40+ Club : Where the Cool Kids Are
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be scared of the bear!2
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Did a personal training session. Also think I am coming down with a cold. Boooooo.1
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"P90X2 Chest + Back + Balance & X2 Ab Ripper"=Done!3
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Ran in a local 5k yesterday. My time was ok at 25:40, (8:15pace) but I need to re-start regular track workouts to build any kind of speed in short races.4
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@MJFSH thanks for the suggestion I will check it out. Sounds similar to P90X but with bands. How do you find the two compare. Until I see how serious she is I am thinking of running through some fitnessblender routines before plopping out for the DVDs though.
Did a 35km bike yesterday aft.
Welcome! Tapout XT is livelier and more fun than P90x. I really consider it a cross between Insanity and P90x. Fitness blender workouts are fun too! and as you mentioned, a good way to evaluate the workout tendency seriousness, before spending the dough, even tho I think you can find Tapout on YouTube too.
P90X: Chest and Back done this morning, hopefully I will have time to fit in some sort of workout after work as well.2 -
"P90X2 Plyocide"=Done!2
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Hi there everyone! So glad I found this thread where the coll kids hang out! Gosh I didn't believe them when they said that your body changes when you turn 40. Well that dosen't happen over night....but then BAM you look in the mirror and realize that it most defiantly has. Gggrrrrrr and here I thought I had the 40'S beat
Love to get to know everyone. You can add me as a friend here and also contact me via email at royalwood24@gmail.com
Have a great day
Lisa4 -
Tapout XT2: Leg Extreme done this morning, the warm up on it's own was a very difficult workout! Trashed legs and lower body altogether with bands and balls. Awesome workout!
will be re-visiting Tapout XT and Tapout XT2 more often.4 -
@Djproulx , gonna be my first one so excited and very nervous. I think being such a "fun" course that will help. I don't think I will have a problem finishing...I want to do well in my AG so we will see how it goes.2
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johnnylloyd0618 wrote: »@Djproulx , gonna be my first one so excited and very nervous.
Haha - That's why we do this, isn't it?
If you've only done a Sprint distance triathlon previously, you're probably realizing that the 70.3 race is a BIG step up in training. I'm guessing that you are either working with a coach or following a Half Iron Training plan, so you should be fine as far as your fitness in the 3 disciplines. The good news is that with coaching, training plans and lots of data from your devices, you can really measure your improvement and manage the cumulative training load so you don't overtrain.
With that said, race day is all about execution. To me, the two key issues that affect race day performance are NUTRITION and PACING. You've probably got a nutrition/hydration plan in mind, particularly for the bike segment. The more practice rides/runs you can make using the fuels you'll consume on the course, the better.
As far as pacing, I don't know your strengths, but the 70.3 distance is ALL about bike fitness and how it sets you up for a good run. If you're bike training with a Power Meter, great, since you'll know your FTP and can just keep the WATTS where they need to be. If you don't train with Power (like me) then you need to really manage your HR and effort on the bike. Its SO easy to get into a chase with cyclists who are riding faster than you. Overbiking will lead to a 13.1 mile DEATH MARCH instead of a run.
The best advice my coach gave me prior to my first HIM was this: "Remember, this is not a bike race. Therefore, ride the bike split that you SHOULD do, not the bike split that you COULD do."
Anyway, enough geekiness from me about racing. I LOVE the 70.3 distance. Its a very tough distance, but there are typically big crowds, lots of camaraderie among athletes and a huge sense of satisfaction when you complete the course. Just remember to smile as they take your picture crossing the finish line!
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@Djproulx I have done some international distances but its the "size" of the event that is intimidating (lol, this isn't your neighborhood TRI). But then again, I still get butterflies before a turkey trot with my 5 year old, lol. I manage my hr, and have really learned to race myself instead of the crowd, have crashed and burned too many times. I know this will be a little different given the adrenaline rush. What I have been doing is getting comfortable at around a 40 mile ride and coming off to a 6 mile run. I have noticed if I stay around 18 mph on the ride I do well versus the sprints I can hold 23 and be good. I just have to stay focused and race my race at my level and not get caught up in the hype.2
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johnnylloyd0618 wrote: »@Djproulx I have done some international distances but its the "size" of the event that is intimidating (lol, this isn't your neighborhood TRI). But then again, I still get butterflies before a turkey trot with my 5 year old, lol. I manage my hr, and have really learned to race myself instead of the crowd, have crashed and burned too many times.
I hear you loud and clear. At my last one, the IM 70.3 Timberman race, there were 2600 swimmers in 11 waves starting with the Pro Men, then Pro Women, then 9 waves of AG athletes spaced 3 minutes apart, and every one of us were aiming for that first turn buoy. I was in the wave #4 swim start with 200 other crazy old guys, right in the middle of the mayhem and I'm a lousy swimmer. While standing on the beach before the start, I checked my HR and it was already over 100BPM. So yeah, I understand butterflies.
Once the race starts, you'll just trust your training. It sounds like you have the training down and can really crank it out on the bike. I'm guessing you'll do some 60 mile rides as you reach your peak training volume. That will give you the confidence to know how hard to push during the race. (eg. I biked at 20MPH for miles 1-30, then dropped back to 16MPH from mile 31-56 to prep my legs for the run. Ave was 18mph)
Looking forward to your race report.2 -
Ok guys, question. My calorie goals for the day are 1340. I am at 1248 with 502 exercise calories. Is it best to always reach at least the minimum? I know you shouldn't go below 1000 for nutrition reasons but am wondering if that plays a part in the base goal as well. The reason I'm asking is I'm just not hungry and I don't want to eat something "just because" but if it's gonna hurt me in the long run I'm sure I can find something to get me that extra boost.0
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"P90X2 X2 Recovery + Mobility"=Done!3
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Finally a day a the gym after 2 days of cycling! The weather looks a bit unstable for tomorrow so maybe gym again. I enjoy lifting, it makes me feel good about myself but needs to balance with the 2 wheels as well lol3
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Run 1.3 miles. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy. total around 7.25 @ 70:03, good way to start the day.4
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Mowed yesterday. That was the without3
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P90X: Shoulders and Arms4
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Whoo! Adding strength training in today working on arms and core5
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50k bike today. Got a new bike seat yesterday. No more numbness even on decent hills.
Did Tapout xt competition core with the kids. Had to stop a bit early due to time. Not a bad workout @MJFSH but dont think I will revisit. Didnt click with the instructor and found the focus on MMA a bit contrived personnally. The excercises are good though and a good tempo and mix.
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Feet hurt from getting in the all of the walking. Decided to do a DVD based workout. I did walk away the pounds and was actually impressed, considering my fitness level (I know some of you run marathons). However, prior to it, I did a 30 ballet stretch DVD and it kicked my butt. Had no idea I was that stiff. I'll definitely do that again though. Stretched it all out.3
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"P90X X2 Shoulders + Arms & X2 Ab Ripper"=Done!2
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Yoga done3
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Hey cool kids, am back from vacation and it was wonderful! Glad to be home. Marathon was a blast, but unfortunately, I did not finish. out of 17 full marathons, this was my first DNF. Too many tummy issues and not enough porto potties! Managed 22 of the 42 k. the bummer was, physically, I was feeling great.
Our week of cycling was good, but tough. SO.MUCH. CLIMBING. At the end of the day, you certainly knew you worked. The hills, heat and headwinds made for some long, tough cycling days.
Not a lot of gluten free options in europe, so I ate a lot of salad. Was getting pretty tired of it, by week 2. Thankfully, after that, we visited family that fed me some great risotto and grilled meats.
Time to start hitting the gym again.6 -
i remain impressed, sdereski! You "feel good" and that is THE biggest WIN!1
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