Slornow's and Wannabefaster's Summer Mentor Group - CLOSED (Page 24)

Jamie/Nate-hopefully you have been working on your hydration and nutrition during long rides and runs. I try to get most of my nutrition/fluids in on the bike before the last 15-20 minutes of the ride so I don't have anything sloshing around in my stomach early in the run. You should have an idea of how many calories you need each hour on the bike . Try to be consistent in taking them in but don't overdo it. You will want to take in more fluids the hotter the day.

Pacing-you should have an idea of a a metric (HR or RPE) that you can sustain based on your long rides/runs. I find that it is easier to keep a steady HR on the bike rather than the run as there seems to be some creep upward during a long run even while maintaining the same pace. In my last HIM I felt great coming off the bike and really had to work hard to keep my pace where it needed to be. I still had some miles that were too fast and I faded over the last 2-3 miles of the run. Your run pace coming off the bike should "feel" easy and too slow. It will get harder to maintain as the run progresses and the accumulated stress of the day starts catching up with you. Pace conservatively and finish strong.

You guys have lots of quality training behind you. Race your race...don't worry about what everyone else is doing. Rely on your fitness and don't cook yourself on the bike. 13.1 miles is a long way to run/shuffle if you over do it on the bike and have nothing left in the legs.

I feel substantially better today. Much more range of motion in my knee. Pretty sure I had a mild concussion after the crash as I felt like I had a hangover Sunday and part of the day yesterday. Unfortunately, I know what a hangover feels like, although its been awhile, and thats how my head felt. Got on the bike for 45-50 minutes this afternoon and felt pretty good. May try a 30 minute run tomorrow. Not sure they would let me in the pool with all my scrapes.... 

Originally posted by WoodrowCall Randy & Jason, thanks for the info! I feel Ike I have a pretty good handle on my race plan, but I just wanted some tips from some folks who'd been there before! I'm getting nervous, this is a new distance...

My only advice is if the race is going to be hot, remember ice is your friend.  All of my HIMs have been in 100F+ temperatures and I would take two cups of ice at each aid station.  One went down the sports bra (for you maybe its pants or hat?) and the other I would suck on or rub on my neck and wrists.  It made a big difference.

you've got this.   You're such an accomplished athlete, it's going to go great.

I think you might be talking about Salt Stick.  I use those too.  Dosage definitely varies by conditions and weight.  I'm on the small side so 1 per hour in normal conditions, 2 if it is hot and humid.   Definitely test before a race.  I did a very heavy salt load in some of my longer training days and IM and it really came back to bite me on race day.  Zero whizzing the entire time caused 12lbs of weight gain and severe kidney issues.  Ended up walking the entire marathon in severe pain.   Not cool.