Ironman 2014 - 10 Years of Ironman in PE

[ADe]

I have had 3 hard and long weeks of training, so this week is a recovery week. I can feel my body needs a slower week.

 

How are you guys feeling on the long bike rides (140km+)?

 

I am finding these long bikes really hard and its not getting any easier. My target average speed has gone out the window and I am only focusing on doing the distance at this stage. I am thinking it is because I have significantly increased my mileage from the 70.3 training and therefore start all the long bikes and runs on tired legs. Hopefully it gets easier soon...

[Red Zone]

The long rides are going well for me, I think nutrition is key to making the most of them. Make sure that you are eating and drinking enough to recover from your sessions during the week otherwise you hit the weekend flat and struggle with the longer stuff. I practice my race nutrition routine on the long (5 hour) rides, three bottles, two bars or two bananas and some emergency gel if I need it. Then after a high protein recovery shake and a good breakfast. I am spending the GDP of a small African country on nutrition for this race

[Stiggy]

The long rides are going well for me, I think nutrition is key to making the most of them. Make sure that you are eating and drinking enough to recover from your sessions during the week otherwise you hit the weekend flat and struggle with the longer stuff. I practice my race nutrition routine on the long (5 hour) rides, three bottles, two bars or two bananas and some emergency gel if I need it. Then after a high protein recovery shake and a good breakfast. I am spending the GDP of a small African country on nutrition for this race

Wow you only drinking 3 bottles on a 5hr ride! Are you sure that is enough?

Did a 5hr ride on the weekend and drank at least 5 or 6 bottles!

Remember its a lot easier to hydrate on the bike than on the run!

Also maybe consider eating more on the bike cos eating on the run is hard and you don't wanna "run out of juice" on the run. Just a thought

[kingalton]

Rest week for me as well this week, legs are toast, needing this..

 

Got a long weekend coming up after this easy week though - 180 bike with 10km brick run on Saturday and 25km run on Sunday.. eina...

 

If anyone in the east of Pretoria is keen to join for the 180km bike on Saturday, let me know.. will average around 28-30 km\hr for the ride, got a few guys in so long, but the more we are the better it is for safety and if some guys are a bit faster or slower, 2 groups can be formed..

 

will start at the Garage, cnr hans strijdom and Atterbury at 5:30.. route TBC

[AndrewF]

I really struggle with taking on a lot of liquid. At the moment my 5hour+ sessions are 3 bottles. Too little, I know, but I seem to be ok with this - if my nutrition is on target. A nice breakdown for nutrition below:

 

A nice break down of nutrition needs for endurance:

 

You need the following amount of nutrition:

0.8grams of carbs X body weight X hours of exercise

 

This will include your breakfast!!

 

You can get the carb content on the back of the packs of your food. If it doesn’t have the content google it!!

Here is an example for those who aren’t sure….

 

60kg athlete doing 6hrs of training:

0.8 x 60 x 6 = 288 grams of carbs needed for that training session (approx.)

 

Future life – 1 ½ servings (45grams)

Banana (27grams)

Coffee

USN recover max ½ serving (31grams)

 

2 x gu gels (50grams)

2 x bananas (54grams)

1 x packet wine gums (30grams)

2 x hot cross bun (56grams)

 

Total 293grams

 

Since I have started taking this seriously, my training on the longer stuff has gotten much better. For me, a good way to know if my nutrition is on target is that I can eat straight after with no issues. If my nutrition is bad, or too little, my stomach struggles to put anything in - This may just be me, but putting it out there

[ADe]

Wow you only drinking 3 bottles on a 5hr ride! Are you sure that is enough?

Did a 5hr ride on the weekend and drank at least 5 or 6 bottles!

Remember its a lot easier to hydrate on the bike than on the run!

Also maybe consider eating more on the bike cos eating on the run is hard and you don't wanna "run out of juice" on the run. Just a thought

I had 5 bottles of GU, 750ml Coke/water mix and 4 GU gels, and two energy bars on my 6hr+ ride on Saturday and still felt out of energy after 4,5 hrs! I am still trying to get the nutrition right on these long rides. I was surprised at how much better I felt when I switched to Coke for the last hour or two. I might give the coke mixed with water a go next time out.

[JGR]

I tried potatoes on my long ride this week, we did 7 hours. Used 2 potatoes, with salt and butter, bar, 3 Gu's and about 6 bottles, mixed with what I could find at the shops (new BOS Sport was quick nice). Had good energy throughout and finished the ride with a climb of the glen and signal hill.

 

Granted the avg speed was quite low but we did about 1800m of climbing

[Stiggy]

Excellent stuff there JGR! Nothing quite like finishing your ride off with a couple beastly hills to keep the legs in check!

Did a 5hr + ride on the weekend, took 3 hot cross buns, loads of butter and peanut butter. Was delicious and I didn't feel poked afterwards.

Also had a gel and a banana.

I did make sure that I ate consistently throughout the ride, which I think is quite important!

[kingalton]

The planned route for Saturday if anyone is keen, busy trying to arrange a driver to follow for safety and backup etc.

5:30 start at Garage

[bigjoe]

_{Start times are out....}

1. _{PROFESSIONAL ATHLETES RACE START:}
   

_{06h30 (Yellow Swim Caps)}

1. _{AGE GROUP ATHLETES RACE START (Men 25 – 44 yrs):}
   

_{06h40 (Red Swim Caps)}

1. _{AGE GROUP ATHLETES RACE START (Men 18 – 25, Men 45-70 + & All Women Age Groupers):}
   

_{07h00 (Green Swim Caps)}

[kingalton]

_{Start times are out....}

1. _{PROFESSIONAL ATHLETES RACE START:}
   

_{06h30 (Yellow Swim Caps)}

1. _{AGE GROUP ATHLETES RACE START (Men 25 – 44 yrs):}
   

_{06h40 (Red Swim Caps)}

1. _{AGE GROUP ATHLETES RACE START (Men 18 – 25, Men 45-70 + & All Women Age Groupers):}
   

_{07h00 (Green Swim Caps)}

 

6:40 start, not bad, at least the finishing time over the end line will be out by only 10 minutes :-)

[kingalton]

and the info guide is out..

 

http://www.ironmansouthafrica.com/system/resources/BAhbBlsHOgZmSSJGMjAxNC8wMi8yNS8wMC81Ny80MS82NTMvSU1TQTIwMTRfQXRobGV0ZV9JbmZvX0d1aWRlX1ZlcnNpb25fMS5wZGYGOgZFVA/IMSA2014%20Athlete%20Info%20Guide%20-%20Version%201.pdf

[Red Zone]

Staggered swim start is nice, should keep the traffic under control for the bike leg as well, just hope not to get caught during the swim by the speeding silver bullets

[Garfield2010]

 

6:40 start, not bad, at least the finishing time over the end line will be out by only 10 minutes :-)

 

I think they will have 2 clocks at the finish line. One for 7AM starters and one for the pros which they will then reset for the 06h40 starters after 8 and a half hours.....

[Garfield2010]

Finally they have realised that the 25 - 45 year old males are superior to the rest!

 

#alphamales

[kingalton]

I think they will have 2 clocks at the finish line. One for 7AM starters and one for the pros which they will then reset for the 06h40 starters after 8 and a half hours.....

only reseting after 8h30min, damnit, I am still going to be 10 minutes out..