Penn State's mentor group - CLOSED! (Page 32)

dharris13 - 2010-04-27 4:44 PM Question:

SO i have a HIM on saturday and this morning i woke up with a sore throat. I thought it was just a dry throat. As the day is going on..it feels more and more like i am getting sick (congested ears/tired/sore throat). I have been taking Cold-ez since sun night just incase something like this would happen. Im not shocked that i would be a little sick due to my large training volume the past 3 weeks (large for me).

I did a short swim this morning (500 Y) and felt really great!

I was supposed to do a 30 min bike this evening but im thinking i should go go into bed and relax.

Any suggestions on what to do until Saturday?

bryancd - 2010-04-27 6:43 PM Hello Fred's mentor Group! Your awesome mentor has asked me to stop by to discuss and answer any question you might have regarding the specifics of the Ironman run training and racing. It is likely the single most important part of your race day you need to get "right" and as such can be difficult to prepare for a first timer. If your run doesn't go well, the race can get real long and real ugly. So much of the run during the race is impacted by the bike and we can also discuss that although I think Fred has already brought that subject up and he is well qualified to discuss the training and pacing aspects of the Ironman bike which are designed to put you into T2 in a position to complete your run. I'd also be happy to add whatever insights I can on that subject. So to begin with, when thinking about your Ironman run, the best place to start is with your prior running race history. Have you ever done a marathon? How did you do and what was your experience and training like for that? Because training for the Ironman run has many similarities except one unavoidable reality: It Will Be Slower. How much slower will depend on an individual athletes run fitness. It's often said a common rule of thumb is 30min slower but I find for most folks, it's a bit more, and that's ok. That doesn't mean you are going to train to run slower. You train to run a faster marathon from a pace and effort standpoint and then go into the race knowing that the same effort will result in less pace. So before I go on too far from these basics, does anyone have any specific questions? As a group, we will likely learn and discover more from sharing our experiences.

PennState - 2010-04-27 6:50 PM You are probably not getting sick. If you are tapering a bit it is normal to feel this way. Also, it's allergy season, stay calm and take vitamin C.

PennState - 2010-04-27 6:56 PM Thanks for stopping by Bryan! I will start the ball rolling. Here are my experiences: In both of my ironman races I ran 'OK', but probably not as well as I'd like. I believe my stand alone marathon pace would be close to 3:10, so I was targeting a 3:40-3:45 run at LP this year. I am doing long runs in the 7:30-7:50 pace range. 1. What would you suggest as a longest run for someone doing their first ironman? 2. What sort of effort would you suggest? 3. What are the biggest mistakes that you see people make getting to T2 that affect their run? Thanks!

PennState - 2010-04-27 4:56 PM
1. What would you suggest as a longest run for someone doing their first ironman?
2. What sort of effort would you suggest?
3. What are the biggest mistakes that you see people make getting to T2 that affect their run?

dharris13 - 2010-04-27 5:00 PM
Also, i would love an opinion about a run-walk strategy. that is not something that i was planning on, but as a first time Ironman hopeful, is that something i/others should look more in to?

JoshKaptur - 2010-04-27 6:59 PM Those of you who have been "putting up with" or "just riding through" male-numbness on the bike are insane.  I used to have similar problems and have not spent better money than on a cobb saddle.  It addressed my numbness issues completely (as did the adamo, but again the nose was too wide for my fit with them) and is just as comfortable. 

Don't be a numbnuts -- literally-- keep saddle shopping until it's fixed.  With the unconditional 180-day guarantee I don't think you can go wrong with cobb.  In fact, I've known of several people who ordred the V-flow plus and the V-flow max to try them both out, and then simply returned the one they didn't want months later.  But usually, again from what I've heard, you'll know pretty much right away.

Quick cobb story.  I bought mine and then crashed my bike about 2 weeks alter and didn't ride again for well past 6 months.  When I got back on the bike I was having some fit issues and contacted them to see if they could help.  I ended up speaking with John Cobb himself (people pay BIG MONEY to get fit by him) and he made a few suggestions to tweak my position and saddle a bit.  Said if I wasn't happy to send it back and they would honor the warranty (almost a year later).  Better than that - his suggestions were like heaven to my junk and I couldn't be happier with the saddle now.

PennState - 2010-04-27 5:07 PM got a short run in today, anyone else get anything done in the training department today?

kenj - 2010-04-27 5:53 PM

Bryan, I appreciate your input in our group!  (And congrats on a great race this weekend!) I have my 2nd HIM and 2nd IM this year, so I still have a lot to learn.  Throw in a little work travel issues and it will be a fun filled year. 

A question I have is this; after doing the Pfitzinger plan for a marathon this past January, I feel that the plan I am currently on is seriously lacking in running, but the bike volume is pretty good (I think).  Should I adjust the plan for the lack of running or trust the plan. (It is a bt plan for silver level members).  FWIW, I feel I run better on higher mileage plans, but have a tendency to be a bit lazy if the plan only calls for lesser miles/time.

Kath2163 - 2010-04-27 6:57 PM

While I am not doing an Ironman, I am enjoying reading everyone's thoughts and advice. Bryan, thanks for popping in.
I am doing my first HIM and am very worried about the nutrition aspect. I sweat a lot and the race day is sure to be hot as it is in early August. Adding to that is that I am going to be on the course for a LONG time. I have also been having some issues with nausea after running. It isn't due to going to hard or anything like that. I wonder if it is nutrition related.  Anyway, if you have any thoughts or advice about hydration/nutrition I would love to hear it.  My strength is the bike and my run is by far my weakest event.  I am sure the run will be my longest event of the day.

WittyCityGirl - 2010-04-27 7:28 PM

Hi Bryan! Thanks for stopping by our little group!

I'm wondering how you decide on your race day nutrition...did you come up with it by trial & error or have you worked with a dietitian.  

Thanks! 

GRB1 - 2010-04-27 9:03 PM  3. Bad bike pacing for current fitness and blowing your nutrition by either taking in too many calories and fluids or not enough. It's usually the former that's the worst, people eat and drink WAY too much on the bike out of fear of bonking and then end up with a shut down GI. You can recover from a "bonk" in an Ironman as the rcae last so long, you can not recover from a GI that says no mas.

Kath2163 - 2010-04-27 9:51 PM
I am the same way when it comes to sweating and salt. I have also wondered about electrolytes, and what to use to help prevent dehydration.