Question:

Hello, After my first triathlon attempt I realize I need to improve my training on the bike. In my age group I was 18 in the swim, 22 on the run and 32 on the bike.  Seriously, more than 200 people passed me…anyway, for the last two months I’ve been riding 1 – 2 hours midweek, and then a 3-4 hour ride on the weekend.  This is on mostly road and urban trails,  just riding as fast as I could. I loved doing the triathlon, and can’t wait to do a couple next year. Thanks for your help Sam BTW, I’m riding a 15 year old mountain bike, with road tires.  I plan to upgrade next year

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Pedal harder. Andres PS: please forgive me, I couldn’t resist

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Hello, After my first triathlon attempt I realize I need to improve my training on the bike. In my age group I was 18 in the swim, 22 on the run and 32 on the bike.  Seriously, more than 200 people passed me…anyway, for the last two months I’ve been riding 1 – 2 hours midweek, and then a 3-4 hour ride on the weekend.  This is on mostly road and urban trails,  just riding as fast as I could. I loved doing the triathlon, and can’t wait to do a couple next year. Thanks for your help Sam BTW, I’m riding a 15 year old mountain bike, with road tires.  I plan to upgrade next year

A road bike (or tri-bike) with aero bars that fits you correctely will make a big difference I’m sure.  Squeezing in another ride or 2 or 3 will definately help.  Also remember if you wanna race fast train fast.  Also do some intervals each week, if your unsure about what kind of intevals, you might invest in a heartrate moniter and book on use to help you. Tim buaidh no bas

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check this link for some ideas: http://www.martygaal.com/workouts.html

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Join a local cycling group with fast riders.  There’s no substitute for riding with others that will push you.  While you can’t draft in most triathlons doing it in training allows you to push bigger gears and getting used to faster speeds.

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After my first triathlon attempt I realize I need to improve my training on the bike.

Simply put you need to get out there and bike HARD, not necessarily long, particularly if you’re doing shorter races.  I feel the best way to make yourself bike hard is to join a bike group of some sort, either an organized team or another group that goes out and rides hard. BTW, I’m riding a 15 year old mountain bike, with road tires.  I plan to upgrade next year

You’ll definitely want to get yourself on a road bike, particularly [and hopefully] if you ride with some roadies. Cheers, Doug "worked for me" Fuller

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After my first triathlon attempt I realize I need to improve my training on the bike. In my age group I was 18 in the swim, 22 on the run and 32 on the bike.  Seriously, more than 200 people passed me…anyway, for the last two months I’ve been riding 1 – 2 hours midweek, and then a 3-4 hour ride on the weekend.  This is on mostly road and urban trails,  just riding as fast as I could.

Although I’m rather new to triathlon, I think I know how to help you. Your problem seems to be that you cycle continuously. There are other (and better) ways to prepare you for a time trial (what the tri bike event actually is). In Lance Amstrong’s book I found a good workout, and here’s a dirivative: Divide your distance in parts. If you want to prepare for a 40k time trials, start with 10k, in four parts. Try to race as fast as you can during 2.5k, rest 20 minutes by easy pedalling, and do this 4 times. Over the weeks, slowly increase the 2.5k distance to 5k, so you’ll be cycling 4x 5k (20k). Now join those intervals (3x 6.5k, 2x 10k) if your triathlon is only a few weeks away. Of course, you should take sufficient rest; you can’t do this type of training every day. For every tough training session, there should be at least an easy session to recover. Although I never tried it myself yet, I think it’ll work. Interval training should be an integral part of any endurance sport, be it swimming, cycling or running. Rene van Belzen hurray [at] xs4all [dot] nl My Running Log http://www.xs4all.nl/~hurray/myrunninglog/

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Question:

heather what preceded your pull ,,, i am experienceing a tightness around my groin area and did not give it much thought ,, now that i have read your post and others i think i may be in the begining of one ,,,is that how your pull started??? clodzilla – Hide quoted text — Show quoted text – For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing. — Heather (who is extremely happy she is exercising pain free now)

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- Hide quoted text — Show quoted text – For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing. — Heather (who is extremely happy she is exercising pain free now)

I’m so happy for you! YOu just keep on keeping on! melvalena — Competition brings out the best in products and the worst in people.–David Sarnoff  Don’t be reckless with other people’s hearts.  Don’t put up with people who are reckless with yours

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Hi Heather, Someone asked me who sent me from alt.running to here and I couldn’t remember the name…. Now I know!!   Glad to hear you are getting over your injury.  I find I am a much more peaceful Mommy when I get my runs in (and now my swims and bike rides too). I am spending a lot more time here than the running ng, but still getting out for my runs.  I am starting training for a ‘My First Triathlon’ now and hopefully doing it Aug 11th.  I hear that rollerblading is a good exercise for ’saddlebags’ so I will be adding that to my cross training this summer. My oldest son rollerblades everywhere, so I shall tag along sometimes! See you on the trails fellow Mommy! — Helen Mom to Dylan 15, Lucas 6 and AmyBeth 3

– Hide quoted text — Show quoted text – For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing. — Heather (who is extremely happy she is exercising pain free now)

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That is so awesome that you can workout now with out any pain! I’m really happy for you! Cathy! whateva4eva ** "I heard the best way to regenerate body heat is to crawl naked into a sleeping bag with someone whos already naked." "Maybe if it rains sleeping bags you’ll get lucky." Remove egetme!

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– Hide quoted text — Show quoted text – For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing.

Glad to hear it!  You have more get up and go about exercise than I and I am glad you are able to enjoy your activities without pain! -Aula

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Thanks. I was so scared about it after hearing about other people’s groin pull’s in the news group. I thought for sure I would be stricken with pain for months like others. (counting my blessings) I was SO depressed and upset for the 4 days that I did nothing but sit on my butt. It was hard. And funny to think about how most people dread the thought of exercise. I can’t wait to get up and do it! — Heather

– Hide quoted text — Show quoted text – That is so awesome that you can workout now with out any pain! I’m really happy for you! Cathy! whateva4eva ** "I heard the best way to regenerate body heat is to crawl naked into a sleeping bag with someone whos already naked." "Maybe if it rains sleeping bags you’ll get lucky." Remove egetme!

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yes ,, after an injury all the wieght i lost ,,,i found (looking at my bottom) clodzilla – Hide quoted text — Show quoted text – For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing. — Heather (who is extremely happy she is exercising pain free now)

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For those of you following my miserable groin pull injury, I just wanted to let you know all is well now. It was a struggle keeping from running for 2 weeks. I made up for it by rewarding myself with a brand new pair of Rollerblad XTV’s. I also bought the CamelBak (water for those long rides) and a helmet (for the ONE time that I DO fall). I suited up and I swear that was the most comfortable ride! I even burned more calories doing that than walking/running. The cross training is the only thing that is saving me. My knees have been hurting slightly after a run/walk, so I started exclusively cross trianing on alternate days instead of doing light jogging. My knees are much better for it too. No more groin pain either! YAY! Thanks for all the well wishing. — Heather (who is extremely happy she is exercising pain free now)

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Question:

Thanks for the references.  I guess it all depends on how you define "easy workout." Cheers, Dave – Hide quoted text — Show quoted text – I don’t see how easy workouts would refuel glycogen stores either.  If you deplete your glycogen stores (in liver or muscles) your body will try to replace them as quick as possible, whether you sat drinking beer in a bar or ran a couple of miles.  You will of course need a supply of glucose in the blood for this to happen.  If you don’t eat any carbohydrate, your body will either utilize fat stores or protein, depending on the level of fat in your body, to create the glucose.  It will be slower and less efficient than eating a bagel with cream cheese, but will still happen.  Actually, I wonder what the carbohydrate:protein ratio of Samuel Adams is? Regards, Dave I think the issue is faster recovery (glycogen restoration and muscle repair).  Active recovery appears to accelerate recovery by increasing blood flow to the muscles thus increasing the inflow of nutrients.  The key to active recovery being usefull is that it is actually recovery and not a further stressor therefore it is important that there is fuel in the system that can be converted to glycogen. For some interesting reading on the topic of recovery see: Brunner, R. and B. Tabachnik (1990) "Soviet training and recovery methods." Sport Focus Publishing. Farber, H.W. et al., (1991) "The endurance triathlon.  Metabolic changes after each event and during recovery." Medicine and Science in Sports and Exercise 23 (8). 959-956.

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Wrong. You cannot run fast by scientific data. You can read all the science literature you want and it will not get you there. You run fast by training properly. You learn by first hand experience. You try to use as many different training systems as you can and then you begin to focus down on the ones that gave you the best results and then try to improve on them. Sometimes that’s risky. In the past, I’ve made changes that have completely screwed me over in races but that’s how you learn. I’d rather have done it that way and refined my techniques than have just trained one way and never learned what’s good and what’s bad. – Hide quoted text — Show quoted text –  You may be impressed but I’m not. I was well aware of this effect more than 20 years ago before it was ever scientifically investigated. You misread what I said.  I am impressed that you were that close to being correct about something.  Although to your credit, this time around I have noticed that you are closer to being correct about a few other things as well.  I am thinking that perhaps in your time away from the group you got your hands on some decent training material.  Your obvious lack of intelligence shows in your lack of understanding of many elemental physiological issues, but you are at least making an attempt.

Before you buy.

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Wrong. You cannot run fast by scientific data.

You can’t prove that you run much less run fast.  I learned how to maximize my running potential by training with world class athletes (in the real world not your fantasy world) and by reading scientific journals to understand the mechanisms behind training principles.  From this I experimented on what works for me and what does not.

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- Hide quoted text — Show quoted text –   It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly. Wow, I am impressed, you are almost right.  Recent research has indicated that the optimal time for for glycogen refueling is in the 30 minutes following exercise.  After the first 30 minutes gylcogen refueling is still enhanced but declines until about 2hrs post-exercise when it returns to normal.  The research has indicated that the best results come from ingesting easily broken down foods with mostly high glycemic index CHO and some protein (in a CHO to protein ration of 4 to 1).

BTW, the rest of the equation <according to an article I read last month is that if you eat properly that evening, your glycogen stores are fully replenished – independent of whether you ingested something in the optimum period. The immediate refueling is most critical if you are doing multiple workouts in one day, or something like a soccer tournament with multiple games. Mike Tennent "IronPenguin" Ironman Canada ‘98 16:17:03 Great Floridian ‘99, 17:13:38

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OK, so I’m relatively new to running and to this newsgroup, but I have one burning question to ask here: who is this "macelroy" and will he go away if we ignore him?  ;-) good day, all, Cam ===

– Hide quoted text — Show quoted text –  You may be impressed but I’m not. I was well aware of this effect more than 20 years ago before it was ever scientifically investigated. You misread what I said.  I am impressed that you were that close to being correct about something.  Although to your credit, this time around I have noticed that you are closer to being correct about a few other things as well.  I am thinking that perhaps in your time away from the group you got your hands on some decent training material.  Your obvious lack of intelligence shows in your lack of understanding of many elemental physiological issues, but you are at least making an attempt.

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BTW, the rest of the equation <according to an article I read last month is that if you eat properly that evening, your glycogen stores are fully replenished – independent of whether you ingested something in the optimum period.

Hey Mike, You wouldn’t happen to have a cite for that article would you?  I’d like to take a look.  Much of the research that I was discussing is from Ed Burke. Their focus was less on glycogen stores and more on muscle damage.  Their findings were ingesting the proper ratio of CHO and protein during the optimal period results in less muscle damage (that’s a bit of an oversimplification).  He focuses on cyclists, but it is also highly relevant to tri-geeks who sometimes do hard workouts on back to back days.

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- Hide quoted text — Show quoted text – BTW, the rest of the equation <according to an article I read last month is that if you eat properly that evening, your glycogen stores are fully replenished – independent of whether you ingested something in the optimum period. Hey Mike, You wouldn’t happen to have a cite for that article would you?  I’d like to take a look.  Much of the research that I was discussing is from Ed Burke. Their focus was less on glycogen stores and more on muscle damage.  Their findings were ingesting the proper ratio of CHO and protein during the optimal period results in less muscle damage (that’s a bit of an oversimplification).  He focuses on cyclists, but it is also highly relevant to tri-geeks who sometimes do hard workouts on back to back days.

I knew you’d ask. <g It was in August’s "Running Journal" and written by Nancy Clark. I just checked their web site and the article is in their "Tips" section: http://www.runningnetwork.com/db_rng/TIPS.html 2000-08-16: Recovery from Hard Exercise, Part 1: How to Rapidly Refuel                       By Nancy Clark, MS, RD Mike Tennent "IronPenguin" Operating HO Scale Traffic Lights http://www.catalog.com/webrun/ipe

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Do you think that we could pay someone to hack his account again and make him go away forever?     Mark

– Hide quoted text — Show quoted text – OK, so I’m relatively new to running and to this newsgroup, but I have one burning question to ask here: who is this "macelroy" and will he go away if we ignore him?  ;-) good day, all, Cam I’ll answer the second question – No!! The reason I say ‘no’ is because there are still too many respondants to him and he has a supporter(s) in the group as well. As long as you feed the troll; he owns you.

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I don’t see how easy workouts would refuel glycogen stores either.  If you deplete your glycogen stores (in liver or muscles) your body will try to replace them as quick as possible, whether you sat drinking beer in a bar or ran a couple of miles.  You will of course need a supply of glucose in the blood for this to happen.  If you don’t eat any carbohydrate, your body will either utilize fat stores or protein, depending on the level of fat in your body, to create the glucose.  It will be slower and less efficient than eating a bagel with cream cheese, but will still happen.  Actually, I wonder what the carbohydrate:protein ratio of Samuel Adams is? Regards, Dave – Hide quoted text — Show quoted text –  Hard workouts deplete glycogen stores, easy workouts refuel them. Please explain the mechanism as to how easy workouts refuel glycogen stores. I always thought that ingesting glycogen refuels glycogen stores.  It is my understanding that easy workouts assist in converting ingested fuel into forms usable to the muscles. BTW, I have trained with athletes that have real times much faster than your fake times and none of them train like to say you train.

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- Hide quoted text — Show quoted text – I don’t see how easy workouts would refuel glycogen stores either.  If you deplete your glycogen stores (in liver or muscles) your body will try to replace them as quick as possible, whether you sat drinking beer in a bar or ran a couple of miles.  You will of course need a supply of glucose in the blood for this to happen.  If you don’t eat any carbohydrate, your body will either utilize fat stores or protein, depending on the level of fat in your body, to create the glucose.  It will be slower and less efficient than eating a bagel with cream cheese, but will still happen.  Actually, I wonder what the carbohydrate:protein ratio of Samuel Adams is? Regards, Dave

I think the issue is faster recovery (glycogen restoration and muscle repair).  Active recovery appears to accelerate recovery by increasing blood flow to the muscles thus increasing the inflow of nutrients.  The key to active recovery being usefull is that it is actually recovery and not a further stressor therefore it is important that there is fuel in the system that can be converted to glycogen. For some interesting reading on the topic of recovery see: Brunner, R. and B. Tabachnik (1990) "Soviet training and recovery methods." Sport Focus Publishing. Farber, H.W. et al., (1991) "The endurance triathlon.  Metabolic changes after each event and during recovery." Medicine and Science in Sports and Exercise 23 (8). 959-956.

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Great info!  Just what I’m looking for.  Can you give me some good suggestions as what to eat after long runs?  And what do you consider a long run (how many miles.)

Hey marie, You would probably be surprised to find that a number of foods fall in the 4 to 1 ratio.  In the first 30 min after a long run you want to stick with carbohydrates that are have a high glycemic index (eg. potatoes, frozen yogurt, rice) and of course protein.  Endurox R4 is a drink that contains carbohydrates and proteins in this ratio.  There is nothing magic about R4, but it is convenient and if you like the taste it might be worth using. After the initial 30 min you want to stick with the same ratio, but with lower glycemic index carbs (eg. yogurt (not frozen), kiwifruit, lentils, peanuts) and protein.  Just keep in mind that it doesn’t have to be the exact ratio (for instance it can be a meal that contains 24g of carbs and 5g of protein).  As for what I consider a long run… I am an ultra endurance mountain biker so the races that I consider a lot of fun are ones that typically take between 12 and 24 hours.  As "cross training" I like to do trail running, typically between 30 and 50km with the occasional 50 miler. The point of that is that it doesn’t really matter what I consider a long run.  What is more important for you is what do you consider a long run.  I think that you should get in the habit of thinking about recovery after every run.  You should pay special attention after runs that are not at a high intensity, but of a long enough duration that you feel fairly tired when you are done.  That is what I would consider a long run. Good luck and happy training Jeremy

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Hi Marie, I red something about this in an article of Frank Horwill about the twelf essentials about marathon success: http://www.serpentine.org.uk/advice/coach/fh54.asp The points 7 and 8 are about low/high glycemic carbohydrates and why one want to eat high glycemic carbohydrates immediately after training.Also there are some hints which food has low/high glycemic carbohydrates. Hope this helps. Cheers, Rudiger – Hide quoted text — Show quoted text – Great info!  Just what I’m looking for.  Can you give me some good suggestions as what to eat after long runs?  And what do you consider a long run (how many miles.) Thanks, Marie   It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly. Wow, I am impressed, you are almost right.  Recent research has indicated that the optimal time for for glycogen refueling is in the 30 minutes following exercise.  After the first 30 minutes gylcogen refueling is still enhanced but declines until about 2hrs post-exercise when it returns to normal.  The research has indicated that the best results come from ingesting easily broken down foods with mostly high glycemic index CHO and some protein (in a CHO to protein ration of 4 to 1).

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  You may be impressed but I’m not. I was well aware of this effect more than 20 years ago before it was ever scientifically investigated. – Hide quoted text — Show quoted text –   It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly. Wow, I am impressed, you are almost right.  Recent research has indicated that the optimal time for for glycogen refueling is in the 30 minutes following exercise.  After the first 30 minutes gylcogen refueling is still enhanced but declines until about 2hrs post-exercise when it returns to normal.  The research has indicated that the best results come from ingesting easily broken down foods with mostly high glycemic index CHO and some protein (in a CHO to protein ration of 4 to 1).

Before you buy.

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 You may be impressed but I’m not. I was well aware of this effect more than 20 years ago before it was ever scientifically investigated.

You misread what I said.  I am impressed that you were that close to being correct about something.  Although to your credit, this time around I have noticed that you are closer to being correct about a few other things as well.  I am thinking that perhaps in your time away from the group you got your hands on some decent training material.  Your obvious lack of intelligence shows in your lack of understanding of many elemental physiological issues, but you are at least making an attempt.

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Great info!  Just what I’m looking for.  Can you give me some good suggestions as what to eat after long runs?  And what do you consider a long run (how many miles.) Thanks, Marie – Hide quoted text — Show quoted text –   It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly. Wow, I am impressed, you are almost right.  Recent research has indicated that the optimal time for for glycogen refueling is in the 30 minutes following exercise.  After the first 30 minutes gylcogen refueling is still enhanced but declines until about 2hrs post-exercise when it returns to normal.  The research has indicated that the best results come from ingesting easily broken down foods with mostly high glycemic index CHO and some protein (in a CHO to protein ration of 4 to 1).

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  It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly.

Wow, I am impressed, you are almost right.  Recent research has indicated that the optimal time for for glycogen refueling is in the 30 minutes following exercise.  After the first 30 minutes gylcogen refueling is still enhanced but declines until about 2hrs post-exercise when it returns to normal.  The research has indicated that the best results come from ingesting easily broken down foods with mostly high glycemic index CHO and some protein (in a CHO to protein ration of 4 to 1).

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   I read an article about it once though I can’t be one hundred percent sure that it is correct but it makes some sense. All I know is that everyone says I am right about it and that it works and that they notice the difference. Though it may be more than just what that article said.    It has to do with increasing the speed of which glycogen is reabsorbed into the muscles after the muscles have been depleted due to medium to hard workouts. Glycogen refueling occurs the most during the several hours right after a run and then drops off significantly. Apparently, after light running which doesn’t deplete your system much, Glycogen still refuels at that significantly higher rate and so it speeds up the recovery process. You are supposed to eat and drink something some time soon after the run for this to work the best. – Hide quoted text — Show quoted text –  Hard workouts deplete glycogen stores, easy workouts refuel them. Please explain the mechanism as to how easy workouts refuel glycogen stores. I always thought that ingesting glycogen refuels glycogen stores.  It is my understanding that easy workouts assist in converting ingested fuel into forms usable to the muscles. BTW, I have trained with athletes that have real times much faster than your fake times and none of them train like to say you train.

Before you buy.

Response:

References please. I would be inclined to agree with you if ever read any thing about "easy workouts refuel them." That would sort of explain why I could run 2 miles in 12:53 and yet normally have trouble running 2 miles in 14 minutes. Roger – Hide quoted text — Show quoted text –  NO. NO. NO. Your half marathon race has depleted you. You now need to refuel. Normally, a race will deplete you more than just a hard workout. It most likely will take you 4 days to completely refuel from that half marathon. You cannot refuel your glycogen stores by doing nothing or doing very little. You must continue to do at least one hour runs to restore glycogen. You people just cannot get this through your heads. Hard workouts deplete glycogen stores, easy workouts refuel them. How do you know when you have refueled your stores. You know when your 10 mile runs come back to a medium pace from several days of struggling after a major depletion like after a race. A medium workout will deplete you as well but it only requires one easy workout to refuel. That’s the difference.  By what you are doing, the chances are that you will have worse results than what you expect. Marathons require enormous stores of muscle glycogen and you are probably going to have very little for the race. I just ran a 1 hour and 25 minute

Question:

I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

Well, everyone knows that a kilometer is .62 miles and by definition 1000 meters.  YOu should be able to figure it out from there.  If that’s not enough help, then tear up your high school diploma.  (Hint: use the 1/x key on your calculator in figuring out how many kilometers are in a mile.)

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And to think there are still people who don’t want to use the metric system because it is so difficult….

Calculate it: 1 inch = 2.54 cm 1760 yards = 1 mile 36 in = 1 yard (1760 x 36) 63360 in = 1 mile (63360 x 2.54) 160934.4 cm = 1 mile 100 cm = 1 therefore 1609.344 m = 1 mile

– Hide quoted text — Show quoted text – I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

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I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

1612 meters. That gives you 3.1 miles for a 5k. Vanessa "faster at converting distances than racing them" Smith

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A CALCULATOR?  What a waste of money.  I just use the family abacus. Walter R. Strapps – Hide quoted text — Show quoted text – I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck Well, everyone knows that a kilometer is .62 miles and by definition 1000 meters.  YOu should be able to figure it out from there.  If that’s not enough help, then tear up your high school diploma.  (Hint: use the 1/x key on your calculator in figuring out how many kilometers are in a mile.)

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Well most of that calculation is a conversion from Imperial measures to metric.  Let’s see how metric actually works…. –  How many metres in a kilometre? –  Kilo, you mean like 1000? –  Yeah. –  Oh, 1000 metres in a kilometre. –  How many yards in a mile? –  A what in a what? Walter R. Strapps – Hide quoted text — Show quoted text – And to think there are still people who don’t want to use the metric system because it is so difficult…. Calculate it: 1 inch = 2.54 cm 1760 yards = 1 mile 36 in = 1 yard (1760 x 36) 63360 in = 1 mile (63360 x 2.54) 160934.4 cm = 1 mile 100 cm = 1 therefore 1609.344 m = 1 mile I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

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O.K. so 1609 meters make 1 mile. Help a lazy guy out. How many meters in 2 miles?    Scott

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I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

4 times around the track D.J.  " you argue with the officials"   (IRONKID)

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Ahhh, yes, any high school Track runner has the correct answer <wink Good job DJ !

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1,609.2 meters Timothy Carlson

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I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

Here’s the tally so far: Tricia: 1609.3 Frank: 1612 "Stallion One": 1609 Mr. Wagner prescribed a method that he was apparently unable to complete himself that yields 1613. Sanjay: 1609.344 (Rick’s Gold Star of Approval) Vanessa: 1612 Scott is still trying to find the "2" button on his calculator. D.J. is trying to remember how to count to four. T.G. Carlson: 1609.2 Okay, only Sanjay hit the nail on the head. The only *exact* equivalent between U.S. customary units and metric units is 2.54 cm = 1 inch. It’s exact ‘cuz it’s defined that way. Or, for the precision impaired: 2.54000000000 cm = 1.000000000 inch Tricia rounded. The anonymouse "Stallion" rounded even more appropriately (he rounded to the nearest stride). Everyone else made the classic mistake of taking a low-precision equivalent (.62 miles/km–2 significant figures) and converting it to a high-precision equavalent (1613 meters/mile–4 significant figures). Shades of "How many pool lengths in a mile." Rick "Yes, it’s Friday night and No, I don’t have a date" Denney

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Now that we have the swim length measurements cleared up (yes the metric system can be fun) let’s get onto the next debate: the track. I am not too far removed from high school running days, and recall the track’s distance of 1/4 mile and 400m being used interchangably. However it can’t be both! Is it actually 402.3335m around the track? Grant

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I don’t know how, but I somehow made it look like Rick typed this message. I want to make it super clear (for fear of a season-long debate errupting) that it was me, Grant, who typed the message (guess it was because I posted a follow-up message to rick’s but deleted his content). Good thing it wasn’t a touchy thread! Grant – Hide quoted text — Show quoted text – Now that we have the swim length measurements cleared up (yes the metric system can be fun) let’s get onto the next debate: the track. I am not too far removed from high school running days, and recall the track’s distance of 1/4 mile and 400m being used interchangably. However it can’t be both! Is it actually 402.3335m around the track? Grant

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Now that we have the swim length measurements cleared up (yes the metric system can be fun) let’s get onto the next debate: the track. I am not too far removed from high school running days, and recall the track’s distance of 1/4 mile and 400m being used interchangably. However it can’t be both! Is it actually 402.3335m around the track? Grant

It depends on the age of the track mostly.  If the track is one of those ol’ cinder beauties, then you’re probably looking at 440y.  If it is a synthetic rubberized surface, then it’s probably 400m.  There’s no harm in asking the track team/coach at your local high school or college, is there? good running, Andrew

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WHY IS EVERYONE COMING UP WITH DIFFERENT NUMBERS???? o.k., I’ll tell you why. they are using a 5k= 3.1 miles or a 10k= 6.2 miles to do the math. Most of these people come out with: 1 mile = 1612 meters. The Problem???? a 5k = 3.107 miles (approx) a 10k=6.214 miles (approx) I’m not going to do the math, but if YOU do I’ll bet you come out right around:  1 mile= 1,609 meters Steve "H.S. track should run 1 mile, or 1,500 meters, (who’s the IDIOT who thought up the 1,600?)" Adams

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I don’t know how, but I somehow made it look like Rick typed this message. I want to make it super clear (for fear of a season-long debate errupting) that it was me, Grant, who typed the message (guess it was because I posted a follow-up message to rick’s but deleted his content). Good thing it wasn’t a touchy thread! Grant

[superlative post deleted] Now that we have the swim length measurements cleared up (yes the metric system can be fun) let’s get onto the next debate: the track. I am not too far removed from high school running days, and recall the track’s distance of 1/4 mile and 400m being used interchangably. However it can’t be both! Is it actually 402.3335m around the track? Grant

No, it’s 402.336 meters, but only if it’s a true quarter mile, which it isn’t. Rick "Grant" Denney

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test Tri-man

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If you look closely at a track you’ll notice they have curved starting lines all over the place (like on the finishing straight for steeples) I have a suspicion that there is a special line for that archaic outmoded distance the mile a little (9.3m perhaps) in front of the finish.   – David "apologies to those people stuck with the imperial system" Bowden

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The curved lines are for different starting points for races shorter than 1500m, so that the outside runners’ starting points compensate for the circumpherence of the larger circles for each lane. some of the other marks are for exchange zones for relays. The track looks very complicated with all of its lines running perpendicular to the lane lines. I remember for the longer races, like 1500m and up (I blew @ the shorter stuff, don’t ask me about an 800m race) we started along a line that swung out from the inside of the track (and a battle ensued to get the inside lane near the front) As far as putting this mute debate to bed, I have since learned that a new track will be 400m, though the shap of the tracks are slightly different (longer curves, shorter straights) and that the "old school" tracks were 1/4 mile. I guess the confusion came about from the loose application of 1/4 mile and 400m oval to describe the same thing. That’s like dropping yards/meters from a "25" pool (leaves room for individual interpretation and confusion) There, now we all know. Grant – Hide quoted text — Show quoted text – If you look closely at a track you’ll notice they have curved starting lines all over the place (like on the finishing straight for steeples) I have a suspicion that there is a special line for that archaic outmoded distance the mile a little (9.3m perhaps) in front of the finish.  - David "apologies to those people stuck with the imperial system" Bowden

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My calculations make a mile equal to 1612 meters but lets all use Tricia’s number as it will make our splits much more impressive. Ken 1609.3 meters in a mile — Tri-Baby

Share what you know. Learn what you don’t.

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As far as putting this mute debate to bed..

This debate has been anything but mute. Rick "Although I realize bringing it up is a moot point" Denney

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1 km=1.6 miles 1km =1000 metres you can do the rest – Hide quoted text — Show quoted text -I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

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I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

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I was wondering if someone could help a guy to lazy to look this up. I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

Chuck, 1 kilometer=0.62 mile 1 mile=1.61 kilometers=1612 meters Best wishes, Frank Wallace Share what you know. Learn what you don’t.

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Calculate it: 1 inch = 2.54 cm 1760 yards = 1 mile 36 in = 1 yard (1760 x 36) 63360 in = 1 mile (63360 x 2.54) 160934.4 cm = 1 mile 100 cm = 1 therefore 1609.344 m = 1 mile – Hide quoted text — Show quoted text – I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

Response:

I was wondering if someone could help a guy to lazy to look this up.  I am looking for the distance that 1 mile is equal to in meters.  Thanks in advance. Chuck

1609.3 meters in a mile — Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "Real triathletes don’t draft." http://www.stanford.edu/~brooksie *New to triathlon?  Check out Hulaman’s Simple TriTips:  http://www.hulaman.com/triathlon/tritips.html    

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Question:

Great report and congrats on your first 1/2Fe. You certainly survived in tough conditions. Sorry for the makeshift RST sign that nobody could see. I’ll put more effort into it next time.                           |26      | IMC’96: 10:36:37          |   Fe   |   ‘98 IMC, GCT, BSLT IMC’97: 10:42:53          |        |                  "THE BEST ELEMENT OF RACING"

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Great report Yakabo.  Nice job on your first 1/2 IM.  Have fun at tupper lake, a real nice race.  Bring gloves and prepare for cold weather, yes I know it’s July but you’d be amazed.  You’ll thank me later for the glove tip.  Don’t bother bringing gloves to Clermont  however. He he…  See you in florida on Oct 25! Tim Hignett Buaidh No Bas http://members.aol.com/hignett/index.html

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Yakabo, I must say that I was particularly disappointed that I didn’t get to meet you at Eagleman.  You have a great perspective on triathlon and on pushing your body to its limits, in general.  In particular, I need you to talk me out of pursuing high-altitude mountaineering!  :-) I cannot believe that someone actually moved your stuff!!  Evil eye??  If he would’ve done that to my bike (I camped right at the transition area that night and got my choice rack… and pick of the portajohns), I would’ve given him a *black* eye.  OK.  I jest, but that is something that I hope to never see for myself in this sport, as it will shatter my impression of triathletes as being above all that nonsense. You think that the atmosphere at Eagleman seemed competitive?  Show up race morning at USAT Nationals and you’ll think you’re at a funeral! Happy training! Cameron "I’ll be the guy who has no problem finding his bike at USAT Nationals" Martz

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The week prior (an externally enforced taper):  Uncle Sam decides to send me from DC to Offutt AFB in NE for the week to facilitate a meeting aimed at developing new policy and procedures for my reengineered career field (weather).  I

Question:

I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility???

I don’t know if you tried The Athlete’s Diary, but one of the reasons it’s been on the market for eight years now is that it combines a great ease of use with the flexibility to record virtually anything. It’s the only program that lets you deal with numeric data (distance, pace, heart rate, "level", whatever) AND with non-numeric data (like finding all your "anaerobic threshold" workouts). If there’s something you don’t think you can track with the software, you should explore the "keyword" feature which allows you to track any numeric data you want. Fully functional trial copy is downloadable from        <http://www.stevenscreek.com/tad.shtml The Athlete’s Diary is available for Macintosh, Windows, and DOS; the Windows version will run under Windows NT (and 95 as well, of course). Steve Patt Stevens Creek Software/The Athlete’s Bookstore   http://www.stevenscreek.com

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I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility???                 Nic Hodges.

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Nic, Have you looked at UltraCOACH carefully – I would surmise that a software good enough for Spencer Smith and Scott Tinley would be flexible enough for most average to above average athletes. They (UC) also now have great stand alone programs for Swimming, biking and running as well as two good solid multi-sport programs that at the top level can accept HRM input! They can both log and program your workouts and can even give you a suggested program to work to with your coach or independently. Regards Nick Munting PS: Good Luck…check the web site at http://www.ultracch.com

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I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility???                 Nic Hodges.WHATS WITH THIS BIKE THING ?!!!

GET A LIFE !!!!

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says… I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility???

Yeah try out Trilog, an Excel spreadsheet thats pretty good for tri training, and free too. Its on my website, at trilog.htm — No Spam is good Spam. Stop bulk email now! Ironman Canada 1998 Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb

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I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility???            Nic Hodges.

I’m a triathlon trainer and I’m currently writing a system with more than only a input and addition of training-values. but I’m writing the tool now for a software-contest. it’s only for the professional part of the triathletes expecially for trainers !   I dont’t want to tell you everything – I send you further infomation if you want – write to

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I don’t knopw how flexible you need, but there is a very good package out for cycling called Attain for Cycling.  In addition to all of the standard logbook things, it graphs data, has download utilities if your monitor does that sort of thing, manual and method based training program design utilities and more…..  I do not remember there website URL, but go to www.altavista.com and search for "Attain for Cycling" and you shall find it pretty easily…….                                                                 Good Luck and Good Riding,                                                                 Aarron Canino

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  I do not remember there website URL, but go to www.altavista.com and search for "Attain for Cycling" and you shall find it pretty easily…….

 http://www1.usa1.com/~fls/index.html  /m<just a click away….

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- Hide quoted text — Show quoted text – says… I have been looking around for some training software to log my workouts. I hae tried all the stand-alone programs and none of them are any good costhey aren’t flexible enough. I there anyone out there who has an excel or Access template that would allow me this flexibility??? Yeah try out Trilog, an Excel spreadsheet thats pretty good for tri training, and free too. Its on my website, at trilog.htm — No Spam is good Spam. Stop bulk email now! Ironman Canada 1998 Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robbo

Thanks for the trilog, will give it a go Chris

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AOL used to have a resource list of software which contained a periodization log for cycling, its freeware bases on win exel 5.0.

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– Hide quoted text — Show quoted text -Nic, Have you looked at UltraCOACH carefully – I would surmise that a software good enough for Spencer Smith and Scott Tinley would be flexible enough for most average to above average athletes. They (UC) also now have great stand alone programs for Swimming, biking and running as well as two good solid multi-sport programs that at the top level can accept HRM input! They can both log and program your workouts and can even give you a suggested program to work to with your coach or independently. Regards Nick Munting PS: Good Luck…check the web site at http://www.ultracch.com

Does UltraCoach run under NT 4.0 ?

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- Hide quoted text — Show quoted text – Nic, Have you looked at UltraCOACH carefully – I would surmise that a software good enough for Spencer Smith and Scott Tinley would be flexible enough for most average to above average athletes. They (UC) also now have great stand alone programs for Swimming, biking and running as well as two good solid multi-sport programs that at the top level can accept HRM input! They can both log and program your workouts and can even give you a suggested program to work to with your coach or independently. Regards Nick Munting PS: Good Luck…check the web site at http://www.ultracch.com Does UltraCoach run under NT 4.0 ?

The only triathlon training software to even consider is PC Coach.  I have used it for my own workouts for over a year.  I also train over 60 athletes and use it to track each one of them.  If you are interested in finding out how you can get a hold of this, let me know. Chris Nolan

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Question:

Hi, I’m looking for information on short (no longer than Olympic distance) tris in Southern California.  I’ve never done a tri but am an adequate swimmer, beginning biker and slow but endurance minded runner (5 marathons in 3 years).  I don’t have a wet suit and don’t want to buy one at this point.  Could someone make suggestions or point me to Web sites which might have info on races suitable for me? Thanks in advance, Nora Fitzpatrick

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Nora you should look out for the home page of Triathlete Magazine, they have all the U.S. season plus some of the internationals triathlons as well. Then you could decide on which to participate in California or in other state, the web adress is:                 www.triathletemag.com, or you can search it on the Webcrawler introducing triathlon as the subject. Greetings, Juan Fco. – Hide quoted text — Show quoted text – Hi, I’m looking for information on short (no longer than Olympic distance) tris in Southern California.  I’ve never done a tri but am an adequate swimmer, beginning biker and slow but endurance minded runner (5 marathons in 3 years).  I don’t have a wet suit and don’t want to buy one at this point.  Could someone make suggestions or point me to Web sites which might have info on races suitable for me? Thanks in advance, Nora Fitzpatrick

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Nora – get your hands on Competitor magazine, whis is in most running and bike shops as well as health clubs. They have a decent local race list. You should focus on: LA Tri Series #3 in San Dimas in May (little short of Olympic) Mission Viejo in late June (half Olympic for mere mortals) Carlsbad in July (also a little short of Olympic I think) Newport Beach in September (Sprint) Last year they had a Danskin women’s race in Newport Beach that is an outstanding opportunity for a new woman triathlete. Failing that the FIBAR race just two weeks later is a great race, too. If you have any questions, just email me. Ouch! Hi, I’m looking for information on short (no longer than Olympic distance) tris in Southern California.  I’ve never done a tri but am an adequate swimmer, beginning biker and slow but endurance minded runner (5 marathons in 3 years).  I don’t have a wet suit and don’t want to buy one at this point.  Could someone make suggestions or point me to Web sites which might have info on races suitable for me? Thanks in advance, Nora Fitzpatrick

Brian Sullivan

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Question:

Mission Bay in Elgin is *definitely* worth the drive from Chi-town.  The owner is a really smart and interesting guy.  He spent the best part of 3 hours explaining stuff to me one afternoon.  I saw the Roo bars there, road tested a Kilo (too small for me, tho), and bought my new Carnac shoes and some other stuff there.  He may have been wrong on the Control Tech post (but not by much–a reference to a previous message), but he knows a *lot.* Greg Markus Ann Arbor

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I’ll be visiting Chicago in the next couple of weeks. Can anyone recommend some good stores for running and tri equipment? Thanks! Thomas – Denmark

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<<I’ll be visiting Chicago in the next couple of weeks. Can anyone recommend <<some good stores for running and tri equipment? Mission Bay Company is one of the premier triathlon stores in the country, and is in Elgin, Illinois.  Their toll free # is 800-FLY-BIKE, their regular # is 708-888-3340.  Elgin is about 40 miles outside of Chicago, and is worth the drive. QRman

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Question:

Janet, You sound like on lucky woman.  Wish my wife was as interested in my tri’s as your husband. *** Thom Peters    Richland, MI          Swim           Bike         Run Home Phone: 616 629-5968          ,— ____0      _ <,_        /| Work Phone: 616 945-2491          ,—    <,      (*)/ (*)       / ^/

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Or… why my trimate is great! 1) He gets up twice a week at 4:45am to run with me on the track and make sure I’m safe (even though he doesn’t have to get up until 8:00). 2) He coaches me and calls out my splits on my run interval days (even on cold and raining dark mornings). 3) He bikes with me (again for safety reasons, I have been harassed too many times). 4) When I was training for Ironman he followed me in the car and handed me water bottles, food and much needed encouragement. 5) He attends all my races, records my race times as well as the pros and top age group athletes so that I can post them to RST. 6) He keeps my bike in race ready condition. 7) He loves the sport of triathlon and knows more people than I do. Best of all he is my biggest fan!  It doesn’t matter if I come in first or last, he thinks I am number one. Thank you Steve! I would love to hear from others as to why their trimate is great… Janet

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Or… why my trimate is great! 1) He gets up twice a week at 4:45am to run with me on the track and make sure I’m safe (even though he doesn’t have to get up until 8:00). 2) He coaches me and calls out my splits on my run interval days (even on cold and raining dark mornings). …… Janet (and other tri-geeks who are so inclined to read this post) Your post warms the heart and touches a topic in which I have great interest. I am a psychologist / triathlete who specializes in working with couples and families.  I am currently analyzing data from over 150 triathletes and their partners in a study exploring the impact of training on relationships.  In this we look at how both the athlete and the partner perceive the impact of training, what are the most common stressors and what are the most effect ways of coping with stress.  I hope to publish the results in Triathlete, but will also post them here once the analysis is complete. In addition, we plan to do a follow up study where we interview selected couples on a more in-depth level to study certain areas (particularly studying what WORKS, not so much what doesn’t work).  I’m not prepared to handle all the information right now, but when the time comes I hope that you and your partner, as well as others on the net will contribute to the project. Happy holidays and give my best to your tri-spouse. Dr. Charlie Brown Family & Psychological Services PA 1332 Harding Place Charlotte, NC  28204-2922 704 / 333-2988 FAX 704 / 333-3102

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Or… why my trimate is great!

(snip) –an incredible number of helpful actions– (snip) I think you married your coach!  :-) Seriously, anyone who puts up with a triathlete day in and day out deserves a lot of thanks.  My wife has always been tremendously supportive and understanding about my competitive urge and I owe her a lot of the credit for anything I accomplish.  But then again, she’s like that with almost everything I do!   Is that cool or what? Timothy — Timothy Gotsick

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Question:

Seattle (well the Seattle area) has a number of excellent triathlons of all lengths.  Your best bet is to subscribe to: Northwest TRI-Sport 6815 – 142nd Ct. NE Redmond, WA  98052 (a very cheap yet worth it $12 a year) This is the definitive newsletter/magazine on races and news in the Pacific Northwest (Washington, Oregon, Idaho, and some Canada).

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Seattle (well the Seattle area) has a number of excellent triathlons of all lengths.  Your best bet is to subscribe to: Northwest TRI-Sport

Northwest Runner also has a lot of race listings.  I think they were publishing NW Tri-sport for a bit last year.

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Anyone out there have any information about the state of the tri0world in Seattle?  Are there good races, organized clubs, etc? Would appreciate any information. Thanks RSTILL

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