Friday, October 31, 2008

10k for time...this weekend!



My "first" 10k (for time) is this weekend and it should be a good one.
The weather is cooler and that means faster running! (i.e., I can't feel my feet!).
I'm excited to run and I think that my training has been spot on for the past 4 weeks - thanks coach!.

I have actually tapered back the swimming and biking this week to focus more on the running and I feel as though it will pay off big. My goal is a top 5 age-group finish.
Fingers crossed everyone!

Ironman calories...what a way to burn!

IRONMAN TRIATHLON CALORIE EXPENDITURE
Based on a triathlete who weighs 140 lbs (10 stone)
This all depends on the size of the triathlete so calorie requirements can vary considerably by up to -/+ 20%.
Swimming 3.8km
Estimated finish time 55 minutes - 495 calories
Estimated finish time 60 minutes - 540 calories
Estimated finish time 75 minutes - 675 calories
Cycling 180 km
Estimated finish time 5 hours 10 minutes (22mph) – 5,580 calories
Estimated finish time 5 hours 36 minutes (20mph) - 5,376 calories
Estimated finish time 6 hours 40 minutes (17mph) – 5,200 calories
Estimated finish time 7 hours 45 minutes (15mph) – 4,650 calories
Marathon 26.2 miles
Estimated finish time 3 hours 15 minutes – 3,120 calories
Estimated finish time 3 hours 45 minutes - 2,900 calories
Estimated finish time 4 hours - 2,800 calories
Estimated finish time 4 hours 30 minutes - 2,700 calories
Estimated finish time 5 hours - 2,600 calories
Things to consider.
The following will affect the number of calories that are used.
During an Ironman triathlon marathon 26.2 miles your calorie requirements will depend not just on the distance but the speed and your efficiency during the last section of the triathlon. If you are tired you run slower and as your form becomes inefficient you sue up more calories to allow you to move forward. In theory you need the same number of calories to run each mile. Running faster however requires more energy hence the difference from a faster to a slower marathon

Wednesday, October 22, 2008

Clemson questions...


I just have to have a Clemson moment:

5k Return on Investment (ROI)

I ran a 5k race in Phonexville, PA last weekend.
Although the run was primarily a way for me to get HR #'s for base training, I was still eying up my "competition" at the start.

The weather here in PA turned rather cold last week and at the start line that morning it couldn't have been over 45 degrees. Cold!

The race went well for me. It was a small proud, only about 220 participants.
The fist mile in HR = 170. HR at finish = 181. Highest HR = 201.
Time = 21.35

Although this was a bit off of my PR, I was satisfied knowing how long it had been since I had really pushed a 5k!

What was best of all was the prize at the end!
I actually won overall for the women and snagged an awesome hand-made glass bead necklace and $100! Now that's what I call ROI.

Tuesday, October 14, 2008

One week in: Tri training

Last week was my first "official" week of triathlon training. It was super fun! I love the variety and I think my body likes the variety too. It's great to switch from swimming to biking- both of which have no impact- to runs. It really is a great balance and I think my body will really appreciate the muscle confusion.

My coach is fantastic, really supportive and very enthusiastic. All very good things.
I'm also meeting tons of new people which really adds values to my life.

United States Master Swimming (USMS) has some of the most driven, friendly, fit people ever. I'm always tired by the time I get to practice (7:30pm!) but I always feel refreshed and energized when it's over (9:00pm- so late!).

Bryn Mawr Running Club also has a friendly bunch. They are "A drinking club with a running problem" and they way to get to know the people there is to meet them at the bar after the runs. I don't know how I feel about sucking down a beer after a run on a Wednesday night in the middle of training, but I'm sure it'll happen soon enough.

The biking is going good with the Philadelphia Bike Club. Cyclists are a very chatty group - which is possible thanks to the lower heart rates from spinning. I enjoy spending my weekends racking up the miles with a few friends. It's a great way to catch up and it makes the water ice at the end taste so much better!

Now, if only I could figure out what to do about the whole rowing thing??

Week 1 totals:

Swim: 4 hours
Bike: 4 hours
Run: 3 hours
Row: 4 hours
Other: 1.5 hours
Total training time = 16.30 hours

Feedback from MS 150

This post is a bit overdue, but the ms 150 was awesome! Over 6,000 riders and 5.5 million dollars raised to help fight ms. Now that is what I call a good weekend!
I met a lot of friendly people and heard a lot of great stories.
Rob was waiting for me (and cheering) at the finish line for Day 1 in Ocean City. I was happy to see his face as I headed under the finish line tape. Needless to say, I ate a lot of food and was sleeping by 7:30pm.

Sunday started early, around 6am on the road. Most of the other riders were taking there time, enjoying the free breakfast (it was good) before heading on the road again.
I met up with a few guys who seemed pretty serious and asked if I could tag along (plus they had a headlamp and I didn't! It was still pretty dark at that hour).
They set a great pace around 22 mph and I hung on all the way until the first rest stop- about 11 miles in. I was happy to start the day at that pace and wanted to finish just as strong. After the rest stop, I hopped onto another pace line (only 3 people) and we hung out for the next 50 miles, again averaging 19-21 mph.

Coming home, I rode with an amazing woman and we really pushed each other to average 20mph all the way home. We were the first women home! 75 miles in about 4.5 hours. Fast stuff! I was back in Cherry Hill before 11am! So fast.

Although I had to wait about a week to get on the saddle again, I can't wait to ride another ms tour!

Friday, September 26, 2008

MS 150 Bike Tour

Tomorrow is the start of the MS 150 bike tour.
I will ride 100 miles on Saturday, followed by 75 miles on Sunday. (I hope a beer is in there somewhere). The start is in Cherry Hill, NJ and we finish day 1 in Ocean City. It's motivating to be riding towards the shore and I do love Ocean City.
A party Sat. night is planned and as long as the rain holds off- it should be a great time.
Right now I 'm pretty anxious that it's tomorrow, but I know I will love it once I start riding.
What a great way to spend a weekend- and all for an awesome cause.

Thursday, September 25, 2008

Wednesday, September 24, 2008

Sodium and athletes

Salt, or sodium, is a required nutrient in the diet. It helps regulate fluid balance and promotes proper muscle function. Unfortunately, most North Americans have developed an appetite for at least three times the sodium they need. The actual sodium need varies slightly from person to person, but a range of 1,800 to 2,400 milligrams, or one teaspoon of salt, is considered to be a healthy daily dose.

Like fluid requirements, daily sodium needs can also vary greatly among athletes. Some athletes have a greater sodium need because they lose more sodium in sweat. The sodium needs amount that is recommended during exercise is dependent on the amount of sweat produced.

For example, let say that you sweat about 1.5 liters per hour, and your sodium losses per liter may be about 750 milligrams. This means that in one hour, you lose 1125 milligrams of sodium. If you train for three hours, your total sodium sweat losses are 3,375 milligrams of sodium. Clearly, on days when you put in even more hours of training, you will increase your total sodium sweat losses further. -Leah Perrier

Monday, September 22, 2008

Lactate Threshold (LT)

From Fitness Cycling by Dede Barry, Michael Barry and Shannon Sovndal. Copyright 2006 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. HumanKinetics.com

LACTATE THRESHOLD
Regardless of the initial energy source—fat, protein, or carbohydrate—your body converts food to adenosine triphosphate (ATP). ATP is the body’s energy nugget. It is what your muscles use to fuel their work. When you pedal your bike, the appropriate muscles start to fire and contract. As your exercise intensity increases, more muscle fibers must contract, and as a result you use more ATP. Because your muscles will continue to work only as long as they have an adequate supply of energy, your body uses two primary systems to ensure a constant flow of ATP. During exercise at lower intensity, your body primarily uses oxygen to make ATP. This is called aerobic metabolism. As intensity increases, your body starts to increase ATP production through another system that doesn’t require oxygen: anaerobic metabolism. This is where lactic acid comes into play. Lactic acid is a marker of exercise intensity and anaerobic metabolism. As your exercise intensity increases, lactic acid concentration in your blood increases. Your body continually makes and removes lactic acid at all intensity levels, including getting up from your chair. However, at higher levels of intensity, lactic acid production rises.

The key to performance in sport and exercise is balancing the rate of lactic acid production with the rate of lactic acid absorption. During light and moderate exercise, the body can absorb lactic acid more quickly than the muscle cells produce it, so the concentration of lactic acid in the blood remains low. However, as exercise intensity increases, the body eventually is unable to remove lactic acid at the same rate it produces it. This point is known as the lactate threshold (LT). Once you cross this threshold, excessive lactic acid in the blood interferes with efficient muscle contraction. As a result, high-intensity exercise stops: Your power output drops, pain increases, and you must slow down. Many books, articles, and coaches also use the term anaerobic threshold. Although there are subtle differences, you can think of these two terms as synonyms.

LT represents the highest steady-state exercising intensity you can maintain for more than 30 minutes. Recall the dragster and stock car analogy. The stock car may not have the maximal output that the dragster has, but its engine has better sustained power (lactate threshold) and is able to win over the longer haul. Imagine two cyclists of similar size and condition, Hannah and Jill. If these cyclists were to race over a long mountainous course, the outcome likely would depend on the VO2max and LT of each rider. Let’s assume Jill has a high VO2max and a moderate LT and Hannah has a moderate VO2max and an extremely high LT. Although Jill has a higher maximal effort, Hannah can maintain a higher workload for a longer time, and Hannah would likely find herself on the top of the awards podium.

Most coaches and sport scientists consider LT one of the greatest predictors of endurance performance. It is also useful for determining training zones and monitoring the effectiveness of a training program. If you’re training properly, LT will improve over time.

Sunday, September 21, 2008

New beginnings

Hello and welcome to my triathlon blog.
I am a swimmer - turned rower - turned triathlete (I'm nearly exhausted just saying that!)...and I am motivated to become the best athlete I can be in my new sport!

My intentions of blogging are threefold:

1. To share my world-o-sport with the public.
2. To provide a look into the training lifestyle of a serious athlete.
3. To share my success as well as my failures (aka "learning opportunities).