Ironman Florida : Official Thread (Page 46)

I think its a really hard question to answer because there are so many variables. 
1-Wetsuit will make you faster
2-Current and surf will slow you down.  You can't control this tho.  I try not to worry about stuff I can't control
3-There is a draft factor and it can be a big one.  Before my first IM I asked my coach about it.  He said a a smaller venue like Lake Placid there is almost a whirlpool effect the draft it so strong.  Your first loop will be faster because of it and because people are more clumped together than the second loop.

I usually average around 1:45 per 100.  My swim times for IMFL have been (give or take a few seconds)
1:23
1:11 (NO surf that year)
1:17
1:16 

In addition to the factors already mentioned it depends on if you do flip turns in the pool and how aggressive you are going to be about seeding yourself in the swim and drafting. My swim is a little slower than yours, so I benefit from a wetsuit more than you do, and I don't do flip turns in the pool, so I end up a little faster in the ocean swim.

I do get a little queasy in certain types of waves, but not so much that I would risk the Dramamine. A bigger factor for me is that my stomach is very sensitive to salt water. Before this race I try and train myself not to swallow during the swim, and then I work hard on rehydrating when I first get on the bike. Those that don't swim in the ocean very much, like me, may also under-estimate the importance of rinsing salt water off after the swim and using lots of Body Glide or a similar product to avoid chafing.

Socks guide to IMFL…or any ironman

OK I am not fast so many times people dismiss what I say out of hand but I am SMART and I am a sports doc and a 4 time IMFL finisher so take what I say FWIW and remember that speed does not equate knowledge.

1-Control the things you can control.  I have read a TON of ironman races reports. The top 2 places people fall down on race day THAT THEY CAN CONTROL are nutrition and mental aspects. 

Have a nutrition plan and stick to it.  Have a B and C plan as well.  Its probably not a great idea to have ONE rigid nutrition plan because if you loose a bottle or something you are hosed.  DON’T let the excitement of the day make you get off your plan.  Don’t neglect to eat or drink for 2 hours cause you will bonk.  (All your glycogen is GONE after 2 hours.  You can utilize fat for energy but it’s a VERY inefficient means of your body getting energy and you WILL SLOW DOWN)  What works for one person may not work for you.  Figure out what YOUR body will tolerate and is palatable for you.  They have done studies on this and if it tastes like crap to you chances are eventually you are going to stop taking it in

Have a positive mental attitude.  At the 20 mile mark of the run you should be thinking WOO freaking HOO I only have a 10K left!!!!  I have run a gazillion 10Ks getting ready for this race.  Piece of cake no problemo…..NOT OMG how am I going to run another 10K.  THINK OF THIS BEFORE THE RACE.  Have a strategy.  You are going to have a low point in the race and everyone does.  Have a plan for dealing with it

2-BE PREPARED I can’t control the weather but I can be prepared for heat or cold.  I can’t control if I get a flat but I can be prepared for that

 3-HAVE FUN  Seriously.  This is your chance to feel like a rockstar.  IM is fun.  Enjoy your day and soak it all in 

OK

SWIM…

            -It’s a 2 loop course and across the top its STRAIGHT into the rising sun.  If you don’t have tinted goggles get some.  Trust me on this one

            -Swim the course…obvious
            -It can be wavy.  Prepare as best you can. Most people don’t have access to ocean swimming.  Anyone who wants pre-race lessons on how to get out past the waves and or ride them in I’ll show you.
            -Spotting.  LOTS of tall condos along the beach at IMFL.  During your pre-race swim be aware of your surroundings and pick out landmarks.  Its WAY eaiser to see a 20 story building than an arch of balloons that is 15 feet high
            -Be aware of how the current is pushing you and adjust accordingly

 BIKE..
            There is a bridge you go over twice at miles 12 and 100 on the bike.  Its pretty much the biggest climb on the course.  Aides stations every 12 miles.   SN is about at the ½ way point.  On route 20 there are rolling hills.  If you are from the mountains you will say the course is pancake flat.  If you are from the flatlands like me you will not say the course is pancake flat.  Really nothing insurmountable.   There first out and back the road is dreadful.  There are no rubble strips.  I don’t really know what chipseal is.

            Along the beach it can be quite blustery both going out and coming back. There are tall condos along the water and many have parking underneath them which makes them act as wind tunnels.  Be careful.  The side winds can getcha.  There has been a lot of construction in this area as well so be aware of debris. 

RUN……

            2 loop out and back course.  This is pancake flat by anyones standard.  The biggest rises in the road are the speed humps.  In the state park after dark it is VERY dark.  Pitch black.  If you are going to finish after dark (Like me) Get some sort of light.  A lite for your hat or something to hold.  Running through the neighborhoods it can be dark too but the sate park is REALLY dark.  SN is at the exact ½ way point near transition.  Aide stations every mile or less as they are on both sides of the road in many places

            A REALLY fun section of the run is at about the 1 mile mark.  They have all these crazy drunk people dressed up in costumes and it’s a hoot. 

           Alvins Island…….its a tourist trap store.  They are roughly every 500 feet in PCB.  There is more than one of them on the run so don’t get fooled by the first one.  Feed off the crowd, use their energy to boost you and stick to your plan.  Have fun make friends along the way.  The aide stations are a sports food buffet.  Eat what appeals to you.

 Special needs

            Bike: I usually put a spare tube or 2 and spare CO2 and some food I might want.  If you are dependent on some special kind of food or liquid might be a good idea to put that in the SN bag in case you drop it

            Run:  Suggestions include lighting, food, clothing.  It can get cold at IMFL.  I long sleeved top or wind breaker might be a good idea.  My coach say put something in there to look forward too or something that will make you smile.  I put diet coke in mine.  I have a way to keep it cold the whole day and its heaven……..and motivates me the whole first part of the marathon to get to SN

 Other things you might find helpful

            1-TUMS…lots of people have GI upset.  Go to the store and get a little 3-pack of tums.  Put them on the bike and have them for the run.  Even if you don’t use them you may save someone elses race

            2-bandaids or something for blisters

            3-zip lock bags.  For my transition bags I have everything in zip locks of various sizes.  The volunteers dump all your stuff on the floor and it keeps it organized.  Also if it rains at some point all your stuff won’t be soggy

            4-Lots of people carry a tube of aquaphore or body glide

            5-On the run I have a snack size zip lock with bandaides, tums, electrolyte tabs and Tylenol.  Fits in a tri top pocket and gives me peace of mind.

KEEP IT SIMPLE.  My friend has been captain of the womens changing tent for years.  She said the biggest difference between the pros and ametuers is the pros have almost NOTHING in their bags. I, personally advise against full wardrobe changes. Pulling tight clothing over wet bodies is HARD.    I think people KNOW its going to hurt and in an effort to try and minimize that get caught up in all kinds of minutiae. 

Hope this helps -Socks

the bags are set up numerically and are on the ground.  After the swim you run up the beach and thru a tunnel in the hotel.  There are spotters who will call out your number and the volunteers do their best to fetch bags but its best if you have an idea of where yours are.  Last year they had the transistion INSIDE the hotel which was a HUGE imporvement over the dark, cold crowded tent on pavement. 

You run inside and do your thing.  Shove your swimthings in the bag and a volunteer takes it for your retrivala fter the race.  T2 is less chaotic because people are more spread out.  When you come into transition the bags are on the ground to the right. A volunteer will take your bike and you run back in to the transition area.  Run things on bike things in T2 bag hand it off to a volunteer.  You get more help in T2

If you can organize your things into zip locks for the transitions it will help alot.  Like things you KNOW you need (helmet, bike shoes sunglasses) and things you MIGHT need (warm warmers gloves) that is helpful because then you don't have to search thru the stuff you might need to find the things you DO need. 

One thin I found nice is to put a wet wash cloth in a baggie and have a dry wash cloth then you can wash your face and get the sweat/salt off yourself.  I also put one of those disposable toothbrushes in T2 bag because after 6+hours of nothing but sweet things to eat and drink my teeth always feel like they have sweater coats on them.  Don't forget the suncreen either!!

DanielG - 2011-10-13 1:01 PM

Socks - 2011-10-13 10:25 AM There are no rubble strips.  I don’t really know what chipseal is.

   

Chipseal is the devil! It LOOKS like a freshly paved road and basically is but it's paved to the consistancy of that understuff that has diamond rough spots when they strip off the top layer of the road to repave. Unfortunately that IS the new pavement. It'll vibrate your teeth. At the Kinetic HIM a couple years ago some 10 miles of the course was chipseal. I wasn't anywhere near the only one cussing at the end of the bike. It looks nice but it's horrible to ride on.

Well teh one poorly [aved out andback might be chipseal.  It will certainly rattle your teeth and make yourbutt scream for mercy.  The road on the OUT portion is also extremely banked

Sue rocks!

Here information is dead on.

Stay moment focused, control what you can, don't worry about what you can't but be prepared.

My mojo and excitement seem to have left...anyone know where they went?

I did IMFL last year and just booked my flight to come out this year and spectate.  Listen to both Socks and KathyG.  They know what they are doing.  I used the "zip lock bag" trick for my transition bags last year and it was wonderful.  Didn't have to search for anything.   I also marked my transition bags with colored duct tape so they would be easier to spot if a volunteer couldn't get to them fast enough.  As far as the road and chip seal.....I ride on chip seal all the time here.  Don't  know about a greater chance of flatting, but it does slow me down about 1-2mph depending on how bad of chip seal it is.  The roads at IMFL were better than most of what I ride on here.  There was on out and back that was fairly bumpy, but it didn't last long.

Good luck to everyone!  I'll be cheering for you.

2041

BTW, my top tip from 2010, buy a multipack of tubesocks from walmart, the sand on the beach is VERY cold for bare feet before the sun comes up, 3 pairs of socks on my feet and two my hands kept me warm for the 20 or so minutes waiting on the beach for the start - i left them by the crowd barriers just before start.

Here is a copy of the list I used last year for my 5 bags. It was forecast to be cold so I had extra clothes in T1 and changed tri tops. My hands and feet get cold easily so wool socks, toe covers worked well on the bike and two pairs of gloves....long finger mountain biking gloves with cheap throw away stretchy $1 gloves over that I ditched.

Have something throw away to wear on your feet as the sand can be 30. Last year I had wool socks and my feet were still cold (theme here) and will wear socks and hard sole cheap slippers to ditch.

kathy.... that list is awesome... between your insight and socks, you guys have answered alot of the race day plan execution questions Ive been thinking about.  you guys rock!

Socks...those tips are AWESOME thank you!

So I am now reconsidering my full clothing change after the swim because I know putting clothes over wet skin is a major PITA but I am worried about having wet bike shorts when it might still be quite chilly out.  I can probably test this out a few days before by doing a practice swim on Thursday and do a quick ride but anyone have thoughts on this? 

I still plan to change into a skirt for the run, but that's a quick change and I will be much happier

Bib 2655

Patrick Hight

Men 50-54 (the SLOW part of the group!)

Three weeks from now I will have finished the Thursday practice swim! Oh boy! 

^x2

So do "they" bring our bikes to us in T1 and re-rack for us in T2? or do we? 

yes.  You might have to get your own bike but you most likely will not have to re-rack.  T1 is pretty chaotic, T2 less so as people are more spread out.

All 4 years I have done this race I have had the same shorts on all day and have not had an issue.  I use tri shorts all the time, (dont' own any bike shorts actually)  I would definately tell you to NOT try to get a sports bra on in T1......well if you have no boobs its probably not an issue, but try getting a sports bra on after a shower...geez o pete no bueno.