kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 18)

But, as that same thread said, you give a fat jew a pickle and he needs a pastrami sandwich, cold slaw, cream soda and a slice of pie.  Those could definitely effect my time

question for those who have gone LONG.  What was your caloric intake on the bike portion of a Half iron or better. What should i look at for someone my size??  I was thinking about 4-500 calories an hour, with a 6-700 calorie meal and hour to hour-half prior to swim start?? then top off on the run.

i have an iron stomach, have done some tinkering during training, right now for a 2-3 hour ride i have 2 bottles of EFS with one scoop (100cal) plus one of their Vanilla shots (400cal) in each bottle. Makes for a very nice Grape or orange creamsicle taste, i was actually quite surprised on how good it tasted.

I love your honesty about your diet!!

I was going to ask something to this effect too.  I wanted to see if someone would post up their HIM nutrition plan they used successfully. 

I eat, therefore I tri

Luna moons are wicked good.  The pomegranite flavored ones.

The only thing to be careful about when you carry your own nutrition is to make sure you have a back up plan if you loose your personal stash.  You should try / be familar with the on course nutrition just in case you need to use it (just in case). 

A couple of ways to qualify:

1) Be ranked as an All American by USAT / place in the top 10 of you AG at 2010 nationals;

2) Come in the top 33% of your age group as a regional or special qualifier; or

3) Come in the top 10% of your age group at any USAT sanctioned race.

St. Anthony's was regional qualfier, so I needed to place better than 40th in W30-34, I placed 13th so I'm all good.

All sports drinks have lots of sugars (which your body needs especially when you're going longer distances).  The difference between and among the drink is the type of sugar they use and the amount of electrolytes.  Different people react/process sugars differently.  I don't do well with Heed/Hammer because of the fructose.  Part of the issue is just practicing your nutrition plan and getting used to what you're taking (and making sure that you're mixing the drink correctly). 

Also sometimes you need to take something because you need it rather than because you like the way it tastes.  I prefer GUs over Power Gels taste wise, but I take Power Gels because they have 200 mg of sodium (compared to 25 mg for GU and 125 mg for GU Roctane). 

No making fun of me:

Pre-Race

3 Hours Pre-Race - 2.5 Cups Applesauce, Banana, Scoop of Whey & Bottle of Ironman Perform

15 Min Pre-Race - Power Gel (Caff.) w/ 8 oz. Water

Race 

Bike

:40 (about 10 Min into Bike) - 1/2 Power Bar

1:10 - 1/2 Power Bar

1:40 - Power Gel (Caff.)

2:10 - Power Gel (Caff.)

2:40 - Power Gel (Caff.)

3:10 - Power Gel (Caff.)

Over the course of the bike drink 3.5 bottles of Ironman Perform (about 30 oz. per hour) and eat 1/2 Banana if possible

Run

3:20 - 5:15 - Eat 1 shot block (caff.) every 2 miles (about 1 every 15 minutes).  At each aid station try to drink 4 oz. of sports drink and grab orange slices if possible. 

Kelly - I am going with 150 calories (3 scoops) of gatorage endurance in 20 oz bottles.  I am aiming for 5-600 cals. per hour on the bike, 300 from drink 300 from food (either power bars, cliff bars or bananas).  On the run I will do a gel (roctane or power gel) every 40 mins with probably a couple bites of cliff bar as i like to have a little solid food on long runs.  I may also run with my fuel belt with 2 20oz flasks one of water, one of sports drink as I have found i am not always ready to drink at the aid stations.

I am pretty confident about my run nutrition plan, the bike is a work in progress.  My real question has to do with the clawing sweetness of Gatorade Endurance.  Do you know any good palate cleansers, other than my bag 'o pickle idea? 

I am pretty confident about my run nutrition plan, the bike is a work in progress.  My real question has to do with the clawing sweetness of Gatorade Endurance.  Do you know any good palate cleansers, other than my bag 'o pickle idea?" 

I believe its one scoop per 8 ounces of water -- so it might get better if you're using 24 ounce bottles.  Ask Shaun about mixing bottles that are too concentrated.

If I were you I would test the run nutrition on a T run after a l-o-n-g bike.  At least for me, my stomach is different on a T-run than on a regualr long run.  You run nutrition is pretty "heavy" and you want to make sure your stomach can take it. 

A friend of mine (and her husband) that was on masters swim with me was went to West Point and served in the Army for 6 years with a couple of trips over to Iraq.  This is a charity she regularly fundraises for --- it sounded like a good idea and is certainly a great cause!!!  This charity helps reintegrate wounded veterans into society when they return from combat and exit the military.

Here’s Green Beret and Team RWB athlete, SFC Mark Holbert.  He was wounded in Aug 2010 in the Helmand province of Afghanistan.  He lost both his legs and sustained some injuries to his hands.  But he is on prosthetics and moving forward with his recovery.  PURE INSPIRATION!    

(SFC_Mark_Holbert_-_Team_RWB_warrior.jpg)

Oh yeh, I am doing the Wisconsin Marathon (1/2) this coming weekend, the Soldier Field 10 Miler and Elgin Fox Trox Memorial Weekend. So fundraising goes through Memorial weekend. I wouldn't usually offer, but if anyone wants to donate, let me know and I can send the link.

Shaun and i had the "bottles are too concentrated" discussion.  I'll check the dosage.

I suppose I can try the stomach on the bike/t-run this weekend.  You riding Rev3 with me or what?

All I can say is WOW.  What our military and their families give us cannot be repaid. Because of people like him, people like me can whine about their sports drink being too sweet.  PUre inspiration indeed. 

Why don't you post it here.

I would like to hit the Rev 3 course around 10:30 a.m. (I have 5.5 hours) so I'll be riding 2-ish before doing the Rev 3 course.  Then I need to get in a 50 minute T run at about 8:30 pace.

I have little league at 10:30, looking at 2 PM for riding. 

I don't generally like to push charitable stuff on people, but give it a read and if nothing else you know this organization is out there. They also participate as a team in many, many races throughout the US if you are interested.

http://www.firstgiving.com/fundraiser/carrie-matczynski/wisconsin-marathon?fge=ask

Wow, this place is hopping today!  Very cool Carrie, thanks for sharing.

Kelly (or anyone else) - question on training with HR zones.  I have my zones from the test I did Sunday, and when my plan calls for Z2 run, am I not supposed to go above Z2 at all.  Like on hills, if it goes above a little and goes back down on the flats and downhills, is that ok?  Or should I walk some parts of the hills to keep it in Z2?

Jsklarz said it best. It's people like this that allow us to complain about silly stuff. I'll donate what I can

Thank you so much for the donation!  It will go a long way to helping our veterans!