Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 28)

Sometimes you have to modify training plans to fit lifestyle.  Perhaps other training can be done; intervals, hills or some other intensity.  You could up your mileage on your other rides for that week to get the total mileage per your plan. 

btw I am James I'll post my bio soon

Holy cow you guys make up for lost time during the week. Where should I start? Let me see....

What do you ride?

         I ride a P2 . I upgrade from an old school Quintana Roo,probably late 90's early 2000's model. When I was cleaning it one day I noticed cracks on the steer tube. That could have been really bad! I love the P2 and just need to dial the fit just a little more.

  What is your most favorite and least favorite discipline?

 Push comes to shove I like the bike the most and the other two disciplines about equally. I had been mostly sedentary for the last 15 years or so. When I started tri's last year it has been just really steady and noticeable improvements. That makes all the disciplines fun because whatever I train the most seems to see dramatic improvements. I hope that never ends but I know better.

 What are your triathlon goals for this year? any PR/race goals? times? if all the stars and planets align correctly, weather is perfect and all goes better than expected, what is that lofty time goal? 

 Every race last year was a PR . Seriously, I got faster at every race I did. I will be repeating a few of those same races and would hope to PR every race. I would feel as though I had a very successful season if that happened no matter what the times were. Arbitrary time goals would be sub 2.40 Oly and sub 6hr HIM. Those would be some impressive time gains from last year!

 When your race derails itself and you feel truly awful, early on in the bike is it better to push through or is it better to just call it a day and fight again another time?

Thats a tough one. For me, I only get a few races a year. If I could truly assess that I was not in physical danger. I'm gonna try to tough it out. That would be especially true of an IM as I probably will only do a few of those in my lifetime. I have read your Wisconsin report a few times It sounds brutal.

Finally,  I have been hitting some short low key runs without the garmin and seem to be slowly coming back from the post IM funk. Slowly. I have decided to opt out of my first race of the season, A half mary. I just wasn't able to get in the miles and intensity I needed . So The next order of buisness is an Oly tri in Apr. Will be back on the bike and in the pool as of 1 Feb. Hope I can stay caught up. You guys rock and roll during the week. Hope everyone has a great weekend!! 

Holy cow you guys make up for lost time during the week. Where should I start? Let me see....

What do you ride?

         I ride a P2 . I upgrade from an old school Quintana Roo,probably late 90's early 2000's model. When I was cleaning it one day I noticed cracks on the steer tube. That could have been really bad! I love the P2 and just need to dial the fit just a little more.

  What is your most favorite and least favorite discipline?

 Push comes to shove I like the bike the most and the other two disciplines about equally. I had been mostly sedentary for the last 15 years or so. When I started tri's last year it has been just really steady and noticeable improvements. That makes all the disciplines fun because whatever I train the most seems to see dramatic improvements. I hope that never ends but I know better.

 What are your triathlon goals for this year? any PR/race goals? times? if all the stars and planets align correctly, weather is perfect and all goes better than expected, what is that lofty time goal? 

 Every race last year was a PR . Seriously, I got faster at every race I did. I will be repeating a few of those same races and would hope to PR every race. I would feel as though I had a very successful season if that happened no matter what the times were. Arbitrary time goals would be sub 2.40 Oly and sub 6hr HIM. Those would be some impressive time gains from last year!

 When your race derails itself and you feel truly awful, early on in the bike is it better to push through or is it better to just call it a day and fight again another time?

Thats a tough one. For me, I only get a few races a year. If I could truly assess that I was not in physical danger. I'm gonna try to tough it out. That would be especially true of an IM as I probably will only do a few of those in my lifetime. I have read your Wisconsin report a few times It sounds brutal.

Finally,  I have been hitting some short low key runs without the garmin and seem to be slowly coming back from the post IM funk. Slowly. I have decided to opt out of my first race of the season, A half mary. I just wasn't able to get in the miles and intensity I needed . So The next order of buisness is an Oly tri in Apr. Will be back on the bike and in the pool as of 1 Feb. Hope I can stay caught up. You guys rock and roll during the week. Hope everyone has a great weekend!! 

I am sick again, 2nd weekends in a row...uggghhh

Race day nutritionfor a half. 

2 PB&J sammies a 1 scoop bottle of EFS and a bannana before the race, 2 hours or so before

on the bike i have 2 water bottles, both have 1.5 scoops of EFS powder and 2oz of EFS powershot (350cals each bottle)

On the run i will have 2 Gu's and i 4oz bottle of EFS power shot (600cals)

i will take in water and ice on the run to help keep me cool.

i keep it pretty simple, i also have an iron gut, so i usually dont hae issues taking in stuff

For my HIM -

Morning: hit up the hotel buffet (they were nice enough to have it open!) and just went for what seemed appealing - toast, peanut butter, coffee, maybe a pancake or two. Shortly before the race, a Red Bull and a Rice Krispie Treat (my two friends - both top women in the US Armed Forces Tri Team - swear by this. After a few races with them, it's become my tradition, too).

Bike: About 200 cal/hr. I brought along gels, Shot Bloks and a Honey Stinger Waffle. I've mixed them before, I know they work for me, and I realized that I liked a little variety. I had water and nuun, as well.

Run: Brought 1 package of Shot Block (200 cal). Only ate half. Grabbed oranges from aid stations. I don't like to eat when I'm running hard.

For Oly:

I shoot for 200 cal total on the bike, and 100 on the run. Water on normal days, sports drink on hot day.

Sprint:

I'll usually have a gel or something in my pocket, and I'll eat it if I feel like it. 

Race day nutrition for a HIM:

Breakfast: bagel with peanut butter and a banana.

Pre-Race: sip gatorade and then a gel 15-20 minutes before start.

Race:  Bike is 2 servings of Infinit (550 cals total) and water.  Run is 2 gels in a flask and chase with water at aid stations.

I am taking a closer look at my liquid consumption on the run and making sure I am taking in enough liquid and electrolytes.  That portion is a work in progress.

I have never had any cramping or digestive issues (knock on wood) so it seems to work well. 

Race day nutrition is a huge issue for me at the Iron distance.  I practice long runs and long rides with Larabars and Poweraid with no problems.  I can handle HIM on the same regimen and also be just fine.  At IM things fall apart.  First year my stomache felt horrible the first mile on the bike and I wasn't able to get anything down.  At about mile 75 I started to get real dizzy from only liquid calories (Infinit) finally had to start cramming bananas and deal with intense stomache cramping for the last 30 miles to stay upright.  Run was a mess until mile 14 or so when I started drinking gatorade and things slowly go better.  Year 2.  Exited the water feeling great.  Bike was feeling awesome through the second swing through Mt. Horeb.  Felt great at one mile and the next mile I started vomitting.  Could not keep anything down and basically vomitted until the next aid station at about mile 80.  Went into a porta biff and when I came out they would not let me leave.  Ambulance ride back to Madison .  Last year was another nutritional nightmare.  Finished the bike 30 minutes slower than expected and was unable to eat much of anything the last 35 miles of the bike.  Took about 10 miles on the run before I could eat anything and that was very minimal. 

One thing that makes nutrition difficult is I have a lot of problems with wheat.  That is why I eat LaraBars.  After about 6 months of endurance training with just those they become pretty unappealing.  I have never had a coach but am probably going to go with one this year due mostly to my race day nutrition meltdowns.

I ran this morning..the coldest day of winter so far..10 degrees and 2 degree wind chill with snow.  I was actually really comfortable but of course I could not find my dang baclava.  The one day of the year I need it I can't find it.  The roads are all snow packed which worked great for the yak trax.  We are supposed to get 3-6 inches more tonight...woot!

I also just booked a 10 day trip to my parents in Fort Myers, FL in April.  Have any of you had experience with renting a bike from a LBS.  They have a sweet Trek store down there that I was going to inquire about.  Just wondered if anybody had done this before?  I really do not want to be off a bike for 10 days.

For my HIM last year:

Water & peanut butter & banana sandwich in the morning...also did a Clif Bar about 45' from the swim start because our wave was so late in going off. Probably should have had the Clif Bar a little sooner than I did.

On the bike I took 1 Hammer Gel about every 45' and also consumed 1 24oz. Gatorade and water.

During the run, I took a gel once per loop for the first 3 loops and felt very good on the last loop and didn't want to have any stomach issues as I kicked to the finish.

That strategy worked very well for me, with the exception of the Clif Bar in the morning. I will probably do the same this year, but have the bar about 90' prior to the swim start or find something a little lighter as an option...if my wave is late again this year.

No rental experience, but the same Trek store just opened up a satellite store in Ft Lauderdale. The owner is awesome! He gave me the impression that he really wants to be a strong section of the Ft Lauderdale cycling community. I'm fairly confident that you'll get a good rental

Just noticed a couple of milestones for me...my last post was #400 here on BT. Not much compared to a lot of folks, but I'm the quiet type.

And, today is the 3 year anniversary of my start in the triathlon experience. Did my first tri workout (700 yd swim!) and at the time, was 20 pounds heavier than I am today. It's been a great ride so far...looking forward to more exciting milestones as this journey continues.

Good morning! 

i am so glad you brought up nutrition because this is a weak spot for me.  the transition to the iron distance and where to begin practicing,etc.

for my HIM i did a pretty usual break fast and had Gu chomps every ten mins on the bike with water.  i brought two gels on the run and i know i ate at least one. 

i know i need to have solid and practiced plan in place for IM

congrats!  it is great to stop and think about where you started and how far you havecome!

Kim,

Training plans we follow are just merely a guideline of what we need to do while juggling our day to day life activities. If I were you I'd do what James mentioned- just move a long training day (long bike ride) to a week day and the 45min to 1hr workout for the weekend you are going to be with Tina- get up early, get the w.out done before she wakes up and all is good.

thomas