JohnnyKay's Group - FULL (Page 4)

You certainly are!  Aero bars on a good-fitting bike should allow you to maintain a more aero position on the bike.  That's free speed for anybody.

And just ignore the smarta$$ comments.  They're more a$$ than smart.

My wife suffers from the same sort thing....stomach upset after long runs. 

After her 11 mile run today, she had terrible cramps and bad gas.

She is trying Gas-X before and after her long runs.  I'll let you know how it works for her.

Surprisingly enough, I didn't have any GI issues from the Krispy Kreme Challenge.  In fact, as usual, I had more problems before the race from a nervous stomach, than during and after the race.  Granted, I didn't eat any solid food for almost 10 hours afterwards, but after lots of water and a good night's sleep, I was ready to go again Sunday morning.  I left a detailed race report on my BT blog, so check it out if you'd like.  And I highly recommnend doing the challenge if any of y'all are ever in the area.

Now, back to Noz's original question - sorry for the thread hijack - as I haven't done any long stuff, I can't say how to carry all that food.  But I am sure interested in learning how its done.

Train well, peeps!

For my two 1/2 IMs, I just put the gels in the back of my jersey.  I even put one of those frozen Smuckers PB&Js in there (mmm mmm good).  I put my salt tablets in the back of my bike shorts pocket.  For the IM, I'll probably get a Bento. 

Unfortunately, no good tips for constance.  But I did want to make sure everyone saw that she went out and set a PR on her half-marathon this weeked!  Way to go!

As far as Noz's question, there are a lot of options.  Some people use a concentrated bottle on the bike for their nutrition.  For may HIM's I've used gel flasks that I carry in my jersey.  Easy to carry 2 of them and they hold 12 gels which is more than enough for a half.  I'll likely do the same thing for IM, but I'll map that out in training a I move closer to the race.  Bento's may become the method of choice, since the MIT guys recently said using one made a bike more aero than without in their wind-tunnel tests.

Way to kick start 2007 constance!!  

As for fuel on the bike....I use two gel flasks.  Easier to carry, take fuel from, and you can ditch one in the tash can.  I suggest a little variety of the flavors.  Bars or PB&J sandwich can go in the jersey pocket.  I did put additional fuel in the special needs bag, just in case I needed more, or if I dropped a flask, but you might not get the special needs bag back.

tip to get the stuff back - take the bag even if you don't need anything in it, have a family member planted near the special needs bag drop, take what you want back, drop the stuff with the rest of the bags near the family member...you get your stuff back. 

As for salt tabs...I put a single dose in the corner of a sandwich bag, twist corner of bag until it tears off, then pin or rubber band the single serving to the race belt.  Pull one off as needed.

Finally, as JohnnyKay suggested, I'll super mix a bike bottle with six scoops = 3 hours of fuel.

I have been struggling with my swim stroke!!!

It seems that when my hand enters the water, my thumb is still down.

I’ve been told that if I continue to stroke this way, then rotator cuff issues will certainly arise because as I enter the water, I have to rotate the thumb up, and then pull.  Does that make sense?  If I don’t get the full rotation of the hand, before the pull, then I sort of pull out to the side rather than straight back.  Try it as you sit at your desk.

Stretch your arm out in front of you, thumb down, palm facing out.  Now try to pull back and touch your chest with your palm.  Now try stretching your arm out again, palm facing down or a slight tilt inward.  Pull back and touch your chest with your palm.

See a difference?  Let me know.

 Also, I’ve been told that I need to reach with my stroke and enter with my pinky/ring finger and then pull.  This will cut out the unnecessary rotation. 

Some here’s the question…Next time you are swimming, take some time to look at your hand as it enters the water.  Is the thumb up?  Is it down?  Do you enter with a flat palm?

Do you know of any good swim drills to correct my issues?  Fist swim drills?  Swim with tennis balls in my hands?    

Life Live,

G.

Paging Noz!

Can't say I've thought about this too much.  I think I go in with a fairly neutral (flat palm) hand position.  But you may be able to think about breaking your wrist and pointing your fingers down toward the bottom of the pool before you pull.  I've been told that even if you don't really break your wrist, this "cue" will help make sur you keep your elbow high and get a good, strong pull.  Fists drill will definately help with that.  If you get your forearm set properly, I don't *think* it will matter too much which way your hand enters.

I have tried a couple drills where I focus on braking the wrist as above, and also consciously lifting the hand you are reaching with before starting the pull.  This latter drill is definately an exaggeration of what you would do swimming but does help you to focus on not dropping the elbow.

All FWIW.  Hopefully Noz can add something for us.

Sounds like my grades from school ...

Thank you.  It does help quite a bit.

I envision the hand in the jello and pulling the body or rotating the body forward to the anchored hand. 

So when the hand enters the water, the wrist bends, the fingers and thumb should point down to the bottom of the pool?  Then begin the "S" underwater

I'll try the six beat kick drill in the morning.  

No, it's not confusing...It's very helpful.  Thanks again.

The video is great!  I'm off to the pool, thanks for the morning motivation!!!

I'll post later today

Noz,

Thanks for posting all of your swim advice!  The video was very helpful.  My coach has been working on my hand entry point & angle, and I'm going to try and incorporate more of the "S" move in my stroke.

I had a great quick swim session this morning.  Thanks for the advice Noz!

Good stuff!  You were braver than I was this morning.