Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 112)

HAHA!  Yeah, I do realize that.....I actually spent a bit this evening updating August's training log.  I don't even know when I swam.  I'm on page 112 of the forum right now.  Will pick it up again tomorrow morning after my "long run".

The wedding is September 22nd, followed by 5 days in Curacao.  Can't wait!!!

And thank you all for posting in my race report.  I shouldn't have such a bad attitude about the race, I just wanted it to go better than it did.  That's life and I should not be a Debbie Downer about it.  Thanks for the support.

Mug shot will be changed.

Ha ha ha - yes me either. I had a glass and a 1/2 and was in bed by 8:30 . Way to live it up right?!

After last weekends race, I would like to discuss long course race nutrition. 

This is something that is critical to a successful day and can be the cause of a very bad day if things are not done properly.  Long course racing is not something you can get through without placing calories in your system but it's NOT AT ALL required to replace all of the calories you expend.  Normally you will have enough in your system to get you to about 2 hours or a little more after that you'll need to make sure you are adding more.

(For an Olympic race I will take in a bottle of Heed (mixed normally) on the bike and maybe 1 gel just before the run, maybe 5-8 miles before ending the bike.  (I may add 1 more gel on the run if I begin to feel drained but this has to be done very early because the run is short enough that it may not get into my system soon enough.  I try to keep very close tabs on how I feel very early on the run.)  Then I would take some water and course provided drink for the rest of the race.  The bottle of Heed for me would result in about 175-190 calories, the gels are 90-100 each.  So I may take in approximately up to 400 calories over the whole race while my body needed 1500-2000 calories to race.)

I know there are a few of us that are doing more long course racing yet this season and I know Brenda struggled last weekend and Think it is pretty likely that it was in large part to a calorie deficit.  Obviously I want to see her have a better race than last week.  I also need to point out that Brenda struggle to get much down after her bike crash.

So, back to nutrition.  Depending on a person's weight you need to consume in the neighborhood of 200-300 calories an hour.  At my weight of 157 on race day, I need to hit the higher mark pretty closely in order not to crash.  The calories can be taken in in a number of ways but liquids should be the very, very large part of this equation.  (During last weeks' HIM I ate 2 Honey Stinger waffles not so much for the calories but for the "filling" in my stomach.  I ate the first one ate the 26 mile mark because my stomach had emptied out and I can't stay focused on an empty stomach.  I feel this is psychological, not physiological.))

Take in as many calories as you can through liquids and gels and then, if you're like me, take in a little bit of "food" to help with the empty feeling but don't count these as race calories too much.  Solid foods take as much as 3 hours to actually get into your system through the digestive process of the stomach and intestines so for nearly all of us calories consumed on the bike, unless done very early on the bike, will offer no benefit during a HIM race.  Joanne, your IM may very well require you to take in solids on the bike. But make sure you are practicing this NOW!  Whatever any one chooses to take in for solids make sure it is easy to chew and swallow without causing to much restriction to breathing while chewing.

This is a really fast and probably not very thorough post so ask questions.  I am also posting a link to Hammer Nutrition's take on this and of course they are selling their product through the article.  Make sure you all read the specific parts that apply to your particular race.  The article is broken into several parts so check it closely.

Race fueling

Oh boy!  I have a lot to read up on!

I've been recovering from this stupid cold very slowly.  Last night, hubby, toddler and I went to the pool for fun.  Hubby and I were both going to do a few laps, too.  I swam a couple laps really fast but they felt easy so I decided to just start swimming without stopping.  Before I know it, I'm closing in on 1000 yards.  I thought, well, I've done 1000.....why not do a mile and see what the watch says.  I ended up with my fastest, straight mile EVER!!!!  I did it in 29:08!  Woo hoo!!!

Now I need a new goal for swimming a straight mile.

Tracy are you kidding me? That is smoking fast. I would love to see what you can do when you're feeling better. Geez I don't think I could ever swim a mile that fast.

Wow!  PB&J on the bike?  Now there's some kind of race food!  That's funny.  Now,  I LOVE PB&J!!!  A LOT!!!  But I am pretty sure I don't want to mess with it on the bike.  I can just imagine coming into T2 with strawberry jelly stains on my face and kit.

I would suggest, if you can get to them, the Bonk bar for the rest of your training rides.  This will give you some fuel you know you can tolerate and you can get some of them on the course should you feel you are beginning to run low in the tank.  You also wouldn't necessarily need to carry as much on your bike, but be careful with this plan because if they run out on the course you could be hosed.

Make sure that you are taking water on the bike too.  It's important that you get a mix of calories and water to stay hydrated properly.  Make sure you are figuring your weight and mixture ratio's into the way you mix your fuel too.  If you are planning on mixing extra calories in your bottles for race day, make sure you try mixing it that way on a ride prior to your race to make sure it doesn't mess with you.

For the run it seems like the Bonk bars would be a little course to take in but I also understand that in IM you are moving pretty slow, much slower than in other long course and short course racing.  I know a few IM athletes that can run with me (not that I'm a lightning bolt) in many of the distances we race at but when it comes to IM and the marathon it is, or at least can be, a very slow shuffle.  So maybe eating something like a Bonk bar or other food would work.  The key to your race will be what you use in training, use in the race!

I think you have a fairly good plan but make sure that you plan a long training day a couple of weeks out that will allow you to work do exactly what you're planning for nutrition.  I have found that I CANNOT do bananas AT ALL because I WILL have GI issues and my race day would become trash.

Keep all of us posted on what your plans are and how they might change.

I have not used Infinit but I have heard pretty good things about it.  They had it on the course last week for my race and I took it there.  I have a cast iron stomach so I usually don't worry about things like taking something different to drink.  Food on the other hand would be a different risk and I wouldn't take that risk. 

How long are planning on spending on the bike and on the course overall?  This will help determine your total calories required.  Also make sure you begin to carb load about 3 days out from the race.  On the surface it sounds like you are kind of heavy on the calories BUT I am not sure just how long you're going to be on the course.

I would also suggest, if you can, purchase a small flask and a bottle of gel (Hammer, EFS) and water it down to make it go down easier than a gel packet.  I used this method last weekend and really liked it much better.  You don't need a lot of water to thin the pastie consistency down to a thinner more consumable consistency.  Personally I love Clif Shot Bloks but they seem a little hard to chew on the run while maintaining a normal breathing pattern.  I used to use them all the time during my marathon training and switched to gels after getting tired of trying to chew and breath at the same time.

Great swim Tracy! Hope you can kick that cough to the curb soon.

I'm no nutrition expert but one little tip I got last year really helped me out in the HIM. I had a hard time consuming all that was recommended to me online and by my training friends. I just can't hold that much all at once.  Even throughout my regular day I eat a lot of little snacks or meals. I have 2 breakfasts before my husband eats anything! 

One of my training friends suggested I just sip on my gel flask a little at a time instead of taking an entire serving all at once. Helped me out a ton. Maybe everyone already does that already but I didn't have a clue at the time. I also agree that I needed something solid - I think I had some kind of chocolate power bar because I love chocolate and it seemed like a treat.

Small, tiny victory for me this week - I got in 5 runs and my feet feel good. All short runs but I really struggle with the mental determination to get myself running 5 days. Today I was ready to just do nothing at all. I did a some strength training yesterday (which I never do) and I just felt terribly achy all over. Who would have thought 48 girly push-ups would leave me so sore!

Dirk I'm not sure how long I am going to be out there but I am trying to think worse case. I figure the bike is going to be around 3 hours or maybe a little more as I am not planning to go all out on the bike. I am going to do my best to pace myself so I don't blow up on the run. I figure the run for me is probably going to take two hours or a little more. I am not the fastest guy in the world but I know I can do the distance. I am thinking it would be good to have those extra calories available to me just in case I am out there longer then I might expect to be. You are right about the shot blocks they can be a little hard to chew but I love them and they work good for me. Same goes for the Infinit it may be a little pricey but it is very easy on the stomach plus you can customize it anyway you want it. The mix I have has worked well for me. I have used this and Powerbar Perform for all my training. I normally don't have any GI issues as my stomach is pretty good about most things but sometimes the Powerbar Perform has given me issues where I have not had that problem with Infinit. That is a little troublesome to me about Powerbar Perform as that is what they serve at the Ironman races and was the reason I have been using it and the other products they serve at those races like the Powerbar Perfromance energy bars and GU gels. I have been trying to acclimate myself to live off the course when I attempt to do an IM next year. That doesn't help me for the HIM this year but I think I have plan that will work for me and will get me through the race if it winds up being longer then I expect it to. I appreciate the heads up on the Hammer product I can give that a try to as I still have time to try that out before the race.

Dina it's good to hear that you have been able to get in that many days in running and not have any issues. I have been trying to increase my run mileage as I am about 10 weeks out from my marathon and am feeling like I am way behind in training for it. I did manage a moral victory though this evening I did my longest run since my last marathon in Oct. I got in a 15 mile run this evening and I actually feel pretty good about it. I was getting worried about the marathon but I am feeling a little better about it after do this run.

That's an incredible swim!  Maybe it's from the rest you have been getting while trying to recover from your illness.

Tracy, GREAT swim!!!!

Dina, glad your feet are better and congrats on the pushups.  48 is really good!!!

Tony, here is something I tried last weekend, wrap the bar (the one between the handle bar and seat) w/ 1 layer of Saran wrap, you know the sticky clingy stuff that is plastic and when you tear it off it  makes a big mess.  Line the bar with the Saran wrap, leave a little hanging down, then put your protein bars (taken out off its wrapper) on the saran wrap and then wrap it up w/ the saran wrap.  The mistake I made was getting a very sticky protein bar and it stuck like glue and I used to much saran wrap. With the right protin bar you can get it out easily and, the saran will stick back to itself when you get the bar out and you leave no trash on the road or your bike. does not get nasty.  

Taking small sips from a flask is kind of what I did in my HIM, or at least that's what it amounted to since I had slightly watered it down.  And in the days since I completed the race I have considered that I might have needed a little more caloric intake earlier in the run to get me through and it would have come from the flask of gel I was carrying. 

I a, reall yhappy to hear your feet seem to be doing well.  I know it has been a fight to keep your run volume up and getting 5 runs in pain free must feel really great.

48 pushups?  In a row?  Remind me to never tangle with you.  I'd be a pretzel in 4.8 seconds!

JoAnne that is a pretty smart thing to do in mapping out your nutrition for the race. That is exactly what my friend did for IMLOU after he got sunk by his nutrition in IMLP. We all got on him about that and he actually took a picture of his plan and posted it here on BT. I would do exactly the same thing you are doing it's that important. Just think this time next Sunday you'll be doing your first IM! I am very excited for you and look forward to follow your progress throughout the day. All the hard work is done so trust in your training, you can do this and you know all the Junkies will be supporting you.

Dina I only have tri shoes which I use for all my rides but just thinking about it now that sounds like a pretty good idea. For me I would probably be looking for something comfortable but since I haven't really looked much at cycling shoes I would probably ask the group the same question.

Jo63 - 2012-09-02 7:46 PM Dina, any more thought on coming up to Madison this weekend? I had a really good bike and run today followed by another 2 hour nap

I want to so bad I can't stand it but I told my training friend I would volunteer at the local half marathon race she helps organize every year. I'll be following along on the computer. I have so many people to track for the IM I'm thinking of having a IM watching party at our house later in the day!

I'm so glad you had a good bike and run today! Can you believe it's almost time?

I cannot direct you to a specific brand as I still use my original low budget cycling shoes,  I also see no reason to use any other shoe besides your tri shoes for all of your riding unless you would simply like something else. 

Here are some things that I would look for in a moderately priced shoe (no $400 models for me):

• sock liner
• padded tongue
• plenty of vents and mesh
• carbon sole

I am fine with only velcro for the straps and I probably wouldn't be in the market for something with other bindings unless I got a good price.  However they will help hold everything in place a little better.

Oh and don't forget to make sure the new shoes will be compatible with your old pedals and cleats.

One other thought, if you don't already have Speedplay pedals you might check them out.  After looking into these I believe, when money comes available (in the distant future) I will give these some consideration.  They seem to be much faster to get into and less hassle.  And they make 3 and 4 hole models so you may be able to use them with whatever shoe you likely already have.

It sounds like the rest is something you needed fairly badly and it was a good decision to get some added sleep.  I'm curious what the wedding party thinks of your slightly longer than normal nap. LOL

Wow!  Your race is next weekend.  I think I got confused by a previous post because I thought your race a was 5 weeks out.  I went back 4 pages trying to figure out where I confused myself and can't figure out what I was thinking.  In any case you should definitely stick to your plan.  It's too late to start making changes.  Make sure you get those calories counted and get your nutrition dialed very closely.

I know you're going to finish this race, just make sure you remember where you have from from a fitness perspective.  As the race begins to get longer and longer you'll need to remember all the hard work you've done, where you've been and where you KNOW you're going to be.  You know the race is going to have some very dark moments so don't get discouraged, keep your head up and remember we're all here pulling for you.  You'll be an IRONMAN!!!