Ironman Florida : Official Thread (Page 25)

I was there last weekend. the waves was pretty rough (red flag conditions) so there weren't any jellyfish. but I was able to see some stingrays darting along the bottom.

Yeah, plenty of marine life to see...all harmless, but really cool!

In terms of water clarity, it really depends on a few things. A stronger chop/surf and current would kick up some of the sand and what not from the bottom, and if it rains a lot in the week or two leading up to the race, the rainwater runoff can cloud the water significantly. But it will still almost certainly be more clear than Galveston. Have fun!

whats tthe temp like, I know its going to be cold at the start but after the swim and on the bike whats the temp usually like, does it warm up a bit, will I need a long sleeve for bike, or is it like Arizona cold at first but warms up to 70s.....im trying to finalize my gear....im thinking tri suit and gloves on bike which worked for me at IMAZ last year.....

Question for those that have done an IM before: I understand everyone is different, but how close are your training paces in comparison to actual race paces? Mostly speaking for the run as there's too many variables involved to really include the bike (speed wise atleast/ assuming the same effort). Last weekend I did a century on Saturday at a comfortable pace then ran 18 on Sunday at a comfortable/slightly above comfortable pace. Tomorrow I'm doing an 85/8 brick. Do most of you find that your training paces are held during the race? Or are you faster/slower?

The reason I ask is I've had a goal time in mind since the start that I thought was attainable. Now I'm finding my paces are quicker with less effort than I expected, and I don't want to get any false hopes FWIW I train in similar conditions to PCB

35 days

Taper Starts today after a 3 hour ride... which means I really got to watch my diet for a while.

It can be in the  upper 40s at start of bike or in the low 60s. Really depends on weather and year.

Arm warmers, vest or ziplock up your tri top, gloves are cheapest and easiest to do if it isn't to cold.

I wore toe covers, leg warmers, a jacket, and ear warmers the coldest year additionally. That year I could have sold a lot toe wamers as lots of folks commented on how cold their toes were.

Have options. Buy cheap stuff if you can find it to wear on bike and ditch  pick up in run SN.

Stretchy $1 gloves work okay as do low end garden gloves.

I've raced in 40-60 degrees many time and likely was under dressed a few times. Now my hands and toes are quite sensitive to cold in part due to the damage done by not dressing appropriate for the weather in tris.

The Ironman website has the 2013 Athlete Guide up for Florida IM. Not a whole lot said about the new swim start. But I noticed you don't have to wear your race number bib on the bike, just the run.

it's hard to make a blanket statement on pacing, but in general, you should probably plan on your 'comfortable pace' versus your 'above comfortable pace'.

the guidance i have seen and adopted (from EN) is start the run at EZ pace plus 30" for the first 6 miles, then EZ pace through mile 20, then you can start 'racing' if you have anything left. If it's hot, go even slower. The back half of the IM run is littered with walkers who went out too fast.

And it's easy to start running too fast with the crowd and all the hoopla. I remember coming out of T2 feeling like a rock star running a 5k and i heard Mike Reilly say, "whoah big fellah, you have 26 miles to go, you may want to slow it down a bit"...haha...that's what i needed to hear and i promptly put on the brakes.

I understand what you're saying. It's pretty person-dependent. I've ran standalone marathons but it's been a year since my last and I've improved my fitness quite a bit. I'm shooting for my last standalone time+25 minutes. Definitely would rather be able to push the second half of the run rather than run out of gas after the first half.

Based on what I've had to train in the last few months I doubt it'll be "hot"

33 days-lets do this thing already

I just took a look at your logs. looks like you are a very strong runner. nice! so, i'm sure you've heard it before many times, but for good runners like you it really comes down to NOT OVER COOKING THE BIKE and nailing your nutrition so you can run to your potential. but, if you are feeling good in these long bricks then i'd say you are on your way to doing great. keep that bike mellow so you can run to your potential and really kick some butt and crush your goal time.

Yeah my plan is to just get to the run. Not the fastest but admittedly it's my strength. Does anybody here skip special needs? I'm using Infinit for my bike nutrition and can carry everything I need in 2 bottles and rotate water at the aid stations. I plan to have an emergency bottle in SN just in case but what else should I consider putting in there? Also I plan to live on GU for the run, it sounds gross but better than carrying my own (I've trained with GU also). Other than possibly a long sleeve shirt is there anything I should have in run SN? Socks maybe? Pretty much what pointers would you share with a first timer?

A couple pointers based on what you just mentioned:
1. I squeezed a fair amount of Chamois Buttr into a ziplock back and put that into my bike special needs bag...and even if you don't feel like you "need" it, it still feels nice. And don't worry about being modest...there is so much activity at bike SN that nobody will notice.

2. Be prepared for miles 70-90. These were the longest 20 miles of my life last year. It was warming up and there are a few false flats that slow you down a bit on Hwy 20. Plus, the course is starting to thin out a bit at this point, so there aren't as many people to "ride with."

3. Don't limit yourself to just Gu on the run. The aid stations are an absolute buffet...eat (a little of) whatever looks good, which will probably vary from one station to the next. I'm a subscriber to "nothing new on race day," but a few grapes here and a couple pretzels there are more delicious than you can imagine after an entire day of Gu and Infinit.

4. When someone offers you the broth, TAKE THE BROTH! Especially on the second lap of the run. You just have to trust me on this one.

toe covers.....great idea, do you know where I can get a cheap pair?

I skipped the SN last year at IMAZ, only because I felt good, i used perform and gu chomps I carried but made sure to take something or everything at the aid stations after mile 8. by mile 18 they could of gave me dirt and I would thought it was heaven...haha. as it was stated have a plan but dont feel you cant change it up a bit, plus with the weather you may need more than what you have on you.

I've done a lot of my long rides solo so I'm used to being alone (actually all but 1 ride was solo). Don't they only serve broth on the run after dark? I'm hoping to be finishing around dark, but anything could happen.

How'd everybody's September go? Mine was my biggest month ever (with the exception of running build ups for marathons)

Swim: 9h 06m 01s - 29050 Yd
Bike: 29h 55m 28s - 576.22 Mi
Run: 18h 13m 30s - 137.82 M

Edited by rjrankin83 2013-09-30 9:49 AM

GREAT questions!!! I am slow but I am smart and this is my 7th time racing at IMFL1-Temps. The water will probably be in the low 70s2-The AIR can be almost anything. My first time there in 2006 it was 31 degrees on the beach race morning but 71 in the water. Last year it was pretty hot but I would say its more like to be colder than warmer so be prepared for that. 3-Jellyfish. Seriously don't worry about them. Between all the races I have done there and practice swim etc I have probably swum the course 20 times and can count the number of jellfish I have seen on one hand. Don't weat this4-Bike SN. I put a spare tube and CO2 cartridge, a can of tire inflator (You can get them at walmart for $5...a fix a flat thing) and maybe some extra food if I might need it just in case. I usually don't stop tho. 5-Tri shorts bike shorts...do what makes you happy. I am not a fan of bike shorts and I have worn tri shorts all day for all my races. 6-The water is VERY clear and pretty7-You will not over heat in a wetsuit with sleeves. Just stop worrying about it.Other suggestions1-Get tinted swim goggles. When you come across the top of the swim course the sun will be directly in your face and if you do not have tinted/mirrored goggles you will be blinded2-Put some Tums in your bento box and have some for the run too. Even if you don't use them you can give them away and help a fellow racer3-Do the practice swims esp if you are nervous about the ocean. We usually have a big BT meet up thursday and friday4-Bring lots of layers for the bike and the run. Its way more liekly to be colder rather than warmer. 5-Put something in your run SN bag to look forward too. Gives you something to think about the first 1/2 of the marathon. 6-If you are a late finisher (like me) get a light for your hat. It is super super dark in the state park after dark and navigating it with nothing but the light of a glow stick is NO FUN. You can thank me later7-If you will be on the run course late with me also put something long sleeved in your run SN bag and maybe even a wind breaker and or gloves. 8-Start stalking walmart and marshalls for throw away gear. You can pick up a windbreaker tto throw off the bike and or run for under $10

NO they have water, coke, broth and sports drink all night. Also cookies, prettzels, grapes oranges banans, gu, sports bars and chomps. If you can't find something to eat on the run you are in trouble.

Sorry my other post is all squased the BT editor is misbehaving!!

I finished just after dark last year and although I'm not totally sure when they started serving it, the first time I had it was at the aid station around mile 15 or so. Just be careful...that first cup was pretty hot. I don't know why...none of the others were.

X2 - these are all 100% right on based on my experience last year. The chicken broth was fantastic and he's right, take the broth. I'm a firm believer in the broth - in fact, I now have a mug of chicken broth each night for dinner for 2-3 days before big races to boost my stores of electrolytes/salt, and did it last year before IMFL. I think it definitely helps.

And in terms of what they have on the run course buffet...I was all pretzels, grapes and broth for the entire second lap. They have cookies, bars, gels, and other stuff, but my stomach wasn't cooperating, so I ate/drank what I could handle. So, my lesson learned was, expect that your nutrition plan will completely fall apart (which mine did) and you will need to 'create' a new one on the fly (which our of necessity, I did). And if this happens to you, it'll take an aid station or two to figure out what your stomach can handle, but once you figure it out, stick with that new plan.

As for run SN...I also had a hat (i didn't wear a visor or hat for the first leg), extra "down under" lubricant in a ziplock just in case, a long-sleeved and short-sleeved shirt (I chose my short sleeved shirt), dry socks and more nutrition products. If the weather looks like it might be cold, then perhaps some run gloves would be a good idea.

And other first timer advice...enjoy the day, enjoy the experience and enjoy every second of your time in PCB. Regardless of how hard you trained or planned, something on race day will go weird for you...so, don't panic, try to take things in stride and trust your training. And once your cross that finish line, you'll never be the same afterwards and it's awesome!

Everything said here is excellent input and advice. Just one thing and it might be just me but.... I carried some on the fly "Chamois Butter", I used it on the run and WOW... not much fun for a few miles, maybe it was just me. I use it once (liberally) then there is no follow up.

Thanks for the advice. Good luck at the ACT in a couple weeks. It was my first (and only) half with a cancelled swim last year. Hopefully better luck this year for you. It's a flat course and last year the run had a couple miles of hard packed trail (I liked it some didn't). If I can get off work I plan to be up there volunteering. I live 3 miles from the start and would love to race, but coach said no

Edited by Socks 2013-09-30 7:09 PM

My September totals:

Swim: 10h 47m 24s - 34615.6 Yd

Bike: 26h 31m 01s - 507.71 Mi

Run: 18h 09m 36s - 126.38 Mi

Edited by Dixbry 2013-10-01 5:57 AM

Adios September!

*Swim: 9h 24m 52s - 28086 Yd
*Bike: 31h 35m 15s - 585.17 Mi
*Run: 15h 34m 38s - 103.51 Mi

Stay healthy in October, everyone!