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- This is Soooooooooo Funny- Why WE Tri
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- 2009 8-Week Triathlon Training Program Blog
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- Ah ha moment on my foot injury
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- Questions and Comments
- 2008 Articles – Now Archived
128 comments
Diane, great kick off today! It was nice to meet everyone and to see so many great friends. I can’t wait to get started with the training. It is going to be so much fun!! See you all soon.
It was great to meet everyone! For those of you who couldn’t make it today, I’ll be sending you “the bible” so you know where to go the first week.
Also, I will keep the schedule as was originally planned, so we will meet on Thurs, not Wed.
Start swimming, biking and running and we’ll see you in two weeks!
Barbara – I didn’t have a pen to write down the daily servings per food group. Could you post that for us.
I enjoyed meeting everyone today and saying hello to friends from last year. I am looking forward to training together.
Hi Mary,
These are general guidelines if people eat a little differently you’re probably still doing okay.
The problem in America is we are choosing the wrong fats and too much of them. Nuts and seeds are great additions to a salad, I add them to my breakfast cereal and make for great snacks. So don’t be afraid to eat things with fat in them but just try to choose the good fats most often and watch how much.
Grains: 6-9 servings/day (a serving size is generally 1/2 c cooked, 1 slice of bread, etc…) probably will work for us, teen boys and active men can eat up to 11 servings/day
Vegetables 3-5 servings/day ( a serving is generally 1/2 c cooked or 1 c raw) generally can’t overdue on vegetables
Fruits 2-4 servings/day (a serving is a medium size fruit or 1/2 c fruit juice)
Milk 2-3 servings/day (a serving is 1c) remember to spread milk intake out throughout the day so we get the full benefit of the calcium. If you drink soy or rice milk make sure it is fortified with Vitamin D and A. Generally milk and yogurt make up our milk servings. Cheese counts as a protein source and ice cream as a fat and/or sweet. They don’t contain the same amount of calcium per serving as milk and yogurt do and they generally contain more fat and calories
Protein ~6 oz/day (a serving size is about the size of a women’s palm or a deck of cards). Protein can be spread out as 3 oz for lunch and 3 oz for dinner.
Fat- forgot to talk about these guys yesterday, sorry. There is no recommendation for amounts, the key is use sparingly and then choose good fats most often. Good fats = olive, canola and peanut oils, nuts, seeds, avocados, peanut butter. Some fat is very important in our diet, it helps certain vitamins to be absorbed, fat plays a role in digestion, and helps food taste good
Most of all eat, don’t skip meals and look for balance in your meals. Balanced meals = Carbohydrates + Protein and/or Heart Healthy Fat.
Mary I hope this is helpful. Please feel free to continue to ask questions. Questions generally come as we start watching what we are eating, how much we’re eating and then why we are eating which is the big key.
Barbara
Great info Barbara, thanks!
Barbara – One other question on nutrition – I noticed that beans are in both the veg and protein categories. How should we count them if we add them to a meal?
Hi Tracey,
Good question. The beans that are counted as a protein tend to be our starchy beans i.e. black beans, garbanzo beans, kidney beans, lima beans, etc… They provide us with ~7 grams of protein per 1/2 c serving (1 oz of meat, chicken, fish also provides ~7 grams of protein). These starchy beans also provide some carbohydrate (natural sugars) so they are a balanced snack as well. For someone who is vegetarian these beans are a good way to get the needed protein they need. Other beans such as green beans, wax beans, yellow beans are just true vegetables.
The way you would count them is to see how you are using them i.e. if you are having hot dogs and baked beans for instance, the hot dog is your main source of protein, the baked beans add a little more protein but also vegetable. If I was having a vegetarian chili I would count those beans as my protein source. So it is really how you are using them and what else you are eating.
One final example is peanut butter. If I have a peanut butter sandwich I count that as my protein because I’m not having any meat ( 1 Tbsp = ~ 1 oz meat), but if I’m having peanut butter and crackers as a snack I count the peanut butter as a fat serving.
Let me know if this makes sense.
Barbara
Thank you, it does! I’m big on adding beans to salads and stir fry’s and tend to focus on the starchy beans, so it’s good to know I can count as a protein. I’m not a huge meat eater and I worry about eating too much cheese as my source of protein.
On another note, is anyone interested in biking on Saturday? I have my daughter’s soccer game at 9:30 so I could go anytime after 11am. I’d be up for a 10-15 mile ride.
Okay, I did it. Fell for the first time on my bike with my new clips!!! I’m fine, small cut on my knee, big bruise on my ego!!! Of course it was with lots of traffic going by! Oh well, good thing about wearing a helmet (besides safety) and sun glasses no one knew who I was – I hope?! Tracey, I’d love to do a ride on Saturday, promise I’ll try not to fall. I have a client in the morning as well so 11 am should be fine. I’ll double check when I’m in the club later this week and let you know for sure. Anyone else up for a ride? Well, I have to go ice my ego! LOL
Welcome to the club Barbara. I had my first big fall during my first year in the training program, as an athlete. I was actually leading the second group and we were yelling back and forth to figure out where to turn, and I realized I was at an intersection and needed to stop NOW and when I did, down I went. I was all scuffed on my right side (elbow, knee) and bleeding but finished the ride and have a nice scar to prove it! So no worries on falling if we ride together! I just found out that my niece’s basketball tournament might be in Foxboro – I should know by Wednesday, so hopefully it will work out that I can still ride on Saturday too. I could actually ride any day over the long weekend.
It’s a right of passage Barbara! You are now officially “a biker”. Glad you didn’t get too hurt. And way to finish the ride!
So I thought tonight would be a great night for my first big ride of the season. I had a strange feeling that I was going to get a flat tire and sure enough, about mile 5, I get a flat. Not just a blow your tube flat – but a complete tire blowout. Apparently my tires weren’t in the greatest shape – so I had to call my ex husband to come and pick me up! The bonus to that was he changed my tires to my old ones (he’s a big cyclist), and is sending me some links to buy some new ones online for a good price.
SO…..Barbara I’m still up for riding on Saturday but I’m on my old tires so I’m guaranteed to be slower!!
What, you didn’t change it yourself?! And, I HAVE to ask, do you mean tires or tubes? Maybe you missed this part of the presentation by Alison LOL.
I know – it was my back tire and we technically did it together. Both my tire and my tube were blown – apparently I had tire rot on both tires, so I’m buying some new ones today!!
Tracey, slower is just fine with me. I should be free around 11:00, what time is best for you? I’ll be at the Club do you want to meet there or somewhere else? I’m up for anything.
I just need to find out when my niece’s basketball game is, but I’m hoping that 11am works. I can meet you at the club and do one of the routes around there. I’ll leave the route up to you!
I should know about basketball by tomorrow morning so I’ll post then!
Barbara – 11am works for me tomorrow. I’ll meet you at the club?
Great! I’ll see you then. I’ll be in the side parking area getting my bike ready for 11 am so I can meet you there.
Barbara, call me on my cell in case the weather gets nasty – it’s looking like it might pour. I have soccer from 9:30-10:30. 508-561-4006.
Barbara – Thanks again for riding with me on Saturday. I’m sorry I got a flat (yes Diane, I’m 2 for 2 on getting a flat!) At least this time, between the 2 of us, we were able to resolve it so I could finish the ride. I wouldn’t say it was my best ride ever though!! My new tires arrived today, so hopefully the flats are a thing of the past!!
Glad you guys got out- sorry about the flats! I guess you really do need new TIRES
Hi Tracey, it was great to ride with you on Saturday and then I rode with Judy, Sunday. It is always so much funnier to ride with someone else
Tracey, even though it was unfortunate you got a flat tire on our ride, it was good experience (at least for me) to figure out how to fix it 
You did awesome! And it turned out to be such a nice day. I know you mentioned possibly riding Thursday evening. I’m not sure if I can make it, I haven’t been feeling real well the past couple of days so I’m not sure if I’ll be available tomorrow. Are you still planning on riding? Keep me posted and I’ll let you know if I’m feeling better.
Sorry you aren’t feeling well Barbara. My stomach is upset this morning. I’m wondering if I caught something on the plane in Indiana this weekend. I rarely get stomach sickness….
Feel better.
You too!
Sounds like we’re all a little under the weather this week. I am exhausted and feel groggy today….I’ve been burning the candle a bit so it’s my own fault….I am hoping to hit the gym tonite and lift / run, and maybe get out on my bike this weekend although I have a packed agenda. Starting next week though, my focus is on the tri!!
Hi Tracey,
I think you’re right and this weather certainly doesn’t help make us feel any better! Enjoy your weekend with the kids and your parents. We’ll get this training underway next week. I can’t wait!
See you then.
I can’t even tell you how many people are in a funk right now (me included!). The weather pattern definitely affects our mood. Exercise really helps with this. Next week we’ll all be together and it will make a huge difference!
Is anyone running the 5k race in Framingham on Sunday? I’ve worked up to 2+ miles around my neighborhood (which is a big accomplishment for me!). I’m aiming to run the whole 3 miles on Sunday – wish me luck!
Great job Michelle! You can definitely do it. It’s interesting that there is a 5k in Framingham on Sunday because it is graduation day for their Seniors too–it is Sharon’s (from our group) daughter’s graduation. Busy day in bustling Framingham
Let us know how it goes!
Michelle, hope your run yesterday went well! Looking forward to seeing everyone on Thursday night!!
Hi Everyone – can’t wait to see you all tonight! I have been out of commission the last few weeks – I have been traveling for work and went on vacation – this is my first day back in the office since mid-May!
Tracey – can you post the site were you found your tires at a good price…I think I’m going to need knew tires this year too.
Barbara – sorry about your fall – I hope you are healing well. I bought clips for my mountain bike this year and was chugging up a hill, lost momentum and just fell over to the side – no time to unclip. Of course I fell in prickers which seems to be what I always fall onto, but I guess that is better than rocks. The clips do get easier with practice (and confidence). They are so worth it though, they make such a huge impact to your riding, especially hill climbing.
See everyone tonight!
Gretchen – I got my tires thru Full Cycles. http://www.fullcycles.com/product_info.php/products_id/1008?osCsid=fd2d79eb80d2f5307b17ec686501d2e5
Diane, you’d be proud of me, I actually put them on all by myself and went for a ride last night – no flats! Woo hoo!
The tires I got were the Michelin Pro 3 race tires. I heard they were good tires and I got them For $37 each, quite a bit less than other sites.
See ya tonight.
Barbara,
Where did you get your wetsuit for 50% off? When I went to Xterra the tri suit was $250. I have now fallen two times with my clips, both times at a stop but the latest one was on Route 20, very embarrassing! I do not think I like the cycling fashion trend; bruises, cuts and scrapes. I am more into new shoes, tops or shorts!
Dot
Hey Dot, sorry to hear about the falls, I certainly understand the embarrassment part but just think no one knows who you are with your helmet and sunglasses on
I got my wetsuit from Xterra, it was during a Spring sale, not sure it is going on anymore. I got the sleeveless wetsuit. If I hear of any other specials I’ll let you know.
Hi Dot – I hope you are ok after your falls this weekend. I wanted to double check with you, Barbara and anyone else that has new clips if you had them adjusted by the bike store. They should be relatively easy to unclip. If not, you may need them adjusted. This is where a bike fitting comes in really handy because they check your clips out when they do it (at least they did for me – I had it done at Landry’s in Natick, by Mark). Also, the other tip I can give you is anticipate. If you know you are coming up to an intersection unclip a little ways before you have to stop. You will still be able to pedal. It’s also a good idea to practice (in a parking lot) pedaling with just one foot in case you can’t clip in right away going through an intersection. You want to be able to clip in without looking down at your feet and if you have to to, to pedal with one foot clipped in and the other not. Hope everyone has a great week (enjoy the rain!) and I’ll see everyone on Thursday.
Good tips Gretchen. We will also be doing some drills and practice on Thursday. EVERYONE falls! It’s a right of passage for us triathletes
Help! Diane – I feel like I’ve completely derailed my training with my new promotion…it just seems like everything is falling apart. I figure I’d post this rather than a personal email in case others are having a similar issue. I was doing so well, I had every intention of running on Saturday and going for a bike ride on Sunday. But I hadn’t seen my family in 3 weeks, so I did family stuff instead. Yesterday I was crammed at work and left here about 7:00 p.m. by the time I got home I was exhausted. I know I have to bit the bullet and get back on schedule, but I get paranoid that I’ve derailed my training. Is it a bad idea to do double duty to make up some of the training, or should I just go forward from here according to the log?
On a good note…I love my new position! It’s very interesting and really uses my brain. I had such a great day yesterday. Quit a turn around from last year.
Hey Gretchen – I thought I’d share my perspective on this, more from a “I feel your pain” than what we should actually do from a training perspective. I think you know that I’m a single working mother, and there are some days where I simply can’t work out. There isn’t enough time in the day, or money in the bank, for me to get a workout in. So I do my best not to stress about it (I’m not always that successful at that part!), and do what I can, when I can. I surprised myself last summer and shaved 2 minutes off my previous time. I knew I could have done better, but given the situation, I did the best I could which turned out to be enough!
So I guess what I’m saying is that sometimes stuff happens that you can’t control, and you just do the best you can to compensate. It sounds like your new job is awesome and a great fit for you. Congrats!
Tracey – Thank you! I don’t know how you single working mom’s do it. I think I’d get home and collapse! So definitely a KUDOS to you and thank you for inspiring me to quit my whining and get out and get it done this evening.
Speaking of single working moms, for those of you who met her last year – I saw Jessica Reyes on Sunday. She looks great and plans to rejoin us next year. She just bought a road bike, so she is excited to get out and try that. She was working two jobs and things have just been too hectic for her to commit to the schedule this year. She asked me to say HELLO to everyone.
Gretchen, I completely agree with what Tracey is saying. Life gets in the way a lot. Remember when I was in the final heavy training for Ironman last year and my brother unexpectedly died and I had to fly to California and missed about 2 weeks of key training….. I finished, right!?!?
Life happens. Enjoy your family. Enjoy your new job. Schedule your workouts and if you don’t get to EVERY one, so be it. We’re doing this to have fun and try to stay in some sort of shape in our 40s–not to add stress to our lives.
It is fine to double up on days that you have more time. Just don’t do the same thing two days in a row, and try not to overload your weekend so much that you need a week to recover!
Also, try to schedule a 30 min run at lunch. Or bring your bike in and do it at lunch 1-2 days/week. I know it’s hard to get away, but standing up every now and then is good!
When you travel, bring running and swim stuff. Often you can find a pool that you pay less than $10 to be able to swim.
It’s all about balance
How did you see Jessica?!?! That’s too funny, she was at my house Sat night (I hadn’t seen her in about 6 months!) She did look great, didn’t she? She said to me “I am doing it next year, I don’t care what happens” LOL.
Joe and I went to Misquimacut beach in RI, with some friends. I was in the parking lot, trying to give our friends directions to the parking lot and Joe heard someone say my name. I was so surprised to see her there. Her daughter is so cute! I told her I’d give her a call for some bike rides, to see if she was available.
How was your sons graduation party? That must have been fun to finally relax and enjoy the party itself after planning that and coaching, training and work!
I would love to bike or run at lunch time, but we don’t have a shower facility. I wish we did, because I’d definitely do that. I do go out and walk around the parking lot sometimes, either that or I’ll walk downstairs then back up during my bathroom breaks (4 flights)…just to get the blood moving.
How far are you from the Westboro Tennis and Swim club at work? You could go there and shower. Or, if its too far, join Wayside in Marlboro?
oh, and Bryan’s party and graduation was amazing. He turns 18 tomorrow. Can’t believe my BABY is officially an adult….boy am I getting old!
I would love to join WTSC, but it would take me about a 1/2 hour from work and if I wanted to go before work, it takes me about 45 minutes from home. I’m going to check into the cost of Wayside Fitness, but I think they are pretty pricey. If so, I’m going to join the YMCA in Framingham this evening. In any case – I’ll be joining one or the other this evening. The Framingham Y would be nice if I wanted to go on a weekend – it takes me about 20 minutes to get there. Of course if I join Wayside I can schedule some workouts with Kim Pippin – she has a membership there. Good motivation if I know I’m going to meet someone there!
Well congratulations to all 3 of you!
Gretchen congratulations on your new job/position. I had heard you talking a little bit last year and I’m so glad you are out of there or just with a new boss. No one deserves to be treated the way your boss treated you! Definitely his loss.
Tracey and all of you single moms out there my hat is off to you, you are phenomenal people. It is tough to raise kids with a partner don’t know how you do it as a single person! And you always have the best smile on your face!
Diane, congrats on Bryan’s graduation and his 18th birthday. Where does the time go!
All of these factors, work, family, marriage, growth and change are so much what this training is about. As women we are so able to handle anything (somethings better than others!). So a triathlon and the training that goes with it seems to be the easy and enjoyable part! Keep on Training
So I finally bought a wet suit (just waiting for it to arrive). Has anyone started open water swimming at Chauncy? I am going to miss two of the open water trainings in July and was hoping to get some swims in. Anyone interested?
One of the things I have enjoyed most about training with and working for this program has been the realization of how strong women are. We all juggle so much – whether we are career women, super mom’s, wifes, partners, grandmothers, single mom’s, mom’s of kids with disabilities, etc. I love the energy and support we give and get from experiences like this! We rock, girlfriends!
Yes we do!
Dot – I could meet you at Chauncy sometime next week after work (I could be there around 5:45) or if anyone is interested in meeting at Walden sometime next week that would work for me as well.
I’d be up for a swim on Wed night next week, 5:45 would work for me too. Chauncy is better for me location wise.
Hi Everyone – some people said last Thursday that they could see pics associated with the Weight training exercises…how did you access those pictures? Thanks.
Tracey and Dot – next Wednesday at 5:45 works for me at Chauncy.
Just a heads up, Chauncy is closed this week for “weed management”. This is a good thing for weed control, but don’t swim in it this week.
Diane – I was thinking about the rain on Thursday and remembering our wild ride last year! I still have flashbacks of branches, leaves and stuff flying through the air, the sky being black and being pelted by rain…then of loosing each other. That was the scariest part! Of course, now I know that if I can ride during that crazy thunderstorm, I can ride during anything. Rain drops…bring them on!
Are you guys still swimming tonight somewhere? I know Diane indicated that Chauncy is closed this week – but I would like to get a swim in if possible…
Hi Kim -
We’re planning a swim next Wed at Chauncy at 5:45pm….it is definitely a challenge to get in a swim workout unless you belong to a gym with a pool!
Ah – that makes more sense…. Ok – I found a pool in Sudbury that I think I will try tonight – Atkinson pool… For out of town residents it is 7 dollars per swim – which isn’t bad. I just don’t want to have to join a gym again and then pay for nothing cuz I don’t end up using it…
See you all tomorrow.
That’s not bad at all. If I had known about it and packed my swim gear I would meet you over there tonight but I don’t have time to go home and get it and then meet you because I need to be in milford by 7:30pm for a meeting.
Hi Tracey – I’m a night owl so probably will go for the swim later on – around 8 or so… I’ll let you know how the pool is though. I like that is pay as you go.
Kim – I just joined the Framingham Y – it’s about 15 minutes from my office in Marlboro. It’s only $49 per month for individual. Of course, I wanted access to the pool, weights and I’m going to try some yoga classes on Diane’s recommendation to help with strength/flexibility in my shoulders. But it’s nice and clean (they just completed a whole bunch of renovations) and much less expensive than Wayside.
Kim,
I was able to talk the Westboro Y into letting me join for two months last summer and it was only $20 each month. If you plan to swim three times a week in a pool, it would be cheaper to try the Y. Just explain what you are doing, training for a tri and ask for their best deal. I think they piggy backed a temporary membership onto someone who has a family membership (you could mention me as a family member). I found it very helpful to have the option to swim indoors in case the weather was bad or I could not swim during daylight hours.
I am up for Wednesday 5:45 at Chauncy. I hope my wet suit comes in by then!!
Hi Dot & Gretchen – thanks for the info… I will keep that in mind.
Rain or shine Gretchen! Remember we almost had to race in the rain last year at Danskin, so it will be good practice. We’ll stay in the parking lot and practice gearing, etc…
The best thing is to swim outside as much as possible (with a buddy of course
) and supplement with pool swims if need be.
Kim, the Atkinson pool is beautiful, you’ll love it. That is where the Sudbury Sprint race is out of.
Hi Diane – thanks… I will hopefully get over there tonight. It is convenient for me to do some mornings/evenings because it is located between my house and work… so thought I would give it a try.
Hi All –
Heart Rate Monitor Question:
Does anyone have a heart rate monitor that will track multiple zones? For example… my HRTM currently will tell me %time spent in one particular zone that I set… and then will also give me max heart rate, avg, %s etc… I was wondering if there is a magical HRTM out there that stores data for multiple zones – so would tell me that I spent 3 mins in zone 1, 15 mins in zone 3 and hopefully 0 minutes in zone 5…
Thanks
Re the challenge to balance workouts with life: Weeds are sprouting in the gardens, the cupboards are getting a bit bare, the vacuum has become a permanent fixture in the dining room (I’ll get to it!). But – I’m running better, I’m back in the pool, I’ve changed both the tube and tire (rear!) on my bike and we have a fabulous group of women with whom to train!!
You got that right Kate!
Kim, the Timex I have does multiple zones, as does the higher end Polar watches. What kind do you have?
I have the Polar F6 – which is great and will tell me that I spent 16 minutes out of my 30 minute run in zone 3 this morning – but I would love to know how much of the remaining 14 minutes was in zone 2 and zone 4… Which Timex do you have?
Yes Kate that’s it! Let’s enjoy. Because you know the weeds will grow back, the rugs get dirty again, the groceries always seem to disappear but this experience will last us a lifetime!
Not sure, it has zones, calories, and a 27-lap memory.
Diane – I certainly do remember, because I think I cried all the way down there with you. Actually, I was more devasted about them cancelling if the thunder/lightening didn’t stop than I was about competing in the rain.
You’ve got me rethinking my Y membership…now wondering if I should do what Kim is doing and then just join the Y in October when I can’t swim outside anymore. Do they have shower/locker facilities at Atkinson Pool?
Yes they do have a full service bathroom at Atkinson.
Hi, everyone. I’ve been swimming at Atkinson for the past month. It’s a very nice, clean facility – 8 lanes, lockers, showers, etc. They offer a pass card for $35 -you get 6 swims for the price of 5. Let me know if anyone wants to meet there during the day next week.
Is anyone still planning on riding in Webster tomorrow and can anyone join in?
Dot
If I swim in just a bathing suit, can I put shorts on over it for the bike/run? Or do you suggest completing the whole race in one outfit?
Michelle,
You can absolutely wear shorts over your bathing suit for this race. It won’t be as comfortable as tri shorts, but is definitely doable and lots of people do this.
Hey Dot,
Cindy and I were planning on going to Webster tomorrow to ride the course. We are meeting at the Westboro Club for 7:30 am. I think it is open to everyone or anyone. I’m just planning on riding the course to get familiar with it, I’m not racing but I’ll be glad to watch you take off
. I have your cell phone number if things change because of weather I’ll call you, if you want to meet us at the Club let me know so we’ll wait for you.
Hi Everyone,
I heard through the grapevine today, that some of you have been having energy crashes around mid-afternoon and were wondering what to do besides hit the coffee machine or vending machine.
First, we want to figure out why the crashes are happening? They can happen because you haven’t eaten enough earlier in the day, lunch was light, not enough protein at lunch or earlier. As our exercise increases we rev up our metabolism, a good thing. But with the higher metabolism we may have to eat a little more, eat more frequently, eat a better variety of foods (an balance our intake Carbohydrates with Protein and/or Heart Healthy Fats). I would suggest you keep a food log, monitor food choices, portion sizes, variety of foods eaten, timing of meals/snacks. Does the crash happen everyday? is it only workdays? By keeping logs we get to better understand our hunger needs. Also, make sure you are eating out of physical need, not due to stress or tiredness.
Secondly, if you find out it is a true physical need what can you do? Well, if you are crashing at 3:00 you can add more to lunch or plan a snack around 2:00, therefore preventing the crash and keeping your energy level steady.
Suggestions for afternoon snacks: piece of fruit and nuts or cheese (small amount), PB crackers (6-8 crackers), 1/2 sandwich (if you didn’t get to eat it all at lunch or weren’t so hungry). Ideally we’d like to eat small amounts every 3-4 hours. If you are crashing at 3:00 but going to have supper at 5:00 a piece of fruit alone can work as a snack, if it is going to be greater than 2 hours before you eat again add some Protein.
I hope this information is helpful. You have to remember we are fueling our training, you always want to stay ahead of your hunger. When you “crash” your energy level (blood sugar) is dropping and this often sets us up to choose the wrong foods and then too much food to bring it back, then you feel lousy, don’t eat and your energy level crashes again. Not a good eating cycle. Fuel, fuel, fuel. Small amounts all day long.
Please feel free to contact me directly if you have further questions or bring in your food logs Diane or myself can take a look at them to make sure you are on the right track.
Great job today by the way, we are all runners!
Barbara
Hi Barbara – I confess I am one of those afternoon crashers! I plan to follow your advice. I think I am guilty of not eating enough protein early in the day, and will make this a key goal this week.
Question for Diane re schedule – our workout log has biking and running sessions, and we are back in the pool next Saturday. I was wondering about getting in a swim session during the week?
PS – I totally appreciate everyone’s advice! Thank you everyone!
Absolutely Kate. Add a swim on any of the days except Friday. If open water be sure to swim with others. If you need a pool workout, warm up 50yds. Then swim Zone 3 in sets of 50s for 30 min.
Alternative to Gatorade and other sport drinks!
If you ever find yourself getting tired of the Gatorade, G2 or Propel drinks out there, I have two alternatives you could try that do not have added sugar!
Ultima Replenisher drink mix: http://www.ultimareplenisher.com/
You can get Ultima in the can at Whole Foods and REI sells the individual packets.
Nuun Active Hydration. They are small tablets that you put into your water bottle. They just released a bigger tablet for the really large exercise bottles.
http://www.nuun.com/
Enjoy!
Alternative to Gatorade and other sport drinks!
If you ever find yourself getting tired of the Gatorade, G2 or Propel drinks out there, I have two alternatives you could try that do not have added sugar!
Ultima Replenisher drink mix: _http://www.ultimareplenisher.com/
You can get Ultima in the can at Whole Foods and REI sells the individual packets.
Nuun Active Hydration. They are small tablets that you put into your water bottle. They just released a bigger tablet for the really large exercise bottles.
_http://www.nuun.com/
Hi Everyone,
There is a good article in the MetroWest Daily News paper today on stretching. It really explains the different types of stretching -static and dynamic- and when we should use them. A good follow-up to our clinic with Ryan. Check the link below. Also in the Metro West Daily News today is an article on Training the No 1 muscle – your heart. All though the author uses the old formula for determining heart rate (220-age), the idea of how training improves your fitness level and the benefit of getting a resting heart rate in the morning are well explained. All things Diane has been educating us on. Its link is below as well. Have a great day!
http://www.metrowestdailynews.com/columnists/x1091024715/FLEXIBLE-FITNESS-Theres-a-new-way-to-stretch
http://www.metrowestdailynews.com/archive/x549593610/Wayne-Westcott-Training-the-No-1-muscle
Are we still on for tomorrow night at 5:45 at Chauncy? I think the weather is suppose to be cold and rainy? If it looks like we will not get to do an open water swim I will swim at the Y in the AM. What do you guys think?
Dot
Hi Dot,
). Hope you guys have a good swim.
I’m unable to make Wednesday night but I heard tomorrow’s the nicest day of the week. I thought the rain wasn’t moving in until Thursday (after team training – of course
Barbara
Dot, I am in for Chauncy at 5:45. Call me if you decide not to go, otherwise I’ll see you there. 508-561-4006.
Hi Dot & Tracey –
I’m not going to make it tonight – my allergies hit me hard this week. Have a good swim and I’ll see you both tomorrow.
Heather, with respect to your posting on Gatorade alternative, I just want to point out that it is always easiest to use the sports drink that will be offered on the course. For sprints, this isn’t AS important because you can carry your own drink on the bike with pre-filled water bottles. But, on the run, you don’t want to have to carry what you will be drinking. For longer races where they do a bottle exchange (1/2 iron and above) you want to try to get used to what is being offered on the course.
For sprints though, you could do any drink on the bike, then drink water or whatever they have on the course for the run.
Make sense?
Happy Monday All!
Does anyone have respiratory troubles after swimming in a pool? Sneezing, congestion, etc.? I have no troubles swimming at the Westboro pool, but am a mess after swimming at the Y in Franklin. Any solutions (other than to stop swimming at the Y!)? Thanks!
Hi Kate -
I’ve had some stuffiness after pool swimming – I think it has to do with the levels of chemicals in the water. The only thing I did afterward was to use a saline nasal spray to clear out my nose. Good luck!
Does anyone want to swim at Chauncy on Wednesday night, 5:45pm?
Tracey,
I can do Chauncey on Wednesday at 5:45. Meet in the parking lot? Do any of the workout leaders want to meet at ARHS at 7:00 AM on Saturday, before the class and do our brick? I am planning to do it so that I have accomplished it before we help everyone.
Awesome – meet you in the parking lot.
I’m up for meeting at 7am to do a brick….someone else please come because I’ll be in Dot’s dust otherwise!!
How cold is Chauncey? Is it still wetsuit weather?
Kate,
I did not use a wet suit last Wednesday and it was chilly at first but fine once I started swimming. Of course after all this rain???
Tracey and Dot, do you plan on staying in the ropes or swimming to the other side? I am slow, but would love to swim tomorrow at 5:45.
Just to let you guys know, I was VERY WIMPY this morning. Jim and I went to swim 2 miles at lake chauncy, and it was tooooo cooooollllldddddd!!! so we wimped out and went to the pool. I would strongly suggest you guys do the perimeter of the ropes 2x (same distance) rather than going to the swing.
We definitely plan on swimming the ropes – any pace is welcome to join us!
Ok – all this talk of wetsuits…can you wear a wetsuit for the Danskin. Diane – would you recommend we get one and train in one if our legs sink (like mine do), to help get us into that vertical position? I’m afraid to buy one, train in it and then not be able to use it on race day. Also – what about the “fast skins” do they allow those to be used regardless of water temp?
Yes Gretchen, I highly recommend a wesuit when possible. I’m actually working with XTerra as we speak to get us a great discount
I’ll let you know when he tells me what he can offer us. Because of your shoulder constraints, I would recommend you get a sleeveless full-legged wetsuit.
In all of my racing years, I have only been told “no wetsuit” 1 time. Most often you will be able to wear one.
Woo Hoo!!!! Well, hopefully Xterra comes through with a great deal. I have a full sleeve one – but it does bother my shoulders – that is why I haven’t been wearing it. But I do love the way it makes me more bouyant and keeps my legs up. Thanks!
Dot and Jessica – Just wanted to check in on our swim tonight. Are you guys still up for it given it’s STILL raining? I thought we were due for sun today….but I guess we’re going to have to wait until tomorrow.
Diane, did you swim this morning? I’m just curious how cold it’s going to be. But I’m in if you guys are!
Tracey,
I still plan to go over at 5:45 and see how cold it is. If it is really cold we can decide to postpone it to another day.
Dot
Sounds good, see you then!
I’ll be there wetsuit in hand!
Sorry Tracey I ran in the rain this morning instead. I’m sooooooooooo sick of this weather! I was in a coat and long pants. How crazy is that on June 24th.
Good luck everyone tonight. I will not be there and will see you on Saturday. Diane I left the cues in your storm door. Tracey I am glad we braved the COLD water last night, it was a good workout. I will be at ARHS at 7:00AM on Saturday to do my brick if anyone is interested. One suggestion for Saturday morning we should decide which direction the bike riders should turn once they come into the front driveway at ARHS, at the end of the first loop. Last time some riders went to the left and some to the right. Just so we are consistent!
Got them Dot, thanks. Have fun tonight. As far as the bike route, we’ll go out the back entrance and in the final loop on the front entrance, otherwise I say go to light at route 20 and take a right. This will minimize the bikers running into the runners. We’ll need to keep the runners to the inside of the parking lot and the bikers on their second loop on the outside.
Great job this AM ladies. Everyone looked very strong and we are ONLY 1/2 way thru the training program. I did get my bike fixed, at Laundry’s in 10 minutes, and did my brick, 11.5 miles on the bike and a 2.4 mile run in one hour and seven minutes. It was very hot by 11:30 and there was not a lovely water girl on my run! Just to remind everyone, and let anyone that was not there this morning know, a group of women are meeting on Monday at 6:00AM and Wedneday at 5:45PM both at Chauncey for open water swims. Anyone is welcome to come, the more the merrier!
When I got back this morning, I started noticing a pain in the middle of my right thigh. It hurts in an area the size of a quarter. It isn’t constant but comes and goes frequently, even if I’m sitting. Anyone ever experience anything similar? I never have and am wondering what I did.
Dot – I got my brick in too – I went out at 1:30 p.m. Boy was it hot outside! I too missed the water girl and the crazy girls cheering and directing in the parking lot. ;o)
My only relief was thunderstorms moved in on my run and it started raining – that felt so good.
Everyone did awesome yesterday and you all looked like triathletes – Woo Hoo.
Michelle – I hope your thigh is feeling better today.
OMG, I did forget about the get cheerleaders on the course. See, Diane I am focused on my hydration and nutrition. Michelle, that is a new ache to me but I have found more places to hurt since I started tri’s than I realized I had! My hamstrings were actually very sore on Saturday and I was wonrried about the brick but something very wierd happened after the brick, the soreness had actully gone away! So I started out with a sore muscle and made it better by exercising. That’s a first for me, it is usally the other way around.
Dot
I am going to be at Lake Chauncy tomorrow at 6am, if anyone wants to swim the ropes!
Heather – did you swim this morning in the rain? God bless you if you did…it was so chilly and wet this morning. How is your new wetsuit working out. I’m excited to hear if the Xterra guy got back to Diane – I hope so – I’d really like a wetsuit before the race.
I’m planning on meeting to swim at Chauncy at 5:45 on Wed, assuming it isn’t storming. Can someone tell me again where to park/meet? Also, has anyone swam without a wetsuit? Hoping to hear it’s not too cold!
Hi Michelle – I will be there on Wed at 5:45 with Dot. She has swam the last 2 weeks w/out a wet suit, and I have a scuba skin so it’s not a traditional wet suit and I still feel the cold. We will be there unless it’s a thunderstorm. Park in the lot on Lyman Street across from the beach (beach is on the left directly after you take a left to go to the WSTC, lot is on the left. The beach has a building and a swingset / playground on the sand. My number is 508-561-4006 if you need help finding us, but we meet in the lot and walk over together. See you then!
Is anyone still planning on swimming tonight at 5:45?
I will be there at 5:45 tonight. Unless it is lightening, I plan to swim. I will show up either way as I’m just down the road.
Heather,
I plan to go over at 5:45 as well and hope it is not thundering out so we can swim.
Did you swim? I can’t believe the rain we are having!
We did – the sun was almost poking thru the clouds and the water temp wasn’t bad. I do feel like I’m coming down with a cold or something today though…..
When will it stop!?!?!
I had all my running gear on yesterday at 7:30am waiting for Jim to run over from his house (because he needed to go 16miles and I only 10- the beauty of NOT training for an IM) and big lightening strike. “oh oh, I’d better get into the car to find Jim”. Drove towards Beezers and found Jim running for his life. He gets in the car. We drive to his house while we discuss the radar and forecast for the morning– we decide it isn’t going to stop raining or thundering and lightening anytime soon, and head to the club. I proceeded to run 7 miles on the treadmill before I gave up. Jim only made it 3 LOL. I then walked that night 3 miles with the family in the 2 hours of no rain. And that’s how I did my 10 mile run yesterday! This is nuts!!!!
Sorry about your cold Tracey. Rest up!
I’m waiting to hear back from the club to see if we can use their basketball court for our workout tonight. Stay tuned… don’t worry, you’ll get a great workout. Just ask Daryl, Leslie, Heather or Cindy about my BBALL court workouts we did over the winter
Tracey,
I can go to WEbster on Saturday morning to do a brick if you are still up for it. The earlier the better! I will talk to you tonight.
Tracy, Dot – I was planningto do a swim/bike at webster over the weekend. Let me know which day you pick. Earlier the better. I am going half speed, but would like to start together.
I probably will need to wait until tomorrow to decide if I’m in – I am feeling progressively worse as the day goes on, so it might be a gametime decision for me.
I was planning a ride sometime on Sunday…I have to check with my other half on our plans for the weekend though. I really need to get on the course and ride it thought…I’m getting nervous that we are only 3 weeks away.
Tracey – get some rest and some Chicken Noodle soup from Panera (I love their soup!). I hope you feel better.
I am definitely going to Webster on Saturday morning, uness it is pouring, I just had my biked tuned up. I would like to leave my house by 7:00, which should put me on the bike by 7:45 at the latest. I am only going to ride the course and not push hard, this is my ONLY opportunity to ride it before the race since I leave on vacation, July 5th and will not be back until July 17th and I do not want to ride it the week before. So anyone that would like to join me would be greatly appreciated!
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