Beginner 1/2 Ironman Plan Group (Page 81)

Nice race DV.  Tell me you were wearing a wesuits during that swim?  Sick effort!!!  Have to giggle a bit about those posts last week where you indicated that you were going to "hold it back" and then I get to read about your bike effort.  Again, well done.

So, I finished my last long effort yesterday of about 60 miles on the bike and a short 3 mile run afterwards.  As it starts to heat up here in the east, I'm really starting to worry about nutrition and hyrdation.  It was in the low 80s yesterday and I finished a 3 hr bottle of Perpetuem, 1 bottle of IM Perform and 1 bottle of H20.  I also ate an Accelerade gu, 3/4 of a powerbar and some gels.  It all stayed down well and I really made an effort to fuel and drink every 15-20 mins or so, but on the run the heat started to get to me. I should mention that I went out on the 25 min run with no water (a mistake).   The course I will be running on will be completely exposed on hot asphalt.  I'm recognizing the fact that I will need to take in as much fluid as I'm going to need to dump on me.  It will be a challenging day (but I am ready).  Let the two week taper begin!!

Water was 64* and we were all in wetsuits!

My best laid plans to take it easy went out the window when that first bike crept passed me :-) My competitor within awoke and the rest of the bike was awesome. I've never once done a group ride, and during the race I felt like I was just out with friends playing on some hills.

Al in all, the whole day went great. There was a lot less to do once I arrived than I had anticipated. The race organizers did an awesome job making it easy for first timers to figure things out. I arrived at 5:15 for my 7:45 scheduled start time, and am glad I did. I wasn't rushed at all. Got to walk all around transition and look at everyone's set-ups and had plenty of time to go pee like a dozen times :-)

I couldn't be happier with the race. Lots learned all around; good and bad. I'm very interested to see how my oly in two weeks goes on a totally flat course (like my scheduled HIM). That will give me a more realistic assessment of what I need to focus on .... as if I don't already know ;-)

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There's no master key so post the questions you have and someone here will anwer them.  I assume from the question you are confused by the term "stride"  - here's a short video on how to run striders:

http://www.youtube.com/watch?v=qS9rFdeCjuk

Striders are used as means of feeling an elongated stride and has you focus on run mechanics. They are sometimes interspersed in some of the tempo runs or used as a cool down.  I assume you knoe what RPE means (if not, just google the term or "rate of perceived exertion".  Good luck with the training and keep the questions coming.

So I have some question's for you HIM in training. Would you buy a set of aero bars for a HIM? I'm not planning on it for my OLY, or a century ride a week later. But I was wondering if it would be worth getting for my HIM.  Also there is a group ride on Wed. of this week and my race is Saturday. I want to ride with the group, we have been avg. 20 mph. which I don't have a problem keeping. Would this be to much this close to a race. The ride is around 20 miles or so, I think I would be fine if I took it easy and drafted most of the time. Maybe some quick bursts here and there, I feel like a bottle all shaken up ready to blow. The rain hasn't helped much keeping me inside, I just wana ride Thanks you listening to me ramble a little bit

Happy Training.

In my humble opinion I would definitely use them for a HIM/Oly on non-technical courses, but only if you have time to get used to the new riding position and you have someone fit them for you correctly. They are one of the biggest "bang for your buck" accessories that you can fit to a bike especially in regard to conservation of energy and speed. They also help enormously when there is a headmind as it puts you in a more streamlined position.

If you dont have the time to train with them or get them finely tuned to your particular fit, just go with what you have and are used to!! But definitely consider them for the future.

My two cents

Have a good one

Steve

I have been following the plan most of the year in prep for IMKs 70.3  Even with missing some sessions.  I feel pretty good about the amount of training I've put in. 

12 days until race day!!!!

I'm 12 days out from the Eagleman and, while it has been a productive May and year to date, I feel like I could have and should have done more training in the saddle.  Specifically, too much of the time was spent on the trainer due to weather.  Now, in the midst of a heatwave back east, I'm freaking out about the heat.  My wave goes off at 7:18 am, which means I hope to be leaving T1 on the bike around 8 am and back in T2 around 11 am.  The run is completely unshaded and exposed.  I'm praying for cloud cover!!!

I'm looking at about the same for Kansas.  They're expecting low 90's right now.  Still plenty of time for the forecast to change, but I'm anticipating lots of heat and humidity and some pretty good wind gusts on the bike.  I'm stressing about the hydration on the bike.

I also have had way too many hours on the bike trainer. 

Welcome!  this is a great group.

I'm petrified myself less than a week out but happier now that the predicted high of 48C (115F for the luddites ) is now only going to be 31C or so and at that temperature I just might be worried about getting chilled.  :0  After being in the mid40s this week low 30s is going to be like winter! 

Now I'm no longer petrified about the weather - JUST PETRIFIED IN GENERAL!!  WHAT HAVE I DONE!  I'm an old lady!  I should be knitting booties or some such sheet. 

These are the good days Kathy! The hard work's behind you and anticipation is taking hold! One thing I learned this past weekend during my first ever tri was that a bit of nerves made my race day preparation flawless. Enjoy these last few taper days and take the time to think through all the eventualities that might play out on race day.

I'M EXCITED FOR YOU!!!

I just got my as* handed to me by the sun and heat! Had a 1 hour tempo run on tap and headed out after my swim at 4:30. It was 93* out with full sun and moderate humidity. I thought it would be a good chance to see what's what with heat and try to HTFU when it got tough.

HAH!!!

Turns out it's not that easy. About two miles in, having said screw the tempo efforts, I was reduced to walking for about 30 seconds. This repeated at mile three and at mile 4, I was out of water and made a pit stop at a restaurant desperate for a refill. They obliged and I finished mile 5 and 6 with some renewed vigor.

Oh man was that intense! I typically don't walk during runs for any reason. Today was different. I needed those 30 second breaks to remind myself that I wasn't going to die - LOL

I passed two other runners who'd also given in to the heat. Both their water bottles were empty and they looked aweful.

New found respect today for the heat!

I drank 36 oz of water in about 50 minutes on my run and still lost 2.2 lbs. WTF? In order to replace 2.2 lbs, I would have had to drink ~33 more oz of fluid - yikes?

Had the same thing here yesterday. 5 mile run was just brutal! Was planning on a 1 hour ride after but thought no way. Changed to a long swim but even that was hot in the outdoor pool. Better get started early this morning!

That's great Pop's! Enjoy the whole experience and good luck this weekend! Enjoy a Fire Rock for the rest of us!

T-Minus you're gonna do awesome! Enjoy Hawaii, the family, pre-race excitement and everything else there is to enjoy in Hawaii.

I've been there. Not fun. Good for you for toughing out the run.

Kathy that just cracked me up. I race with plenty of "old ladies" who consistently kick my _____. Your going to do great, you've trained hard. No worries.

That is some excellent training! Good luck and enjoy your taper.

I noticed you are from Waterloo. I grew up in Belleville. I think that is not too far from Waterloo maybe?

I am officially jealous. Enjoy your trip! Can't wait to hear about your race.