left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 185)

Mav-Glad to see things are starting to look up for you!!!

Somebody was asking about nutrition on the run and I when I was training for my marathons and half I was running 17-19 miles without any during the run. I would take a gel and/or bananna before the run. I will say though I would take a gel every 45min or so during my races.

I did get to do two swim workouts this week and they went well. I could do more and slightly faster.
I got my 30min. run in before the rain started here in sunny so. cal. I hope I can get out and do my long day tomorrow or I will have to go to the gym and hit the exercise bike for my long bike.

I love reading all your posts and I am learning a lot.

Happy training everybody!!

Wow - busy busy busy....here are some thoughts:

Mark - pre-hydrate, pre-hydrate, pre-hydrate - that way there are no issues.

Jeff - kurt kinetic and cyclops are both good.  Neither is silent but they are not as loud as the cheap ones.  They are also more stable.  Be sure you get a block to raise your front wheel.  Otherwise your balance is off.

Mark - I eat more solid on the bike and use more gels on the run if I want something different than Infinit.  That is one of the good things with Infinit - all the calories and electrolytes you need in a drink.  Do you have a bottle you wear or carry?  Essential at these distances.  Fuel and water are CRITICAL.

Gels and Water - you should drink approximately 8 oz of water with EACH gel ingested.

Mark - infinit has single serving packs of their base formulas you can order for less money.  I have a custom formula I use that they mix up for me.  You can tweak it as you need to - for example, I am a heavy sweater and so I dial up the electrolytes (but watch the osmoality), also I have a lower flavor powder I use when I make concentrated bottles so they aren't too flavorful.  It is also not unusual to have the owner andswer the phone and consult with you.

Food and Drink - okay, after a few years of trial and error and a lot of study....you need about 250-300 (think less, not more) calories per hour.  However you get them.  You also need 18-34 ounces of liquid each hour.  Eating is the fifth discipline (and for MAV - shopping is the sixth).  Boredom can be a problem but the key is to set up a plan - then test it in training.  So here is my plan for an Ironman for fueling...by the way...for as many Ironman finishers as there are, there are that many fueling plans....

2am - up to eat breakfast - 300 calories - Cheerios, peanut butter and jelly uncrustable, a bit of a Naked smoothie and a water. You eat that early to let nature take it's course and it should all be vacated by 5 or 5:30.

4:30am - about 150 calories or so - a banana and sip on some Infinit.  The Infinit sipping continues throughout the morning until it is gone....then it is all water.  Some people pop a gel right before the swim - I never have but if you do - be sure to add 8 oz of water.

Once on the bike - first 20-30 minutes - nothing but water - trying to settle the stomach from the sloshing and unsettling of the swim.  Then it is Infinit - I use 2x concentrate bottles (4 scoops, lower flavor mix) be sure to drink at least as much water to dilute the Infinit to normal strength.  Every aid station (approx every 40 minutes or so) you should grab a water bottle at the front of the aid station - slam a drink - fill your aero bottle then drop this bottle ---- get another bottle - slam another drink as needed, be sure aero is full and trash this bottle at the final trash drop.  Some races are hot and you need more water but really be careful in the cool ones - you must drink and eat.  Mark your 2 hour Infinit bottle and be sure you are half way through in one hour.  Finished in two and go to your second bottle (we will cover all this later too).  When you stop to pee or stretch you will refill bottle one with powder you are carrying).  Here is the critical thing - IT IS MUCH EASIER TO EAT ON THE BIKE THAN ON THE RUN - YOU CANNOT MISS CALORIES HERE.  You must eat (or drink the calories).  I also carry an uncrustable for something different and I tape a couple of gels on the bike (apple cinnamon Hammer gel - like apple pie) for variety.  I use fruit punch Infinit on the bike.

Run - I move to orange Infinit.  Here is where you gotta force yourself through the calories.  At some point you are going to not want to eat.  You must.  If you can't do the Infinit or the gel anymore, you gotta eat at the buffet called an aid station.  Careful here.  There are a billion calories at every aid station - think - oranges, bananas, cookies, pretzels, chicken broth (after dark), Perform, and various and other items.  How many pretzels (the little ones) make up a 100 calories?  Don't overeat.  If you do, re-setting your stomach is the only way (think finger down the throat) - this is not fun after the day you have had.  On the run, I personally take in fewer calories.  If you have properly fueled on the bike - taking in half the calories you think you need on the run will not hurt you.  Too many calories will.

After race - you will not remember the first two pieces of pizza you eat but you will remember who greets you at the finish line.....forever.

Fit - aim at the 250 calorie level and see how you feel.  Whey screws with my stomach....can't do it working out...

I agree with Mav - Endurolytes are a rip off - I used to use them now I use Miracle Salt.

Jeff - good job on the swim....keep working....or relaxing and I promise it will work.

Graham - keep working on the swim....we are here when you have time....well some folks are - I am almost as non-existent as you.

FINISH LINES - I got Amy's finish line and mine from the half marathon yesterday BUT has anyone else crossed a finish line in 2011?  For you new folks, we track finish lines as a team....you get one....it goes on page one....keep me posted.

Rick - while they do clip in, they are clip less.  They are named after the old cages (originally called clips).  At least that is what I am told.

Gary - check your PMs.

After race - you will not remember the first two pieces of pizza you eat but you will remember who greets you at the finish line.....forever.

 

^^^^^^ This was written by Bryan.....and I can tell you...I WILL NEVER FORGET HIM BEING AT THE FINISHLINE FOR ME AT IMAZ!!!!!

Anyone want some inspiration?

http://www.youtube.com/watch?v=MTn1v5TGK_w&feature=player_embedded