Ironman Florida : Official Thread (Page 12)

Nutrition plans?  What are you using?

IMKY 2012 I used: 1 saltstick/hr, 2 Powerbar gels/hr, 24 oz Ironman Perform/hr, 12 oz water/hr.  By the end of the 95 degree bike I couldn't stomach another gel or IM Perform (even though I'd trained that way for 7 months). I had to abandon my plan for the run and switch to on course food/drink so I could finish.  It hurt my marathon time (5:12 when I'd conservatively planned on 4:15) because I have IBS and solids didn't agree with me...but I finished my first IM and well, having a big problem and finding a way through it seems to be a requirement for IM races.

IMFL 2013 Plan: Infinit Nutrition Custom Long Course Drink Mix in two 3-hour concentrated bottles chased with water (gel flask as well as backup) as my entire nutrition.  I have the calories and electrolytes high enough that I don't need any other form of fuel.  I just got tired of the complexity of popping pills at this time and taking gels with water at this time...blah blah blah.

Race weight... 159.

Bike, I plan to take 2 PowerBar gels an hour.  220 calories.  At least 24 oz of water (1 bottle) an hour.  Probably a PB&J Uncrustable at special needs.

Run... Every station... water for first half.  Water & Coke for last half.

Infinit Custom Blend since 2007.  Load up on the bike and maintain on the run. I supplement with GU..mostly espresso love  - 2 x caffeine.  

I aim for 300-350 calories per hour on the bike and up to 300 calories on the run, depending on how the stomach is doing!   Usually take less on the run.  I am 118# on race day, typically.  I have been taught general rule:  you should take in 1/2 the calories you burn on the bike and 1/3 on the run.

Quick comment on IMFL course nutrition that may be helpful to you.  Assuming they use the same stuff they did last year (I completed IMFL in '12), the Coke really isn't Coke.  It's some generic brand cola.  It's the same basic thing, but the taste is fairly bland.  It's ok, but it didn't give me the pick-up that I was looking for.

On the run course, I ate off the course, other than the salt tabs that I carried.  The grapes and chicken broth were awesome!  They sat really well with my stomach by that point.  There are cookies (I usually like choc chip cookies, but I found them a bit dry, or perhaps I was dehydrated...), pretzels, gels, fruit, generic cola, perform (or at least I think that was it), water, and beginning in early evening warm chicken broth.  The warm chicken broth is great!

I didn't use too much extra nutrition on the bike course, so I can't comment too much on that.

Good luck!  

That is good to know about the Coke.  Probably RC Cola or Chek from Winn Dixie.

that's right about the "coke"!!  I have done IMFL and it has never been actual coke...which is a drag b/c there is nothing like the real thing!!  

Did IMFL last two years (as well as IMSG and IMKY)  they all seemed to have the same generic cola.  I recall it being labeled as "Sams Cola".  It was a break from water and Perform but no kick to it.

I was one of the volunteers last year, signed up for 2013 as my first IM

trichickdd2013 - 2013-04-07 8:43 PM Greetings - I'm in IMFL 2013 as my first IM distance race.  Not sure if it's fully sunk in yet

It will sink in....race day morning  Enjoy the journey!!!

trichickdd2013 - 2013-04-07 8:43 PM Greetings - I'm in IMFL 2013 as my first IM distance race.  Not sure if it's fully sunk in yet

I'm in that same boat with you. Did a 40 mile ride/2 mile run brick yesterday followed by an 11 mile run today and halfway through the run started cotemplating why I signed up for this 7 months out and I'm already a little paranoid

trichickdd2013 - 2013-04-07 8:43 PM Greetings - I'm in IMFL 2013 as my first IM distance race.  Not sure if it's fully sunk in yet

Its my first IM as well.  Im looking forward to the training. Im starting Finks Comp plan this week!

I took the last 2 weeks off due to Sinus and Chest issues. blah!!!

CarlG - 2013-04-08 8:13 AM

trichickdd2013 - 2013-04-07 8:43 PM Greetings - I'm in IMFL 2013 as my first IM distance race.  Not sure if it's fully sunk in yet

Its my first IM as well.  Im looking forward to the training. Im starting Finks Comp plan this week!

I took the last 2 weeks off due to Sinus and Chest issues. blah!!!

 

IMFL'12 was my first full distance IM and it's a great journey.  I had so much fun despite the problems that Hurricane Sandy threw my way leading up to race week, but that's another story.  Enjoy the training and most of all, enjoy the whole IMFL experience!

Here's something to think about.  Since IMFL is late in the year and the days will get noticeably shorter starting in September, you'll need to adjust your training schedule.  I didn't think about that in my training plan last year, but when the sun doesn't rise until 7am in late Sept and October, it's harder to get your long rides in.  So, perhaps ride 2-3 hours indoors and then when the sun rises, then you transfer outside.  It's not as efficient as one long ride, but it's safer.

Also, since most folks will finish after it gets dark (I know I did!), you might want to include some night-time runs in your training plan.  There are some parts of the IMFL course that are semi-dark (esp. in the state park at the turnaround), so feeling comfortable running at night under the stars is important IMHO.  This part I did think about ahead of time, and I'm glad I did.  

Good luck and if you have any specific questions, please let me know. 

LarchmontTri - 2013-04-08 10:31 AM

CarlG - 2013-04-08 8:13 AM

trichickdd2013 - 2013-04-07 8:43 PM Greetings - I'm in IMFL 2013 as my first IM distance race.  Not sure if it's fully sunk in yet

Its my first IM as well.  Im looking forward to the training. Im starting Finks Comp plan this week!

I took the last 2 weeks off due to Sinus and Chest issues. blah!!!

 

IMFL'12 was my first full distance IM and it's a great journey.  I had so much fun despite the problems that Hurricane Sandy threw my way leading up to race week, but that's another story.  Enjoy the training and most of all, enjoy the whole IMFL experience!

Here's something to think about.  Since IMFL is late in the year and the days will get noticeably shorter starting in September, you'll need to adjust your training schedule.  I didn't think about that in my training plan last year, but when the sun doesn't rise until 7am in late Sept and October, it's harder to get your long rides in.  So, perhaps ride 2-3 hours indoors and then when the sun rises, then you transfer outside.  It's not as efficient as one long ride, but it's safer.

Also, since most folks will finish after it gets dark (I know I did!), you might want to include some night-time runs in your training plan.  There are some parts of the IMFL course that are semi-dark (esp. in the state park at the turnaround), so feeling comfortable running at night under the stars is important IMHO.  This part I did think about ahead of time, and I'm glad I did.  

Good luck and if you have any specific questions, please let me know. 

Thanks so much for your great advice!! Much appreciated. Maybe I should invest in a head lamp for the night time and early am runs.

Headlamp, good idea.  I didn't train with one, but it's a good idea.  In my training, I noticed that once my eyes got used to the dark, you can actually see quite a lot.  But to be safe, a headlamp is a good idea.  

I think the time usually changes/Fall back that weekend or the weekend before if I remember correctly?  I think it gets dark early...and Sue is right, the park can be a dark (and scary) place, physically and mentally!!! I had a friend wishing some wild animal would come eat her. HAHA.  

Welcome!...That is a super big secret to keep!!  Your secret is safe with us  I am not starting from couch potato but took 1.5 years off from racing and formal training and started back in Jan...it has been a slow-ish road back to where I used to be, but consistent training will get you there  My BF (Dick Dime) is doing IMFL - we are both doing St. Croix in a month also...this is his first year back after being hit by a car while training on his bike in 2009 and suffering a severe traumatic brain injury....Check his blog for some inspiration   I am really proud of him!!!