Question:

I need some suggestions on how to come closest to peaking for a 10k in 10 days.  My current 10k PR is 54:17, and I’m looking to break (or at least come closer to) 50:00 on what is supposed to be a fast course.  The problem is I think my activity level for the last few weeks has been too high for me, and I started to burn out.  I did a slightly-over-Olympic distance triathlon (1.5k swim/42k bike/10k run) on the 14th of September and had really hammered the training for a couple of weeks prior, tapered for the week before the tri, and then did the following:   – Saturday, 9/14: tri   – Sunday, 9/15: rest   – Monday, 9/16: 1 hr. martial arts class   – Tuesday, 9/17: 1 hr. spin class, hard effort   – Wednesday, 9/18: 1 hr. martial arts class   – Thursday, 9/19: hard 40 min. run   – Friday, 9/20: rest   – Saturday, 9/21: 10k race I think there was also an easy run in there somewhere as well.  I felt great on Thursday’s run, but Saturday’s 10k was also supposed to be fast and I completely blew up (57:17).  Two things that weren’t to my advantage were that it was extremely humid and I went out a little faster than I should have because I wasn’t familiar with the course, but I think I had also been pushing too hard in the weeks leading up and that hurt me. I haven’t really done much since Saturday in an effort to recover, but I’m starting to feel antsy now which I think is a good sign.  So how should I deal with the time between now and the next 10k on Saturday, 10/5?  Just work back into some easy runs and hope that what I’ve built up over the past seven months of triathlon training can carry me?  One or two hard runs?  A long run this weekend (my current LSD is 8 miles)?  I’m really not sure how to handle this optimally, so any advice would be appreciated. — if there’s a new way, i’ll be the first in line…but it better work this time. – d. mustaine

Response:

I need some suggestions on how to come closest to peaking for a 10k in 10 days.  

If you get an orgasm (peaking) for a race, you need professional help.

Response:

I’ve managed to work up to do 5mi in <40 minutes, so maybe I can help you out.  I suggest reversing your schedule … make the harder runs early on in the week and take a two day rest before the race. Sat – 10k moderate Sun – rest Mon – 3 mi hard Tues- 10k race pace test Wed – 3 mi easy Thur – rest/good stretch Fri  - rest/good stretch Sat – race – Hide quoted text — Show quoted text –   – Saturday, 9/14: tri   – Sunday, 9/15: rest   – Monday, 9/16: 1 hr. martial arts class   – Tuesday, 9/17: 1 hr. spin class, hard effort   – Wednesday, 9/18: 1 hr. martial arts class   – Thursday, 9/19: hard 40 min. run   – Friday, 9/20: rest   – Saturday, 9/21: 10k race

Response:

I need some suggestions on how to come closest to peaking for a 10k in 10 days.  My current 10k PR is 54:17, and I’m looking to break (or at least come closer to) 50:00 on what is supposed to be a fast course.  

How long ago was your PR? So how should I deal with the time between now and the next 10k on Saturday, 10/5?  

One thing I would suggest is to do a couple of miles at 8:00 pace, which is about a 50 minute 10K.  This will at least give you an idea of the pace you will need to keep up. Good luck, that will be a huge improvement from 54 to 50 minutes especially with a recent 57 minute effort.  On Tuesday I ran with some fast guys and improved from 54 minutes to 52:57 and that was a difficult effort.

Response:

I need some suggestions on how to come closest to peaking for a 10k in 10 days.

At this point, if I were you, I would: Monday: Rest Tuesday:  Go to the track and run 3/4 of a lap under 80 seconds and the                   last quarter at a Walking pace jog (repeated 23 times) (don’t                   do this, if you think it might injure you. It does involve a combination                   of speedwork and endurance. Once I stopped the workout                   short when my hamstring started feeling sore, but I got a                   5k PR 4 days after that). Wed., Thurs., & Fri.: Rest I do my my best in races when I get about 3 days rest. I just started doing the workout above where 3/4 of a lap is run at close to single mile race pace. It has helped me set PRs for my 5k and 10k times.  It is based upon the 40/20 workout that I read about on this news- group, but is easier to keep track of, since it is basically 23 laps with 1/4 of of each lap as a resting interval. It works best, if you have a watch that will show your splits. Take your split times at the 3/4 point and full lap point. Ramoner

Response:

Question:

Many years ago at a post-road race raffle I witnessed the following.  When they were giving away a $100 gift certificate to a local department store, people were mildly excited.  When they started giving away coupons for supersonic double-sized ice cream sundaes, people went insane. Fred. – Hide quoted text — Show quoted text – "so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning. SchwingDing Amen, brother!  Donuts, pizza, Rally’s, Taco Bell, Burritos as big as your head, 48 oz. T-bones, Chinese buffets, breakfast buffets, all you can eat prime rib/BBQ sparerib/crab leg specials – what other reason is there?  In fact, why do race directors just put out bagels and bananas after a race?  Give us chili dogs.  I know I’m not alone in this, because when I finally got to the point where I won an award in a race, none of the people I knew were around to cheer at the awards ceremony, because they had all gone to Burger King for Croissan’wiches and Cini-minis, and when I got there, the place was filled with people with numbers on their arms and legs. Brian "if it doesn’t move, eat it; if it moves, kill it, THEN eat it!" Wagner

Response:

Whatever happened to "triathletes don’t eat donuts"?

They wasted away due to lack of Polysorbate 60. Ron ‘or was that a lack of partially hydrogenated coconut oil?’ Gilcreast

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Huh! Where’s the fun in that? Gimme the donuts! – Hide quoted text — Show quoted text – I want to get all philosophical for a second… I have been in triathlon for 14 years and I don’t ask "why?" anymore.  I did when I was younger but nowadays it is who I am.  I can’t remember the name of Perot’s running mate years ago who said "Who am I?  Why am I here?" but I feel if you have to ask yourself those questions at the start of a triathlon you’re not a triathlete…yet.  You are an exceptional (translated to fit your needs) person who does triathlons.  When someone asks you what you do for sport, do you say "I do triathlons." or do you say "I’m a triathlete." IMHO, there’s a big difference.  Why do I do triathlons?  Why ask why?  Do. Mick O. The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race? To start a discussion, I find two reasons always part of my motivation to race: –  the experience.  I always enjoy the experience, which is heightened for me by factors such as longer distance or greater difficulty, and interesting or challenging courses.  If the swim could be across a bay from an old prison, the bike through a dense forest, and the run over some Inca ruins, I’d be in heaven.  And make it take all day. –  a test and measurement of my fitness.  I find I need the positive reinforcement from race results to keep me motivated to stick to that 50 week anal retentive training plan.  The race results are my reward, and I can get onery if they goof up the splits, or even just lump the transition time in with the bike split.  I’m measuring myself, the test results are of paramount importance. I only remember once that placing was an issue for (BOP) me, and in that case I found myself mildly annoyed that my wave started behind so many slow swimmers, unlike the elite and younger AG waves, frustrating my effort at swimming quickly in ways those I was measuring myself against did not experience.  But then that was a pretty mundane sprint tri which did not provide an extraordinary experience or fitness test. So why do You race? EP — === Real triathletes DRINK draft. Share what you know. Learn what you don’t.

Response:

For the feeling of owning the town you drive into because people wonder what the hell is on your roof and where did you get those sunglasses. – Hide quoted text — Show quoted text – Many years ago at a post-road race raffle I witnessed the following.  When they were giving away a $100 gift certificate to a local department store, people were mildly excited.  When they started giving away coupons for supersonic double-sized ice cream sundaes, people went insane. Fred. "so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning. SchwingDing Amen, brother!  Donuts, pizza, Rally’s, Taco Bell, Burritos as big as your head, 48 oz. T-bones, Chinese buffets, breakfast buffets, all you can eat prime rib/BBQ sparerib/crab leg specials – what other reason is there?  In fact, why do race directors just put out bagels and bananas after a race?  Give us chili dogs.  I know I’m not alone in this, because when I finally got to the point where I won an award in a race, none of the people I knew were around to cheer at the awards ceremony, because they had all gone to Burger King for Croissan’wiches and Cini-minis, and when I got there, the place was filled with people with numbers on their arms and legs. Brian "if it doesn’t move, eat it; if it moves, kill it, THEN eat it!" Wagner

Response:

"so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning. SchwingDing

Amen, brother!  Donuts, pizza, Rally’s, Taco Bell, Burritos as big as your head, 48 oz. T-bones, Chinese buffets, breakfast buffets, all you can eat prime rib/BBQ sparerib/crab leg specials – what other reason is there?  In fact, why do race directors just put out bagels and bananas after a race?  Give us chili dogs.  I know I’m not alone in this, because when I finally got to the point where I won an award in a race, none of the people I knew were around to cheer at the awards ceremony, because they had all gone to Burger King for Croissan’wiches and Cini-minis, and when I got there, the place was filled with people with numbers on their arms and legs. Brian "if it doesn’t move, eat it; if it moves, kill it, THEN eat it!" Wagner

Response:

"so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning.

Schwingeroo, do I have a race for you…over here in the St. Louis area there’s a little event coming up called the Tour de Donut.  It’s a 30 mile bike race.  You have 2 stops of 10 minutes each where you scarf down as many donuts as you can.  Each donut is worth 5 minutes off your bike time.  The winner last year did the bike in something around 2 hours and pounded down 14 (!!!) donuts.  The donut champ from last year managed 18.  Awards are given for best actual time (booooring), most donuts (could get gross), and best adjusted time (I’m goin for the title!!).  I have the entry right beside me.  Give me the word and I’ll mail/fax/scan-n-email the form.  :) Ray "in heavy training" Wagner

Response:

Schwingeroo, do I have a race for you…over here in the St. Louis area there’s a little event coming up called the Tour de Donut.  It’s a 30 mile bike race.  You have 2 stops of 10 minutes each where you scarf down as many donuts as you can.  Each donut is worth 5 minutes off your bike time.  The winner last year did the bike in something around 2 hours and pounded down 14 (!!!) donuts.  The donut champ from last year managed 18.  Awards are given for best actual time (booooring), most donuts (could get gross), and best adjusted time (I’m goin for the title!!).  I have the entry right beside me.  Give me the word and I’ll mail/fax/scan-n-email the form.  :)

Response:

Whatever happened to "triathletes don’t eat donuts"? Stephan – Hide quoted text — Show quoted text – … If the rest of you have never experienced the bliss of a freshly made, hot off the conveyor, glazed, Krispy Kreme donut sliding down your throat, then you just haven’t lived.  The "hot now" sign on the front of every Krispy Kreme establishment draws ‘em in like moths to a flame. — Stacy Hills Reston, VA

Response:

I want to get all philosophical for a second… I have been in triathlon for 14 years and I don’t ask "why?" anymore.  I did when I was younger but nowadays it is who I am.  I can’t remember the name of Perot’s running mate years ago who said "Who am I?  Why am I here?" but I feel if you have to ask yourself those questions at the start of a triathlon you’re not a triathlete…yet.  You are an exceptional (translated to fit your needs) person who does triathlons.  When someone asks you what you do for sport, do you say "I do triathlons." or do you say "I’m a triathlete." IMHO, there’s a big difference.  Why do I do triathlons?  Why ask why?  Do. Mick O. – Hide quoted text — Show quoted text – The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race? To start a discussion, I find two reasons always part of my motivation to race: –  the experience.  I always enjoy the experience, which is heightened for me by factors such as longer distance or greater difficulty, and interesting or challenging courses.  If the swim could be across a bay from an old prison, the bike through a dense forest, and the run over some Inca ruins, I’d be in heaven.  And make it take all day. –  a test and measurement of my fitness.  I find I need the positive reinforcement from race results to keep me motivated to stick to that 50 week anal retentive training plan.  The race results are my reward, and I can get onery if they goof up the splits, or even just lump the transition time in with the bike split.  I’m measuring myself, the test results are of paramount importance. I only remember once that placing was an issue for (BOP) me, and in that case I found myself mildly annoyed that my wave started behind so many slow swimmers, unlike the elite and younger AG waves, frustrating my effort at swimming quickly in ways those I was measuring myself against did not experience.  But then that was a pretty mundane sprint tri which did not provide an extraordinary experience or fitness test. So why do You race? EP — === Real triathletes DRINK draft. Share what you know. Learn what you don’t.

Response:

You cannot see it, Schwinger, but I am currently bowing down in the general direction of Baltimore. My personal record for the consumption of "hot ones" is 8.  However, that was following a large meal of pasta.  I do not think that I will ever be able to set a new PR as I just don’t have the stomach to eat more than 3 or 4 anymore.  And that’s only possible once every ~6 months. If the rest of you have never experienced the bliss of a freshly made, hot off the conveyor, glazed, Krispy Kreme donut sliding down your throat, then you just haven’t lived.  The "hot now" sign on the front of every Krispy Kreme establishment draws ‘em in like moths to a flame. — Stacy Hills Reston, VA

– Hide quoted text — Show quoted text – "so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning. SchwingDing The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race? To start a discussion, I find two reasons always part of my motivation to race: –  the experience.  I always enjoy the experience, which is heightened for me by factors such as longer distance or greater difficulty, and interesting or challenging courses.  If the swim could be across a bay from an old prison, the bike through a dense forest, and the run over some Inca ruins, I’d be in heaven.  And make it take all day. –  a test and measurement of my fitness.  I find I need the positive reinforcement from race results to keep me motivated to stick to that 50 week anal retentive training plan.  The race results are my reward, and I can get onery if they goof up the splits, or even just lump the transition time in with the bike split.  I’m measuring myself, the test results are of paramount importance. I only remember once that placing was an issue for (BOP) me, and in that case I found myself mildly annoyed that my wave started behind so many slow swimmers, unlike the elite and younger AG waves, frustrating my effort at swimming quickly in ways those I was measuring myself against did not experience.  But then that was a pretty mundane sprint tri which did not provide an extraordinary experience or fitness test. So why do You race? EP — === Real triathletes DRINK draft. Share what you know. Learn what you don’t.

Response:

"so I can eat a dozen Krispy Kreme donuts on the way to work and not gain an ounce!" Yup, I ate an entire dozen warm glazed donuts on a 20 minute drive to work this morning. SchwingDing

– Hide quoted text — Show quoted text – The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race? To start a discussion, I find two reasons always part of my motivation to race: –  the experience.  I always enjoy the experience, which is heightened for me by factors such as longer distance or greater difficulty, and interesting or challenging courses.  If the swim could be across a bay from an old prison, the bike through a dense forest, and the run over some Inca ruins, I’d be in heaven.  And make it take all day. –  a test and measurement of my fitness.  I find I need the positive reinforcement from race results to keep me motivated to stick to that 50 week anal retentive training plan.  The race results are my reward, and I can get onery if they goof up the splits, or even just lump the transition time in with the bike split.  I’m measuring myself, the test results are of paramount importance. I only remember once that placing was an issue for (BOP) me, and in that case I found myself mildly annoyed that my wave started behind so many slow swimmers, unlike the elite and younger AG waves, frustrating my effort at swimming quickly in ways those I was measuring myself against did not experience.  But then that was a pretty mundane sprint tri which did not provide an extraordinary experience or fitness test. So why do You race? EP — === Real triathletes DRINK draft. Share what you know. Learn what you don’t.

Response:

A while back Ruth Kazez posted the following.  You’ll read that she chastised herself for reposting it then, so I’ll do it for her this time.

| REPOST REPOST REPOST REPOST | This was e-mailed back to me, so I’m reposting it. I think it’s fatuous and | pompous and all things bad to repost your own words, but it’s been a while and | it almost fits the question, so here goes: | | | If you have yet to do a triathlon, let me assure all newbies, that | sooner rather than later, you will be standing at water’s edge asking | yourself "why?"  You might turn to your fellow competitor, repeat the | question, and likely receive the non-answer "yeah, why?"  Nowhere is | this question asked more emphatically than at the beach at Kona in | Hawaii. | | Although there may be as many small reasons as there are triathletes, it | seems to me likely we can find one big answer common to us all. | Triathlon is not a unique sport.  It is one of several that are based | on survival, unlike war games which usually involve a ball and | territory, or aesthetic sports judged subjectively for the grace of | their exhibition of strength, or others symbolizing different facets of | living.  With any survival sport, the romantic quotient rises with the | distance covered, the obstacles surmounted, nature’s rough edges | combatted.  Going it alone adds immeasurably to the feat, which is why | we object so vehemently to commercial pressures to make this a team | sport.  They would gouge the heart out of triathlon, a Darwinian | contest for the individual. | | It is soppingly sentimental to say there are no losers among the | finishers of a triathlon, like saying we are all winners in the game of | life.  Barf, because it’s not true.  Yet there must be a sentence that | can be constructed -less gooey – but saying just that:  There are no | losers across the finish line.  In a game of survival, the trophy goes | to the fittest, but all who finish are deemed fit; that’s the prize. | | The effort to prove oneself so extraordinarily able is heroic (if there | is such a thing as heroic with only oneself as beneficiary).  In a race | of the magnitude of Hawaii Ironman, it is a grand gesture.  How often | in our daily lives have we the opportunity to make a grand gesture, to | be a hero to ourselves, to survive as superbly fit and able men and | women?  On a smaller scale, this can be said at the starting line of | all triathlons. | | | Ruth Kazez — Stacy Hills Reston, VA

Response:

Eric Pederson  says… The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race?

I race because I enjoy it.   * I enjoy the excuse of going to places I’m not normally likely to go to. * I enjoy the competativeness, the comradary and the friendships. * I enjoy the challenge of a tough swim, a long swim or a short swim * I joke with the volunteers, other racers, spectators, myself * If I do the best I can on the day and do a lousy time I don’t get too upset because I know that while times are important, ultimately they don’t matter because I’m enjoying myself. * I enjoy watching the sun rise as I have a pre-race moment to myself and so forth an so on. AJ — If swimming is so good for the figure, explain whales Simon Haigh Illawarra Triathlon Club – Australia http://members.xoom.com/ajsimon/index.htm    

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Is there any other way to do a triathlon ?? Unlike, the individual sports, I’m yet to encounter a non-competitive triathlon event. — MB.

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So why do You race?

 1. Suffer from inherited compulsive competitiveness disorder.  2. Triathletes are the nicest people and the best place to find them is at races.  3. Need something to do with excess energy.  4. I like having medals and trophies cluttering my room.  5. What else am I going to spend money on (why earn it if it’s not for something important ie bike. NB I live with my parents so have no living costs).  6. I like having sinewy limbs and not getting puffed doing every day things.  7. I really love getting outside on a nice day and hurting myself.  8. Occasionally I get some money from it (not often enough though).   Some of these are more reasons for training but they’re all related.  I pointed out to my father the other day that he was the one who suggested I do a tri 6 years ago so my current obsession is his fault, his reply: "Yeah, but I never thought you’d go silly over it."  This from a man who remembers dates by soccer games i.e. Anniversary in FA cup final week, I was born straight after one of his games etc.  My competitive nature is also his fault (you should seen the stares he gets when he starts growling/yelling while hurting on a run) and perhaps my tendency to relate events to which bikes I had at the time is too.  - David "..Life is a highway, I want to ride it all night long " Bowden

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Why race? I think it is inate to compare ourselves to others. I still remember the time I placed in a 10K. It was a small race and I only got a ribbon, but I was thrilled. In some ways, however, I race to justify the training. I train for a lot of reasons: health, fitness, vanity. Racing, then, is only one aspect of this. Nevertheless, there is a thrill, a burst of adrenaline, that you dont get from training. (some people get this by bungee jumping- I dont) I also find it rewarding and like the recognition that I get by doing races. People only see the races and dont recognise the training that goes into it. In this sense, it is the races that make one into a triathlete. To really drag out the point, I personally see the training as making me a triathlete. I dont mean to resurrect that old thread, however. Racing is also a great chance to see that other people are as crazy as yourself. Kevin ‘I train therefore I am’ Mc

Response:

why do you race?

1) I race because it’s FUN! After all those hours, weeks, and years spent training, it’s really fun to go out and let it all hang out. To really let loose and see how fast I can really go. Because I’ll never push myself so hard while "just training." It’s fun to see that I’m not the only crazy out there… 2) I race because I need goals. I am one of those who race to train. I do it because I enjoy the training. However… I need the races to structure my training. Sure I can go out and train with no races but then… what training do I do today? With races on the horizon, my training becomes more structured and more fun. Kevin Mitchell Toronto, Canada

Response:

The Alcatraz incident (doesn’t that sound like a prison uprising?) brings this question to mind. RD’s need to know the answer to this: why do you race? To start a discussion, I find two reasons always part of my motivation to race: –  the experience.  I always enjoy the experience, which is heightened for me by factors such as longer distance or greater difficulty, and interesting or challenging courses.  If the swim could be across a bay from an old prison, the bike through a dense forest, and the run over some Inca ruins, I’d be in heaven.  And make it take all day. –  a test and measurement of my fitness.  I find I need the positive reinforcement from race results to keep me motivated to stick to that 50 week anal retentive training plan.  The race results are my reward, and I can get onery if they goof up the splits, or even just lump the transition time in with the bike split.  I’m measuring myself, the test results are of paramount importance. I only remember once that placing was an issue for (BOP) me, and in that case I found myself mildly annoyed that my wave started behind so many slow swimmers, unlike the elite and younger AG waves, frustrating my effort at swimming quickly in ways those I was measuring myself against did not experience.  But then that was a pretty mundane sprint tri which did not provide an extraordinary experience or fitness test. So why do You race? EP — === Real triathletes DRINK draft. Share what you know. Learn what you don’t.

Response:

Question:

I am thinking that I am not getting enough protein in my diet and need to consider regular supplements which I would prefer to be in the form of a drink.  Can someone recommend a good brand/type and supplier?

Response:

I am thinking that I am not getting enough protein in my diet and need to consider regular supplements which I would prefer to be in the form of a drink.  Can someone recommend a good brand/type and supplier?

If you want plain old whey protein (mix with warm water and shake, then flavor/add milk if you like; you can mix up a big batch and keep what you don’t drink right away in the fridge) it’s hard to beat some of the mail order/internet places. www.Supplementdirect.com offers 4 lbs/20 bucks plus shipping; I’m not affiliated with them, just a satisfied customer. You could probably do an internet search for "whey protein" and find other sources. On the other hand, you might want to buy something like that from a retail store like [gag] GNC, in a smaller quantity, to make sure you’re not allergic to it. But you’re going to spend at least ten bucks anyway, so… your call. Er, so why do you feel you need more protein? How many grams/day are you taking in now, in what balance with carbs and fat? Are you lifting too, or just running? Curious, is all… –Dirk

Response:

Thanks for the response, Dirk.  I’ll check out the website you suggested… As for the suspected need for protein, I am probably not even getting the minimum protein needed.  I am figuring on a daily need of 60-75 grams (for my 175 lbs), but based on keeping track of diet, I bet I am not getting the minimum. Over the last 6-8 months, I just don’t feel that my muscles are recovering well enough from my workouts, even though I have tried to pay close attention to stretching. A typical week includes 25-30 miles of running, 40-50 miles of biking, at least one brick which consists of about 15-20 miles biking followed by 2-3 mile run.  The running will include a 10-14 mile long run on the weekend. At least one day a week is spent working with weights.  As I am going to try a triathlon in July (assuming I can afford a bike!), I will incorporate swimming into this routine in the next week or two. Gary —

  I am thinking that I am not getting enough protein in my diet and need to   consider regular supplements which I would prefer to be in the form of a   drink.  Can someone recommend a good brand/type and supplier?   If you want plain old whey protein (mix with warm water and shake, then   flavor/add milk if you like; you can mix up a big batch and keep what you   don’t drink right away in the fridge) it’s hard to beat some of the mail   order/internet places. www.Supplementdirect.com offers 4 lbs/20 bucks plus   shipping; I’m not affiliated with them, just a satisfied customer. You could   probably do an internet search for "whey protein" and find other sources.   On the other hand, you might want to buy something like that from a retail   store like [gag] GNC, in a smaller quantity, to make sure you’re not allergic   to it. But you’re going to spend at least ten bucks anyway, so… your call.   Er, so why do you feel you need more protein? How many grams/day are you   taking in now, in what balance with carbs and fat? Are you lifting too, or   just running? Curious, is all…   –Dirk

Response:

        Are you a vegan?  Do you eat eggs?         Protein requirements are much lower than many people think. Most nutitionists working with athletes recommend 1.5-2.0 grams/kg body weight.  The typical American diet exceeds that. – Hide quoted text — Show quoted text – I am thinking that I am not getting enough protein in my diet and need to consider regular supplements which I would prefer to be in the form of a drink.  Can someone recommend a good brand/type and supplier?

Response:

Thanks for the response, Dirk.  I’ll check out the website you suggested… As for the suspected need for protein, I am probably not even getting the minimum protein needed.  I am figuring on a daily need of 60-75 grams (for my 175 lbs), but based on keeping track of diet, I bet I am not getting the minimum.

        If you are aiming for 60-70 g of protein, you are aiming low. Based on your weight it should be more in the 120 g range minimally. Over the last 6-8 months, I just don’t feel that my muscles are recovering well enough from my workouts, even though I have tried to pay close attention to stretching.

        Your recovery might have more to do with not replenishing glycogen stores.  Eating a carb rich diet will replenish muscle glycogen so that you are ready for the next workout.         Aim for 6-8 g carb per kg body weight per day.

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I am thinking that I am not getting enough protein in my diet and need to consider regular supplements which I would prefer to be in the form of a drink.  Can someone recommend a good brand/type and supplier?

 try http:www.smartfuel.com look at biofix, profix and fix bars

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Question:

Don’t forget that the tire will expand too.  Expansion will occur both because of expansion of tire materials and because of increased pressure. Doubt that pressure increase will follow traditional formula based only on increased temperature at same volume… Boy, it’s been a long time I since I was in school!  Is THIS what they were prepping me for?  Should of paid better attention! – Hide quoted text — Show quoted text – Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted? The pressure will increase roughly as per the following formula: P2=P1*(T2/T1) where P2 is the new pressure at the higher temperature, P1 is the original temperature, T2 is the higher temperature, and T1 is the original temperature.  Temperatures are in degress Kelvin here (which is approximately deg K = deg C + 273.)  This is based on the assumption of an ideal gas — I’ll spare everyone the details. Thus, let us assume we inflate at 15 deg C to 125 psia.   The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow.   -Rolf — Call me IronMac …                         … I tri …                                          … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

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<snip Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting? Improperly mounted? Bob J Largo, FL Charles’s Law says that pressure is directly proportional to temperature, so a 10% increase in temperature should cause a 10% increase in pressure (this is assuming that the volume is constant). Not being a physicist, we’ll have to wait for a real bookhead to straighten me (us) out.

<Physics mode = "on" Yeah, but remember if you’re going to talk about a 10% temperature increase you’re going to have to measue in degrees Kelvin, not centigrade of fahrenheit.  Hence, even a drammatic rise from 20C to 35C would be an increase of less than 3.5%. (0C = 273K) </Physics Basically, it doesn’t look like temperature has that great an effect, and I’d probably go with the improperly mounted theory. Andrew xxx

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Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!   Thus, let us assume we inflate at 15 deg C to 125 psia.   The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow.   If so, why tires bursting?  Improperly mounted?

Or tires that don’t match the rims well.  As an experiment last summer, I inflated a tire to 165 PSI first thing in the morning (it was rated to 120 PSI) when the air was about 60F.  I left it in the back of my car during the nice hot sunny day.  The oven thermometer hanging from the spoke registered 165F in mid afternoon.  The tire never blew out. Learn to mount your tires properly.  Then test your tires a bit above race pressure to make sure they work well with your rims.  You should know that your tire will not blow off the rim before you leave it in the transition area or go for a ride.                                         — John — John Walker        Yurie Systems, Inc., Lanham, Maryland WWW URL:   http://xenon.stanford.edu/~walker  

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I tried them. They don’t seem to be quite long enough, and they have no threads on the valve stem for a lock nut. But I have found tubes under the Spinergy label that are perfect, right down to the continuous threading down the valve stem. That threading allows a lock nut, which makes all the difference in the world when pressing the pump head onto an empty tube. But I can only find them in California. Can’t seem to get them yet in Dallas.

snipsnipsnipsnip – Hide quoted text — Show quoted text – (Oh my god, drive by!!, swerve, crash….).  On the plus side, I was looking for an excuse to try the new Specialized long stem tubes. Chuck Berghoefer

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This thread hit way too close to home today.  I did the Longmont Du this morning.  I was having unusual success pumping up my Spinergy’s, so I decided to put a little extra air in to see if it would make a difference.  It was a little on the warm side, high 80’s, but nothing crazy.  After the race, I heard a pop while I was visiting with some RSTer’s. Fortunately, it wasn’t my bike.  I went and put the bike in the car, and spent another hour chatting.  I finally got ready to leave, and as soon as I opened the car door BANG, BANG.  Both wheels blown.  At least the timing was right, after the race, but before I was driving down the interstate (Oh my god, drive by!!, swerve, crash….).  On the plus side, I was looking for an excuse to try the new Specialized long stem tubes. Chuck Berghoefer

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<snip The rule is generally worded as "no OUTSIDE assistance" (don’t have my USAT book handy but that’s what the IMC rules say).  

<snip  Dumping off your wetsuit to a friend on the boat ramp at Wildflower – not OK.

We went through this last summer, and sometimes it is OK. According to the officials I’ve spoken to, if the RD allows this, then it is legal. Just make sure to clarify before the race. It’s also technically not assistance. It falls under the abandoned equipment rule. Wade Blomgren

myke — Tellmesomethingidontknowtellmesomethingicanusepushthebuttonconnectthegoddam ndots

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- Hide quoted text — Show quoted text – P2=P1*(T2/T1) where P2 is the new pressure at the higher temperature, P1 is the original temperature, T2 is the higher temperature, and T1 is the original temperature.  Temperatures are in degress Kelvin here (which is approximately deg K = deg C + 273.)  This is based on the assumption of an ideal gas — I’ll spare everyone the details. Thus, let us assume we inflate at 15 deg C to 125 psia. The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow.

I’m guessing that the air temperature inside the tire would probably be more than the outside air temperature.  The temperature in a car parked in the sun with the windows rolled up is significantly higher than the outside temperature on such a day.  Black tires are going to absorb heat, so the percentage change is probably higher. Now we need a physicist. Craig. IMC ‘97

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writes: – Hide quoted text — Show quoted text – At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick" Simple: don’t try to pump them up to the absolute max!  Hot air expands and if it is hot enough, and you pumped them right up to their max – BLAMMO! Just my $0.02 Doug Kraus tri-turtle

Well, what IS the max inflation point.  As I recall the max given on clincher sidewalls is reached by some arbitrary formula starting with the pressure at which the tire is blown off a rim!  What rim is the first question – same one for all makes of tire?  NOT! So, I’ve always used trial and error to establish my own max, AND my own comfort point for training rides (old bones).  The max is clearly over the stated max on the sidewall – even for a clyde like me – but the wear factor goes up exponentially. Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted? Bob J Largo, FL

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- Hide quoted text — Show quoted text – snip Thus, let us assume we inflate at 15 deg C to 125 psia. The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow. I’m guessing that the air temperature inside the tire would probably be more than the outside air temperature.  The temperature in a car parked in the sun with the windows rolled up is significantly higher than the outside temperature on such a day.  Black tires are going to absorb heat, so the percentage change is probably higher. Now we need a physicist. Craig. IMC ‘97

OK, OK, I am here. I agree with Rolf’s method. I do also agree with Craig that the air in the tire is hotter than the outside temperature. How much I don’t know — and I don’t want to guess. But here is my story: Last weekend I got a really ugly flat while going down a curvy 15% grade. Braking before a turn, I suddenly heard the POFFFFFFFFF! In shock, I tried to slow down with that flat rear tire before the turn/cliff. Really scary. Apparently the rim tape failed! That was a plastic tape and it got too hot when I tried to slow down, using my rear brake a lot. The rim felt maybe like 60C (140F, ~333K). Starting at 15C (59F, ~288K) in the morning, this amounts to an increase in pressure of almost 16%. (333/288 = 1.15625) I probably pumped it up to 110psi in the morning, having then 127psi – well above the 120psi max. (But the tire held, the rim tape failed.) So better don’t pump to the max. P.S.: I got away with a few scratches. It was really scary though. — Bonelli #1, Wildflower, USTS, IMC  |  Department of Physics and Astronomy  |      Shred long and prosper…     |   University of Southern California   |

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I don’t know about anyone else out there, but this sounds like assistance during a race to me. What’s the ruling on this? If they were to flat as soon as they hopped on the bike, they couldn’t get assistance then.  Why then would anyone be allowed to get assistance any time after the gun went off? Just my curiosity wandering… As for the intent of the thread, to me it is as easy as the first reply to the post…Don’t pump you tires up too much. Jeff Larson this happened a lot at Ironman Canada last summer- but they had a crew of people running around fixing the flats while people where doing the swim. talk about great service !!

[clipped]

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: At a race in the very hot southwest U.S., some spectators told me they : heard some bike tires popping in the transition racks.  Anyone experienced : this?  Are there any precautions that can/should be used to prevent a bike : tire from popping while racked in the hot sun?? – Why inflate beyond 100-105?  There was a discussion last year either

     here in r.s.t or in r.b.racing about tire pressure. Someone concluded      that the reduced rolling resistence benefit of a tire at 150lbs was      nominal compared to a tire at 100-105.   -Richd

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: I don’t know about anyone else out there, but this sounds like assistance : during a race to me. : What’s the ruling on this? : If they were to flat as soon as they hopped on the bike, they couldn’t get : assistance then.  Why then would anyone be allowed to get assistance any : time after the gun went off? You can get all the assistance you want (can) during a triathlon.  But it has to come from race officials.  There are mechanics on course at IMC & IMH.  If you’re lucky enough to be near one when you have a mechanical problem then, well, you’re lucky.  If not, be prepared to take care of it yourself.  At many races there may be no help available, at some races, plenty but only in transition. The rule is generally worded as "no OUTSIDE assistance" (don’t have my USAT book handy but that’s what the IMC rules say).  I’ve vaguely heard of cases where a bystander gave equipment to a race official so the race official could give it to a competitor.  So, wetsuit strip at IMC by race volunteers is OK.  Dumping off your wetsuit to a friend on the boat ramp at Wildflower – not OK.  Volunteer walking downcourse to bring you ice as you sit in the middle of the road at Wildflower – OK.  Your mother handing you ice out the car window on the Yellow Lake climb at IMC – not OK. Safety, fairness (equal access tempered only by luck of location), and liability are all probably parts of the equation.   Wade Blomgren

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Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted?

The pressure will increase roughly as per the following formula: P2=P1*(T2/T1) where P2 is the new pressure at the higher temperature, P1 is the original temperature, T2 is the higher temperature, and T1 is the original temperature.  Temperatures are in degress Kelvin here (which is approximately deg K = deg C + 273.)  This is based on the assumption of an ideal gas — I’ll spare everyone the details. Thus, let us assume we inflate at 15 deg C to 125 psia.   The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow.   -Rolf — Call me IronMac …                         … I tri …                                          … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

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Two points: 1. Always race with the best quality tires(Tubular or Clincher) that you can afford. You may spend over $100 for shoes for your feet. You should consider investing a similar amount of money in "shoes" for your bike. 2. Before "pumping up" on race day you should note the temperature and how long your tires will be in the sun, sitting in transition and then out on the road. If it is going to be very hot and it is a longer race, back off on the pressure at little bit. Steve Fleck

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Is it possible that we are dealing with a T2 temperature that is higher than ambient? If the tire is resting on asphalt, does asphalt become hotter than ambient?  Does a black tire sitting in the sun induce a temperature inside the tire higher than ambient?  Which scenario is dominant? If we can determine what the correct T2 is, we can inflate accordingly. Or, alternatively, shade or insulate the tire from the sun/asphalt. "life’s a brick" – Hide quoted text — Show quoted text – Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted? The pressure will increase roughly as per the following formula: P2=P1*(T2/T1) where P2 is the new pressure at the higher temperature, P1 is the original temperature, T2 is the higher temperature, and T1 is the original temperature.  Temperatures are in degress Kelvin here (which is approximately deg K = deg C + 273.)  This is based on the assumption of an ideal gas — I’ll spare everyone the details. Thus, let us assume we inflate at 15 deg C to 125 psia. The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow. -Rolf — Call me IronMac …                        … I tri …                                         … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

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Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted? The pressure will increase roughly as per the following formula: P2=P1*(T2/T1) where P2 is the new pressure at the higher temperature, P1 is the original temperature, T2 is the higher temperature, and T1 is the

Whoops!   should be ‘pressure’ original temperature.  Temperatures are in degress Kelvin here (which is approximately deg K = deg C + 273.)  This is based on the assumption of an ideal gas — I’ll spare everyone the details. Thus, let us assume we inflate at 15 deg C to 125 psia.   The temperature rises to 35 deg C, as it is a hot day.  This is a typical scenario at Ironman Canada.  The pressure will rise in the tire by 6.9% (approximately) to 134 psia.  If one is near the threshold of the tire, it will blow.   -Rolf — Call me IronMac …                        … I tri …                                         … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

– Call me IronMac …                         … I tri …                                          … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

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this happened a lot at Ironman Canada last summer- but they had a crew of people running around fixing the flats while people where doing the swim. talk about great service !! – Hide quoted text — Show quoted text – At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick" Simple: don’t try to pump them up to the absolute max!  Hot air expands and if it is hot enough, and you pumped them right up to their max – BLAMMO! Just my $0.02 Doug Kraus tri-turtle

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I ride a lot in very hot conditions.  I don’t use latex tubes (they lose air too much), instead I buy premium butyl rubber.  They hold the air better.  Then, I inflate the tire to my preference level (120psi for 700X20 Contis) after my last training ride.  I like to let my tires settle in. I’ve never had a tire pop by doing this. BTW, flats in the desert have another problem.  I’ve had the cups inside a frame pump get so hot and dry they wouldn’t hold pressure to pump.  Even with four of us, with 4 pumps, none would work over 50 psi or so.  I had to wait for someone with a full fledged floor pump before I could pump up. This was extreme (110 degrees in the nonexistent shade in the desert), but it happens…. John – Hide quoted text — Show quoted text – At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick"

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I’ve seen this happen at a race here in Denver.  I second the advice given about not over inflating the tires. Now, I’ve got a question for you physics minded RST’ers.  Does the heat generated by the friction caused by the road have an appreciable impact on the air pressure in the tire during a race? Chuck Berghoefer

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- Hide quoted text — Show quoted text – At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick" Simple: don’t try to pump them up to the absolute max!  Hot air expands and if it is hot enough, and you pumped them right up to their max – BLAMMO! Just my $0.02 Doug Kraus tri-turtle Well, what IS the max inflation point.  As I recall the max given on clincher sidewalls is reached by some arbitrary formula starting with the pressure at which the tire is blown off a rim!  What rim is the first question – same one for all makes of tire?  NOT! So, I’ve always used trial and error to establish my own max, AND my own comfort point for training rides (old bones).  The max is clearly over the stated max on the sidewall – even for a clyde like me – but the wear factor goes up exponentially. Anyone tell us how much pressure increase ambient temperature and sun can create?  I bet it ain’t much!  If so, why tires bursting?  Improperly mounted? Bob J Largo, FL

Charles’s Law says that pressure is directly proportional to temperature, so a 10% increase in temperature should cause a 10% increase in pressure (this is assuming that the volume is constant). Not being a physicist, we’ll have to wait for a real bookhead to straighten me (us) out. Jeff Roberts

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At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick"

Simple: don’t try to pump them up to the absolute max!  Hot air expands and if it is hot enough, and you pumped them right up to their max – BLAMMO! Just my $0.02 Doug Kraus tri-turtle

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At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun??

I usually lay a towel down with my race gear.  There’s enough towel for a tire to rest upon to keep it off hot asphalt.  I’ve never needed to do this, but it might help. David — David & Suzi

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At a race in the very hot southwest U.S., some spectators told me they heard some bike tires popping in the transition racks.  Anyone experienced this?  Are there any precautions that can/should be used to prevent a bike tire from popping while racked in the hot sun?? Thanks for any inf. "Life’s a brick"

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Do not wait until just before race time to pump up the tires. Put the amount of air you want in them, note the outside teperature and course conditions, and let them sit and equalize to the outside air teperature. That way if they pop before the race you have time to cahnge the flat. Dalton | Life is too short             |          __o        |     _/_     | | to just watch!!!              |        _`<,_   o   |  _/\  //_  | |Dalton Cote                    | ___o_         _   |   __  __<   | |Calgary , Canada               | ~~~~~~          /   |      ||      | |http://www.ucalgary.ca/~djcote |                        IRONMAN 97  |

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Question:

Does anyone out there know if DHEA is on USA Triathlon’s banned substance list?  I hope it isn’t because from my research it seems to be an excellent tool for aging athletes who want to improve their performances and prolong their lives.

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looking for a small frame, large beam zipp 2001.  Any out there?  Email

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It is not on the current printed list, however, prohibited substances are frequently added. You may wish to check the USOC Drug Hotline (1 800 233 0393). Steve Locke USA Triathlon

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Does anyone out there know if DHEA is on USA Triathlon’s banned substance list?  I hope it isn’t because from my research it seems to be an excellent tool for aging athletes who want to improve their performances and prolong their lives.

Well if it isn’t it should be!!!!!!    It is on the IOC banned substance list so it is an ergogenic aid.  Therefore, as traithletes we should not be allowing anyone to compete who are using drugs – we should even be allowing random unannounced drug tests!   I personally think that we should be investing our money into the coaching aspect of triathlon, not into the substances which are going to make aged athletes perform better Just my 2 cents worth. Shane

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Question:

Does anyone have any info on the Nantucket triathlon this weekend?  Is it Sat or Sun and what distance?  I may hop over to the island at the last minute….Thanks.

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Does anyone have any info on the Nantucket triathlon this weekend?  Is it Sat or Sun and what distance?  I may hop over to the island at the last minute….Thanks.

My information is that this race has been canceled!! Eric Averill

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Question:

My 11 year old son has decided to be like his dad and start running.  He is doing 2 to 4 mile runs 4 or 5 days per week.  In addition to this he is going to the track and running (4) 400’s.   Can this be harmful to his growth?   — Gene R Pflederer D P Consultants, Inc. Tremont, IL  61568-0539                          ~~_~_^O~~   _O       O                                   (_) (_)   _/                                               /

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My 11 year old son has decided to be like his dad and start running.  He is doing 2 to 4 mile runs 4 or 5 days per week.  In addition to this he is going to the track and running (4) 400’s. Can this be harmful to his growth? —

The simple answer to your question is that running at that intensity probably won’t harm his growth, but it could cause overuse syndrome to some of his weight-bearing joints. There’s nothing intrinsically wrong with that intensity, though running 5 or 6 days a week (including his 4×400’s, which I presume are on a different day) is a bit much. 3 or 4 days ought to be enough — particularly since I would recommend you try to get him to leave some room in his athletic schedule for a variety of other sports. In view of your sig. file, I presume you’re an involved triathlete — be sure that your son’s decision is made on his own, not to please you. By the way, do you find time for some low-intensity biking and swimming with him? — Alan Kirk Gray

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As a sixth grade teacher and a dedicated runner, I too believe that running is far more a benefit than a health hazard to kids of this age. Last year, I ran my students for 20 minutes two time a week and watched them go fro the "sucking air" stage to self-pacing. I got about nine of them to register for a local kids run and we trained two additional days a week after school.  They screamed for MORE! We ran the two-mile fun run and our team came in third place  This year, I am already being asked if the seventh graders GET to run the race this year.  The sixth grade students want to know when we start training (for March). Give the kids a chance to run and they go for it!  It’s so natural for them.  I started running at 38 uears old and had to learn all over again. That was two years ago and I ran my first marathon in May, a celebration of my 40th birthday  :) My daughter is 7 years old and I CAN’T WAIT until she gets the running "bug."   Wendy

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My 11 year old son has decided to be like his dad and start running.  He is doing 2 to 4 mile runs 4 or 5 days per week.  In addition to this he is going to the track and running (4) 400’s.   Can this be harmful to his growth?   — Gene R Pflederer

I think it depends on whether or not his shoes protect him well enough, and how hard he runs.  I’d advise staying away from the roads! -Andrew

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My 11 year old son has decided to be like his dad and start running.  He is doing 2 to 4 mile runs 4 or 5 days per week.  In addition to this he is going to the track and running (4) 400’s.   Can this be harmful to his growth?   Gene R Pflederer

Gene, A friend of mine, Pete Saccone, is a grade school teacher.  He developed a program "Funner to be a Runner."  He runs with his kids for 45  minutes at the start of school.  When they started they would mainly walk with some running.  Over time they can run for the entire time.  After running he has them do about 15 minutes of free writing. Years ago, I remember a father in Utah being upset that his son was a problem in class.  They were thinking of having the child medicated.  But the father decided to run every morning during the week with his son. After several months they were running between 5 and 6 miles before school and doing some of the races on the week ends.  His son was no longer a problem child.  He could concentrate and focus.  He was much more alert. His disruptive behavior somehow vanished. Dr. Ernst VanAaken, the German physician and coach once said that every 4 and 5 year old child does a 10K daily….the only difference is that they take about 200 stops.  One psychiatrist in San Diego recently wrote a book about the unnecessary drugging of our children.  I tend to agree that our children are balls of energy which needs to be channeled.  Pete Saccone, to my knowledge, has little if any discipline problems with his children. What better time to spend with a child, running and allowing the child in the adult to be regenerated.  As long as it’s fun, a challenge that is not imposed, a desire to be like dad…hmmmm and even better than dad.   What a great aspiration. As I’ve written somewhere in a past post.  I never told my daughters to sit up straight.  I told them to help me as I had a posture problem in that sitting so much and being tall, I have a tendency to slouch.  So I showed them how I could pump myself up…but had a slow leak.  So they would tell me, "Daddy, use your pump."  It was always of interest to me that they first pumped themselves up. I would hazard that not running would be more harmful to an 11 year old. As VanAaken said.  An 11 year old child has the frame of a VW and the engine of a Porsche. — In health and on the run, Ozzie Gontang Maintainer-rec.running FAQ Director, San Diego Marathon Clinic,  est. 1975

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Question:

DATE      KIND               LOCATION           CLOSEST "BIG" CITY June  15   "   (olympic)     Lido delle Nazioni Ravenna, Italy Marty Miller Proprietor of The Triathlete’s Web http://w3.one.net/~triweb

Anybody know anything about this race?   Marty,  where did you originally get this information,  and specifically,  I’m looking for a contact person/race director.  Thanks!! John R.

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. s.walltech.com!news.his.com!news2.cais.net!news.cais.net!news1.erols.com!ne w

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I’m seeking advice on the purchace of a running watch, obviously for recording times and preferably distances and possibly pulse rate. Any suggestions?  Thanks.

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I’m seeking advice on the purchace of a running watch, obviously for recording times and preferably distances and possibly pulse rate. Any suggestions?  Thanks.

Come on, someone out there must have a running watch they love. I don’t want to purchase the wrong kind.  If you could share with me your favorite, it would be most appreciated.    Thanks again.

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Come on, someone out there must have a running watch they love. I don’t want to   purchase the wrong kind.  If you could share with me your favorite, it would be   most appreciated.   Thanks again.

 Well the seemingly most prevalent watch on the face of the earth (the Timex Ironman) is my personal favorite.  It not only times laps, comes in a variety of colors, and has an Indiglo night light, but works fine when swimming or showering.  Have I included everything?  Probably not

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I have had a Casio 503 SDB-300W for about 5 years now.  It records splits and will also record the times for 30 runs.  It claims to be water resistant to 50 Meters, but I’ve never put it to the water test.  I haven’t even had to change the battery yet.  However I had to replace the rubber watchband last year.  It was about $3.  I bought the watch for $25 or $30 from a mail order place advertised in Runner’s World.  Sorry I don’t remember the exact details.  I’ve been real satisfied with it. Hope this helps,

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I have had a Casio 503 SDB-300W for about 5 years now.  It records splits and will also record the times for 30 runs.  It claims to be water resistant to 50 Meters, but I’ve never put it to the water test.  I haven’t even had to change the battery yet.  However I had to replace the rubber watchband last year.  It was about $3.  I bought the watch for $25 or $30 from a mail order place advertised in Runner’s World.  Sorry I don’t remember the exact details.  I’ve been real satisfied with it. Hope this helps,

I had the 300W and now the 500W. The typical discussion is the Casiso vs the Timex and like religion and politics, you’ll find lovers of both. Since you care about recording times please note one feature as you shop, some record many times but only for a single day. The Casio will record 30 times across 30 days). I think with the Timex you have to step up to Indiglo 100 model before it lets you span days.   The Timex pads in the past, were a weak point.  I don’t know if they have improved that area. Some don’t like the Casio pads on top claiming the elastic sleves of jackets at times shuts off the watch. Just some food for thought. — Doug Freese  All opinions are mine. IBM Tele: 8-292-7752

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My advice to you is to decide what you are going to use the watch for.  For instance if you are going to only run 5-9 miles at a time, then I would get the ironman.  However, if you are going to be doing any track workouts, like 1/2 mile splits, say 10-12 of them, then you are going to want a higher lap count than just 8.  Personally, for the last 5-6 years the ironman has been my best watch,  but you have to replace it every few years. — Christopher D. Combs Georgia Institute of Technology, Atlanta Georgia, 30332 uucp:     …!{decvax,hplabs,ncar,purdue,rutgers}!gatech!prism!cc86

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writes: I’m seeking advice on the purchace of a running watch, obviously for recording times and preferably distances and possibly pulse rate.

I’ve used four different watches for running and find this one the best by far: Casio, 30 lap model, water 100m resist It can store races (until the 30 lap is exhausted) and their dates. I have my 10K PR race permanently stored until I break it! (in 1995 ?!) (until I break my PR that is…) — Ken Papai, Marin County  <* "The truth is that the Runner is not made for

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I have had the Timex 100 lap Indiglo for six months and love it. Got it on sale at Kmart for around $40 (retail $54). Has taken the best of all the Indiglo features and put them in one watch. Too many features to list here. Bruce Schroeder "You must be the change you wish to see in the world." Gandhi

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I’m seeking advice on the purchace of a running watch, obviously for recording times and preferably distances and possibly pulse rate. Any suggestions?  Thanks. Come on, someone out there must have a running watch they love. I don’t want to purchase the wrong kind.  If you could share with me your favorite, it would be most appreciated.    Thanks again.

I am on my second Casio pacer watch (my first one lasted for about 7 years!).  My current one is the Casio Work Out.  The thing I like about the Casio pacer watches is the ability to program in your desired pace (in steps per minute) and your average stride length, and let the watch calculate how far you have run.  This latest model also can optionally calculate how many calories you have burned (based on your age and weight, which you also program in) or how many steps you have taken (useful when initially determining your average stride length for a particular pace). As long as you take a step every beep, the calculated distance is surprisingly accurate.  This is quite handy when running new courses in which you don’t know the mileage. I have also found the pacer to be handy during training, in forcing me to run at ever-increasing paces. Hope this helps. Johnny Hinshaw

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IW Well the seemingly most prevalent watch on the face of the earth (the IWTimex Ironman) is my personal favorite.  It not only times laps, comes in a IWvariety of colors, and has an Indiglo night light, but works fine when IWswimming or showering.  Have I included everything?  Probably not I agree.  I have a Timex Triathlon with Indiglo lighting.  It does all I need it to…it keeps the date and time, has the stopwatch with 8-lap capability, and an alarm.  It has 3 countdown modes (which I will probably never, ever use, but hey).  The whole thing cost me a whopping $24 and some change at Walmart.  Can’t beat that! Sid — * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *  PC-Library TeleComm Systems (612) 895-8775 – 75,000 files – Shopping Mall  * *  Internet E-Mail & Newsgroups FREE for members – Online interactive Games   * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

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Bob Russin writes: Come on, someone out there must have a running watch they love. I don’t want to purchase the wrong kind.  If you could share with me your favorite, it would be most appreciated.    Thanks again.

Well, I figured someone would beat me to it.  I have never used a casio so let’s not get into any watch wars.  I LOVE my Timex Ironman Triathlon 100 Lap watch.  It has a nice BIG button for start and laps.  The stop button is on the side which is great for me cuz I used to always press the stop button by accident when I wanted the lap button.  You can save your times with the date in segments.  For example, I’ve got my last 3 races stored with each mile split and associated date.  There are a bunch of other features like different timers, 9 alarms, 3 pages of memos.  Also, I’ve got the Indiglo which is very easy to see when I run at night.  There are other features I haven’t tried yet like the reps with intervals I think (need to read the instructions again). I bought my watch at K-Mart for $38.  Most places sell it for about $45. —

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- Hide quoted text — Show quoted text – Bob Russin writes: Come on, someone out there must have a running watch they love. I don’t want to purchase the wrong kind.  If you could share with me your favorite, it would be most appreciated.    Thanks again. Well, I figured someone would beat me to it.  I have never used a casio so let’s not get into any watch wars.  I LOVE my Timex Ironman Triathlon 100 Lap watch.  It has a nice BIG button for start and laps.  The stop button is on the side which is great for me cuz I used to always press the stop button by accident when I wanted the lap button.  You can save your times with the date in segments.  For example, I’ve got my last 3 races stored with each mile split and associated date.  There are a bunch of other features like different timers, 9 alarms, 3 pages of memos.  Also, I’ve got the Indiglo which is very easy to see when I run at night.  There are other features I haven’t tried yet like the reps with intervals I think (need to read the instructions again). I bought my watch at K-Mart for $38.  Most places sell it for about $45. —

I can’t comment on Timex watches but I have used Casio Watches for 15 years. They are flawless and CHEAP. The only problem I experience is the band wears out before the watch does. The battery lasts at least five years. –jeff rubin

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If people are taking an unofficial poll about watches, then my vote goes to Timex Ironman or Triatholons.. I have had six in a row, and only so many because I have lost them.. I have never had a problem..                Nick Rattray                         –     0       /    * Running is the elixir of life *      -      /

I am using an Ironman also. I just wish the buttons were easier to push. I also have a Accusplit 930. It is pretty good also. J. Carl

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Try the timex triathlon indiglo, or a hrm by polar, possibly the Favor or Accurex: )

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Question:

: I came home from my Saturday ride. Flipped : on the Tube to catch part of the NCAA tourny : and started to surf through the channels. : And… to my surprise I see Mike Pigg on a : jet ski doing a slalom course.  He spun out : and lost some time. Then comes along Doug : Flutie and beats his time.   : Did anyone else see this.  I think it : was one of those Superstars things.  I : had to go and couldn’t watch any more. : How did the Pigg do? : Are triathletes finally getting some respect????? : John K. Mike competed in the Jeep-Cherokee Superstars: The events I saw were: Swimming- he took second to Timmons (Volleybar Star).  Mike had a very slow start off the blocks. Running- he placed last (earning 1 pt).  Mike just jogged as he was competing against football players that were sprint specialists. Kayaking- he placed second to Dave Johnson (decathlete) showing very good form. Obstacle course- he finished way down the list earning no points for this event.  I thought he did well considering the other athletes towered over him in size, and the wall was very high… Mike was not allowed to cycle since this was considered his specialty. Overall Dave Johnson placed first and Mike Pigg placed a respectable 5th. -Janet

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– Hide quoted text — Show quoted text – I came home from my Saturday ride. Flipped on the Tube to catch part of the NCAA tourny and started to surf through the channels. And… to my surprise I see Mike Pigg on a jet ski doing a slalom course.  He spun out and lost some time. Then comes along Doug Flutie and beats his time.   Did anyone else see this.  I think it was one of those Superstars things.  I had to go and couldn’t watch any more. How did the Pigg do? Are triathletes finally getting some respect????? John K.

Yes, it was the Superstars.  Mike did pretty well, considering that none of the events lasts more than a minute or so.  Plus they wouldn’t let him do the bicycling event, but they did let him swim.  Incidentally, he got beat in the swim by a volleyball player who had an atrocious stroke but incredibly high turnover.  Plus said volleyballist (er?) false-started, but the officials allowed it.  Mike came in sixth or so, won $1800 and ABC no doubt paid for his vacation there.  Not bad work if you can get it.         Of more interest to me was his new ‘do.  I’m sure it’s totally aero, but I’ve got to worry that sunburn may be a problem.  My brother shaves his head, too.  He has to shave his skull a lot more often than I do my legs.  Will this be the next big thing in triathlon? Timothy

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… How did the Pigg do? Are triathletes finally getting some respect????? John K.

My Dad mentioned something about this to me.  He said that he didn’t do too well compared to some of the other athletes… lost some points in running and such.  I don’t know first hand, since I didn’t see it though.  I bet he did well in their cycling event.

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