Ironman St. George : Official Thread (Page 15)

Bryan,

I was curious what your nurtition is for your long 'NBH' rides. Also, do you carry it all on the bike or do you have a place to stop and refuel? Having never done this distance, and still experimenting and building to my long ride, I find myself completely empty of everything by mile 60ish. I carry two water bottles, 2 INFINT bottles, a salted baked potato, and some small snacks. Since I'm climbing up through hills and canyons I don't have a lot of options to stop and refuel, nor is it practical to leave stuff along the road like the day before. Just curious how you work your nutrition to get to a 100 miles and a bazillion ft. of climbiing.

Thanks

Cody

Very thankful I live in a area with lots of great climbing options.. been doing these two big hilly rides each month for the past few months, its been getting easier each time.

did the famous Palos Verdes Dragon Route (5400 ft/5 climbs some very steep) yesterday and followed it up with a 13 mile run and did very well

http://connect.garmin.com/activity/155079414

The other ride I do is probably one of the toughest in Southern Ca Baldy Rd to the Baldy ski lifts(over 5000 ft straight up with very little to no breaks), going to try a 13 miler after this ride soon

http://connect.garmin.com/activity/148426767

I also did the St George course last year and it was very tame in comparison to either of these rides. If anyone in Southern Californa wants to join me let me know planning to do a few more before the big day.

For the person asking about food during these long climbing rides, I mainly eat only snacks or the same stuff I plan to use during the IM ( pure bars, oreos, honey stinger gel, trail mix) with a 27 ounce green smooothie in the morning for breakfast. I carry most of it and have one convience store stop about half way where Ill have a large gatoraide and buy a bannana and some of the snacks mentioned.  Im actually surprised at how little calories I need but I know were all different, Ive been racing bicycles a few years and typically log well over 6000 miles a year

Hey Bryan, thanks. Last year I projected a 6:30 and rode a 6:28. I'm having a tough time nailing down a time this time around. The more I ride this course the more it worries me and then there is that little run thing they make us do at the end. I'm thinking 5:50-5:55 if the winds are as kind as last year.

I'm curious about the potato. How, where, when, why?

Dan.

I'm still talking about potatoes and you folks have already moved on to something new. Maybe I'll just stop in with Littlecat between loops and have that piece of pie.

Do you eat the potato with it's peel on, how do you carry it, and how long before getting off the bike do you eat it?

Dan.

Dan,

I Bake some medium-sized potatoes once a week. When I'm ready to ride I throw it in the microwave for a bit, cut it up into bite-size chunks and load them all up with salt. I leave the skin on more for convenience, but I know some people that will peel the skins because of the fiber that they bring to the party.

I have a little conveniece pouch I found that I put the potatoes in and throw in my jersey. I love the taste of the salt as soon as it hits the tounge, plus its real food - a break from gu's liquids bars, etc.

Cody

60 Days / 2 Months! Gettin excited!!!

Ryan

So do you think it is worth a trip to SG prior to the race (mid-March) to ride the course?  It's an easy flight for me to do.  Coming from flat-land-ville and after looking at the posted garmin files, I feel really unprepared. 

I pulled up my CdA garmin file from last year and it looks like the bike course was only 3,100 feet of gain.  I had no problem with that course (5:35 split/143 Avg. HR), but it looks like SG is almost double that course at 5,800 feet.  My hope was I could be off the bike in 6:00 hours, but I have no idea what to expect.       

 @PbMan - there are a few in my group doing CDA and AZ. That doesn't sound like my group from last weekend, however. Many of those in this group were doing each loop in 2:20. The group I'm going down with March 16 & 17, however, are going to be moving faster. You should join us.

@LittleCast - yea, with the chip seal, this course feels enough like prison that I don't need to remove my seat post.  I agree, riding it in the big ring is a great confidence booster for race day.

@Bryancd - you're a stud with that split on this course. I'm hoping for anything sub-6 and predicting 5:30 - 5:40.

@kstater - don't get me wrong, the compact works for the bigger studs. Gravity works in your favor on the decents anyway.

@3aims - riding and running the course is the best training for this event. Thinking of the hill after the climb out of Veyo, it looks like an ascent but you can move up it at a great pace. Without having riden it, it would be a lot more demoralizing race day. This is just one of many examples on this course. This is definately a course where there is a huge benefit to pre-riding it.