Dave Legg Nutrition/Hydration
Coach P,
Hope this finds you well and happily training for your next race. Now that things have settled down since 70.3 CDA I have a few questions that hopefully you can shed some light on. Race results turned out good for me as I finished 5th in my age group for my first podium finish and I can not thank you enough for helping me get to this point, the award was pretty cool. Anyway I still have work to do and learn somethings so will keep working to get better. Still need to get a handle on this eating/drinking during the bike so I can get thru the run like I feel I am trained to do so. My main question is how do I take in even close the amount of calories that I burned during the race or is that not an issue? During CDA I burnt 3,671 cals with swim 390, bike 1,834 and run 1,447. Right now I am 6-1 and wt varies from 150-155 depending on the amount of training I am in and would say 160 would be as high as I go in weight when I train very little. Although I felt energy level was ok during the run with eating blocks, drinking Gatorade along with a few pretzels. During the bike gel after 40 minutes then one gel every 45 min with blocks every 20-25 min with a bottle to bottle half of Gatorade between each aid station. Still had some cramping issues on the run which will still be working on but can say it does not happen in training and don't think I eat/drink any different during that time. Next race is the Best in the West Sept 9 so if you have some ideas I could try before that would be great.
Also I would like your thoughts on running a Marathon in January just to see how I can do more for a mental edge more than trying to set a fast time. Wouldn't say I ran a great run last year in Ironman CDA and I would like to try and qualify for Kona when I age up in 3 years to 65. I feel that a few more years at the 70.3 distance when I can dial all this in then give it a shot because I think as I get further away in age from 60 it will be more difficult racing those young guys. Right now in my mind my first 70.3 would be St. George so not sure how all that fits in with a marathon in Jan. Thanks for your help
Hope this finds you well and happily training for your next race. Now that things have settled down since 70.3 CDA I have a few questions that hopefully you can shed some light on. Race results turned out good for me as I finished 5th in my age group for my first podium finish and I can not thank you enough for helping me get to this point, the award was pretty cool. Anyway I still have work to do and learn somethings so will keep working to get better. Still need to get a handle on this eating/drinking during the bike so I can get thru the run like I feel I am trained to do so. My main question is how do I take in even close the amount of calories that I burned during the race or is that not an issue? During CDA I burnt 3,671 cals with swim 390, bike 1,834 and run 1,447. Right now I am 6-1 and wt varies from 150-155 depending on the amount of training I am in and would say 160 would be as high as I go in weight when I train very little. Although I felt energy level was ok during the run with eating blocks, drinking Gatorade along with a few pretzels. During the bike gel after 40 minutes then one gel every 45 min with blocks every 20-25 min with a bottle to bottle half of Gatorade between each aid station. Still had some cramping issues on the run which will still be working on but can say it does not happen in training and don't think I eat/drink any different during that time. Next race is the Best in the West Sept 9 so if you have some ideas I could try before that would be great.
Also I would like your thoughts on running a Marathon in January just to see how I can do more for a mental edge more than trying to set a fast time. Wouldn't say I ran a great run last year in Ironman CDA and I would like to try and qualify for Kona when I age up in 3 years to 65. I feel that a few more years at the 70.3 distance when I can dial all this in then give it a shot because I think as I get further away in age from 60 it will be more difficult racing those young guys. Right now in my mind my first 70.3 would be St. George so not sure how all that fits in with a marathon in Jan. Thanks for your help
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Comments
@Dave Legg Can't believe this took so long for me to find / answer this... my apologies!!!
So, calorically this is how things are supposed to work on race day:
I love the idea of a marathon in January to test the legs and set a baseline. We just had @Rory Gumina Do that after IMLP and it went quite well for him (podcast forthcoming). It would just mean recovering after your race this past weekend and mapping out a gradual run build before we get "serious" with the Marathon training!
Let me know how your race went!
~ Coach P
Thank you for getting back to me about the nutrition/hydration as I really need to stick this area to be as successful as I think/want to be. Race went pretty good considering I didn’t feel as tho I was in good fitness due to helping the wife’s BQ effort which she made the time now just wait to see if she made the cut. Also just life stuff, visitors coming to the beautiful state of Montana and plenty of smoke filled days due to fires. Anyway with that PR in swim and bike and was in first in AG until mile 10 when fellow EN Mark Mauer ran me down. Got to meet him and his wife Susan which was awesome. But made some mistakes again on this topic and just flat ran out of gas, had nothing left so finished in third place. With that said being out in the lead felt really good so excited for the next couple of years.
I am going to send my race plan for the next year coming and along with that my thoughts on the next few years and see what your thoughts are. Thank you for your time.
Dave
You should definitely be proud of that, that’s a great place to be. With a few small tweaks, it’s likely you will give Mark a much better run for his money! At least that’s our hope! Yes, when you are ready please send over your race plan so I can give you some advice. For now I hope you are recovering/recovered and looking forward to next season!
Coach P,
Here are the planned races until next Oct:
Oct 18 14k trail run with my wife-expectation is to finish
Nov Thanksgiving Day 10k which is 6.6 miles and go 53 minutes
Dec 5k 23 ish
March 19, Half Mary under 2 hrs
May 19, 70.3 St George under 6hrs
June or July 19, either Pacific Crest half Iron or 70.3 Calgary
Sept 19 Bozeman Marathon
Looking at in 2020 to do Ironman Cozumel which would like your thoughts on that race and start the process of trying to KQ. Feel I might have to wait until I age up to 65 which if I can count right would be 2022 but if I get to the right race and improve enough I suppose it could be sooner so would love your input on all of this.
Good luck in Kona, I will be tracking you along with all the other EN team. Thanks for your help
Dave