foolproof/Sue7013 Group - Closed (Page 5)

Nutrition........hhhmm in terms of what?  Right now because I'm not training as hard or long as I was last year (I did IMFL last year) I am aggressively trying to loose weight so I'm not eating much. 

Most of the tri training books I have read suggest replacing at least 1/4-1/3 of what you burn.  I think a lot of this involves trial and error.  Not any one thing is going to work for everyone.  I do not care for gels in general but when you are training heavy they kind of become a necessary evil.  I do not like super sweet things which is a problem (I was the kid at the birthday parties who would not eat the cake until someone scraped the frosting OFF for me)  To me a chocolate gel would be the LAST thing in the world I would want to eat when I was hot tired sweaty and dehydrated.  I think the entire Carboom line is the most disgusting thing ever.  For other people they think they are delicious.  Bottom line....try a bunch of stuff and use what you like because if you carry something you hate you will not eat it. 

Some people try to get all their calories in liquid.  This is OK but thing to take into account are: can you carry all the calories you need?  IF you are doing sprints or olys definately.  Longer stuff it becomes questionable.  What if you have a bad bottle of nutrition? What if your super concentrated bottle of nutrition bounces off your bike?  How do you handle nutrition on the run?  How does you body respond to different types of nutrition?   For me I get a bigger kick of energy off a solid than off a gel or fluids. Its different for everyone.

For what it is worth this is what I do.  Right now I am only doing sprints and olys and have a HIM at the end of Sept.  For workout under 1 hour I use NUUN.  No calories only electrolytes.  60-90minutes the same unless I am doing a brick.  90-120 minutes I use soem NUUN and gatorade OR efuel OR accelerade.  2-3hours then usually I will use NUUN, e-fuel or accelerade and supplement with egels.  Depending on how hot it is I will use lava salts to replace electrolytes.  I do not like to do anything but fluids running.  (and this has bitten me on the butt before) IF I am going long (>13 miles running) I will usually do at least a gel)

During Ironman training I found that my body responds to solids better than gels and gels better than liquid calories.  For long bikes (90-110 miles) I used 2 e fuels (420 calories total) took 2 fig newtons every hour on the alternate 30 minutes took an e gel and alternated lava salts and eduralytes every 30 minutes with the fig newtons and egels.  the rest of the fluid was NUUN. (of course I live in FL and sweat like a pig even when the heat index in below 120 degrees)

Another important thing is your sweat rate for biking and running so you know how much fluid to replace.  I carry a water bottle with me while running almost all the time.  I switch it out every 2 miles (I run a 2 mile loop)

SO in summary : 1-know your sweat rate and fluid replacement needs 2-know how many calories you approx burn for running and biking 3-figure out what you can tolerate food wise biking and running and what you like 4- for those of you with fussy stomachs try TUMS 5- learn to be flexible and have aback up plan esp for the long stuff

Hopethis helps someone!!!

Wasn't that lady great? In an interview they asked about her training. She told them she trains religiously. (Being a nun and all. Ha!) 

No worries on the food/gel thing. I haven't used the gels, etc. either. I think they taste like sucking frosting straight out of the decorating tube, and they leave my mouth sticky and gross. I don't even like full strength gatorade. But then, until just lately, I haven't ever had to think about getting enough calories during exercise.  You may not be at that point yet either.

Check your nutrition books everyone and correct me if I'm wrong, but as I remember, you have about 90 or so minutes of workout energy stored in your muscles if you've eaten right during the day. Now, there's a LOT of fine points to discuss in that sentence, but overall, if you're going for a bike ride or a run after work, and it will last about an hour, you won't have to worry about the whole gel, calorie thing. It's when you know that the workout session will be a strenuous 2-4 hours that you'll need to start planning what you eat and when you eat it.

Plus, experimenting during your training will help too. I have discovered that if I eat or drink within an hour of running, I get stomach cramps. I have also discovered that running with them isn't fun, but its doable.  Because they're worse with solid food, I'm going to try the gel thing and see what happens. I've been trying a few new gatorade alternatives, and discovered I like Gleukos and hate Hammer. Sounds like Janice and Sue have some good stuff to try too. (THANKS!!) As long as it doesn't taste like cake frosting I'm all for it. LOL!

Not long after I started swimming in June, I started getting muscle cramps at various times during the day/night. My trainer suggested that I replace some of my water with gatorade and WOW! that has helped immensely. I hadn't drank gatorade during the day before now because it adds calories, and I was trying not to add un-needed calories. Well, I guess now I need them. 

It's just all learn as you go, and finding out what works best for ya. You're not behind. And there's always more to learn.

What training books did you get? I've got Sports Nutrition for Endurance Athletes, and Total Immersion Swimming on my shelf right now. Our library is great!

runnerg1rl7 - 2007-07-17 12:55 PM Hello all! What's everyone up to?? Ok I have a question. I know we talked about pre- and during-workout/race nutrition/hydration (I'm good there with my Shot Bloks and 50-50 Gatorade/water mixture), but what do you do (if anything) as far as recovery? Has anyone tried any of the popular recovery shakes or drink mixes? If so, at what level of workout intensity/duration do you find it most helpful to use a recovery product? I generally try to get the nutrients I need post-workout from food, but I wonder if I'd be better off with a specialized performance recovery product. I'm almost done with an M.S. in Nutrition so I can argue the value of both methods from a scientific perspective, but I'd like to hear what you other triathletes have to say from a real-life perspective!

I use just a low sugar yogurt shake.  Unfortunately I usually do not want to eat anything after training hard which I know is bad.  I know you are supposed to eat someting preferably someting with protien and carbs with in an hours after stopping.  I ahven't tried any of the recovery drinks.  I'd rather spend my calories on real food IE I'd rather eat a sandwich than drink a manufactured recovery drink.  I recently switched to Accelerade.  I like the taste and it has some protien

runnerg1rl7 - 2007-07-17 9:55 AM Hello all! What's everyone up to?? Ok I have a question. I know we talked about pre- and during-workout/race nutrition/hydration (I'm good there with my Shot Bloks and 50-50 Gatorade/water mixture), but what do you do (if anything) as far as recovery? Has anyone tried any of the popular recovery shakes or drink mixes? If so, at what level of workout intensity/duration do you find it most helpful to use a recovery product? I generally try to get the nutrients I need post-workout from food, but I wonder if I'd be better off with a specialized performance recovery product. I'm almost done with an M.S. in Nutrition so I can argue the value of both methods from a scientific perspective, but I'd like to hear what you other triathletes have to say from a real-life perspective!

Hubby and I have a couple different things that really hit the spot after a workout. For long runs (10+ miles) I make up a smoothie that's cold and in the car for right when we're done while we're driving home to get lunch. It's 12 oz of juice, a container of non lumpy nonfat yogurt in a coordinating flavor (I like Yoplait), two scoops of vanilla protein powder, and fill to 32 oz with nonfat milk. We split it - 16 oz each. It's cool, very smooth and has a ton of carbs and protein and no fat. Goes down real easy. My trainer has me on 25% protein, 60%carb and 15% fat nutrition plan, so this hits the spot and keeps me on track. I only really like it after runs though. I don't like drinking it any other time.

For after long rides, our favorite is a big bowl of chicken/veggie/pasta. Grilled skinless chicken, pasta (whatever type I have), and a variety of seasonal veggies with an olive oil/balsamic vinaigrette. If we can roll in, park the bikes and sit on the patio with a bowl of this, then life is good. It probably even okay nutritionally. LOL!

I'm kindof a foodie - I definitely ride to eat. I don't usually like the pre-packaged shake stuff. I gag on too much 'protein powder' taste, don't like gritty, or lumpy, or fakey flavors. I like "real food".

If I were actually competitive, I might be more motivated to do the specialized shakes and stuff. We do try to do the recovery window, and tailor the real food to that. And I generally follow my nutrition plan. Or I'll get a lecture from my trainer.

I'm interested to hear what everybody else does.

Aloha ladies,

Just checking in as it seems so long since I was here. Sorry BTW, just seems I have been so busy.

Started to get my plans and goals sorted out and starting to slowly progress. (I am going to update goals in my log) We have been away for two long weekends in a row and it has taken me my time to get caught up with work and everything. However have still kept up training. I am on the road in the 'Tour' challange. I signed up for 15 rides so will have to keep going right to the line to make it but I am determined to do so.

Weight challange is going to plan. I didn't check in last week as I was away Friday but all is on course.

Physio said "you can ride as much as you want. Just stop if it hurts." So I am taking her at her word and will be increasing my bike times. I am going to use bike work as conditioning for running so that thought will help me to stay off my feet till Christmas. However she says I should be starting to run by then.

Guess that's about it just now. I'll read through this thread tonight and post again and catch up on your logs.

You are all such an inspiration to me and though it looks as if I haven't been about the thought of you all does drive me on. Thanks.

kofian - 2007-07-22 12:47 PM Thanks for your thoughts during my open water swim practice two weeks ago. I practiced 3 times in the Long Island Sound -- I was doing better but the third time my son saw a crab scurrying underwater and I panicked. I guess a logical person would get their feet off the ground and start swimming. In any case, it really helped me during today's sprint tri. I developed confidence that my stroke is straight and really used sighting to avoid other swimmers. Also felt calm sighting in a lake after sighting in a large body of water where the water ends on the horizon, meeting the sky. I had a fair swim time considering I've been sucked into the work vortex last week and had minimal workouts -- an unintentially extreme taper. Plus the course was 500 yd plus (vs the 440). Had a terrific bike ride and a personal best on the run. Of course I had no idea I was in personal best territory until I saw the results. Funny how the mind plays games. Need to pack my bags and head off to JFK for a transatlantic flight tonight. I should sleep like a baby with visions on my next sprint tri in my head

Yay you Margot!!! congratulations

I did it! I am a triathlete!!! The short report is that I placed 97th overall out of 306 finishers, 13th in my age group, 194th in the swim, 21st on the bike and 99th for the run. Sure can tell what my weak and strong suits are!

Luna All Women's Sprint Triathlon

Aloha all

my apologies, once again, for my lack of response. I have been watching and I would like to congratulate all of you, especially those who have raced and continued on. Especially to those with ow issues and sailed through them with determination. I hope to emulate you when it comes to my time.

So start of the month and time for reflection and time to true the sails and rudder for the next month.

So goals for last month; swimming has not fared outstandingly. Cycling up to the gym has left my legs and me pretty tired and I have skipped some sessions. I planned to swim 3x per week (mon, Tue & Thur) but camping weekends till monday and 'stuff' has meant missed sessions.

Cycling 5 hrs per week has pretty much gone okay. I am up to that level but I forsee long weekends disrupting that so I will plan for it now. Waking up to the fact (i'm slow I know) that cycling will be the bulk of my training so changing from runner to cyclist. Starting to understand I need to research cycle training and perhaps try HR training again. Doing the Tour challange reallt helped me to kick start this training.

Weight was down to 240 this week so I am on schedle here and pleased. I realise I need help here to keep it up and I am considering volunteering for the BT Nutrition programme to supplement weight lose challanges. To do IM I have to learn more about fuelling. (I think of eating as fueling now)

Overall happy with progress but swimming needs attention and injury coming along well.

So to next month. I am looking to reduce weight to around 128_130 and (as I mentioned) sign up for nutrition programme I hope. (I'll take action today)

Looking to get cycling up to 8hrs per week. This week will be low as I am off to physio tonight so I will be off for a couple of days. I have identified that early morning is the best time for me to do the bulk of my training so I need to get into the habit of going to bed early. If I get in the habit of getting up at five I should get cycling in easily and set the ground work for future increased loads of training.

Swimming has to be a priority. Cycling is more easily switched and flexible (I have a turbo trainer) but swimming is not. Have to get sessions down as 'in stone' and make sure I'm in condition to do a quality work out. So I will ditch cycling to Gym till I am fit enough to cope with both. In the meantime I can switch cycling to another spot just now.

So onward and upward and looking forward to seeing all of you continuing in a likewise fashion.

Mahalo Paul.

When you figure out how to get to bed at a reasonable time, could you let me know the trick to it? I'm AWFUL about that. My trainer lectures me, even. To no avail. now I'm thinking that swimming early (5am) might be good, (fewer children in the pool then, I would HOPE!) but not when I can't seem to hit the hay before 11. There's not enough coffee in the world if I did that.

Oh, and glad you're back on track! Hope your physio goes okay for ya tonight.

Aloha Leigh

Only way I know is to get to bed at 10 - 11 pm and put the alarm at the end of room so I have to get up to put it off. Not sure that will help. Guess it depends how motivated you are to train. Maybe putting up a dream board with pics of your goal races so when you turn off alarm thay are there nagging you?

Physio will be giving me deep tortutr, opps massage. Reckons I will be running by Xmas.

Thanks for your kind thoughts.

Hey sportsfans!! Whassup??? Any training? Wild partying? Lounging in the sun by the beach/pool? I had a ginormous cookie with lunch today. Heaven.  

I ran the Hood to Coast relay this weekend. It was a total blast.  I need to visit the beach again soon.