Ironman Coeur d'Alene : Official Thread (Page 30)

I love peanut butter and honey, but where in the world do I stick all of those sandwhiches?  I am only doing 16.5mph on the bike course this year, and hope somehow over the next two months to get back to those 18.5mph days.

You really only want to intake about 250-300 calories per hour at most because your body won't be able to handle more than that typically or so it is said. Carb wise is supposed to be around 65g/hr or so said.

I have some major rides this weekend as I am modifying my plan a little bit for this week so I can work on nutrition a little more on the bike.

Friday night ride going to be about 3 hours and I am planning on using a packet of perpetuem = 270 calories, and some pb energy blasts, another 200 calories. I might even eat another packet of pb energy blasts to get me up another 200 calories but it might not be necessary since I will be doing this later in the day and will have replaced most of my glycogen stores from just eating throughout the day. 

Sunday 4:35 ride

I'm going to switch things up a little bit here and try to just use energy blasts for the whole thing. I want to see how my body is going to handle those. I'll be riding back from my Dad's to my house which is about 63 miles and then will stop to refill for the last hour or so of riding. I think at that point I'll switch to a powerbar which should sustain me the rest of the way.

It has been pointed out that if you plan to refill your supplies via your aid bag halfway you might want to have a backup plan as your bag might get lost somehow. So keep this is mind. I had planned before to live off of my own food but once that was brought to my attention, I am rethinking my strategy on this as I want to prepare for worst case scenario of having to live off of food on the course.

For IMCDA though

1st loop

Bottle of perpetuem 270 calories

Energy blasts 190 calories

PB Performance bar x 2 500 calories

2nd loop

Refill my perpetuem bottle with perform don't know nutritional info yet on this

Energy blasts x 2 380 calories

Gu's on course - don't know nutritional info yet on this.

Of course I'll be sipping water the whole time as well. If you start to feel bloated than you need to get more water in your system. Doesn't make sense but all that sugar is making things not happy inside the tummy .

Cool.  Thanks everyone.   I am not bloated so I am going to try to increase my Gels and hydration.  I hope to do another 5 hour ride this Sunday....weather permiting.   Probably just two loops of the hilly portion of the course.  Not sure if there is any water on the course south of Cda, but the fighting creek store may have water.   My stomach usually shuts down to solids on the marathon, but am a big fan of flat coke mixed with chicken broth.  YUM.   I may have to bring my own broth as some stations dont carry it.   I put salt tabs in my fanny pack.

They are round and pretty small. I can easily carry four of them plus other goodies in my jersey pockets.

I am so low-key about things this year that I have NOTHING figured out for my nutrition.  And I'm doing St George next week.  Ha!

I'm actually toying with metabolic efficiency stuff.  All winter I've been using Skratch Labs and supplementing with some Sun Rype fruit strips (I'm an Active Ambassador for them).  Lately I've switched to First Endurance EFS and Liquid Shot with some random solids in the form of SunRype or Honey Stinger Chews.  Nothing is methodical, everything is by feel.  For my longer (5 hr) rides, I'm maybe taking in 200 cal/hr, probably closer to 100.  But it feels ok, so I'm going to roll with it.

I'm probably going to have ~300 cals/hr available to me on the bike, with some bonus calories in the form of Liquid Shot (a 5 oz flask is 400 cals).  I normally do most of my calories as liquid AND I'll carry 100% of those calories with me (no special needs stop).  With my new bike configuration, I really don't have the fluid storage.  And honestly, I don't need to be hauling 2 bike bottles and a 40 oz Speedfill on a hilly course.  Thinking of loading EFS in my Speedfill for the first 2 hrs, refilling it with water only, and switching to Liquid Shot.  With a special needs stop to re-load.  Keeps the weight down but makes things a tiny bit more complicated.

As for St G, I have no idea.  We'll try something similar to above and see how it goes.

Great info.  I have planned on eating cliff mojo bars or uncrustables as my solid on the bike.  I really want to try and stay away from the sweets till the run.  Then I eat blocks and drink straight water.  I just keep one shot block dispoving in my mouth the whole time and drink as needed.  I have a four hour ride this saturday and then a 3 hour run sunday so I'll try this out this weekend. 

Next weekend I have a four hour bike 2 hour run brick so I will really find out how this plan works then. 

Thanks for all the info.  I hadn't even known the uncrustables come in PB honey.  I gotta hit the store today to get some for Saturday.

Have a great weekend and if you folks out west get out riding in that wind be safe.  

smithe68 - 2013-04-26 7:03 AM

Are we going to have to bag it again this weekend?

Day Apr 27

 

64^°FHigh

Cloudy / Wind

Chance of rain:

10%

Wind:

SW at 21 mph

Humidity:

43%

UV Index:

4 - Moderate

Sunrise:

5:36 am

Moonphase:

Waning Gibbous

Cloudy with gusty winds. High 64F. Winds SW at 20 to 30 mph.

I won't be able to get out there this weekend but hopefully others will be able to join you. I'd say go for it though because those winds will more than likely be the same on race day from what I heard last year. 

I am hoping next weekend to get over there on Saturday I think I have 5:15 ride scheduled for Saturday and then through a 30 minute swim in there too. It is too bad the water is too cold or I'm too wimpy to want to get in it at CDA pre-ride.

Great advice. The best part is that everyone is different so what works for one won't work for another person.  I'm riding about 50 miles tonight so will get a little chance to work on mine. I'm going with what I did last year for my HIMs. Perpetuem, pb performance bar, pb energy blasts.

Sunday will be pb energy blasts and pb performance bar along with enduralytes at 2/hour. 

Next weekend, perpetuem, pb gu, perform and pb perf bar,and enduralytes. I want to see how my body handles the perform for the second half of my ride so if I have to make adjustments to carrying extra bag of perpetuem on the bike and stop to refill, I'll do so.

The run nutrition for myself is just on course gu's with water and some perform on the course. This worked very well for me at my HIMs last year.

One thing I have not done yet and need to do is practice with some defizzed coke. I'll be doing that next weekend when I have 1:45 run/1:00bike/1:00 run. That should tell me how I do.

Tough week.  Both my parents had back surgery, within two days of each other, and my aunt passed away. Gonna have to leave town for a few days to help out.

Training will suffer for a bit, but I'm trying to convince myself that it's just a really good recovery week before the final push - pretty sure the extra rest will help in the long run

Ah man, sorry to hear that news. Take care of yourself and your family!

That does suck. I think you are right. The extra rest will help with stress of the situation and just let your body recover for a few more build weeks befroe taper starts.

After a 92 mile bike and 7 mile run yesterday, it was all I could do to put one foot in front of the other on the run/bike/run today. Big efforts are going to take it out of you, no matter how prepared you are. You'll recover through the week and be ready again next Saturday. Just watch for signs of over training. An injury at this point would be terrible.

I hesitate to put in my 2 cents worth as I feel that I probably do not know as much as the rest of you, but here are a couple of things on biking and nutrition that I learned when doing the Lake Placid IM.  For nutrition, I drank an Ensure in T1 and found it to be helpful.  I will do that again.  By the run, I couldn't stand the idea of anything sweet anymore.  (They were handing out Raspberry Creme Powergels and I will NEVER consume another in my life.)  At special needs on the run, I tried some drink that I had packed (sweet) and felt quite sick for next 7 or so miles.  I am definitely packing something salty this time. 

As far as biking, my son warned me to hold back at the beginning.  It was hard as I was so excited at getting done with the swim (I am a terrible swimmer) that I just wanted to really go.  But I held back and I think it really helped me finish strong on the bike.  Of course this is someone who would be thrilled to average 18.5 mph. . .

The wind this weekend sucked. I rode on Friday with a headwind for 53 miles and it seemed uphill the while way. The roads sucked and beat me up pretty good. 

Sunday I was going to ride home but the weather was somewhat unpredictable and I really didn't want to be beaten up again by the same crappy road I was on on Friday. So got home and did 36 outside on very hilly roads with the wind.  Decided I had enough of the wind for the day and got on my trainer for another 2.5 hours. couldn't wait to get off that thing and go for my 50 minute run which I figured was going to suck but turned out to be very refreshing to the point that I wanted to keep going but knew I didn't want to over do things.

sounds like the wind got to some this weekend.

So who is in for next Saturday ride? I have 5:15 to ride on Saturday. Anyone want to chance a 30 minute swim in CDA? I'm not sure I want to do it but thinking about it.

For the ride I would like to do how the course is going to Higgens Point first and then out to the long turnaround and probably since there would be time possibly do the long loop again just to get the hills in????

Hopefully the weather will be better with maybe less wind than 20-30MPH. 

You know you are in peak IM training when:

• A 12+ hr week of training is a down week.
• A 2+ hr run, is just a run. No special event, just another run.
• You have somehow managed to create an overuse injury from where you Garmin 910XT rubs against your wrist...

Next few weeks are pretty daunting in terms of volume. Already feel like I need a nap.

Of course I work this weekend, well Saturday anyways and am running Bloomsday Sunday.  I am going to try and get my long bike on Thursday.  It's going to be a miserably long day after work.

I need to do the 5:15 on sat as well... I work in the morning but should be off work by 10am at the latest meaning i will be in CDA 10-11am. And as far as swimming goes... FfffffffFFff no!