SWBKRUN fast, furious, and closed (Page 95)

Awesome!!  Keep it up!

Just felt this needed to be said again!  Unbelievable game last night.  0:18 seconds left, really?  

And if they take enough bites out of the Bruins, the cup with be theirs! 

After Mirinda Carfrae She rides the Cannondale also higher level but same brand and she is also fast.

Thanks George.  It was only about 9 weeks ago that I ran the first non-stop 3 miles of my life!  I WILL be a runner!!!  First tri is 3 weeks from Saturday :-)

Question:  Who is the resident nutritionist of the group?  I'm trying to train and slowly lose some weight.  I've lost 20 lbs since I started training in January, but I've stalled.  I would ultimately like to lose another 10-20 lbs.  Who would be a good "go to" person for advice?  Any of you been there and done this????

John has probably lost the most weight, but I suggest you AVOID his type of diet !!!

Sam has put a lot of time and research into diet and nutrition, she might be a good person to talk to about it.

I've lost 40-45 lbs but that seems to have mostly come from workouts and not drinking as much alcohol as I used to.

The way Tony describes his weight loss is a good way to go about it. It is difficult to balance feeding your body the nutrition it needs to support your training and at the same time run at a caloric deficit to lose weight. These are competing goals. As you train more you will develop more muscle which will allow you to burn more calories.

Things I would recommend are:

1) Be very selective about what you eat. Keep empty calories to a minimum. Try to eat foods that are less processed and that your body can use to fuel your training/racing. Fruits, vegetables, lean protein are all good. Sweets and alcohol not so much.

2) You can workout at a deficit, but do not skimp before a race. You NEED the fuel for the race, and fueling begins before the race does. In a sprint, what you eat the 24 hrs. before is more important than what you eat during the race.

Doug

What's the fun in that???

Just stopping in to post and keep my membership in the MG current.    Sounds like everyone is doing well, aside from a few heckles on the bike.  Nice job on the run Jayne.

Its been busy in the Cadmus household lately, travel for work last week and the typical May/June wind down of activities that follow the school year calendar.  I've been seeing more of my bike lately, which is nice, and the weather has been improving - we might break 70* this weekend for the first time in ~250 days.

Take care all!!

She won Kona last year on a Cannondale but is riding with Felt for this season, yay team felt! lol

lots of cold beer and ironman.  keep it simple! 

I know quite about nutrition so would be happy to answer any questions you might have   I don't have a ton of experience with losing weight while training though.

On top of Doug's comments, I would also add that often times people think they need to eat a lot more calories after a training session that they really do.  A 3m run would burn only about 210 calories for me at 4'10".   A 'normal' sized person would burn more.

I might also suggest getting a RMR test done to see how many calories you burn at rest.  I had one very recently and was pleasantly suprised that it actually increased from 10 years ago.  I know Sam has done one as well.  Nutrtionists offer them using a tool called BodyGem.  Some gyms do them too.

ahhhh.  the main forums.  why do i bother. 

let me give you all a little tip.... 

the type of bike shoes you wear has NOTHING to do with the speed at which you move through transitions.  NOTHING, NADA, ZIP, ZERO.....

capiche?

Meaning ones that are on your feet while you are running through transition?  or Tri-specific ones that are clipped on you bike.  If it's the latter then it would matter, non tri-specific ones are a pain to put on after your feet have smashed down the top when you ride for a bit then try and put shoes on.  If it's the running part then yeah wouldn't matter.

oh heavens no!  .. .you too.   *shakes head*

you DO NOT have to have "tri specific" shoes in order to keep your shoes in the pedals.  you simply don't.  this is a freak'in myth.   i have beat up old road shoes and i beat all kinds of people out of transition. 

shoes in pedals in T1 is not faster.  its not.  ask me how i know... come on ask me... BECAUSE I KNOW.. ha!

clip any type of shoe in. (as long as its clipless of course)  it doesn't make a difference in time.  i do it ALL the time.

tip #2

there are many more things to focus on in transition... getting into and out of your shoes should be second nature therefore something your're not even thinking about other that "gotta get me shoes on." <<-----pirate accent intentional!!

awesome job!!! 

John, you're my kind of guy.  I'm drinking a cold beer with one hand and signing up for an Ironman with the other.  I think I can feel myself getting leaner already!!!   There HAS to be some nutritional value in beer.  There just HAS to. 

P.S. I'm really writing this as a drink a protein shake after a 30 mi. ride.  A person can dream, can't she?

I did for 8 years before I signed up for my first IM.  Heck, I dreamed for 5 years before I signed up for my first super sprint!

Of course! My dad has always told me that cold pizza and warm beer is the breakfast of champions.

So, give here's a scenario.  You're going to be doing a long bike ride (for me that's 30 miles) at 1pm.  What would you eat/drink before/during/after the ride??? 

P.S. The idea of counting calories sounds like a slow and painful torture.  Kinda like watching the watch while you're running. :-)

With all this talk of bikes and beer, this is appropriate and raises some great questions about beer becoming the next "real" sports drink!  (P.S.  This was shared with John earlier, thought it might be a great idea for a thesis or something .......)

http://www.velominati.com/blog/general/beer-in-the-bidon-field-test-update/

I've had success with oatmeal and protein powder (I shake a scoop with rice dream and then mix it in), with pb toast and a hard boiled egg...but this is usually breakfast before a 9 or 10 am ride.

1pm is a tough one, but I'll say for the before:  NOT RAMEN NOODLES!

But I do well with a turkey or chicken breast sandwich with multi or whole grain bread pre ride.

During, I would probably bring a bottle of sport drink, bottle of water and maybe a few clif shots or gummy bears, cuz i love them, even Joe-Joes are a nice treat!

Right after, protein shake is good, but then a good meal of more protein (like another chicken breast with some broccoli or on top of some spinach or romaine lettuce...or even a can of tuna atop instead which is much faster...drizzle some balsamic dressing, yum!)

This is hard to answer for someone else. What is the weather? What is your sweat rate? How hard is the 30 miles? How sensitive is your stomach?

I do not drink coffee. I havenever evene had a sip. I get caffiene from diet Pepsi. I drink one or two each morning. I have an iron stomach and I am a HEAVY sweater! I eat a solid breakfast with skim milk. I would each lunch before a 1PM ride. On the ride 30 miles takes me 1:30 to 2 hours depending on the terrain. I would drink two water bottles on such a ride, one with water and one with a sports drink. I might take 1 or two gels along the way. I love to drink chocolate milk after a workout. But all that is what works for me.

Changing my response.   Kim scared me.  I'm doing a Splash-N-Dash ......tonight.  We'll see if the wetsuit fits after 9 months!!!

Kim - you can enter onsite.....join me at Stevens Creek Res???

I scared you, how???  omg, you are a swimmer, Linda, I am a Taurus, a land mammal!

I can't get down there in time tonite, but will be headed to the pool after work today.  I will think of you, that sounds fun!

Btw, did you see that Swim Outlet OWS challenge on August 7?  It is after Vineman, so at least I'll have done the 1.2 river swim prior.  I am signing up for the 2 mile, it will either be a confidence boost for MOO or a "omg, wth was I thinking?!"