Planning and Tracking your training

Who has a structured training plan? Do you plan your entire season, a few
weeks at a time or just wing it?

I am curious how structured everyone is with their training plans if they
use one. Do you allocate time to training and then just do a workout or
are your workouts specific to duration & intensity?

How about tracking your workouts? Do you have a training log so you can go
back and see what you have been doing week over week, month over month,
year over year?

Personally I do not have a training plan, I just do whatever I feel like or
think I should be working on (i.e. not swimming). Generally my workouts
have been medium intensity maybe because it is a 'natural' pace to fall
into when you dont have a specific plan.

I do however keep a log so I can compare my volume vs. previous periods.

How do you all plan & track your training?

Brick Friday

Anyone up for a ride/Run on Friday? I'm thhinking 80k ride 15-20 k run.
Let me know.
Nachoooooooooooo!

MY FIRST TRI - BALA 2008

Well I have my first triathlon out of the way and there were no Coast Guard incidents to report.

I had an OK swim except for the fact that I swam farther than I needed. I didn't want to get kicked or run over on my first triathlon swim so I swam quite wide around the buoys. My strategy didn't work though because two people swam over top of me close to the finish line (next time I will be right beside the markers).

The bike course is nice, rolling hills and goes out and back. The run course is OK too with a few short steep sections to keep everyone honest.

Thank you to Linda (my spouse) who came out to provide Nacho support to myself and the rest of the Nacho Team members (David, Saila, Charlene, Lynsey, Peter, Christopher, Dave, and Meaghan). The Nacho shirts and the Nacho call definitely stand out on the race course.

Marty

P.S. David better watch out because next time I will be gunning for first place. Nachooooooooo!

Nacho Average Team Dominates Bala!

Huge Congratulations to David Bialkowski for his 1st place OVERALL at Bala Falls this past weekend!!!

A big contingent from the Nacho Average Triathlon team was racing there this weekend, congratulations to all.

results here:
http://www.multisportcanada.com/ms/events/results/display_results.cfm?resultID=839

160km Bike Tour of Muskoka Tomorrow

Tomorrow Tim and Myself are undertaking a 160km cycling tour of the Muskokas. We are leaving from the Heron Restaurant at 7am, otherwise known as Hayes Corners.

Be there, or be square. Call in sick, whatever you have to do.

TIME TRIAL RESULTS - JULY 24-2008

Notes:

1. There were a number of PB's last week. Way to go Celeste, Mike, Dave, Tim and David.
2. I made an executive decision in the absence of further input regarding the Team Time Trial results from last week. I assigned a 1:30 handicap to Team A (based on previous results) to allow a comparison between the times of Team A (Ian & David) and B (Tim & Steve). Team A beat Team B by 1:51 so they win the 5 points and Team B get 4 points for second place. Any complaints - ask for a "sit down".

running schedule

Hey folk, Just thought that I'd post my schedule of runs for this week

Mon- 8km
Tues- 13km
Wed- 6km
Fri- 6km
Sat- 24km

I would love some company if anyone is interested. I tend to start at 6am so I can get the run done and then get to work. If I don't hear from anyone then I start from my house on river st. But if people are interested in joining in then we can arrange a location that might work better for all.
I can be reached at 773-2750.

Cheers

Joe P

Long run on sat.

Hey folks. I'll be out running 21km this Sat. anyone interested in joining in I can be reached at 773-2750

Thursday Time trials

I've been pitched to for a while about how great these time trials are from a certain head blogger.

I guess to get him off my back I should at least find out what time it starts so If I show up I wont miss my time slot.

So what is the deal and when does it start?

EXECUTIVE decision!

Thursdays' morning swim will be starting at the Stockey centre, swimming over to the salt doc and the NachoErotica buoy.

6:15am as usual

Tim bring your lube

I'll be running in town tomorrow morning doing a 14km loop. I'll be starting at my house 26 river st. and looping up past victory school and then up Louisa and then down and around the fitness trail to the high school and then up isabella and then back down William to river. I might do the parry sound rd loop past the mall as well if I'm feeling good when I get there as I need to add a few extra Km to my schedule this week.

I'll be at victory at 6:00am so be there if you want to join in. Or meet at my place shortly before.

cheers


Joe P

NEXT NACHO TRAINING RIDE??

OR THIS?

Baby Girl for Kathy.

Kathy Rutherford gave birth on Sunday morning just after 10am to a beautiful and perfect 6lbs 13oz baby girl named Kaelyn.

She was amazing & is doing great.

Stacey

Nacho Swim

Nacho Swim
The Nacho swim is on rain or shine at 7:30 on Tuesday at my place. 1000m, 2000m+ swim options. All are welcome. The nacho/beer supply is depleted, so everyone needs to bring something. It will work out it- always does. Pete Jones and I will take care of the beer.
Tim

TIME TRIAL RESULTS JULY 17-2008

Change to Algonquin Park Ride

I apologize but I will be unable to make the Algonquin Park ride as I won't be back from Toronto until late Sunday night. Tim I believe is also unable to make it.

There may be still some interest, but the meeting will change.

Nacho Algonquin Park Ride

Monday July 21st. There will be a gate to gate ride through Algonquin park.

We will be leaving at 6am from Humphrey, and driving to the park. Total bike distance approx. 120km.

If anyone is interested contact Chris or Tim for details.

• Hey Nachomen and Nachowomen,

Tomorrow's Saturday am ride I'll be heading down to The Cove, then on the way back cutting over to Port Carling. I have to work there till one o'clock. To Foots Bay is about 38km, me thinks its a 90k round trip from PS to the Cove and back.

We could sing a song about nachos if you get bored.

Facebook users join the Nacho Average Group

Because I'm bored, I've created a facebook group for the Nacho Average team.

If you have facebook, add me as a friend and I'll invite you.


Chris George

Nacho Invasion USA 2008

Nachoman 2008 Update

Some updates regarding Nachoman 2008 :

Date change - It has been brought to my attention that SUNDAY AUGUST 17th would be a better date for this event as it would allow for more people to attend.

Distances - Depending on your preference, you can complete the full Nachoman distance or can shorten any of the distances. Nachoman will be arranged such that anyone choosing to shorten any leg(s) of the event will meet up with the group at then end of each leg so that while distances may vary, duration of each activity will be about the same.

Course & Scoring Details - Will be discussed over Nachos & Beer (duh!) but should be similar to the basics covered in the original post. My schedule should allow me to start attending more Nacho events late July so details can be finalized then.

Please post your comments/ideas

The only way I'm getting to the Tour

http://www.youtube.com/watch?v=QRx8jO9DX5c

half marathon

hey looking for a half marathon to run. Anyone out there have one they are going to run soon??

NACHO AT LARGE PART 3

Hope this mornings ride went well. It's been a busy few days here. Took the kids to marine land, and Tiffany wen out for dinner and a movie and of course NACHOS. Finally got my long run in. I did about 25K. Running here is very different. The lack of hills makes it easier to keep your heart rate down. I found having to stop for traffic lights annoying after about 20k. I also noticed that running on the concrete sidewalks significantly more difficult than on the asphalt roads. While I didn't scope out any good bakeries, I did see a place called Mexicali Rosa's. Funny enough there's a great Nacho spot in North Bay by the same name. I didn't stop in the middle of my run to try out the fare. Mostly because it was 6:30 am and not yet opened.

Hope all goes well at the swim. I'll be home tomorrow afternoon sometime. Anyone interested in the AM workout Thursday? If not I'll see you at the next Nacho Time Trial. I'm hoping make some headway in the standings. 2 flats and missing 3 nights has left me a little short on points, but I'm coming for you NACHOS!!!!!!!!
Tim

Tuesday Evening Swim

Chris has informed me that he will be away at cottage and will not be attending swimming this week.

With Tim and Chris away this week. I suggest that we move the swim to the old town beach. Nachos will be served at my house to follow the workout. Dont have much beer in the fridge so maybe someone could bring some brewkies.

let me know what you think?

-steve-

TIME TRIAL RESULTS JULY 10-08 - REVISION # 1

I have been advised that I forgot an important Nacho rule when I compiled the results from last weeks Time Trial event. A number of individuals (including myself) had Personal Best (PB) times which I didn't account for in the Nacho Chip scoring totals. The rule is as follows:

Five chips: Nachoooooooooooooooo! You beat your previous best time in a time trial event.

I have added two columns to the spreadsheet that will indicate 5 points if you beat your previous best time in any of the time trial events.

A new rule has been added (that was discussed and approved at the most recent Nacho Team Management meeting) stating that "if someone tanks and has a time slower than the group below them, they only get 1 participation point regardless of how they place within their group".

This week this rule will apply to Onstar David.

As Phil Liggett would say in his british accent "Paul, there has been quite a sorting out of the riders today". We now have a three way tie for the lead in Total Nacho Chips - keep up the great riding and running!

NACHO AT LARGE PART 2

Well is was a cloudy hot morning here in Oakville. Tiffany and I met a group for was was to be a 40 K ride. She went with group II who ended up doing 50K and around 26km Average. Despite warnings that I should not go with he fast group (where there no friends). I decided to go anyway. We ended up doing about 75km. One member of our group from a Racer Sportif had an Aquila just like Dave's old bike and it made the same annoying clicking sounds. For a second I though Saunaking was on my tail. Anyway, it was a ride full of sprints, hill climb races, and attacks. With about 15 Km left a fast pace breakaway blew the peloton apart. I went with the lead group and held on until the end. Yes Dave, I did my turns at the front. The Nacho name will be well regarded among Oakville riders henceforth. I also extend an invitation for any riders to join us for our rides if they are up in our area.
Stay tuned for the next next adventure -Oakville 25k run. I'll try to scope out good bakeries and Nacho emporiums while I'm out.

NACHOOOOOOOOOOOOOO!
Tim

Aerodynamics

A couple of links that may just improve your Time Trial

http://www.bicycling.com/article/1,6610,s1-3-12-14995-1,00.html

http://www.kinetic-one.co.uk/

running schedule

hey fellows. wanted to post the training schedule that I plan on following. So far I'm on track. If you are interested in joining me on any of the runs let me know. I tend to run through town but would be open to other options. Morning are when I run usually around 6am.


cheers

Joe P

Adventures of a Nacho at Large!

I was thinking about all you Nachos while I was snoozing at 8:15 this morning. It's weird not to be in the Saturday ride. I hope everyone had a good ride. I went for a run today and will go a long run tomorrow after a ride. I am going to hook up with a group in Oakville for a Sunday morning ride. They have three groups, and suggested that I go with the second group but I think I'll head out with the fast group and show them what we Parry Sound Nachos can do. I'll try to represent well.

Best wishes to all of you Nachos racing tomorrow.

Tim

NACHOOOOOOOOOO!

New Time Keeper for Nacho Time Trials

NACHO TIME TRIAL RESULTS JULY 10-08

If you notice any errors please send me an email.

Shocking Developments in Nacho Close Call

From the AP newswire:

Parry Sound, Ontario
July 10, 2008 - 6:15am

5 Members of the Nacho Average Triathlon Team including Captain Tim Graves had a close call with mother nature when the team training swim was cancelled due to rough seas. The local Coast Guard had to intervene and prevent the team from heading out into the 18 inch chop.

According to Graves the team "Never backs out due to inclement weather, we will be filing a complaint with the Coast Guard for intervening in this important training event".

The team was able to recover from the incident at a team-members' home in the area with warm beverages.

Coast Guard officials could not be reached for comment.

TIME TRIAL RESULTS JULY 3-08 - UPDATES

Here is an updated version of the Time Trial Results from July 3. The Total Nacho Chips (Score) column has been updated based on a revised scoring system. You will now be scored based your placing within your group (see Nacho Time Trial Scoring Rules below). Each week I will post only the most recent Time Trial Results. However, if you wish to see older results these can be provided, just send me an email.

If you have any suggestions or comments please send me an email.

Swim Thurs. am

There will be an "unsanctioned" swim at 6:15am Thurs, July 10. We will be leaving from the old town beach, and swimming to the salt docks and back, and convening at Steve's for coffee.

Time trial is as usual.

Successful Race Weekend

Well.. the nacho team went out and kicked some more ass in various events throughout the province. Results are listed below, it's always great to race with your nacho teammates cheering you on.


Peterborough Sprint

Peterborough Half Iron

Huronia Triathlon

Huronia Kids Tri 1

Huronia Kids Tri 2

Huronia Kids Tri 3

NACHO SWIM TUESDAY!!!!!!

Hey Nacho TEAM!!!!
Given that Peggy is out of town so often, I propose that we move the Tuesday night nacho swim to my place. We'd be ready to start tomorrow at 7:30. I can have some cold Keith's or other quality refreshment, and everyone else just bring some nacho supplies.

What do you think?

Nachoman 2008

1.5k swim 80k bike 9k run
Saturday August 16th 2008

The awesomeness of training events like the time trial series and Canada Day ride has given rise to the idea of an epic training day followed of course by epic amounts of nachos and beer.

I would like to propose NACHOMAN 2008. This would consist of a swim of about 1.5k in Otter Lake starting and finishing at my house. We would then suit up and ride about 80k from my house south to the end of hwy 69 near the cove, turn around and head to Trysport. Here we change into our running gear and run back to my house about 9k

Nacho Points would be prominently involved using the time trial scoring system of 5,4,3,2,1,1,1. Additional Nacho Points could be available for the fastest swim, bike & run splits but maybe only 2 & 1 points for the top 2. Although we are racing, the overall time would be the sum of our 3 splits - we want to regroup after each event and start the bike and run as a group.

Afterward, everyone is invited to bring a designated driver  spouse / girlfriend / boyfriend / kids etc... to share in nachos, beer and some BBQ. We can hang out, swim, sauna, wakeboard, whatever

Nachoman 8am - 1ish
Nacho Team Gettogehter 2ish - ???

How does that date work for everyone? Is Saturday better than Sunday? Hopefully nobody is racing that weekend.

Think on it and post your comments!

Thank you, thank you, thank you.

Well kids.. it's finally here.

I did a drive-by of the new Starbucks, and it appears to be open.

I wonder if they serve Nachos?

YET ANOTHER REASON TO DRINK COFFEE

Post-Exercise Caffeine Helps Muscles Refuel

BETHESDA, Md. (July 1, 2008) —Recipe to recover more quickly from exercise: Finish workout, eat pasta, and wash down with five or six cups of strong coffee.

(I am sure these carbs could be nachos and beer as well!).

Glycogen, the muscle's primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise, new research from the online edition of the Journal of Applied Physiology shows. Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone, according to the study, published by The American Physiological Society.

For the rest of the article here is a link:

http://www.eurekalert.org/pub_releases/2008-07/aps-pch063008.php

Bring your race gear as its another Thursday NIGHT!

Yes it's Time Trial Thursday.

6:00 Pm is warm up time
6:30 PM is the start of the 13.1km bike time trial
7:30 PM is the start of the 3000m run time tial

Then it is off to Trysport for beer and, what else, nachos to celebrate Jack Reck's 75 b-day. Jack is definatly on the team as he is bringing all of the food and refreshment. Go Jack. I say we give him a head start!

OnStar

Attention Nacho Fans..

It has come to our attention that there are people in our community who are reading the blog and would like to post but are unable to do so. If you would like to be able to contribute in a constructive manner you must have a gmail account http://www.gmail.com/ email me nachoaverage@gmail.com and I'll get you sent up.
You must....
1. Provide a real name on your profile.
2. Like Nachos
3.Keep it real dawg!

Note * limited time offer, only 93 spots left, offer subject to change at the drop of a hat.

Roll Call - Race Weekend

Time for a Roll Call, this is a race weekend with Nacho team members racing in different events.
Good luck all, and show those Nacho colors.


Peterborough Sprint - Chris

UPDATE TO JUNE 26 TIME TRIAL RESULTS (FOR TOM)

Captain Tim made an egregious spelling error on the last time trial spreadsheet so I have re-posted the results. Based on his spelling error of Tom's name I have awarded a point to Tom and subtracted a point from Tim. Justification for this point change is as follows:

Linda's Law of Conservation of Points

"Points are neither created nor destroyed; but, can be transferred from one person to another."

We came, we rode, we drafted, we surged, we missed the roadkill, we intimidated the traffic, we strained, we flatted, we gasped, we held together, we even managed to pull Tim out of the Bakery at Port Sanfield!

Then we nachoed with keith and buttertarts all around.

Great Canada day ride everyone! Nachooooooooooooooooooooooooooooooooooooooooooooo!