nm, just read the post on ST, sounds very, very nasty.  my teeth are chattering just thinking about the chip seal...

I don't have the pee problem, but how soon after you finish that breakfast do you head out for your run?  For me, it is a good hour or more between the time I drink something and the time I hit the trail.  Gives me time to get my coffee through the system.

47 TRACY AHRENS        3:25:39   58   32:08   52  5:16   35 1:34:33  14.6   41 2:11:56   27  2:00   60 1:11:44 11:33

Gret job Tracy

Great job - now twice as Savage as before (more Savager???)

yeah great job tracy!  and i'm sure you did a good job carrying doug's gear around for him as his hands were full with some hardware.  ;-)

 

Tony- Very nice Run.... Keep it up.  It only getting easier (and faster hopefully).

Sam- I am WAY more impressd with your finish than Tony's run... Congrats!  I know the feeling when you finally are feeling like a "triathlete."  You put all 3 disciplines together, and had a good race.  I felt the same way last weekend!  It is a great feeling!

Suzy- Cheater's never prosper except in your situation.  No punishment from this guy! 

Andy- Schweet job on the race... ANOTHER HARDWARE for the MG crew!  Awesome!

Tracy- Congrats on the race, and congrats to the hubby on 2nd in AG.  Awesome to both of you! 

Chris- 8 1/2 Miles on the track?  Wow.  I couldn't think of a harder workout mentally!  Good for you.  As far as nutrition, that is tough to say.  Everyone is a different size, different weight, sweats differently, and different temperatures during the day.  I would say that if this is what you trained with, AND IT WORKED then stay with it.  Don't fix something if it ain't broke.  That being said I will say that I think I would maybe add more before your race.  Bagel (plain bagel) w/ Peanut Butter, and a banana before you leave the house.   Also, I feel 1200+ calories seems like A LOT of calories.  BUT AGAIN this is just me.... I think for my last 1/2 I took maybe 800 calories. 

If it is really warm then you may end up needing more calories in the form of liquid (ie: Gatorade, Heed, Infinite-- What ever you take?), but stick to your plan.  You will do great!

Kim- Can't help you out for the bathroom thing.  Maybe it is just all mental!  Stop thinking about it!

Its actually 'savagesquared'

GRRRRRRRR

Hey Chris

I'm certainly no expert, but I try to take in about 100-125 calories per hour on the bike based on my training rides.  For my only HIM that was 300 calories in a little over 3 hours.  My preference would have been about 375 cals, but the gut wouldn't have it.  Unlike you and a ton of others, I don't mix sources, sticking to concentrated Perpeteum and h20 on the bike and 1 Hammer gel on the run. 

You should consider looking at a couple of the IM WI race reports.  While I know it is a full,  I think Schmize and Coredump break down calories by loop and they are both really meticulous when it comes to fueling details.   I found those reports helpful in so many ways.

Honestly, I think sometimes your gut might dictate how many calories you can take in more than anything.  One piece of advice I hear from just about everyone is stop ingesting calories 20 minutes before you get off the bike to allow your stomach to settle before the run.  Otherwise, you might be visiting the porta potty!

Suzy

Thanks for the nutrition replies.  I posted the same question in the Irondistance forum and someone told me they were taking in 250-275 per hour.  That seemed really high to me so I began to think I wasn't doing something right.  Here was my original plan:

Swim:
1 Gu before (100 cal)

Bike:
1 Cliff Bar when I get on the bike (240 cal)
1 Gu around mile 40 (100 cal)
2 bottles GE (1 scoop equals 100 cal x 2= 400 cal)

Run:
1 Gu at mile 2 (100 cal)
1 Gu at mile 8 if needed (100 cal)
GE and water

Total calories:  940-1040

Talk to me about arm warmers. Are they like capris?(wink,wink)
I tried a pair on yesterday and my wife asked why don't I just wear a long sleeve shirt. And then shook her head when I gave her my response.

If you guys get the chance, check out my question in the irondistance forum.  They are talking about double what I consume.  I weigh 180 lbs.  Here's the link:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=180886&posts=8&start=1

I have 2 sets of arm warmers.  I love them.  I think they give the benefit of long sleeves, but specifically when you start a race and it's chilly then warms up... you simply pull them down little by little until you need to take them off.  BAM, then you're sleeveless!

I bought a set of the Pearl Izumi wool ones and I love those!  Not itchy at all and it still 'wicks' sweat out away from your body.

If they are like capris then I guess I'd better go buy me some capris.

No need for words m'man...





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On the carb loading stuff - I just posted this article on Facebook yesterday:

Making Sense of Performance Gels

Below I'll provide Jeremy's Notes about the article?
"...the body can store, at most, about 22 miles' worth of carbohydrates"

"The Gatorade Sports Nutrition Advisory Board advises 30 to 60 grams of carbohydrate intake per hour during endurance exercise. This rate assumes full glycogen stores before starting, and has a competitive athlete pushing the limits of their ability in mind."

"...taking more than two gels per hour ... does not improve performance."

"...don't take more than one gel at a time. This will only slow the body's absorption of the carbohydrate."

"A gel at mile 18 is a good idea. Another at mile 22, with, say, 40 minutes to go, may also help. But a mid-pack runner who takes two or three gels at mile 22 should not expect to launch miraculously across the finish line. And with 15 minutes to go, there is no performance advantage to taking further gels."

I like the guy's face in the red jacket.l But c'mon this picture doesn't count - she's all decked out in Nike EVERYTHING.  She prolly got paid to wear those

You all know how much I hate to post pad... but I'm almost to 1k!  So I won't overkill the padding, but... well, maybe this once.

I didn't even notice that - too funny!

Please check Page 18........ http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=153634&start=341

I already claimed her back in April. Sorry about that fattyfat

So no pad posting? Really? Thats weird Jeremy. Why do you feel that way? Please respond. Could you do it over 2 posts if possible.
Thanks

It's goes against my morals to simply post pad.  Those stars under my name indicate a certain level of honor here on BT and when people abuse that honor code, it misleads others into thinking that this one individual is more intelligent about Tri than others with a lower count.


Hmpfh.  Rant over... and on that note:

1000!!!!

Now I feel like I should be respected here on BT. 

(Just kidding about all the post pad stuff)