Ironman Arizona : Official Thread (Page 27)

IM AZ 2012 will be my second full IM (IM AZ 2011 was the first).  Half a dozen HIMs as well, and for those who will be running your first full IM - there is absolutely NOTHING like it.  No HIM, no marathon, no other race of shorter distance can compare (in my opinion).  When you get on the run at IM AZ, for a few hours all you will think is "I want to go LEFT", especially each time you pass the lap mark and have to keep staying right.  But on your third lap, as you run along the lake with all the bike racks to your left, you will see the split and exclaim (internally or out loud) "I am going LEFT!!"  The next quarter mile will be a complete blur until you make the final left turn into the finisher's chute and Mike Reilly completes your day with those famous words: "You are an IRONMAN!"

SIMPLY UNFORGETTABLE

I agree.  And you only have one FIRST Ironman, so enjoy it.  When you get to the finish chute, take it all in and enjoy the atmosphere.

I think I'm just going to throw in the towel with all I'm going through.

I'm going to get a lot of slack for this, but I say be careful on the fueling issue.  Having done several longer distant (HIM) races listening to all the advice about eat, eat, eat, this last weekend I decided to go with what I do in every day life and go light on food.  ??For breakfast, one bite of a MetRx bar - just one bite for pre-race fiber reasons, and 1/8 of a plain bagel.  Two bottles of water pre-race.

I took in two gels on the bike and two blocks of a gel block pack.  ?water wise - two bottles on the bike.  during run, no food, one gulp water each water stop.  I blew my previous best out of the water by 45 minutes, finishing in 5:33.   I have done one IM before, it was AZ last year and I was on a 9 minute mile pace on the run until I got sucked into the hype about the beautiful soup broth that comes out during the run after dark and I took some.  My stomach never recovered.    .....my point, don't just eat and drink a lot because everything says you should.    I agree with the assessment that it was too much water - if your stomach feels sloshy -  way too much water and don't add upset to it by eating a bunch to soak up the water.  now the port-a-pot becomes your best friend.   sometimes less is better.  how much do you eat normally in a day?  you shouldn't exceed that amount while racing in my personal experience.  

I have done one IM - AZ last year.  What I remember most is seeing the 100 mile mark on the bike and saying to Patrick -- the guy who happened to be next to me right then, "100 miles Patrick!  we are almost done!!," then when I got on the run, my brain said, "26 miles left - that's it!!"  of course, that same brain could not make out the math of how many times I needed to run the loop to make 26 and was thinking we were only doing 18 and I couldn't understand why.  I did not, in anyway, hear anyone say, 'you are an Ironman'.  ...but the people at the airport on my return with signs - now that was amazing. 

Mike said something to the same effect in the race dinner.  He says he sees people who struggle for 12,13, up to 17 hours and then SPRINT through the crowd at the finishing chute.  I guess it's to "look" strong or the adrenilin rush.  But he said savor it.

So that's exactly what I did... Ran to the start, then jogged/walked, gave people hi fives, looked around even walked backwards to see what it looked like from that angle.  I soaked it in.  What's another 30 seconds after 12+ hours?

OH, as for the going "left" that after the third lap?  That joy is better than the dispair of going RIGHT for the third lap, but just barely.  That was the lowest moment of the race for me, and it's the moment I fear the most this year.  Of COURSE I will make the "right" decision, but I almost cried out in anguish when I had to do it.  I KNOW I let out a string of profanities (to myself) when I went out for lap 3.

Thanks for sharing your race report and experience.  This will be my 2nd Full IM (IMFL 2011).  A few things struck me when reading about your nutrition.  1) there were many different elements (food items) 2) there did not seem to be a predetermined pattern, 3) water seemed to be lacking in terms of volume and consistent intake.

Disclaimer:  I am not a coach and do not consider myself to be an expert.

However, I was professionally coached on nutrition going in to IMFL and will share the general program with you for what it is worth.

A) Set a routine, beginning with the bike. 

B) Practice the routine leading up to the full distance and tweak as necessary, but keep a basic routine that yo can follow.

For me, the routice was simple:

1) Hydrate consistently every 15 minutes, set a watch or Garmin alert to keep you on track. 

2) Rotate between water with solids (gel or bar), and sports drink.  Try to get used to drinking what will be provided on the course.

3) Here is an example that explains the "rotation."  Start with water and a gel as you exit T1.  Continue with water at 15 minute alert.  Switch to sports drink at 30 and 45.  Back to water and gel/block at 1 hour, water at 1:15, back to sports drink at 1:30/1:45, and so forth.

4) Lay it out on paper, work out the math for caloric intake to make sure it works for you.  Important (for me): Balance water with the gels/sports drink.  I try to aim for 50% water and 50% sports drink.  Otherwise, too much in terms of electrolyte concentration. 

5) I have never felt a need to take in protein during a race.  Everyone is different but it is a wild card for me.  Sometimes it has worked and sometimes it doesn't.  The bad definitely outweighs the good.

If you stick with a basic predetrmined plan you can commit this to memory and shift the mental aspect to the race and away from nutrition.

Happy to elaborate or share more if you have questions.  It was a good plan for me and I will use it again for IMAZ.

Go get 'em,

RH

Before throwing in the towel try taking a break from training completely.  Use the time to work on things other than training and see if things start working out for the better.

I can't add anything more than what all the other people have said...

BUT, that's EXACTLY why I personally don't do HIM's as IM tune up races.  I did one before my first IM and all it did was shake the confidence.  I was hurting so bad and it was on the same course as the IM (half the loops, of course) and I just got sick to my stomach of thinking I would be out there twice as long or if I had to go out for ANOTHER run loop when I was so glad to be done.  They way I felt, there was no way I could do a full

For the next month or two, I had serious doubts I could even do it.  Ended up having a good race because I learned to be VERY aware of pacing.  So I guess the lesson WAS learned in the HIM, but it was a hard one to learn.

I'm no vet, but could you place a thermos of something hot in your transition bag?  Some hot spiced cider or hot lemon flavored drink might be nice to warm up and take the chill off.

Yea im considering this,

Last year, changed OUTSIDE the tent because it was too crowded and just got on the bike.  I may have been chilly for a bit putting on my compression socks and shoes and such, but not enough to remember it as being a problem.  I might go back to my RR and see if I mentioned it, but I don't think it was an issue.

So, how screwed am I?

I had to resort to a beginner plan to survive the training this time around.  I had a bad July and the time I missed prior was from swims.  That doesn't worry much since that's my strength.  My paces are slow, but the time in the saddle and on my feet doesn't feel bad.

My goal is just to finish with a smile...  No land speed records.  Do I have a shot?

The money is spent already so why not take the next few weeks to REALLY try to hit every workout the best you can and then see how you feel in a month?

I say dont throw in the towel, the whole point of Ironman is to really get to know who you are and deal with all the challenges the journey brings. Sooo you havent had the greatest training camp, doesnt mean there isnt time to get ready and give it a go.  I think keep plugging away......because as the previous post said the money has been spent why not give it a go....you may surprise yourself.

No man (or woman) left behind, we all have to make it to the start line..................so suck it up (just joking)  but seriously : )

Thanks for your comments.  I truly think I was underhydrated starting the run.  I didn't drink my normal 24 oz of water with my concentrated Infinit bottles like I normally do.  This meant I had 48 oz of concentrated carbs/electrolytes, plus two gels, sitting in my stomach.  Some research showed that my body would then divert water to my gut to try to process this, which further dehydrated me and accounts for the sloshy stomach later into the run.  Coupled with the heat and excessive peeing (for some reason), I became very dehydrated and probably a little bonky (since I took little in on the run as well).  Good lessons to be learned here.

I agree with you on the water Energy Drink Mixture.  Do you try to do 16 or 24 ounces of water and Energy Drink Per Hour.  Meaning 32 or 48 ounces of fluid per hour?

I am starting to try Hammer Perpetuem as well to see how It makes my stomach feel but I'm far from committed to it. 

I guess my concern is both bladder and logistics related. 

to take in equal parts gatorade and water and get to a reasonable calorie intake (250 - 300 per hour) you would need one energy gel at 100 calories per hour and one 24 ounce gatorade at 160 calories, (260 total calories which is about right for me at 160 lbs) along with another 24 ounces of water where would you store it all or do you end up using the fluids on the course?  I have slots for three 24 ounce bottles on my bike (times two with the special needs bag) thats 6 24 oz bottles when you would need 12 bottles (assuming a 6 hour ride)

even if these numbers aren't consistent for everybody I see no combination of fast speed and low body weight that would work for this.  Not that I'm questioning you I just don't see the answer outside of taking fluid at the stops