RFP GROUP - CLOSED (Page 23)

Happy Fourth of July everyone!

I got a 1.2 mile swim in this AM- was supposed to run in a 4 mile race as well, but I have been feeling the effects of training in the heat the past couple days and decided to sit this one out.  I did a 70 mile ride Monday and a 3 mile run and 32 mile bike yesterday.  Besides hydrating, taking in electrolyte/salt tabs, and slowing down, what are other strategies for training/racing in the heat?  I get so lightheaded and nauseous after a while that I can't go the full distance I plan to for training.  And it appears I will be contending with temperatures in the upper 90s -100 for the rest of the week.  I'm wondering if the Ironman Perform isn't agreeing with me either.  I was supposed to ride for 100 miles Monday but literally could not- I am worried about not getting that long 100 miler ride in yet, but I don't want to make myself sick. 

I am getting a little stressed about IMWI...hopefully it's just the heat and I will be fine...

Jenny

Hi Team.

Just packing up to leave for Muncie. Nervous and slightly injured - wish me luck.

KC

Are you drinking enough H2O? I have now done two 70.3's in over 100 degree temps and I made sure to drink enough water.  For Branson I stopped 3 times on the bike to go to the bathroom but I felt great for the run(2:12).  In Racine last year I didn't stop at all and I really suffered on the run (2:32).

One of the reasons I stopped using Perform on the bike was because I had to drink so damn much of the stuff to get my calories + my water to avoid the upset stomach from so much Perform = Slosh Fest in my belly.

Maybe look at adding some solid nutrition with the Perform and H20 to help with the upset stomach?

Accuweather has changed the forecast now to 86 and Partly Sunny so it should be nice next Sunday at Racine.

I switched to water in my aero bottle and perform in the cage, and had a better workout the other day, so I think my key is less perform, more water, and get in some solid foods more often.  I have been using Luna bars and Bonk Breaker bars and powerbar gel blasts, which have worked great.

Jumped in Lake Michigan today at Racine- COOOOLLLLD.  Definetely need to get down there again next week to get used to cold water swimming again.

Tomorrow will be interesting- headed to Madison to ride the course- stick and one loop- on the new ride.  Then staying up for the weekend, my friend is having her bachelorette party there and we are doing a sprint triathlon as relays, then having dinner and some drinks out.  I am doing the bike portion for my team, but I am planning to hop in the water before the race and get a swim in, and run after my bike leg is done.

Jenny

Well I have just completely FAILED my first week of peak training .  Monday was my rest day and we came back from vacation on Tuesday so I missed my Tuesday workouts.  I did Wednesday but then missed my swim on Thursday since I had a show on the 4th and got home late.  i did get my bike ride in last night but then I kind of had a mini-meltdown this morning.  I didn't really get much sleep last night and when I woke up at 4:15am to do my 1 hour run and 1 hour swim I just felt completetley overwhelmed ( I probably only got about 3-4 hours of sleep).  I decided to push the run to later and do the swim but I messed up the alarm and slept thru it.  So no swims at all this week!- UGH.  And now I just looked at Accuweather and it is calling for a Real Feel of 117 during my lunch break so i am kind of hesitant to run in those temps. 

Plus to add to it all it is our 10 year wedding anniversary today so I want to be somewhat alert at dinner tonight haha... I think my busy lifestyle is really starting catch up after 21 weeks and I am trying to hold it all together.  I have found myself having these mini-breakdowns almost on the verge of just bawling like a littel kid haha.  Hopefully I can hold it together for  few more weeks!

Heat sucks.  Did 65 miles at 19 plus last Saturday.  I have another organized ride tomorrow.  Forecast is 100.  Planning to go early and go hard to get done.  SUCKS. 

The Garmin 910XT is working great.  Really like it.  I've used it on the bike, run and open water swim.  Really good feedback. So far reliable.

I'm clicking on the workouts despite the heat.  Doing a lot on the computrainer but also outdoors to acclimate.  I have an Oly in a week.  It will not be wetsuit legal.   All good.

The new bike is awesome.  I took second at the Tuesday night Time Trials with 21.2 mph for 25 miles.  Temp was well over 90 with a long headwind so the conditions sucked too. Then I ran 30 mins.  Got up the next day July 4 and ran 5 miles at a ok pace in a run with 700 other people.  It was already 90. 

Hope everyone is well.  Life is sweet.  

Tim-

 Don't worry, I think everyone has those phases in training, I know I have.  Just shake it off, move on, and regroup.  RFP, right??  I have had that feeling with running since the hip injury.  It will come together.

Yesterday was BRUTAL.  We rode 70 miles of the IMWI course in 105 degree heat.  Stopped 5 times and took it nice and slow, was out there all day.  I felt bad about not getting 100 miles in yet on the bike, but made up for it yesterday in terms of time on the saddle.  Took the new bike out- I named her on the ride- Queen Henrietta.  I need to adjust my seat position, but overall love the bike!

Today we did the Pardeeville Tri as three relay teams for my friend Anna's bachelorette party- I biked and averaged 19 mph.  Felt good after the loooong ride yesterday.  No time really to squeeze in a run or swim, so I will be doing a longer run tomorrow. Racine is a week from tomorrow.

KC- Good luck at your race this weekend!  Stay hydrated and race smart!

Jenny

If the bike fitness isn't there I would focus on that first before you start changing cassettes - unless you have some crazy gearing.  What gearing do you currently have?

I wouldn't worry about your speed.  Are you using your HR or power meter on the ride.  Especially if it is a hilly course it is just so hard to gauge your effort just using speed. Just the think the next 30 miler will be much easier as you get your bike fitness back!!  

Thanks Jenny - I felt a little better after my long run yesterday morning.  I am getting ready to get another 4 hour ride in today so I think I will back mentally today.  Plus I was reading my plan wrong - my 5 week intensive build for the race starts after Racine so I just have to re-focus and get'er done.

Nice work on riding the course in that heat! I wouldn't worry about the whole "100 mile" thing yet.  My plan only calls for a 5-1/2 hour ride as my longest so i am not sure if I will hit it also but I might just do it once to get that mental block off my checklist.  You still have plenty of time to get it in.

How is the hip feeling?

Hey Team.

Home from Muncie - safe and sound. Thanks for all the well wishes from all of you. As you may know by now, the Muncie 70.3 was shortened due to incredible heat. I am still dissapointed but I am moving on. I am tired and will post more later but for now - I am very pleased with my result. My ankle is still not 100% but my run time in the heat was very good for me and the conditions I think.

Here you go team and again, thanks for the support. I would also like some suggestions on how to approach my last month of training before NYC since I will not have the confidence of having finished a 70.3 behind me. I can tell you this though, even though I am a slow swimmer, I am gaining confidence. The race was shortened to a 1 mile swim, 30 mile bike and a 10 km run. The vols on the course were amazing.

KC

KC - great job this weekend with the conditions.  You should know that you don't need any suggestions to help you get through IMNY - just look at your logs and see HOW MUCH YOU HAVE IMPROVED!  Are you kidding me? 21.5 MPH bike avg? 9:46/mile run?  You have come so far and this race just proves it.  Don't worry about the 70.3 distance.  Some people don't even do that distance anyway in IM training.  You are going to be fine for your IM.  Just focus on your pacing, nutrition and overall race plan and you will be an Ironman!

So I my niece was having her birthday party at my in-laws so the only way I could get my ride in on Sunday was to convince my wife that I would ride my bike to there.  I mapped it out on MapMyRide and everything was great until I hit the trails at about mile 50.  Not sure if any of you guys ride bike trails but that is the last for me.  I would rather bike down the middle of the Dan Ryan Express way in Chicago then be on a bike trail -haha.

I was doing about 17 MPH on this path as I was coming up to a busy intersection and then all of a sudden the end of the path turns into SAND! They must have had issues with people not dismounting. Well I was able to get one foot unclipped but I hit this sand and instantly wiped out.  Basically picture yourself riding as fast as you can onto a beach! I guess wiping out in sand is better than asphalt but it was kind of embarrassing.

There was also some parts on the path that it turned into crushed limestone which is great for mountain bikes but sucks for road bikes.  There were two  more close calls on that part.  Over all my 4:00 hour ride tuned into about 4:25 - more of an adventure than a training ride haha

Wow, when you are gone for a few days you miss a lot!

KC, I don't know how you can be bummed with your results from this weekend, as they were awesome!

Tim and Jennifer, sounds like your training is going well.

Coach, good job on the bike despite the heat.

Remember to stay hydrated everyone!

Training for IMKY is going well.  Nerves are really beginning to kick in as I just don't feel that I am fast enough but I know it is a mental thing.

Tim- Thanks.  The hip is getting there.  Very frustrating, but I ran just under 5 miles yesterday with my four minutes run/1 min walk, and didn't feel pain or tired, just tightness in the hip.  We will see how Racine goes this weekend.  I have an appointment with the PT again this Thursday.

After reading your post about the bike!  If you or anyone else training for IMWI is planning on riding the course, be careful.  There is a TON of construction, and there are detours (the website actually has a link to the directions for the detours).  On Garfoot Rd (right after the steep downhill after Witte Rd., the rollercoaster road) there are patches of loose gravel...so be careful!  The first couple were so bad we needed to walk our bikes, and luckily we saw it before we crashed coming off the downhill.  The others we rode but VERY slow.  Also the road by the bike shop was freshly asphalted(is that a word?) and there were little specks of asphalt everywhere.  We ended up riding the sidewalk it was so bad. 

Also, on a side note...I think we will have warm water for Racine this weekend!  I was there yesterday, it was easily in the 70s!  We have a east wind all week, so that should keep the warm water around for Sunday.  (Which is why I wasn't able to get any fishing in this week!)

KC- YOU ARE MY HERO.  Seriously.  21 mph on the bike??!?  9:46 on the run?!?  All with a bum ankle?? That is beast mode.  You will ROCK IMNY.  I was excited I averaged 19 mph on the sprint course for 15 miles.  You got this!

Krazytallchick- You will do great!  The nerves have been kicking in for me as well.  We were in Madison this weekend for a bachelorette party, and drove right past the swim start, transition, and finish area for IMWI.  I got an instant stomach ache and MAJOR butterflies in the stomach!!  And it's still 2 months away!  Have faith in your training and you will be fine!

Happy Training everyone!

Jenny

Ok, so I know I am the dork for posting this, but Crowie is racing in Racine this weekend!    This is one of the many reasons I love this sport, you get to compete with the pros on the same course!  For me, this is the equivalent of playing soccer on the same field as Hope Solo or Mia Hamm!

Being in the last wave has one advantage of being able to see the pros come out of water and into T1 - Crowie raced last year and I got this great pic:

https://plus.google.com/u/0/photos/107251508845075535003/albums/5634059985489055265/5634060391299842578?authkey=CJ6fo5_86P6ZSA

Starting to get excited for Racine - I have been so focused on Madison that it is nice to have something different to think about haha

LOVE the picture!  I was leaving transition last year as he walked in, I smiled and said hi and he said good morning to me.  Excellent way to start race day.  Thankfully he didn't see me walking around with the aero helmet on backwards pretending to be a unicorn right before then... LOL.  I also saw him on the bike course as he was coming back in and I was heading out.

Tim, way to push through on the bike!

KC, You are THE man. You are going to kill it at NYC. Given some tough conditions you totally nailed it.

We leave next Friday to volunteer at Lake Placid. I'm SO excited. My coach has me doing a loop of the bike course. I'm hoping I survive that so I can actually stand in line to sign up for '13!

Hi Team.

Tim - KTC - Jenn and Deb - thanks, your comments mean alot to me and I appreciate your support through all the crazy things we are trying to do.

Physio yesterday and today for the ankle - it is getting better but I just want it to be perfect again - hopefully soon.

Off for a 2 hour bike.

Keep the faith everyone.

KC

Ok so since my wife has stopped listening to my training talk I will post my race and nutrition plan for this weekend since you guys are probably the only ones interested anyways:

• TRANSITION CLOSES 6:30AM
• SWIM WAVE IS AT 8:17AM - LOTS OF TIME TO KILL!!

I plan to get up around 4:45 and shower and eat my three (3) Powerbars for breakfast.  I will also sip on water bottle with 1 serving of Perpetuem and also a bottle of Perform.  Don't want to over hydrate which I have a tendency to do before races.  This is going to be my plan for IMWI so hopefully it works.

We will get to transition around 6:00am and get everythign set then just get ready to chill for almost 2 hours.  This year I will remember to bring a bottle of Perform as I walk the mile to swim start from transition.

SWIM

I will take one hammer gel 10 minutes before swim wave start.  For the race I plan to get off to a good start and just get right in the middle of it all to simulate IMWI start.  Last year I was 40:29 (and really out of swim shape) so this year I am shooting for 37:00.

T1

Last year I was 5:29 but had trouble with wetsuit.  I hope to be out of transition in 4:30

BIKE

Bike course is pretty flat.  I will be trying to stay in ZONE 2 for most of the ride.  Since this is my simulation for IMWI I plan to go out easy the first 15-20 miles.  With that being said I hope to come in under 3:06:00.  Last year I was 3:08:45. For nutrition I will have a 3 hour Perpetuem bottle to sip on, aero bottle for water and to (2) Hammer flasks with Raspberry Hammer Gel.  i will take one serving of gels every 30-40 minutes.  Depending how I feel I might take a hand up of Perform on the course to just change it up a bit.

T2

Not much I can improve on but 3:30 is goal from 3:51 last year.  I will have a bottle filled with 2 hours of Perpetuem mix that I will mix with water out of T2 so hopefully that won't add much time.

RUN

This will be my first race with HR monitor for run so the plan is to stay ZONE 2 for first 9 miles then let it got from there.  Today after some hard pick up intervals I was able to keep my ZONE 2 around 10:20/mile.  I will be happy with a 2:10 to 2:15 run.  For nutrition I plan to sip the Hammer Perpetuem and take 1 gel every hour.  I will feed off the aid station later in the race.  I am going in with the intent to run as far as I can without walking but willmost likely switch to the aid station walk.

This plan would put me right over 6 hours which would be great.  We will see how it goes...

FYI - I am also going to try out the myathletelive.com tracking GPS so if you guys are bored on Sunday you can check me out in real time on the course to see how bad my plan is falling apart -haha