brick94513-GoGoGo Mentor Group - Closed For Now! (Page 76)

brick94513 - 2010-07-15 2:23 PM

OK!  Time for a deep breath here.  91 is not that hot.  I know you've been out in hotter weather than that being from San Jose.  Since you don't really have time to experiment with different fuels at this point, stick with what you know.  The most important thing will be hydration.  With the heat, I would try for the upper end of the hydration table and shoot for 24 ounces per hour on the bike.  I wouldn't try to consume more than this though.  Beyond this point, even in the heat, you could create hyponatremia, additional electrolyte imbalances, and even bloating.  If you have used HEED in the past, I would recommend HEED over Gatorade (complex versus simple sugars)!  Also, some Gel toward the end of the ride could be beneficial going into the run since you are not using protein.

As for the run, are you going self supported or relying on aid stations?  I prefer to be self supported then take water from the aid stations to dump on my head.

Relax and good luck.

shmeeg - 2010-07-16 4:43 PM ^^ I'm right there w/ ya dude, slow and easy :D.  Nice work crossing the 1k mark!  Tim that just sounds like a ridonkulous amount of driving to have to do the day before and leading up to a race!  Make sure you're staying hydrated.

croixfan - 2010-07-16 4:33 PM

Hey guys, big milestone!!!!  Did 1000m freestyle non-stop this evening after work!!!!!  Took 33:04 to complete, but I did it!!!  The 500yds in next weekends sprint is not seeming nearly as intimidating.

croixfan - 2010-07-16 4:33 PM

Hey guys, big milestone!!!!  Did 1000m freestyle non-stop this evening after work!!!!!  Took 33:04 to complete, but I did it!!!  The 500yds in next weekends sprint is not seeming nearly as intimidating.

brick94513 - 2010-07-16 11:00 PM

Congrats.  That is a big hurdle to overcome.

Now, do you have an opportunity to get in the open water before the race?  It will make a huge difference, especially in confidence, if you get at least one OWS under your belt prior to the race.

croixfan - 2010-07-15 7:33 PM

Hey guys, big milestone!!!!  Did 1000m freestyle non-stop this evening after work!!!!!  Took 33:04 to complete, but I did it!!!  The 500yds in next weekends sprint is not seeming nearly as intimidating.

kickitinok - 2010-07-17 11:27 AM

Oh and I soooo do not want to hear any belly aching from you boys about heat. This girlie went and did hills in 100 degree heat (110 heat index) today, so chew on that a while .....  

croixfan - 2010-07-17 6:13 AM

I plan on getting in the lake where the race will be the day before.  Will try and swim around 100-200m to build some confidence.  From what I've read it is different, BUT it's also a mental barrier.  I'm using the longer distance to convince myself it will be easy.  Also, only targeting 15 minutes for the 500 yards.  With that time should be back of the pack and out of the "washing machine".  Letting breakfast settle and then heading out for the bike-run dry run.

brick94513 - 2010-07-18 8:41 AM

I don't know what happened, but my body failed me yesterday!  I have never experienced cramps like I did yesterday.

I knew the weather was adverse and planned for such in my nutrition.  The plan was to drink roughly 25 ounces of water per hour with light solution of HEED, 2-3 Endurolytes per hour, 1 scoop of Perpetuem per hour mixed into a 4 hour solution(2 bottles), gel as needed, and occassional banana.  This is pretty much my standard fueling plan for endurance racing and has worked well for me in the past.

However, after the thrid lap (little less than 3 hours and 26 miles), I started to cramp in my lower back and inside of my thighs.  As the day progressed, I started to cramp in places that I didn't even know was possible: hands, bottom of feet, and gluts.  But what really messed me up was the abdominal cramping.  Once this occurred, I was having trouble getting the Perpetuem down which only compounded the problem.  Nausea soon set in after this point and I fought the sensation to vomit for the rest of the day.

After my fifth lap, I had to stop for a break.  After dismounting the bike, my quads and hamstrings completlely locked up.  Every time I tried to walk, the muscle groups would spasm again.  At this point, the nurtition plan was out the window.  I positioned myself in the shade under a tree for about a half hour and had a Coke, some orange slices, and pretzel mix.  Feeling a little better, I headed back out for one more lap but it was ugly.

At the end of the day, I had consumed about 200 ounces of water, 2 sodas, large lemonade, plus various foods and only had a scant amount of urine output.  Absolutely crazy!  I've never experienced dehydration to this magnitude (cramping, nausea, dizziness, and lightheadedness).   Even while sleeping last night, I woke to muscle spasms in my hamstrings.

Just an absolutely horrible day.  Even more frustrating, I don't know where my plan went wrong.  I hope dave has a better day than I had.  The weather is predicted to be similar.

brick94513 - 2010-07-18 8:59 AM

I agree; it is mental!  Besides the chaos of a mass start, I think the other issues are limited visibility (murky water), difficulty tracking tempo of stroke turnover, and obviously sighting.  It can be similar to a claustrphobic experience.

It sounds like you have the right plan: start toward the back, pick an outside line, and take the buoys wide.  Finding a clean, open swim line will be more important (physically and mentally) than trying to save a couple minutes by taking the shortest route.  As for tempo, it is hard to fight the urge to dash out with the adrenaline surge at the beginning of the race.  Try to stay calm and focus on keeping your turnover painfully slow (it will feel slow, but actually be about normal).

Best of luck!

dhopman - 2010-07-16 10:35 PM There's supposed to be an athlete tracker on ironman.com but I can't navigate that site to save my life. Maybe one of you can figure it out.

Have a great weekend everyone!

brick94513 - 2010-07-18 6:41 AM I don't know what happened, but my body failed me yesterday....

brick94513 - 2010-07-18 6:41 AM

At the end of the day, I had consumed about 200 ounces of water, 2 sodas, large lemonade, plus various foods and only had a scant amount of urine output.  Absolutely crazy!  I've never experienced dehydration to this magnitude (cramping, nausea, dizziness, and lightheadedness).   Even while sleeping last night, I woke to muscle spasms in my hamstrings.

norcal_SAHD - 2010-07-18 9:55 AM

According to the tracker, Dave exited the water in 31:26 (1:39/100).  Now onto the bike!

The current leader, Lieto, averaged 26+ mph on the bike, oh my!!

Meulen - 2010-07-18 7:19 PM Hey guys, and gal! I had a really goodtime this weekend. Just got back. I did ok in the the tri. I ended up swimming no wetsuit. I finished in 44 minutes on the swim. Not fast but I made it and didn't have to stop much at all. I had a really good bike. I avg 21.6 mph on a course that was a little longer than expected 26 miles and had a l it more hills than they said. I'll cover all that when I download the data and write the race report. I'm really sorry to hear about Tims issues. I actually had the same problem. I did 2 gels and had 40 oz of Gatorade on the bike. When I got to the run my quads locked by mile 1. I managed to run/walk/massage/run and salvage a 10k under an hour. So I beat all my goals but the run and my secret goal of finishing under 3 hours. I was 21st in my ag and finished in 3:04

shmeeg - 2010-07-18 10:34 AM

Damn, and he ran a sub 6:00 mile for the 1/2 too.  That's insane.