Ironman 2018 - PE

[_David_]

Totally agree with the comments above.  Remember the golden rule. Nothing new on race day, dont make the race the first time you try any of the High 5 Stuff.  you dont know how your bosy will respond especially under strain.  You should be using that stuff already if you plan to take any of it on in the race. 

Otherwise play around with food,  I'm currently trying out baby potatoes (quite heavily salted) and bacon and peanutbutter sandwiches (game changers).  You have to have to try these out on your long rides to see how your body responds and also just to see if you can actually get things in. Some people struggle to take solids in and have to rely on gel or semi solids foods, some cant do gels at all.

you still have a little time to practise your nutrition but do it now.  High 5 is available in single dose packages at dischem, the bigger packs/tubs can get rather expensive.

 

I learned a hard lesson last year - no solids for me. Perpetuem on the bike and gels during the run.

[Chris_]

So, exactly 30 days to go... is it too late to start training

 

Some seriously humbling hours being logged on the Give it a tri Strava group, kudo’s to all and good luck with the (all too few) training days that are left

 

its never too late 

 

a long sleeve top is a really good tip, I was shaking like a leaf last year (although that had a lot to do with the loss of most of my bodily functions)

[IceCreamMan]

its never too late

 

a long sleeve top is a really good tip, I was shaking like a leaf last year (although that had a lot to do with the loss of most of my bodily functions)

Haha. My first year I also did. Whisked off to the medical tent. My wife was morrofa concerned an thought I was dying. Bless her.

[EmJayZA]

Haha. My first year I also did. Whisked off to the medical tent. My wife was morrofa concerned an thought I was dying. Bless her.

 

Hyponatremia? 

[Craai]

Haha. My first year I also did. Whisked off to the medical tent. My wife was morrofa concerned an thought I was dying. Bless her.

 

You should've just run faster to get the body temp up 

[Tripl3_S]

To the seasoned pro's here, please help us noob's out a bit.

 

When will be your last LSD Run and ride and of what distance?

Will a 35km Run on 31 March and the next day 1 April a 20km  Run (Both very slow) then the next day  2 April 150km Bike ride be advisable?

      35km waaay too much! 20km max!

[IceCreamMan]

Hyponatremia?

 

Yip from shear exhaustion. I was toast at the end of it, like every year.

[IceCreamMan]

You should've just run faster to get the body temp up 

I was the slowest runner of all finishers that year. Blisters on my feet that lasted a month. Did not use cleats my first full IM so takkies for cycle an run caught up with me. Live n learn.

[LouisS]

Most of what you ask will be available in the Athletes info guide including the aid station layouts. IMSA website under Athlete says guide will be available 3 weeks prior to race... so soon.... think there will be emails saying guide is available. Study it as it's your first.

 

http://eu.ironman.com/triathlon/events/emea/ironman/south-africa/athletes/athlete-info-guide.aspx#axzz59nS1JWmG

 

Aid stations, have water, High5 drinks and gels, coke, and food in general.

 

On the bike (as you would do for a long training ride) you take your nutrition and drink with and then top up as and when you need at any of the aid stations.

 

There are 2 special needs bags (if required), 1 for the cycle and 1 for the run and used on the second lap (there are special areas where you leave theses bags) where you can stop and replenish with certain foods if you need or other items.

 

If you are expecting a long day out especially on the run then it is worth considering putting some warm lightweight clothes (arm warmers, t shirt) in the run special needs bag which you can put on as once the sun goes down and if the wind is up it can get quite chilly when you are tired and fatigued. Just a note, if you do not use the special needs bags then whatever is in them goes to charity and you do not get them back..... so would not put any expensive rain jackets in them.

 

As for race day nutrition, you should already have a pretty good idea of what you require and should be already practicing on your long run and rides..... if not... WHY NOT!!!

 

As for storage, on the bike (bento bag) on top tube and shirt pockets (if you have), food in your T1 and T2 bag to grab a bite and something to eat as you change and then the aid stations on both the bike and run legs should you need.

 

As for me, I have food and drink in my T1 and T2 bag.

 

I take all food/energy bars and 2 bottles for the cycle leg, I do not stop for food and grab replacement bottles on the fly as I need. I do not bother with the special needs cycle bag as I have sufficient nutrition and drink for the cycle leg.

 

I do use the special needs run bag which generally has a t shirt and arm warmers in case the weather changes or I am cold.... last year I did not use it.

 

On the run, drink and eat at the aid stations as required.

Thanks a mill!

[LouisS]

Hey Louis.

The aid stations are well stocked up. I'm pretty sure that High5 are on course again this year with their gels, bars and drinks, so you shouldn't need to take any of that stuff. You might want to take a bit of solid food with you on the bike though.

All of the information of what is served at each table is available in the athlete info guide. Give it a read.

You are given 2 Special Needs bags. One for the bike, and one for the run. You can access your bike bag at the end of the first loop. Put a few odds and ends in there that you think you may need half way through the bike. Whatever you don't take out of that bag during the race will be thrown away, so don't put anything of high value in there.

Your run bag can be accessed at the end of the second run lap, put some pain killers, salt tabs and a thin longsleeve t shirt in here (it gets cold once the sun goes down), Once again, anything left in this bag will be thrown away after the race.

Thanks Sir!

[hboli4]

Yip from shear exhaustion. I was toast at the end of it, like every year.

 

Happened to me one year as well, think it was 2013. I should have pulled out of the event in hindsight, was sick a couple of weeks before and did not recover well enough.

 

After the post race massage my body core temp started dropping on my way to the car. I was walking between my brother-in-law and wife and could luckily say 'Ek gaan nou flou word' just before it happened. He caught me halfway down and ran me to the medical tent.

 

Recovered there for a while and felt much better. When I got out of the car at home it happened again...

[IceCreamMan]

Happened to me one year as well, think it was 2013. I should have pulled out of the event in hindsight, was sick a couple of weeks before and did not recover well enough.

 

After the post race massage my body core temp started dropping on my way to the car. I was walking between my brother-in-law and wife and could luckily say 'Ek gaan nou flou word' just before it happened. He caught me halfway down and ran me to the medical tent.

 

Recovered there for a while and felt much better. When I got out of the car at home it happened again...

Hindsight always perfect 20/20 . But then, if we were to do it again we probably would anyway. Nothing like finishing an IM.

[ScottCM]

So who do you guys suspect to podium this year in both male and female?

 

I think Matt Trautman has a score to settle

[hboli4]

Hindsight always perfect 20/20 . But then, if we were to do it again we probably would anyway. Nothing like finishing an IM.

 

Very true, it is a very special moment, a little reward for some hard work over the previous months. The day (for a back marker like myself) is the 'easy' part, the months leading up to it is what makes that red carpet magic!

 

Plus I wanted to do a 'normal' one after the hell that was 2012 - still finished with a worse time than 2012 

[Chris_]

So who do you guys suspect to podium this year in both male and female?

 

I think Matt Trautman has a score to settle

 

he's not doing full is he?

[shaper]

I see Ben Hoffman will be defending his title and is doing the EPIC before as training !!