How many IRON Bricks? in training for IM (Page 2)

Originally posted by Lock_N_Load

I only completed the first 2 workouts and the second did not include a swim. BTW, this is what Joe Friel recommends in Training Bible. I did the last one two weeks before the race. I wish I would have gone longer to challenge my nutritional needs more and to have one more try to get the mix right. I believe the assessment that my bike killed me is probably correct. My goal was 6.5 hrs and I took 7:08 hrs, although 10 mins of that was changing a flat tire and 5 mins going to the bathroom. It was also windy as hell. I finished the bike more tired that I should have been. I could tell my nutrition was throwing me off already.

The first 1/2 marathon was great (I did it in under 2.5, which is what I wanted) then the wheels fell off. I was dizzy, wobbly, bloated and could only walk. I seriously considered pulling out. I chalk this up to some lack of preparation on the bike and not taking in the right nutrition. With about 7 miles to go I finally took a salt tablet and some coke (both of which I did not try in training, but I was desperate) and this literally resurrectd me. After that I was able to run the rest of the way in with the last 5K being an all out run since I felt so good. My goal was 14 hours and these issues (and a flat tire) resulted in a 14:50 finishing time.

Overall I'm stoked I stuck to it and finished but I feel I needed one more big brick to try out other nutrition options and to give me more bike/run time. Although, truth be told, I think if I would have figured out the sodium/caffeine solution at the half marathon I probably could have brought it in at 14 hours or better. I'll get it right next time...

Originally posted by JohnnyKay



You don't need one more big brick. Your nutrition was not your biggest problem (though possibly an issue--no way to tell). But you do sound like you need more biking. Just biking. Hard biking, long biking. Biking. Do some SHORT runs off the bike if you need to get some extra running done. If you really need to get a 'big day', then go over-distance on the bike (e..g, bike 120 or 130 miles).

Originally posted by Lock_N_Load

Nutrition was definitely an issue but you may be right about the biking. I should have focused more on the biking which is my weakest discipline. I'm not sure if I'm doing an Iron distance next year but if I do I will dramatically pump up the biking. Incredible how none of these issues were a factor at all at 70.3's. The Full IM is whole different animal. BTW, the race I did on Saturday was the Expedition Man Ultra triathlon in Lake Tahoe. Very well put together race.