Ironman Florida : Official Thread (Page 23)

I like the KISS method for nutrition.  I did lake placid on nothing but perform and cliff shot blocks on the bike.  I was using all kinds of stuff on my previous long rides trying to fiqure out what I wanted to use.  This weekend I said hey, the shot blocks have worked in the past so just keep with it.  The last few miles of the bike I plan on taking a GU Roctane to get ready for the run.  Calorie wise I usually take in 250-300 calories per hour.  Of those calories 150 come from performe/gatoraid and the rest from shot blocks. 

The shot blocks come in a long narrow package of 6.  To make it very easy to deal with the night before I cut the package in half.  After I pull a pack (3 now) out of my bento box I dont put them back in, I just tuck them under my shorts leg.  I usually eat 1 per every 20 min. and sometimes I eat 2 at a time, just depends on what I need.

I also take 2 S caps per hour if it's hot or 1 per hour if it is cooler.

No training for me this afternoon (massage day) so July totals are in:

Monthly totals:

Swim: 18050.00 Yd                                                                                                                             

Bike:  419.49 Mi

Run:  79.00 Mi

Nice bike!! 

What are your/everyones thoughts on riding a disc for Florida if I have never riden one before?

I am using Powerbar Gels mixed in water.  These gels are great because they are already watery.  You have to be careful because it can get sticky if you get outside the bottle.  They have 110 Kcal per gel but 200mg sodium(no need for Salt tabs). I am using 300kcal for training but I am going to increase this to 350-400 because I get hungry.  I can fit 12 gels per bottle so I will take 2 bottles with me. 

I had a good month.  August I will dip a little because I have a HIM in the middle so I plan on tapering before and recovering after. September should see a bump from these totals.(I hope)

Monthly totals:
S:  24742.00 Yd - 8h 26m 45s
B:  0.00 Mi - 33h 40m
R:  147.50 Mi - 20h 14m 11s

Look at last years athlete guide. 

My training is picking up:

yes.  division and type are listed on the final participant list (same list that will have our bib numbers)

Building steady:

Bike 355.0 mi 

Trainer 6:15

Run 65.1 mi

Swim 21337.2 yd 

X_train  02:05 

Duane

Since I bumped up my volume I notice that I all I can think of is eating! I haven't gained any weight but I would like to lose a few pounds.  Any tricks to prevent over eating? I guess maybe I should try more protein.  This is what I had today......

1 hr bike (intervals), 6 miles run (tempo)-estimated 1300 Kcal burned

Breakfast: Mojo bar, greek yogurt, large ice coffee(cream only)

Snack: Coffee(cream)

Lunch: Salad with veggies, raisons, a 1/3 cup of turkey, 1/4 cup of cottage cheese, scoop of chicken salad

            Lunch baggie of caramel popcorn with peanuts

Snack: 3/4 cup of chocolate chip almond mix

Dinner: 2 eggs, 2 gluten free waffles(230 kcal total), 2.5 bowls of raison brain cereal with milk

             A few pieces of chocolate and few bites of kids pizza

Where can I buy Ironman Perform (drink, not powder) in Houston?

Went to sports authority, academy, gnc, but nothing

I don't like it, but want to give a last try in order to avoid carrying my own nutrition the entire race 

He's not looking for the mix, he is looking for the ready to drink bottles handed out on the course.  The only place I have ever seen them sold is at IM branded race expos. 

a couple thoughts, perhaps you've already tried...

pm kerikadi here on bt.  she works at trutri in cypress.

if that doesnt work call jonny down at tri on the run

edit... one more, forgot tj...  pm tjfry.  he owns swims shop of the sw up in the woodlands and might know.

I purchased it last year from my local GNC store.  Just wanted to try it.  Ended up getting the powder which is different.  Do not like it - switched back to Gatorade.  I take very little of the course.  On the run I'll mix water and Perform then drink it.  Otherwise I use other stuff to get my electrolytes.  i don't think I drank a whole bottle of Perform during IMFL. 

Duane

My first reaction is "not enough protein".  Try upping the protein...it will probably keep you full better.

In addition to maybe adding some protein, can you possibly snack on some fresh fruit during the day between meals?  Sliced apples, grapes, watermelon is still in season, pineapple?

Weekend training was light due to a wedding and lots of running around. But my wife finally picked the bedroom dressers we have been looking for, so at least we done shopping for 1 thing 

Question for those who have competed in the IMFL or any IM really. I know that tri shorts are made to be worn all day, but I was thinking of switching into a pair of running shorts after the bike to put on a fresh pair of shorts. 1) Does anyone do this 2) Is there a decent location to do it, or 3) just rock out the tri shorts?

Thanks in advance! I don't mind wearing them, but just thinking how putting on "fresh" clothes will feel mentally during this long day.

1- Yes people do this

2-At IMFL transition is inside so if you choose to do this you can

3-I usually reccomend against wardrobe changes but if you run in running shorts you certainly can do that and its WAY easier to change shorts after the bike than trying to get tight tri clothes on after the swim when you are wet.  Plus T2 is way less chaotic than T1

4-  Mostly you are going to SO HAPPY to be off the bike changing your shorts will be a distant second.  Usually I feel icky from a sweat/sports drink bath from it splashing on you for 112 miles/dirt standpoint.  I put some of those hand wipes and a face cloth in my T2 pag so I can wipe off the outer layer of grime.  Feels wonderful.  Certainly putting a pair of running shorts in your T2 big is not a big deal and won't take up any space and you can make a game day decision if you want.