How to Beat Your Legs Up & Put Them Back together in 72 hours

This weekend was my Epic Weekend for Ironman Louisville triathlon training!  I was up in Wisconsin, putting more stress on my legs.  I pretty much was gone and working out from 6 AM to 7 PM on Saturday (and pooped thereafter!).  I got the opportunity to spend more time with my favorite training buddies from Wellfit & Chicago Tri Club, and on the scenic Ironman Wisconsin course.wiba wetsuits wellfit

How to beat up your legs and put them back together in 72 hours:

  1. Swim, bike & run. make sure you kick on the swim. Kick ass on the hills (all 112 miles of them), and push yourself on the run.
  2. Run again the next day. Tempo if you dare.
  3. Sit in the car for 3 hours after to get them nice and stiff!
  4. Drink Muscle Milk after all workouts, and get adequate recovery carbs. Tater tots, beer and scones are all a plus.
  5. Wear compression shorts to work on Monday, and compression socks for any TV watching.
  6. Ice bath like a queen, and rule the compression boots!


VQ Madison Ride #3: Duck Farts & Intensity Factors

I did some heavy training this weekend, riding hills on the Madison course & catching up with tri-friends outside of my Wellfit training group.

VQ Madison Ride #3

Duck Farts:

Sound-only farts, apparently not uncommon in IM triathlons. I experienced this on my long run on Sunday, where I was needing to fart every few minutes. I ended up singing to myself with the Duck Tales theme song (“Woo woo”) when going. Clearly I wouldn’t have done this if I’d been out on a more popular running path like the lakefront trail in Chicago.

I did some research after the fact, and it’s due to the same types of reasons you might get gas otherwise. Dairy, changed flora in your gut. I’m starting to follow some of my pre-race things from before (drink Kombucha, reduce dairy) to help reduce this from occurring.Duck_Fart_by_yodamjh

Intensity Factor: 
This is a metric in bicycling power that refers to your % of FTP max that you are using. Put simply, your average power for the ride, over your maximum potential.

I’m still wokring on managing my power effectively. I am regularly riding higher than I’m supposed to, and while I can do this on a 4 hour ride, or even a 7 hour ride, it’s not smart when you have a marathon to run afterward.

Confucian Thought of the Day: How does one ride easy when you’re going up a hill?  :) 

Newbie’s Guide to Group Rides & Gearing Up for Venus De Miles

I’ve been spending tons more time this summer cycling as I train for my big triathlon.  One of the best ways to prepare for a triathlon bike is to ride with other people… you are not doing the race by yourself!  Thinking back to when I first started cycling. And for anyone preparing for Venus de Miles or your first group ride (Venus was my first and I loved it!  It was such a welcoming atmosphere, with the best aid stations and an awesome post-ride party!)



Things to Bring:

  • Bike & Helmet
  • Bike Shoes
  • Driver’s License & Insurance card, $20 — all in a zip pocket somewhere on you or your bike.
  • A gel or bar to eat
  • Bottle with water or sports drink
  • Some groups require that you bring a flat-changing kit (spare tube, levers, patch kit, CO2 cartridge) in case you get a flat.

Tips & Tricks:

  • Call the bike shop to see what the typical distances are for the bike ride. Most group rides are beginner friendly or will clearly state a speed zone.
  • If you’re a newbie and not on a road bike, then you are likely to be riding 16 mph or less.

If you’ve been riding more lately, and want to try out a very welcoming ride, join me at the Venus de Miles ride on August 9!  They have a distance for everyone: 13 miles, 28 miles, and 64 miles!  To register with a $5 Discount, use the code LaurenRuns  when registering!

Wheels down!