Beer Drinker Appreciation Society (BDAS) - Open (Page 73)

Originally posted by aviatrix802 Rest day today - so I did yoga! I used to love doing yoga and just haven't recently but feeling tight has got to go, so I'm trying to make a weekly yoga class - just a simple one. A friend teaches it (she also does a fantastic Yoga for Runner's class I've done) and knows what I'm into this summer so comes over and pushes me farther into my stretches. I'm also going to try getting a massage once a month - my awesome hubby got me a gift certificate to a local place for a few massages saying I'm "going to need them." ...he's so right. Now I'm trying to navigate the nutrition thing for racing and in general. I'm working with Infinit to see how my body will work with it. From what I've read I should be taking in about 200 calories or so per hour on the bike...that would be like drinking 5 bottles worth of Infinit plus water (it's just over 200 cal per pouch/bottle).... First of all, I don't think my belly can even take in that much...so I'm considering 3 bottles of Infinit and may be trying Stinger Waffles. I'm getting this concern because I'm noticing I'm not always eating as much as I probably should and getting enough calories just on training days - protein in particular. Yes, I drink protein shakes. I just don't have the stomach volume. One girl mentioned her coach is having her use concentrated Infinit and following it with sips of water (a few sips of each about every 15 minutes or so). Not sure how my stomach would go for that unless I got it with very, very little flavor. Gretchen I know you went to a nutritionist and I'd love to do the same, but man, I just bought a new cassette and chain rings (cha ching). I feel like I should know this stuff. My tri bike doesn't have much of a bento box - may only put some salts in there, it's tiny and built into the bike. Right now I have an aero bottle, one on my down tube, and a wing off my seat for two bottles. I'm thinking I can carry 3 bottles of pre-mixed Infinit there and the aero bottle will be water that I can refill at aid stations. If anyone has any wisdom here, I'd be happy to hear it. I'd like to not have to stop at special needs for bike (I'm afraid if I get off I won't want to get back on!!!) hahahahaha

Originally posted by adempsey10

I would try to get your calories from solid foods as often as possible. I would go with an electrolyte drink like NUUN or something light and easy on the stomach. Every few km along the course they'll hold out a quarter of a banana, grab one every time they offer it and take 2-3 stinger waffles (they're SO delicious and easy to consume) but make sure to pre-open the package before the race. I wouldn't bother with salt tabs. Take one when you get off the bike and during the run if you need to. 

Personally I think infinit ( and all of those fancy mixes) are just gimmicky sludge. 

Avoid protein while racing. It only adds a mild benefit and is very hard to digest. Also avoid bars high in protein. 

Originally posted by firebert


Oh and Jenn - thought of you yesterday, had two Switchbacks with my birthday dinner last night.

Happy weekend all!

Originally posted by drfoodlove

Just booked my hotel for my HIM in July! Things are getting real!!!! (as if the giant dime sized blister I have on one toe after Saturday's long run didn't suggest I was doing something!

Originally posted by kevinbe

Smart holding back on the swim. Hope your shoulder feels good moving forward. If it's an old injury, it sounds like you have experience dealing with it. Smart to listen to your body.

That run sounds fantastic. I do a little over 2 minute efforts like that, but don't allow enough recovery as I'm still running at a pretty strong clip afterwards. What type of recovery do you run after your interval?

Originally posted by MOlsen

One more half marathon is in the books! This was a trail run and the hilly terrain took it's toll on me, here is the race report. I'm looking forward to another trail HM later this year and this one taught me a few lessons on how to approach them and the extra training I need to do.

Originally posted by adempsey10

I find sections of road that match the nature of the interval. If I'm doing 5-10-20 minute intervals I find a nice long flat stretch of road. 

I like to use punchy climbs to do one minute intervals on and for sprints I find a nice quiet block with a 500m stretch of road and do loops around it. 

Generally when I'm out on the road doing longer rides I set a steady tempo pace and ride that pace for at least 90minutes. Effort will undulate a little but it's still really good riding and I usually see some of my best gains from those rides. 

Training on the road is always going to be far less structured than the trainer, especially if you use something like Trainer Road. There are benefits to road riding that you can't get from trainer riding, one being fatigue resistance. Try going hard up a short climb and then instead of backing off at the top, shift down a couple gears and try to maintain a firm effort (even if it's less than the effort you went up the climb with). Try to hold that effort until your legs start to recover a bit. 

As a example, go up the climb in zone 5 and then back off to zone 3 once at the top. Don't just shift into an easy gear and roll easy until your legs are recovered. 

Another good outdoor interval is to find a road with some nice rollers (the kind that take only 10-15 seconds to go over and hammer over each one. Same principle as above. Set a solid tempo pace but when you come to the little hill hammer over it (staying seated and just increasing your cadence to increase effort) and then settle back down into your rhythm over the top. 

Originally posted by drfoodlove

2400m of master's swimming this morning. Thought my arms were going to fall off from the first 100m--over did it a little yesterday working in my garage, so I was sore to start with.

60 min bike with intervals scheduled for later this afternoon. Time to try some of Alan's suggestions!

Originally posted by aviatrix802

Brick in the books this morning: 45 minutes on the trainer followed by 30 minute run.

Oh, randomly looking at signing up for a HIM in a week and a half on the last weekend of June at Tupper Lake, NY. - same one I did last year (but had to switch to the Aquabike). Trying to find lodging late in the game....
It happens to fall right when my plan calls for a HIM so that's kind of perfect. That will give me a chance to actually use my tri bike in a race on hills over a decent distance and practice nutrition in a real race environment. I think it would also be good since technically I haven't done a HIM! I had a great time doing the swim and bike last year and had energy left over but never got to do the run after to see how my body would react. Plus my electrolyte drink (Skratch) was not properly shaken so I had major stomach pain for half the bike so I'm seeking a little redemption....

Originally posted by aviatrix802

Brick in the books this morning: 45 minutes on the trainer followed by 30 minute run.

Oh, randomly looking at signing up for a HIM in a week and a half on the last weekend of June at Tupper Lake, NY. - same one I did last year (but had to switch to the Aquabike). Trying to find lodging late in the game....
It happens to fall right when my plan calls for a HIM so that's kind of perfect. That will give me a chance to actually use my tri bike in a race on hills over a decent distance and practice nutrition in a real race environment. I think it would also be good since technically I haven't done a HIM! I had a great time doing the swim and bike last year and had energy left over but never got to do the run after to see how my body would react. Plus my electrolyte drink (Skratch) was not properly shaken so I had major stomach pain for half the bike so I'm seeking a little redemption....

Originally posted by drfoodlove



I love the thought of "randomly" signing up for a HIM.

Originally posted by MOlsen

For liquid nutrition I'm a big fan of Fluid. It's a local company and many of the local events feature it on the course. No "sticky sweetness" to it and I've never had any GI problems.

Originally posted by aviatrix802 I've never heard of this! I will look into it as well! I love learning about new things!

Originally posted by MOlsen

One more half marathon is in the books! This was a trail run and the hilly terrain took it's toll on me, here is the race report. I'm looking forward to another trail HM later this year and this one taught me a few lessons on how to approach them and the extra training I need to do.

Originally posted by aviatrix802



I totally apologize, I should have worded it differently. The plan I'm using has one in the schedule and I was going to have to create my own but fortunately there was one going on not too far away (and reasonably priced) that I could do instead and take advantage of having medical and food/water support. The use of "randomly" may insinuate things I didn't want to insinuate. All race lengths are a b*&%h and training for them all is hard work and bada$$.
Again, I apologize for anything taken the wrong way! It's random for me because I hadn't planned on it and my husband encouraged me to do it even though there's a 2 day soccer tournament (I almost never miss the kids' events). (of course I haven't secured housing yet and so still haven't signed up for it... )

Originally posted by drfoodlove



Oh!!! hahahaha! That is often my MO as my schedule can be so nutty!
It would be so fun to get a bunch of us together over a beer. I would truly love that.

Wow, this edited funny. I must have deleted too many sections and it thinks I'm you now! haha

Edited by aviatrix802 2016-06-13 4:22 PM