Ironman Florida : Official Thread (Page 5)

2010-11-18 2:13 PM

in reply to: #3200126

Champion

19812

Subject: RE: Ironman Florida : Official Thread

Yes you can retrive your sn bags day after race. You have to search for them so you can't count 100% on stuff being returned.

Good thing with training is you figure out what works for you and what doesn't. Can you ride 112 in tri shorts? Or do you prefer bike shorts? What nutrition works? What to wear at various weather conditions?

Record the details in your blog and you will find it much easier to recall what worked clothing wise when it was like xxx weather wise 3 months ago.

Normal high for IMFL is in the mid 70s. Lows vary more but mid 50s is common but it has been in the 30s and 40s. I am alway on the look out of cheap technical clothing I could use in IM and not be sad to lose it by ditching it at an aid station or not getting it back in my sn bag. Arm warmers for $10 I buy them, jackets or vest that are inexpensive but technical as the last thing I need is something like a sweatshirt wet and soggy.

Jacket I wore all but 4? hours and the swim at IMFL I bought a few weeks before more than 50% off on Amazon. It was wicking, windproof and could roll it up so it fit in my hand so I could put it in my pocket and use it again later. Jacket worked perfectly for me. I took it off at about mile 70 stuffed it in my pocket, carried it for me on start of run and as sun went down it cools off a lot I put it back on. It was easier to carry it with me than wait for sn and not be sure if I needed it then or not.

SN on bike was at ~ mile 56 and on run ~13 miles in. So you get one chance to get in to the bag. I did drop off my arm warmers at sn when I ran by it on the start of the run, gave them to a volunteer and gave her my race number.

timkelley

2010-11-18 2:32 PM

in reply to: #3217078

Subject: RE: Ironman Florida : Official Thread

Thanks Kathy for your thoughts! A jacket is a good idea to have that I can easily put in my pocket.

This IM will be harder in planning because you don't really know what the weather will be like. In Louisville, I knew it would be HOT!

Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

2010-11-18 2:58 PM

in reply to: #3216937

Champion

7704

Williamston, Michigan

Subject: RE: Ironman Florida : Official Thread

timkelley - 2010-11-18 2:18 PM Hey Socks...one question I have. Are you able to retrieve your special needs bags following the race in IMFL. When I did IMKY, we were not allowed to get back our bags after the race. It would change a lot on what I would put in there if I could get it back.

Also, I would only recommend completely changing clothes (at least shorts), just to have something dry. Plus, for the bike, I do not think I can do 112 miles in tri shorts. I need the full padding! I do agree on keeping it simple though. I put too many snacks, etc in my transition and special needs bags that I did not need. I was mostly satisfied with the nutrition provided on the course.

Tim

Last 2 years yes you could try to find them. I found both last year but was only able to find my bike SN bag afterwards this year. I would not put anything in there you would be heart broken to loose. There was a VERY angry athlete trying to find his stuff this year....DU-OH

I don't own any bike shorts. I do all my cycling in tri shorts. If you are female and considering a full change I would advise you to practice putting a sports bra on when you get out of the shower and are wet. NOT EASY. My friend has bee the captain of the changing tent for years. She says the pros keep it so simple they have almost nothing in their bags.

Edited by Socks 2010-11-18 2:58 PM

2010-11-18 3:50 PM

in reply to: #3200126

Champion

19812

Subject: RE: Ironman Florida : Official Thread

I tried about 6 types of tri shorts in the 6 weeks before IM FL. I found I like chamios in bike shorts better more hour glass shape but part of chamois goes slightly down inside of my thighs. The tiny hour glass tri chamois are okay but not for 6+ hour on the bike.

I went back to my old favorites Omph! brand tri shorts with their unique distance pad chamois. Perfect for HIM or IM distance races as sort of between tiny tri chamois and bike chamois and they dry out quickly.

irondg

2010-11-18 7:25 PM

in reply to: #3216942

Veteran

206

Auburn

Subject: RE: Ironman Florida : Official Thread

millarg - 2010-11-18 2:20 PM

I guess you and I were there at the same time. 2007. He stood at the water stop outside the Buconeer Hotel handing out water and oranges. Class act!

Blueraiderzone

2010-11-19 2:54 PM

in reply to: #3200126

Expert

769

Murfreesboro, Tennessee

Subject: RE: Ironman Florida : Official Thread

With IMFL nearly a year away, what is your training plan?

My wife is running her first marathon in April and I am training with her. I am still trying to hit the pool at least a couple times a week. I hear "Santa" may be bringing me a trainer, so hopefully I can ride a couple nights a week. My goal is to keep building my base.

I figure after my wife's marathon I will get in full training mode which will give me about 6 months training before IMFL.

Does this sound like a good plan to those who are more experience with IM's? Any advice would be appreciated.

2010-11-19 6:00 PM

in reply to: #3218687

Champion

7704

Williamston, Michigan

Subject: RE: Ironman Florida : Official Thread

Blueraiderzone - 2010-11-19 3:54 PM With IMFL nearly a year away, what is your training plan?

My wife is running her first marathon in April and I am training with her. I am still trying to hit the pool at least a couple times a week. I hear "Santa" may be bringing me a trainer, so hopefully I can ride a couple nights a week. My goal is to keep building my base.

I figure after my wife's marathon I will get in full training mode which will give me about 6 months training before IMFL.

Does this sound like a good plan to those who are more experience with IM's? Any advice would be appreciated.

I do what my coach tells me to do Look over some training plans. There are quite a few on this site and many others. Think about a coach it helps a TON and takes the planning of how much how far how hard off your plate. Lots of people do fine without a coach but I would probably either grossly over train or under train. REad som ebooks find a plan that fits you as an athlete and your lifestyle. This is a good time to work on weaknesses.

FWIW for those reading my posts, I've done IMFL 4 times and I've been doing tris about 6 years. I'm a sports med orthopedic surgeon. I'm not fast but I am smart and I know more than the average triathlete about anatomy, physiology nutrition etc. I lecture for the American College of Sports Medicine, am a fellow of the college and am one of the course directors for ACMSs team physician course. I know the literature as published in sports med journals. People sometimes dismiss what I say out of have because I am not fast and you are certainly free to do that, but speed does not equate knowledge Happy training everyone

Edited by Socks 2010-11-19 6:04 PM

GMAN 19030

2010-11-20 8:32 AM

in reply to: #3218687

Extreme Veteran

1986

Cypress, TX

Subject: RE: Ironman Florida : Official Thread

Blueraiderzone - 2010-11-19 2:54 PM With IMFL nearly a year away, what is your training plan?

My wife is running her first marathon in April and I am training with her. I am still trying to hit the pool at least a couple times a week. I hear "Santa" may be bringing me a trainer, so hopefully I can ride a couple nights a week. My goal is to keep building my base.

I figure after my wife's marathon I will get in full training mode which will give me about 6 months training before IMFL.

Does this sound like a good plan to those who are more experience with IM's? Any advice would be appreciated.

Most IM training plans are anywhere from 12 to 24 weeks and mostly depend on what kind of base you have built up. I've used several plans over the last couple of years. Ironguides, Matt Fitzgerald's Week-by-Week Training Guide and Endurance Nation. Endurance Nation wins hands down. I'm not just saying that because I'm on their team, I'm saying that because that's why I'm on their team. Their methodology just works and makes sense. Just my $.02!

Beginner Triathlete has free plans that you can use. I don't think they're very good. The swim and run parts of the BT plans are okay but the bike part sucks. That might be a blasphemous statement around here but it is what it is.

marathongirl11

2010-11-20 8:58 AM

in reply to: #3217115

Veteran

671

Harrison, Oh

Subject: RE: Ironman Florida : Official Thread

"Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

"

Use ALOT of glide on the back of your neck ~ especially up toward your hairline. I was chaffed soooo badly in that area....skin was just peeling off for days. This was something I was not prepared for. I did apply glide to my normal chaffe areas; however, I think that I was more buoyant (because of the saltwater) than I expected and my head was higher up in the water than normal. I heard lots of others saying the same :) Just a friendly tip :)

Edited by marathongirl11 2010-11-20 8:59 AM

GMAN 19030

2010-11-20 9:26 AM

in reply to: #3217115

Extreme Veteran

1986

Cypress, TX

Subject: RE: Ironman Florida : Official Thread

timkelley - 2010-11-18 2:32 PM
Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

It's just a little choppier and tastes like salt. Don't let the "ocean" factor concern you too much. The X Factor for the IMFL swim (and most other IM swims) is the mass start. The waves and salt water won't concern you much while you're getting hammered by 2500 other people fighting for the same space. It's not something you can really train for but it's something you need to mentally prepare for.

2010-11-20 9:37 AM

in reply to: #3200126

Champion

19812

Subject: RE: Ironman Florida : Official Thread

Ocean swim is what kept me from doing IMFL sooner.

What I did to help me prepare for ocean swim was do practice swims in ocean, did a 2 mile race in ocean in Salem, signed up for IM distance aquavelo in similar conditions (ocean swim & flat bike) at Chesapeake Man in September. Before the race I did couple practice swims working on sighting and feeling comfortable in the race swim venue.

Current and waves are more an issue in FL than in lake IM swims. Typically current pushing you as you are facing the water right to left and swimming back to shore left to right. I think it is not uncommon to have slower IM swim in the ocean compared to lake due to potentially more challenging conditions.

You can get a lot more chaffing in ocean swim than fresh water swim so having your wetsuit on properly will help. Using anti chaffing products generously such as body glide on top of a roll on anti chaffing product.

Practice will help you gain experience and confidence.

Edited by KathyG 2010-11-20 9:38 AM

DanielG

2010-11-20 9:40 AM

in reply to: #3219320

Subject: RE: Ironman Florida : Official Thread

marathongirl11 - 2010-11-20 9:58 AM

"Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

Just a friendly tip

I noticed that at the B2B breakfast. EVERYONE had a wetsuit hickey of greater or lesser degree but it was there. DIdn't even think of the salt water, I just figured it was because I've only done HIM or shorter before and this was normal for a full. Saltwater making it worse makes sense.

coglenn

2010-11-20 10:57 AM

in reply to: #3200126

Member

Evergreen, CO

Subject: RE: Ironman Florida : Official Thread

This is my first time at IM distance, so thanks for all the great information everyone, this is really helpful. I was planning to do an HIM along the way next year, is there a "best" point in the training cycle to do this before the IM race? Two months earlier, three months earlier, etc?

I am also thinking about getting a coach, my thought being to do that in conjunction with starting a plan say 6 months before the race. Between now and then is base preparation which I assume I can handle on my own. Sound like a reasonable strategy?

Thanks again.

Glenn

2010-11-20 11:05 AM

in reply to: #3219396

Champion

7704

Williamston, Michigan

Subject: RE: Ironman Florida : Official Thread

coglenn - 2010-11-20 11:57 AM This is my first time at IM distance, so thanks for all the great information everyone, this is really helpful. I was planning to do an HIM along the way next year, is there a "best" point in the training cycle to do this before the IM race? Two months earlier, three months earlier, etc? I am also thinking about getting a coach, my thought being to do that in conjunction with starting a plan say 6 months before the race. Between now and then is base preparation which I assume I can handle on my own. Sound like a reasonable strategy? Thanks again. Glenn

I am sure opinions will vary widely on this and a lot of it has to do with how well you recover from things. Do you recover easily? Does it take you longer than most? I don't think my coach would want me to do a HIM with less than 3 months from the ironman date. Too much important training in that last build to be recovering from a race.

2010-11-20 11:08 AM

in reply to: #3219349

Champion

7704

Williamston, Michigan

Subject: RE: Ironman Florida : Official Thread

DanielG - 2010-11-20 10:40 AM

marathongirl11 - 2010-11-20 9:58 AM "Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

Just a friendly tip

I think a big key is to remember to lube your neck during the practice swims. Sometimes in the excitement we forget Once its irritated it just gets messier and messier

My neck after IMFL 2008

Edited by Socks 2010-11-20 11:10 AM

Plainsman AU

2010-11-20 11:28 AM

in reply to: #3219409

Expert

945

Auburn AL

Subject: RE: Ironman Florida : Official Thread

Socks - 2010-11-20 11:08 AM

DanielG - 2010-11-20 10:40 AM

marathongirl11 - 2010-11-20 9:58 AM "Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

Just a friendly tip

I think a big key is to remember to lube your neck during the practice swims. Sometimes in the excitement we forget Once its irritated it just gets messier and messier

My neck after IMFL 2008

OUCH! And that is all I got to say about that.

Tee2078

2010-11-20 12:39 PM

in reply to: #3219346

Regular

Fogelsville , Pennsylvania

Subject: RE: Ironman Florida : Official Thread

Thanks for the tips. Little things like this can payoff huge dividends. I didn't even think about the chaffing factor of an ocean swim vs fresh water but it makes sense.
Do they have hoses on the way to T1?

Edited by Tee2078 2010-11-20 12:44 PM

Tee2078

2010-11-20 12:47 PM

in reply to: #3219424

Regular

Fogelsville , Pennsylvania

Subject: RE: Ironman Florida : Official Thread

Plainsman AU - 2010-11-20 12:28 PM

Socks - 2010-11-20 11:08 AM

DanielG - 2010-11-20 10:40 AM

marathongirl11 - 2010-11-20 9:58 AM "Since you have done IMFL before, you have any ocean swim tips for 1st timers (to ocean swimming that is)?

Just a friendly tip

I think a big key is to remember to lube your neck during the practice swims. Sometimes in the excitement we forget Once its irritated it just gets messier and messier

My neck after IMFL 2008

OUCH! And that is all I got to say about that.

DAMN!!! The shower after must have stung juuuuuuuust a bit.

2010-11-20 2:13 PM

in reply to: #3219481

Champion

7704

Williamston, Michigan

Subject: RE: Ironman Florida : Official Thread

Tee2078 - 2010-11-20 1:39 PM Thanks for the tips. Little things like this can payoff huge dividends. I didn't even think about the chaffing factor of an ocean swim vs fresh water but it makes sense.
Do they have hoses on the way to T1?

They do. Its kind of a shower. I did not chafe at all in 2006. 2008 was a disaster, obviously, and that started on the practice swims leading up to the race. 2009 really nothing and I got a little bit this year because I totally forgot to pack body glide so did the first practice swim with nada.

LSUfan4444

2010-11-21 7:23 AM

in reply to: #3216937

Veteran

593

Mandeville

Subject: RE: Ironman Florida : Official Thread

Also, I would only recommend completely changing clothes (at least shorts), just to have something dry. Plus, for the bike, I do not think I can do 112 miles in tri shorts. I need the full padding!

I wore my cycling shorts over my tri shorts for the bike, then in T2, just slide your cycling shorts off. You can have the comfort of your favorite tri shorts, but the padding of your favorite cycling shorts. Then in T2, you don't have to change again, just slip the cycling shorts off.

2010-11-21 7:30 AM

in reply to: #3219957

Champion

19812

Subject: RE: Ironman Florida : Official Thread

LSUfan4444 - 2010-11-21 8:23 AM

Also, I would only recommend completely changing clothes (at least shorts), just to have something dry. Plus, for the bike, I do not think I can do 112 miles in tri shorts. I need the full padding!

If you opted to pull shorts over tri shorts that are wet try it before the race as more fabric can lead to chafing for some.

There are tri shorts that are made for distance that have more substantial pad than many of the fleece or tiny chamois most tri shorts come with. Look at tri shorts made for distance. I have used Oomph! tri shorts that has their great distance pad in it as well as DeSoto 400 mile shorts for my Ironman races. Both worked well for both bike and run. I do like bike shorts so most often I opt for bike shorts in training so I get the idea of using bike shorts in training. IM in bike shorts would mean no peeing on the bike as chamois doesn't dry quickly like tri shorts.

millarg

2010-11-21 8:17 AM

in reply to: #3219962

Extreme Veteran

483

St. Thomas, US Virgin Islands

Subject: RE: Ironman Florida : Official Thread

Happy weekend everyone,

Ran the BVI 1/2 Marathon yesterday (was also classified as the OECS 1/2 (Organisation of Eastern Caribbean States) meaning several very fast people from around the Caribbean where there)

Pulled a 1:35 out of the hat & am very happy - a 3 min PR for me, managed to consistent pace with a slight negative split

)

http://connect.garmin.com/activity/57352212

2010-11-21 9:19 AM

in reply to: #3219987

Champion

19812

Subject: RE: Ironman Florida : Official Thread

millarg - 2010-11-21 9:17 AM Happy weekend everyone,

Ran the BVI 1/2 Marathon yesterday (was also classified as the OECS 1/2 (Organisation of Eastern Caribbean States) meaning several very fast people from around the Caribbean where there)

Pulled a 1:35 out of the hat & am very happy - a 3 min PR for me, managed to consistent pace with a slight negative split

)

http://connect.garmin.com/activity/57352212

Congrats Glen...great job on PB 2 weeks after IM!

Negative split is awesome!