Ironman Lake Placid : Official Thread (Page 59)

Okay, I have missed two workouts this week--Tuesday's a.m. swim and Friday's a.m. run (I'm doing the Fink plan) because I hit the snooze a bit too many times and going back to bed felt so good....but now I feel incredibly guilty. Up to this point, I had only missed maybe 1 workout. Should I feel guilty? Is this going to set me back? Should I try to make up for it on the weekend by extending my long run? My "punishment" for missing this morning's run is to swim 5,000 yards tonight (which will also make up for Tuesday's missed swim).

Thoughts from others? Am I being irrational?

Missed workouts happen!!  The book says not to beat yourself up over it and to continue on with the plan as scheduled.  FWIW: I am missing today's swim as the Y pool is closed for Good Friday.  I also feel a tinge of guilt, but will just carry on. 

I'm use electrolyte tabs so I can drink more water and less sport drink (sugar).  Plus, the electrolyte tabs have stuff most sports drinks don't like Potassium, Magnesium, Magnesium, Vitamin D (salt stick caps ingredients). 

I've found Hammer Endurolytes and Saltstick caps work well for me.  I've found S!Caps leave my saliva taking like seawater - granted I almost dnf'd a 70.3 race after popping a few too many

I probably missed around 20 workouts last year, if we're being honest. 

Awesome inspirational story.  Thank you for sharing. 

my bike ride yesterday was just over 40 miles;got a little lost so it was 2 miles more than the course outlined below

should be good training for IMLP with 5K of elevation gained-legs sore today

http://beginnertriathlete.com/discussion/training/map.asp?routeid=173915

-----------------------------------------------

I've missed 20 workouts so far THIS YEAR-do not worry about what is out of your control but instead try to miss as few as you are able-and make the most of the workouts when they are scheduled-we are all pulled by life's stressors and there is too much to worry about as it is

Do your best and forget the rest! (one of my favorite lines from the man that hurt my abs with ab ripper...)

Yes, it's a wave start. And from what I understand the clock doesn't really start until the last swimmer has entered the water.  That could be wrong but I remember hearing/reading that some where...

But you will need to make a pit stop at Special Needs on the bike for more fluid.  And you will have to carry all your fluid with you for a marathon if you want to exclusively use infinit.  So there is a tradeoff, for sure.  Either way, you need to put in some work to figure out your nutrition. 

Nice Ride!!! 

And when I said missed 20 workouts, 90% of them are mid-week workouts.  I try to NEVER miss a Long Run or Long Bike.  The Long Run and Long Bike are the bread and butter of Ironman training.  Mid-week workouts help us perfect form, technique, and are the basic consistency that helps us to recover and perform the Long Bikes and Long Runs.  If you start missing a lot of Long stuff than I would worry; but not the mid-week stuff (although they are important.)

I like hammer endurolytes! just started using them last year because it was darn HOT around here! NO ISSUES THUS FAR

But you will need to make a pit stop at Special Needs on the bike for more fluid.  And you will have to carry all your fluid with you for a marathon if you want to exclusively use infinit.  So there is a tradeoff, for sure.  Either way, you need to put in some work to figure out your nutrition. 

Well, I can say what I had planned to do (until I found the Rev3 1/2IM fit quite nicely)

Do a long triple

S-steady long swim 2K nonstop-with your background you do not need to brick this workout-drive back home and get ready to do your bike/run brick

B-56 miles or so-steady-with goal RP for IM and use your nutrition plan to practice-check weight pre and post bike

R-13.1 miles or so-steady-at goal IM MP-using your planned nutrition scheme-check weight...blah blah blah

You know the drill-it's just harder by yourself. It will help you to maintain focus, though, doing it by yourself.

(I do a triple every week. Swim in the early am and brick in the pm every Thursday.)

This will likely be a 6hr day. Those are nice to put in the logbook. I have several planned in training-even without the 1/2IM race...

I am sure this has been addressed before, so sorry if it's redundant. What is the brand for the energy gels that they will have on course? Will it be Gu? Just normal Gu gels, or Roctane? I want to train with what they have on course to make life a little simpler (as long as they mesh with my needs and my GI system)

Second: What is a good fluid/gel/food rate for the bike and run? I am sure everyone has different approaches, but I just want some ideas. I know for a fact that today on my 4 hour ride I didn't have near enough fluid, and now I'm paying for it...but that would be even worse on race day! Also, I only have 3 bottle cages and can only take so much--do others plan a stop at a convenience store or a place that has access to water and refills on training rides? 

Thanks!

--Annie

Annie, I think the IMLP folks recently (in the last month) announced that the drink on the course will be Perform and the gels will be Gu.  I don't know about Roctane versus the regular and caffeine versus non-caffeinated.  As a result, I'm trying to run through my massive supply of Powerbar gels that I bought early in the winter so I can start testing the Gu's on training rides.

RE: Cages.  For training rides I wear a regular cycling jersey and stuff two bottles in a pocket.  This means I leave the house with four bottles (one cage on the frame and one torpedo style between the aero bars up front).  So far, it has been cool and I've never needed more than 3-4 bottles.  However, I have scouted a water fountain 30 minutes from home down one trail, 45 minutes from home on another and about 1:15 from home there is an Exxon station that leaves the bathroom unlocked for cyclists.  Bottom line, I know that I'll have to stop at gas stations or fast food places once it warms up.  

RE: Rate.  Don't count on this...it is only a rough guide and I'm not quite sure it is going to work for me.  For the past three weeks, I've been going with one bottle of Perform per hour, one gel on the bottom of every hour and half of one Powerbar on the top of every hour.  It is easy to remember and gets me to roughly the right caloric intake.  I also sip a bottle of generic nutrition shake that is very much like a Ensure -- it has the nutritional profile of a Powerbar.  The bottle/gel/half bar system is for however long I'm riding.  The nutritional shake is only for the first two hours and then I've emptied it.

Hope this helps...again, it is only a guideline.  I'm 190-ish pounds and tend to sweat a good deal (though it has been in the 50s and low 60s for my long rides so far.)

I just went on face book the other day and asked this same question to the IM page. I told them I was aware the drink would be perform and the bars were bonk breakers, but I wanted to know what kind of Gu there would be. I asked if it would be Roctane, the chomps or regular. They told me it would be a combo of the 3. I think they misunderstood me and meant a combo of the 3 brands. Later, I thought I read somewhere that it would be just Roctane Gels.

Today, I just tried out the Gu Roctane drink (new on the market). It has 240 calories a serving. It barely had any taste to it, but I liked it compared to anything else I have drank because they all seem so thick and nasty! I tried the lemon lime and fruit punch. I did a century today and I came home half way to change into shorts and fill my bottles. Sometimes I will stop at a gas station and pick up a drink if needed. Other times I have stopped at water fountains on my route to fill up. I carry 2 bottles on my frame and an aero bottle between my bars. It's not enough to go the entire 100, so I def. have to stop. I figure it's almost like stopping at the special needs bag. I think in the near future I'm going to pack a cooler and put it near my mailbox. On one of my loops I'll swing by and fill up to save time

Im doing the same thing. I cant see spending $250 to do a him when i can put that money toward a weekend in placid. I hope to go up, camp for a cpl nights, and do my own half while up there. I realize its not the same as a race...but if i have to drive a cpl hundred miles id rather head straight north. I do this more for the training than the racing, and i love it up there.