Ironman 70.3 Florida : Official Thread (Page 8)

Due to unexpected business travel this week, I have a long run (2 hrs) that has been pushed back to today. I also have a 2 hr bike/ 30 min brick scheduled for Sunday...then taper.

Cube, in your opinion, do you think I'm getting too close to the race for these sessions, or is there still ample time to taper properly?

we must be using the same training log, my last big brick is on sunday also.

Just finished my last long run (2 hours) before the race. It's about 85 degrees down here in FL today. That run is going to suck.

Dpeeples....sorry this is soooo long, but...
its depends on how much you've build in your base and how much volume/intensity you have been doing lately. (last 2-3 weeks) Hopefully a lot?
I started building base back in Jan and over the last month have really turned up the volume (longer ride, swims, runs & speed work) I maxed with a 14 mi run late last week, then the Oly Tri this past Sat avg HR 168, then over 130mi of riding in the last 3 days, plus a 10K, plus 1.5 mi swims 3 times this week.
Last year I did a 3 week taper and believe "for me", it was to long. Only going with a 2 week taper this year starting tomorrow or Sunday. (maybe one more interval 10K)
I like to keep it simply during taper, keep the frequency & intensity of your workouts the same, (same amount per week) but cut the volume in half. (60mi rides become 30mi, 12 mi runs, 10K's...etc) Keep the intensity the same but STOP all speed work (interval training).
You might feel the need after a week or so to "test" yourself speed wise....dont. You want to feel like your not doing enough. So on race day you feel light and springy.
Race week I finish with a relaxed 30mi ride on wed. then a flushing massage on wed night.
Driving down on thrus (off day)
A REAL relaxed sunrise 10K or less on Friday (10min mi max, HR 140's)
Then a sunrise lite 30-40 swim sat morning in the hotel pool, just moving the body.
I like to get up with the sun on fri and sat to get use to 3:30am on Sunday.
I also like to eat just a bit more for dinner on Thru and Fri nights, making sure to refill the tank for Sunday, but keep Sat nights dinner just a bit smaller. The last week I'm really anal and eat really clean all week, lots of chix, tuna, pasta, sweet potatoes, protein bars, yogurt, gatorade, H2o....etc.
That's what works for me, but everyone is different. Hope this helps a bit.

FM

Pics from last Sat at Langley Pond Oly.........

http://www.birdseyeview.net/cgi-local/ImageFolio42/imageFolio.cgi?s...

2 Weeks!!, ...2weeks!!.... 2 weeks!!!
Whos getting excited?
Hope everyone is ready to taper?? and is getting use to the HEAT!!

FM

The heat was oppressive yesterday on my brick.

Heat will be the "wildcard", always is in fla. Temps pushing 90 now in Orlando with humidity 80-90%.
It really "rings" you out fluid wise.
I lost 4lbs during a brink 4 days ago and I drank 3 or 4, 20oz bottle during it.
People who push it to hard on the bike and dont refuel will have to face the tri demons during the
African Grassland run!!

FM

i am getting very excited! it's cold and raining here in ny. i am very nervous about the heat being a factor. i am going down wed night so i will have at least 3 days of heat before the race. the humidity i should say. taper starts tomorrow!!

Hey Guys,

I just logged on and saw all the helpful responses re: transporting my bike, I really appreciate it. I went to the link you guys mentioned and it was very helpful, I have decided to ship.
I read about the humidity factor down in Florida around this time and I'm wondering how much liquids will be adequate come race day-

Less than 13 days...

Hey if anyone gets down there early could you paint some blue lines on the bottom of the lake?You know.. the ones with the T's at the end like I have been watching during my 20 weeks of swim training in an indoor pool.

You Florida natives are starting to worry me with all of your talk about heat and humidity.  I went out and bought two more bottles for my water belt today. (No honey, you can't have a new pair of shoes, mommy need to buy more Tri gear!!)

Any thoughts on 'salt tablets'?  

guppie, dont let the heat and humidity worry you, as far as i can tell, you have no control over it whatsoever. it is getting hot down here, im not going to lie, but as long as you take care of your nutrition and be a little more diligent with making sure you're drinking on X:XX minutes and taking your gels/salt tabs/shot blox/carbbooms on X:XX minutes you should be fine. dont think you need to replan your whole nutrition strategy 2 weeks prior to the race. stay hydrated on the bike, and you'll have ample opportunity on the run for hydration. follow your race plan and you'll be fine. the heat has been really kicking in late morning, so depending on where your wave is, you'll have the beginning portion of your race in moderate heat/humidity. train safe, and i'll see you in 13 days.

Well said JonCT.
Sleep, eat, train, eat, sleep, repeat....

i'm with guppie can someone please paint the bottom of the lake, but i would like walls built too! LOL

if we have enough salt in our drinks, should we need salt tablets? my trainer used cold chix soup for her extra salt. i think that's a bit gross, but it worked for her.

Edited by erinmac 2009-05-05 5:45 AM

Anyone who has done this race in the past, do you remember what the wave starts were? I emailed the RD and got a reply they will be posted on race weekend. Well I need to know how to pack. If I go off later I will need more breakfast and I bring my only run hydration. If I go off early I will count on course aid stations for hydration. Why is it so hard to post swim wave start times?

erinmac....

If I remember right, last year they gave out gatorade endurance on the bike and run. It has twice the salt as reg gatorade (bit thicker to). Personaly, I also took Hammer's Enduralite caps and between them, the gatorade and my gels I didnt have any problem with cramping.

FM

Im M40-44 and we had 2 waves. mine went off at 6:50am. Male Pros went off first at 6:30.

FM

Anybody now when M30-34 go off?

DEAD LAST!   last year there were 3 or 4 waves! the pros were done by the time I got in the water!

It was a real pain in the behind...but, I just finished painting lines on the bottom of the lake.  And, trust me, Mickey was NOT amused.

Hope everyone has an awesome race!

Edited by AndreDekolta 2009-05-06 2:17 PM

You WILL make it...because you have what it takes to make it!  Everyone runs the same race but climbs a different mountain.  Keep "your" mountain mentally smaaaallll and you WILL succeed!