half of the smallest sized bike bottle.

if you only did it through 200 per cal bottles of gatorade (or like drink), you'd need 5 20-24oz bottles for the same cal content. Now someone your size may be able to tolerate more liquid (or not, dont know you), that is simply how i like to approach it as it leaves me a bit more flexible during the race while still getting what i need.

I think I can handle the liquid purely because I tend to get dehydrated very fast.  With the dehydration comes the headaches and then I'm ruined until I can consume enough fluid to get it back in check.  I can easily go through 4-5 bottles of water/infinit in 3 hrs on the bike. 

Newbz - congrats to one of your athletes coming in 2nd at Boulder 70.3 - that is awesome!!!!

Jgerbodegrant - sounds like you are ready for the HIM - relax and enjoy it, you will do great!

Edited by robingray_260 2010-08-16 2:58 PM

In an earlier post you talked about sloshing in your stomach, would it be a good idea to go without something solid in your stomach?  I would probably put myself in the category of David's friend....cast iron stomach, but no solids I thinkk might become a problem over a half iron race.

x2

Had a less than spectacular run this morning, but a least I got in some miles.

Going to try Birkram Yoga tonight. A friend of mine is really into it and has convinced me to go. Never done yoga before, but it's the kind where they heat up the room really hot. I found a thread here about it and the general opinion was that BTers didn't like it cause of the heat. Oh well, maybe I'll like it cause everyday here during the summer is like living in an oven. Honestly don't know why they just don't have the class outside in the parking lot.

On a serious note, does anyone know if yoga is benefical to tri training for stretching purposes?

well Jackie, while you're having less then spectacular runs I am feeling pretty good for a change.  I have had 2 runs the past couple of days that have been pretty good.  I ran a 5k last night and 2 miles tonight.  The 5k was after a swim and it was rough to start but it settled in good and I felt good afterward.  The 2 mile run tonight was supposed to be a slow easy run but the weather was cooler than it has been for a long time so I took advantage of it and turned up the speedometer a touch.  I finished in 13:48 tonight and felt like a million bucks.

As far as yoga, I'm out.  No yoga for this kid, hot or cold.  You're on your own there.

I haven't tried yoga yet, but expect it will help in the long run because you will be improving your flexibility and also working your core.

I just finished doing some digging through the threads about tire pressure.   I have Hutchinson Fusion 3 tires on my bike and found the following on the Hutchinson web site:

Road

TUBETYPE (with tubes)

< 60 kg / 130 lb = 6 bars / 87 psi
65 - 75 kg / 140 - 165 lb = 6,5 - 7,5 bars / 94 - 108 psi
> 80 kg / 185 lb = 8 - 8,5 bars / 116 - 123 psi

 

The "recommended pressure" on the side of the tire is 115 psi which is what I have been using on both front and back.   My weight is currently at 60 kg (yep, that was my goal weight for the year  ).    This info above implies that I should be running my tires somewhere in the 90-95 psi range.   Other info I came across in the tire pressure threads indicates front should be lower than back (someone mentioned front at .9X back tire pressure).  

I'm thinking of trying out 100 on the back and 95 on the front, but I'm a little uneasy because I won't be doing much riding between now and my tri on Sunday.    Any advice?