On Sunday, to make up for some missed workouts during the week--not out of laziness, mind you! I was moving lots of furniture at the beach house--I joined a couple of Richmond Tri Club members for an open water swim and @35mi bike, my longest this season. When I called Craig Saturday night to let him know I was coming to the workout, he said there would be 6 or 7 others there. Only 3 guys showed up, and all of them were in their taper for Eagleman 1/2 iron. Uh oh. Here are 3 really fit guys, all in shape for their A race, and lil' ol' me--just starting to ramp up my Florida training. So far this year the longest ride I've done is 22 miles.
The open water swim was fine. The river was quite pleasant. The current was pretty swift, so we swam upstream for 12 minutes, and down for 8. I felt good in that I was a better (read faster) swimmer than two of these guys. The third I think swam in college, so he blew us all out of the water, swimming half way to Charlottesville in 12 mins. The bike ride was great, but challenging. Lots of rolling hills, and I had to work really hard to maintain a steady 18 mi/hr pace. By mile 30 I was pretty much done, but still 9 miles from the car. The guys were good sports and kept me in their sights the whole time to make sure I hung on. I tell you, there's nothing like drafting off a 6'5" tall dude on a long downhill! I must've hit almost 40mph...
When we got back to the cars, we did a quick 15 minute run through the woods and trails along the river. At that point, I let the guys go on, and I turned around to go home. I was hungry and desperately in need of a nap.
This workout was a good test of my new nutrition plan, which seemed to keep me fueled for most of the workout. The previous week, 1 1/2 miles into a 4 mile brick run (that 22 mile bike), I bonked on a run and tripped and skinned up my knee. After I made it back to the car (yes, Jen, I did RUN back to the car, albeit slowly) I called the nutritionist/dietician that has worked with other TriGirls. She had me keep a food log for the week, which started and ended with the same items day in and day out: coffee in the morning, and red wine at night. After asking about my current workout schedule, she informed me I wasn't eating enough by far and luckily I don't have to cut out any caffeine (only the coffee, we don't drink sodas) or wine! She said that eating right will help in a number of ways: with energy for the workouts, to help recover from said workouts, and also to help build more muscle--good news for these skinny thighs). The new meal plan has been tough to follow, mainly because I'm not used to eating constantly throughout the day, as opposed to my previous habit of small bfast, decent lunch, big dinner. I must say itI have a follow up appointment in three weeks, which is also after my yearly annual check up with my GYN, who'll check my cholesterol and iron levels. We will continue to tweak my plan as the training ramps up.
Jen also sent me the following article, which talks about the importance of carbs in a training diet, http://ironman.com/training/nutrition/jennifer-hutchinson-focuses-on-the-importance-of-carbohydrate-energy, which has proven very timely and informative.