Ironman St. George - Utah : Official Thread (Page 29)

chile7473 - 2010-04-15 10:58 PM You should do Silverman then.

furiousferret - 2010-04-15 10:57 PM

Looking at Garmin Connect, it looks somewhere around 6500, with the run around 3500.  I dunno about everyone else, but I'm looking forward to doing an Ironman that has so much elevation, it intimidates other Ironmen.  I'd put money there are people doing AZ and FL wouldn't touch this course!

Geoff_Sage - 2010-04-15 12:22 AM

Regarding neoprene accessories I recommend Blue Seventy Swim Socks and Blue Seventy Skull Cap. They provide warmth and good fit, I have worn both for races and training and will wear both for the St. George swim. Like anything make sure you practice with them before race day. Also, make sure you wear the swim socks inside your wetsuit.

bwiens - 2010-04-16 9:23 AM Have you tried ART for the ITBS? I had it last year and 2 sessions of ART really helped me out. I ended up having tightness at the top of the IT band and it caused the pain at my knee. I now stretch there often and before every run. Good luck with it.

tcovert - 2010-04-16 8:37 AM

So, looks like I'll be racing another IM injured...finally figured out the knee injury I've had since running a huge downhill on 4/4 is ITBS.  Shutting down running for now (which won't really matter at this point...I'm overtrained for the run if anything).  Won't keep me from racing, but if I can get rid of the aching, it'd be good, esp. with the hills on the SG run.  At least this isn't anything like the pulled hamstring I had for Vineman...couldn't really run at all on that injury, can with this one.

gcirongirl - 2010-04-16 12:21 PM

Ok, so someone who is good at this, please look at my plan and tell me what you think. I have done one, but was really messed up the nutrition. I have been practicing most of this stuff, but haven't put it all together until now. I am planning on doing my last long ride tomorrow with this plan. Please realize that I am slow. I will likely do a 90 min swim, 8 hour bike and 6 hour marathon.

Thoughts?

Suggestions?

Breakfast: bagel, banana and protein smoothie to sip for a while
Hours before race: sip on Perpetuem and munch on oat n honey granola bar
15 min before swim: Vanilla bean gu & water
Swim: Hopefully not too much water here
T1: EAS lite drink

On the bike: Fueling every 15 min
4 scoops of Perpetuem in a water bottle with 8 lines marked on it,
4 Vanilla bean gu
2 peanut butter chewy granola bars
Gatorade in aero bottle
plain water in 2nd water bottle
(I’m a little nervous about carrying this much fluid on the bike. Those are some big hills to carry it all up)

15 min – 1 line of Perpetuem w/water (130 cal, 1 g fat, 27 carbs, 3 pro, 115 mg sod)
30 min – gu w/water (100 cal, 0 fat, 25 carb, 0 pro, 55 mg sod)
45 min – 1 line Perpetuem w/water (130 cal, 1 g fat, 27 carbs, 3 pro, 115 mg sod)
hr – ½ granola bar (85 cal, 4.5 g fat, 9.5 g carb, 2 pro, 65 g sod)

Hourly total not including Gatorade sipped as needed(445 cal, 6.5 g fat, 88.5 carb, 8 pro, 350 mg sod)

In bike special needs bag:
Another 4 scoop bottle of Perpetuem
4 Vanilla bean gus
2 peanut butter chewy granola bar
Gatorade
Plain water bottle
Eas lite drink
Grandma’s oatmeal raisin cookies
BBQ flavored Pringles
IB profin
tissue
chapstick

T2: EAS lite drink
hard butterscotch candies
chewing gum
chapstick
IB profin

Run special needs bag:
sweatshirt(not black this time – it’s dark!)
flashlight
EAS lite drink
chewing gum
chapstick
IB profin

gcirongirl - 2010-04-16 10:21 AM Ok, so someone who is good at this, please look at my plan and tell me what you think. I have done one, but was really messed up the nutrition. I have been practicing most of this stuff, but haven't put it all together until now. I am planning on doing my last long ride tomorrow with this plan. Please realize that I am slow. I will likely do a 90 min swim, 8 hour bike and 6 hour marathon. Thoughts? Suggestions? Breakfast: bagel, banana and protein smoothie to sip for a while Hours before race: sip on Perpetuem and munch on oat n honey granola bar 15 min before swim: Vanilla bean gu & water Swim: Hopefully not too much water here T1: EAS lite drink On the bike: Fueling every 15 min 4 scoops of Perpetuem in a water bottle with 8 lines marked on it, 4 Vanilla bean gu 2 peanut butter chewy granola bars Gatorade in aero bottle plain water in 2nd water bottle (I’m a little nervous about carrying this much fluid on the bike. Those are some big hills to carry it all up) 15 min – 1 line of Perpetuem w/water (130 cal, 1 g fat, 27 carbs, 3 pro, 115 mg sod) 30 min – gu w/water (100 cal, 0 fat, 25 carb, 0 pro, 55 mg sod) 45 min – 1 line Perpetuem w/water (130 cal, 1 g fat, 27 carbs, 3 pro, 115 mg sod) hr – ½ granola bar (85 cal, 4.5 g fat, 9.5 g carb, 2 pro, 65 g sod) Hourly total not including Gatorade sipped as needed(445 cal, 6.5 g fat, 88.5 carb, 8 pro, 350 mg sod)

tcovert - 2010-04-16 9:37 AM

So, looks like I'll be racing another IM injured...finally figured out the knee injury I've had since running a huge downhill on 4/4 is ITBS.  Shutting down running for now (which won't really matter at this point...I'm overtrained for the run if anything).  Won't keep me from racing, but if I can get rid of the aching, it'd be good, esp. with the hills on the SG run.  At least this isn't anything like the pulled hamstring I had for Vineman...couldn't really run at all on that injury, can with this one.

cayrip - 2010-04-16 7:38 AM #1319 also checking in.  I am also 10 lbs shy of my goal race weight which will hurt on the hills but gravity will give me a slight advantage. 

Any big plans for a BT get-together pre or post race?

rustyspoone - 2010-04-17 8:33 AM

tcovert. ITBS? Been there done that.

I have had this problem before. The fastest fix I have found is to get those IT band straps. They looks somewhat goofey, but worked great for me. I have the Pro-Tec brand. I wore them for a couple months and have never had to wear them again. Results were immediate. Put them on and run. Some time later I have started using a foam roller to roll out my legs. This seems to help too.

http://www.rei.com/product/704435

Just saw this the other day and it looked interesting. I saved it in case I had IT problems again later.
http://runningtimes.com/Article.aspx?ArticleID=19259&PageNum=1

sportyj - 2010-04-17 10:21 AM I'm going in with ITBS as well - AWESOME (not).  KINESIO TAPE!!!  Saves my life.  The type you can purchase at sports stores is called KT Tape:

http://www.kttape.com/ 

Instructions on how to tape the IT here, I swear it helps tremendously.  I have tried a lot of other therapies and this is the most noticeable.  I will be racing with it on. 

sportyj - 2010-04-17 6:49 PM I have to warn about the strap - I wore it on a 50K and THAT ended up giving me HAMSTRING tendonitis...ugh.  Cannot win.  It caused too much friction on that big ol tendon behind your knee.  It was HORRIFIC toward the end of the race.  ITB felt great though.

My KT Tape lasts about 5 days when I put it on (including lots of swimming and showering).  Use rubbing alcohol beforehand.  Didnt think about wetsuit stripping though