Ironman 70.3 California : Official Thread (Page 7)

Breakfast - Oatmeal, Bagel w/ PB, fruit, and water.

Pre-race - Bag of fruit smoothie Honey Stinger Energy Chews (160 cals) and some water/perform.

Bike - Only water for first 30 minutes of bike.  Will drink a 3-hour concentrated Infinit mix thereafter along with one Powerbar.

Run - Planning on Honey Stinger Energy Chews every 45 minutes along with aid from the course (food and perform).  Toying with the idea of bringing an EFS Liquid Shot but it seems like too much liquid at that point in the race.

Carlsbad is only a couple miles south and has tons of restaurant options.  Can't speak to specific restaurant recommendations but you should be fine as it relates to getting in somewhere.

I used it for my one IM and all my halfs, so I have been pleased with it.  I am quite happy not having any solid food.  Takes more to digest it.  In my IM I used two 3 hour bottles and 1 king sized payday.  Halfs I use one 3 hour bottle

Not sure I know enough to talk about #2.

We are near T1 as well, at the Days Inn. I was eyeing the restaurants on the pier but figured they'd be popular.

That looks good....

Although much (MUCH) to early to be of any actual benefit or worth, according to accuweather looks like a perfect day    For what it is worth.  Which is absolutely nothing.

Of course, this will change to variations of cluody, partly cloudy, rainy, a few rainshowers, etc and all of the above 

http://www.accuweather.com/en/us/oceanside-ca/92054/march-weather/337180

Coming in Friday late morning probably, may work in the morning.  Depends on what is going on.   Heading home Saturday which will be weird, since I've stayed over last two times.  But will be nice to sleep in my own bed.

For those around and interested, have firmed up my 3/16 pre ride and run.   This is a mamyride of the ride.  Only 900 feet elevation over the 48 miles.  Biggest climb wil be coming back on Cristianitos, which we won't do on race day but it may simulate the first climb as it's right after that section.  Also includes the little dogleg behind the commissary near the beginning, not sure we can get on that road.

http://www.mapmyride.com/routes/view/180200720

Will be starting about 7:45 with a 15 minute run, then getting on the bike at 8, following the bike one loop of the run course, starting at race pace but mostly easy.

We can coordinate cells etc for whoever wants to show up re timing and where to meet, etc.  Bikes *should* be ok in the car if you are going to run, but last time we moved our cars to the harbor since we thought it might be safer

I rode the front part of the course this past weekend and did one loop of the run as well; would like to join you this weekend, but can't.

NOTE: you MUST have your ID with you to enter the base, be sure you have it with you on the bike or you cannot get in.

Have a great workout!

I just used this approach for a "pre-race" ride/run on the course this past weekend. I just did 4 "up and backs" on the first part of the front side of the bike (Stewart Mesa Rd - from Vandegrift to Las Pulgas, up and back), then back to T2 where our cars were parked, then ran about 6 miles following much of the course. Race pace on bike for 58 miles and most of the 6 mile run.

Breakfast 1.5 to 2 hrs prior to start: 2 packs plain instant oatmeal w 2 teaspoons brown sugar, 1/2 plain bagel w 1.5 tablespoons peanut butter, banana, 8 oz OJ, 12 oz water.

20 min before start: 1 gel w few sips of water

On Bike: 1 bottle between arms on aero bars w 300 cal of Hammer Perpetuem, 1 bottle water behind seat. 4-5 gels of 100 cal each. Every 20 min I take in 100 cals with 1st hour only the Perpeteum. Hour 2 through end. I take a gel with some water every 20 mins. Will not use a 3rd bottle, thus no aid station pick ups on bike.

On Run: Few sips of water on way out of T2. I'll carry 3 gels; gel and then some water at mile 3, 6 and 9. If it's hot, I'll hit an extra aid station between to throw on my head. Don't think I'll drink much more.

I've learned that for me, I seem to be better off drinking a bit too little than too much and have the "sloshing" in my gut. Interesting article on the "over-hydration" subject in the March/April issue of Inside Triathlon called "Water Wars" starting on page 50. 

Good luck to everyone!

thanks, very important

The IMPerform thread in TT got me thinking about nutrition again. Anyone know if the coke on the run course is flat or fizzy?

18 days!!!!!!!!!!!!!!!!!!!!

Our forecast has taken an ugly turn:

http://www.accuweather.com/en/us/oceanside-ca/92054/march-weather/337180

Hopefully it changes. We still have some time. However I've never road my bike on a wet course.

Can rain be a problem?

Hopefully it will change, again. Wet roads can cause less traction and some accidents, not to mention being cold and wearing wet gear. Read some of the 2012 race reports. It was drizzly last year.

Last year was more of a marine layer than a rain or drizzle.  it was cold and wet but burned off by 12 or so. 

Yeah, saw that.  It's several weeks out still.  The weather forecast will change.  Numerous times.  There is no reliability so far out.

I was looking at forecast discussion last year, about 6 days out we were all reporting it was going to be perfect weather, cool and sunny.  Turned out drizzly in the a.m. (I heard drops on my helmet, there was some rain, but not much) and then overcast.  Perfect weather for me (and why I am not traveling to San Juan this week with several friends to race there).

If it does rain, it just means going a little slower and especially at the bottom of the first hill where there is a left turn on base.

Coke should be flat if they can remember how to make it.

And there was a bit of rain out on the course early.....