Vineman Full Ironman : Official Thread (Page 11)

tridizzle - 2011-07-10 3:13 PM

triOK - 2011-07-10 2:44 PM Just finished up my last long ride.  And crushed it.  Looking forward to taper.

Nice one!!! I hope to be saying the same thing in a couple days....

Me too! I was glad when yesterday's workout was O-V-E-R.  I almost did a full IM distance by myself. 

Folks say there are changing tents but I don't remember seeing them.  You could always change in a porta potty. 

You can put anything you need on the run at T2 by your bike.  You can access your T2 stuffs every lap, so at mile 8.5 ish and mile 17 ish as the course is 3 loops.

Changing in the open.. would probably be frowned apon and if you expose yourself (depending on your skill with a towel) you could be dqd from some races.  I don't see a point in changing, but up to you for sure. 

Got in my last 5000 yard swim, 115 mile bike and 18 mile run this weekend.  All of them kind of sucked due to high fatigue load, but they are done, so time to recover. 

Special needs on the bike is around mile 56, so a spare tube, some food, a CO2... are typical things.  Possibly a jacket if rain is forecast, but unlikely this time of year.   

Run special needs at mile 8.5, 17 ish.  Typical things are a headlamp if you are going to fiinsh after dark, a sweatshirt if you are going to finish after dark, special food if you really want a treat at loop 1 or 2 and don't want to cary it.  It will take you a bit to find it.

Enough food/water are on the course to survive... so most of the special needs stuff is for convienience.  (although spare tube may be important) 

It's a long day.  I plan to change twice.  It's kinda nice to put on some fresh shorts and a fresh shirt to start the run (way better than 4+ more hours in a salt-caked outfit from the bike. 

SN is always a challenge.  Think of this as a place to put stuff you wouldn't plan to use but might need on a bad day to get to the finish line.  One caveat (at least with M-dot races) is that you might not get SN bags back whether you use them or not.  I had a few snack items and a spare tire/tube/CO2 in my bike SN bag (and I dug around in a mountain of bags and got it back after the race).  I had duct tape, 2nd-skin, asprin, tums, and a second pair of socks in my run SN bag (and likewise, dug around and retrieved it).  It took an hour of searching to find the bags the morning after the race. 

Nice work on the peak weekend everyone. It kicked my butt. But this thing is starting to feel doable, which is a nice change.

The nutrition thing is baffling to me. After consuming ~400cal/hr for most of training with just a little burpiness from it, yesterday I dropped down to 315/hr because I thought better to underfuel than to overfuel. But I was still burpy by the end of the ride and on the run, I think because I didn't consume enough water for the heat and then put down about 16oz in one gulp when I found a hose 4:45 into the ride. Nutrition is hard. I think I'll probably go with 32oz gatorade plus a gel each hour, plus a couple bars in the first half of the ride, plus water, obviously. How to fuel on the run is even more mysterious to me, but I'm thinking it will be mostly Gatorade, maybe with a couple gels if my stomach is feeling good, and Coke if needed toward the end.

Runrgrlshubby, I got excited about the ginger ale idea until I realized it would be a 90+ degree ginger ale. I may throw some of those ginger chews or some sushi ginger in run SN though. Good idea.

Happy taper, everyone. Oh, have you seen the weather this week? A high of 75 on race day would be amazing!

Fixed that for you.  Don't compare your training or your race with anyone else's.  Your training should have you feeling confident that you'll successfully cross the finish line somehow.  The challenge is finding the somehow on race day. 

I did my last long ride this weekend and have my last long run next weekend.  Otherwise, it's mostly shorter stuff to give the body a chance to heal. 

To finish under the timeline cut-offs isn't too too bad if your training was lite.  I don't think you can get your body ready to rock an IM for your first attempt.  As was said above, don't compare against the numbers of other folks, but... know what your numbers mean.  If you were biking 200-300 miles per month for the past three months don't go out trying to nail a 19 mph pace.  You can look at your vollume and that will help you determine your pace.  As most of the race will be in Z2, just think of a strong moderate pace and hold that across all three events.  You shouldn't come out of the water gasping, shouldn't come off the bike dying and shouldn't hit the first 20 mile of the run hard.  If you stay within yourself you have a lot of time to finish.  Just keep giong you will do fine. 

Getting faster at IM.. now that takes more vollume.  So far I am coming in to number 3 with a more solid base in run and bike than the two previous IM's.  Hopefully that translates into being able to hold a steady bike and make it farther into the run before I start slowing down. 

If you followed your plan you can finish the race, barring health or bike issues.  Just keep at it and your body will answer your call.  If you have to walk, you have to walk.  Even with a 2 hour swim (2:42/100) and  8 hour bike (14 mph), you still have 6 hours for the marathon (13:45 minute per mile). 

I am hoping the temps are below 95F by the time I start the run.  Anything 90 or lower is gravey. It is taper time, heal up and pack your stuffs cuz it is too late to worry, all your workouts are already in the bank. 

• 2 pair of goggles (just in case I lose one or they break)
• Vineman swim cap
• swim tights
• flip flops
• body glide
• Wetsuit (if allowed)

• Bike
• Helmet
• Sunglasses
• Cycling Bib
• Cycling Jersey
• Cycling Gloves
• Chamois Butter!!
• 2 spare tubes
• Bento Box with Cliff Bars packed in it
• My Patch kit is in a water bottle and I put
•          3 CO2
•          Tire levers
•          Allen wrenches to adjust seat, brakes, etc.
•          Patches
• I will also bring a small hand pump and a spare tire (I flatted 7 times during IMC in 01 because someone dumped carpet tacks throughout the bike course)

• 2 CO2 Cartridges
• 2 Tubes
• Nutrition

• Running Shorts
• Running Top
• Socks
• Shoes
• GPS Watch
• Chamois Butter!!
• Hat
• Towel (to keep soaked on head and neck if hot)
• Water bottle
• Gels
• Peanut butter and jelly sammich!
• Salt tabs

• Clean socks
• long sleeve (it will be dark and cold)
• more Chamois butter
• headlamp
• more nutrition