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Ironman 70.3 Florida : Official Thread (Page 15)
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 2010-04-22 3:16 PM in reply to: #2319164 |
Member 13 |  Subject: RE: Ironman 70.3 Florida : Official ThreadJust reading this post for the 1st time... |
| 2010-04-22 4:21 PM in reply to: #2319164 |
Extreme Veteran 360   Jacksonville, FL | Subject: RE: Ironman 70.3 Florida : Official Thread I agree - the run from the lake to T1 in is long. I found the transition area to be fairly crowded and compact. I was really surprised at how tight everything was. Way too many folks brought too much stuff into transition with them...buckets, personal showers, suitcases, (ok I exaggerate slightly). After racing 2 IM events, I'm spoiled. It was so nice to have all your transition stuff in neat little bags that are handed to you. I raced last weekend, and I'd forgotten what it was like to have to keep all of your stuff with your bike! |
| 2010-04-23 12:28 AM in reply to: #2319164 |
| Regular 82 | Subject: RE: Ironman 70.3 Florida : Official Thread Considering all the hydration notices for us North of TN folks, think I'll bring an IV kit and a bag of fluids and rig me an internal "speed fill".. ha ha.. Bit of a set back with the bike, broken crank..!! Got replacement parts within 48hrs and local bike pro is getting everything switched out for me before the weekend. Just in time for pushing out some 60+ plus mile rides. |
| 2010-04-23 5:59 AM in reply to: #2319164 |
Expert 1143 Wellington, Florida | Subject: RE: Ironman 70.3 Florida : Official Thread KWest4Kona What year were you there? I did it the last 3 yrs and it wasn't even CLOSE to wetsuit leagal. People DONT count on that!! Its Fla in May, temps pushing or into the low 90's with H2o into the low 80s. FM "The" Cube |
| 2010-04-23 7:12 AM in reply to: #2811658 |
| Member 13 | Subject: RE: Ironman 70.3 Florida : Official Thread The Cube, I did it in '08. I guess I'm mistaken about the wetsuits, I could've sworn I saw people wear them... this was before I owned a wetsuit so I didn't wear one. Apologies if I provided misinfo. 1 hr water run this morning... trying to recuperate the knee. Gonna try a 2.5 hour run on Sunday. May be speed walking the run portion of this race. Guess I'll have to do Lucky's Lake swim sans wetsuit next weekend as well... Safe training to all. |
| 2010-04-23 7:14 AM in reply to: #2319164 |
Champion 6046 New York, NY | Subject: RE: Ironman 70.3 Florida : Official Thread I am staying right at the Wilderness Lodge so happy to help coordinate dinner/meet up (taking advantage of concierge :p) PM me mobile numbers and I will PM mine back. I get into Orlando thursday morning should be at hotel by noon at latest. |
| 2010-04-24 11:21 AM in reply to: #2319164 |
Member 11 Carrboro, NC | Subject: RE: Ironman 70.3 Florida : Official Thread I have a question for people who have raced at Disney before. I keep hearing the run course described as an "African Grassland" run. What exactly is the terrain like? Gravel? Dirt? Trails? Grass? Pothole pavement? Singletrack? Woodchips? Some combination of these? |
| 2010-04-25 7:57 AM in reply to: #2319164 |
Expert 1143 Wellington, Florida | Subject: RE: Ironman 70.3 Florida : Official Thread mamooney..... ALL OF THE ABOVE!!!! + Add in two-way traffic on a 8ft wide path, some walkers/talkers to dodge, 90+ degrees, dust, and full sun = African Glassland Run. Wear old shoes/socks as you'll want to trash them after. FM "The" Cube |
| 2010-04-26 12:51 AM in reply to: #2319164 |
New user 2 | Subject: RE: Ironman 70.3 Florida : Official Thread Hi all, First post, had been reading for a while and decided to go ahead and join! I'm excited for the race... only 3 weeks! This will be my first HIM and I'm ready to get goin- just did the Country Music Half-Marathon this past weekend... I'm a bigger guy (260ish) and was wondering what advice people had for a nutritional plan? I'm a big believer in the cytomax and GU but I'm gonna need more calories than that... I have heard uncrustables is the way to go but not really sure... need advice! |
| 2010-04-26 5:45 AM in reply to: #2816037 |
| Member 144 | Subject: RE: Ironman 70.3 Florida : Official Thread |
| 2010-04-26 7:05 AM in reply to: #2816037 |
Extreme Veteran 504 SW Florida Gulf Coast | Subject: RE: Ironman 70.3 Florida : Official Thread VandyBo92 - 2010-04-26 1:51 AM Hi all, First post, had been reading for a while and decided to go ahead and join! I'm excited for the race... only 3 weeks! This will be my first HIM and I'm ready to get goin- just did the Country Music Half-Marathon this past weekend... I'm a bigger guy (260ish) and was wondering what advice people had for a nutritional plan? I'm a big believer in the cytomax and GU but I'm gonna need more calories than that... I have heard uncrustables is the way to go but not really sure... need advice! My husband is a 6', 180 pound guy and for 1/2 IM, he likes to get in 400 cals per hour on the bike. We both use Gatorade Endurance as our base and then add Carbo Pro to boost the calorie content per serving to where we need it to be (me @300, him @ 400). We live in South FL and use A LOT of salt supplements in the hotter months (which is now through October). Be VERY wary of the heat/humidity down here (if you ask me, it's more a humidity issue, b/c the sweat just doesn't ever evaporate to cool you properly). It's also easier on the digestive system if you use 100% liquid nutrition. That being said, we do like to carry just a bit of solid food with us on the bike 'in case' we crave it. He like carrying peanut butter crackers and I like frosted brown sugar & cinnamon pop tart. We will often nibble on these things during a training ride, but neither of us touched them at our first HIM. Good luck and have FUN! LESS THAN THREE WEEKS!!!  |
| 2010-04-26 9:19 AM in reply to: #2816037 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman 70.3 Florida : Official Thread VandyBo92 - 2010-04-26 12:51 AM Hi all, First post, had been reading for a while and decided to go ahead and join! I'm excited for the race... only 3 weeks! This will be my first HIM and I'm ready to get goin- just did the Country Music Half-Marathon this past weekend... I'm a bigger guy (260ish) and was wondering what advice people had for a nutritional plan? I'm a big believer in the cytomax and GU but I'm gonna need more calories than that... I have heard uncrustables is the way to go but not really sure... need advice! In the the heat and humidity of Central FL you need to start calculating you sweat rates. Weigh yourself naked or as close as possible, right before you head out and immediately after you finish. Example two weeks ago in 88 degree temps, I ran 1 hour @ 7:41/mile rate on a rolling course with no shade. Pre run weight 170.8 and Post run weight is 169.0, plus I drank 24 oz of water. If 15.4 oz. of water equals 1 pound, then I really lost 3.3 pounds or 50 oz of fluid/sweat for a hour run. Do the test at the intensity you plan to race. This will give you an idea of how much fluid you need to offset your sweat loss. Then you need to test in training how much fluid you can safely handle. If you can't get down the amount of fluids/calories you need, you may want to rethink your race strategy/pacing. I'm not concerned as much about my sweat rates on the bike, but on the run I loose 50 oz/hour at HIM intensity and can only replace 30 oz/hour. These values are only for consumption, actual absorption rate is lower. So at my current fitness I foresee cramps in the last 1-2 miles of the run. My plan: Bike - 2 Powergels, 6 endurolytes, 1 bottle of GE per hour and alot of water. Run - 1 Powergel and 2 S Caps per hour, 1 cup of GE every other aid station and 1.5 cups of water at every aid station. Edited by BamaDC 2010-04-26 9:21 AM |
| 2010-04-26 10:34 AM in reply to: #2319164 |
Veteran 184 | Subject: RE: Ironman 70.3 Florida : Official Thread Good article regardless of if you use any Hammer Products... http://www.hammernutrition.com/knowledge/proper-caloric-intake-during-endurance-exercise.1275.html?sect=advanced-knowledge-section |
| 2010-04-26 12:25 PM in reply to: #2319164 |
New user 2 | Subject: RE: Ironman 70.3 Florida : Official Thread Thanks guys! I really appreciate the help... I'll be working on something during my last week and a half of hard training before I start to taper! Looking forward to seeing everyone down there! |
| 2010-04-26 10:55 PM in reply to: #2319164 |
| Regular 82 | Subject: RE: Ironman 70.3 Florida : Official Thread I'm going to join the ranks of others asking about this "interesting" 13.1 miles...???!!! Things like grass and dirt and uneven trail and then the need to pitch your shoes at the end...!!!??? For the ones that have done this event over the past few years, what truly is the real deal with this run and what would a first timer need to be ready for? Thank you very much. |
| 2010-04-27 5:38 AM in reply to: #2818614 |
Veteran 167 Grosse Pointe Woods, MI | Subject: RE: Ironman 70.3 Florida : Official Thread adgradiology - 2010-04-26 11:55 PM I'm going to join the ranks of others asking about this "interesting" 13.1 miles...???!!! Things like grass and dirt and uneven trail and then the need to pitch your shoes at the end...!!!??? For the ones that have done this event over the past few years, what truly is the real deal with this run and what would a first timer need to be ready for? Thank you very much. The run was dry and hot last year. As one of my fellow competitors said "I have never seen so many trees and no shade!" But honestly, I don't know if running anywhere in Florida would be any different. (The Florida natives probably have very little comment on the course, since they train in those conditions all of the time!) I would say it is less than 50% pavement and the rest is grassy/dirt. I am nervous about running on anything but a treadmill, but that is because of my natural clutzy-ness. But I survived with feet/ankles/knees intact and injury free. I threw away my shoes at the end because they were overused anyway and I didn't want to stuff a pair of very dirty shoes back into my suitcase. The things that will get you through are the GREAT volunteers with ice, water, gatorade and coke, the kiddie pools filled with ice water that you can dunk your head into, and at some point they had a little sprinkler thing set up that you could run under. |
| 2010-04-27 6:45 AM in reply to: #2818614 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: Ironman 70.3 Florida : Official Thread I have not done the race, but I live less than 8 miles from Disney. I am going over there this weekend and check the run course out and I will report back to everyone on Sunday. The temps are going to be hot. It is Floridia. This week it is up close to 90 here by end of week. The humidity is no where near July and August. That helps some. If I can I will bring a digital camera and take some pictures and post here. |
| 2010-04-27 7:32 AM in reply to: #2818826 |
| Member 144 | Subject: RE: Ironman 70.3 Florida : Official Thread hi at least the run is flat. sunny and hot is the size of it. grab a sponge and keep it with u. it's a whole lot of fun. i can't wait. >3 weeks! |
| 2010-04-27 7:41 AM in reply to: #2319164 |
Extreme Veteran 360 Jacksonville, FL | Subject: RE: Ironman 70.3 Florida : Official Thread To echo some prior comments, about 50% of the run is pavement & the rest is essentially a 2-track road through grass. For those who live in areas prone to wildfires, think of the run course as similar to a fire road. There's dirt, some gravel, sand. As with all natural surfaces, there can be holes, roots, and other stuff to look out for. Two years ago, I saw a woman stick her foot in a hole and fall, breaking her ankle. So...just be careful and watch where you step. The comment about so many trees and so little shade is very true. The "grassland" part of the course is surrounded by trees, but alas they aren't near the run course. |
| 2010-04-27 7:41 AM in reply to: #2319164 |
Extreme Veteran 360 Jacksonville, FL | Subject: RE: Ironman 70.3 Florida : Official Thread To echo some prior comments, about 50% of the run is pavement & the rest is essentially a 2-track road through grass. For those who live in areas prone to wildfires, think of the run course as similar to a fire road. There's dirt, some gravel, sand. As with all natural surfaces, there can be holes, roots, and other stuff to look out for. Two years ago, I saw a woman stick her foot in a hole and fall, breaking her ankle. So...just be careful and watch where you step. The comment about so many trees and so little shade is very true. The "grassland" part of the course is surrounded by trees, but alas they aren't near the run course. |
| 2010-04-27 8:01 AM in reply to: #2319164 |
Master 1619 Hingham, Ma | Subject: RE: Ironman 70.3 Florida : Official Thread I described the course as an African grassland in my RR. I also saw a woman hit the dirt, literally, last year. Very uneven ground once you get off the pavement. It's almost like tracker tracks in the dirt. The best piece of advise I got, from Fred, was to grab 2 sponges, 1 for under the hat and 1 for in the shirt. Keep your sponges, they used ones get pretty dirty. Also, ask the people at the aid stations to throw the grapes in ice. One station had frozen grapes last year and they were a life saver. |
| 2010-04-27 9:09 AM in reply to: #2319164 |
Master 2301 Rogersville, Alabama | Subject: RE: Ironman 70.3 Florida : Official Thread My 905s come in a trail version, maybe I should check them out. How was everyone's training last week? S: 8600.00 Yd, 2h 27m 33s B: 112.70 Mi, 6h 15m R: 37.00 Mi, 4h 40m Str: 3h 10m |
| 2010-04-27 10:57 AM in reply to: #2319164 |
| 1 | Subject: RE: Ironman 70.3 Florida : Official Thread I have been monitoring...lurking...on this site for a couple of months. Now that it is really here, I am jumping in with my first posting. Edited by lunderwood 2010-04-27 10:59 AM |
| 2010-04-27 11:17 AM in reply to: #2319164 |
Veteran 526 Richmond | Subject: RE: Ironman 70.3 Florida : Official Thread Good luck Leigh, I am right with you on this being my first HIM. I followed the BT Beg. HIM 20 week program, I guess I'll find out how well it prepared me in a couple weeks. Who else is this a first time HIM distance for? |
| 2010-04-27 11:26 AM in reply to: #2819640 |
Champion 6962 Atlanta, Ga | Subject: RE: Ironman 70.3 Florida : Official Thread lunderwood - 2010-04-27 11:57 AM I have been monitoring...lurking...on this site for a couple of months. Now that it is really here, I am jumping in with my first posting. Leigh, A bit late to this thread, but if you're talking about Lucky's Lake Swim you do not have to reserve anything, just show up. It's AWESOME!!! www.luckyslakeswim.com Make sure you get your patch and sign the wall too. You cannot swim in the lake at the race any other day than the morning of the race. They even yelled at us for wading in after the race. See you guys out there and save me some food at the end. |
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