Ironman Wisconsin : Official Thread (Page 31)

Yes, I would say do the exact opposite.  Going easy on the flats, which there are few, and downhills is losing "free" time.  This is the time when you can actually ride at a good pace and regain speed you lose in the hills.  And hammering the hills will just crush your run so if you are good with the run let people pass you on the uphills then catch them on the run.  I rode the course last week and during the hills I got into my 34x25 gear, stood up and tried to keep my HR and power as low as possible.  But the key is make sure you crest the hill before starting to rest.  But when I rode it I crested the hill, shifted to my big ring then hammered down the hill to until I spun out to give momentum for the next hill.  I rode it trying to keep my power from going to much above my FTP which was hard on a few of the hills. 

As far as HR, I really don't know because I don't go by HR because I think it is has too many variables to be a good measure, but I would assume zone 2.  For the strap, try washing it, that usually helps me.  I have gone through like 4 Garmin straps in the last year but when it starts to read like 250 I toss it in the washing machine and that helps bring it back for whatever reason.  Hope that helps!

I pick up a second bottle in Special Needs.  I semi freeze it before leaving home and then stick it in a small insulated bag with one of those ice packs.  It is always cold, not frozen when I get it.  I bought the insulated bag at Walmart for a couple of bucks and one of those disposable ice packs.  Works like a charm.

Tony--I mix a concentrated 3.5 hour bottle for my front mount and pick up a second 3.5 hour version in SN.  I take in a sip of H20 before I drink it and one after.  Like Daffodil, I have an alert set for every 10'.

There's an outlet mall in Johnson Creek which is approx 35 miles form Madison.

http://www.johnsoncreekoutletmall.net/johnson-creek-outlet-stores/

there's a New Balance store in the Hilldale Mall in Madison.

http://www.hilldale.com/directory

In an Endurance Nation video on long course strategies they suggest if you're not going by power to go by feel of how hard you're pedaling since HR changes lag. So keep it light/consistent.

Discussing nutrition has reminded me... around mi 80 of my long rides I have serious cravings for non-sugary food, particularly a turkey sandwich.  I haven't really figured any on course solution to satisfy my craving.  Anyone else have a similar craving and how do you deal with it?  In my last 100+ miler I had my husband meet me and I had a small snack of leftover grilled chicken and cucumber.  It was heaven.

I always seem to crave a chocolate chip cookie towards the second part of the ride ... will make sure to have a couple in my bento box.

I have the exact same problem.  This probably isn't recommended for a race, but I usually throw a small slim jim in my bento bag.  Those things can survive a nuclear blast so no worries about it getting hot.  I've used them in training, but don't plan on using one in the race.

Hey everyone!

Can you believe in just a few days we will get the first look at
what the weather is going to be for IMWI!

I completed IMWI in 2010 in just over 12hrs and it was my first
ever triathlon of any kind. I trained my but off and was happy with my
time.  This year due to injury I had to
take 3 months totally off in the winter and started my IM training in June.

I cut my swim training down by over 50% and last week swam the Lake
swim within 30 seconds of my 2010 time.

One thing I have done differently was increase my bike miles and
decreased my running. I logged a marathon a few weeks ago about 20 min faster
than what I am going to shoot for at IMWI.

My overall training is considerably less than in 2010 and I
honestly feel like I am better prepared.  I have biked the course at least 8 times (two
loops) and am going to shoot for a 16.5 ave on the first loop hitting it semi hard
between Horeb and Cross Plains on the first loop and again the second loop. I don’t
plan on riding negative splits as well as running negative splits.

My advice is that as long as you don’t get spent much time in Z4
on the bike until mile 70 you will be fine.  Run negative ½ on the run and you will be
fine. You can easly gain +1mph ave between Mt. Horeb and Cross Plains with 2 miles after to spin it out before big hill #1

This is why I will have the baked cheetos in my special needs bag.  When I did my first half IM, I was so sick of sweet by the time the run came around, I have been really cognisant of having a salty snack in longer races since then.

Hyw 92 is not open as of today.

Nutrition Plan - This is my standard plan, racing or training.  I carry about 5 1/2 hours of liquid calories on the bike. I drink about 233 calories an hour of Infinite. I have 2 disposable bottles on my bike that are concentrated with 2 hours each and my Aero bottle with about 300 calories.  I take in nutrition every 15 minutes.

Water - grab at the aid station refill aero bottle,stash on bike, if I have an empty cage, drink, or pour over my head/body.  Gum - new piece every 20 miles, 1 cliff bar that lasts the entire bike and often I do not eat that, a handful of Gummi Bears, and occasionaly I may grab a half of banana.

T1 - I do not eat or drink anything until I am on the bike for about 15 minutes.

Before coming into T2  I stop drinking about 20 minutes out, so my stomach is not sloshy on the run.

I do stash one bottle with powdered Infinite in my special needs bag, just in case I launch a bottle.  My body does not tolerate solids or anything they have on the course.  

Run - water & coke at aid stations, handful of Gummi bears, salt tabs and gum.

I don't use power either, only HR.  Here's my plan:  I know there are a handful of hills that I'll be over my Z2 and getting into Z4 even in my smallest ring.  So I try to take it 'easier' up the 'smaller' hills because I know i'm going to have to go harder on those big ones (namely, the four on each loop and one on Whalen heading back into Madison).  Then I'll stay consistent on the downhills and flats - not hard, but not coasting either - to prevent any more time loss.  For me, the less I get my HR up, the better my run is for me and because it'll be up on the BIG hills I have to keep it down on the 'little' hills.  It's hard because I think alot of people think "oh, this is just a little hill, I'll zip up it and get it over with' so alot of people pass me on those smaller hills.  But I have to remember that I'm saving it for the run...

Good luck to you!  And remember (I'm mostly talking to myself here!), if you're full of energy after the bike, you can leave it all out on the run course, but if you're cashed at the end of the bike, the run's a bummer. 

My nutrition plan: Start the race with 1 gatorade and 1 water in cages - exchange for IMperform and water as needed.  I eat 1/4-1/3 of a stinger waffle at 15, 30 and 45 min, then at 60 min I eat a gu.  It's been working well for me on rides.  I'm going to put a pb&j sandwich and a gatorade in my SN bag just in case I'm craving and I'm sick of IMperform, but I prob wont need it.  Also, extra waffles and extra gues go in my SN bag just in case I drop anything.  Ends up being around 220-260 calories plus the perform calories per hour.  I bring my own gu's because I like the caffeine.

I'm up for a swim, quick change to a 2 hr run tomorrow then it's HELLO TAPER!!  yay!!

Keep up the good work everyone!

With all the nutrition talk, I'd thought I'd share some advice a friend gave me and I loved it... like many people, my mouth feels gross from all the sugary goo I'm putting in it all day....  My friend recommended putting a travel sized toothbrush and toothpaste in both the bike and run special needs bag.  Of course, I'm certainly not competitive, so losing 30-60 seconds for a quick brush doesn't matter to me much - but it sure makes me feel good and perks me up to keep going!

As for bike food... I'll be the lady starting off with the Peanut butter/jam sandwich in one hand... and a coffee in the other hand.

If anyone is interested, the reservation below is available.  Reservation will be cancelled no later than COB Tuesday, August 28.

Confirmation Number:
Reservation Status:	Reserved
Name:
Choice Privileges #:
Length of Stay:	3 Nights
Number of Rooms:	1
Rate Program:	Best Available Rate - This rate is eligible for Choice Privileges®points.
Restrictions:	2 nights minimum stay required
Cancellation Deadline:	If you need to change or cancel this reservation, you may do so up until Tuesday, September 4, 2012, before 4pm local hotel time. The reservation cannot be cancelled through email.
Estimated Total:	$530.06 (US Dollar) including taxes of: 13.5%
Check In Time:	3:00 PM
Check Out Time:	12:00 PM
Please note:Paying Guests must be 21 years of age and occupy room. Pet Fee: 25.00USD per pet/per night. Pet Limit: Max 2 pets per room. Cash paying guest: Credit Card required for 150.00 deposit

A "Wisp" type of product (or gum) might be easier to handle than a toothbrush and toothpaste, with the same effect - just an idea!

melle - 2012-08-27 8:50 AM

If anyone is interested, the reservation below is available.  Reservation will be cancelled no later than COB Tuesday, August 28.

 

Check In:

Friday, Sep 7, 2012

Check Out:

Monday, Sep 10, 2012

Confirmation Number:
Reservation Status:	Reserved
Name:
Choice Privileges #:
Length of Stay:	3 Nights
Number of Rooms:	1
Rate Program:	Best Available Rate - This rate is eligible for Choice Privileges®points.
Restrictions:	2 nights minimum stay required
Cancellation Deadline:	If you need to change or cancel this reservation, you may do so up until Tuesday, September 4, 2012, before 4pm local hotel time. The reservation cannot be cancelled through email.
Estimated Total:	$530.06 (US Dollar) including taxes of: 13.5%
Check In Time:	3:00 PM
Check Out Time:	12:00 PM
Please note:Paying Guests must be 21 years of age and occupy room. Pet Fee: 25.00USD per pet/per night. Pet Limit: Max 2 pets per room. Cash paying guest: Credit Card required for 150.00 deposit

 

Which hotel?

Daffodil - 2012-08-27 12:10 PM

melle - 2012-08-27 8:50 AM

If anyone is interested, the reservation below is available.  Reservation will be cancelled no later than COB Tuesday, August 28.

 

Check In:

Friday, Sep 7, 2012

Check Out:

Monday, Sep 10, 2012

Confirmation Number:
Reservation Status:	Reserved
Name:
Choice Privileges #:
Length of Stay:	3 Nights
Number of Rooms:	1
Rate Program:	Best Available Rate - This rate is eligible for Choice Privileges®points.
Restrictions:	2 nights minimum stay required
Cancellation Deadline:	If you need to change or cancel this reservation, you may do so up until Tuesday, September 4, 2012, before 4pm local hotel time. The reservation cannot be cancelled through email.
Estimated Total:	$530.06 (US Dollar) including taxes of: 13.5%
Check In Time:	3:00 PM
Check Out Time:	12:00 PM
Please note:Paying Guests must be 21 years of age and occupy room. Pet Fee: 25.00USD per pet/per night. Pet Limit: Max 2 pets per room. Cash paying guest: Credit Card required for 150.00 deposit

 

 

Which hotel?

Oops.  Clarion Suites at the Alliant Energy Center.  Approx 2 miles from Monona Terrace.

I never understood that rule.  I guess it's just one more way to catch your number to give you a penalty.  :-/

In case they can't see the number on the sticker on your helmet, or the sticker on your bike, or the other sticker on your bike, or the sticker on the other side of your bike, or the permanent ink on your arm, or on your other arm, or on your leg.