Ironman Florida : Official Thread (Page 22)

Red Vines are better than Twizzlers!!!

I'm feeling pretty good about the training now that I can run again.  I injured myself the day after I signed up.  Yup.  Bad luck.  And I had awful tendonitis for about 8 months.  It's finally manageable and I'm back up to 12 miles.  Swim is AWESOME!  I have done two 5K open water swim races and I'm swimming about 4 times a week for 40,000 yards per month.  Bike is going well...I have 3 centuries under my belt and although I'm not as fast as I'd like to be, I'm getting the miles in.

I'm using the Galloway method of run/walk/run this time to avoid further injury from running.  I did the swim and bike at Gulf Coast HIM this spring and the roads were nice.  The wind is not my friend.  I hope it stays away on November 5.

Good luck to everyone doing the race....we are below the 100 day mark now and I have to admit I am starting to get a bit nervous.

I have been using Hammer Nutrition's Perpetuem, Gels and Enduralytes,  also the Powerbar Ironman Perform and FRS drink mix.  I like the idea of goin at it with all only in liqued fuel form for faster digestion and a much less chance of stomach distress.

Perpetuem is dialed in to how much you need serving wise per hour based on your body weight..Same as the Gels and Enduralyte.

My wieght being 148 I use 1 scoop=135 calories per hour x6=810 calories. am planning a 6 hour 112 mile ride so I make a 6 hour bottle of this stuff - 6 scoops in a 24oz bottle and the rest water..Tastes great.  On the gels I use 6 servings=90 calories per serving or 540 calroies for the 6 hour time frame in a gel flask on the bike.  In another gel flask I put 6 servings of Enduralyte power + a small packet of FRS lowcal powered drink mix and water..This is somewhat concentrated so I chase each sip with water... I then will have 2 - 24oz bottles of Powbar Ironman Perform=210 calories per bottlex2=420 calories.  I will sip these gradually in somewhat alternating 20 minute increments through each hour and chasing with water.. Powerbar Ironman Perform maybe every 10minutes or so...

So  Perpetuem-810 calories/Gels 540 calories/Perform 420 calories, nothing much from the Enduralyte and FRS maybe 10 calories = 1770 divided by 6=295 calories per hour.. I am experimenting with upping the dose of either Perpetuem or Gels or both to bring the calories per hour up to 300 or a bit over...  I will most likely have a backup bottle in my special needs bag at the halfway point.

I tried all of this on a 100 mile ride on my trainer a weekago and ran 2 miles after and felt preety good..like I hade been recovering the entire time..The stuff digests very well too...very good stuff.

On the run I plan to just ues gels and some of them having a little protein in them. 1 to 2 per hour with water and Powerbar Ironman Perform.

Of and the FRS stuff,, if you have not tried it it's good stuff,,B1,2,3,6&12 + vitamins C&E,,really gives you a good gradual kick..

Hope this helps,

kandk

Disc always unless it's not allowed (like Kona or IMCoz)...

Here's a discussion I had on the subject back in May in the IMTX thread.  My points in blue:

Florida Training

Jeepguy, Irondg and myself are heading down Aug. 12 - 14 for some IM training.  I had mentioned this a few weeks ago, but it is confirmed that it is a go.  If anyone would like to join, our plan is to arrive friday and ride saturday and sunday.  I am sure we will fit a run, swim and cocktail or two in the plan also. 

If anyone is interested in joining let me know.

Sounds like a great plan! Definitively would love the checkout the race course and need the long ride.

Any suggestions for lodging? 

thanks

Jaime

I totally agree.  I ride HED 3s and am thinking of replacing the front wheel for IMFL but keeping the HED 3 in the back. 

We will be staying at the Sunbird condos which is right beside the start.  Should be able to get a room there reasonable.  PM me if you want my number and more info, but should be fun.

I have been using Hammer Nutrition's Perpetuem, Gels and Enduralytes,  also the Powerbar Ironman Perform and FRS drink mix.  I like the idea of goin at it with all only in liqued fuel form for faster digestion and a much less chance of stomach distress.

Perpetuem is dialed in to how much you need serving wise per hour based on your body weight..Same as the Gels and Enduralyte.

My wieght being 148 I use 1 scoop=135 calories per hour x6=810 calories. am planning a 6 hour 112 mile ride so I make a 6 hour bottle of this stuff - 6 scoops in a 24oz bottle and the rest water..Tastes great.  On the gels I use 6 servings=90 calories per serving or 540 calroies for the 6 hour time frame in a gel flask on the bike.  In another gel flask I put 6 servings of Enduralyte power + a small packet of FRS lowcal powered drink mix and water..This is somewhat concentrated so I chase each sip with water... I then will have 2 - 24oz bottles of Powbar Ironman Perform=210 calories per bottlex2=420 calories.  I will sip these gradually in somewhat alternating 20 minute increments through each hour and chasing with water.. Powerbar Ironman Perform maybe every 10minutes or so...

So  Perpetuem-810 calories/Gels 540 calories/Perform 420 calories, nothing much from the Enduralyte and FRS maybe 10 calories = 1770 divided by 6=295 calories per hour.. I am experimenting with upping the dose of either Perpetuem or Gels or both to bring the calories per hour up to 300 or a bit over...  I will most likely have a backup bottle in my special needs bag at the halfway point.

I tried all of this on a 100 mile ride on my trainer a weekago and ran 2 miles after and felt preety good..like I hade been recovering the entire time..The stuff digests very well too...very good stuff.

On the run I plan to just ues gels and some of them having a little protein in them. 1 to 2 per hour with water and Powerbar Ironman Perform.

Of and the FRS stuff,, if you have not tried it it's good stuff,,B1,2,3,6&12 + vitamins C&E,,really gives you a good gradual kick..

Hope this helps,

kandk

Not a local anyomore, but I did live there for years.  It isn't that far, but so many variables, give yourself an hour. 

Noooo.  Please.  Tell me you didn't really do 100 miles indoors.  I think I'd be ready to run two miles up the walls and across the ceiling after that.

So I'm guessing that you are mentally ready for the IMFL bike course already !

Adrian

x2  WOW!

Wait, what?  100 miles on the trainer?  I can't ride more than an hour max before I start pulling my hair out!  That is just crazy.  Good for you though!