Triathlon - triman@wiki

Training Log/Miles

USAT Member ID: 175281

Exercises

• Exercise TV
• One Arm Cable Row

Nutrition

• Some athletes eat too little protein; others eat too much. For example, a 150 lb (68 kg) athlete may need 0.5 to 0.75 g pro/lb (1-1.5 g pro/kg)

• Chocolate

Running

• Running in an IM

Articles

• Triathlete Mag
• Tri Newbies

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Organizations

• USAT
• KC Multisport
• KC Corporate Challenge
• EnduraCamps

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Calendar

1. Olathe Marathon 4/10/10
2. Heritage5/15/2011
3. KC Tri  5/23/2011
4. Hospital Hill TBD
5. KCCC 6/?
6. Kansas 70.3 6/12/2011
7. SM Tri 7/10/2011
8. Midwest Mayhem 7/17/2011
9. Jackson Co8/21/2011
10. Midwest Meltdown8/28/2011
11. KC Marathon10/17pace
12. Gobbler Grind11/??

KS Races

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RESULTS

Marathons: (7)

• Chicago 1994 3:52
• Rib Run 2000   3:57
• Kansas City Marathon 2003?  4:20?
• ????  3:50
• Olathe Marathon (2005)3:30 PR
• Ironman (2007)  4:20
• Kansas City Marathon (2009) 4:05
• Gobbler Grind20093:38:38

Half Marathons: (~20)

• Hospital Hill 2009-1998 (2004 /1:36:58 ,
• Kansas City 2008, 2006
• Gobbler Grind ( 2006/1:31:40PR)  2004/1:36:41) 
• St. Louis
• Raintree (2002 / 1:40:13, 2003/1:35:09)

Other Road Races:

• Olathe 15K (2003)
• Trolley
• Flag Run
• Olathe 10k
• Amy Thompson

 

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Ironman (1)

• Ironman (2007)  11:14PR

70.3 (7)

• Kansas IM 70.3 (2009 / 5:07 , 2008 / 5:23:01)
• Half IM Championships (2005 / 5:18:22, Halfmax2006 5:00:57PR)
• Pigman (2002 / 5:47:15)  
• Hotter than Hell (2004 / 5:12:28 ,2006/5:06:68) 

Other Tri:

• OnlineRaceResults (SM, Jackson, Heritage)(Hospital Hill (06,07), Gobbler(04,06) Trolley(07), KC 1/2 marathon('06,'08))
• Chicago Tri 2001 
• Hotter than Hell

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Other Sites

• Find a Kansas Tri
• Pose Technique
• Bob's Bike (my Scott bike)
• Local Cycling
• Elite Cycling
• Zone Diet

Running

• Chicago Marathon
• Olathe Marathon
• Mid-America Running Assoc (MARA) 
• Trolley

Gear

• Nytro
• QBike

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Garmin 405 Settings

HR

• Current HR
• Current %
• Current Zone (Changed to Average HR on 6/5/09)

Training1 (Pace)

• Current Pace
• Average Pace

Training2 (Distance)

• Total Distance
• Lap Distance

Training3

•  Lap Time
• HR

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Bike Rides

• 6/21/09 - Fountain Tour
• 8/2/09 - Cedar Mill Century Louisburg
• 8/16/09 - Sunflowers to Rose  Wyndotte.
• 8/30/09 - Tour of Shawnee, Summer Breeze
• 8/30/09 -Summer Breeze
• ??? Baldwin Blast
• ??? - Octagenta

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Race Prep

• Food
• Coffee
• Butterscotch
• Oatmeal
• Water
• Gatorade
• gels
• salt pills
• vasiline
• googles
• cap
• suit
• wetsuit
• top
•  
• helmet
• glasses
• bike shoes
•  
• cap
• running shoes
• socks

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Injury

• 5 types of doctors

  • Symptoms	Doctor
    Mystery ailments, fatigue, and health issues	SPORTS-MEDICINE DOCTOR
    All types of running injuries—muscle strains and pulls, joint pains and sprains, stress fractures	ORTHOPEDIST
    Foot and ankle-related problems;	PODIATRIST
    Rehabbing known injuries, both acute and chronic	PHYSICAL THERAPIST
    Back pain; injuries that may not be responding to other methods	CHIROPRACTOR

Nutrition

Protein 101

 

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Training

In Heat

CrossFit

-Handswitch

-Ball Rollout

-Bird Dog

-Plank Circuit

-VMO DIP

-Warrier Pose

-Dead Bug