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2017-12-12 12:01 AM
in reply to: kloofyroland

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Elite
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Alturas, California
Subject: RE: Ironman puzzle, need advice
Hmm. Bike calories should be 300-350 per hour and run 200-250. Water intake varies widely with temp. In a 50F IM you would take in 25% of the water you would in a 95F race. So you didn't bonk from low calories. Wind can be sucky on bike times.

Everyone's plans are different, but here are my Peak week workouts followed by a 3 week taper.

Run: 10,7,10,6,17 miles
Bike 40,40,30,114.
Swim: 4300, 4300, 5500 yards.

I have completed 9 IM's 2-3 recovering from injuries at race start (calf pulls, PF, muscle spasm, etc.). I'm not overly talented, 50 years old, learned freestyle at age 40, best IM 11:44:xx. You are faster than me on the swim, similar on the bike, but your run needs some work.

Did you do any bike run bricks? A 100 mile bike 6 mile brick run can give you a good idea of where you are training and nutrition wise in that last month or so before your peak.

Enjoy the journey. I view any IM finish as a victory, a good time is icing.


2017-12-13 1:12 PM
in reply to: Baowolf

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Master
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Subject: RE: Ironman puzzle, need advice

Agree with most of that, except I would be careful making any specific calorie recommendations.  I'm not a very big guy and my upper limit is about 250cal/hr on the bike.  Also you mentioned differences in water intake, but high temp races can also affect your ability to digest.

I know my calorie limit from training and I use that as a guideline.  But I allow myself to adjust during a race if needed.

2017-12-13 7:00 PM
in reply to: Baowolf

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Master
2694
2000500100252525
Los Angeles, CA
Subject: RE: Ironman puzzle, need advice
Originally posted by Baowolf

Hmm. Bike calories should be 300-350 per hour and run 200-250. Water intake varies widely with temp. In a 50F IM you would take in 25% of the water you would in a 95F race. So you didn't bonk from low calories. Wind can be sucky on bike times.

Everyone's plans are different, but here are my Peak week workouts followed by a 3 week taper.

Run: 10,7,10,6,17 miles
Bike 40,40,30,114.
Swim: 4300, 4300, 5500 yards.

I have completed 9 IM's 2-3 recovering from injuries at race start (calf pulls, PF, muscle spasm, etc.). I'm not overly talented, 50 years old, learned freestyle at age 40, best IM 11:44:xx. You are faster than me on the swim, similar on the bike, but your run needs some work.

Did you do any bike run bricks? A 100 mile bike 6 mile brick run can give you a good idea of where you are training and nutrition wise in that last month or so before your peak.

Enjoy the journey. I view any IM finish as a victory, a good time is icing.


Yes, I think my calorie intake was sufficient but my electrolytes may have needed supplementing due to the winds and more sweating than when I was training at peak.

Looks like I was a bit short on some mileage on the bike and run and a significant amount on the swim. I'll make adjustments when I prepare for my next Ironman.

I did bike/run bricks in the month leading to peak as well as during peak which started with 4 hour bike with 20 minute run building to 6 hour bike with 60 minute run. Based on my log entries, I didn't bonk during those bricks.
2017-12-13 7:01 PM
in reply to: spudone

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Master
2694
2000500100252525
Los Angeles, CA
Subject: RE: Ironman puzzle, need advice
Originally posted by spudone

Agree with most of that, except I would be careful making any specific calorie recommendations.  I'm not a very big guy and my upper limit is about 250cal/hr on the bike.  Also you mentioned differences in water intake, but high temp races can also affect your ability to digest.

I know my calorie limit from training and I use that as a guideline.  But I allow myself to adjust during a race if needed.




I'm not a very big guy either, hehe. How would you have compensated your nutrition intake for high temps and winds?
2017-12-17 2:10 AM
in reply to: kloofyroland

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Elite
5301
5000100100100
Alturas, California
Subject: RE: Ironman puzzle, need advice
Agree on calorie intake, just general guidelines. Race day can throw you many curves, temp, wind, humidity, flats, etc.

That said, you overcame and finished and I think you have some faster times in ya.

Enjoy the journey.
2017-12-26 3:09 PM
in reply to: kloofyroland


7

Subject: RE: Ironman puzzle, need advice
Congrats on the finish!

















192.168.1.1


2017-12-29 4:29 PM
in reply to: Rtmka

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Master
2694
2000500100252525
Los Angeles, CA
Subject: RE: Ironman puzzle, need advice
Thanks! And thanks again for everyone who gave me their input. My next Ironman is gonna be in 2019.
2017-12-31 9:34 AM
in reply to: marcag

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Subject: RE: Ironman puzzle, need advice
Originally posted by marcag

Originally posted by kloofyroland

I made sure I stayed in aero at least 90% of all my long training rides and only got out when I was going 8mph or less up a hill. However,I only trained using the disc wheel on 3 long training rides during peak because a friend of mine lent them to me.

Perhaps that was insufficient training time with them?


this is good.

At 8mph, aero drag is small. Most people can generate more watts sitting up and this will easily compensate for the very minimal aero penalty.

Now, for the disc wheel. Handling problems in winds are usually more attributed to a deep front wheel than the back. Had you trained on the 404 before ?

Overall it sounds like you had more of a hydration/nutrition challenge. Good position, bad position, aero....you came off the bike in bad shape which should not have been given your pretty conservative watts.

You'll figure it out with time.


I agree with this above! Sounds like a nutrition problem first and foremost. Been there done that. It doesn't take much to get behind on nutrition and hydration and it's almost impossible to catch back up. Add into that the fact that you were working harder due to less aero, it has a snowball effect for the rest of he race.
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