DR IM AZ RR
click on the link
https://www.evernote.com/l/AXA62oCU...XkX3y4SvEg
thanx for reading and all comments/critics are welcome
happy thanx giving
0
click on the link
https://www.evernote.com/l/AXA62oCU...XkX3y4SvEg
thanx for reading and all comments/critics are welcome
happy thanx giving
Comments
Please please please do your research and keep an open mind about HFLC/Ketogenic nutrition approach.... Do not just jump on the bandwagon... Here is a good place to start.... Go to the second post down from "tilburs" , his name is David Tillbury , he is a very well respected coach who was or still is partners with Dr. Philip Skiba , I have met him in person , I have had consultations with him (all training NO nutrition) , and I really think he knows his stuff... Oh and he also just guided Lionel Sanders to that WTC IM record at IMAZ this year... Anyway I like the way he speaks and backs up with real science.
http://forum.slowtwitch.com/forum/?post=6150449
DR,
WOW, fantastic day/work out there my friend!!
One thing Tim has taught me, the more you actually race the faster you get. It takes time and practice. Look at the frequency with which Tim actually races in addition to his training.....That frequency lends itself much more to following an RPE with watts, data, HR as a secondary metric.
I enjoyed reading your report. I read your Garmin files. HR was hard to get down during beggining of the bike and fell near the last quarter of the bike. .66IF on the bike. Think about pushing your RRs and training rides of 5 hours or more to a .77 IF or higher if possible...... Pulling that effort back to .71 or so after an IM swim during the race is going to give you a faster split and more control over your overall effort IMO. I watch Tim do this all the time. I myself am still in the process of mastering it.....
Your run was fairly steady and strong. Again, here, I think practice and nutrition come into play. Any missteps in nutrition during the day are going to make those last 8 miles questionable in regards to your ability to hold the line during the dark period. This coming from a guy, again, who is still working to make progress.......
Damn well done Ironman!
SS
Bike data looks good - you rode very smart, especially after mile 65 - a lot more coasting but the HR came down nicely. What's interesting to me is your bike HR was significantly higher than run HR. And that is an impressively-steady run file!
Also, I accept the offer to join you for camp in Tahiti. :-)
That run file is a thing of beauty...bottle that feeling and draw it out next time you race an IM. That's taking advantage of the ideal conditions that day offered.
Don't let the swim prey on your mind. It may well be that all your open water swimming without a wetsuit creates issues for you when you don one. Maybe get a pair of Lava Pants, or something similar, to simulate the feeling you'll get from a wetsuit, to better prep you?
My take on the swim/bike/run files is that my HR is affected by the cold a lot more than I thought it would although I felt comfy all day (got rid of the chemical warmers only on the 3rd loop of the bike). This might explain the very high HR in the swim, the higher than normal HR in the bike (with the drop on the last loop as it was getting "warmer" and I dialed down the effort).
I probably won't be racing in the US next year so won't see any of u guys but I'm working on the idea of unofficial camps in Tahiti (probably may for the Xterra and Sept for a HIM), so stay tuned for more info in the coming weeks.
Congrats again on a great race and on the 1s swim PR. ;-)
Cross you a few times on the run and you seemed great and steady !
Was nice meeting you and your familly for dinner at your place, seeing your pic on the weigh thread.. I guess you kept eating those pies
Hopefully see you soon in Tahiti!
Another thought on the problems with wetsuits for some swimmers. I don't know if this applies to either of you, but Dan Empfield (Mr. Slowtwitch, inventor of the triathlon wetsuit in the '80s) once wrote that he had noticed swimmers with a very strong kick sometimes have trouble with wetsuits. He recommended going with DeSoto, which offers a pair of shortie knee length bottoms with a separate top, or even a pair of neoprene shorts. (Like the Lava Pants I noted above). Theory is, the wetsuit raises the lower legs substantially all by itself; kicking hard interferes with that, putting the swimmer into an un-naturally high position in the water.
One of the things I decided was that as all of my races are in the ocean and are always a wetsuit swim, I should focus on improving my wetsuit swimming, rather than just swimming per se.
So since then, I always swim in the pool with a pool buoy, similar to the lava pants that Al mentions. It makes your legs stay up at/near the surface of the water. Thereby making you focus on improving your swim while being horizontal in the water.
That said, my pool CSS pace is usually around 2:10 per 100 meters, whereas in an IM swim in the ocean my times are around 72-74 mins. BTW, I should point out that I never kick in the pool or a race.
So my experience strongly supports Al's contention that, for some peeps at least, some can benefit from swimming in a pool with lava pants or similar to help with adapting to wet suit swimming.