The Dominon - Beginner Focused Group - Closed (Page 9)

right on!

S; 2600 yards (1 session)

B: 120 miles (all trainer)

R: 45 miles.

January didn't take off like I had hoped for various reasons. One was a letdown after having to pull out of my half marathon for work reasons. After that I pulled way back on the run mileage.

I haven't mastered the flying mount well enough to try it in a race. So I put on shoes at transition1 then run in them to the mount line. I do slide out of my shoes while approaching T2 and do the flying dismount. Shoes just stay on the pedals at that point.

Agree! I do it the same and usually over on the side just in case someone is behind me who's flying mount. Which never happens. I've done the flying mount a couple of times but it's not comfortable for me. Plus my bottles stick up an extra 3"+ over my saddle now.

Another way I've come out of T1 that's less aggressive than the flying mount but doesn't require stopping is to cross your left foot over in front of your right and place it on top of your shoe then push a couple of times with your right foot before swinging it over your saddle. It's a little akward to get used to but effective. It helps to use a small rubber band (that will break), put your crank/shoe in the 6 o'clock position, or something that will hold your left shoe horizontal so it's easy to place your foot while running.

https://www.youtube.com/watch?v=pJx-f_uuRrw

Your breakfast, about three hours prior to the race, and maybe a gel right before the swim will sustain you until you're on the bike. I eat the same thing for breakfast for several weeks before a race and pack my food with me to the hotel. And don't try to "carb up" the night/day before either as this can cause gastrointestinal and other issues on race day. As soon as I'm settled on the bike I start my nutrition/hydration plan:

Nutrition: 220 calories per hour on the bike, which is more than recommended but it works for me. Gels, blocks, clif bars, etc. I find out what's going to be on the course and practice with that if I can. I consume less on the run, 150-180 cal/hr.

Hydration: 20-28 oz per hour +/- depending on the weather. I take 2-4 large sips every 15 minutes and I rotate between water and Gatorade Endurance. I changed to GE when Ironman named them the official drink and started using as course nutrition. And yes, the calories from Gatorade E count towards my total calories. I'll slow to a quick walk and drink a couple of cups of water and/or Gatorade during the run at every other stop. I also make sure I eat my gel or whatever right BEFORE the aid station I'm drinking at to wash it down. This means I carry a couple of gels/blocks with me while running.

This is what works for me. It will probably be different for you. But I do this every workout that's longer than 60 minutes. Make it a habit!

I've never been sold on the chocolate milk theory. Maybe it's really good stuff. The milk industry has sure sunk a lot of money into advertising. I use Hammer Nutrition's Recoverite within 60 minutes of every workout. I've been taking it long enough now that I know it works for me. Then I have a bowl of ice cream!!

Check out Hammer's website. It's loaded with information. Click the PR Knowledge tab. They even have a trouble shooting page to help figure out why something's not working.

Great book!

I'm assuming you're "cycle" is recovery every fourth day? Or is it every fourth workout, like weekly?  Also, "intensity" needs a duration so you're long duration workouts would be much less intense (aerobic) and you're short duration w/o would be more intense (anaerobic). So it's a little hard to comment on your schedule with the info you've provided. But it looks like you've got the idea being in chapter 3. If I remember the book, lol.

I would like to add that I've read and studied training plans a lot and made my own for a while (OCD) but most of the plans, even the free ones, on this website fall inline with what's in the books. I've used a lot of the BT plans from Olympic tri's to half/full marathon, to half/full triathlon and can't say any of them "failed" me. Although some seemed to fit me better than others. 

Right on!  Something else you can do is add a short/mid duration LOW intensity bike the day after a high intensity run to help loosen and stretch your legs. Or vise versa with an easy run after a hard bike. This can also be done as a brick w/o or later in the day. Ex: a hard run workout on Saturday morning then an easy spin bike that afternoon. Usually called "recovery" workouts.

For me it's a gel right before the swim start. Like Monty, that gel plus breakfast gets me to the bike. Once on the bike I can start on my Infinite formula. That plus water and maybe another gel or two is good for 56 miles.