Ironman USA Lake Placid : Official Thread (Page 80)

Oooooh man, Snookie and her bump!

Crab walk that’s extreme.
 
You stay good with your training you should be fine, maybe a little sore. 
 
I was a little sore for a day or two like I ran a marathon.

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I was thinking the EXACT same thing.  

~crazy 2n 

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Not too extreme. I had mucho difficulty after my HIM last year...I definitely had to sidestep up and down the stairs in our home for two days.

PennState-did you just do a fist pump now that we're at 100 pages?!

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Has anyone tried the H2O Overdrive drink?

Not to freak you out, b/c nutrition can and should be quite simple.  But you need to think about it.  You won't have that many long rides to figure it out.  So pick something and try it.  If it works well, do it again on the next longer ride and see how it goes.  If it doesn't, tweak it.  

Here's an example of why you need to get on it.  I used to do all solid foods for my nutrition.  Most of my training rides were early am, so it was cooler.  Got to a race, it was hot, and i barely ate anything.  I learned I don't like solid food when it's hot....so i scrapped solid food and went to GAde.  I then learned very quickly I can't drink GAde after 2 hours.  I can't stand it.  Way too sweet for me after 2 hours.  I wish I could b/c it would make my life a lot easier to have a plan like Kristin's that is all GAde Endurance + gels, which is all on the course, but i learned i can't swing it.  So I do Carbo Pro mixed with just a little powdered GAde for flavor.  I learned I can only handle 5 scoops of Carbo Pro in a bottle or it tastes too chalky or something.  6 scoops I hate it.  5 scoops is fine.   

I would think about what will be easiest on the course and try that first.  Are you going to be able to cook a baked potato in a hotel room, put it in your T1 bag the day before, maybe a second one in special needs, etc.?  That's the way you need to think.  

Just keep it simple.  Jorge told me our bodies can process around 60g CHO per hour.  So i try to hit somewhere in the 50-70g range.  Try something, if it's working well, go with it.

100 mg in just 20 oz would be awesome... I *think* I can handle up to 400 mg of caffeine during a race and not have to worry about it being "illegal" but my nutrition book is at work and I'm not too concerned about IMLP drug testing.

Thanks for the info on the natural foods... my next question comes up as... where do you put it?... especially the p&j and how do you pack/wrap it? ... im trying to figure out my nutrition plan ans my last experiences didnt go too well and dont want to make the same mistakes on my first IM... want to see the finish line, not the medical tent!!!

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Like Jenn mentioned, I use all GE as my liquid and carb source in one and supplement with gels. I did some sweat rate tests and experimenting to get the right amount, I drink about 24 ounces of GE/hour and have one gel (a mouthful from the flask) at 30 minutes and then every hour after. This has worked for me for rides up to 8 hours with no need for solid food from a nutrition standpoint, but I sometimes skip a gel and have a Luna bar halfway through just to kill the boredom. I eased into this slowly, trained from April to my IM in September last year on it so I was 100% sure I wouldn't have any issues.

Practice is key! I wouldn't recommend anything too complicated because it will be difficult on race day.

Here's my take on caffeine.  Ideal scenario, get yourself off of it except for in training or races when you're part way/most of the way through.  For me, a 12 oz. soda is jet fuel.  I feel like a million bucks 70 miles in if i put soda in my water bottle.  It is a HUGE pickup.  For people that drink that stuff regularly, that small of an amount doesn't have nearly the effect.  

I use carbopro mixed in gatorade. 300 calories an hour and mix it so I have 1 24oz bottle for each hour I ride. I even used it on the run in my fuel belt. Not a speck of solid food all day and had no GI issues. I practiced this on all long rides/bricks and it worked for me but certainly not for everyone.

I'm trying to be until race day(s).   I've personally noticed a HUGE, HUGE, HUGE difference between races where I do/don't use caffeinated gels.  From everything I've read there isn't a big issue with it.  The diuretic effects are pretty null and void.  I just know I need the mental boost/pick-me-up that JenN mentioned. 

100% CORRECT. There are no benefits or problems with caffeine.

If you are a regular coffee drinker, as long as it's not excessive, it will have no nearing on your training or racing. If you don't use it daily or cut way back prior to a race, introducing it right before a race may give you a bit of a boost, but even that is iffy.