Beginner 1/2 Ironman Plan Group (Page 80)

Someone talk me down.  :0  I did a 3hr ride yesterday because I felt like the plan is too low with cycling and got my handed to me.  I had previously been very comfortable with 3hr rides but after yesterday (which was supposed to be a boost to my esteem for race 5 June) I'm crushed.  My feet were killing me, I was DEAD after 60 km and while I kept my HRT avg at 130 (LT is 151) apparently the heat killed me.  I was covered in salt afterwards and cramping.  Le Sigh. 

Normal temps here are 32-33 and I never pay attention to the heat index but checked yesterday and it was 43 (109 someing F). 

My HIM will be 46 heat index (prognositications) (115F) so pretty much the same.  I figured no solids (had no GUs yesterday on the ride - only Cytomax and pancakes) and I've got to figure a way to get salt?  Can I just take in table salt for that to work?  I'm hoping there might be product at the expo (but expos here are really nothing like those NOB but since this is closer to DF than we are they might have some decent stuff).  Any other ideas for racing in the heat?  I'll drop my expectations of 30kph and take it even easier on the bike than I had intended and maybe even keep HR to 125 or so?

My problems yesterday were inability to take in liquids after 50km and bloated feeling (though looking at my paunch I don't think I was) and nausea.  I was totally dehydrated.

Kathy,

Maybe you should post this question in the Triathlon Talk forum. As a beginner, all my advice would be speculative. You might find more experienced racers willing to respond if you post over there.

Pops - A high school teacher said to me when he saw me cramming for a test in the hallways - "son, if you don't know it by now, you never will . . ."  Enjoy the rest and BE CAREFUL!!!

I have something called saltstic caps. I took them during my HIM aqua/bike last summer. I did not have any trouble like what you just described, the race was screaming hot with high humidity and that was my farthest ride ever. Don't stress  - you're bike fitness will not disappear. The taper will give your body a chance to recoup from the stress of the training plan while helping you maintain your peak fitness. Chalk that workout up to a battle against the elements and take a good hard look at your nutrition plan. Good luck!

GOOD LUCK DV!!!

Thermolyte Meta Salt (carbopro.com) is what I've used.

"Thermolyte....is an advanced formula to minimize muscle cramps and heat fatigue caused by excessive sweating.  It enables optimal hydration and thermoregulation."

Hi, I can see that this thread has been going for a while, I'm assuming anyone doing this plan can just jump in and start posting?

I will be doing my 1st HIM distance Oct 15 (Pumpkinman in Las Vegas). I've done 4 sprints & one Oly distance so far. This is my 2nd year doing triathlons. This distance race will definately be challenging for me. I hope it will motivate me to train consistantly. I ride every weekend with a group of friends, so getting in the miles on the bike is never a problem, but I've been finding lots of excuses to not swim & run lately...so I thought a formal plan might help me in those 2 areas.  

Yes, welcome and jump right in!

ooooh, great idea.  Our HIMs are the same day - I'm getting excited for you (and scared for me ).

Since Jan 1st

Bike 3443 km (118 hours)

Run 42.25 hours

Swim 92,750 m

I had many days out of the sea due to rough seas and I'm worried that will hurt me in the HIM.  I also spent the week in the hospital and rehabbed 1 injury so we'll just have to wait and see what next Sunday brings.  If nothing else it will be a nice trip (2 day drive) and we'll be back in the land of huachinango (sp?) and fertile seas instead of our overfished ones.  Really looking forward to good Veracruz seafood. 

Oh, and I've checked all the farmacias - I am just not able to get salt capsules here.  I've been trying to get someone to mule them down but might have to wait for winter for that, thus the question about table salt - will it work just as well (assuming I don't barf trying to take it in)?  If so, how much?

I do ALL my swimming in teh open water and have only swum in a pool this past week (12 meter pool, you just want to DIE). 

sounds like a plan!

I am not sure overall but I would be worried about just taking table salt. Hard to get enough water in to desolve it into your system without being totally bloated. Have you tried online ordering. I used Hammer E-caps and really like them. I don't know if they could get them to you in time but a thought!

Good luck on your race!

Race Report:

Swim .9 miles or 1641 yards: 25:56 - (1:35 average per 100 yards) - very good swim from the first tri (group) swim. Started outside front and had ZERO issues. Passed a bunch of people and came out of the water excited! There's a lot to do while swimming and I found the siting and swimming around people ate up a bunch of my concentration. As a result, my form (catch, pull) was kind of sloppy. When I focused on form, I forgot to sight - LOL. Still, a great first group swim!

Bike 24.8 miles: 1:12 - (20.66 mph) - this was a surprise! The course was basically all hills; albeit rolling with not too many hard grades, but I didn't anticipate doing so well as I've been training on pancake flat surafaces cause that's all that's around me....and my fastest 1 hour ride so far has been just under 21 mph. Funny how gears on your bike make hills manageable. Also funny how even though time wasn't my top priority, every time I got passed, I sped up! I only got passed five times though, so that's good. A group of about 5 of us played leap frog for most of the ride. They were all better than me, but I kept digging when necessary to stay in the 5 bike length minimum non-drafting train we had going. They provided great motivation for me!

Run 6.2 miles: 57:29 (9:16 average) - ouch! Not what I was expecting (mid 8's), but it gives me a great benchmark for my next oly in two weeks. Right out of T2 I got a stitch (something I rarely if ever get) and it stayed with me for the next 5 miles. I tried all the tricks, but nothing seemed to work. At mile 4 I started playing cheerleader with everyone I came in contact with (mostly people passing me running the other direction) and that took my mind off the pain a bit. Still, it was a real pain in the .... well .... stomach. Still trying to figure out why it happened. I know I was underhydrated a bit on the bike, but nothing to substantial. Nonetheless, I pushed through and finished!

T1 and T2 were fun! Not the fastest ever, but fun :-) Actually they were the fastest ever. I set like a dozen personal records today!!!

Now I can't stop eating - LOL. Ended up finishing 10th in my AG, but still waiting to see how many there were in my age group. I hope it's more than 10

Lots of work to do before August 14th!

Congratz and Nice job! Enjoy it for a day then get back out there!

Welcome to the group and good luck with your training!!!!!!!!!!!!!!

Steve

Great Swim and Bike DV!!!! Holy crap on those 2 - you are my hero. The run was very respectable too!!!

Congrats Dude - job well done!!

Steve

DV - awesome race! Congratulations!

Jackie - you are way a head of the game on the bike already! Good for you!

I just completed my longest ride ever this morning - 73 miles. Thank goodness we had the wind at our backs and the sweet smell of honeysuckle in the air. It was a great ride! I'm down to one more long ride and one more long run. The clock is ticking.....

So glad there is a great group of new people starting the plan and joining the thread!

We had some choppy water in the lake behind my house today so I decided to do a quick swim. I did 1500m in 30 minutes and swallowed alot of water I'm loving the OWS here is a little video if you are interested. Any thoughts would be appreciated.

trigal38- I'm very fortunate to bike with a great group of people & have the opportunity to do longer bike rides every Saturday & Sunday. I figure I will continue to do as much as I want on the bike during the weekends & do the HIM plan for the running, swimming, & weekday trainer rides. Since my HM in Dec, I've had a hard time motivating myself to do anything more than 3 mile runs with my dog. I teach 3rd grade, so our school year will be over in 2 weeks. I'm hoping to really get in a groove over the summer & up my weekly training volumes. I will be a SAHM (I have 3 kids under 6), so I won't have tons of free time, but at least I won't have the stress/responsibilities of work.