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Ironman Louisville : Official Thread (Page 16)
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 2010-04-22 8:09 PM in reply to: #2453902 |
Extreme Veteran  557   Woodland Hills, CA |  Subject: RE: Ironman Louisville : Official ThreadThis is the first time I've incorporated core & strength as well. I keep it fresh by searching out new core routines. I've tried out one from Runners World and the D3 Hard-Core article. I can't stand just lifting weights so for strength sessions I've been trying out some of the videos from the Insanity workout series; those things are tough! It's just like p90x except you can do everything without needing weights or additional equipment. |
| 2010-04-22 8:31 PM in reply to: #2453902 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread I am eating alot as well. Eating fairly healthy but probably not as well as I should be. |
| 2010-04-23 3:56 AM in reply to: #2453902 |
Elite 3658   Roswell, GA | Subject: RE: Ironman Louisville : Official Thread How is everybody doing on race day nutrition? I'm going to start this weekend keeping track of my cal/hr on my long bike ride. I figure as it gets hotter my H2O per hour will go up, but I can start on the cals now. Last year for B2B(cooler weather) I took in 250 cals of sports drink per hour and another 100 cals per hour of solids. I didn't plan on taking in that much solid food, but I was hungry and it was in my bento box. This year I want to have a plan that includes the solid stuff. |
| 2010-04-23 12:13 PM in reply to: #2811628 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread brown_dog_us - 2010-04-23 4:56 AM How is everybody doing on race day nutrition? I'm going to start this weekend keeping track of my cal/hr on my long bike ride. I figure as it gets hotter my H2O per hour will go up, but I can start on the cals now. Last year for B2B(cooler weather) I took in 250 cals of sports drink per hour and another 100 cals per hour of solids. I didn't plan on taking in that much solid food, but I was hungry and it was in my bento box. This year I want to have a plan that includes the solid stuff. Ive been testing Infinit for about a month now, and its working really well for me. I might need to dial a bit more calories or protein. Im not hungry during the ride, but ravenous after and dont want to be that way during the run. I recently had to quit using Gu's because they have been ruining my GI tract during long runs. I dont think I can do any solid foods during race day, as my stomach is sensitive to solids for a while after any workout more than 1.5 hrs. Clif Bars are a maybe I might try Hammer Gel, does anyone have experience with those gels that are honey based? |
| 2010-04-23 3:15 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread I don't plan out my nutrition. Eat when I'm hungry, drink when I'm thirsty In Arizona I started eating a powerbar at the turn around of the first loop (about mile 19); I ate maybe a third of it and then pressed it onto my aerobar and picked at it the rest of the ride. I took a gu while I was sitting in the penalty tent right before starting the third (final) loop and half a banana at mile 104. Liquid wise, through the entire ride I went through one bottle of gatorade and 1.5 bottles of water, just drinking when I was thirsty. I used every aid station on the run, grabbing a sponge to ring onto my neck and head, then grabbing gatorade and water. I took a GU every 45 minutes and randomly grabbed bananas or orange when I felt like it. |
| 2010-04-23 4:38 PM in reply to: #2812878 |
Elite 3658 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread Destroyer - 2010-04-23 4:15 PM ...Liquid wise, through the entire ride I went through one bottle of gatorade and 1.5 bottles of water, just drinking when I was thirsty. Wow. That's incredible. 112 miles on 2.5 bottles. You must be part Camel! That ought to help you on a hot course like Lou. I need 24 ounces an hour on the bike in hot weather. |
| 2010-04-23 6:58 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread It will be interesting to go to Lou and race in the humidity. I'll have heat since I'm training in California summer, but having grown up in Chicago I know the nastiness of humidity. Anyone want to shout out some early race goals? Right now I want to aim for Sub 10. 1hr swim, 5hr bike, 3:30 run. I know goals and predictions will shift throughout training but those are my focus times right now. Lots of work to do! |
| 2010-04-24 6:09 AM in reply to: #2453902 |
Master 1397 Granvile, Ohio Silver member | Subject: RE: Ironman Louisville : Official Thread Good morning! I've got my longest bike of the season today and a half marathon tomorrow. I'll be dodging thunder and raindrops all weekend. fun fun.  I use Infinit on the bike as well. I don't do well will solids or heavy bars . I can seem to process crackers or cookies, but those are more to keep my stomach happy rather than nutrition. I'd like to find something salty that will give me a few additional calories and break up the sweetness. So far, the little packages of cheese crackers have been the only thing that go down well. Anyone have other suggestions? Race goals? I'm shooting for 15 1/2 hours, but I'll be one happy girl to cross that line before midnight.  Hope everyone has a fun and safe training weekend! |
| 2010-04-24 7:33 AM in reply to: #2453902 |
Expert 1036 | Subject: RE: Ironman Louisville : Official Thread First IM, hoping for 13 hours. |
| 2010-04-24 3:04 PM in reply to: #2453902 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread Hopefully someone can answer my question. My training plan on Monday has me running doing some drills. It says to run 15-20 to warm up, I got that part. Then it has several drills, which I think I know what they are. What I don't understand is exactly how to do the drills. It says 50-60 yds each and then slow jog back. There are about 6 drills so seems like 600 yds and it is suppose to take 20 minutes? Do I repeat the drills until 40 total minutes? What is everyone else doing the 20 week plan doing? |
| 2010-04-25 12:42 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread You don't have to hit the 40 minutes exactly. The drills are the focus and the time is a reference. I think if you just go through the drills as listed you will end up close to 50 minutes anyway. Take them slow and focus on form like it says. You could do two sets of the high knees, butt kicks and skips if you wanted to. For the grapevine is already suggests you can do 2 sets, and that is 2 sets in each directions, so grapevine to your right, then grapevine to your left and repeat both. Drill 5 also says to repeat 2-3x and then strides will eat up the rest of the time. Start jogging and then stride at 85-90% for 20 seconds before coming back to a jog for 30sec - 1min. I would probably do about 5 of those, but you can do as many as you want, I think your plan said no more than 10 though. Llittle bit of a cool down jog to get home and you'll be good. |
| 2010-04-25 3:40 PM in reply to: #2815022 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread Destroyer - 2010-04-25 12:42 PM You don't have to hit the 40 minutes exactly. The drills are the focus and the time is a reference. I think if you just go through the drills as listed you will end up close to 50 minutes anyway. Take them slow and focus on form like it says. You could do two sets of the high knees, butt kicks and skips if you wanted to. For the grapevine is already suggests you can do 2 sets, and that is 2 sets in each directions, so grapevine to your right, then grapevine to your left and repeat both. Drill 5 also says to repeat 2-3x and then strides will eat up the rest of the time. Start jogging and then stride at 85-90% for 20 seconds before coming back to a jog for 30sec - 1min. I would probably do about 5 of those, but you can do as many as you want, I think your plan said no more than 10 though. Llittle bit of a cool down jog to get home and you'll be good. Thanks. Kind of what I figured. I figured it was more to work on form than to get in miles. |
| 2010-04-26 9:33 AM in reply to: #2813554 |
Expert 617 | Subject: RE: Ironman Louisville : Official Thread tnickerson - 2010-04-24 7:09 AM I'd like to find something salty that will give me a few additional calories and break up the sweetness. So far, the little packages of cheese crackers have been the only thing that go down well. Anyone have other suggestions? I LOVE the little packages of peanut butter crackers. I'm going to go out this week and get a bunch. I did a supported long ride last week and had some and thought they were like a little piece of heaven. Yesterday's ride was all gels and gatorade and I felt hungry and tired of all the sweet stuff and was craving those little crackers. mmmmm. (Quotes got messed up) Edited by crazyalaskian 2010-04-26 9:35 AM |
| 2010-04-27 7:53 AM in reply to: #2453902 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread So I have been starting to get a lot of lower back pain as my long rides creep up into the 3 hr range. Is anyone else experiencing stuff like tight back and cramping of back muscles? I think it might be a bad fit on the bike, but also poor core strength. Thoughts or suggestions? |
| 2010-04-27 8:11 AM in reply to: #2818969 |
Master 1432 Woodstock | Subject: RE: Ironman Louisville : Official Thread Don't know why I am so late joining this thread, but hey! I used to get more back pain from hard and long rides, then I found that it diminished quite a bit after doing more core work. Bad fit could definetly be an issue as well. The more you ride and do hill repeats etc, the more you will get used to it as well- At least that's what worked for me |
| 2010-04-27 3:05 PM in reply to: #2818969 |
Extreme Veteran 484 Glen Burnie, MD | Subject: RE: Ironman Louisville : Official Thread 15step - 2010-04-27 8:53 AM So I have been starting to get a lot of lower back pain as my long rides creep up into the 3 hr range. Is anyone else experiencing stuff like tight back and cramping of back muscles? I think it might be a bad fit on the bike, but also poor core strength. Thoughts or suggestions? Let me guess that you sit in front of a computer all day at your job? My chiro explained it very well to me - most of us sit all day long - sit at work, sit in the car, sit on the couch (if you aren't IM training) or sit on a bike. When you sit, your erector muscles (back) are working constantly and your hip flexors are contracted. At the same time, you've essentially "turned off" your abs and glutes. So the back muscles and hip flexors are tight and contracted and the abs and glutes are weak and relaxed. I don't know if it applies to you for sure - and bike fit can play a part and might help - but the way you describe it makes it sounds like your back isn't happy with the extended contraction of the erectors and if you have something like this going on where your erectors are already tight, then you would be more prone to feeling tightness over time on the bike. The solution - according to my chiro - is to stretch the tight muscles and tone the weak ones. So do stretches that stretch the back and hip flexors and NEVER do back strengthening exercises or hip flexor strengthening stuff (unbenownst to me my favorite floor workouts were doing exactly that). And do work to strengthen the abs and glutes. I've been doing this for about 4 weeks (at least the stretch and don't strengthen the back parts.. I'm getting better with doing the ab/glute work) and it's helped me a lot with hip flexor and IT pain while running (weak glutes were pulling on the IT band and hip flexor was already really tight so sitting for long periods of time was causing pain). Anywho, that's my insight... hope it helps! |
| 2010-04-27 3:33 PM in reply to: #2820582 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread dolelicious - 2010-04-27 4:05 PM 15step - 2010-04-27 8:53 AM So I have been starting to get a lot of lower back pain as my long rides creep up into the 3 hr range. Is anyone else experiencing stuff like tight back and cramping of back muscles? I think it might be a bad fit on the bike, but also poor core strength. Thoughts or suggestions? Let me guess that you sit in front of a computer all day at your job? My chiro explained it very well to me - most of us sit all day long - sit at work, sit in the car, sit on the couch (if you aren't IM training) or sit on a bike. When you sit, your erector muscles (back) are working constantly and your hip flexors are contracted. At the same time, you've essentially "turned off" your abs and glutes. So the back muscles and hip flexors are tight and contracted and the abs and glutes are weak and relaxed. I don't know if it applies to you for sure - and bike fit can play a part and might help - but the way you describe it makes it sounds like your back isn't happy with the extended contraction of the erectors and if you have something like this going on where your erectors are already tight, then you would be more prone to feeling tightness over time on the bike. The solution - according to my chiro - is to stretch the tight muscles and tone the weak ones. So do stretches that stretch the back and hip flexors and NEVER do back strengthening exercises or hip flexor strengthening stuff (unbenownst to me my favorite floor workouts were doing exactly that). And do work to strengthen the abs and glutes. I've been doing this for about 4 weeks (at least the stretch and don't strengthen the back parts.. I'm getting better with doing the ab/glute work) and it's helped me a lot with hip flexor and IT pain while running (weak glutes were pulling on the IT band and hip flexor was already really tight so sitting for long periods of time was causing pain). Anywho, that's my insight... hope it helps! You got it. I work in software development. I will have to try working on the tight ones and strengthening up the loose ones. A co worker has one of those yoga balls that he sits on all day, do you think that could at least help while I'm at the office? |
| 2010-04-27 7:25 PM in reply to: #2820666 |
Extreme Veteran 484 Glen Burnie, MD | Subject: RE: Ironman Louisville : Official Thread 15step - 2010-04-27 4:33 PM You got it. I work in software development. I will have to try working on the tight ones and strengthening up the loose ones. A co worker has one of those yoga balls that he sits on all day, do you think that could at least help while I'm at the office? Hah - I'm a code monkey myself... and have a co-worker that sits on one of those balls too! I am not sure about that. I was really tempted to get one and try it out. I'd say it's worth a shot if you can pull it off. It would certainly help with releasing some tension on the lower back and making the abs do some work. If you do get one, let me know how it goes! |
| 2010-04-27 8:54 PM in reply to: #2453902 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread I sent an email to try and find out what fluids will be available. I was told no decision has been made yet, just in case anyone was wondering. I looked at St. George and they are using plain jane gatorade on the bike and run. I would be excited if they do the same thing in louisville. Much cheaper and easier to get your hands on than Endurance or the new pro stuff. |
| 2010-04-27 10:14 PM in reply to: #2821346 |
Expert 1149 CenTex | Subject: RE: Ironman Louisville : Official Thread I'll be hoping for regular Gatorade. At Longhorn they had Endurance and it was much too sweet for me to digest. I doubt I'll use much of it as I am training w/Infinit and having success with it on long rides but it's good to know that I can use it in a pinch. As for goals, I'm shooting for 13 hours but will be happy to finish. I'm thinking 1:15 swim, 6:00 bike, 5:00 run, 0:15 combined T1/T2. I know that's only 12:30 but I'm giving myself a little buffer. At the end of the day, I just want to get in before midnight, though. |
| 2010-04-28 4:13 AM in reply to: #2821346 |
Elite 3658 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread kproudfoot - 2010-04-27 9:54 PM I sent an email to try and find out what fluids will be available. I was told no decision has been made yet, just in case anyone was wondering. I looked at St. George and they are using plain jane gatorade on the bike and run. I would be excited if they do the same thing in louisville. Much cheaper and easier to get your hands on than Endurance or the new pro stuff. Thanks for the update. It's starting to warm up here and the workouts are getting long enough to start testing the nutrition. I think I'll try Gatorade on a few rides and see how it goes. Otherwise, I'll probably start training with a feed bottle. |
| 2010-04-28 4:15 AM in reply to: #2813554 |
Elite 3658 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread tnickerson - 2010-04-24 7:09 AM Race goals? I'm shooting for 15 1/2 hours, but I'll be one happy girl to cross that line before midnight. Sub 12 hours and a sub 4 hour marathon. If I nail the bike it'll set up the mary. |
| 2010-04-28 10:30 AM in reply to: #2821681 |
Extreme Veteran 484 Glen Burnie, MD | Subject: RE: Ironman Louisville : Official Thread brown_dog_us - 2010-04-28 5:15 AM Sub 12 hours and a sub 4 hour marathon. If I nail the bike it'll set up the mary. Add me to the sub-12 list... But, it's my first IM so really my #1 goal is finish with a smile on my face  but I am also an over-achiever [as I'm willing to state that a majority of us doing IMs probably are] so, really, that can't be my only goal!I'll know how feasible that actually is after doing Eagleman half in June - last year was 5:37 and change, hoping for 5:15ish this year. |
| 2010-04-28 8:09 PM in reply to: #2453902 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread Goal #1 - Finish (will smile again eventually). Goal #2 - Finish with a smile on my face. Goal #3 - Sub 13 (My hope) Goal #4 -Somewhere close to 12hrs (My Dream) |
| 2010-04-29 6:23 AM in reply to: #2820666 |
Master 2638 | Subject: RE: Ironman Louisville : Official Thread 15step - 2010-04-27 4:33 PM A co worker has one of those yoga balls that he sits on all day, do you think that could at least help while I'm at the office? I got one recently for the very same reason. I alternate back and forth between the ball and the chair after I went too hardcore with the ball to start out and hurt my shoulder (ridiculous but true). |
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