McFuzz's Mentor Group 2011 - CLOSED (Page 92)

Way to go! I hate hilly hills - especially when I have no chain on my bike!  Good luck with your upcoming training.

Ann-Marie

WooHoo! Good for you!

Fun!  We've gone up to SW Michigan to volunteer at Steelhead the last few years.  A bit early to pick blueberries, but there are some nice vinyards and a favorite burger place in New Buffalo. 

IM training is getting serious less than 3 months out.  Lots of hours, speed work.  All good.  Eating more and losing weight, mostly trimming down a bit.  Stronger.   Focusing on eating before, during and after longer workouts.  Getting better workouts as a result.   Tired, trying to sleep more.  All good. 

ICE, I can relate to that!  7 weeks till IM and my volume is higher than I've ever done.  Feeling good though.

On another note, I did my first Olympic distance race this morning.  I totally bonked.  I didn't take in enough calories in the bike and in the middle of the run segment, my body pretty much quit.  I finished, but it wasn't pretty. Oh well.  I was a little bummed out that I didn't do better... and I had such a good swim/bike today!  Oh well....chalk it up to a learning experience. 

See ya!

Congrats on your first olympic!  I'm curious about your nutrition during the race and what you think you should have done differently in that regard.  I have my first olympic next month and was planning on using a bit infinit on the bike, but not really taking in a lot of calories.  So, help me learn from your mistake

Ann-Marie

Ann-Marie,

I drank about 100 calories of sports drink before the swim.  I think that was fine.  On the bike though, I only took in about 160 calories of sports drink.  If I could rewind, I'd use something like Infinit to provide more like 355 calories.  On the run, I took 1 gel as I was reaching mile 2 and I was taking in small doses of Gatorade at each of 4 stations, but I think it was too late in the game at that point.  I really felt weak after the 1st mile.  By mile 3, I was run/walking.   I think that the missing piece was the nutrition on the bike.

I went back and did a little searching here on BT for other people's opinions on the matter. Opinions differ as much as people are different and race conditions differ, but generally, it seems, nutrition should include some calorie intake before the swim, then 200 to 300 cals per hour on the bike (add'l water also depending on sweat rate & heat), then some calories on the run (1 cal per pound of body weight minimum) which for me would be between 160 and 250 calories per hour.

Normally, I'd do this type of analysis before a race, but I have to admit I got lazy on this one.  Oh well... lesson learned :)

Enrique

ecpasos - 2011-06-19 11:47 PM

amd723 - 2011-06-18 3:31 PM

Congrats on your first olympic!  I'm curious about your nutrition during the race and what you think you should have done differently in that regard.  I have my first olympic next month and was planning on using a bit infinit on the bike, but not really taking in a lot of calories.  So, help me learn from your mistake

Ann-Marie

Ann-Marie,

I drank about 100 calories of sports drink before the swim.  I think that was fine.  On the bike though, I only took in about 160 calories of sports drink.  If I could rewind, I'd use something like Infinit to provide more like 355 calories.  On the run, I took 1 gel as I was reaching mile 2 and I was taking in small doses of Gatorade at each of 4 stations, but I think it was too late in the game at that point.  I really felt weak after the 1st mile.  By mile 3, I was run/walking.   I think that the missing piece was the nutrition on the bike.

I went back and did a little searching here on BT for other people's opinions on the matter. Opinions differ as much as people are different and race conditions differ, but generally, it seems, nutrition should include some calorie intake before the swim, then 200 to 300 cals per hour on the bike (add'l water also depending on sweat rate & heat), then some calories on the run (1 cal per pound of body weight minimum) which for me would be between 160 and 250 calories per hour.

Normally, I'd do this type of analysis before a race, but I have to admit I got lazy on this one.  Oh well... lesson learned

 

Enrique

Enrique,

Thanks for the input - that's a lot more calories then I had been planning on taking in.  I guess I need to reassess!

Ann-Marie

Enrique (& Ann-Marie and everyone),

It sounds like you had about 350-400 calories prior to and during the race.  Did you eat breakfast or just drink a little bit of sports drink before the race?  I'd say if you had something to eat 2-3 hours prior to the race, 400 calories would have been enough to get you easily to the finish line (really, calories in the last half hour don't help you finish, but may help a huge amount with recovery). 

200-300 calories/hour is the guideline for most people.  If you're smaller, have a nervous stomach, or are racing hard, you might target the lower end.  (I think this is one of the mistakes people make in an IM, they can consume 300 cal/hr during Z1 training, but then on race day they're on the edge of Z2 and can't process as much, particularly with race-day adrenaline. )  If you're doing an OLY and mostly Z2-3, then you probably want to back off a bit as well. 

EC... breakfast is def a must before any race... For both my oly's I ate my norm- 1/4 cup oatmeal w/ a cut-up nana, and some pb. For my first oly- i had a gel before the swim w/ water, just water on the bike, and maybe two cups of infinite and a couple cups of water on the run. second oly- bkfst, water, swim, 1 gel on the bike w/ one water bottle drank, and again infinite/water on the run.  I normally train w/out alot of extra "stuff".. ie I ran a 10 miler on saturday w/out taking a water break. I usually eat a little before workouts and after.

That's what I'm missing... the Breakfast of Champions!  Lesson learned

suzimmer - 2011-06-24 10:47 AM Well, doing the Oly on Sunday.  Should be interesting as I have yet to do an open water swim this season and my biking and running are not where they were at this point last year due to injury.  I've never done a repeat race in which I did not do better.  This race will be a day of personal growth in which I learn to deal with life's set backs ( and aging  ). Celebrating the fact that I can still participate despite a variety of medical issues and my hip injury.  Many friends from the club will be there so it should be fun.

Suzanne,

Go have fun!  Rock the race to the best of Sunday's ability and don't get caught up in what you could have done if.if.if.if.  Injury has forced you to cut back on training.  That's life.  (It could have also been a family issue, changing priorities, or lots of other things.) 

I think there may be a bit of a life lesson in here too. 

(Rhetorically)  How often do you (Not just Suzanne, but everyone paying attention here) celebrate or acknowlege your accomplishments?  How would you treasure the race result if you knew it was the best race of your life? 

I'll start.  While I don't talk about it much, I had an incredible race 2 years ago.  Literally, the race of a lifetime.  Was my 13:38 finish slower than my dream of sub-12?  Sure, but that time doesn't tell the whole story.  I probably had a 5% chance of finishing sub-12 that day.  I'm racing Vineman in 5 weeks, and my chance for that sub-12 finish is probably 25%.  I also recognize that there's a chance I DNF and that CdA could be my only Ironman finish.  (I put that chance quite a bit lower.)  I'll also mention that I was salavating at the prospect of crushing Steelhead in 2009 compared to my 2006 performance given all of the IM training.  Didn't happen.  In fact I didn't even start that race.  Didn't start the race in 2010 either.  So far, my 2006 HIM has been my only HIM in spite of signing up for it two more times.  (My attitude about my 2006 race has improved since that race day, BTW. ) 

I'll start.  While I don't talk about it much, I had an incredible race 2 years ago.  Literally, the race of a lifetime.  Was my 13:38 finish slower than my dream of sub-12?  Sure, but that time doesn't tell the whole story.  I probably had a 5% chance of finishing sub-12 that day.  I'm racing Vineman in 5 weeks, and my chance for that sub-12 finish is probably 25%.  I also recognize that there's a chance I DNF and that CdA could be my only Ironman finish.  (I put that chance quite a bit lower.)  I'll also mention that I was salavating at the prospect of crushing Steelhead in 2009 compared to my 2006 performance given all of the IM training.  Didn't happen.  In fact I didn't even start that race.  Didn't start the race in 2010 either.  So far, my 2006 HIM has been my only HIM in spite of signing up for it two more times.  (My attitude about my 2006 race has improved since that race day, BTW. ) 

McFuzz - 2011-06-24 4:35 PM

suzimmer - 2011-06-24 10:47 AM Well, doing the Oly on Sunday.  Should be interesting as I have yet to do an open water swim this season and my biking and running are not where they were at this point last year due to injury.  I've never done a repeat race in which I did not do better.  This race will be a day of personal growth in which I learn to deal with life's set backs ( and aging  ). Celebrating the fact that I can still participate despite a variety of medical issues and my hip injury.  Many friends from the club will be there so it should be fun.

Suzanne,

Go have fun!  Rock the race to the best of Sunday's ability and don't get caught up in what you could have done if.if.if.if.  Injury has forced you to cut back on training.  That's life.  (It could have also been a family issue, changing priorities, or lots of other things.) 

I think there may be a bit of a life lesson in here too. 

(Rhetorically)  How often do you (Not just Suzanne, but everyone paying attention here) celebrate or acknowlege your accomplishments?  How would you treasure the race result if you knew it was the best race of your life? 

I'll start.  While I don't talk about it much, I had an incredible race 2 years ago.  Literally, the race of a lifetime.  Was my 13:38 finish slower than my dream of sub-12?  Sure, but that time doesn't tell the whole story.  I probably had a 5% chance of finishing sub-12 that day.  I'm racing Vineman in 5 weeks, and my chance for that sub-12 finish is probably 25%.  I also recognize that there's a chance I DNF and that CdA could be my only Ironman finish.  (I put that chance quite a bit lower.)  I'll also mention that I was salavating at the prospect of crushing Steelhead in 2009 compared to my 2006 performance given all of the IM training.  Didn't happen.  In fact I didn't even start that race.  Didn't start the race in 2010 either.  So far, my 2006 HIM has been my only HIM in spite of signing up for it two more times.  (My attitude about my 2006 race has improved since that race day, BTW. ) 

The race I'm doing on tomorrow I did two years ago and placed 3rd in my age group. When I signed up for this year (soooo long ago in December) I thought...I'm aging up.  I am so gonna kill this race.  Oh well.  That's life and it's how you deal with life's curve balls that is the real test.  (I'm getting so philosophical in my old age    

Did my first open water of the season today at the race venue prior to raking my bike.  Felt good.

Way cool! 

The nice thing about the July 4th race is you only have a week or so to obsess over it! 

I find if i actually sign up for the event and therefore have some skin in the game, I follow through with the race.  BTW, I'm signed up for the Multirace Trilogy 2 international distance, so we could end up at the same race.  2 of my brothers and 1 sister are doing the sprint distance that day too!

Ann-Marie