OK running out of time and I wanted to put a few things in writing....
I'd like to take this opportunity to Thank My Crew in advance.... I'd also like to apologize for anything I may say or do over the next 5 days.... They are by far the most important part to this puzzle... I am so lucky to have the quality people I have... They are incredibly generous and I will never be able to repay them... I'd also like to thank those that offered help and continue to offer and send good wishes!
Heather and I arrived in Orlando yesterday after a 3+ day drive .... Got to meet one of our UMFL crew mates Scott Rennick who showed his EN hospitality and put us up in his guest house on our third night... It was awesome including Zippy the horse and Hillary the Donkey... Bonus , he is racing IMLP so will get to meet the rest of the family in July....
Went for a local swim at Lucky's this am at 6:30... Was still dark and approaching the lake the water was roiling and churning ... The local joker says gators? Then he laughs and says naw they are just carp... Just carp but about 50 of them 3' long... Water was smooth and 68 , out and back is 1km... Then we went to the real swim start/finish and drove the first 32 miles of day one on the bike... Headed to the local bike store to get the bikes inspected....Checked into the condo... Nap... Out for dinner and shopping at Whole Foods... Tomorrow another swim, some light biking on the course after driving the beginning 8 miles again... Then its easy does it , meet and greet wednesday night... Steve West comes in weds night... Scott comes in thurs am...Race briefing is 11am thurs... Friday-Sunday is the fun...
Nutrition Plan- Carbs, carbs, carbs, carbs, carbs, carbs, and then I am gonna have some more carbs.... Before, during, and after... Just like I do every day in heavy training/racing.... Breakfast is loaded oatmeal thurs, fri, sat... Sunday breakfast bagel with dates, Dinner is pasta/sweet potato thurs and friday.... Saturday night dinner is loaded pancakes....Immediately after each day I will start to fuel as much as possible for the next day while trying to get in two small meals before the ones mentioned above.... The plan is for a large soft pretzel roll with vegemite and avocado sandwhich with lots of juice like tart cherry or naked mango... If I can fit it in before dinner I will do a bowl of white rice... After dinner will try to get in some snacks like cookies/pretzels and coconut water.... I keep saying try because I am not sure how much time I will have after each stage....While racing I will average 250-300 cal per hour in the form of classic race fuel, tailwinds, skratch, will be my fluid, with mountain dew planned late in the day on day 2 and 3, gels, blocks, and cliff bars... will probably have a few alternative treats if necessary on day 2 and 3....
Race Plan- I think I can be competitive within the 45 person field... There are a lot of variables... Race within my abilities but on the edge of them and let the times fall where they may...
Day 1 Swim - 6.2 miles - goal/estimate 3hrs - Steve West is my kayaker - He will have 5 bottles with 100 cal per bottle , numbered in the order in which I would like them, he will guide me thru the 6.2 mile course and give me a bottle of fuel every 30 minutes...Coundtin the 100 cal get prior to entry that is 600 cal for 3hrs... Water temps should be ok for me. I brought 3 wetsuits and will make final decisions on which to wear after swim tomorrow...
Transition- planning a full change, wetsuit strip , remove jammers, and put on tri-suit..... should be warm enough by 10am... That way I can have my chamois pre-lubed, and I do not need to have it on under my wetsuit for 3 hrs... should only cost a minute... Plan to eat a full cliff bar ASAP...
Day 1 Bike - 92 miles - its flat and ordinarilly I'd say easy 4.25-4.5hrs but they are open roads, with lots of lights etc, I will be running lights for safety.... I have driven the beginning of the course, its marked and I have my crew to guide me but still I will be riding a lot of unknown roads... I will simply go by feel ... my best guess for my power targets will be around high 150's to low 160's.... Bike will have 600 cal of fluid, will probably need 1-2 bottles from my crew late in the ride , will have a gel or two for back up but counting that cliff bar in transition should be right around 1000 calories in around 5hrs give or take...
Fuel like I just swam 6 miles rode 92 and have a 171 mile bike ride tomorrow.
Day 2 Bike - 171 miles - gotta start out a little easier on this day and think I can handle power target of high 140's to low 150's , fuel is the same as above 250 cal per hour , will treat a Mountain Dew or 2 after 120-150 mile range... The hills start somewhere after 110-120.... The hills make a time estimate difficult... But again I think I can be competitive....
Fuel like I just rode 171 miles and am going to run a double marathon tomorrow.
Day 3 Run - 52 miles - goal time 8.5hr-9.5hr - how did I arrive at that? I think my moving time should average 9min miles to 10min miles.... That is 8hrs- 8:52 of moving time.... Then I figured 30-60 seconds of walking or admin per mile so that is 26-52 minutes added to the moving time... Its supposed to be hot and humid on RUN day ! Big variable... You start the day in the dark at 6am with no pacers, that will good for me to find my legs and pace, I will walk a few steps every mile to drink, and eat every 3 miles, flasks and bottles will be numbered in order, there will be lots of extra fuel choices just in case.... my Crew pacers will alternate on a schedule they agree on when they all get here and go over it on thursday.... They will not let me stop moving and I will not let them down....
U were a true inspiration before, but now..knowing u can eat a vegemite sandwich...Man! u are on a whole different level!!! I really tried to eat the thing but just can't get passed the 2nd bite. Sending u and your crew all the mojo in the world, u got this! can't wait to read your report! And if one of the sherpa can write a report too, it's always nice to have a different perspective on amazing feat like this (The Withrow's "wife's perspective" in mind)
02.15.17 9:57pm Looking forward to seeing the Ultraman Superhero jammies we're bringing for you to wear in LP.. Enjoy the adventure... I know you will kill this!
I hope the FL acclimation is going well. I watched you rack up an amazing amount of long distance TSS during this cycle for this weekend's race.
You have inspired and motivated me and the rest of us for many past training cycles. I hope you can feel the strong energy vibes coming from myself and the rest of us you have lead along the way as you battle through these 3 long days of adventure into the unknown.
Myself, I will be watching and sending those thoughts and vibes as I am sure many of the others will be doing as well.
I am very excited for you and what I know you will accomplish no matter what comes your way. Remember to use, leverage and employ your secret weapon as often as necessary.......
Have a great race and, as always, no matter what happens, KMF!
Its over ... I lived.... Much more in the RR which is in the works... Just wanted to finish up this thread with a few pics to document the training and some taper stats... In the 11 days prior to UMFL start I logged 10hrs of tapering wko's... Longest swim was 4000yds, longest bike was 2hrs, and the longest run was 7 miles.... Here are the TSS, Time, and PMC for SBR for all of 2016 and thru UMFL....
Comments
I'd like to take this opportunity to Thank My Crew in advance.... I'd also like to apologize for anything I may say or do over the next 5 days.... They are by far the most important part to this puzzle... I am so lucky to have the quality people I have... They are incredibly generous and I will never be able to repay them... I'd also like to thank those that offered help and continue to offer and send good wishes!
Heather and I arrived in Orlando yesterday after a 3+ day drive .... Got to meet one of our UMFL crew mates Scott Rennick who showed his EN hospitality and put us up in his guest house on our third night... It was awesome including Zippy the horse and Hillary the Donkey... Bonus , he is racing IMLP so will get to meet the rest of the family in July....
Went for a local swim at Lucky's this am at 6:30... Was still dark and approaching the lake the water was roiling and churning ... The local joker says gators? Then he laughs and says naw they are just carp... Just carp but about 50 of them 3' long... Water was smooth and 68 , out and back is 1km... Then we went to the real swim start/finish and drove the first 32 miles of day one on the bike... Headed to the local bike store to get the bikes inspected....Checked into the condo... Nap... Out for dinner and shopping at Whole Foods... Tomorrow another swim, some light biking on the course after driving the beginning 8 miles again... Then its easy does it , meet and greet wednesday night... Steve West comes in weds night... Scott comes in thurs am...Race briefing is 11am thurs... Friday-Sunday is the fun...
Nutrition Plan- Carbs, carbs, carbs, carbs, carbs, carbs, and then I am gonna have some more carbs.... Before, during, and after... Just like I do every day in heavy training/racing.... Breakfast is loaded oatmeal thurs, fri, sat... Sunday breakfast bagel with dates, Dinner is pasta/sweet potato thurs and friday.... Saturday night dinner is loaded pancakes....Immediately after each day I will start to fuel as much as possible for the next day while trying to get in two small meals before the ones mentioned above.... The plan is for a large soft pretzel roll with vegemite and avocado sandwhich with lots of juice like tart cherry or naked mango... If I can fit it in before dinner I will do a bowl of white rice... After dinner will try to get in some snacks like cookies/pretzels and coconut water.... I keep saying try because I am not sure how much time I will have after each stage....While racing I will average 250-300 cal per hour in the form of classic race fuel, tailwinds, skratch, will be my fluid, with mountain dew planned late in the day on day 2 and 3, gels, blocks, and cliff bars... will probably have a few alternative treats if necessary on day 2 and 3....
Race Plan- I think I can be competitive within the 45 person field... There are a lot of variables... Race within my abilities but on the edge of them and let the times fall where they may...
Day 1 Swim - 6.2 miles - goal/estimate 3hrs - Steve West is my kayaker - He will have 5 bottles with 100 cal per bottle , numbered in the order in which I would like them, he will guide me thru the 6.2 mile course and give me a bottle of fuel every 30 minutes...Coundtin the 100 cal get prior to entry that is 600 cal for 3hrs... Water temps should be ok for me. I brought 3 wetsuits and will make final decisions on which to wear after swim tomorrow...
Transition- planning a full change, wetsuit strip , remove jammers, and put on tri-suit..... should be warm enough by 10am... That way I can have my chamois pre-lubed, and I do not need to have it on under my wetsuit for 3 hrs... should only cost a minute... Plan to eat a full cliff bar ASAP...
Day 1 Bike - 92 miles - its flat and ordinarilly I'd say easy 4.25-4.5hrs but they are open roads, with lots of lights etc, I will be running lights for safety.... I have driven the beginning of the course, its marked and I have my crew to guide me but still I will be riding a lot of unknown roads... I will simply go by feel ... my best guess for my power targets will be around high 150's to low 160's.... Bike will have 600 cal of fluid, will probably need 1-2 bottles from my crew late in the ride , will have a gel or two for back up but counting that cliff bar in transition should be right around 1000 calories in around 5hrs give or take...
Fuel like I just swam 6 miles rode 92 and have a 171 mile bike ride tomorrow.
Day 2 Bike - 171 miles - gotta start out a little easier on this day and think I can handle power target of high 140's to low 150's , fuel is the same as above 250 cal per hour , will treat a Mountain Dew or 2 after 120-150 mile range... The hills start somewhere after 110-120.... The hills make a time estimate difficult... But again I think I can be competitive....
Fuel like I just rode 171 miles and am going to run a double marathon tomorrow.
Day 3 Run - 52 miles - goal time 8.5hr-9.5hr - how did I arrive at that? I think my moving time should average 9min miles to 10min miles.... That is 8hrs- 8:52 of moving time.... Then I figured 30-60 seconds of walking or admin per mile so that is 26-52 minutes added to the moving time... Its supposed to be hot and humid on RUN day ! Big variable... You start the day in the dark at 6am with no pacers, that will good for me to find my legs and pace, I will walk a few steps every mile to drink, and eat every 3 miles, flasks and bottles will be numbered in order, there will be lots of extra fuel choices just in case.... my Crew pacers will alternate on a schedule they agree on when they all get here and go over it on thursday.... They will not let me stop moving and I will not let them down....
Thats it for now!
Looking forward to seeing the Ultraman Superhero jammies we're bringing for you to wear in LP.. Enjoy the adventure... I know you will kill this!
I hope the FL acclimation is going well. I watched you rack up an amazing amount of long distance TSS during this cycle for this weekend's race.
You have inspired and motivated me and the rest of us for many past training cycles. I hope you can feel the strong energy vibes coming from myself and the rest of us you have lead along the way as you battle through these 3 long days of adventure into the unknown.
Myself, I will be watching and sending those thoughts and vibes as I am sure many of the others will be doing as well.
I am very excited for you and what I know you will accomplish no matter what comes your way. Remember to use, leverage and employ your secret weapon as often as necessary.......
Have a great race and, as always, no matter what happens, KMF!
SS