Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 45)

A huge congrats!  It sounds like you had an amazing time.  After all that effort you put forth - you deserve an amazing experience and a feeling of accomplisment from becoming an IRONMAN!!!

What's your next challenge?

Goals for the month of September moving forward:

I've been out from "normal" training since HIM with pain behind left knee.  Doc said to rest.  I've rested.  Pain still there.  I'm getting tired of sitting around, so I've developed a plan to get moving again.

I have a HIM plan scheduled in my "planned w/o" in my callendar.  My goal is to modify each of the workouts so that I'm still working out each day.  I need to substitute aquajogging or eliptical machine for all my runs, until I can incorporate running back into routine.

My goal is to recover, and train for another HIM next year with the goal of a sub 5:00:00 time.  Need to get this knee healthy!

Hope your knee gets better Kevin!  I vote for Boulder 70.3 next year.  We should all meet up and do a race.  Depending on where we are with training some of us could do a relay.

I had a rough few weeks with a sales meeting, my husband being in Asia and my dad going in the hospital.  Dad's doing better, so glad I was able to fly out and be with him though.  I have started working out a bit again.  Hopefully when my husband gets back this weekend I can get in even more.  My 2yo is keeping me crazy busy and tired.

I vote Calgary 70.3!

Hope your dad gets better! 

My voite's for Troika tri!  It's local (for me) and it's not a major crowded race like some of the other venues.  It's not even an IM event. 

 A week and a day until my OLY in San Diego.  Unfortunately, due to injuries on my feet, over time hours at work, and now the doc has me on a whole new group of meds that keep me near a restroom, I feel ill prepared.  Eh, whats the worst that could happen? I don't finish?  

Last year I came in dead last and this year I was determined not to let that happen.  I followed a HIM training plan to make sure I got enough training in and could maintain the distance.  The biggest mistake last year was not fueling correctly for the race.  Last year I had my oatmeal for breakfast, a gu and 6oz of gatorade...not nearly enough and I completely bonked on the run.  

After this race I am back on the weight training program and will follow a OLY plan during the off season.  Change to a HIM plan later in the year and maybe, just maybe, actually sign up for an HIM. Chicken you say? Yes, chicken!

Cynthia

Good luck Cynthia!  Last's year's mistakes = this year's victory!  This year's victory = next year's HIM.

I'd love to explore this topic as well with my HIM coming up next month... I have gotten away from gu because it's rough on my stomach but I'm thinking that if I do bars on the bike, I could do gu's on the run.  Does that sound right?  Also, what are your thoughts about protein bars vs. carb bars?  Finally - I think I need to make sure I eat more - around 300 calories per hour because I seem to run out of steam the longer I go

Here is my plan:

Hour before swim: Protein Bar -  

T1: Carb Bar

Bike Hour 2: Protein Bar

Bike Hour 3: Carb bar or fig newtons

Bike Hour 4: Protein Bar (my goal here is that the protein bar will last longer for the run)

Run: Gu's every 45 minutes with a fig newton here or there to avoid puking

Thoughts? 

mndymond - 2012-09-12 1:21 PM Ok so race nutrition. I Tried to find the nutrition sheet that I had, but could not. I'll just spout off what I can remember! I did find this http://www.endurancedoc.com/Nutrition/Nutrition_raceday.htmwhich is basically the same as I had. Just some things I would point out though: 1) protein tends to be fine for people to take in on the bike but on the run a lot of people find they have difficulty. I get your reasoning for the protein bar near the end of the bike but I would just be wary of any GI distress (bloating, cramping) that can happen on the run due to protein. It's much more difficult for the body to break down compared to carbs. 2) heed the caffeine in any gels if you are not used to it. GI/GU badness if you are not used to racing with it in board. If you tolerate bars better than GUs then that is fine. 3) salt is normally not a huge issue because you get sodium from electrolyte/bars, but if the race gets longer (i know you are doing a HIM, but just in general) or the heat is up it is something to think about replacing. 4) as far as GUs: lots of different brands and formulations to test out for different flavors/consistencies. I find carb-boom to be fairly watery and have been using them more along with GU orange mandarin. I don't like power gels as much. Just something to test out because not all gels are the same. There are tons of threads on here about GUs. 5) electrolyte drinks: I don't like super sweet things so I use GU brew and another brand I can't remember the name of that doesn't taste as sweet. I've also been thinking about testing out Nuun, but there is no glucose so something to know because you can't use it for energy. Check out the website! It's essentially the same as what I was given now that I look back at it. Any questions?

Melissa - Thanks for such a thorough response.  Let me digest it (so to speak) and I'll get back to you with any questions.

Hows med school?

Qua17 - 2012-09-12 7:31 PM

mndymond - 2012-09-12 1:21 PM Ok so race nutrition. I Tried to find the nutrition sheet that I had, but could not. I'll just spout off what I can remember! I did find this http://www.endurancedoc.com/Nutrition/Nutrition_raceday.htmwhich is basically the same as I had. Just some things I would point out though: 1) protein tends to be fine for people to take in on the bike but on the run a lot of people find they have difficulty. I get your reasoning for the protein bar near the end of the bike but I would just be wary of any GI distress (bloating, cramping) that can happen on the run due to protein. It's much more difficult for the body to break down compared to carbs. 2) heed the caffeine in any gels if you are not used to it. GI/GU badness if you are not used to racing with it in board. If you tolerate bars better than GUs then that is fine. 3) salt is normally not a huge issue because you get sodium from electrolyte/bars, but if the race gets longer (i know you are doing a HIM, but just in general) or the heat is up it is something to think about replacing. 4) as far as GUs: lots of different brands and formulations to test out for different flavors/consistencies. I find carb-boom to be fairly watery and have been using them more along with GU orange mandarin. I don't like power gels as much. Just something to test out because not all gels are the same. There are tons of threads on here about GUs. 5) electrolyte drinks: I don't like super sweet things so I use GU brew and another brand I can't remember the name of that doesn't taste as sweet. I've also been thinking about testing out Nuun, but there is no glucose so something to know because you can't use it for energy. Check out the website! It's essentially the same as what I was given now that I look back at it. Any questions?

Melissa - Thanks for such a thorough response.  Let me digest it (so to speak) and I'll get back to you with any questions.

Hows med school?

School is stressful. I'm on emerg right now for my core rotation which is great but the process of applying for residency has started.....so ya....life stress. Have to get all my references in order...and my own letters in order...and ya....

And I still haven't heard if I passed my final or not...ugh...lol

HIM here I come!

With your tenacity I think any plan would have worked for you! Yes, I will probably use a plan on this site.  My race season was not long this year but my hope is to add a few more sprint races as part of the training for next year.  Doing the Malibu International for sure in Sept 2013 but I haven't shopped for an HIM yet.  Pondering my off season training too.  I really want to improve my times and distance.  What are your plans for the off season?

Now that the knee is healthy, I am going to hit s/b/r for a 20 week improvement plan, really focussing on the s/b.  I am backing off on the run (keeping mileage low) to make sure knee recovers well here.  probably keep it at 10 miles and under for long runs.

Next year, I will ramp it up for another 20 week plan to hit the goal of a 5hr HIM next August.  

essentially, I'm doing 2 20 week HIM plan's with a month or so in between to meet next years goal.

I felt like the beginner HIM plan on this site did well to get me ready for this year.  I hope you find a plan that works for you, whether the beginner, or intermediate, or something else.  It has to fit your schedule and be something you can maintain.  Go for it!