Ironman Florida : Official Thread (Page 23)

DanielG - 2011-08-07 7:55 PM God I'm tired. Just a comment/gripe

Man i'm tired too. Going into week 12 and thank goodness its a recovery week. Just did a 3:30 bike and got the longest distance i've ever been. 61 miles! i know thats not as far as most of you have been but i'm slow and a beginner at this distance. Had a close call while on the ride and THANK GOD someone was looking out for me. Riding with three other people and one guy was to close to my back wheel, rubbed it and then he went down and hard. Was able to stay on my bike. He hit so hard that his helmet cracked in 3 places. i would have killed him if he caused me an injury!!! So far have felt great and no health problems except a few Gi issues on the run.

DanielG - 2011-08-08 10:00 AM

sk2a2005 - 2011-08-08 10:57 AM

DanielG - 2011-08-07 7:55 PM God I'm tired. Just a comment/gripe

Man I'm tired too. Going into week 12 and thank goodness its a recovery week. Just did a 3:30 bike and got the longest distance i've ever been. 61 miles! i know thats not as far as most of you have been but i'm slow and a beginner at this distance. Had a close call while on the ride and THANK GOD someone was looking out for me. Riding with three other people and one guy was to close to my back wheel, rubbed it and then he went down and hard. Was able to stay on my bike. He hit so hard that his helmet cracked in 3 places. i would have killed him if he caused me an injury!!! So far have felt great and no health problems except a few Gi issues on the run.

This week's a bike heavy week for me. Zombie week

I just came off a recovery week and I'm still tired.  But recovery is all relative.   Long bike was still 53 miles and the run was 80 minutes followed by an OWS.  Mid week stuff was a little easier this week though.  This week we ramp up the mileage again.  I'm tired just thinking about it

Sorry to hear about the near miss for you and the not so near miss for your riding buddy.  At the beginning of every group ride our coach reminds us that we do not need to be so close to each other.  You can get a draft from a lot further away than we think.  Besides, we shouldn't be drafting anyways   Of course sometimes that is the only way I can stay up with some of my peeps. 

enjoy,

Duane

Its just so hilly here in central SC and I want to aclimate my body, mind and spirit to the consistancy of flat terrain cycling.  I can stay in the high gears, higher speed and a consistant cadence on the trainer.. I will get out on the road from time to time..

I just rode 112 on the trainer last Saturday after an hour swim (on my Totalgym) and followed the ride with a 2mile ride in the furnace here (SC August heat).  Yes , I said a Totalgym,,I do a lot of my swim training on it.. Very effective!!,simulate the entire swim routine other than the natural movement of the legs but can really target the technique very well on this machine.  I used it all winter actually from September to May and my fist open water swim this year I swam 2 miles with ease...I totally endose the totalgym for dry land swim training.

My head is shaved,, countless miles on a bike on a trainer is good for the mind in that you can lock into a pace for a long long period of time without distraction..Very effective both mentally and physically for a course like IMFL.

Quick question.... I'm not signed up for this year, but am planning on signing up for 2012.  I know volunteering is the surest way to get a spot, but I cannot be in PCB for this year's race.  I've heard this race sells out in about 30 minutes.  Is that still true?  Am I rolling the dice too much, or do y'all think there is a pretty good chance I'll get in without volunteering?

Thanks

Most definitely have to have the Television with something interesting to view..I have been doing almost all my cycling on the trainer and did many rides while watching the Tour DeFrance..That was fun,,really kept me going..

and yes football season is going to make it much better...I will only ride on the road occasionally on a weekend leading up into September...Most likely every weekend the end of September and all of October.

kandk - 2011-08-09 7:27 PM

	1h 00m 2855.00 yards -----
7:00 AM

Totalgym swim Estimated yardage. Fuel: 1 bagel,Ensure, coffee 30 minutes before.

	6h 02m 47s 112.00 miles 18.50 Mi/hr	Avg HR: 124 Max HR: 149
8:05 AM

Inside Ride Cadence: 84 rpms Same nutrition plan as last time only used Powerade this time instead of Powerbar Ironman Perform. Perpetuem, gels,enduralyte and FRS feedings every 20 minutes. Powerade and water whenever. Fuel: 1-6 hour bottle of Perpetuem=810 calories. 1-5 hour flask of Hammer Gel=450 calories. 2-2nd Surge Ultra Gels=180 calories. 1-6 hour flask of Enduralyte power with 1 packet of lowcal FRS powered drink mix. 60 oz's of Powerade=400 calories. 810+450+180+400=1840 divided by 6 hours = 306.6 calories per hour. 50 or so oz's of Water. I think I will dial up the hourly calorie intake by adding another gel serving (90 calories) each hour and see how that feels. Gettin tough in the 80s and managed to ovecome and got through it. At 100 Karen walks in with ice water and iced FRS drink..Talk about a real lift,,that was great... Trying to think of what I could use as a secret weapon around 80 to 100 miles in the race to pull me through. Maybe they'll have ice water on the course in the later miles. I started fumbling with the feeding times in the later miles loosing track of the 20 minute intervals and started doing it more often.. feeling like I need more but think that its more just overthinking it at that point thinking I need more but really don't.. Gettin crazy at that point,,need to keep my head together then and remind myself its all OK. When I got over 100 my legs were locked into a strong steady pace. Sorta started coming alive again and looking forward to the run or more that I wanted to get out of that saddle. Knowing it was extremely hot outside reminded me that I wouldn't be running long too so I couldnt get a true accurate mental reading of how I would get through a 26.2 miles run.. I started wondering if I was sure I took in enough food.. Hmmm so should I take in a Gel at that point? What kind? Should I go with the ones with protein in them like the Accel gels or use the ones Hammer nutrition has or should I just use the ones with carbs only? Will try a little bit of both on the next workout like this in a longer run "weather permitting". My stomach was growling a little but not bad. The run nutrition will have to be dialed in cause I don't want any bonking suprises. I have read where its best to try and take in 2 gels an hour on the run. I will be carrying a flask with 6 servings in it and maybe grab from the course beyond that point. Not sure yet.. I like the idea of carrying all my stuff.. I know I will carry my 6-8oz bottle belt but may only carry 2 or 4 bottles on it using 2 of them for gel/water mix and the other 2 for water/electrolyte fluids. Get most of the liquids on the course. Didn't have my liquid intake dialed in today like last time when I only had to get off for 2 bathroom visits..Today I had to go like 6 times,,. Total time stopping to go to the bathroom was about 15 minutes..Good stradigy for the race,,gettin off that bike like that for a quick stretch a few times really rejuvinates me. The next day I made a few minor adjustments on the bike just to feel a little change..Nothing wrong with the way it is now. I moved the seat forward about a 1/2" and leveled my aero bars. I also added another gel flask with holster on the top tube. So I now have 3 flasks on it - 2 will be for gels and 1 for Enduralyte and FRS mix. Other than that 3-24oz water bottles on the frame and the 24oz aero bottle on the aero bars.

	20m 2.00 miles 10m/Mi
2:10 PM
Equipment:	Asics Gel Phoenix - 3 Pair #1

Out and back on Old Hilton road. Run and walk in the furnace. Amazing how the legs soon adapt to running after riding like that..Keeping in mind I rode on a trainer.. The heat held me back but I know I have the legs for more. The nutriton worked well again, however I am sitting here eating a big bowl of oatmeal in my growling stomach and wondering how I would run 26.2 miles on gels,hmmm,,I'll have to stop at Mcdonalds on the course.

DUDE!  That is impressive and mind numbing at the same time. 

Wow!  A long time indoors.  Very tough to do.  I am really impressed the way you are getting your nutrition dialed in too.  I really need to work on this.  I don't have nearly the precision you have.  Actually have never measured what I have taken in during a ride. But I usually feel pretty good during my 40 min brick run.   I know, I know, I'll start this week.

For me, I just can't train inside.  Part of the joy of triathlons is the training, or at least it better be since we spend so much time doing it.  Other than weight training, I do all my training outside.  Being fortunate or unfortunate this time of the year to live in SW Florida, I can go out all year round.  We swim outside, always run outside and bike outside except for my Tuesday night trainer drills. And yea, it is humid as all get out right now. 

Having only ridden for about 18 months I still need the experience of riding outside.  I need to experience the pot holes, bad pavement, cars, being around other bikes, etc.  I need to know what it feels like at mile 80 to turn a corner and hit the wind head on then turn another corner and find out the wind is still head on Never can figure that one out. That is a vital part of my bike training just as getting the legs in shape.

I enjoy and look forward to spending all this time outside.   I would miss not going outside for the 6+ hours on a Saturday even in the heat.   If I had to ride the trainer for that long I probably wouldn't do it. If I had to do my runs on a treadmill I wouldn't do them.  If it is winter and I had too, that is a different story but I also wouldn't be doing a 112 mile ride in the off season .   

For me it is all about the journey because I spend so much time on the journey.  I need to get outside and enjoy it.  Can't say I'm smiling all the time, but for most of the ride you'll see a smile on my face.  I say hi to everyone I see on the road, wave to cars that stop for us, etc, just enjoying the ride while still cranking it out.  And yes, you and many others will probably kick my butt in the race and that is OK.  I wouldn't give up the outside training even if it knocked an hour off my time.

enjoy,

Duane

Yea I think it was actually open at least 3 hours.  I had to submit 3 times due to Active issues but didn't have a a problem.  That is once I realized that PCB is not on Eastern time.  I started an hour early.  Duh!

Quick question.  On Thursday night they have the welcome dinner and athlete briefing.  Do we need to buy tickets to the dinner?  I would assume so as they give nothing away for free

I don't see a spot on their site to buy tickets unless I bought them when I registered.

Thanks,

Duane

Google is correct.  Unless it's early in the morning there is a TON of traffic on 98 and lots of lights.  The traffic shouldn't be as bad in October.  I live by the mid bay bridge and I think the fastest I've ever made it is 50' and that was race morning at 3:30am!

And a Dunkin Donuts coffee on the way...mmmm....Dunkin Donuts coffee.....

does this run course have visible mile markers at every mile (i've read about the pitchblack park)

I can appreciate the long hours indoors, but here in Texas it is because of the heat... we are over 55 days of 100+ temps this summer.

I did my first half-marathon on the treadmill at the gym, and I am a slow runner. The worst part of it was that the treadmills are right at the front of the room, so if you ARE inclined to look at the TVs, you have to give yourself whiplash basically... that being said, I pretty well zoned out on the surroundings because I was working on the nutrition for the run plan (although there WERE a couple women who looked more than once at the time and distance on my run - I am sure they thought I was nuts!)

And the training goes on... stay safe, stay hydrated AND get the salt/electrolytes.