Carla T's Micro Thread

EMJune2013

The flu has hit big time in our house.  I can't even imagine following the plan anytime soon.  Feeling worse today than yesterday.  Do I just skip this week and start from week one on Monday?

Coach Patrick

@Carla T is for Tissues -- YES!!!! We are fighting the same bug and I am just trying to get in some aerobic activity without going insane!!!

EMJune2013

The Monday after I took my test's I came down with the flu and was out for an entire week Last week I returned to the living, but the weather and family sickness as well as my own fatigue kept me from working out. I went to the gym today and planned on the run, come home for the bike. Coughing fit on the run-I felt fine, but the heavy breathing I guess would get me coughing. I stuck it out for 35 minutes with a jog/walk, but got off lightheaded and didn't feel it was ok to do 75 min on the bike.

Should I just keep with the 3rd week of Off Season or restart? What do you suggest? I am now a bit depressed with feeling two weeks behind, but I keep talking myself into getting back on track. Any guidance is appreciated.

I put this is the Macro thread also as I'm not really sure where it goes.

Coach Patrick

Carla --

The dreaded flu. I hear you...man, that really sucks...but, it's part of the "winter thing" that we all have to deal with. On some level better for you to get it now, at the start, then in Week 7 just before you are scheduled to test.

I think that we just want to keep you active until you feel better. By better I mean your power/pace effort is starting to match up with the Heart Rate you'd expect to see. When you are sick, the HR will be much higher OR you won't be able to get the effort.

So, short answer is stick with the OS training rhythm and total workout time...don't worry about the intensity yet...when you feel closer to "good" (whatever that might be!) ping me back here and we'll get you on track!

EMJune2013

I'm feeling much better, but not 100% as my daughter has a cold and it is lingering in the house....

I did all but one run on my training schedule last week and did about 85-90%.  I'm planning on trying to jump into week 5 unless you suggest otherwise.

Quick bike question-I am using a trainer.  When I do the MS, should I do it all in a certain position?  I don't have aero bars, but do have a road bike.  Should I go as low as I can or hold on to the gear/brake level?  Does that make sense?  I seem to have 3 levels-more upright, the gear/brake level and down low holding the bottom of the handle bars.  I am not a strong biker, so any suggestions are needed!

Carla

 

 

Coach Patrick

@Carla, jumping in to week 5 is totally fine! Carla, would mix up your hand positions either by interval or within (especially the longer ones). For example a 20 minute interval might see you go 5' on top, 5' in middle, 5' low, then 5' back on top again!

EMJune2013

I have now been sidelined with a nasty stomach bug. I'm doing my best to keep hydrated and liquids down. my last workout was Sunday. What do you suggest training wise once I can keep some food down? Im guessing just getting the time in?
I was feeling like I'm getting really behind, but I'm willing to get in what I need to once I get healthy.

Coach Patrick

CARLA! Ah, those kids are just petri dishes....lovely cherubs, of course, but still. I want to get you back on a routine...we need a baseline...at this point we can target next monday as the start of a full week...for now it's day to day...so if you can get in some time on the trainer and maybe a short run over the weekend, I'll take it. Feel free to reach out to me if you need a bit more input, you've had a rough two weeks!!! (617) 513-3830 Cell Phone (EST Time)

EMJune2013

I will definitely get moving when I can.  I'm feeling worse this morning then yesterday; now my daughter has been throwing up-hoping I don't get that too.

I work in a hospital, so I'm sure being in rooms with people with the GI germs is what got me. Now I'm a little freaked out that it is not getting better. 

Ill keep you posted so I can get on track as soon as able.

EMJune2013

Hi Coach P,

I spoke to you on the phone over a week ago and we decided to start Swim camp early and walk as my foot was injured.  Today was my first run since Feb. 9.  Happy that I can "run" again, but amazed at how I felt.  I "ran" for 30 minutes, 2.2 miles; 13:21 and 13:21 split, walked the rest of the time.  My foot did well, but I didn't push it as you can see and not sure if I could have gone much faster today as I over dressed-thought it was going to be colder since we are expecting a ton of snow tomorrow.  

You told me to update you on my foot so there it is.  I'll do the second week of Swim camp unless you suggest otherwise.

Carla

Coach Patrick

Carla, thanks for checking in. Yes to another week of Swim Camp for you, and the minimal running..let's see how the next few runs pan out!

EMJune2013

I'm still not up to par with full Zone 4 running, but closer. I was planning on getting a bike tune-up this week, so my thoughts were to con't with Swim Camp unless you think otherwise. I definately need my bike worked on and want to get it done before getting into the main training for my race. Should I con't with Swim camp or do something else?

Congrats on your 40 miler!

Coach Patrick

I say continue with Swim Camp!

EMJune2013

Hey Coach P,

I am starting my HIM today. I do not have access to a pool on Tuesdays, should I make it up somewhere else?
I plan on swimming Thursday nights with a fundraising group I belong to, but also wanted your thoughts. I love to swim and know I can get the run or bike in on Thursday's also. Do you think it will be too much?

I'm a little nervous and excited about starting this part of the training. Hope the weather gets better soon!
Carla

Coach Patrick

Carla, the weather can't get any worse....good god. So can you swim on Mondays and Fridays? So swims would be Mon / Thurs / Fri? I think that's fine...you might want to drop the Friday swim as the Thursday volume goes up....but for now, frequency (think skills, technique) is more important than distance.

Sounds like the fundraiser group is the place to be...very cool you have that in your week!

EMJune2013

Yes, Monday/Thursday/Friday for the swim.  Thursday is exactly an hour, so I was going to follow their workout.  I'll let you know if I can't handle the swim's if that is the case.

Thanks for your advice. 

 

Coach Patrick

Of course!!!!

EMJune2013

OK, here goes...I am amazing myself at how well I'm doing considering all the set backs I had in January and Feb. I've completed all the WKO's except the Friday swim at your suggestion to skip it.
I ran hard and did a sub 10' mile which, believe me, I never thought of doing-the amazing part was I still had energy to walk/jog for the rest of the time (30 min total today).
Then the bike and scheduled sweat test-245 min on the bike total-something I've NEVER done.

Now I have MORE questions then before. I'm not sure where to post this, so I thought I'd ask you.

I was so HUNGRY after 90 min on the bike. (I had water and a few Chomps before getting on the bike.)

I've been going to the Wiki sections, forums and doing a lot of reading. I guess I can't absorb all the information I need to because I feel like I have NO idea of the right nutrition while on a bike that long.

If I have too much electrolytes my hands tend to swell which is scary-it has happened every race I've done, so I know I haven't figured out what is right for me. Today was not too bad, but they were just starting. I read not to drink water while doing the long races, but using Chomps or gels say to use WITH water.

Can you direct me as to what I should read/look at to give me a better idea of what MAY work for me. I do feel like I'm trying to learn too much at once as tweaking my nutrition for Eagleman is a big goal I have. I may be trying too hard??

UGH!!!

Coach Patrick

Carla -

CONGRATULATIONS!!! I love hearing about the breakthroughs...very cool. You need food and sodium on those rides. I suggest you find out what's going to be on the Eagleman course, then start training with that. The sweat test lets you know how much fluid you need and you should use that drink to get in the fluid...and we can see how your body handles that.

Per the wiki, we aren't really a fan of GU products as they don't have very much sodium at all (per the wiki)...we prefer Powerbar products if you can...

What do you think?

EMJune2013

I actually wrote down that about the Powerbar products and thought my local running store had them.  They did not, so I got the GU Chomps-only a few packs.  I plan on going today to a different store to see about the the Powerbar products and will try them out this week.

I'm not sure I was very accurate with the sweat test either as it was an amazing spring day, so I had all the windows open.  The day after I did my bike with the windows closed and did a LOT more sweating.  I may need to redo it?  Plan to keep plugging along at my training plan.

EMJune2013

I'm looking ahead at week 11 (next week-March 31-April 6). I will be flying out of town on Saturday and will be back home Tuesday night. I'm most concerned about that Saturday as Big Training Day #2 is on the books. (I'm doing HIM Beginner)

I'm thinking I can get it in on Friday (April 4). If I do that should I change anything during that week (March 31-April 6)

Saturday will be travel day. Ill have access to a gym where I'm going, so any suggestions for Sunday, Monday, Tuesday (April 6-8)?

No hurry, I'm just better at mentally preparing what I need to gear myself up for.....

Coach Patrick

Carla, you can order a lot of the products online, via our discount partners (I think) -- check the list out here: http://members.endurancenation.us/Store/TeamDiscounts.aspx

Sweat test indoors is preferred!!!

Yes to the big day on Friday...I would drop the Thursday run for a day off...Friday big day...Saturday recover, Sunday = do the Thursday Run workout. Monday is a light 45' run with strides, if possible. Tuesday is your regular run interval session, then thursday back on track. Do your best to stay healthy while you are on the road!!!

EMJune2013

OK, so we ended up staying home and I did the test today-well, the swim and bike as my son got sick last night and I had to get him to the doctor. Four hours later I am now home. Should I do the run tomorrow or take the rest?

Coach Patrick

Test is more important....I hope your son is okay!!! For last minute feedback or edits, please text me: (617) 513-3830 as I don't check here on weekends...

EMJune2013

As mentioned we talked Friday and I was going to concentrate on nutrition. This morning I did an OWS, had a 75 miin ride/break between the swim and getting on my bike.

Before the swim: 3 oz applesauce, one banana, 8 oz Perform plus 1/2 a water bottle of Perform on the drive to the swim.

Drive home/to bike: 1/2 water bottle of Perform and one can of Arriba, a bag of Powebar Energy Blasts, small banana

On bike x 3 hour (beginner HIM WO), temp around 70 but very windy!!! Had one bottle of Perform per hour, one gel, one bag of the Energy Blasts and one gel size Choc/Hazelnut paste (PocketFood)

I did NOT pee while on the bike, but I did cry-does that count? I stopped biking due to no more liquid and realizing I didn't need to use the rest room, not because I felt too tired to con't. I did NOT have any swelling in my hands though which is great.

I got really hungry at about the 2:15 mark so tried the PocketFood thing I got at another race (swag) which did curb my hunger.

Any suggestions nutrition wise for these long bike WO's and/or the race??

Coach Patrick

Carla - Thanks for the feedback. I think you are going to have to plan on 1.5 bottles of perform an hour. I
Suggest you
Plan on one gel (or equivalent) every 45' on the bike...starting at the 15' mark -- 15 / 60 / 105 / 150 etc.
The hardest part is being patient enough to get this right. I'm sending you lots of good mojo. :-)

EMJune2013

Thanks for the suggestion.  I will try drinking more.  I don't think I'll be able to stomach gels as it gets hotter, so I'll see how the Energy Blasts work.

I just found out that I am going to be one of the last swim waves for Eagleman, only women 25-34 and men 25-29 are behind me.  Looks like I'll be one of the last ones on the course, but the finish line should still be there I hope.  I guess I see it as starting so late means it really can be pretty hot for me.  I need to nail this nutrition soon.  I am going to try to get on the bike course this weekend if I can.

Carla

 

Coach Patrick

Plan on a hat for the run. Fill it and your #triathlon top with ice every chance you get...but try to keep shoes dry on the run. Hydrating on the bike is critical so you can survive the run. You're going to have to drink a lot more than you want to, its something you can start practicing sooner rather than later.

EMJune2013

Good news/bad news......unable to test this week due to life/kids, but did "do" something daily.


I got out on the bike course today and feel SOOO much better about it; feel I hydrated well though I was only out for 90 min and it was only in the 60s. GOOD

I then fell off my bike and hurt my hand/wrist. BAD

Not sure I can swim right now, so what should my week look like? I'm in week 18 starting tomorrow, BEGINNER HIM. Biking should be ok.

Carla

Coach Patrick

Just drop all the swims as you rested and sit. You can certainly fill in those days with a short easy run of 30 minutes but nothing else. It's getting pretty close to race day so we don't want to overdo it.

EMJune2013

Thanks, now that I'm way more calm about the bike- I'm freaking about the swim. Not able to make a fist or take any weight thru my hand-icing, wearing a splint as needed.

Ran today with a little modifying, so not to worried about the hand with the run. Will try the bike Saturday.

Will do the short runs-thanks