Ultraman Florida
So like I said before this is my biggest week in training so far Ultraman Florida.
This evening will be 7 hours on the bike, I aim to do this on my bike trainer using Wahoo Kickr. This workout I am incorporating solid foods, so I am testing out boiled potatoes every 75-90 minutes. I will also be focusing on my nutrition heavily.. sodium. potassium, electrolytes. Weighing myself before and post workout. Focusing on recovery as well.
Will follow up..
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Comments
Good Luck. Looking forward to updates on your progress.
2 bananas
Potatoes
1200 Calories drink mix
4 picky bars @ 200 calories
1 power bar @ 240 calories
Base salt as well
Weighed in @ 198
Weighed in after @ 191
Went to toilet twice.
Overall felt good, no cramping
Robert the floor wasn't soaked. I did have to go to the toilet twice, so I felt like I was hydrated. I am a heavy sweater anyway. Part of the issue is that i am in a basement, I have a couple of fans going for air flow. It is something that does concern me for sure..
Didn't ride with HR, but will in the future. Body held up real well, lubed butt. Been doing core workouts twice a week for many reasons..
So today I did my longest swim ever a 4 mile swim 7200 yards I completed this in 2 hours and 31 minutes about 2.06/100 yards.
Pre swim weight 195.2 post 194.2
Drank 4-6 oz of drink mix every 1000 yards
Gabe I spoke with Coach P earlier in the summer and he set me up a macro plan. I have also been working with a coach out of Florida who has done this course..
The last 3 months I have done IMWI, Marine Corp Marathon, IMFL and Philadelphia Marathon. Just reading that makes me tired..
So my feelings about this weekend..
Bike
114 miles on the bike in 6.15 need to be mentally stronger and should of pushed for 7 hours.. That being said I did hit my watt target, my nutrition was on point. Potatoes were a real success as a solid food option.
Swim
I am not the strongest swimmer so I am more then happy what ever i achieve.. Swimming 4 miles is a victory in my view.
Run
So today was a double run two hours and 75 minutes.
Between the two runs i ran 20.5 miles at an average of 9.00 pace. The focus was 9.00-9.30 pace with a 30 second walk per mile. Still need to slow down my pace per mile. I did wear my heart monitor on my second run, my hear rate was an average of 147 bpm
My biggest body complaint right now is my shoulders and neck. I have my normatec on my legs right now..
Overall it was a successful weekend.
Thanks of the support and encouragement.
A couple general training plan questions:
Just to get an idea of your plans:
Swim- biggest week? longest single swim? how far out?
Bike - biggest week? longest single bike? how far out?
Run - biggest week? longest single run? how far out?
Enjoy that sweet recovery!
So another big weekend, the body is holding up, well the mind is just another matter. I have another big weekend coming up. Then I am taking a rest week and a little vacation time. Will still keep active with some swimming and running.
I switched to a Wahoo Kickr and love it. I have to find out what virtual climbing converts to actual real climbing. Still losing too much weight on the bike section of training.
4 mile swim Friday
127 mile bike Saturday
18 mile run Sunday.
Saturday Ride.. Nutrition Details
So i need some feedback or suggestions I lost over 6 lbs on my bike workout, which is way too much. It is in my basement so airflow is not great, working on getting some more fans. I peed once on this workout, I had no sign of cramping on any workouts. see below for total nutrition intake for the whole workout, I estimate that i require about 450 calories per hour. I am a heavy sweater.
Boiled Potatoes as my solid food.
Servings Per Container (25)
Serving Size: 2 Scoops (75.15 g)
Calories: 286
Calories from Fat: 0
Saturated Fat: 0g - 0%
Sodium: 353mg - 14%
Potassium: 102mg - 3%
Total Carbohydrate: 68 - 22%
Dietary Fiber: 0g - 0%
Sugars: 19
Protein: 3.5 - 6%
Vitamin C: 0 - 0%
Vitamin E: 0 - 0%
Selenium: 0 - 0%
Calcium: 28 - 3%
Magnesium: 21 - 5%
Dextrose
Natural cane sugar
Natural Salted Caramel Flavors
Sea salt
Potassium chloride
Magnesium gluconate
Calcium lactate gluconate
Whey protein isolate
L-Isoleucine
L-Valine
L-Leucine
Caffeine
Tim I will get back to you on this.. Not enough in the days right now.. Quick answer the last two weeks have been my biggest builds.. Race is February 18th..
Trainer and Losing Weight- More airflow = better ... But you will still lose just as much, if not more, you will be cooler ,may drink less and all the while the air flow will be evaporating your sweat.... IMO Drink enough that you can pee at least every 1.5-2hrs, there isnt much more you can do than that ... What was your total fluid intake and total time on the trainer? Was the 110 oz of Infinit the only fluid? If so that is way too little... Thats about what I would consume in 5-6hrs and you would need a lot more.
9 Weeks To go.
Overall I feel really good, my body is holding up. I am constantly surprised how I could do a 7 hour bike workout and the next day run an 18 mile run. I am not feeling too sore.. Christmas week is throwing me a few curve balls with the pool closing for 4 days.
I am moving my 8000 yards swim to Tuesday.. This weekend my biggest bike weekend so far 3 hours on Saturday 140 miles Sunday and a 30 mile run Monday..(perfect timing for the Holiday Challenge )
So after reviewing my nutritional intake I have come to the conclusion I need to add some more sodium and liquid to control the weight loss. I am really trying to dial in my nutrition, sodium, potassium, carbs, fluid intake per hour. I want to be able to explain this to my crew so they can keep me fed correctly.
I found myself starting to look ahead and getting organized
Number one priority was when would my crew arriving, I crewed this year for my friend Randy who was a finisher at UMFL 2015. He is going to crew for me this year and his wife, two other friends who have both crewed before and one is past participant of UMFL and UMWC. It is a big commitment to time from Wednesday to Monday.. Athlete is responsible for accommodation and any costs. They are all planning to be there Wednesday afternoon.. I have to be ready so I can clearly communicate my needs. They fully understand that will be all about me and are happy to do this. The bond you create over the next 5 days is something that will live for a long time..
I have already allocated one crew member as team captain, one as food planner, organizer for the whole crew and me as an athlete.. I intend to have a big food shop on Wednesday. The beauty of this race you do have a window of time to recover for the next day
I as an athlete have to be in Orlando ideally by Tuesday, I plan to drive down from Nantucket.. Below is an example of the race schedule..
Other priorities include starting to create lists of what I am packing, similar too an ironman but most definitely moocher. Weather in Florida is all over the place, so I have to plan accordingly.
I rented a minivan today, the race organizer has very clear guidelines of what type of car is required.. Something off my list.
Schedule of Events
Tuesday, February 17, 2015
10:00 am – 5:00 pm – Bike Inspections – Place to be determined (Mandatory for all Athletes)
7:00 pm – 9:00 pm – Meet and Greet at NYPD Pizza Lake Cay Commons
Location: 9900 Universal Blvd, Suite 100, Orlando, FL 32809
Wednesday, February 18, 2015
10:00 am – 3:00 pm – Bike Inspections – Rosen College of Hospitality Management (Mandatory for all Athletes)
10:00 am – 5:00 pm – Souvenir Sales – Rosen College of Hospitality Management
10:00 am – 5:00 pm – Registration – Rosen College of Hospitality Management
Thursday, February 19, 2015
8:00 am – 9:30 am – Pre-Race Breakfast
9:30 am – 11:00 am – Pre-Race Briefing
(Mandatory for each participant and Team Captain; recommended for all support crew)
Location: Rosen College of Hospitality Management
Friday, February 20, 2015
5:30 am – 6:20 am – Stage 1 Swim Check in Lake Conway
6:30 am – 6:45 am – Instructions Lake Conway Swim Start
7:00 am – Swim Start
12:15 pm – Swim Cut-off
7:00 pm – Stage 1 Cut-off (12 hours)
Saturday, February 21, 2015
6:15 am – 6:40 am – Stage 2 Check-in (Mandatory for all Team Captains)
6:45 am – 6:50 am – Instructions
7:00 am – Start Stage 2
7:00 pm – Stage 2 Cut-off (12 hours)
Sunday, February 22, 2015
5:25 am – 5:40 am – Stage 3 Check-in (Mandatory for all Team Captains)
5:40 am – 5:50 am – Instructions
6:00 am – Start Stage 3
6:05 am – Support Teams Depart
12:00 pm – First Finisher Expected
6:00 pm – Stage 3 Cut-off (12 hours)
Monday, February 23, 2015
5:00 pm – 6:30 pm – Souvenir Sales
5:30 pm – 6:30 pm – Awards Dinner
6:30 pm – 9:30 pm – Awards Presentation
9:30 pm – Slideshow and Farewell
What were you using before you got a Kickr?
IOW, if your normal state is 175...but after a big weekend last week where you dropped to 169, you ate more and your body "rested" and stocked up in anticipation or more work and you got up to 178...then you trained and when to 172 you'd feel "bad" about 6lbs again but you are actually 2 lbs closer to norm.
Case in point, I don't mind losing 10 lbs in an Ironman based off of my Kona Race AM weight as a ton of that is fluid retention from carbs and carb loading.
So rather than fixating on that delta, I think you'd be better off knowing what your bottom limit is...say 170 lbs...and then focus on staying away from that on race day, etc. I can't see you eating more than 450 cals per hour...the sodium will help but again I think it's more about the starting point being out of normal.
If there's anything we can do here, please let us know!
Patrick what you are describing makes a lot of sense, to your point when I weighed in this morning clearly my weight is way up compared to the weekend and clearly is recovering and storing up for the next big workout.
I have been weighing myself prior and post and trying to establish what is my base weight.
Thanks for the insight.
I had been using a computrainer which I intend to sell.
Training Schedule for this weekend..
This was supposed to be a race rehearsal weekend. But due to the pool closing for the weekend ( only one public pool in Nantucket ) had to do my swim earlier in the week. Originally the plan was to do the swim on Saturday..
Saturday
3 hour bike and 1 hour run
Sunday
140 miles on the bike
Monday
30 mile run.
Relax- think about every single body part, I start at the top of my head or the tip of my toes and literally think of every single body part , muscle , joint, face , how it feels,moves, etc while trying to relax it... then I reverse and go the other way. Don't forget anything.
Rhythm- just listening to my breathing and how it relates to what is moving, trying to find a nice steady correlation between the two
RPM's- focussing on cadence , short , quick, steady.... not trying to speed it up or slow it down... just what it is and steady
Easy- am I going easy enough right now for this particular point in my training day or race? this is used very early on... answer honestly
Efficient - focussing on the body thinking about moving forward as efficient as possible with the least amount of energy with no wasted movements...part 2 -am I on the most efficient path thru this course?
Effort- am I going hard enough right now for this particular point in my training day or race? this is used later on....answer honestly
Nothing- this ain't nothing ,I can do this all day ,I can do this forever, this ain't nothing
No- No Pain , yes I am uncomfortable but I am NOT in pain, this too will pass...Afterwards it won't feel like it was all that bad...
Never- Never Ever Stop just Keep Moving Forward
The natural progression is R's and E's early on and then N's late in the day... But I run thru them all....
Heather came up with another mental game for her IMAZ.... The ABC's correlated to miles A=1 , B=2, C=3 , and so on.... As each mile ticks by change to the next letter and come up things that start with that letter... She combined her ONE things in those but they also consisted of Songs, People, Pets etc.... It consistently changes your thoughts and keeps you occupied ...Careful with songs as they may not leave your head after !
Much appreciated