Channeling Your Inner Flintstone

I don't know if this is common everywhere,  but here in Chicago there is a joke that everything is "like ten minutes away"  even if in reality is like 45.  So, yesterday when I decided to ditch the gas guzzling SUV in favor for the bike to run my handful of errands I figured "those stores are like a minute down the street they're not far at ALL  I can easily take my bikes to run my errands".  Fast forward a few hours and a soaking wet, saddle sore Me grumbling back into my driveway and switching out the bike for the car.

There were a few problems with my plan.

1.  While everything appears to be close when you're in your car, driving possibly ten (ok maybe 15) miles over the speed limit.. of course everything appears close.    I made it to one of my four stores on bike.

2.  When riding a bike and trying to wear your purchases in a pack on your back, it really throws off your ability to balance, especially when said things are heavy and shift frequently.

3.  I do not live in a bike friendly area.  Every street is at least four lanes, if not more.  Most lights do not have cross walks or those little pedestrian thingies that you can push to get the traffic to stop.  In addition, its apparently illegal to ride your bike on the sidewalk (which I learned last year)  but even still- the sidewalks in this town are almost non-existent,.. and when there is a sidewalk it stops suddenly and inexplicably.


So  the movies got returned, and I picked up a few things at the Jewel... but after that I said bleep this, rode home and drove to my other errands.  It never dawned on me that the Jewel that I drive to practically every day (not just for the jewel theres like a billion things in that strip mall that I frequent)  is actually four miles from my house-  it does not seem that far to me at all.     So a total of 8 very slow, expletive filled miles yesterday in place of the car.  Id say that is enough of a contribution towards being green for one day :)

The Eye of the Tiger (aka Triathlon Training, Day 1)

I'm looking at the lyrics to "Eye of the Tiger" and really it doesn't *quite* fit for day one of a 16 week training regimen but hey, we'll go with it.

Day One.  At almost ten o'clock all I can say is, owie.  I felt fine earlier.  Now, I'm a tad sore and seriously cursing my winter laziness.  How Im going to meet up with the Mean Girl tomorrow, I have no clue.  Thankfully my mean girl time tomorrow is only a blessed 12 minutes.  However,I have been contemplating this all day.  When it says "run: 12 minutes:  does that mean twelve minutes of attempted run(wog) time  or twelve minutes TOTAL.  Because the Couch to 5K has a 5 minute warm up followed by 12 minutes of Wogging (well its longer than that- but I would stop it at 12) -  but that means Im doing a total of 17 minutes and not 12.  I don't remember what I did last time I trained.  I think I am just going to do 17 since 5 is just walking to prep for running.

It seriously feels like March came out of nowhere.  I still cant believe its already time to start training.  I thought I had a few more weeks, therefore I am not mentally prepared at all, which is seriously hampering the old motivation.  It took me at least thirty minutes this morning to psyche myself up to get out the door and go workout.  Not a good way to start down a 16 week path, thats for sure.

But I'm just gonna fake it til I make it.  One of these days, the  motivation (hopefully) catches up with the action.  Until then, well all I can do is keep on keeping on.

Just to refresh...  I'm following the 16 Week Spring "balanced" plan on Beginner Triathlete.com

This was Week 1, Day 1:

12 Min Swim ( I actually did 15 because I like rounder numbers with more defined cut offs)
24 Minute Bike (I stuck with 24 minutes on this one lol)

15 Minute Swim:  I managed 750m  (which is the Tri distance. So, yay me for not slipping over the winter.  I can only go up from here)
24 Minute Bike:  I did roughly 4 1/2 miles in 24 minutes, which comes down to about 6 minutes a mile.  This will have to improve big time. But, it was my first time riding in a while- so the stamina can only build from here.  I seriously forgot how badly riding hurts your rear end when you aren't used to it.

Alright, this tired lass is heading off to bed.

The Importance of Fuel and Hydration

Image from Dales Road to Kona

I received a phone call from Papa Millie  this morning (that would be my dad)...  and he tells me "so, did I tell you that I did 25 miles on my bike yesterday?"  He proceeds to tell me that his goal is a hundred miles a week, so he's been trying to reach longer and longer workouts. Now for those of you who aren't in Chicago, you probably don't know that yesterday's temperatures made it well into the upper 90s yesterday with insane amounts of humidty. Why do I tell you this?  Read on...

So, Papa Millie says  "yeah, so I was fourteen miles in and I was so dizzy I was afraid I was going to pass out mid ride.  I actually decided to turn around and actually considered calling a friend of mine to come and pick me up".  My first question "what did you eat before you rode?"  His response "Nothing....  I mean I had breakfast in the morning,  but I didn't eat anything before I went out.  I was more concerned with getting my ride in before the Thunderstorms came in"  OyVey.  Then, he goes further to inform me that he ran out of water somewhere around mile eight and he was going to stop at the McDonald's but decided he could make it home.  Double oyvey.

When training, planning a long workout, or just taxing your body in general -  you ALWAYS need a fuel source.  Remember what happened to me when I worked out with Brutus a few weeks ago?  I got weak and almost passed out...why?  Because my body was on EMPTY.    Before I go into suggestions for long bike rides, lets touch on the basics.

Before a long workout you must eat something.  Even if its a protein shake with some peanut butter in it,  a peanut butter and banana sandwich (my personal favorite)  some eggs, tuna etc.  Whatever the choice, you need a protein with a carb.

Now in addition to eating before you leave-  never leave home without at least 2 bottles of water (even if you don't end up needing both, its always good to be prepared)  some form of electrolyte replacement (especially on a hot day, coupled with a physically taxing ride).  These can come in the form of GU (which is kind of gross)  Electrolyte powders which you can add into water (or if you're really in a pinch you can grab a Gatorade at the gas station)  or  my favorite  Clif Shot Blocks Energy Chews  

Now depending on how long your bike ride Active.Com  suggests 16 to 32 oounces of fluid per hour  and 30 - 60 grams of carbohydrate per hour (thats 1 to 2 shot blocks)  and when its hot-  be sure you are keeping HYRATED!  Remember by the time you are thirsty you are already in the process of dehydration!

And some people (Papa Millie)  shouldn't be riding their bikes when the sun is at it's highest, on the hottest day in Chicago so far.