Ironman Florida : Official Thread (Page 47)

I get cold easily but wet bike shorts was okay for me last year in the 40s at start of bike. Tri shorts dry fast. I did change tri tops just so it wouldn't be wet under my jacket start of bike. If it was warmer I would not do that.

Changing sports bra or tri shorts when wet is tough as is putting on compression sleeves or socks.

If you are in the bulk of the athletes you may have to get your own bike. If you are FOP or BOP they will get it for you.

I've always been handed my bike at all my IMs as I fall into the BOP category.

It won't be chilly. Last year was a fluke.  At most I would throw the dry shirt on in T1.  That is fairly easy as long as it's not a tight shirt.  Wet shorts won't bother you.

Wow, between the bike course description, the IM strategy and then info on what to put in the bags, I m all set.  Right...  Seriously, thanks for all the information.

Duane

Holy Cow, are you packing your bags for a week?  It is only 2.4, 112, and 26 miles...lol

I love Kathy's list but I'm the total opposite.  Here's what was in my bags for IMLP in July.  The same stuff will be in my bags for IMFL.

T1

Bike shoes

Helmet 

Sunglasses

Race Belt w/ Number

Bag w/ bike nutrition (2 halves of a power bar and 4 gels)

Bike SN

Tube

Cartridge

Bag up bag of bike nutrition (2 halves of a power bar and 4 gels)

T2

Running Shoes

Socks

Visor

Fuel Belt Pouch w/ Run Nutrition (2 packs of shot bloks and 2 gels)

Run SN

Nothing

Kelly and I are at opposite ends of spectrum. If it is warm I don't bring nearly as much in various bags. I still passed many people in T1 and T2 last year.

What are all of you doing training wise this weekend?

Kathy, what is the benefit of deleting the history? battery life? or will the satellite link come on line quicker? I have the Garmin 305.

I have a long swim and quickie run on sat, and long bike and quickie run brick on sunday

I am between Kelly and Kathy on the stuff spectrum....and I dont' really have a list.  I would suggest that you pack everything as you will need in plastic bagsbefore leaving home and when you get there just transfer it into your bags you get at the race.  No muss no fuss.

T1 bag:
Must haves:Helmet, shoes, socks, sunglasses, racebelt with GPS, I usually wear a bike shirt over my tri top
Personal needs: wet wash cloth in a zip lock, Dry towel, sunscreen, uncrustable to eat on the way out of T1
Might needs: Arm warmers, gloves, wind breaker

Bike SN : CO2, extra tubes, extra food or fun food

T2bag:
Must haves : Shoes and socks, hat, snack size zip lock with blister bandaides tums and electrolytes
Personal needs: Wet wash cloth in a zip lock, dry towel, throw away tooth brush, uncrustable
Might needs: long sleeved top +/- wind breaker
I usually carry a hand held bottle but I am thinking about not using it this year as I usually don't need it at IM.  Will depend on the weather

Run SN : DIET COKE (I have a special technique for keeping it cold all day.....ask me if you want the secret) vanilla oreos, another snack size zip lock with more first aide supplies, ?Wind breaker or another long sleeved shirt, Light for my hat, hand/finger lights

A lot of it depends on the weather forcast and what it is like in the days leading up to the race.  Prepare for the worst and hope for the best!!

Hi guys, just read the athlete guide and have a couple of questions that I would like to ask.

1.  Shoes must be placed inside the athlete’s bike-to-run gear bag in transition and may NOT be attached to the pedals. e (only professionals are allowed to do that)
     I was surprised to see this, is this rule strictly applied or ?  I take it that they may be racked for the Swim to bike portion of the race.

2.  Compression calf sleeves
     Some races in Europe ban this even if it is under the wetsuit, what is the rule in the Ironman  series ?  Nothing is stated in the athlete guide regarding this.

Thanks!
 

My stuff

Prerace breakfast: 2 mini bagles/coffee/4 servings Hammer perpetuem/water.

Body prep: A&D oinment (you know where).

Sip water up to 2 hours before/sip perform in last 30minutes.

On the beach: Tri shorts/wetsuit/cap/goggles/stocking cap(throw away)wool socks(throw away)/warm gloves(throw away).

T1: Same Tri shorts/shoes/socks/helmet/fingered gloves/armwarmers/legwarmers/sleevless tri top/old short sleeved jersey(discardable)/light jacket(discardable/sunglasses/race number belt.

Stuff on bike: 1-7hour bottle of Hammer Perpetuem=135 calories per hour / 2-6 serving flasks of Hammer gel=180 calories per hour/1-6 serving gel flask with 6 servings of Enduralyte power and 1 packet lowcal FRS powder mixed in (very concentrated will chase with water)/1-24oz bottle of Perform/1-24oz aero bottle with water/2-tissue rejuvinator capsules/open bottle cage behind seat for grabbing more fluids on the the course/tool pouch with 2 tubes/multitool/tire irons/2-CO2 cartriges/couple of chainlinks with link removal tool/mini tire pump on the frame. Nothing in special needs bag.

T2/Run: Same Tri top and shorts/shoes/socks/gloves/ hat/same sunglasses/race number belt(same from the bike"turn it around")/fuelbelt with 2-8oz bottles one with water and one with perform/1-6 serving gel flask in side holster with Hammer gel/small fuel pouch  in front with 6-Perpetuem Solids and 4 FRS chews and a few Enduralyte capsules and Tissue Rejuvinator capsules.  Grab extra fluids on the course. Maybe have an old long sleeve shirt (discardable) in a special needs bag.

1- yes.  Becuase its just bike racks the bikes are racked VERY  tightly. Even the pros can't put their shoes on their bikes

2-TONS of people wore compression sleeves/socks last year.  I'd be shocked if it were disallowed.

Exactly I have had my memory full occur during an IM or HIM in the past...live and learn so now deleting history is on my list.

I hate cold so I am going to take whatever I might need - I can always opt to not put it on.  But if I don't have it I am out of luck.

This weekend:

Friday - 5,000 yd swim (completed at lunch today)

Saturday - 5 hr ride (close to 100 mi depending on pace) followed by an 1 hr run

Sunday - 3 1/2 hour run.

I hope that's it for the long weekends

 enjoy

Duane

Thanks for all the tips on what to pack.  The full is very different from the half with all these different bags instead of your goods at your bike site.

Are there wetsuit strippers?

In looking at the results from last year, it appears that the average T1 time is well over 10 min.  There are a lot of 15+ min T1 times. 

What could possibly take so long?

Look at transition map distance is farther than many IMs like IM Canada.

It was cold so many folks did complete cloth changes or put extra clothes on so that takes longer as wet bodies and changed or adding tight clothes isn't fast.

Many if not most folks participating in an IM are there to challenge themselves not really race for AG or KQ spot so comfort trumps speed for many.

Yup,  you run the length of transition several times during each transition.  Plus I think the "end of the swim" mat is near the water...so you have to run up the beach too.  There is a LOT of running in the IMFL Transition design.  A LOT.

For T1 I remember running up the beach, taking a left and going about 3/4 of the way across Transition to get into the change tent. Then when you leave the tent you have to run all the way back to the other end of transition (i.e. running past ALL the rows of bikes so that it doesn't matter where your spot is).  You retrieve your bike and then run ALL the way back to the west end for the bike exit.

For T2 you come in the bike in, hand off your bike (and are thus saved the back and forth for now).  Then you go into the tent (which is on that side) and when you leave the tent you have to run all the way to the east end for bike out.

It's a lot of back and forth.

And as Kathy said...people were putting on a LOT of clothes in T1 last year.

yes there are wet suit strippers

RE transition is a bit of a hike to get to teh transition area.  You have to run up the whole beach thru a building, get yourbag then run into another building.  Its CROWDED AND CHAOTIC in the transition area esp in T1.  HARD to get clothes on a wet body and like Jen said you have to run the length of transition and then back to get your bike.  Personally I think full wardrobe changes are a mistake.  Add, don't take away or replace if its cold.