kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 79)

Feel better Kelly! I thought you had been pretty quiet.

I'm a third of the way through book 2. Once I've read them all I'll rent the series.

kidtri33 - 2013-02-19 2:43 PM Hey Scott(everlong) Looks like I will be joining you at REV3 Williamsburg. That is my new A race and after Friday I can share why I will be down there two weeks before for Jamestown International which is being held in pretty much the same area.

Awesome! I haven't made any arrangements yet but we'll have to get together. I'm bringing the family down and we'll spend a few days doing Busch Gardens, the historic districts, Go Ape, etc and then work our way back north hitting DC and maybe Baltimore on the way.

Love the Kirvana's. They just fit me perfectly and are so light. I know the other Scott loves the Pure Connects as does a co-worker of mine. It's just a matter of personal preference so you should try both.

I looked at your race log and this will be your first HIM? Sweet.

Yes it will be I am excited.

I will have to run by the local shop and try them both and see what works best. Thanks for the input!

Awww...get well!  How's the knee?

Did my first Spin class.  It was 45 minutes, and I really liked it.  I think this will be good for my bike training!

10 mile run in the books this morning at 4:40 a.m.  Low 9s for pace is starting to feel pretty comfy, so I'm really hoping I can average somewhere in the 8s for my April HM.  7 weeks until my season starts!!!!!!  I'm well over 400 miles with my shoes, so I need to do some shopping today.   

Gordon was up sick in the middle of the night, so I'm especially sleep deprived.  It looks like another stomach bug / round of colds has hit our house.  Is it spring yet?  I'm really hoping to avoid this round.  I've had my fair share this winter.   

I did a lot of reading last night on Critical Volume - wholly smokes!!!  It makes sense to me, especially after living through two seasons doing the Timberman - I could see the difference between seasons and the amount of training.  So knowing that I'll never reach that magical number in my "overload" weeks, it becomes a matter of "damage control" and being able to plan accordingly to minimize my slowdown...

from what I could gather, the rule of thumb is:

8 X bike distance of event / 3 = the volume per week of the two max training weeks before taper.

-OR-

8 X 112 / 3 = 300 miles/week or 15 hours of riding

The run would be 1/5 of that = 60 miles/week or 7.5 hours of running

The swim about 9 X swim distance / 3 = 12,600 yards 3.25 hours of swimming

No chance in this lifetime that I'll ever be able to spend 26 hours a week, two weeks in a row (in July) to hit Critical Volume, so how do you manage falling short with critical volume versus performance the day of the event?

I might be able to hit around 20 hours a week for those two weeks, leaving a delta of 6 hours.  Is it better to cut back equally across the three events, or more heavily on one than the other?

I'd leave exponentially more bike in your plan than swim and run.  Leave enough swim in that you are comfortable handling the distance.  An hour of swim training vs an hour of bike training will yield far different results in the end.  Then look at your run training and recovery.  Running is the hardest to recover from and yields the largest injury chance.  I pulled up my original IMTX plan here at work and it has a 4 hour swim/9 hour bike/4 hour run week as my peak.  I can/will probably squeeze in a few extra hours and get it near 20 hours because I'm stubborn like that.

Anyone that has done a few HIM's wanna give me an idea of your nutrition plan for the day?  What did you eat drink before the race?  How much?  What right before the swim?  How many bottles, blocks, bars, gels, etc. on the bike and run.

Just want to start thinking about stuff.  Thanks

Week of: Up your carbs by 50-100g a day if you’re tracking.  Start to up your sodium.  Up water intake

Day prior:  Eat whatever you normally eat.  Carbs should be included but not the focus.  The focus should be on not causing GI distress the next day.

Morning of: Bagel w/ PB and honey and an Ensure for breakfast.  Sip on sports drink once you leave the hotel and head to transition.  Gel 30 minutes prior to your wave.

Race (USER DEPENDANT!!!): On bike- ½ Cliff Bar 20-30 in, other half 30 minutes later.  After that gels every 20 minutes.  For me 1+ bottles of sports drink/hour.  1 salt stick cap every 45 minutes.  On run- 1 GU Chomp every other mile, water or sports drink every aid station, extra salt stick caps in my pocket for emergencies.

(Timberman 2012)

I kept breakfast simple:  Bagle with peanut butter when I got up.  1/2 egg salad sandwhich on the way there at 4:30am.  Once I set up my transition area, I had a coffee and a granola bar.

20 minutes before the swim, one gel

on the bike I had Hammer Perpeteum (5 scoops in 32 oz of water in the large section of the Aerocel, 20 oz of water in the small section) and grabbed 1 gatoraid on the handoff at the 26 mile mark.

T2 had a 1/2 gel and a mouthfull of water

on the run, hit each aid station for water or gatoraid, plus three gels slowly taken between stations - about 1/2 a gel every 1.5 miles.

Around mile 10, I had a mouthful of coke and an orange slice.

My stomach wasn't feeling the greatest on the last 1/3 of the run and everyone is different.

What???!!!! Is this common practice in prep for an Ironman Distance? 300 miles bike + 60 miles swim + 12000 yds swim in one week? Well...good to know cause unless I suddently become independently wealthy and close down my practice, there is no earthly way I would ever be able to put in those hours.

Day before I up my pasta and grain consumption.

Day of open with oatmeal, blueberries and flax-seed which is my breakfast of choice. If you're not used to having flax seed you may want to avoid it given the fibre. Half hour after that a banana. Hour after that which is about an hour before the race an apple. Just before my wave goes off a Honeystinger gel. For hydration I'll have two 24-oz bottles of water with two Nuun tablets added to each bottle.

On the bike my first HIM I had 60 oz of water mixed with two Nuun tablets per 24 oz again. I had 5 HoneyStinger Gels which works out to one every 5 minutes. Two of them had caffeine. On the run I had 10 oz of water with Nuun tabs and 4 gels and another 20 oz of water that was mostly ice that I sucked on. I was sick to my stomach trying to get all this down but I was definitely dehydrated at the same time.

Race two I decided I needed more salt and calories so my pre-race was the same as were the gels both on the bike and run. I switched to 24oz bottles of Gatorade and added a Nuun tablet to each and did 72 oz of liquids on the bike. On the run I ran into the same issue where I literally had to force myself to down liquids and by the end I was cramping again and felt dehydrated.

So I definitely need to address this again and take in even more salt. I never cramp during my training and in both races it was right around the 5 hour mark where it hit me. Hopefully the added fitness this year will help as well.

Common?  No.  Ideal?  Maybe, according to QT2 it is.  Most people don't have time to train under 'ideal' circumstances.

Exactly what I was thinking - no one could spend that much time, work, and have a family and not explode.  At least not me.  I may hit 20 hours those two weeks, and I'll make do with that.

The QT2 Systems formula per week is:

Swim 9/3*distance

Bike 8/3*distance

Run 7/3* distance

Then they recommend you double the bike for an IM only. So roughly 12,000 yards swimming, 600 miles biking and 60 miles running.

This however is not the distance you need to finish. It's the distance they recommend to fulfill your potential best speed. Nobody with a full time job is hitting these numbers.

For an HIM the numbers would be 6300 swimming, 150 biking and 31 running and you're supposed to maintain that for a 5 week average before the race without bonking. The swim I was easily pulling down week in and week out. The bike I got to about a 140 mile average. The run about 24 mile average. I still pulled down 5:42 and 5:49 for my times in my first two HIMs.

I planning on hitting those volumes this year but if I come up short I'm not going to stress over it. I think it takes a couple of seasons to get to these numbers and nobody just goes out and does it their first season even without a job.