Group photo
Author:
KERICHAR's Photo KERICHAR Posts: 103
4/20/11 9:01 P

My SparkPage
Send Private Message
Reply
I really paid attention to what I ate the night before a race only once emoticon ....working on that. The night I had a pasta dinner w/shrimp and lots of veggies was the best. The oatmeal & a banana seem to sit best for me too before ANY race. If I eat much more...it's like carrying a rock....anything less, I get hungry in the race. Helen is right, you have to learn your body. I'm hoping I get it all together this year to see some big improvements in time from two years ago. Running is my most difficult part, so I spent last summer training for that alone...ended in Oct. w/ a half marathon. I'm going back to the world of TRI's this summer and can't wait! Right now my biggest roadblock is ALLERGIES...difficulty breathing doesn't help anything!

ďFar away in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they lead.Ē Louisa May Alcott


 current weight: 188.0 
194
183
172
161
150
GLADGAD's Photo GLADGAD Posts: 5,690
4/20/11 9:00 P

My SparkPage
Send Private Message
Reply
Helen - I can't wait to hear more about your training for the HIM. Are you using a plan? If so, which one? My chiropractor keeps teasing me about doing one. One day I'll surprise him by telling him I'm signed up.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
HELENGUNTHER's Photo HELENGUNTHER Posts: 294
4/20/11 4:18 P

My SparkPage
Send Private Message
Reply
I think the important thing in all of this is to figure out what works for "you". All of our bodies are different and react differently to different types of food. It also makes a big difference how long the race is. I spoke with Craig Alexander about what he does during an OLY, which is about a 2 hour race for him. He hardly takes in any fuel and relies on what's in his body. I know for myself, I can do a 1 1/2 hr sprint while only consuming a little fuel (HEED) on the bike. For an OLY, I need HEED and then some sports beans on the run. When i do my 70.3 this summer, I'm really going to have to figure out my nutrition, because it's such a long event, and I can't get by with what's in my system. But what works for one person, won't necessarily work for someone else. My husband eats a pretty breakfast in the morning before a race, but I have a hard time eating early in the morning, so I usually just eat an Odwalla Bar in the car on the way to my race. It has worked for me, yet waffles and whatever work for my husband. He's a bigger guy than me, so he also fuels more during a race than I do.
Carolyn, it will be interesting to see how things work out for you this year in your race. keep us posted.
Meanwhile, i woke up to snow this morning, so my bike training is going to have to wait some more. Plus, who knows when our lakes will warm up for swimming. Grrrr!

 current weight: 117.0 
129
126
123
120
117
GLADGAD's Photo GLADGAD Posts: 5,690
4/20/11 3:49 P

My SparkPage
Send Private Message
Reply
Moto - yeah I usually take something on the bike, but I was doing so well and didn't want to mess up my time, so I skipped it. Kind of forgot about it, really! I can't have any major dairy before any hard exercise - it just sits in my stomach like a rock, so yogurt is out of the question.

I have a good deal of easy to digest carbs the day before a sprint tri, so I think I'm okay as far as that goes. After all, my race is less than 1.5 hours long. For a 2:11 half marathon I've gotten by on one GU. I can't remember what I ate the day before the tri last August, but for dinner this past race I had rice, a mix of vegetables, red beans, and a couple of baked chicken tenderloins.

Maybe I should add a second bottle cage to the bike and fill that with some energy drink or a mix of diluted Hammer Gel and Endurolytes. I will play with that in training. I have 3 or 4 months. Thanks for the tips! I plan on getting more fit.


-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
MOTOGUY128's Photo MOTOGUY128 SparkPoints: (0)
Fitness Minutes: (8,272)
Posts: 172
4/20/11 12:36 P

My SparkPage
Reply
That not a bad food strategy. It does still seem a little light. I would suggest eating a little larger breakfast if you can sicne you're doing the right thing and eating at least 2 hours before the event. Maybe add a cup of yogurt. Or have a small bowl (1 serving) of whole grain cereal in the evening before you go to bed.

of course at your current level bonking may be less of an issue since you're calories burn is a little low. But as you get more fit, you'll be able to sustain a higher effort and may need mroe food, or at least 1 GU during the bike.

I consume 2 GU's or 1 GU and a diluted sports drink while on the bike. I try ot have hte GU late on the bike, so I only need to drink 2 or 3 cups of water during the run. Sugary stuff is hard to drink at higher breathing rates while running fast because it creates phlem (at least for me). My intensity and breathing rate is a little lower on the bike.

 current weight: 172.0 
205
193
181
169
157
GLADGAD's Photo GLADGAD Posts: 5,690
4/20/11 9:09 A

My SparkPage
Send Private Message
Reply
So, it's been 8 months since I originally posted this. Thanks, KeriChar for responding, because it gave me pause to re-read everyone's posts. I think the problem was two-fold: Poor choice of race morning nutrition and lack of electrolytes.

I just did my first tri since the one I discussed below, and I did great. I had oatmeal when I got up at 4:15, ate a banana after I set up my transition area, and then had a GU just before 7:00 when everyone was heading to beach. This was about 20-30 minutes prior to my wave start. I had no bonking problems whatsoever.

I am signed up for this tri again, so I will have remediation!

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
KERICHAR's Photo KERICHAR Posts: 103
4/19/11 4:39 P

My SparkPage
Send Private Message
Reply
I agree w/Irish. Sounds like you bonked. I bonked at one of my first races, and so far, I haven't made the same mistake again. Races bring out the best/worst in us because we push ourselves to limits we wouldn't normally. So, even when you have trained for distance, time, etc., race day can change it all. I don't do any races over 1 hour without GOO. Usually a week or two before the race, I even practice taking the GOO. Normally I've checked out the race and I have an idea where I can power up during my bike ride. I also drink G2 during my ride. Depending on the length of the race, I will GOO at 45 minutes and then again every 30 minutes after that. Once I got that under control, my racing was pretty consistent. Anyone who even dares to do a TRI deserves a pat on the back. Don't be so hard on yourself....it isn't how you fall, it is how you pick yourself back up that matters.

ďFar away in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they lead.Ē Louisa May Alcott


 current weight: 188.0 
194
183
172
161
150
CHATTYMCPATTI's Photo CHATTYMCPATTI Posts: 2,706
1/23/11 10:29 P

My SparkPage
Send Private Message
Reply
WOW, that sounds like a pretty good race to me. My first race was 2:17!

 Pounds lost: 0.0 
0
43.425
86.85
130.275
173.7
PFOLEY58 SparkPoints: (0)
Fitness Minutes: (748)
Posts: 12
12/15/10 2:19 P

My SparkPage
Send Private Message
Reply
one tip for T1 -- as you had an issue getting clipped in, leave your shoes clipped and start out pedaling on top of them, then put them on as you ride. some races allow this, some dont, but it's a time saver.

 current weight: 260.0 
262
246.5
231
215.5
200
TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,736)
Fitness Minutes: (50,049)
Posts: 8,815
8/16/10 5:18 P

My SparkPage
Send Private Message
Reply
Carolyn... Your times look within range to me. But then I'm an old goat, so what do I know. LOL BUT...I do know that I had a bad year last year where many of my times were WORSE than my first year. Then there was this year...they were the best times of all. So some races and some years are that way for whatever reason. But it is definitely good to pick it apart and see where you could have done better.

Last year, my bike stunk! But this year, not only did I get a road bike, I also did computraining at a class and did some grueling workouts. Then did group rides keeping up or trying to anyway....keep up with the men in the group. Very challenging. I lost 20 lbs and this helped on the run. But what really helped on the run was adding the LONG distances...up to 11 .5 miles on a weekend. I know you do some of this stuff...but maybe just doing something different helps. Had my strongest year ever adding this stuff. I STILL SWIM SLOW NO MATTER HOW HARD I TRY!....I'M THINKING I MAY NEVER IMPROVE MY SPEED HERE. So...bike and run are more manageable for increasing speed and the above training, new bike and lost weight combined gave me a better year.

As for nutrition... Coaches have told me for sprints I didn't need any nutrition. However, I did take Shot Blocks in the middle of my bike. Seemed to help on the run. Just drank G2 or water enhanced with electrolytes with no flavor. Again, I had coaches even say most people don't need electrolytes for anything under two hours....unless you are a heavy sweater. Which I totally am! Like a pig!

Pre meal...I goofed at my half marathon and only ate oatmeal and a banana. I was very light headed and dizzy at mile ten. DUH! Need SOME protein. So I did the reverse and had NO protein. Didn't work! What was I thinking.

You've come a long way, baby...to get to where you are today!
emoticon
Keep up the good work, training and seeing where you can change things up a bit if possible....

....one thing is for sure.... The older you get, the higher your age group, the more likely you'll place! I moved up an age group this year and it reaped me two 2nd place finishes as the amount of women in that age group dropped significantly! One race went from 27 last year, down to 15 in this next age group!

We are so blessed to be able to race the older we get. :)

Edited by: TENISWHIZ at: 8/16/2010 (17:20)




 Pounds lost: 0.0 
0
10.275
20.55
30.825
41.1
HELENGUNTHER's Photo HELENGUNTHER Posts: 294
8/16/10 12:51 P

My SparkPage
Send Private Message
Reply
Carolyn, As I was reading your race report, the first thought I had was the same as Irish. Why are you taking Perpetuem? That drink has a lot of protein in it and meant for folks doing much longer races or workouts. Hammer's energy and electrolyte drink, HEED, might have helped you more, or any energy drink for that matter.
Also, I don't think you realized how hot and humid it really was, and how that affected your run. When you train in the heat and humidity, it's one thing. But you definitely pushed yourself on the first leg of the bike, and it just might have knocked the snot out of you more than you realized, given the race conditions. I also don't know how much salt there is in Perpeteum. You might have also been lacking salt and electrolytes, given the race conditions.
Be proud you beat your bike goal, and where you place is dependent on who shows up. So don't get too caught up in AG place.
Remember, a friend of mine has a great quote: "any race you finish the same day you start is a good race". So, with that in mind, you had a good race. And use what happened out there this weekend to propel you forward and faster in your next race. emoticon

 current weight: 117.0 
129
126
123
120
117
GLADGAD's Photo GLADGAD Posts: 5,690
8/16/10 10:45 A

My SparkPage
Send Private Message
Reply
Irish - I had breakfast calories - oatmeal and a banana. You also made a great point about using the Perpetuem as fuel for the race. I have used it a good deal in training (it's great just before an hour ocean swim) but I have not used it for a race. That lack of carbs is very well what got me on the bike. Thanks for the input. It makes good sense.

Maybe I didn't respect the fact that this was a race and not training. Pretty much all of my workouts are 1 to 1.5 hours, so I tend to think of a sprint tri as being only a little bit longer than a training session. I will have to adjust my attitude in this regard!

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
PERRYR's Photo PERRYR Posts: 682
8/16/10 10:10 A

My SparkPage
Send Private Message
Reply
Carolyn,
Similar experience for me on duathlon last week.
Felt great, passed a lot of people on the bike portion, good transitions, and posted slower time than last year.
Say what! Bummer.
Only thing I can think is that I ran out of gas on the bike portion. I didn't eat my snack bar on the bike, just consumed low calorie energy drink. ** That must have been it.** I tracked each leg and transitions this year, but didn't last year so I can't compare them.
As others have said, some days are just better than others. I suggest trying different energy sources.

I placed right where I did last year, in my age group and overall - but noticed that a lot of younger participants that beat me last year did a LOT better than I did. That tells me that it was me, not the weather......

H3HOUND's Photo H3HOUND SparkPoints: (5,082)
Fitness Minutes: (5,472)
Posts: 557
8/16/10 9:39 A

My SparkPage
Send Private Message
Reply
Well, I am not sure what so bad about this. There wasnt a mechanical failure, you didnt get too far off course, and you did not DNF. You did gain experience, made you bike goal, and got to the finish in one piece.

A closer look may tell you what you already know. You swam hard for the finish. Meaning you had to recover from that during transition. Also, it sounds like you blew up on the 2nd bike leg (been there done that). So, you were left to run a bit depleted in the heat (it was 103 here yesterday).

Heat stress can put a serious hurtin' on the run. I pulled two folks off an oly course earlier this year and both left in an ambulance.

All in all I would surmise that you ran out of gas on the bike. The bike leg is a good place to take in calories and 'prepare' for the run.

Its not win or lose; its win or learn.



Edited by: H3HOUND at: 8/16/2010 (09:40)
-After 40 PRs-
50k trail: 6:53:51
26.2: 3:50:23
30K trail: 3:52:28
Oly Tri: 2:48:33
13.1: 1:43:43
10K: 46:17
5-miler: 37:28
5K: 21:06

Maintenance Range Ticker - Center is Ideal


 Pounds lost: 7.0 
0
7.5
15
22.5
30
IRISH98's Photo IRISH98 SparkPoints: (0)
Fitness Minutes: (35,633)
Posts: 1,187
8/16/10 9:20 A

Reply
Did you have any other calories, or just the Perpetuem? It just sounds like you bonked, which happens to all of us at least once. Be careful about comparing times between races and placement in those races - it all depends on who shows up that day and what the course/conditions are like! But back to the nutrition, I always have a Gu ~15 minutes before the swim start. Depending on the length of the swim (30 minutes or more) I would have something in T1, otherwise just water. Rule of thumb, drink every 15 minutes, eat ~100 calories every 30. I like to drink water with the food, and sports drink alone. If it's hot, I'll also take a salt tab before the race, and again every hour.

I wasn't familiar with Perpetuem, so I looked it up. I don't think it's the best thing for you to be drinking during a sprint. It has protein and fat in it, and would be best for long endurance events where you are tapping into other sources of energy. For a sprint, you want all readily available fuel, like you find in gels, shot blocks, gatorade, etc. - all carbs.

Try not to get discouraged though, as I said, bad races happen. My friend has been working his butt off on his swim for over a year. A few weeks ago in Ironman Lake Placid, he had his worst swim ever, and almost missed the swim cutoff! I completely understand wanting to continually improve, but try not to let one bad race get you down!

2010 Goals:
Get under 6 hours for a half Ironman triathlon
Get under 8 min/mi for a 5K - DONE 4/3

2010 Big Races:
Jan 15-17 Bermuda Half Challenge (8:15 Mile, 1:01:20 10K, and 2:11:32 half marathon)
June 6 Mooseman 70.3 triathlon (6:30:25)
Aug 22 Timberman 70.3 triathlon (6:10:14)


 current weight: 139.0 
186
172
158
144
130
GWBACH's Photo GWBACH SparkPoints: (129,135)
Fitness Minutes: (206,873)
Posts: 6,404
8/16/10 9:09 A

My SparkPage
Send Private Message
Reply
Ok Carolyn, I looked at your report and I see that you did what the day gave you, you gave it your all and you pushed yourself to the max. Congrats, great job.
We are a competitive bunch and some times the ringers show up and push us AG's back, I have been in 30 some tris of all distance except Full Ironman and know that on my best day I can end up at the bottom of the ladder. I had my best tri at the end of the season last year and finished last because of this reason.
So I just try as hard as I can and just shoot for the best I can do, normally it is my PR for that race or hitting a new split in one of the legs of the race.
you did nothing wrong and had a great race. you can set you goals for next years race and train to reach that goal, but when you race, you always win. so keep it up and remember, you are the best that you can be, you did your best, and that is always good enough.


Edited by: GWBACH at: 8/16/2010 (09:18)

"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



 Pounds lost: 5.0 
0
11.25
22.5
33.75
45
LAPPELSON Posts: 169
8/16/10 8:44 A

My SparkPage
Send Private Message
Reply
Well, you also succeeded in getting below 50 minutes for your bike. That's a good thing too, no?

Maybe it was just hotter than you realized and it had nothing to do with your training. If I had chills during a race, I would stop immediately. That's scary stuff.

 current weight: 128.0 
128
126
124
122
120
GLADGAD's Photo GLADGAD Posts: 5,690
8/16/10 8:01 A

My SparkPage
Send Private Message
Reply
I posted this on my blog, but am seriously trying to figure out where I went wrong. I felt like I did everything right in training but still had a poor performance. The distances and splits were as follows:

Swim Ė 3/8 Mile: 12:26
T1: 2:24
Bike Ė 13 Miles: 48:01
T2: 1:46
Run Ė 5K: 34:51
Final Time: 1:39:27

I screwed up on the swim as I started too far outside. I misjudged the current, thinking it was pulling more from south to north, but it was really more pulling you out to sea. So instead of carrying me out to the buoy I had to swim to it. Once out to the buoy I made my turn and started a slow-moderate speed in order not to tire too quickly. When sighting, I never saw the middle buoy, and after awhile I realized that I had swam too far out. I was kind of using the lifeguards as a guide and didnít realize how far out they were. I swam hard the 75 yards or so to the last buoy, made the turn and swam hard to the beach. The conditions of the water were flat, and the water temperature was in the mid to upper 70s, which was cool compared to the mid-80s that I had been swimming in. It felt great. I was huffing and puffing coming out of the water and it was difficult running uphill in the sand, but once I reached the top I managed to catch my breath pretty quickly.

In T1, I was a little screwed up as they had wooden boxes for the bikes. We put our rear wheels in a narrow gap between the boxes, and the boxes themselves were used to toss gear that we no longer needed. Our set up area was between the bikes, and I had to go around my bike to get to my stuff, whereas with racks, my stuff was just in front of the front wheel, so it was a little awkward. I quickly rinsed the sand off my feet, dried them a bit, and put on my helmet and cycling shoes (no socks). I drank 4 oz of Perpetuem, grabbed my bike and ran to the mount area. However I could NOT clip in. My cleats were wet and kept sliding. I must have wasted almost a minute fooling around to clip in. It didnít occur to me to just get on the bike and clip in as I pedaled (this goes on the lessons learned list).

Once I was moving, the bike started off pretty good. The course was two laps of an out and back. Going out was against the wind, so coming back was much easier. I did great on the first lap, finishing in about 22 minutes. My goal was to finish in less than 50 minutes, so I was well on my way to beating that. Unfortunately once I started the second lap my legs died. I struggled the entire way out, sometimes going as slow as 14.4 mph. I tried hard to speed up, but my legs were dead. The way back was easier but nowhere near what I wanted Ė maybe 16 mph when I was easily maintaining 18-19 mph on the first lap. I managed to beat my 50 minute goal, but only by 2 minutes. I lost about 4 minutes on the second leg.

I dropped the bike, drank a bit more Perpetuem, grabbed a small water bottle and started off. I didnít want to stop at any water stations, but the sun was well up, it was very humid and quite hot Ė probably in the mid to upper 80s. This course had NO shade and was on black asphalt the entire way. When I started the run, my entire right side from my shoulder to my waist cramped up. I walked/jogged, and after about ĺ of a mile it got better. Unfortunately my legs were dead. I simply could not run for more than a couple of minutes, and I bet I walked as much as I ran. I wound up stopping 4 times at water stops just to pour ice water over me, and around the 2 mile mark I started getting the chills complete with goosebumps. At least I was still sweating, but not much. I drank my entire 8 oz bottle on the run.

When I finished, I grabbed a cold bottle of water and had to lay down in the shade for a few minutes. Usually I walk off a race, but this time it was all I could do to get into the shade. I also usually tolerate heat better than most people, but for some reason I wasnít that day.

I am still trying to figure out what happened, so if you have any suggestions Iíd love to hear them. I didnít eat any more or less than I normally do before a race. This particular morning I had a small bowl of oatmeal around 5:00 a.m. and a half of a banana about an hour before my 7:20 race start. I sipped on about Ĺ bottle of water that morning and used the bathroom. It was not my TOM. I did a nice 10 minute slow jog warm up around 6:40 and felt fantastic, and also did about a 10 minute swim warm up in the ocean. I was slightly nervous at the race start, but once I reached the first buoy I settled down and focused on my swim. Mentally I felt great until I started lagging on the bike and then I felt like I was screwing up what I wanted to be my best bike performance in a race. In fact, my goal for this race was to improve my cycling, but instead I did worse than my last race (16.5 mph in April to 16.1 mph last week). The April race had a side wind, so it was a struggle the entire way, while this race had a lighter wind, but it was coming out of the south.

While I know tris are supposed to be fun, I didnít particularly have fun at this race since itís the worse I have done since my first triathlon. Coming in 19th out 21 in my age group isnít my idea of fun, unless of course I improve on something (I came in 4th out of 13 in last Aprilís race). Well actually I improved on T1, but I had been working hard on the bike and I really expected to do well. Maybe I should have done longer rides. My tempo rides were in the 10-15 mile range, with long, easier rides in the 20 mile range. I still donít know why I died out like I did, though.

Any suggestions or thoughts would be appreciated. Thanks!

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
Page: 1 of (1)  

Report Innappropriate Post

Other TriSport:Triathletes, Swimmers, Cyclists & Runners Wheels go Round & Round: Biking Posts

Topics:
Last Post:



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=818x8x36079982

Review our Community Guidelines