Ironman Wisconsin : Official Thread (Page 23)

To the brain trust:

I have had some nutritional issues in the past (who hasn't right?). I ran IM Racine (70.3) this past weekend and felt quite good until the very end. Maybe it was high temps and humidity, but I am not confidant in my nutrition plan. Any advice?

Bike: 1 serving of perpeteum every 30 minutes with 2 endurolytes. Free water too, 30 oz total liquid per hour.
Run: 1 serving of hammer gel every 30 minutes or so with 2 endurolytes. This past race, I lost my hammer gel flask 1/3 the way through the run and drank perform at every aid station (3-4 oz every 10-15 min), 1 endurolyte every 20 min, and 3-4 ounces of water at every aid station.

I felt really empty at the end and was quite nauseated for 2-3 hours post race. I am worried that if the race were longer, I was going to be sick. I am looking for any nutrition tips for IMWI in 6-8 weeks. I have finished IMWI in 2006 with no nutrition problems and 2008 with LOTS of nausea and vomiting.

Thanks in advance!

Do you make adjustments to your nutrition based on how you're feeling, or do you make yourself ~stick to the schedule?  I've found it important to be able to adjust things based on how I'm feeling.  For a given intensity, the biggest factor seems to be weather, and it sounds like Racine was HOT.

I try to. I am working on trying to drink more water. One thing I was talking about with a buddy was simple vs. complex carbs. I lost my hammer gel and started drinking perform. Does the simple sugars in a drink like perform slow your stomach emptying down so that I couldn't get enough water absorbed?

by one serving, do you mean 260 cals? If so, then you were consuming 520 cals per hour. That is lway too much for a half. Also, hot weather further slows down gastric emptying particularly if you are not acclimated.

Rarely do people have nutritional issues because of not taking enough cals. Better to err on the side of not enough and take in cals if you run low then go over-board and feel awful for hours.

No. Sorry. I meant that I make up Perpeteum bottles so that I have 2 scoops of powder per hour. I make it up in 2 hour bottles.

Maybe I am being a bit thick here but how do you know when you don't have enough calories? I think that I am mistaking the "too many calorie feeling" for "not enough calories."

What really frustrates me is that I had no problems on my first IM, but continue to have problems with GI, probably too many calories.

thanks for you help.

I start to get a hollow feeling in my stomach when I need cals, and my mouth feels dry when I'm thirsty.  I take the approach mentioned above and err on the side of too few cals.  Also, are you sure you're not getting too many electrolytes?  That can cause problems including nausea.

Holy crap, when you say it that way, man it seems close.

How is everybody's training coming along.  My bike and swim are good.  Feeling strong on those.  I pulled my calf 2 1/2 weeks ago so I'm aquajogging now.  Hoping to get back to running in the next 7 - 10 days. 

Had a little whoa is me time after I hurt my calf, but I'm determined to fight through it and see how I do come race day.  All about getting to that start line healthy. 

How is everybody's training coming along.  My bike and swim are good.  Feeling strong on those.  I pulled my calf 2 1/2 weeks ago so I'm aquajogging now.  Hoping to get back to running in the next 7 - 10 days. 

Had a little whoa is me time after I hurt my calf, but I'm determined to fight through it and see how I do come race day.  All about getting to that start line healthy. 

How is everybody's training coming along.  My bike and swim are good.  Feeling strong on those.  I pulled my calf 2 1/2 weeks ago so I'm aquajogging now.  Hoping to get back to running in the next 7 - 10 days. 

Had a little whoa is me time after I hurt my calf, but I'm determined to fight through it and see how I do come race day.  All about getting to that start line healthy.


I did IMKY last year and that was the last real workout I did til about May. 1 (fixed a house, sold a house, built a house) I was busy. So I started 30 pounds overweight and struggled with a mile run the first night back.

Fast forward 11 weeks later and swim is slowly improving, on the bike the 100 milers are starting to feel good, and need to build on the long run.

Weight is dropping fast but obviously too little too late to have the race I would hope for,  but will give it all I got to do what I can do.

Edited by Shermbelle 2010-07-23 10:10 PM

Does anybody have any advice for how to be a spectator, particularly one with kids?  This will be my first Ironman attempt, and my wife has the dubious task of cheering me on while trying to keep two young boys happy (ages 2 and 4).  We're coming from out of town, so we have no idea what's open, where she can take them during the bike leg, etc.  Good luck to everyone.

Kevin - I found this doc online - http://www.scribd.com/doc/4864717/Ironman-Wisconsin-Spectator-Guide

You have to go through a few steps to download it.  If for some reason you can't get to it, shoot me a message and I can email it directly to you.  I think its exactly what you're looking for.

That is really cool!
I was going to do something like this for my spectators, but maybe throw in where some of the restaurants were, their hotel, etc.

Also my "little" cheerleaders are a bit older (6 and 10 yrs old) but I am making them an Ironman Photo Scavengar Hunt. Basically giving them each disposable cameras and a list of things to "find" and get photos of (things like the swim start, someone volunteering, your favorite sign, coolest bike you see, etc.). Bonus if Aunt Lisa is in any of the photos... some sort of prize if they get most of them checked off. Just something for them to do.

I'm also making goodie bags for everyone coming to watch me... those drawstring backpacks with a "Ironman Survival Kit" of sorts: maps, re-usable water bottle, snacks, sidwalk chalk, poncho, sunscreen, cowbell, etc.

Just make sure there's no confetti or party poppers in those bags.  My daughter wanted to throw confetti at my girlfriend during the bike portion.  I told her that it would probably scare her, or any cyclist around, enough to crash ... plus the stickiness of it all.  LOL!  I still crack up at the thought!

Edited by dar89 2010-07-26 3:56 PM

I just got back from IMLP and am shifting focus to IMWI now. I had an incredible weekend and a dream race day, but I have to say, the energy and overall vibe at LP just isn't the same as WI. Maybe it's because it was my first, but I really think IMWI is pretty special and am even more excited about getting there to race again. Hope everyone's training is going well. I'm nursing beat up legs for the next two weeks, then doing a three week build and back to taper!

That's awesome!  Good luck with your recovery. 

I'm heading up on August 7th to ride the course with VisionQuest.  I'm either doing 3 loops (~120 miles) or 2 loops and the out and back for 112 miles.  If anybody is interested in joining in let me know and I can get you the signup link.  It is a supported ride with aid stations at Cross Plains and SAG support. 

Three loops, OUCH!  If you want a real treat do one of those backwards and head up Garfoot and Timber Lane....FUN!  I'm doing the full course on Thursday for the first time and then adding an hour run on the course just for entertainment value.  The beauty of living in Mad town.

I'm a gluten for punishment.  If I do the out and back it would be backwards.  I'd start at Fireman's Park and ride to the swim start and back.  I think that is the weekend of my back to back century rides that my coach wants me to do.  I may be out there for round 2 on Sunday the 8th. 

You guys are making me realize how inadequate my training is.
Time is running out!
Starting to panic!
4 weeks to taper!
Holy S***

I am planning on riding the course Sunday the 8th (can't ride on saturday) - if anyone wants to do the whole course on sunday 8/8, let me know. I've done the loops a bunch of times but not the trip from Madison to Verona and would love some company. Fair warning in that my pace on the loops tends to average 16-17mph.

Can't believe its less than 50 days away!

Wow...I am feeling like a total slacker. I did have to take 5 days completely off...got my arm port removed and they didn't want me to blow my stitches and haven't been able to swim for 9 days. Hoping to get clearance to do that after my appointment today. This weekend my husband and I are doing 2 loops (our longest ride so far) then the full course the following 2 weekends. Then my BT plan doesn't have me doing a ride that long after that. Makes me nervous that it is too soon to reduce the volume, but that is what the plan says.

Doing the loop backwards is a GREAT workout. Recon is better to go the race route, but if you really want to inflict some punishment on your legs do the loop backwards, Garfoot and Timber lane will make you hurt in a good way!