Hello??? - Page 2 - Triathlon Week

sfricks · 07-10-2006, 11:55 AM

1 HOUR SPRINTS. I bow to you oh god of Triaithlon! Congrats on the weight loss.

Chris, you're actually a heck of a lot stronger athlete than I am so I question my ability to give you advise. The only obvious thing that sticks out to me is the fluid/fuel thing. Forget the electrolyte/fuel/hydration combination. Carry a small bottle of water on the bike (16oz). Here's the reasoning:
1) you should only take in water for the first 10 minutes or so out of the water to let your body acclimate. This will give your stomach time to settle. This is also a good practice for all distance races.
2) you're doing every race sub 70.3 at an anaerobic pace where fuel is mainly pulled from previously stored muscle glycogen. Taking in fuel during a sprint for competitive athletes is a waste. The only time I'd recommend even remote concern over fueling is Middle DIstance (Olympic) Triathlons and of course a nutrition plan for 70.3+. This assuming two things a) you're properly hydrated at race start and b) you've properly carbo-loaded your muscles
3) You're going to have access to GA & water on the run so forget carrying the extra weight of 2 bottles on the bike.
4) I'd be willing to bet you've never done a E2 swim to bike workout with that fuel intake. This is a common mistake. I'm sure I'm preaching to the choir when I say nothing new on race day. Train like you want to race and you'll race like you've trained. This is true of all things from the breakfast you eat to the clothes you wear to your nutrition/hydration in the race.

Now... What advise can you give me to get my 5K pace down to 17 minutes!!!

Hernan96 · 07-10-2006, 09:50 PM

Scott,

I know not to try anything new on race day. I in fact do train from swim to bike using the sports drink. I think the part was I did not get enough H2O in me. I like the idea of the 16oz of water. I will start to give this a try. This being my rides are not longer than race distances in a sprint race. On occasion I do 30 -40 miles rides after swimming. In this case I should load up sports drinks, yes? Anyhow thanks for the advice and encouragement.

17 minute 5k's: Started running when I was in 5th grade. Blessed with good genes, and had coaches and brothers that pushed me. I ran 15:12 5000m in college and 32:46 10000m. The best thing to do is once your base is built incorporate some speed workouts into your training. I do a track workout every Wednesday, my coach has us do hill repeats and repeat 1/2 miles. I can give you specific workouts if you like. Let me know.

sfricks · 07-11-2006, 05:41 AM

Yes, sports drinks after the swim but not before the 10 minute mark. If you're doing mostly short (<3 hours)anerobic wokouts it doesn't matter what you drink. Personally I'd do diluted gatorade. No need for carb intake. That said, recovery from E2+ workouts are critical. Make sure you're reloading your hammers so you can do it again tomorrow.

I do minimal speed work at this stage in my training. That's my biggest obsticle to improving my short distance tri speed. My real strength at those distances is the bike. My work & family obligations prevent me from getting in more than 1 bike, 2-3 runs and 1-2 swims per week at the moment. As I'm *training* (I think that's wat's it's called) for an Ironman, I'm doning more LSD (not the drug :)) workouts. After October, I'm backing off the long distance tri thing and will start building to road race and sprint/olympic tri again in the winter. That'll put me back in the groove for cycling at least. Perhaps then I'll get those run workouts from you. Thank YOU for YOUR help and encouragement.

Spike10 · 07-12-2006, 10:18 AM

Hi guys I'm sorry for being away, Chris it sounds like your rockin, keep the pace and your going to make us all look bad (I hope you do!)
My next race is an Oly on the 23rd of this month, just a little on edge about the swim because of what happened last month (same body of water, slightly different course) I have been doing 1500 meters in the pool and feel great, we will see what the open water does to me. I made a promise to myself after the last swim that nobody will ever pull me out of the water again!!!!, I don't care if I have to dog paddle the last few yards, I will make it.
Heather it sound like you do way too much work around the house, get the kids into it :) I guess training takes on many forms, I sometimes substitute yard work for fun training.
I have new pictures of my bike with the aero bars, however something is funky about putting them on the site, I may need some tech advice on where and how to put them on, maybe you could teach me how
Scott, you have lots of pics loaded and I would love to share some of mine.
Got to go, happy training.
Spike.

sfricks · 07-12-2006, 01:57 PM

Good to *see* you again Spike. Good luck in your Oly. Personally, I'd rater do an Ironman than an Oly. They are physically the most demanding distance. Every one I've done sucked. (Or maybe I sucked at doing them :)) In any regard, go get 'em. If someone tries to pull you from the water ask them if THEY can swim to shore casue they're going to have too! :)

Spike10 · 07-13-2006, 08:39 AM

Scott, I was reading one of the other post that you and Heather (AKA Iron Mom) were talking on and you were saying that your M-Dot tat was on your ankle and she was getting hers on her shoulder, well I'm still not sure where I will put mine since I only have one tat now I have lots of canvas to work with. It's strange but I had thought about this just about a week ago and today I read your post.....Hummm, does this mean that I will be in an IM soon???, perhaps we will meet face to face soon at a race, if this happens by the end of next season I will buy the first round of margaritas post race:).
P.S. I'm going to grab this Oly by the throat and won't let go until it's over!
Talk to you soon.
Spike.

hmullett · 07-13-2006, 10:48 AM

Spike~
I like my margies on the rocks/no salt! You should have seen me the morning I signed up for the IM last November, I was so apprehensive! But, here I am in the middle of training and it's not looking soooo bad (still have my moments of panic, though!)

Heather

Spike10 · 07-13-2006, 11:18 AM

Let me see if I got the order right
Heather, Rocks, no salt
Scott, Frozen
Spike, Just the tequila man!

Spike10 · 07-13-2006, 11:20 AM

By the way, I think panic is a great motivator, just don't let it get the better of you. I for one, know you can do it:)

hmullett · 07-13-2006, 11:42 AM

Thanks for the words of encouragement! You guys really do keep me going sometimes, so Thank You!

Heather

sfricks · 07-13-2006, 12:20 PM

Spike, there's still time to sign up for the GFT. You too CAN be an Ironman.

IM, my $.02... A nice peek-a-boo on the front of the hip at the bikini line ;) Shagadellic! Yeah baby!

Patron Silver with a little salt & lime. Why kill the taste of a good tequila with Margarita mix? Save that for the rot gut Jose Cuervo.

Off to a good start this week. Run x3-24 miles, Swim x3-4500m and Bike x3-93miles (+ tomorrow). Saturday 2 hour ocean swim. Sunday's bike 18 warm up, 17 race (the funnest of the year) and 10~+ back to find my Kona bound buddy to chat him up on his 112 miler. Should end up around 80~. Then next week I'm going to get serious! (checks int the mail, I'm from the government and I'm here to give you free money, etc, etc, etc...) ;)

hmullett · 07-13-2006, 03:15 PM

OOOOh Scott, now we're talkin'! In fact, I'm picking up a bottle of Patron tomorrow and a bag of limes. I'm making a citrus simple syrup tonight. Guess what I'm having tomorrow night?! Yep, margies!

Btw, my checks in the mail as well! :embarasse

Heather

sfricks · 07-14-2006, 03:36 AM

IM, I always suspected you were a real woman. Now I have written proof :)

Hernan96 · 07-14-2006, 09:29 AM

It must take being and IronMan/Woman to drink the way you guys do. College took it out of me. If I even think about drinking the hard stuff its make me sick. Have fun guys. Just a beer drinker here.

sfricks · 07-14-2006, 09:49 AM

Actually Chris, I'm with you. The last time I was drunk was Feb 21, 2002 (my 40th). Since then I only do tequila a few "special" times a year and then never to excess. I find that it takes me twice as long to warm up the next morning even after a single drink. That said, I'll still do Patron shooters with you guys :)