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2011-07-25 11:18 AM
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Subject: RE: Ironman Louisville : Official Thread

Saturday: 100.67 mile ride/ 6 mile run brick--bike hurt the last 10 miles, but was able to keep a 9 minute pace on the run

Sunday: 25 mile ride in the a.m. and 17.05 mile run at night

I'm happy today is an off day, but this weekend gave me confidence



2011-07-25 12:27 PM
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Subject: RE: Ironman Louisville : Official Thread
Right now I think a lot of it is getting confidence in the head.
Lisac957....2x on the saltstick pills, love'um. Use to use Endruolites, still do, but love the Saltsticks better.
Jobey007, nice job on the ride, thx for the props. Its good to know you can do it.
Another big week aheaad for me, recovery day yesterday....short 45min interval run today (3min build to Z4, 2min recov intervals) 20mi run on wed and then a IM sim day on friday: 115 bike 5mile T run. Looking at about 6.5-7hrs.

Keep pushing everyone, only 3 weeks til taper!!!

Edited by The Cube 2011-07-25 12:28 PM
2011-07-25 1:13 PM
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Subject: RE: Ironman Louisville : Official Thread
I was planning on riding a 900 disc and 90mm front - but I have to get comfortable with getting air into the disc before I'll bring it to Louisville.  What a pain!  Couldn't get enough air in by myself before leaving for the race yesterday, so I brought a pump and asked for some help from a friend since it seems to be a 3 (or 4) handed task.  We proceeded to blow the tube at just around 100 psi (I think I was pressing the crack pipe too hard against the valve stem cause that's right where the tube blew).  Of course, the spare tube I brought had a 48mm valve stem and it was too long for the opening in the disc.  Fortunately, I brought my 9.0 rear wheel (and cork brake pads), so I was able to race.  Just not feeling good about the prospects of blowing the stem on race morning.  Still have a few TTs and another race to practice tho.  Anyone have any tips for how to get air into the tube?  I saw a video online and they guy was using his stomach on the pump.  There has to be a better way!
2011-07-25 1:22 PM
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Subject: RE: Ironman Louisville : Official Thread

I drove up to Ohio this past weekend for the Cincinnati Triathlon.  The one thing I noticed was that I really struggled with swimming straight and properly sighting.  Anyone have any tips?  Also, for those of you who have done Ironman Louisville before, how is the current in the river between the island and the mainland?  How about when you clear the island? Is the current more noticeable then? Don't we have to swim a few hundred yards past the island to the turn around buoy?



Edited by Cincyman1113 2011-07-25 1:23 PM
2011-07-25 1:42 PM
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Subject: RE: Ironman Louisville : Official Thread
Cincyman1113 - 2011-07-25 1:22 PM

I drove up to Ohio this past weekend for the Cincinnati Triathlon.  The one thing I noticed was that I really struggled with swimming straight and properly sighting.  Anyone have any tips?  Also, for those of you who have done Ironman Louisville before, how is the current in the river between the island and the mainland?  How about when you clear the island? Is the current more noticeable then? Don't we have to swim a few hundred yards past the island to the turn around buoy?



Sighting I suggest you work with this drill.

How To Do It:

Swim freestyle with head and face held completely out of the water; keep head/face pointing forward; don't rotate neck to breathe to the side; arch back to keep legs and feet near the surface of the water; engage a strong kick to keep lower body from sinking.

Suggested Use:

No more than 25 yards at a time for beginners, 50 yards for advanced swimmers; alternate laps with regular, face-down swimming; performed at easy and strong efforts to simulate race pace; example sets: 8x50 as 25 Tarzan Drill/25 Swim; 500 smooth swim where every 4th 25 is fast-pace Tarzan Drill.

When I raced in 2007, I noticed no current at all on race day.  The practice swim was pretty much impossible and I watched several people float down stream. The Army Corps of Enginerds will open and close locks upstream to regulate the current. Although its been almost 5 years since I completed the race I doubt that they will open it up full steam race morning. 

 
2011-07-25 3:32 PM
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Subject: RE: Ironman Louisville : Official Thread
I'm driving to Detroit this weekend and making a pitstop in Louisville to ride the bike course.  I'd love some company if anyone is interested.  Anybody know of any rides planned for Sunday morning?


2011-07-25 3:43 PM
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Subject: RE: Ironman Louisville : Official Thread

Steve--check with the Bluegrass Tri Club out of Lexington.  It appears as though they have several members doing the race this year and they have frequently been heading to Louisville on the weekends to do practice rides.

Nathan

2011-07-25 6:52 PM
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Subject: RE: Ironman Louisville : Official Thread

Did 112 with the IamTri group Saturday (23rd).  Second time on the course and boy was it balmy out.  I normally use Infinit for nutrition along with the Hammer Endurolytes but I was unable to re-supply before this ride...Hence I drank water, took salt tabs and lived off the powerbar gels that were furnished on the course.  I learned the hard way that changing strategies on that challenging of a day was not a good idea. 

Ended up in the hospital with severe heat exhaustion and acute kidney failure.  Took multiple IV's to get me back to feeling somewhat human again.  Severe nausea, double vision, no voice, and just a lot of pain and discomfort in general.  The wife had to come and pick me up for the two hour drive home as I was unable to function. 

I was in pretty bad shape and the kicker was that I had been training in the heat and took in plenty of fluids and nutrition during the ride.  Guess my body just wasn't used to the alternate fuel sources I used that day.  Nutrition and hydration strategies have always been a challenge for me and it seems they are always a "work in progress" to figure out what works for us.  Unfortunately, there are only so many opportunities to test your plan on a 6.5 hour ride with 95+ degree temps. 

I look forward to the August 6th IamTri ride and truthfully I hope the weather conditions are the same.  My normal fuel sources are on order and it will be nice to reaffirm that they will serve me well come race day. 

As a final note:  Bob and crew did a fantastic job supporting that group swim and ride on Saturday.  Hats off to all of them for enduring the heat and giving so much of themselves for all of us folks out there chasing the dream....

2011-07-25 7:42 PM
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Subject: RE: Ironman Louisville : Official Thread
Jeffw85: Tough training day to put it mildly. Glad you're doing better. Come back stronger!

I "enjoyed" my training ride on course few weeks ago. Came home suffering from heat exhaustion as well. My problem was taking it out too fast with the guys just doing 80 miles. Suffered on second loop lost with my own thoughts. I got behind on hydration, then gi system just shut down. Couldn't absorb any calories after that. It made me very respectful of the heat and the course. I learned my lesson.

Doc
2011-07-25 8:55 PM
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Subject: RE: Ironman Louisville : Official Thread

Lisa - Don't be too bummed about the failed brick in the heat, I failed my brick in a big way after this weekend's I Am Tri ride. I was supposed to do 12 miles, but I was a walking/jogging zombie and couldn't go another step after 4 miles. It was the slowest pace of the year for any run, but it was ~1,000° heat index so I guess I will have to be happy with finishing the bike course .25 mph faster on tired legs than I did last year on race day.

Jeff - Sorry to hear about your tough day, glad you are ok! I have a big problem with sweat loss so I have started working with a nutritionist to figure out a plan to keep the same thing from happening to me. I have to take 24 oz of IM Perform, 45-60 oz of water, a packet of gel, and 3-4 Salt Stick caps PER HOUR on the bike! If I had to guess I would say you probably took too few salt stick combined with no electrolytes from sports drink = catastrophic hyponatremia. Fortunately you have time to fix it! Good luck.

2011-07-26 7:27 AM
in reply to: #3614372

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Subject: RE: Ironman Louisville : Official Thread
jeffw85 - 2011-07-25 6:52 PM

Did 112 with the IamTri group Saturday (23rd).  Second time on the course and boy was it balmy out.  I normally use Infinit for nutrition along with the Hammer Endurolytes but I was unable to re-supply before this ride...Hence I drank water, took salt tabs and lived off the powerbar gels that were furnished on the course.  I learned the hard way that changing strategies on that challenging of a day was not a good idea. 

Ended up in the hospital with severe heat exhaustion and acute kidney failure.  Took multiple IV's to get me back to feeling somewhat human again.  Severe nausea, double vision, no voice, and just a lot of pain and discomfort in general.  The wife had to come and pick me up for the two hour drive home as I was unable to function. 

I was in pretty bad shape and the kicker was that I had been training in the heat and took in plenty of fluids and nutrition during the ride.  Guess my body just wasn't used to the alternate fuel sources I used that day.  Nutrition and hydration strategies have always been a challenge for me and it seems they are always a "work in progress" to figure out what works for us.  Unfortunately, there are only so many opportunities to test your plan on a 6.5 hour ride with 95+ degree temps. 

I look forward to the August 6th IamTri ride and truthfully I hope the weather conditions are the same.  My normal fuel sources are on order and it will be nice to reaffirm that they will serve me well come race day. 

As a final note:  Bob and crew did a fantastic job supporting that group swim and ride on Saturday.  Hats off to all of them for enduring the heat and giving so much of themselves for all of us folks out there chasing the dream....



Wow... Glad you are ok!


2011-07-26 8:08 AM
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Subject: RE: Ironman Louisville : Official Thread
Wow, Jeff!  Glad you're ok.  Sounds like a pretty scary experience : /
2011-07-26 11:59 AM
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Subject: RE: Ironman Louisville : Official Thread

Steve- Duude! I hope you are well...and your bike is ok as well.

Jeff-Sounds awful. I hope you are well too.

Everyone- Sounds like good things are happening through solid workouts and learning experiences. Keep it up!

I just got back from camping in Ludington, MI where I didn't do any workouts, so today I hopeto get back on the horse.

2011-07-26 1:24 PM
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Subject: RE: Ironman Louisville : Official Thread

Stay safe everyone!!!  Wow.

Tri Sam--I know the race is in Louisville, but are we really allowed to ride a horse? Laughing

Yesterday I booked reservations at the Galt House.  We are getting close!

2011-07-26 1:56 PM
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Subject: RE: Ironman Louisville : Official Thread
nash- Uh...I thought Clydesdale Division meant...Huh.
2011-07-26 3:07 PM
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Subject: RE: Ironman Louisville : Official Thread

Tongue outOh!! Just finished riding 112 miles solo in 100 degrees plus God only knows what the humidity is here in the swamp land!! slow...slower and slower that is all I can say but hey I am in one piece....6.6 liters of fluid...lots of "margarita" cliff blocks..extra salty pretzels and 2 honey stingers...That will do it for me...

Congrats to everyone who has made it this far! It is damn hard to just make it to this point.

Drink...drink...stay safe...Alicia



2011-07-26 3:20 PM
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Subject: RE: Ironman Louisville : Official Thread
trirun26 - 2011-07-26 3:07 PM

Tongue outOh!! Just finished riding 112 miles solo in 100 degrees plus God only knows what the humidity is here in the swamp land!! slow...slower and slower that is all I can say but hey I am in one piece....6.6 liters of fluid...lots of "margarita" cliff blocks..extra salty pretzels and 2 honey stingers...That will do it for me...

Congrats to everyone who has made it this far! It is damn hard to just make it to this point.

Drink...drink...stay safe...Alicia



Nice congrats!
2011-07-26 3:32 PM
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Subject: RE: Ironman Louisville : Official Thread

TriRun- Virtual High-5!!!

...I just finished a 1.2 miles swim in warm-ish water. Our lake has been rather Ohio River-temperature-ish. Getting used to sweating once out of the water.

2011-07-27 10:43 AM
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Subject: RE: Ironman Louisville : Official Thread
Yeah, Sam, the inland lakes are cookin'.  My wife and I are doing the Sprint and Oly tri up in Cadillac this Saturday, and the current lake temp is 85 degrees!  But good practice without the wetsuits.
2011-07-27 11:17 AM
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Subject: RE: Ironman Louisville : Official Thread

2.5 mile swim last night followed by three hamburgers and caesar salad.

I love Ironman training.



Edited by Fesslern 2011-07-27 11:17 AM
2011-07-27 3:36 PM
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Subject: RE: Ironman Louisville : Official Thread
Got my 20 mile run in this morning, started at 7:45. Felt MUCH better then the 18mi I started at 10:30 last week. Was able to hold 9:40 pace and ran 8:45 for miles 19-20!! Coke the last 4 miles was AMAZING.
Everyone should try to work coke into your run nutrition, so on race day you know the effects and when to switch over. Once you go Coke, DONT switch back to Powerbar Perform...just coke and water from then on...plus gels, chic broth...etc


2011-07-27 3:48 PM
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Subject: RE: Ironman Louisville : Official Thread
Speaking of coke, the coke at the aid stations, is it flat? I can only drink soda when its flat (since I'm a surgically altered freak) the carbonation really messes me up. Thanks
2011-07-27 3:52 PM
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Subject: RE: Ironman Louisville : Official Thread
jillian_o - 2011-07-27 3:48 PM Speaking of coke, the coke at the aid stations, is it flat? I can only drink soda when its flat (since I'm a surgically altered freak) the carbonation really messes me up. Thanks


In none of my Ironman's has it been flat. In 2007 I was at an aid station at Ironman Wisconsin and they were opening generic cola and pouring it into cups and refilled the same way. Pretty fresh stuff.
2011-07-27 4:12 PM
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Subject: RE: Ironman Louisville : Official Thread

jhouse4 - 2011-07-27 4:52 PM
jillian_o - 2011-07-27 3:48 PM Speaking of coke, the coke at the aid stations, is it flat? I can only drink soda when its flat (since I'm a surgically altered freak) the carbonation really messes me up. Thanks


In none of my Ironman's has it been flat. In 2007 I was at an aid station at Ironman Wisconsin and they were opening generic cola and pouring it into cups and refilled the same way. Pretty fresh stuff.

Thanks for the quick response! Guess I will just skip the coke then. Wish I could have some, I used to love that stuff.

2011-07-27 4:20 PM
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Subject: RE: Ironman Louisville : Official Thread

The HEAT DOME is still in full effect around these parts. NOT COOL mother nature! Not cool.
I live in one of the 110-degree areas.

The next weeks looks just as HEAT DOME ish.

Fri: Hi: 100 Lo: 78 Partly cloudy, breezy and not as hot. Chance of a few storms.
Sat: Hi: 102 Lo: 79 Mostly sunny and very hot.
Sun: Hi: 105 Lo: 80 Mostly sunny and extremely hot.
Mon: Hi: 106 Lo: 82 Mostly sunny and extremely hot.
Tue: Hi: 107 Lo: 83 Mostly sunny and extremely hot.
Wed: Hi: 103 Lo: 80 Sunny and not quite as hot.



Edited by lisac957 2011-07-27 4:22 PM
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