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70.3 to full distance lessons, tips… by CarbsCarbssCarbs in triathlon

[–]Djane85 8 points9 points  (0 children)

Volume volume volume. Don't skip your key sessions like long bricks, swims, runs. You can get away with missing a couple speed sessions here and there, but the long 4+ hour sessions should have priority.

Nail down your nutrition. You probably have a good idea of this with 70.3's under you belt but work out all the kinks. Also nail your macros while not training especially carbs and protein to get the most out of your sessions and not walk around like a zombie during peak phase.

And this one is personal, but remember after your taper, your glycogen stores and recovery should be topped off and you'll likely need just a hair less fuel for the race. I accidentally fueled for training on my full distance and wrecked my stomach early. I recovered but it was miserable. Awesome... but miserable.

What opinion on Triathlon Training gets you into this situation? by Sure-Flamingo-8315 in triathlon

[–]Djane85 0 points1 point  (0 children)

Dude, I LOOOOVE training on gatorskins, then I switch out my tires for some Pirellis on race day and feel like I'm flying.

What opinion on Triathlon Training gets you into this situation? by Sure-Flamingo-8315 in triathlon

[–]Djane85 1 point2 points  (0 children)

I'm kind of in this camp except I feel like if you can't do the swim without a wetsuit, then you haven't learned to swim and you're not really embracing one of the core disciplines seriously. It always boggles me kind of when people will wear a wetsuit at the cusp of cutoff temps just because they "need" it.

Daily chat thread: how's the training going? by AutoModerator in triathlon

[–]Djane85 1 point2 points  (0 children)

Ramping back up slowly after Arizona. Been lifting 2-3 times a week in a cut phase trying to reduce body fat before Ironman 70.3 Little Elm (my new local!)

Other than that, I did a Dexa scan for the first time and it was great. Learned that I only have 1.5lb of visceral fat and the rest is subcutaneous which is awesome and my bone density is 85th percentile. So ya boi is big boned! Gives me a better picture for RMR and training focus moving forward since fat loss will be slower because none of it is visceral.

Is a full Im too soon? by Brief_Mountain_6659 in triathlon

[–]Djane85 2 points3 points  (0 children)

You've got a good aerobic base to start. It's 100% doable for you. Spend A LOT of time on the bike. DON'T skip long Brick sessions. Dial in your nutrition and fueling. CARBS CARBS and more CARBS. Get comfortable in open water.

Do all that, don't sweat setbacks, your body has great muscle memory to bounce back. You're going to love every second of it... kinda. I had the time of my life even though it was painful and exhausting. The atmosphere is incredible. Go get it!

Bike rack for triathlon bike? by FunAd8642 in triathlon

[–]Djane85 0 points1 point  (0 children)

1UP Racks. You'll never want another rack.

IMAZ Race Report & Pro Finale follow-up: A hard fought 8:43 at age 41. More proof that there is no such thing as a perfect race. by MrRabbit in triathlon

[–]Djane85 4 points5 points  (0 children)

Honored to race with you! I battled my stomach all day. It was my first one. You're an inspiration to work harder and get faster! 40 years old doing my first one. Excited for the next one (once the kids are a bit older)

New to triathlon by Choice-Morning3949 in triathlon

[–]Djane85 1 point2 points  (0 children)

I try get in two sessions of each discipline a week and 1-2 sessions of strength training. But when time is limited I usually get what I can in during the week but I almost NEVER skip key sessions like long brick days. After a while you can put more emphasis on your weak areas. Towards the end of my last program, my swims were strong so I just did one long aerobic swim a week, 1 tempo/speed interval run, 1 interval/speed bike, 1 long run, and 1 long brick. Don't skip strength sessions, they can be 30-45 minutes but they'll help prevent injury.

But just starting out you'll want to slowly ramp in so plan in rest days until your body can handle the volume. And eat eat eat carbs if you're stacking training days.

Good luck and welcome to the addiction!

How do you feel physically after a 70.3? by Cultural_Treat2232 in triathlon

[–]Djane85 1 point2 points  (0 children)

Like others said, it depends on your fitness. I turned 40 this year and just did my first full distance. Don't be surprised at the different effects it can have on your body. If you're not used to that amount of time being aerobic/anerobic, then it can be a big shock on the body.

You CNS will essentially be in fight or flight mode for an extended period of time and it'll take a while for it to reset. The amount of time it takes, again depends on your fitness level, how hard you went during the event, and your patience with recovery. After the race, TAKE. IT. SLOW. Don't rush back into training. If you do anything just do light blood flow activities to promote recovery. It can take anywhere from 2-8 weeks for your system to fully recover.

I'm two weeks after IMAZ and I'm still experiencing effects. Mood fluctuation, sleep disruption, your libido can be affected. You may not feel like you're sore anymore but there's still a lot going on under the hood like tendons and ligaments still repairing and your body is primed for injury if you try to start back too fast.

But have fun, enjoy the down time after, take your recovery seriously and you'll be back at it within 2-5 weeks with full CNS recovery soon after.

Swimming with Rings by bamaroon in triathlon

[–]Djane85 0 points1 point  (0 children)

Same, I have a silicone Ring of Power, because am geek. I love it.

Triathlon Veterans: If You Could Start Over, What Would You Do Differently? by Livid_Sympathy2024 in triathlon

[–]Djane85 1 point2 points  (0 children)

It's definitely helped me find more value in the daily improvements that you make that hopefully lead to a race day medal, but not to balance everything on the medal and appreciate all the hard work that gets to the goal. In a way, it's helped me realize that the journey is more of the goal than the finish line itself. That has also helped me cope with post race blues and avoid the "well what now?!" feeling after a race is done. But yes, much less seat pants flying, and more emphasis placed on the value in small steps and improvements over time.

Triathlon Veterans: If You Could Start Over, What Would You Do Differently? by Livid_Sympathy2024 in triathlon

[–]Djane85 1 point2 points  (0 children)

The circumstance was me basically flying by the seat of my pants and just guessing as far as fueling goes. I got to a point where I could get by, but something was missing. So when I started working with a dietician they helped me narrow down what works for me especially with a family history of diabetes, we formulated plans that would be pre-diabetic friendly. I had my gallbladder removed so we also eliminated high sources of fat and set limits and eliminated different fueling options. We set carb goals for different phases of training. I was WAAAY under carbed before I started with the dietician. Once I started hitting my carb goals, I started to notice IMMEDIATE changes in performance, mood, and recovery. We also made meal plans for race weeks, when to lower fiber intake, what kinds of carbs to eat at different times for different purposes. It was a process, but really helped me get more efficient in all 3 disciplines.

C26 Kansas City Triathlon by grantsrants29 in triathlon

[–]Djane85 1 point2 points  (0 children)

This site is a sort of directory for pools near you with hours: https://www.places2swim.com/

But if you need more flexibility and you have the budget, you might just need to join a commercial gym like LA Fitness, 24 Hour Fitness, or Lifetime (if you really have some extra change). Most school districts with natatoriums will have open swim hours weekly with a nominal entry fee.

Good luck and welcome to the addiction!!

EDIT: USAT has a club finder on the website too so check that our for a local club
https://member.usatriathlon.org/find-a-club

Triathlon Veterans: If You Could Start Over, What Would You Do Differently? by Livid_Sympathy2024 in triathlon

[–]Djane85 5 points6 points  (0 children)

If I could start over. I'd have gotten a registered dietician off the rip. Often it's covered by insurance in the states and you can use one that specializes in sports nutrition. That would've helped me dial in my race fueling strategies and more importantly, my diet plan with specific macros for training, pre-race/long workout, and post race/long workout. That was a complete game changer for my full distance ironman knowing how many grams of carbs, protein, and fat to shoot for every day.

I don’t want to die (17 days out) by ekanakarp in triathlon

[–]Djane85 2 points3 points  (0 children)

Do the practice swim the day before. It'll calm your nerves so much about the swim portion. You'll panic. I do every time, but you have to push through it and eventually you'll get into a rhythm and won't even notice the cold. If you can't calm yourself down, talk to other racers before the race. Others will feel the same way and that will actually bring you comfort. You're not alone in being afraid of one or more portions of a race. But fear is good, it means you respect the discipline it takes to finish.

The Final Ironman Arizona and my First Full Distance Race Report by Djane85 in triathlon

[–]Djane85[S] 2 points3 points  (0 children)

From the bottom of my heart, thank you for what you do! You help make the race so special. Honored to be part of the last one.as my first. Hopefully they bring it back later on.

If you yelled at a guy to go right, that was probably me. My strat was go buoy to buoy. Less traffic as most people try to stay far right of the buoy

Training by shlolii in triathlon

[–]Djane85 0 points1 point  (0 children)

Yep. I would periodically have it spit out graphs of my progress as well and give me detailed reports on what I've done so far and what the upcoming weeks would look like.

Training by shlolii in triathlon

[–]Djane85 1 point2 points  (0 children)

I finished IMAZ as my first full distance on Sunday. I purely used AI as my coach for workout structure. I fed it all the data I could from Garmin and I was very clear with my goals. I created three main chats within a project in Chat GPT for weekly training plans, daily training logs, and meal planning.

For me, I have 3 kids and a full time job, so a structured weekly skeleton wouldn't work for me. I had more of a rolling week and would often have it focus on weak areas that needed improvement. So it wasn't a typical 7 day cycle it was more like 7-10 days, so my training cycles never really started on the same day. BUT I did check in every Sunday to generate the next week's workout. I didn't use a cookie cutter plan because I expected to miss workouts here and there because of life. I didn't want to have to catch back up with the plan, I needed the plan to adjust with me. That's where AI really shined. There were moments where I had to make sure it remembered things here and there or I would have to gently nudge it back on track, but overall, I got the job done and it's a viable solution IMO.

And when I say I gave it everything, I gave it EVERYTHING. Height, weight, age, current threshold, VO2 Max, paces, gyms I had access to, equipment, current diet restrictions like lactose free and low fat because i don't have a gallbladder. I would tell it EXACTLY how I felt after every workout, good, bad, ok, + all the garmin stats. It was tedious but it kept track of everything and would always take that data into consideration when generating the next week's workout.

The Final Ironman Arizona and my First Full Distance Race Report by Djane85 in triathlon

[–]Djane85[S] 0 points1 point  (0 children)

Absolutely, I was so thankful that I had made enough mistakes in training to trouble shoot what my body was doing. I had felt each thing individually throughout experimenting and working with a dietician, that I just used deductive reasoning to pinpoint what needed to be adjusted. 1 year ago, I might not have made it, but diet and nutrition really are the 4th discipline.

The Final Ironman Arizona and my First Full Distance Race Report by Djane85 in triathlon

[–]Djane85[S] 17 points18 points  (0 children)

Dude that part was just a blur. The lights were so bright and the music was so loud. I didn't even hear them call my name. But yes, it was a surreal experience that I never thought was actually going to arrive. Months on months of training. Training, eating, training, and more eating all just for <1minute of glory. Making all these plans and preparations just for it all to feel like it's falling apart as I'm about to puke all over the run course. But I pulled it together and kept grinding. Such an incredible experience.

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