bigjoe Posted January 28, 2014 Posted January 28, 2014 My day turned out great. Battled with a muscle spasm in my back for 2 weeks leading up to the event. Was still worried about starting race morning but all turned out to be good. Swim - 40 min - lost 5 mins due to goggle strap coming looseBike - 2:59Run - 1:59 Total time - 5:48. Improved my previous PB by 38 min 3rd time that i did 70.3 and it was the 1st time that i can say i paced myself well. Never had any muscle cramps and felt strong at the end. Nutrition worked according to plan. Ate alot more solid food this time around Time to start training for my 2nd big one in April
Garfield2010 Posted January 28, 2014 Posted January 28, 2014 I have been crashing on the run during various Tri's over the last 6 years. Then I finally discovered that I was taking in too many fluids hence overhydrating. The problem with these gels and chews is that they are mostly sweet which makes you thirsty. This makes you drink more. Then you start to feel crap, which leads to you worrying and think "oh no I am dehydrated". Then you drink some more. You need to figure out how much fluids you are losing during hot and cooler weather. Then you need to replace around 65 - 70% of these (no more). It is impossible and dangerous to replace all weight lost during a race, while still racing. This is the reason you carbo load. You make up for the 30% loss in overall weight and fluids upfront. This is also why you only start to feel like **** after 2 hours presuming you don't eat at all. If you eat too little you will crash maybe after 5 hours. Remember whatever you eat now will fuel you in 90 minutes only. Therefore if you crash on the last 10km of the run don't even bother eating. Take a gel and drink coke. Its too late for food. Pete Jacobs wrote an article after winning Kona stating he lost 14 something litres of fluids and replaced 10. I am speaking under correction but the fact remains, don't try and replace everything you lose. Also I tend it helps to clear my palate with water after drinking energy drinks / gels to make sure I am not thirsty due to sweetener.... Strictly speaking if you eat a gel every 45 minutes during an Ironman race and drink enough water/electrolytes then you should make it. The problem is that it is easier said than done. And now days there are wonderful stuff on the market - meals in a bottle etc. I still think the main issue is over hydration for most people.
dracs Posted January 28, 2014 Posted January 28, 2014 Re overhydration, read this: http://www.outsideonline.com/blog/outdoor-adventure/tim-noakes-on-the-serious-problem-of-overhydration-in-endurance-sports.html
Garfield2010 Posted January 28, 2014 Posted January 28, 2014 Re overhydration, read this: http://www.outsideon...nce-sports.htmlExactly!!
Garfield2010 Posted January 28, 2014 Posted January 28, 2014 JGR drank too much and become bloated due to it not being a hot day. He then started losing cabin pressure before crashing in the final parts of the run. Mystery solved
davem Posted January 28, 2014 Posted January 28, 2014 What was the entry fee this year? I see R2000 next year.
davem Posted January 28, 2014 Posted January 28, 2014 Who loves their finisher shirts? I seriously don't understand how Merrell as a performance technical apparel brand would put their name on a shirt sourced from the same supplier that Julius and Zuma get their supporter shirts. I wear my 5150 shirts all the time, they are great. After promises of better shirts in the race live chat session by Paul Woolf, they come up with these. Suitable for car washing. By that I mean polishing the body work, not wearing while washing the car.
SwissVan Posted January 28, 2014 Posted January 28, 2014 JGR drank too much and become bloated due to it not being a hot day. He then started losing cabin pressure before crashing in the final parts of the run. Mystery solved Nee I think the problem was he DID NOT loose cabin pressure.....
Garfield2010 Posted January 28, 2014 Posted January 28, 2014 Who loves their finisher shirts? I seriously don't understand how Merrell as a performance technical apparel brand would put their name on a shirt sourced from the same supplier that Julius and Zuma get their supporter shirts. I wear my 5150 shirts all the time, they are great. After promises of better shirts in the race live chat session by Paul Woolf, they come up with these. Suitable for car washing. By that I mean polishing the body work, not wearing while washing the car.Last years IM finisher shirts were neat.
IronTree Posted January 28, 2014 Posted January 28, 2014 Who loves their finisher shirts? I seriously don't understand how Merrell as a performance technical apparel brand would put their name on a shirt sourced from the same supplier that Julius and Zuma get their supporter shirts. I wear my 5150 shirts all the time, they are great. After promises of better shirts in the race live chat session by Paul Woolf, they come up with these. Suitable for car washing. By that I mean polishing the body work, not wearing while washing the car. Agreed, think the shirts are an insult...
kingalton Posted January 28, 2014 Posted January 28, 2014 Who loves their finisher shirts? I seriously don't understand how Merrell as a performance technical apparel brand would put their name on a shirt sourced from the same supplier that Julius and Zuma get their supporter shirts. I wear my 5150 shirts all the time, they are great. After promises of better shirts in the race live chat session by Paul Woolf, they come up with these. Suitable for car washing. By that I mean polishing the body work, not wearing while washing the car.Why the tight neckholes on the T's, I bought a T from the expo as well and it also has a super tight neckhole??
davem Posted January 28, 2014 Posted January 28, 2014 Also, what happened to the race website? Want to download the Excel results but the website has now gone and points to EU Ironman.
scottm Posted January 28, 2014 Posted January 28, 2014 Who loves their finisher shirts? I seriously don't understand how Merrell as a performance technical apparel brand would put their name on a shirt sourced from the same supplier that Julius and Zuma get their supporter shirts. I wear my 5150 shirts all the time, they are great. After promises of better shirts in the race live chat session by Paul Woolf, they come up with these. Suitable for car washing. By that I mean polishing the body work, not wearing while washing the car. Yip, I was expecting a really nice shirt and then got one of those.
scottm Posted January 28, 2014 Posted January 28, 2014 I think I might have set a record for the longest T1 with 11:06
JGR Posted January 28, 2014 Posted January 28, 2014 @JGR - Six bottles sounds way too much. Were you that thirsty? It wasn't very hot. DaveM I started with 600ml of roctane and 400m of Gu brew. I then took an additional 4 bottle on the course - those bottle were only half full. 2l ax I would think. 600ml and hour?
kingalton Posted January 28, 2014 Posted January 28, 2014 Also, what happened to the race website? Want to download the Excel results but the website has now gone and points to EU Ironman. http://www.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=southafrica70.3&y=2014#axzz2rfoTJ7GN
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