Ironman Louisville : Official Thread (Page 37)

From your hotel you will go a couple of blocks East then North on Brook or Floyd St......keep going North...you will run into the Great Lawn....it is a huge field between the Hwy 65 and Hwy 31 bridges......Hwy 65 runs over the edge of it.......

Paul

I haven't gone too far back in these threads, so forgive me if you've already had this discussion, but can the guys already hammering out multiple centuries in a weekend share thier nutrition plans for IM-Lou?

One focus of my next 12 weeks is to nail down my nutrition.  In my only other Ironman 5 years ago, I suffered a little because I think I was taking in too many calories that had nowhere to go.  My body shut down after the bike and I basically got nothing down during the "run".  I'd love to correct that this time around.

Anyone using the liquid Carbo-Pro?  In the past, I've added the powder to Cytomax and another endurance blend that I can't recall, to make a thick cocktail that I sipped on along the way, with water or cytomax.  Anyone got any formulas that work for you?

I also plan to work in one or more of the following:
Powerbar 
Gu (or other gels - any recommendations?)
Enduralytes (e-caps)

Feel free to chime in and share your plans with the group.  



Thanks,
   

I've only done one century this year but, what I did, and it worked great, was two 600 calorie bottles of infinit behind the saddle and traded out water bottles on the down tube.  I was drinking 1/2 bottle of Infinit on the top of every hour and a hammer gel on the half hours combined with water every 10 minutes. 

I went a little long with out the infinit  during hour 3 and started to feel the wheels come off (bonking, quads cramping).  Drank my half bottle of nutrition and I was back to 100% within 10 minutes.

Infinit is my weapon of choice, has everything I need and if you dial down the flavor you can make super concentrated bottles

I follow Tim Deboom's suggestion to live off the land. I use Gatorade, powergels and powerbars rather than the fancy stuff. I have heard horror stories of people losing their special bottles and not having trained with what the course has and they are a wreck. This is my first attempt at IM so I too anm interested in what others use for nutrition.

Fourth IM coming up for me....I'll share  but you gotta promise not to tell anyone ;-)

On the bike I use 4 x 500cal bottles (two at the start and two @ Special Needs) each consists of: 3 scoops of Cytomax, 2 scoops of Sustained Energy and 4 (little mini) scoops of Endurolyte Powder......I also carry a flask of about 400cal Clif Shot gel (have a spare at SN) and a tube of Endurolyte capsules (also a spare at SN)...

My methodology is the Cytomax mixture is diluted into my aero bottle as strong as I can easliy stomach the flavor.....from this I sip "constantly" and make it a point to drain both rear bottles before SN......with the Clif gel and the Endurolytes I alternate on the 15 minute interval.......so at 15 minutes and 45 minutes ride time I do Endurolytes (2-3 capsules depending on heat) and at 30 minutes and the top of the hour I do a shot of gel and just stay on that schedule throughout......when I hit aid stations I get some cool water and take a couple of gulps and refill my aero to keep my diluted mixture going and if I can score a part of a banana I'm good to go.....

This plan has been (knock wood) the backbone of my three IMs thus far....have not had any tummy issues and been well fueled coming off the bike....now the run..

This is where I go strictly with what is on-course.......except that I carry some Endurolytes with me.  Methodolgy is odd aid stations I take water and a couple of Endurolytes and even aid stations I take Gatorade and if I am feeling like it some water or an Endurolyte capsule.......I have managed this each IM and had all sub 4:25 marathons......again (knock wood)....

YMMV!!!!
Paul

I started back to training the Tuesday after Lousiville ironman.  I did swimming, easy spinning, and walking starting on Tuesday after the race and for the entire first week.  The second week I hit the traning full speed.  I did the Great Floridian ironman 8 weeks after Louisville ironman.  I actually counted 7 week back from race day on my training plan and started there the 2nd week after Louisville.  It seemed to work. I felt good.  :-)

There were a few Bters that raced Ironman Florida about 10 weeks or so following Louisville.  They all seemed to do well in both events too and could comment on their recovery and return to training.

11 miles.....1:35...no more that that yet....it's early......

Paul

Half mary last weekend, hoping to get up to 15 mi run by the end of the June

I ran a marathon at the beginning of April.  Besides that, the longest run that my training plan has called for is 03:00:00.