Fred D's triathlon training group CLOSED (Page 94)

x2.  And what watts you do them at likely depends on how fresh your legs are.  If your legs are fresh, then it should be at or slightly above 100% FTP.  In the middle of normal training, 95% will feel really hard.  If you're fatigued, you probably shouldn't even attempt it.

My doc's concerns with regard to my low BMI/BF had to do with a demonstrated decrease in immunity from infection as well as a concern about a possible decrease in bone density. His suggestion was to rejigger my diet to include more protein and "good" fats/oils. No real instruction to change my BMI/BF. Although IM training has done that - I have actually gained weight over the past two years. My doc has gone so far as to suggest that long course training is not a really the best thing to couple with significant weight loss goals for the reasons above.

Hey Neil for what it's worth, I'm a little taller than you and I've raced at 150.  Mountain goat build I guess.  My weight generally stays within about 10lb range... 150-160 at any given time.

Wouldn't hurt to get a workup with your doctor if you're continually seeing a downward trend.  But tall frame / lightweight -- yeah there are a few of us

GoFaster - 2012-07-13 4:38 PM I can't imagine how much I would have to eat if I was training for a full!

Ha - I am sure you will find out one day... and the way you burn through calories you will probably have to stop by Taco Bell 3 times per day...

Actually, I don't think I really consume any more than normal; in fact I know that this year I am taking in about half the calories on the bike than I did last year. I think you just burn WAY more calories in the shorter/harder efforts/intervals than you do in the long, easier ones. In fact that could be the likely culprit in your recent weight loss - you have been doing more interval and progression work this season, right? I think this group can have that influence on you...

Nutrition question:
Getting ready for my "last" meal (sushi) before my 3.5 hour long easy ride/t run tomorrow. Saturday through Wednesday will be on basic carb restriction ("no" to energy-dense carbs, "yes" to nutrient-rich carbs), then carb stacking Thursday - Saturday. Not really more carbs than usual, just no longer on restriction. On Saturday before race day I avoid the nutrient dense carbs and instead eat a little more of the white stuff. Caffein restriction throughout the week (yippee.)

This is what I have done for years for 'A' races that are going to be 9+ hours and at the very least without ill effect. What do you think - does anyone do similar or is this bunk? 

My only rule is no spicy food the night before a race

Beyond that, I try to just eat normally and haven't had much problem.

x2

So what's up for everyone this weekend.

I'M RACING.  First road race of the season and I'm stoked.  12 laps of a 2.9 mile course with no flats.  Just rolling terrain and 3 very short climbs where attacks will be made.  I think the course favors a rider like me who's not a lightweight climber...and the hills are short enough where you can power through them if you need to.

Goal is to hang on for dear life and have fun.  I likely won't be making any moves as I'm not even close to the strongest rider...but I just want to test myself to see if I can make it to the final lap with the lead group.  Then just see what happens from there.

Sounds fun.  Have a good safe race.  good luck

Make sure to let the camera man know not to put his camera away too soon. 

Well, at least Bryan agrees with me. He stops just short of calling my plan "brilliant" and even goes so far as to say that he will be incorporating something similar to his Kona preparation. Here is his exact quote:

Of course you kinda have to read between the lines a bit, but you can see he is clearly convinced.

I am generally a pretty laid back guy, so what is up with these pre-race quirks? Is it just because I have run out of things to control? I am not even going to describe my current obsession with flat kits; I'll post that in TT where people understand me and will offer the kindness and nurturing that I need right now. 

Jens Voigt was a math prodigy in elementary school, putting "Attack!" in every blank space on all his tests. It would be the wrong answer for everyone else, But Jens is able to solve any problem by attacking.

Good luck, Jason - go out there and kill it!

i always have a beer or 3 the night before a race, helps me settle and sleep.  I eat nothing out of the ordinary and pretty much just keep making sure i am drinking normal fluids a little more than normal.

nice

Hey Rusty,
 
I actually eat pretty light a day and a half before a race.  That is lighter than normal.  It works for me.

What about me?

Ok...race report coming, but in summary, I stayed with the front pack, but never took a pull.  Just responded to all the surges.  With 2 laps to go, a guy attacked hard, but he wasn't in my AG division (18-34, cat 4/5) so I didn't chase and nobody else did either...he was long gone as he was far stronger than everyone else.

On the last lap, I moved into position in the top 3 spots and had to gut myself to hang on during the climbs.

As we made the run into the finish, which is a short .25 mile hill at about 5%, I was 2nd wheel and jumped at the base of the hill.  I pulled away but another 18-34 jumped on me, then actually pulled even with me with about 50 meters to go.  Luckily though I had a little extra and got him at the line by about half a wheel.

So 1st in Senior Men Cat 4/5, and 2nd overall among all 4/5's.  I averaged almost 24 mph climbing that hill, and was pegged at 194 bpm.