Ironman Lake Placid : Official Thread (Page 90)

The Placid run course is not that hilly. You may be better suited walking ALL the aid stations, taking in your fuel and getting back into pace after the aid station. This will give you 26 'breaks'. The oreo is a great idea, they had them at TTT and the sugar push was awesome. Make sure you have some dry socks in Special needs as well, just in case. It's not fun running in wet socks. Also people had a bunch of different things in the special needs run bags when I worked there. sneakers, red bull, pbj, gu, socks, etc. I think I yelled,"If you want your special needs bag point to your number" about 1000 times that day through a megaphone...

I am not sure when they start with the coke but I would think they would be at all the stations.

Smart to start at a 'slower' pace. We have to remember this is an IM marathon not an open marathon.

So this saved my butt today....ugh! Not something I wanted to deal.  I jerked around with the problem for about an hour before I realized I can't be the only one to do this!

http://www.youtube.com/watch?feature=player_embedded&v=TB-zjDDaP_Q

Wow.  Rude wake up call this afternoon.  It is sunny and 86 degrees in Washington DC this afternoon.  With everyone sneaking out early for the holiday, I snuck out to do a run.

My perceived effort was low and I knew I was going slow, but wow.  This is probably the first real hot and humid run I've done yet this year and I'm not acclimated.  Fortunately, there is plenty of hot and humid around here so I'll get used to it. 

I ran a good :30 per mile slower than what might have been expected and my heartrate -- even taking into consideration that my HRM may have been off -- was a good 10 bpm higher than the effort demanded.

Better now than raceday.

Do not start there unless you want no control over what you do or where you go. 3 minutes prior to the start I was right under the flags. Just before the gun went off I as in undated by wetsuited swimmers and pushed about 5 or so rows back. After the gun went off I was on the cable within 200 yards. I did not want to be on the cable. But when you are in the scrum you have absolutely no choice, you just go where everyone else wants you to go. if it is a wetsuit legal race I will be right back in that same spot. If it is not wetsuit legal and they do not have separate waves, I will be waaaaaay back there near the shore where you see all those people standing.

Just got home from a great day of training up at Lake Placid.

2600 meters in mirror lake.

56 Miles on the Bike.

2 mile recovery run.

Biggest thing I can say about today was it was Majorly windy!

I haven't seen that much chop on mirror lake since last years race.

I only intended to do 1 loop of the swim(2000 meters) but either I swam right past the cable that marks the turn around or it isn't in the water right now. Only reason I turned around when I did was because I almost had a head on collision with someone coming back towards the shore. Took a moment to look at my Garmin and realized that I had already swam 1300 meters.

Did the bike trying to maintain 75% FTP to see where that would put me on time. Looking at my NP I was closer to 80% but with the wind today hard to judge if my time is accurate. 20mph tail wind heading up from Keene to Ausable Forks. I averaged close to 25mph heading north, then 16mph heading back to Jay, all at about the same NP. For the record, a head wind heading up past Whiteface is not fun.

I also almost wrecked a few times. I just put my 808s on this week and this was the first time I road them with any serious wind. A few times going down the Keene descent I found myself suddenly halfway across the road.

I was also surprised with the condition of the roads. A lot worse than I thought. It looked to me like all the patch jobs they had done over the last year had been ripped away by the storm last year. The only place it was a big issue was the Keene descent, with the road condition and the wind there were a few times I had to grab my breaks because I just didn't feel safe. 

The Placid run course is not that hilly. You may be better suited walking ALL the aid stations, taking in your fuel and getting back into pace after the aid station. This will give you 26 'breaks'. The oreo is a great idea, they had them at TTT and the sugar push was awesome. Make sure you have some dry socks in Special needs as well, just in case. It's not fun running in wet socks. Also people had a bunch of different things in the special needs run bags when I worked there. sneakers, red bull, pbj, gu, socks, etc. I think I yelled,"If you want your special needs bag point to your number" about 1000 times that day through a megaphone...

I am not sure when they start with the coke but I would think they would be at all the stations.

Smart to start at a 'slower' pace. We have to remember this is an IM marathon not an open marathon.

I think that sounds like a good plan.  I haven't gone through my game plan yet.  I'm still trying to figure out what I'll be able to sustain for each of the pieces making sure to leave energy for the next discipline.  When I Volunteered for LP last year (Run station 3 on river road) we had coke the entire day.  (We actually had to make it as flat as possible by opening the bottles at 9AM and then pouring them into the cups about an hour before the first pro came through which was about noonish I believe).  The broth didn't come out until later in the afternoon,  (It was actually simmering so you could actually have it if you wanted it).  I think I started handing it out around 5ish.  I don't even know what I'm going to put in my special needs bags.  I plan on wearing whatever I start off with the entire time.  I'm nervous that if I put something like socks in my SN bags and I go to try to put them on I may just not want to get up and get running again.  I'm not sure they will let me put in rollerblades in my running SN bag

Do not start there unless you want no control over what you do or where you go. 3 minutes prior to the start I was right under the flags. Just before the gun went off I as in undated by wetsuited swimmers and pushed about 5 or so rows back. After the gun went off I was on the cable within 200 yards. I did not want to be on the cable. But when you are in the scrum you have absolutely no choice, you just go where everyone else wants you to go. if it is a wetsuit legal race I will be right back in that same spot. If it is not wetsuit legal and they do not have separate waves, I will be waaaaaay back there near the shore where you see all those people standing.

Either that or we will have a deluge. One of the two.

I'm banking on it.  today was tough, it was a struggle to keep hydrated and fueled in the heat today.

hahaha!
were the coke at your aid station served warm?  I tested drinking coke during training last weekend and they sit well in my stomach but I guess it all depends on the amount I chugged cause when I drank the whole bike bottel in one lap I sorta didnt feel good.

How does everyone practice with chicken broth on their long run?

It was never cold to begin with so it starts out at room temp and then depending on where the skid of drinks sits outside (direct sun light or shady area) will tell you how warm things will be.  To me it was pretty warm stuff, definitely not something cool and refreshing.  I don't know if I could do the chicken broth, especially after doing a day of Gu's, Gatorade and flat soda, then adding the warm chicken broth would probably make me lose it.  I saw people with flat coke in one hand and chicken broth in the other hand drinking both.  Now that is an Iron Stomach.

9,956 feet of elevation gain! Man, the Midwest is horrible. I tried my darnedest to find the most hilly route around me, and got 3,200 feet in 96 miles (and that is really impressive for around here :p). Just hope my couple trips to NW Illinois and southern Wisconsin for crazy hills will be enough....

Question for all: What do you eat/plan to eat the morning before the Ironman?

I have not figured this out yet. Usually, I really don't eat a lot before an Olympic tri, though I know I should probably eat more. Usually, it's a protein bar and something else small, around 200-400 calories. The Ironman is a different story though. I know I should eat a good amount before hand. I have a half IM this upcoming weekend so I want to experiment with a pre-race meal. Ideas about what sort of things to eat? My stomach is NOT what one would call trustworthy or hardy; thus why I usually only eat small amounts of things I know won't upset me come race time.

9,956 feet of elevation gain! Man, the Midwest is horrible. I tried my darnedest to find the most hilly route around me, and got 3,200 feet in 96 miles (and that is really impressive for around here :p). Just hope my couple trips to NW Illinois and southern Wisconsin for crazy hills will be enough....

Question for all: What do you eat/plan to eat the morning before the Ironman?

I have not figured this out yet. Usually, I really don't eat a lot before an Olympic tri, though I know I should probably eat more. Usually, it's a protein bar and something else small, around 200-400 calories. The Ironman is a different story though. I know I should eat a good amount before hand. I have a half IM this upcoming weekend so I want to experiment with a pre-race meal. Ideas about what sort of things to eat? My stomach is NOT what one would call trustworthy or hardy; thus why I usually only eat small amounts of things I know won't upset me come race time.

Question for all: What do you eat/plan to eat the morning before the Ironman?

The conventional wisdom is that you should consume about 1000cal 2-4 hours prior to the start of the race. 

When I wake up/about 2.5 hours prior to start I'll have a large bowl of cereal(Wheaties Fuel), large glass of OJ a banana and a 8oz Red Bull(for the caffeine, some people like a cup of coffee).

1.5 hour prior I'll eat some type of energy bar(used to eat Cliff bars, but I've switched to Lara Bars over the winter).

45 min before a serving of Gu or the like

15 min before another serving of Gu or the like

Throughout the morning I'll also drink a 24oz Gatorade, and continuously drink water. 

Best advice is experiment on your long bike days. Find what you can stomach when spending 6+ hours on the bike and stick to it.