Fred D Mentor Group - Part II (Page 22)

Sounds like a good game plan. I'm more impressed by that you have the prescience and maturity to actually follow it (I wouldn't, I'm an idiot about doing the wise thing regarding rehab/recovery).

x2. I'm really happy for you, and the race will be a celebration in many ways.

Exactly what I did this year at IMLP with zero complaints.

I will be absolutely making it up as I go on the run.  I'm probably jinxing myself but to date, there is no food, solid or liquid that I have consumed while training that has caused me any grief.  Most of my training has been with honey stinger stuff - gels, waffles and chews so I should be good there.  Only thing I've never tried is flat coke....

Controlling pace and effort on the bike will be key for me as well.  I'll be getting out of the water near the front (assuming things work out) and I'm going to have to not get sucked into the train of uber bikers that is sure to go flying by me.  That means you Fred.  If (when) you pass me and see me sticking around, tell me to smarten the eff up!  

Huh??? - What is all this "bike pacing" nonsense you guys are talking about??? This is the wrong group for that. Haven't you been listening to ANY of the advice Rudy has given you???? 

OK - have you gotten bib numbers yet? All of the sudden I am getting excited...

55-57 mins.  My dream is that I find a pack of 6-8 swimmers that can swim 55 mins and I will tag along for the ride.  

Thanks so much. We are so very lucky - this was the best case scenario but it has still been hard.  I didn't really think I would have to face up to health challenges with my parents for a while yet.  It was really bittersweet at my sister's wedding last weekend - after a while my mom was way too hot in her wig so she was dancing around with a fascinator on hairband over her bald head.  She loves good times and good laughs - no matter what.

Yep - i am bib 2023. 

And I definitely won't be anywhere near Arend or Fred on the swim start. This is what is giving me the most nerves.  It will be fine but i'll be at the back trying to stay out of the way.

The only nutritional challenges I've had is sensitive teeth which sounds dumb but the sugars in some of the on-course nutrition make it nearly impossible to eat after a few hours. Even the gels which you think could be sucked down - those Honey Stingers are too much for me.  Perform has been fine - no problem, plan to alternate between water and perform. And I am loving the Bonk Breaker bars but they are annoyingly hard to find around here.

AND LET THE SANDBAGGING BEGIN!

Now THAT'S more like it!

This is QUEBEC. You should be eating poutine on the bike. Ask for Poutine !!!

We do pass by at least a couple of casse-croute on the bike. It would be easy to make a new 'aid station'

Jen - Great News!!!

Neil - The only thing consistant about my tapers for an important race is that I go easy 2 days before.  I try not to do any high intensity stuff.  Maybe a 30 minute steady swim and a 30 minute easy run, or a 60 minute Z2-3 spin?  I always try to do something the day before the race too.  Sometimes as long as a 2 hour ride with short 1-2 minute hard efforts sprinkled in there.  But that's just what works for me. 

Fred - good to see you've got your fit pretty close.  As far as nutrition, I used more than 300 cal/hr during my first HIM and was fine.  I was also fine with 200 cal/hr in my last HIM, so what that tells me is that nutrition isn't that "exact".  The main thing is to be "in the ball park" and also be flexible.  If I were you, I would have a back up plan on the bike besides perform and waffles.  Maybe a flask of gel in your SN bag?  Cliff bar, shot bloks, banana, or something else just in case you figure out perform and/or waffles aren't working for you that day.  Then on the run, just do as you said...eat whatever you feel like.  Most WTC IMs have run aid stations that are well stocked.

Wasn't planning on riding yesterday, but I did anyway.  Decided to stick to a flat loop, but the winds were kicking today.  So much so that when I had a straight tailwind, I was able to get up to 38.7 mph...on the flats!!!

20 minute test today...uggghhh