Thank you again for your emails and for your words of support at church. We are getting closer to the day and my nerves are getting the best of me. Today, I have decided that I will approach the race like I do the first time I do a particular distance...relax and have fun.
When I did my first half-ironman or 70.3 at the Lake Geneva triathlon, I was initially nervous not only because it was my first attempt at the distance but also because of the hills on both the bike and run course. Once I started the swim, I just stopped caring about what every one else thought and the race and decided to just have fun. It turns out that it was a good race and I haven't been able to duplicate that time.
Wednesday, August 27, 2008
Friday, August 22, 2008
Motivational videos...Enjoy
Here are some of the videos that I watch daily to keep me motivated. Please note that the last one is a tear-jerker.
http://www.youtube.com/watch?v=Bh1yMnrby3w
http://www.youtube.com/watch?v=sx8ae4TfwrE
http://www.youtube.com/watch?v=uNnSM7xAZNU
http://www.youtube.com/watch?v=zCmg-ay_VIA
http://www.youtube.com/watch?v=EokseUskyDI
http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1
http://www.youtube.com/watch?v=dDnrLv6z-mM
http://www.youtube.com/watch?v=GRHxHapwirw
Maybe the last two were tear-jerkers....
http://www.youtube.com/watch?v=Bh1yMnrby3w
http://www.youtube.com/watch?v=sx8ae4TfwrE
http://www.youtube.com/watch?v=uNnSM7xAZNU
http://www.youtube.com/watch?v=zCmg-ay_VIA
http://www.youtube.com/watch?v=EokseUskyDI
http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1
http://www.youtube.com/watch?v=dDnrLv6z-mM
http://www.youtube.com/watch?v=GRHxHapwirw
Maybe the last two were tear-jerkers....
Bathroom break....
Another interesting question that I received was the call of nature during a race. All triathletes know that before the race, nature calls anywhere from 1-5 times. It may be natural but I think a lot of it has to with nerves. I try to drink 2 hours before the race because I don't want to risk having to go to the bathroom during the swim. The lines are ALWAYS long before the start.
Bathroom during the swim
This depends on whether or not you are wearing a wetsuit. If you are not wearing a wetsuit then you can anytime...what does it matter, you're in the water. But I do not recommend it if you are wearing a wetsuit. If you can wait, then during transition. During the half ironman, I always stop by the port-o-john because that amount of time is insignificant.
Bathroom during the bike
This is a tough one. I have seen pro cyclist stop and others just go on the bike. I have thought about it and considered practicing it but I just stop...I think it is safer and unless you are trying for a place at Kona (World Championships) or a podium spot, stopping would be better.
Bathroom during the run
Bushes, trees, cars and other large objects are your friends. The Muncie Endurathon actually had a port-o-johns at ever aid station.
Bathroom during the swim
This depends on whether or not you are wearing a wetsuit. If you are not wearing a wetsuit then you can anytime...what does it matter, you're in the water. But I do not recommend it if you are wearing a wetsuit. If you can wait, then during transition. During the half ironman, I always stop by the port-o-john because that amount of time is insignificant.
Bathroom during the bike
This is a tough one. I have seen pro cyclist stop and others just go on the bike. I have thought about it and considered practicing it but I just stop...I think it is safer and unless you are trying for a place at Kona (World Championships) or a podium spot, stopping would be better.
Bathroom during the run
Bushes, trees, cars and other large objects are your friends. The Muncie Endurathon actually had a port-o-johns at ever aid station.
Hydration...its not just water....
The other important part of nutrition is hydration. Hydration is not just water and I don't recommend just water because 1) the body absorbs water slowly; 2) causes bloating; 3) make you use the bathroom a lot; 4) doesn't contain all the necessary nutrients such as electrolytes.
I weighed myself before and after a 3m run in 80 degree weather. I lost 4 lbs. That's actually pretty good but not really because that means, I lost 4lbs in water weight. After a long workout, when you lose a pound or two of weight, you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.
Here is a good forumla: Weight loss (oz) + Fluid consumed (oz) = amount needs to be replaced during training.
Typically I drink 24oz prior my activity (when I have time) and 24-32oz per hour during and 24 oz after. Again, not just water but either Gatorade Endurance because it has a large percentage of electrolytes or IFINIT sport drink and a special recovery drink.
It is also important to note that you can OVERHYDRATE so measuring fluid intake is important.
This topic can become somewhat technical and boring so I tried to just give an overview.
N.B. I have only seen aid stations on the bike segment in half irons and they are usually every 9 miles. During the run part in every race, there is usually an aid station with water and gatorade every mile. This is the difference between triathlons and 5k/10k/half marathon/marathon. In the latter they are usually every couple of miles.
I weighed myself before and after a 3m run in 80 degree weather. I lost 4 lbs. That's actually pretty good but not really because that means, I lost 4lbs in water weight. After a long workout, when you lose a pound or two of weight, you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.
Here is a good forumla: Weight loss (oz) + Fluid consumed (oz) = amount needs to be replaced during training.
Typically I drink 24oz prior my activity (when I have time) and 24-32oz per hour during and 24 oz after. Again, not just water but either Gatorade Endurance because it has a large percentage of electrolytes or IFINIT sport drink and a special recovery drink.
It is also important to note that you can OVERHYDRATE so measuring fluid intake is important.
This topic can become somewhat technical and boring so I tried to just give an overview.
N.B. I have only seen aid stations on the bike segment in half irons and they are usually every 9 miles. During the run part in every race, there is usually an aid station with water and gatorade every mile. This is the difference between triathlons and 5k/10k/half marathon/marathon. In the latter they are usually every couple of miles.
Nutrition..food..lack thereof any taste...
Last week during my display in the back of the church many people asked me what I ate during my training and races. This is a very good question because nutrition is important during any kind of racing. Without proper nutrition and hydration, "bonking" or "hitting the wall may result."
Here are some examples:
http://www.youtube.com/watch?v=JgStAPQhA3M
It showed triathlete Chris Legh bonking 50m from the finish line of the 1997 Ironman. It looked really horrid. Apparently he almost died.
At the 1997 Ironman Triathlon World Championship in Hawaii, Chris' body shut down completely causing him to collapse 50 meters short of the finish line. During the race, he was unable to keep any fluids or food down and had become so dehydrated throughout the day, that many of his organs stopped working. Upon arrival at the hospital, doctors realized they had to operate immediately to save Chris' life.
Besides bonking, hydration is very important. After my first half-ironman, I felt fine but after going to bathroom, my urine was not just a dark yellow which shows dehydration but red. I was a little nervous because that means that my kidneys were overworking and it could have been serious. I will talk more about hydration in another post and touch upon it a little in this one.
People (experts, triathletes, nutritionist) recommend that an triathlete has to maintain 250-500 calories per hour, depending on weights, etc. I try to maintain 200-300 per hour by maintaining the following schedule.
1. 00:00 or top of the hour 1 packet GU = 100 calories
2. 15:00 drink at least 8 ounces (this depends on your sweat loss ratio) of gatorade endurance or INFINIT race formula drink
3. 30:00 slice of wheat toast or english muffin with 1 peanut butter = 130 calories
4. 45:00 drink as above
Sometimes I will eat 2-3 low fat fig newtons - 40 calories per fig newton or a special k bar - 90 calories.
For variety, I will eat some twizzlers. Variety is key because I am sick of fig newtons, special k bars, gatorade, twizzlers, peanut butter, gu. I would prefer to carry pizza and dairy queen but that is impossible and impractical.
In a sprint distance race, nutrition isn't as important during the race because the race last an hour to an hour and half. In an Olympic, it is a little more important. In a half and full, it is very imporant.
Any questions, please let me know. I race on the GU team but there are plenty of other products that will work including Cliff Bars, Cliff Blox shots, Luna Bars, Jelly Belly Sport Beans, etc. I have experimented with all of these and after literally losing or tossing my bars, I am comfortable with my current setup.
Here are some examples:
http://www.youtube.com/watch?v=JgStAPQhA3M
It showed triathlete Chris Legh bonking 50m from the finish line of the 1997 Ironman. It looked really horrid. Apparently he almost died.
At the 1997 Ironman Triathlon World Championship in Hawaii, Chris' body shut down completely causing him to collapse 50 meters short of the finish line. During the race, he was unable to keep any fluids or food down and had become so dehydrated throughout the day, that many of his organs stopped working. Upon arrival at the hospital, doctors realized they had to operate immediately to save Chris' life.
Besides bonking, hydration is very important. After my first half-ironman, I felt fine but after going to bathroom, my urine was not just a dark yellow which shows dehydration but red. I was a little nervous because that means that my kidneys were overworking and it could have been serious. I will talk more about hydration in another post and touch upon it a little in this one.
People (experts, triathletes, nutritionist) recommend that an triathlete has to maintain 250-500 calories per hour, depending on weights, etc. I try to maintain 200-300 per hour by maintaining the following schedule.
1. 00:00 or top of the hour 1 packet GU = 100 calories
2. 15:00 drink at least 8 ounces (this depends on your sweat loss ratio) of gatorade endurance or INFINIT race formula drink
3. 30:00 slice of wheat toast or english muffin with 1 peanut butter = 130 calories
4. 45:00 drink as above
Sometimes I will eat 2-3 low fat fig newtons - 40 calories per fig newton or a special k bar - 90 calories.
For variety, I will eat some twizzlers. Variety is key because I am sick of fig newtons, special k bars, gatorade, twizzlers, peanut butter, gu. I would prefer to carry pizza and dairy queen but that is impossible and impractical.
In a sprint distance race, nutrition isn't as important during the race because the race last an hour to an hour and half. In an Olympic, it is a little more important. In a half and full, it is very imporant.
Any questions, please let me know. I race on the GU team but there are plenty of other products that will work including Cliff Bars, Cliff Blox shots, Luna Bars, Jelly Belly Sport Beans, etc. I have experimented with all of these and after literally losing or tossing my bars, I am comfortable with my current setup.
Tuesday, August 19, 2008
Training Schedule for last week
I have begun the process of tapering which is allowing or reducing the volume of my excercise. If I haven't worked hard enough by now, then the next two weeks won't matter. I am trying to maintain the strength and endurance but also give my body a rest. Tapering is very important before a key race so last week and the next couple week's training reflects this concept.
Tuesday 8/12 - Swam 1.5miles -
Wednesday - Biked on an indoor trainer for one hour, doing 2x10min intervals
Thursday - Ran 6 miles
Friday - Swam - 4x 300/200/100m with 15 second rest
Saturday - I actually did a full brick work out - .5m swim, 45m bike and a 4m run
Sunday - It was the parish picnic and I ate 1 hotdog, 1 brat, 1 cup of beer and 2 cupcakes -- I shouldn't have
Tuesday 8/12 - Swam 1.5miles -
Wednesday - Biked on an indoor trainer for one hour, doing 2x10min intervals
Thursday - Ran 6 miles
Friday - Swam - 4x 300/200/100m with 15 second rest
Saturday - I actually did a full brick work out - .5m swim, 45m bike and a 4m run
Sunday - It was the parish picnic and I ate 1 hotdog, 1 brat, 1 cup of beer and 2 cupcakes -- I shouldn't have
Less than two weeks...
Again, I need to find a paperbag to breathe in because I have less than 2 weeks before the race. To be honest, I am a little nervous..ok a lot nervous and even flat out scared. I think if anyone tells you that they aren't nervous and scared then they either are lying or even more crazy than the normal person who attempts this distance.
The swim is a huge X factor because it is the Ohio River and the racing conditions depend on the weather the day of and the days prior. If it rains beforehand, then the current can be strong. The first third to half a mile is upstream while the rest is downstream. The key is working hard enough to go upstream without expending all the energy.
I will have more thoughts as it gets closer..but right now, I need alka seltzer....
The swim is a huge X factor because it is the Ohio River and the racing conditions depend on the weather the day of and the days prior. If it rains beforehand, then the current can be strong. The first third to half a mile is upstream while the rest is downstream. The key is working hard enough to go upstream without expending all the energy.
I will have more thoughts as it gets closer..but right now, I need alka seltzer....
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