Ironman USA Lake Placid : Official Thread (Page 90)

YES! I hit that hard this weekend and yesterday but I think I am on the way out of it. Glad to know others are feeling it!

I'm taking her to the salon shop today for a pedicure  tune-up to make up for my bad attitude.  she understands.  we're good.

Ok... this made me actually laugh out loud and snarf my iced coffee.  Now I need to clean my keyboard.

darn duplicate post.  must be sticky keys from my iced coffee.

My problem is that I generally ride a loop 60+ miles starting at my house, mostly on back roads with no stores or gas stations, so I'm used to carrying 100% of my water and nutrition. On long rides, my house is "special needs".  Being my first IM, I've been told never to do anything in the race I haven't done in training, so I haven't trained to live off the course (though I'm sure it would be MUCH easier).  Once I know what to expect, that is my full intention for future races and I think GREAT advice and much simpler to implement.

Agreed.  I leave transition with two bottles and a repair kit on my bike, that is it.  The bottles work as bookends to my race, a strategy learned from jordan rapp.  The first bottle goes down in the first hour, then I live off the course for liquids and finish off the race with the last bottle before the bears.  I only ever use two bottles on 70.3 bike legs so I'm confident this will work for an IM using the course.

As for the repair kit, I just use a saddle bag with a lever, CO2 inflator, 2 cartridges, 2 tubes, multi-tool, and patch kit.  This has served me well so far racing and training.

Solid calories on the bike will just be a few honey stinger waffles in the back jersey pocket of my tri top.  I really think a lot of folks consume too many calories on the bike, I can easily knock out 300-350 and hour with a bottle of oncourse stuff and a waffle.  Easy enough for me.

On the run, I had been training a good portion of this year with my fuel belt but after I had some horrible nutrition issues at some races I'm opting to live off the course again with just some waffles broken up and kept in my tri top again.  Honestly, I find I fuel better off 'feel' when I run than a steady schedule.  I end up taking too much for my stomach if I force-feed on schedule when I'm running.  I know what calories I need every few miles but I plan on eating when I'm hungry and drinking when I'm thirsty, especially because my nutrition needs change drastically in sunny and hot to rainy and cold.

I always try to be flexible on the run because if you are short on cals you can slow down and add some more and work off caffiene, but if you have too much and start having GI or throw-up issues, you can't fix that as quickly in my experience.  At least this works best for me.

My nutrition/hydration plan has remained almost the same over the years except that I now carry all my nutrition when I leave T1......two concentrated "IM Cocktail" bottles behind the seat (I am not going to require ANYTHING from Special needs with this plan) and an aero bottle about half full of water and an empty downtube cage.....I drink some of the water from the aero bottle in the first 15-20 minutes of the ride then dilute my concentrate into the aero bottle over the rest of the day, refilling the water levels from the aid stations......I use the empty downtube cage as a place to stash the remnants of a water bottle I get from an aid station to be used for further dilution or to rinse off from "natural occurrences"....

Paul

Hahaha on "natural occurences"

Maybe I need to try a bottle of the premixed perform. I have been using the powder mix which I hated 6 months ago but now I love. I now love broccoli also. Gonna try to get my hands on a bottle of it to see how it fits in my cage and how it tastes! The kind you mix yourself tends to separate so will be nice to not have that happen.

I wish I could stomach the Perform but it does not cooperate with my constitution.....hence the need to carry my own nutrition in the bike........on the run I am going to NOT use any liquid nutrition and try to use only a few gels for calories mixed with water every 3-4 miles......used to love G-Endurance on the run......I was not a fan of the switch....

Paul

Thanks Fred!  I could use all the suggestions I can get.  I'm trying to plan for the unplannable like losing a bottle (or two), breaking a chain, carrying a spare bike cleat, etc...  Hopefully will not have to "plan B" anything, but at least it's there and after numerous training rides I'm glad I was a mini-sherpa at points.  As experience and speed increases, my plan is to race more minimally, but always welcome help from those far more experienced than I am!

I too appreciate the suggestions. I realize there may be curve balls thrown my way which is why I reference the illusion of control that carrying three bottles and a bento box full of food gives me. There's enough to go wrong that is outside my control without doing too much stuff I'm not used to doing during my first (and maybe only) Ironman.

Besides, rethinking my nutrition plan this close to race day is freaking me out. I've got better things to obsess about, like how long my 305 battery will last. Or what the weather will be. Or how to position the swim start. Or what to put in SN bags. Or how to my hands on get the dinner ticket I bought for my wife.

this is as good a plan as you can get.

Finish under 10:00?

I've see this before posted from a bike forum:  http://www.amazon.com/Capacity-Rechargeable-External-Battery-Forerunner/dp/B002GJZKJ4

There is a solar one as well

Sweet, I already have that covered!