Fink for outlaw 2013

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03/04/2013 at 13:55

1. I found that dropping in some of the pick-ups helped with general fitness and wellbeing, even if it wasn't necessarily doing much to benefit my run-walk on race day. That bit of turbulence can boost your metabolism and help with weightloss and tone. I didn't do any in year 1 and found that all I could do was plod... even in a race at the park with my kids!

2. It sounds like a pretty ordinary day for a ride. But it was a windy old day at Nottingham last year and that made a mess of a lot of people's race plans. If you feel safe.... why not have a little bimble.

The Evil Pixie    pirate
03/04/2013 at 13:59

that's the thing - do I feel safe? We have a few lorries round here. Was almost knocked off by a buss a couple of weeks ago going down hill so I had caught some speed he charged past far to fast and I wobbled lots!

03/04/2013 at 14:14
EP i generally advocate getting out in all but the worse conditions as it could be grim come race day can you get off the main routes and away ftom the buses?

Do the speedwork but dont bust a gut and get injured it raises your fitness and stop one speed boredom creeping into your training

Not long to go now the weeks will stsrt to shoot past so make each session count from now on in
The Evil Pixie    pirate
03/04/2013 at 14:18

I had hoped to do my long ride today as off work rather than at the weekend but thing I will potter and leave the ride for the weekend after all. We have an open cast mine 1/2-1m from the house (hence lorries + some slippy roads from oil) and a brick works (2m away) and I am a wimp!

The conditions concern me and so does the IM!

03/04/2013 at 14:35

Had a lovely bike ride yesterday in glorious sunshine. Brick session this morning but stuck the bike on the turbo. First time in over a month on the turbo but I just couldn't face being cold and blown about. Will this weather ever go away

seren nos yn canu    pirate
03/04/2013 at 15:32

the wind might be around for ages.......you just got to get used to it.mind it was a bit too windy for me last wednesday 3 am in the morning on the old severn motorway bridge......

they close it in high winds as its dodgy........i had to lean 45 degrees on my bike sideways into the wind to stay upright....glad it was only for a couple of miles.......

 

i don't do any speeed work running as i'm prone to injury doing it......i only run fast in a race

Running Postie    pirate
03/04/2013 at 15:48
EP I do speed work and it has made a big difference on my run times, especially the longer runs. I hold a faster pace for a lot longer. If you aim is just to get round and time is short, then concentrate on the endurance. Brick sessions should be your bread and butter part of our training. a good speed session that you will benefit from would be,cycle for 10 mins and QC run for 5 mins, repeat 4/5 times, a good compromise for an out and out speed session.
The Silent Assassin    pirate
03/04/2013 at 15:54

Started doing some speedwork when I wanted to get my parkrun time down which I did and I was amazed about how well it transfered over to the long slow runs, seemed to be running 30 secs a mile quicker so it does work.

I have had to check back for a couple of days as bit of a back niggle and as I broke my a few years ago I have to manage it round all the training.

I have also stopped any alcohol for the next 3 months

 

 

Running Postie    pirate
03/04/2013 at 16:06
SA (nag session) core,core and more core!!!
03/04/2013 at 16:16
RP i hear what you say every year i vow to get a strong core and every year its the first thing to get dropped.
The Evil Pixie    pirate
04/04/2013 at 06:39

Dragged myself out of bed this morning despite hardly sleeping *back to work today and head thinking about lessons* for a 1hr run

tripped up 3 times (nearly face planted twice)
Blister on foot
Rub on heel
slower than normal after 3 broken weeks of cold/cough
Still a bit snotty and coughing

Swim tonight!!

Today was one of those days when I was trying, and failing, to remember why an IM seemed like a good idea

04/04/2013 at 10:27
EP get with the positives a few weeks ago you were dying with cold and couldnt train this morning you went for a run, not your best but a run nether the less
You could easily have had some more time in bed but you got out and trained +1 for mental toughness
Waiting for an op this morning to remove a gert big fat lump from my back and under my shoulderblade i have been told i will be off training for a few weeks
We shall see
04/04/2013 at 10:29

I'm hoping that as with most of my worries this is nothing but it keeps niggling at me so decided to ask.

I can't stomach any sports drink, from the ISO ones in super markets to the hi-5, torq, Sis "proper" ones. I've tried ones with and without fructose/organic/raw various flavours including plain. I can't even stomach normal squash drinks like Ribena etc or the flavoured waters and that's on a normal non exercise day. Nunn type tablets dissolved in water also have the same bad effects on me.

The goods news is that  I can stomach bars and gels. I have a limit with gels so would hope to avoid too many of those on the bikes. I can also stomach a couple of ISO gels.

I completed a very slow Rutland marathon happily on Hi-5 gels and water.

So for the Outlaw bike and or run, will I be OK electrolytes/salt wise with just bars, water and a few gels or do I need to try something else?

I did a 4 hr bike last weekend on 2 bars and 1 gel, I was OK but think if I had been going longer I should have had more than that as I was running on empty at the end.

If it makes any difference I do sweat a bit more than most, I paint such a nice picture of myself don't I! Lovely sickie sweaty bear, good job you'll all be in front of me on the day.

Edited: 04/04/2013 at 10:30
seren nos yn canu    pirate
04/04/2013 at 10:50

alibear......we use salt tabs........they are like the little torpedo tablets..........they contains sodium magnesioum and all the other electrolytes./

you swalow a couple with water..........usually a couple the niught before and then a couple in the morning and then throughout the race.......

keeps the electrolyte problem sorted and they have no taste etc to make me feel sick.....

i then just have to make sure i drink enough water for the dehyratinon and enough food and gels for the energy........

04/04/2013 at 11:11

Seren what make do you use? I've only found salt stick so far which seems to perhaps be over kill to me.

seren nos yn canu    pirate
04/04/2013 at 11:13

they are the ones.....not cheap but work brilliantly.....a number of people i know use them for marathons to prevent cramp.....

I use them on very long bike rides and races.....don't think ist overkill as in an IM you are putting your body through a hell of a lot of stress.

04/04/2013 at 11:16

Do you bother with the dispenser thingy?

seren nos yn canu    pirate
04/04/2013 at 11:17

no....just have them in a money bag with my ibro 

04/04/2013 at 11:19

Fab thanks Seren, how often do you take them during the race?

seren nos yn canu    pirate
04/04/2013 at 11:21

depends on the weather tyo be honest and when i remmeber.not as much as every hour etc.......

more like every 3 hours.but if it was hot i would do them more often

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