So when you're going to do any kind of race, you need to replenish fluids with water first and foremost, but also with some kind of hydration mix and energy bar/gel.
Being hydrated means you'll have a better race and will feel better before and after the race. (To some extent since training is a larger component of whether you'll feel good during and after the race).
You also need to test out any hydration, energy and protein replacement products WHILE you train. You don't want to wait till race day to try something new because either it'll upset your stomach or you'll hate the taste of it or you'll find that it was a waste of your money because it didn't enhance your performance.
Since the series of triathlons I'm doing are supported with Gatorade Endurance formula, I decided to start there. I've always preferred Gatorade (the basic formula you can buy at just about any grocery store) since it messes with my stomach the least and it makes me feel hydrated. But then I tried Gatorade Endurance (http://www.itsonthecourse.com/) and it ROCKS! The taste is a bit saltier than the original mix, but it tastes great! It has definitely given me more energy and I feel like my endurance has increased while using it. You can purchase it online (i love http://www.trisports.com/ because they are friendly and thorough...they also sign off the packing slip with a "Thanks Jenny" and a smiley face every time...i love it!) or from some triathlon stores and running stores.
In the past, when I've done a sprint tri or a 8 mile run, using gatorade (i mix my own to make it less sweet) and some energy gels (I love Gu) has been sufficient. But based on all of the triathlon podcasts I've been listening to lately that talk about 1/2 iron and iron distances, it's apparent that I'll need more than the hydration mix and energy gels. The missing factor is some protein. The concept seems to be that you would take in some mix of protein and hydration drink on the bike portion of the 1/2 iron distance. This mix will feed your muscles' glycogen stores and help reduce the conversion of your muscles into energy. It also feeds your muscles some protein to minimize the damage to your muscle tissue during and after the race--your muscles will recover quicker after the race since they'll be less damaged during the race. Makes sense.
The names I keep hearing about are Hammer's Perpetuum & Sustained Energy (http://www.hammernutrition.com/za/HNT?PAGE=PRODUCT_CATEGORY&CAT=NUTRI&OMI=10103,10082,10047&AMI=10103) and Accelerade (http://www.accelerade.com/). There are many more out there but these are the three that I've heard about from the podcasts or friends.
So I tried Hammer's Perpetuum on last Thursday's workout of swimming for an hour then running for 90 minutes. Perpetuum is orange creamsicle flavored but it wasn't enough to cover the icky protein taste for me. I really didn't like it. I can't even tell if it helped my muscles feel better.
So I tried Accelerade on a long run the week before and actually loved the taste of the Orange flavor but not the Lemon-Lime one (tasted like tequila mix--but i love tequilas). I feel that the Accelerade fed my muscles a bit. It was slightly noticeable. Compared to Sustained Energy, Accelerade has less protein and less carbs (and the carbs are primarily made up of sugars in Accelerade).
Then yesterday on the 2 hour bike with 30 min run afterward, I tried Hammer's Sustained Energy. This stuff is nonflavored but is made with protein so you definitely can taste the protein a little and definitely feel a little bit of the chalkyness. However, since it was unflavored, I was able to mix it with Gatorade Endurance to make it taste great. I feel that the Gatorade Endurance mixed with the Sustained Energy made me feel great on the bike and the run. The transition from biking legs to running legs was less awkward and less painful than usual. So I'll have to test Sustained Energy again.
Post training/race workout nutrition is as important as the nutrition during. Based on my research, drinking a protein shake or drinking chocolate milk after a workout will help muscles recovery by feeding the muscles the protein it needs to rebuild. It'll thus reduce muscle aches the next day and you'll be able to work out the next day without feeling the previous day's soreness. I'm still experimenting on what works best for me. So far it's been Designer Whey protein powder (http://www.designerwhey.com/life-changing-products/index.php) (strawberry or vanilla taste the best) mixed as a smoothie with fresh strawberries, organic apple juice, organic plain yogurt, and Amazing Grass Green SuperFood powder (this stuff of awesome--lots of greens and great for the immune system and energy) (http://www.amazinggrass.com/superfood-home.html). And it tastes great for a protein shake. One last plug before I go---my dad saw an infomercial on the Magic Bullet blender...yeah, I know, infomercials are cheesy but this product is awesome. I use it to make my smoothie protein shake and it's really easy to clean and use and it takes up minimal space in the cupboard. (to clean it, just stick the blade top and the cup in the dishwasher...it comes with another blade top and several cups too) Check it out at http://www.buythebullet.com/. We bought ours at Target about 3 years ago and it still works great.
Keep testing yourself!
5.11.2008
5.06.2008
Moab - Yeehaw!
What more can I say? Moab was awesome. Slickrock is awesome. Sovereign is awesome. Arches National Park was awesome. I haven't been so impressed since sightseeing in Europe---I would equate Arches' dramatic landscape to some of Italy's ancient structures like St Peter's Basilica, Pompeii Ruins, etc.
And now back to the grind. I love going on vacation. It's exciting. I love to splurge on desserts and yummy fattening food.
But I also love coming home. Unpacking everything so I can find it quickly when I need it for training. I love getting back to eating healthier. I love getting back into my training routine. I feel most comfortable when I'm in a routine. Sounds boring but I accomplish a lot when I have a routine. And I enjoy life more.
So up until now I haven't really mentioned my training plan. I just realized I started my 7th week of training and I still LOVE IT!
There are some great triathlon websites for beginners and seasoned triathletes. Although I'm not new to triathlons (have done at least 10 sprints and 3 olympic distance tris) I really liked the training plans and other information on http://www.beginnertriathlete.com/.
I found a great 1/2 ironman distance training plan written by Scott Herrick of Alpine Multisport LLC. This training plan is about a month longer than the ones I'd seen on other sites. This means I'll be better prepared for the big event.
Plus everything's based on time, except for the swim. That helps a lot with time management during the week.
Some things that I learned in the last 2 months about training for a 1/2 ironman are:
1) You have to plan ahead. Every Sunday evening, I jot down the next week's training schedule in my planner. I look at my planner every morning or evening to see what I need to pack up for the next day's training: workout clothes, snacks/hydration/powerfoods, including what we're having for dinner. If I have a long workout the next day, I'll defrost some tilapia (yes Jim--Tilapia again!) in the fridge that morning so that when I get home from training, we can make a quick healthy yummy dinner. Tilapia, broccoli and pasta or corn are always quick and easy.
2) Planning and preparation gets easier after 2 months of doing it. I have to admit that even I, the persistent and constant planner, got frazzled with having to prep and plan for training. In the first month of training, it seemed like it took me hours to get my stuff together the night before. But now, I'm done prepping my clothes and food within an hour. Organization is the key. I have all of my bike shorts and jerseys in one place. I have all of my running shorts and sports bras in a separate place next to my cycling clothes. I have my bike gear near the bike. You get the point.
3) When the training plan says to take the day off or to do an easy workout, just DO IT. Trust me. When it says easy run, just do an easy run. It takes determination and willpower to run at a pace that makes you feel like you're practically crawling. These workouts are important because they help you build a good base. They give your body time to recoop from previous workouts. You can't push your body constantly...you'll probably end up with injuries if you do. I've noticed that my body really needed to do an easy run when it was prescribed in the training plan because my body was tired from the previous day's more strenuous workout. Enjoy the slow pace workouts!
4) Growing pains don't stop when you're a kid. Since triathlon training incorporates your legs primarily, my legs have been aching every other week roughly. The 1st week of training, my legs ached getting used to the time on my feet. Then the schedule included sprints around the 4th or 5th week of training...and my legs ached since they aren't use to running faster. Then around the 5th week, the schedule had me doing some brick workouts (swim 1 hour then run for 1/2 hour immediately after, or run for an hour then bike for a 1/2 hour as recovery)...and of course my legs ached. But the good thing is that you have to endure growing pains in order to become stronger. Now in my 7th week, I definitely feel stronger.
So going forward, since this is a blog about triathlons and training, I'm going to post the workouts on the blog in a separate spot so you can get an idea of where I'm at.
Until then, RIDE ON! (and don't forget Bike to Work day on June 25th!)
And now back to the grind. I love going on vacation. It's exciting. I love to splurge on desserts and yummy fattening food.
But I also love coming home. Unpacking everything so I can find it quickly when I need it for training. I love getting back to eating healthier. I love getting back into my training routine. I feel most comfortable when I'm in a routine. Sounds boring but I accomplish a lot when I have a routine. And I enjoy life more.
So up until now I haven't really mentioned my training plan. I just realized I started my 7th week of training and I still LOVE IT!
There are some great triathlon websites for beginners and seasoned triathletes. Although I'm not new to triathlons (have done at least 10 sprints and 3 olympic distance tris) I really liked the training plans and other information on http://www.beginnertriathlete.com/.
I found a great 1/2 ironman distance training plan written by Scott Herrick of Alpine Multisport LLC. This training plan is about a month longer than the ones I'd seen on other sites. This means I'll be better prepared for the big event.
Plus everything's based on time, except for the swim. That helps a lot with time management during the week.
Some things that I learned in the last 2 months about training for a 1/2 ironman are:
1) You have to plan ahead. Every Sunday evening, I jot down the next week's training schedule in my planner. I look at my planner every morning or evening to see what I need to pack up for the next day's training: workout clothes, snacks/hydration/powerfoods, including what we're having for dinner. If I have a long workout the next day, I'll defrost some tilapia (yes Jim--Tilapia again!) in the fridge that morning so that when I get home from training, we can make a quick healthy yummy dinner. Tilapia, broccoli and pasta or corn are always quick and easy.
2) Planning and preparation gets easier after 2 months of doing it. I have to admit that even I, the persistent and constant planner, got frazzled with having to prep and plan for training. In the first month of training, it seemed like it took me hours to get my stuff together the night before. But now, I'm done prepping my clothes and food within an hour. Organization is the key. I have all of my bike shorts and jerseys in one place. I have all of my running shorts and sports bras in a separate place next to my cycling clothes. I have my bike gear near the bike. You get the point.
3) When the training plan says to take the day off or to do an easy workout, just DO IT. Trust me. When it says easy run, just do an easy run. It takes determination and willpower to run at a pace that makes you feel like you're practically crawling. These workouts are important because they help you build a good base. They give your body time to recoop from previous workouts. You can't push your body constantly...you'll probably end up with injuries if you do. I've noticed that my body really needed to do an easy run when it was prescribed in the training plan because my body was tired from the previous day's more strenuous workout. Enjoy the slow pace workouts!
4) Growing pains don't stop when you're a kid. Since triathlon training incorporates your legs primarily, my legs have been aching every other week roughly. The 1st week of training, my legs ached getting used to the time on my feet. Then the schedule included sprints around the 4th or 5th week of training...and my legs ached since they aren't use to running faster. Then around the 5th week, the schedule had me doing some brick workouts (swim 1 hour then run for 1/2 hour immediately after, or run for an hour then bike for a 1/2 hour as recovery)...and of course my legs ached. But the good thing is that you have to endure growing pains in order to become stronger. Now in my 7th week, I definitely feel stronger.
So going forward, since this is a blog about triathlons and training, I'm going to post the workouts on the blog in a separate spot so you can get an idea of where I'm at.
Until then, RIDE ON! (and don't forget Bike to Work day on June 25th!)
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