Ironman USA Lake Placid : Official Thread (Page 41)

Nutrition is something you definitely need to work on in training and in your long endurance events.  It’s so different for each individual it’s something you need to figure out for yourself by trial and error.  Don’t get me wrong I am not trying to be rude.

I am not too familiar with Infinit, but from what I know it can be highly customized to your nutrition needs.  I mean it can be your primary carbo and electrolyte all in one.  I would think no other liquid nutrition would be used.  Just have fresh water in your other bottles. 

For long ride I use a couple of bottles of Hammer Perpetuem in a 2 scoop mix in 24ozs as my primary carb.  A few bottles of fresh water and on hot days a bottle of e-load (electrolyte).  With that food, like bananas, fig Newtons, Clif Shot blocks and Gu packs. 

Oh yeah the recovery......

I think the 30 minutes thing you’re talking about is your body is still burning fuel.  So getting some good nutrition in can help boost and maintain your energy levels.  That will only help in your recovery. 

I normal just eat a good low fat meal or a milk protein drink after.  When it’s hot out and I am really hit my electrolytes hard I may use Hammer Recoverite, but not too often.  If I am away from a meal right after a workout I have something like fruit; apples, bananas or maybe even a protein bar. 

Great explanation Jorge! 


 

Kind of like this?

Or are you talking about flat stuff?

Thanks Bryan!  I got it now.  I have rides through the valley like that. 

And for you entertainment pleasure.

http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch

tasr - 2010-02-01 11:19 AM

Dream Chaser - 2010-02-01 10:28 AM

173 Days People!  Crunch Time!  Minus a 3-week Taper, and the fact that 95% of all the work will be done in Feb, March, Apr, May & June ... we really only have 5 months of Training Left!!  FIVE MONTHS TO TRAIN FOR 140.6 MILES.  Let's Get To It!!

You're not going to freak out again, are you?  

NOPE.  I'm just going to train like an animal.

The GIT R DONE guy is pretty funny.

BUT MY FAVORITE IS THE HTFU GUY!!!  http://www.youtube.com/watch?v=1EY7lYRneHc  (If you don't like curse words, don't hit this link!!)

bryancd - 2010-02-01 7:02 PM

tasr - 2010-02-01 2:23 PM And for you entertainment pleasure.

http://www.youtube.com/watch?v=85yMOPKR94M&feature=geosearch

 

NEVER underestimate the power of ABBA.

I think I am drawing inspiration from that song. 

Swim
3300.00 Yd - 51m

Bike (CT ride)
41.52 Mi - 2h 00m
20.76 Mi/hr

Run
14.25 Mi - 1h 46m 34s
07m 29s/Mi

I done several 3000yds swims as for some doing 16mile runs maybe they have a Marathon coming up.

I think it depends on your limiters, too.  A little more focus and time should go into your limiters.  As you mentioned, I don't like the Swim plans on any HIM or IM Plan that I've seen yet.  I'm not convinced, and from my short experience, 100m and 200m sets help prepare for an Endurance Swim, and short sets in the BT Intmd HIM Plan did not help me get faster at the 1.2 mile, HIM swim.  I would also think, with Swimming being so Low Impact Plan would have you in the Pool A lot More.  And not to mention the fact that Swimming is Excellent Recovery for Running and Biking.  Sure Swimming is only a small percentage of overall Time and Distance for a HIM or IM, but it's the first Discipline and directly sets you up for the Bike and Run.  If you're Swimming is not up to par, if you come out of the water fatigued, you are going to have a sub-par Bike and Run.  I think the Swim is grossly underated and undertrained in all the Training Plans I've seen.  And could you imagine Training the Bike and Run by stopping every four or five minutes, 10 X an hour.  It just doesn't make sense, to me?  Like Intervals, Strides and Tempo work has a place in Run and Bike training, so does Speedwork in the Pool; but it seems like 75% of the Swim sessions in many plans are Speed and short sets with minimal Long Swims.  I think it should be the opposite.  

For me, it's also a PIA to get to the pool, so if I'm there I'm gonna stay longer than 20 or 30 minutes.  My plan is to swim 2.4 miles at a clip at least once a week from March on out.  It's on the discipline, where if you keep good form, you can Swim further than the total Ironman distance, Recover fine, and actually promote Active Recovery in your legs!!  I want to come out of the water on Race Day feeling perfectly fine and r100% refreshed and ready to hit the Bike. 

Getting back to your post, I'm sure your plan will Ramp Up the closer we get to July.  As far as Biking and Running goes, I think the BT plans look pretty Spot On.