Triathlon - July

[ab1ht]

New month. New folks welcome any time!

@Julie: Sounds like you're working things out. Be patient. Remember, it's not a race. Well, it is, but it isn't.


@Leslie:

First, welcome to LCF. Glad you found this obscure little thread

What length triathlons do you do? If we're talking sprints and Oly's, then I wouldn't sweat it. Eat a little more carb when you train (like a banana or half PB&J sandwich), but don't go nuts. If you talking HIM and IM, well, can't give much advice there as I've not done any of those. First HIM is in September with a goal to merely finish with a smile. I've done two marathons, but don't remember what I ate.

I've started adding Gu to my 1.5+ hour training. I eat a little about 20 minutes in and then the balance of the packet at about an hour. Disclaimer: I've just started experimenting with this. My theory is that the carbs aren't a big deal because my body is using them for energy right away and not storing the excess as fat.

Other than the pre-exercise carbs and the Gu while training, I try to stay pretty low carb like anyone else on this board would.

[xolesliexo]

I am currently training mostly sprints and Oly's.. My longest training is probably around 2 hours.. I have a 2 hour bike ride every week + I am in to two a days, so 1 hour swim, 1 hour run's.. my big race for the season will be the Nations Tri in September in Washington DC

Last week I did about 10 hours of training over 6 days, and this week it's about 11...

I am also gluten free, so I am having a hard time feeling peepy, on my workouts.. hmm maybe it's just me.. maybe it will eventually come

[batlou]

@Leslie: First off welcome to the forum. I think most of us here are new to this sport with only Maria finishing anything in the 70.3 distance. Having said that, I know you should be fine for a Sprint distance with nothing more than water. Moving into longer races like Olympic you may want to consider adding some carbs during your event.

There was a link at one point on this site pointing to an article explaining that you body should have enough glucose, whether high carb or low carb diet, to get through about 1.5 hours. After that you need to start supplementing. While we can burn fat very efficiently during typical daily activities and even short workouts it gets sketchy past that 90 minute threshold.

The only way to truly figure out your requirements is to train like you race. So if your planning to do an Olympic distance then you should be doing training sessions that last at least as long. I think at some point the ratio tapers down as you get into HIM and IM distances (dunno *shrugs*). If you plan to finish a 3 hour event you should have at least one or two hard effort workouts of that time to get a feel for what your nutritional requirements will be.

BTW…My longest race to date have been half marathons which took me (2:10 and 2:18). These are my longest all out efforts I have done and I bonked on my 2:10 time blowing my sub 2 hour goal in the last 2 miles. I am closer to goal and feel like I bonked partly because I do not have as much fat to burn as I had in my first event. Weather could have been a factor as well. Either way I will be adding nutrition like Paul does via GU packets and Salt tabs before I race that distance again. I will try out several methods in training first though.

On On

[batlou]

Just wanted to report a couple things.

1. I did a timed 400 and 800 meter swim yesterday. Both were below 2:00 minutes and I believe it's due to the strength training I have been doing lots of.

2. Hills are hard.

That's all.

[maria40nc]

Originally Posted by batlou

Just wanted to report a couple things.

1. I did a timed 400 and 800 meter swim yesterday. Both were below 2:00 minutes and I believe it's due to the strength training I have been doing lots of.

2. Hills are hard.

That's all.

Good job on the swim Brian! I'm getting there slowly but surely. I timed a 300 and three 100s under 2 min last week. Now if I could just hold that pace at longer distances!

Leslie - Everyone is different, but I agree with what Bryan said above. Should not need anything up to 90 min. After that, you'll need to experiment. I did not have any trouble until getting over 3 hours. My longest event was 6:30:00 in record breaking heat. I managed to stay strong throughout the event while others were bonking and dropping out. I truly believe my customized Infinit workout fuel is what saved me.

This stuff is great because you customize it according to your training/racing length and choose the ratio of carbs, protein, electrolytes, and calories. So you just drink it and know that all of your bases are covered.

Also, there is a book called The Paleo Diet for Athletes. It teaches how to eat low carb and make adjustments according to your training intensity. You may want to check it out.

I'm actually in the truck on the way to Wyoming! No, I am not the one driving. We are stuck in construction at the moment.

[ab1ht]

Brian, good job on the swim. You'll have to share your strength routine.

Was going to an OWS this afternoon, but family plans take priority; a 4th of July festival put on by the town. Can't miss that.

[batlou]

@Maria: Would you care to share you formula for Infinate? I may try this stuff out. Are you heading up to Wyoming for site seeing or work? Lot's of beautiful sites there.

@Paul: My strength training is pretty simple. In keeping with the primal theme it is

I do the following at the end of each run...
Arms
4X20 Dips (Legs straight out, 1 leg up and alternate between sets)
4X20 Pushups (2 Sets Military, 2 Sets Std)
3X12 Curls (Dumbells)
3X12 French Curls (Barbell)

Core
3X20 Leg Lifts
3X25 Crunchs

During Cross Training workouts I added Bear Crawls and Crab Crawls(major ouch).

[batlou]

Originally Posted by LCfan03

Well, I am certainly a klutz. I finally had ridden my new bike for two weeks so I went to get "real" shoes and clipless pedals yesterday. I practiced in the store for a few minutes and it was "ok...." I had trouble with my left leg, but hoped it would get better. I broke part of my pelvis on that side in 2003 and I have always been a bit weak on that hip?? I wasn't sure what the problem was, but the motion of clipping out was hard for that leg.

ANYWAY

I went to the park today and for ten minutes I just clipped in/out in the parking lot over and over again while riding in a circle. It seemed to be ok. I still had trouble with "lefty" but I didn't fall down. I always got it in time. I then went to swim. I decided it was such a beautiful day that I would go BACK to the park and practice more with my pedals. Well, I don't know what changed, but I fell FIVE times! The first was on asphalt and then I got smart and moved to the grass....continued to fall about every 8 or 9 times I tried to clip out my left leg. My left leg was bleeding SO badly. Just dripping all over my shin in multiple streams. I swabbed it with baby wipes (no first aid kit) but eventually I decided I needed to stop being an ass and go home/clean it up. I had gravel in it and everything, but couldn't see it because my close up eyesight isn't so great anymore.

My leg is a mess. My wrist hurts. I am wondering how everyone else does this??? What the heck? Could my left pedal be different than my right? I am scared to try again. I don't want to break my wrist! I am thinking I should just put my old pedals back on, but there is a part of me that doesn't want to give up this fast either! SO many people are fine on these - what is my problem?

Because I was not there with you it would be hard to do much more than make assumptions. Having said that, my assumption, you were going to slow to allow time to unclip.

Generally speaking if I know I am going to possibly need to stop I will unclip my right foot and rest on top of the pedel. This allows me to relax a bit prior to arriving at the potential hazard, stop sign, etc. I also would recommend getting in the habit of always using the same foot. My right makes sense for me and based on your medical history sounds like your right is better as well.

I would practice clipping and unclipping indoors leaning against a wall or something rather than moving slowly in a circle. This way you can practice, make adjustments and get more comfortable. I know that if I have to stop quickly and unexpectadly I tend to pull up and twist rather than just twist out. Once the full on panic has set in I am probably already falling over.

You will get the hang of it but do it on the road at speed.

Good Luck, On On.

[ab1ht]

@Brian: Thanks for the tips.

@Julie: I'm so sorry!

Brian might be right with going too slow. Also, ask the bike shop. There might be an adjustment they can make or look at your technique. This isn't supposed to hurt.

[LCfan03]

Thanks guys. I called my friend who is really experienced in triathlons and talked to him about what happened. He thinks my left pedal is jamming every once in a while. He said he had seen this before. (Since it doesn't release even after I fall and I have to wrench my foot out with my hands.....) That or the tension is different, but honestly I had a lot of times it released fine and then all of a sudden it wouldn't release for anything and over I would go. It's a theory anyway.... and a better one than just being a total uncoordinated idiot!

[maria40nc]

Julie - Do you have shimano or speedplay?

I saw a similar post on BT for speedplay and one of the answers was that the clips needed adjustments; the LBS can do that. I have trouble unclipping right, and I think it's because an adjustment needs made.

Also, do you have a trainer? I practiced safely on my trainer in the house for awhile bedfore taking it on the road.

I also agree with Brian about going to slow. Once you are slow or stopped, it is too late. Iknow you are probably gun shy now, but you likely need to go at a regular speed and just practice clipping in and out while riding (not only when stopping). That way you can keep your momentum going without slowing to a fall.

I would not recommend going back to regular pedals if you can tough it out until you master it. You can do it!

[maria40nc]

Originally Posted by batlou

@Maria: Would you care to share you formula for Infinate? I may try this stuff out. Are you heading up to Wyoming for site seeing or work? Lot's of beautiful sites there.

Brian - My infinit formula is for me, 44 yr. old female, 112 lbs, training sessions of 3 to 5 hrs.

So, you will need to answer the questionnaire on the website to get the right formula for you. Go to the main site and click on "Quick Start Interview." Answer the questions for age, gender, weight, training session length etc... and it will make your formula for you.

Once you have the basic formula, you can adjust the slide bars. For instance, if you want less carbs, you just slide the bar for carbs lower. I left my formula as it was recommended. But I do not use this stuff unless I'm going 3+ hours. Or I may use a half portion for a 2 hour bike. You can fix your formula for shorter sessions if you want.

So you don't have to figure out a formula on your own, you just answer the questions and let it do the work for you.

Infinit Nutrition | Custom Sports Nutrition Solutions | USA

[batlou]

@Maria: Thanks, I have not been on the site yet. Will check it out today.

I tried my first Lake Swim this morning. It was every bit as terrifying as I figured it would be. I am such a wuss. Started out on a beach and I was fine with that. Swam a few times back and forth, roughtly 200 yards each way and then ventured out past the buoys. Oh boy, the bottom dissappeared and I freaked out. Once I got going again I passed over a big batch of weeds and freaked again. The feeling of that crap rolling across my hands and legs sucked.

I did take the advice of someone on BT and duct taped a small piece of rope to a noodle then tied the other end around my ankle. While I never used it, it was somewhat comforting knowing it was there. Since I only do a two beat kick, unless I am in panic mode, it really did not seem to create any drag.

Will try again next Saturday morning and hopefully it will get easier.

[maria40nc]

Brian - Sorry to hear your first swim was rough. All I can say is get back out there and do it again! It's all about mental effort. Relax your mind and become one with the water.

I forgot to answer your question about why we are going to Wyoming. My BF's dad live's near Afton WY. They are switching pickup trucks, so that's why we had to drive. My BF has a 3/4 ton Dodge Ram 4X4 stick shift with 35 in all terrain tires that make for a bumpy ride! He is switching it with his dad for a 1/2 ton Dodge Ram 4 wheel drive automatic. His dad wants the stick shift so that he can pull horse trailers and my BF doesn't need this much truck anymore. He used to have horses too, but no longer.

We didn't stop in St. Louis. That FB pic I posted was just while passing through. We still have a long way to go! We just came through Topeka, KS. We were seeing nothing but corn before and now we are seeing all cows!

Hey... a vehicle just passed us hauling trek road bikes with zip wheels! Funny how we notice every bike that is being hauled now to see if it is a racing ike.. lol.

Some things I've noticed...

1. Smoking is allowed in restaurants!
2. Motorcyclist do not have to wear helments
3. You can't get grits west of Missouri.
4. They sell whiskey and drug paraphanalia at gas stations.
5. .. and they don't put sugar in their iced tea (but neither do I)

[LCfan03]

Maria - I was working with Shimano pedals before.

Well, I went back to the LBS today and we worked on figuring out my pedal problem. They could see on the stand where I was still having trouble twisting out the left leg. Honestly, I don't know if it is my old broken pelvis, just general weakness, uncoordination or what. They tried to work with the shoe (not on my foot) and there were ALSO times when they couldn't get it to clip in/out easily even when pushing with their hands (shoe on to pedal). So, there DID seem to be something funky going on, but visually there wasn't anything obvious.

I switched to the lollipop pedals and it seemed to be better (on the stand). I am pretty gun shy though. I can feel those five falls pretty good today and I need to ride a long ride tomorrow. My confidence is shot and the last thing I want is to fall on my bad knee again. I had them show me how to switch pedals but put the flat ones back on so that I could at least get a decent ride. I don't have a trainer and I guess that is what I am going to have to do. Sigh.

I am disappointed in myself. I am just not convinced my hip is going to be able to ever get this motion down. I don't know how hard to push it or whether I just let it go.

[ab1ht]

Julie,

Don't beat yourself up too badly. Remember, this is a learning experience for all of us.

Sounds like going back to flats might be good for a little while. Maybe stick some clips on? You'll go back to the clipless when you're ready.

I had a "learning moment" this morning. Got all dressed to go for my long ride and discovered a flat front tire. Again!

So I change out the tube and start my ride. But I got this bump, bump, bump in the front tire and my aero water bottle was splashing all over my face. So I turn around (all pissed off!) and come home.

Couple hours later I go to the LBS and have them look at it. Turns out that I have TWO issues to deal with. First, the tape inside the rim between the tube and tire had shifted so that the little holes where the spokes come in were exposed. Seems that the tube will work itself into the holes and have a mini aneurysm. Also, I wasn't getting the tire beads seated properly around the valve. So I had a lesson in that as well.

So I re-did my back tire and it looks better now as well. Hopefully I can get out tomorrow and try again.

[LCfan03]

Paul,

better to learn all that now, but still! Do you think that started after the first flat or did it come that way? Just curious? I still need to learn to change a flat. I've read about it and watched a video, but of course that is not real experience.

[ab1ht]

I don't think it came that way as I rode it a few times before these problems cropped up.

Definitely start practicing changing your tubes. The first time I did it on my hybrid (the easier one), it took about 30 minutes with a lot of sweat and profanity. Thankfully, this time decreased greatly thereafter. Now it's no big deal. Using a different tire for the trainer gave me a lot of practice as sometimes I was on the trainer and other times out on the road.

[ab1ht]

Finally got out on the bike this morning! Did a pretty leisurely 30 miles in 2:10 (14.5 mph). This included a couple of rest breaks and a pee stop in the woods.

Felt pretty good. Glad I could cover the distance even if not fast. But the tires seem to be holding. It was a pretty smooth ride despite the crappy roads in some spots.

I think I'm regressing on the aero bars. The cars were making me pretty nervous and I'm still chicken on the down hills. It's becoming clear how many drivers have absolutely no empathy for bikers and know nothing of the laws.

[xolesliexo]

@paul - Oy! I feel your pain on the flat tires.. I had my very first ever flat on my road bike during a sprint distance tri in the transition area before I went to the swim... I fixed it, but then before I got 3 miles into the bike I had a explosion on my tire, fixed it again (put in a new tube), but didn't realize that my tire was actually toast, got about to mile 6 got another flat, by this time I was so mentally exausted.. I was DONE! However attempted to fix it again, but realized at this point, I couldn't I had run out of tubes, so I had to sag wagon it back to the transtion area.. Thankfully the race let me finish out the race with the run, but it was definatly a mental battle.. I found out later, when I took my tire to my LBS they even missed my shreded tire, and my tubed popped again on my way home, and I had to go back.. hah! And then I had to replace the whole tire.. oy! Things happen, but it's good to be prepared for the worse. It's taken me a lot of riding to not constantly worry about my tire exploding under neath me, which my other tire did it about threes weeks back.. Always seems to put me on edge.. oy!

@Julie - Have you ever had a professional fiting on your bike? I was having a knee issue/pain when I was biking to the point all I wanted to do was GET OFF after 5 minutes and cut off my knee.. I had a professional fiting done by a BGFit specialicst, it cost around 125 dollars and took 3 hours.. but it was worth EVERY penny, I now can bike without any pain, and they fit your bike to you, and set your bike up to compenstate for old injuries, and how your body fits on the bike.. let me know if you want more info.. I woudln't give up yet! Also you can adjust the tension on the clips, how hard or easily they come out..

I ditched most of my main workouts this weekend for 10 miles of Backpacking.. but it was worth it.. Great weather and great views, I am still really sore today in my shoulders from hauling gear, but going to attempt an hour swim and a 45 min run

- happy Tuesday!

[ab1ht]

Leslie,

$125 for a 3 hour bike fitting is a pretty good price. At my LBS they want $300. I did not go that route.

I would love to take a break from the grind to go backpacking and sleep outside for a night or two. I sure do miss that.

[LCfan03]

On a happy note - I had my body fat retested today. My triathlon training is working! I knew the best way to get "faster" on my running was to simply lose weight (I stink at running.)

I've lost ten pounds and body fat has gone from 22.1% to 19.0% in six weeks. I actually didn't start training until four weeks ago, but my original test was six weeks ago. Cool.

My trainer is very pleased. I told him I can now call myself a "teenager" again.

[batlou]

@LCfan03: Pretty impressive progress so far. Congrats. How is the unclipping coming along?

I put a new set of tires on my bike this weekend and was quite pleased with how they felt. Had 700X28's on it and went with a much narrower tire at 700X23. Surprisingly it was a smoother ride and felt much faster. Although this was all flat ground so I will let you know if they feel the same when I tackle the hills at the park on Thursday night.

[ab1ht]

Nice job, Julie. Can't wait to see the before and after pics (with bikini, of course) when you reach within a few pounds of goal.

This tri stuff is catching on; Runner's World had an article about a runner's first tri. Didn't think I'd see a tri article in there.

[batlou]

Holy Crap it is hot today. Planned to run 5 miles during lunch but opted out at around 2.5 and headed back to work. Finishing just over 3. It is currently 97 degrees and 1 Billion % humidity. Weatherman suggested it will cool off tomorrow, I hope so because this blows.

[ab1ht]

Brian,

Heat exhaustion (and stroke) can hit you before you know it. I know from experience. Don't screw around out there. As much as I loathe the hamster wheel, I've been inside at the gym.

[maria40nc]

Funny reading Brian's post after we just drove through SNOW a few minutes ago!!!

On the way home through Wyoming and got caught up in snow at Medicine Bow National Forest just west of Cheyenne WY.

I am not looking forward to returning to the heat and humidity!

[maria40nc]

Brian - are you volunteering at IMKY this year? I have two friends racing. We are "considering" driving up to support them, but not sure yet. Just wishful thinking at the moment.

[batlou]

@Maria: My Wife and I are both volunteering as Swim Exit Security. NC is about a 10 hour drive I would guess and would be fun to watch if you have some friends in it.

I rode a portion (32 Miles) of the IM course today. Mostly flat but we rode the hilly section, I can't get away from them lately. It was pretty fun other than the 2 miles on a busy road. The friends I rode with want to do Jeffersion Memorial Forest next Saturday which is nothing but crazy long hills. Will have to think about that.

My time at the end of 28 miles was 1:40 which included most of the hills so I am hoping that will translate to a 1:30ish time on my Olympic distance that is mostly flat. We shall see.

[batlou]

BTW...I would love to see some snow about now. That must have been pretty cool.