THE SLAYER RULES-FULL Up (Page 43)

As long as I'm using cut/paste

http://www.setupevents.com/index.cfm?fuseaction=event_results&id=2972

Weak swim but 2nd fastest bike and run for an overall 4th overall finish.

• "There are no shortcuts," Davila said. "There's no way to fool yourself. You know when you've put in the work."

Swim mistakes-in training growing complacent and accepting mediocrity. also, messing with a stroke that's improving? in racing, not wearing the wetsuit when its legal even in the ocean. think that would've got me on the overall podium...

:18 secs of bliss follow:

Eagleman recap:

Wet suit legal is a wonderful thing.  That was the first positive of the day.  Swim start was a huge mess, I took a shot to the face early on and struggled for the first leg of the race to find any open water.  Once I made the decision to move out the of pack, things went a lot smoother.  PRd the swim by a couple minutes without feeling like I worked too hard.

Got on the bike and started moving.  Kept the effort level pretty even the whole time.  Took water at all the aid stations, which seemed to be every 10 miles.  First mistake of the day was at the last water station (~ mile 40), filled up the aerobottle and tossed the rest.  Around mile 50, I ran out, should have realized that there wasnt another one coming.  So I started getting thirsty  in the last couple miles of the ride.  Still, was off the bike around 3:12, way ahead of where I needed to be.

First couple miles of the run went well, legs felt good.  Second mistake came at the aid station around mile 3.  Coming out of transition and then the first aid station, there were probably 10 volunteers with the assortment of drinks and ice.  So at mile 3, I ran past the first person handing out drinks and the second person was empty handed, so I kept moving, only to realize that there werent any more volunteers.  To make it worse, I had emptied out one of the bottles in my fuel belt with warm water anticipating a fresh supply.  Still kept going at a decent pace, made it to the halfway point still on track to go sub 5.  But the two fueling errors started to catch up with me.  By the last mile, my legs were pretty cramped up and I missed going sub 5 by a minute.  Pretty hard pill to swallow.

Run issues really go back to not having enough mileage on the sticks and not having enough quality long runs.  I think this would have also helped me mentally to get through some of the ugly points.  The one bright spot was that I didnt have any knee pain during the run.  Next A race probably wont be until October, so its time to pile on the run mileage and make sure I can finish strong.  Also started on a new project that has me in Roanoke VA which puts me right near the mountains, so Im excited to get out and do some riding around here.

Thanks again to everyone for the support in building up to the race.

Been awol for a while, due to work, parents visiting and training.

Yesterday, did my 1/2IM as test of fitness. Worked out ok. Swim was the main test and I felt good, thought somewhat slow. Also need lots of work with the transition. Overall quite pleased as the last 1/2IM took 8:03. This time 6:53, so moving in the right direction.

I have completed a race report in the race report section.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=447578&posts=1&start=1

Hope all are doing well.

well done Rich! WIll hit your race report asap. what an improvement!

Silverback! we all will be anxious to hear how it goes for you. Wish i could be there to hold your hand as we get in the bolton waters haha.

how y'all doin? im downshifting with the ga summer hitting fierce lately. 70.3 in milton keynes july 8. wont be my best day but it will be a good experience racing with the British!

Happy Birthday Silverback! 

Sorry all, been AWOL mainly due to work pressures, my first Olympic this weekend and to be honest I'm quite scared of the prospect. I just don't have any idea what it'll be like and how I'll survive. During the training I had in Mallorca I ran out of energy and the tri coach put it down to dieting just prior to training, now not sure what to do, do I eat normally (although trying to loose weight still) or still restrict the calories other than the day I'm racing - just to let you know I'm currently aiming for a net intake of 1200 cals. 

Any ideas? 

Kate,

I have found that most important thing to remember one week before a race is: "There is very little you can do to improve your performance but a lot you can do to hurt it." Now is not the time to try and loose weight nor should you try to pack in extra calories to try and build energy. Eat exactly how you have been over the last few weeks.

FWIW,

I really think the night splint has been helping my plantar fascitis. It may just be the fact I have cut back on training but I am much better. I am still hoping to be able to do a long course race in Jan.

Yes, Peter makes a great point. Kate, tell us about your pacing plans compared to your fitness.That is the single most important variable imo. Slowing things down a tad gets you done with a bigger smile, a PB, and allows you time to ingest more calories as needed.

I hope to be there with you Peter! Bring on Bone Island FULL!

On bigger days I've been testing out gels and bars and jelly beans, TBH I don't feel they make a great deal of difference but it's hard to tell as I don't have a direct comparison with what I'd be like without them. I always feel devoid of fuel at the end and find it hard to concentrate although I almost always try to run on less than I need as I'm usually trying to loose if I can. A typical example would be to have dieted all week. Sat am get up and have about 300 cals for bfast, run for 30 minutes then have a banana then head out on the bike. I'll ingest 400 - 700 on the bike in the form of gels and flapjacks etc. if I'm about for a couple of hours, The HRM usually gets me having burnt about 800 - 1200.

At the end of the day I'm going to take it easy, this race is a test one my A race is in Sept so this is just about what it feels like to do this distance but the nutrition is a concern, I'm a bit rubbish about remembering to eat on the bike and figure it'll be too late by the time the run comes. 

Just need to remember!!

My coaching certification was heavily nutrition based. One of the things that stuck with me, and y'all chime in, is that we have 2-3 hours of stored glycogen in our bodies to burn during moderate exercise at any point. So figure a taper, a good dinner and brekkie (banana and berry smoothie!) and what you are probably feeling is not a "void" but a dysregulated blood sugar level due to the carb bursts you are throwing into the stream. I'd say its late in the game to be trying anything new but I would advise that for OLY distance, you are not doing yourself favors by using the gels and beans because of the spiking. Likewise for the flapjacks. I'd have you race on waxy maize slow burning carb powder and then hit the sugar at the end if absolutely necessary.

I found a powder like what  Ashley and I had success with in England:

http://www.bulkpowders.co.uk/waxy-maize-starch.html

You're going to be great, Kate!

I'm with Slayer, though, that after this race, you should start trying to eliminate the sugars altogether.  The waxy maize is pure magic.  I've used it for 2 centuries so far (3 packets during the really hard one with 8,000 feet of climbing and 2 packets for the one I did just over a week ago) and it's been great.  I also drank one package before a 16.47 mile run last weekend and that's all I consumed.  Felt fantastic.  Easiest long run ever, in fact.

Have you tried the bulk stuff yet, Slayer?

I'm still training.  Been fighting a cold the past week or so.  I know I have plenty of hay in the barn, but the timing isn't good with less than 5 weeks until Vineman.  Had some motivational issues (coupled with discontent regarding my long training hours from my honey and work insanity) but am starting to find balance again.  Surprisingly, what has helped is joining a CrossFit gym.  Really, really, super fun.

Great job out there, everyone!

I realise that this is somewhat of a naive question but how to I use it? The website looks like it is 45 - 60 g after training. I assume it'll come with instructions on how to prepare but someone on the comments section on the site suggests that they use something to flavour it. Will I need anything? 

Thanks, 

Kate

Id take a bottle of it 30-45 mins beforehand and keep one going down on the bike. you shouldnt need anything else but water with electrolytes and salt tabs.

some info here but you have to dig and find seebohar's recommendations:

http://www.generationucan.com/home.html

im not sure what a serving size is Kate so have one serving before the race and one during the bike early. you will be good to go!

Ashley-tried the bulk stuff and it was fine. only issue is the super startch dropped to the bottom of the water bottle so you have to shake it every time before sipping! helluva lot cheaper than ucan.

Well I had a go last night to make sure I didn't screw up on race day and the stuff I have is foul! I worked out that the US version is about a 8 - 10% mix so I tried both and all I seem to have is a chalky semi suspension of powder in water, shaked it delivers a chalky tasting flavourless liquid, left to settle and all the powder settles to the bottom of the container. I compromised by tipping away some of the water and added a banana and strawberries and blended to make a smoothie but even then it tasted of chalk - does this sound anything like the stuff that you guys use? I think this form is possibly supposed to be used in food or thicker drinks, it's certainly pretty awful on its own. 

The race on the other hand was much, much better than I anticipated, I loved the swim, the bike was strong and although the run was tough it wasn't half as bad as I thought it would be. 

Didn't post for a while, but I keep track of you guys....

It's all become more real this morning. Revieved an email containing my number for ironman uk. I'm 1015 in the 40-45 age group.

Managed a century ride last saturday now spending my time ticking over till the big day.