Ironman Lake Placid : Official Thread (Page 66)

Sounds like you got really luck last night!! I agree with Dtoce that you might want to consider something shorter just to make sure you didn't do anything really bad to your knee. I got hit by someone turning as I ran across an intersection once and I tried to finish my workout but found the next day I could barely move cause of my back. I should have just called and got a ride home. Hope the pain is down and you can get through this!

Ha This happened to me Tuesday night! I said,"really?" and shook my head. Mainly because a car wins every time. It is scary how few people know the rules of the road. Just because they are in the car they think they have the right of way. Idjits fo sho.

true true... it is threhold on the bike tonight. Scheduled 20 min warm up then 2 x 10 min. I am going to see how the warmup feels and go from there. Trust me, after exploding my right distel bicep tendon in a softball game last year in June that lead me to miss 3-4 races I am not going to put myself in the spot. I couldn't run until August or swim until 1 week before my first HIM.

needless to say, no softball this year!

Thanks for your experience w/Asics Nimbus, that is good input for me and gives me something to think about alternatively to treatment, prevention is always the better solution. 

Athletes typically handle fewer calories/hr on the run than on the bike. If you're shooting for 250-280/hr on the bike, I'd try 180-200/hr in run training and adjust up or down from there. 

I use perform and gels on the bike, and by the time the marathon rolls around I'm pretty sick of them. I think in my last IM I switched to coke and water at mile 3 or 4 and stuck with that until the end. I maybe had 1 or 2 gels the rest of the way, but what your stomach can handle and what is going to be appealing to you at that point of the day is pretty individual. I know coke works well for me, but I know other people who don't touch coke the entire day. 

I assume you practiced with Coke??? I would like to try this. Is the Coke flat on the race?

I assume you practiced with Coke??? I would like to try this. Is the Coke flat on the race?

Yea the coke is flat.

On the bike I've been good with about 350 cal / hr and its what I've been training with.  My "feeding" bottle has 3-4 hours worth of Hammer Perpetuem (810-1080 cal total) then i'll just snack on either Hammer gel or bonk bar (oh god those things are delicious) for the remaining calories. It all depends on your body type and what you can handle as many have mentioned, the long rides will be the only time to dial it in.  Just don't take in too few otherwise the run will be ugly(er).

When the run happens I'm usually sick of gel by time the bike is over, so will just feed off the course.  Its what i did at Oceanside 70.3 with bananas and some perform / water staying in that 100-150 cal / hour range (I had a gel flask on me and only used it when felt low and no station around).  I don't know how some people can take in almost 200 as 150 seemed like a lot... but its something I'll be experimenting with during this training to see if my body can handle it.

I realize it's all personal preference, but for those who have gotten sick of the gels and gu's and what not, I'm curious whether you get sick of the fact that it's not solid food, sick of the taste (especially if they are all the same flavor - but even still maybe you get sick of the ubiquitous sweetness?), or sick of overall lack of variety?

I used to train with gatorade almost exclusively, but found that I wasn't consuming enough because I'd get sick of the same flavor for hours on end.  Plus, it'd get warm in the summer.  I've since found that if I use a combination of gel, electrolyte tabs and plain old water - I am much better about keeping up with nutritional demands.  The flavor switch-up helps a lot.  But I'm curious what other ways people get sick of fuel in the middle of a 10-17 hr event.

Yup, practiced with coke. I would say the coke (and it's not actual Coca-Cola but a cheaper brand of cola) can be in varying stages of flatness depending on the aid station and how long it's been sitting out, but I have figured out I don't mind a little fizz here and there. I think it actually helps settle my stomach during the run, but YMMV.

Rich, that sloshy feeling could be due to a number of things, but if what you're putting in gets too concentrated or has the wrong osmolality, there can be problems with gastric emptying. Were you using any salt pills?

I would actually suggest erring on the low side.  Obviously getting it spot on is the best, but there are so many aid stations on the bike and run that you should always have pretty easy access to calories if you're feeling low. A wise IM veteran once said to me "It's much easier to add than to subtract." 

Rich, that sloshy feeling could be due to a number of things, but if what you're putting in gets too concentrated or has the wrong osmolality, there can be problems with gastric emptying. Were you using any salt pills?

ahhhh the benefits of having two PA's in the family... one Ortho and one Pain Mgmt... So we Face Timed with my sister in law who is an Ortho PA who specializes in knees ands he said according to where it hurts and what I can do it seems like a mild sprain or I even could have pulled on the tendon that connects my hamstring to my leg. but if pain persists to go see a Dr.

Ice and compression. Said load up on the biking (mostly flats) and swimming but lay off long hard runs for a week to get it rest.

I was able to do my 2x10's without any problems, and hit my watt numbers...no swelling this morning and feel good. But I am not going to test it with my 2 hour hilly run on Sunday. I'd rather miss that workout then be out hurt and don't want my leg to look like my arm did in the above picture... which is not of me flexing, rather it is of a ruptured bicep tendon     Have a good weekend everyone

Glad you're OK.  Just look at the positives, you could be in the ICU unit right now.  I wish people would not TEXT and DRIVE.  It's as bad as Drunk Driving.  Admittedly, I will occasionally check my phone when stopped at a Red Light, but I don't Text and Drive.

Last year at LP the coke was only partially flat.  Still had lots of bubbles.  I started the Coke the way too early last year.  This year I'm saving it for mile 20+ of the run.  Nothing like dry heaving coke bubbles on the side of the road at mile 18

And speaking of dry heaving, the last miles of the marathon at IMLP last year resembles a dive night club at 4:30 AM.  Lots of People farting, burping and throwing up everywhere!! Lots of carnage.  Anything goes at the end of an Ironman out there on the course.  It was quite shocking to me to be honest.  I did not expect it cause of all the 70.3's I've done, I'd never witness that much carnage.  But looking back...  it was Good Times

I'll be sure to bring my glow sticks 

Here's an analogy for you.  For the next 12 hours, without training, just drink sports drink, eat some powerbars, take some gels and water.  Don't eat any normal food; just Race Day nutrition.  Chances are, you're gonna start getting slightly sick of and not wanting to eating or drink it anymore.  Now add a nervous Race Morning stomach; a 2,000 people MASS START 2.4 mile swim, frantic transition run; Bike 112 miles of 6,000 feet; scramble through another transition and start Running knowing you have 26 miles ahead of you - ALL WHILE Eating nothing but Race Day Nutrition. 

Truth is, it's been 9-months and I still don't want to drink anything with Mango in it.  I think forcing myself to drink -warm Mango-flavored Perform on the Run ruined my desire to drink Mango juice for the rest of my life. 

LOL!!

I used to train with sports drinks and gu's and all sorts of stuff but it came to me via Coach that I didn't need to do that. a week or 2 before race day start incorporating race day nutrition into diet so there are no GI issues. I drink mostly water on rides but will bring 1 bottle of gatorade/perform on 4+ hour rides. My fiance is also a published author or cookbooks and she has the BEST granola out there. The only additive to hold the oats, almonds, pumpkin seeds etc together and add some sweetness is a cup of brown sugar but that cup spans about 50-60 servings. I bring the granola with me then switch to a gels or a bonk bar... love them but not the price..  close to race day.

not only do the natural foods cut calories that the processed foods give you but it also doesn't make me sick of the gels. And the only Powerbar gel flavor I like is Espresso. Literally, I ABHOR all others and I've tried them all. I thought the orange cream would be my saving grace but I hate that too.

As a guy who was 230 this time last year I had to do what I needed to do to cut calories to lose weight but also keep eating and drinking to feed and repair muscles. I am 188 today and cannot wait til race season.

2010, 240-260 lbs, first year I was DFL in almost every race.

2011, 220-230lbs ...middle of the pack and still some DFL's

2012.....180-188lbs ..... TBD

Ok, got it.   

You raise a good point with mango - do the IM events typically have a favored flavor of Perform?  While I'd like to get some Perform ahead of time to train with, if they typically use one flavor at these events, I want to get something different.  If it's a crap-shoot, then so be it.

That is a good point about adjusting two weeks ahead of time, as it seems like it would allow you to train with other stuff and limit the possibilities of getting sick of race-day nutrition.  I've recently gotten into making my own energy gel, and been trying to hone in on the ratio of 2:1 glucose/fructose that the C2MAX formula is based on - so I've been using that.  I had been thinking I should start transitioning over to powerbar gels and Perform to start getting used to it, but I could probably wait a bit longer.

I'm already imagining that I'll be salivating at the idea of potato chips halfway through the bike - nevermind 13 miles into the run.

my sister in law makes the bomb GU. I forget what is in it but at times I fill my tube with it. has groundup espresso, honey, sugar, choclate sauce and some other things. I wanted to call it BooGU but that doesn't sound like something I want to eat/drink... lol