Ironman 70.3 New Orleans : Official Thread (Page 6)

You can try to email PEM, but it will largely depend on what is donated. It may be neither...Could be an off brand of cola, but yes, it will be flat.

Cola is always my go to last hour of the run.  Water is for throwing on myself, powerade and cola is for drinking.

I drink almost all of my calories on the bike.  Depending on heat, I like to go through 50-60 ounces of fluid while on the bike.  40 of those ounces will be what I carry with me on course and will contain slightly over 300 calories (each bottle - 20oz) and about 70 carbs.

My HIM plan goes like this:

Waiting for swim start I will take a honey stinger waffle and maybe some grapes with me to snack on if I feel the slightest twinge of hunger.

I do not eat anything in T1 because your body can have an issue trying to digest food as soon as you get out of the water.

Bike:

First hour - 20oz nutrional mix with 300 calories and 70 carbs

Second hour - 10 - 20 oz of water with Keebler PB&J crackers (love the salt taste) and a 200mg caffeine pill

Somewhere in the middle of the second hour I go to my second nutrional mix I carry and drink that to finish the bike (somewhere in the 2:30 range).  I also carry a gel with me on the bike and if I feel like I need more calories, I will take one just before I hop off.

Run:

if I took my gel just before I jumped off the bike, I will take another one 45 minutes into the run with two cups of water (at least 4 ounces), then another gel about mile 9 or so.  between the aid stations where I take a gel I drink perform and cola where offered.

Your nutrition plan needs to be specific and precise, but also mist have the ability to throw it aside and go from scratch if something doesnt work.

Do not get depending on a PB&J sandwich the crust cut off if you can't take anything else.  If you drop it, you don't want that to end your day.

here is a summary of seebohar's caffeine protocol i wrote up:

http://tricoachgeorgia.com/bob-seebohars-caffeine-protocol-the-essentials/

LSUfan,

You have a good plan and great advise.

When I did Ironman Florida2011, I relied on all liquid as well.  Hammer Perpetuem & Hammer gels. Hammer Endurolyte powder mixed in with FRS in a small flask.  Perform and water. Roughly 350 cals per hour on the bike. Lost trak of the cals on the run as I walked a bunch of it.

In a Half IM "this one in New Orleans, I will use Pacific Labs Accel Gels, Gatorade or Powerade and whatever Electrolyte replacement drink is available on the course, Water, and a separate flask  of FRS with Endurolye powder and water "fairly concentrated" or put this mixture in with a 22 oz bottle of Gatorade and not so concentrated.

Roughly 300 cals per hour on the bike "mostly from the Accel gels - good ratio of Protein and Carbs.

Same on the run with the gels at maybe 200 cals per hour.

Lookin at breaking 6 hours, that's about the best I can do.

My nutrition for an IM and and HIM are different. For a HIM I will GU it before the swim then once on the bike I'll try to average 250 cal per hour starting about 20 min in. I do this through GU, Chews, Gatorade (Perform) and Pay Day candy bars.

For the run I pretty much follow what Adam said. GU at mile 4-5 and mile 9 then coke/water/perform in between.

enjoy,

Duane

Appreciate all of the advice on nutrition - I have read everything from Matt Fitzgerald's minimalist advice to drink sports drink whenever thirsty all they way to 300 calories and up per hour on the bike. 

I did an 80 mile ride yesterday and experimented with nutrition. Had a pack of Cliff Shot Blocks (200 calories), a GU Roctane (110 calories) a PB and Jelly Bonk Breaker (250 calories) and hydrated with 1 bottle of Powerbar Ironman Perform (175 calories) and several bottles of water. Don't feel like I needed all of that, but wanted to experiment and see if I would encounter GI issues mixing blocks, gels, and solid foods.

That was 735 total calories, which is LOTS for me, as I am pretty minimalist when it comes to eating on long rides. I am hoping that will be enough to carry me through the run, but I will keep either GUs or Shot Blocks on hand for the run, and of course there will be Powerbar Ironman Perform at the run aid stations as well. 

This is a big weekend in Memphis for cycling and running. On Saturday, the first metric century of the year is held by the bike club. This morning was the first half marathon. I did both plus swam a 1.2 mile swim yesterday afternoon. 62 mile ride was 17 miles longer than any I've done so far this year and I was able to keep up 17 mph (good for me) despite a lot of wind. The half marathon was worrying because my legs were pretty sore from yesterday's ride. But after two slowish miles at the outset I was able to really pick things up and actually got a PR and shaved 17 minutes off my time from last year (granted, I lost about a quarter of my body weight over the last 15 months which does make a big difference). Now I will focus on getting in the brics and trying to maintain my bike and running base.

You can also staple the tab to an elastic race belt.

Send an e-mail to the race director. With large scale events like this I highly doubt someone else can check out your things. I'd be worried if someone could check out my bike

Already did - no response yet.  Just figured someone on here might know.

And, most big races I've done will let you give a bike gear checkout ticket to a friend or family member, to let them get your stuff out of transition.

I always tape my gels to my top tube.  Not sure how your friend lost some.  Get some electrical tape and tape the tab part of the packet to your top tube, so as when you grab the gel and pull it off, it opens for you since the tab portion is taped to the bike.  Make sure you wrap the tape around the entire top tube...unless you kick it getting on your bike, it won't go anywhere.

They also have these if you really don't want to do tape.  I think I have have one at home that was given to me at a race I can give to you if you want it.

http://www.lyramid.com/products.html

For IMFLA, you get a bike pick up ticket in your gear bag.  Whoever picks up your bike (doesn't have to be you) just presents the ticket and can get your stuff from transition.

The same has been the case for IMNOLA in previous years.

I suggest everyone give this ticket to a friend or family member before the race just in case.  if something happens to you on the run (or anywhere), someone can still get your bike out of transition.

^^That is great and I hope that is what they do at NOLA.

The biggest downer for me and IMNOLA (and I am even a local) is a point to point run finishing in the french quarter means after the race you hang there for a bit, then you have a choice.  Go get your bike just as soon as your done eating and recovering.  OR, clean up, go party for a while, eat some dinner, then make your way back out to T1 before 9 pm to get your bike.  I have always opted for choice two and twice I have been the last person to pick up my bike (they just laid them on the ground and took the transition racks with them).

I advise trying to figure out what works best for you, but I would MUCH rather let someone else go get mine while I got cleaned up and or hung around in my hotel pool. 

To carry gels, just use a gel flask.  It can hold at least 5 gels and is easy to use.  I actually use it and dilute the gels a bit.  Took me 3 years to finally decide to try one and I love it.

And yea, all IM events give you two "tickets" with your number on it for bike removal.  I give one to my wife and another to a friend.  I usually end up getting it myself shortly after the race.  Since I usually drive over in the morning I just ride the bus over to pick up the bike then drive my stuff back.  The thought of going over later in the night just doesn't appeal to me.  The issue with this plan is my wife can't go get my stuff for me because the car is at transition. 

enjoy,

Duane

This is great to hear. I'm going to be dragging a long a "team manager" and friend1 (bike slaves) to the event with me and a friend2 and when we're out racing, gonna send them to pick up our stuff =P