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Re: Energy bars, gels, coffee???!!!

guest — Wed, 01 Dec 2010 01:45:51 GMT

For Longer Runs Clif/Energy bars would be too heavy and you would need to go with something more digestible like Gummies or Gels. There's just not enough time(45-50min) for the digestive process to work and get your body what it needs to continue to perform. You probably felt full, cramps or nausea. Those are caused from not enough water during your refueling process, Fruits and Meats would be good post run to aid recovery but they contain too much fiber(Oranges, Apples) to digest quickly enough to help during your run. Banana's are the exception but they tend to give me stomach upset during hard efforts. They may work for you though.

For Cycling Clif/Engery Bars work OK, but you aren't bouncing up and down like you do running. I use a combination of both Bars/Gels for longer Rides +3hrs. For Extended Runs +13mi I prefer Gel's only, some prefer Chomps/Gummies with H20 chaser(I use it to douse on hot days LOL). I've tried both but and find Gels work better for me.

Gatorade/Powerade should also Be considered in the Calorie Replenishment since it typically has (50cal/8fl oz) and aid in electrolite replacement.

Just remember 200-300cal per hour and Drink 100ml-250ml per hour H2O to help digestion, increase water 300ml-500ml or more on hot days. And if your run is +1-1/2 hours start refueling(GU/Chomp/Gatorade/Powerade) 45 min into your run and every 30-45 after that. It takes a little experimentation to find the combinations that best work for you. But that's why we train

Re: Energy bars, gels, coffee???!!!

guest — Wed, 24 Nov 2010 22:19:10 GMT

In a serious effort you can sustain output for about an hour and a half before you need to refuel(eat). Most fueling depends on how well you eat throughout the day. You not only need carbs but they need to be clean carbs for sustained efforts.

Instead of the coffee cake choose something a little more simple like a bagel or oatmeal. Skip all the add-ons and you have a good start to your training day. Starbucks also carries mixed fruit cups and yogurt/fruit cups. I Try to eat 500-600cal per meal with 200-300cal snacks in between. Notice I didn't say don't drink coffee :-) but caffine has its own downfalls. Even though it reduces some of the preceived effort it also reduces your ability to hydrate properly. In the Heat that is very bad as you can loose up to 4-6lbs of just water weight on a longer run even drinking 300-500ml of water per hour.

Back to your original question if your workout/race is shorter than on hour Skip the Gels/Bars and drink good old H20(or Lite Electrolyte Fluids, G2, NUUN, ZeroPowerade). One hour Plus some type of Sports Drink(Cytomax, Gatorade or Powerade). Over Two Hours your glycogen stores are running low so start eating Gel's or Bars about 1-1/2hrs into your Run or Race Whichever works with your digestive system and remember to drink 100-200ml of water with any gel or bar you eat. If you don't your body WILL pull fluids from your blood to aid in the digestive process and could lead to overheating and dehydration.

There are Tons of articals on nutrition, Google is your friend here. The Triathlete Training Bible(Joe Friel) has an entire section devoted to the subject.

Happy Running

Re: Does anyone know a weight loss strategy???

guest — Sat, 26 Dec 2009 15:10:00 GMT

Weight Watchers... Your Kidding Right........... All of the Fade Diets.. Clubs.. Groups.. Anything that asks for $$$ other than a Certified Nutritionist/Trainer or Doctor is Bunk. Its as simple as 1cal in = 1 cal out, a previous poster has the right concept. You need to establish your current metabolic rate based on your weight and activity level. www.active.com, www.livestrong.com, www.trainingpeaks.com.. ect.... all have these calculators. www.livestrong.com has a daily plate food calculator that helps you keeps track of your food intake which gives you a running tally of your current eaten foods as well as available calories you can consume. It has inputs for several actives so you can track them as well and add them to your daily activity/calorie tally.

Once you a baseline calorie intake for Instance 2200 Cal If you want to loose 2 lbs a week you minus the calories needed to loose that weight. If you exercise on top of that even better. I've started at 248# and I'm now 162ish(that's 86#'s folks). depending my daily intake. Its taken me about a year to do it. Keep in mind in that year I trained for triathlons which lets me be flexible in my training both strength and cardio.

Once you cut the Junk out and understand portion control you will be suprised how much you can eat and not even get close to your recommended calorie intake.

Re: Need good drill plan

guest — Sat, 14 Nov 2009 14:05:52 GMT

Firstly Congratulations on finishing your first Tri. All the advise above is great, however in the first year you may be asking a little much of yourself to reduce your split times swimming. Unlike Biking and Running it is all about efficiency in the water, meaning the more streamlined your stroke the less you have to work to cover the same distance. visit www.totalimmersion.net. There are several drills for new swimmers to help them get used to swimming.

Focus on Tequnique first the speed will come by itself.

Re: Open Water swimming

guest — Sun, 21 Jun 2009 16:30:06 GMT

I was considering a warm weather John/Jane type suit with short legs and open arms for open water practicing. I think the extra boyance would help out. My first tri was a disaster. Mostly my fault though. I was expecting the swim pace to be a little slower so I started in the middle front and was going at my 2:00/100m pace. I got ran over. :_| . The Wake from the boats flying by mid lake didn't help either. I resorted to my saftey stroke(dog paddle) and finished the 400m swim. It was a learning expernce for sure. I think i would have positioned myself to the outside like everyone suggests.

I'm not new to open water swimming just open water swimming in a pack;)