IMFL-4 weeks out. Time for 2nd RR and TT !!
I hope everybody's training is going well. Big week this week but we can definitely see the light at the end of the tunnel. My RR will be on Saturday and i'm really hoping for good weather. I'm changing tyres this week. I'm having a bad streak of flats and I don't want to deal with it in the RR so hopefully it won't. I'm planning on same nutrition strategy as my first RR which went prettry well. It will be cooler so I will adjust.
TT tomorrow with DH as leader. I'm going to try hard to catch him and hopefully pass him 
Will see..Also time to really eat clean in the next 4 weeks.
Nathalie
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Good luck with the TT!
I'm gonna do the RR Sunday (was a day behind last week and will carry that through this week) with some other local folks who are also doing FL. We're heading out to Cambridge, MD (home of Eagleman) to ride the flat windy, FL-esque course.
Probably taking today off even though it's swim/run for me (Mon)... knee really bugged out on me yesterday at the tail end of the 3 hour ride... hope it's nothing serious!
@Nat - I hear you on the clean eating! My weight is up and I'm not cool with that! So, knowing you're there to, I will try to be more diligent!
For the bike, I will have two bottles of dilluted CarboPro 1200 (10 ounces CarboPro 1200 mixed with 18 ounces of water in each bottle). This gives me 250 calories per hour (1500 calories total) which has worked well for me in the past for my HIM's. I haven't quite nailed down my sodium intake yet, but will probably go with one Salt Stick capsule per hour. I will also make sure to drink plenty of water along the way, of course.
For the run, I will eat three peices of Clif Shot Bloks, along with plenty of water. During the IMFL I will take one peice every other aid station, which should be about one every two miles. This gives me a little over 100 calories per hour, which seems to be my limit on the run. I've found in the HIM races I've done that I start to feel hungry during the run if I just stick to energy drinks, despite the fact that I'm getting the same amount of calories either way. I realize that feeling hungry isn't a performance issue, but it does distract me from staying focused on the race.
So, there it is. I will post how things went on saturday evening. I'm looking forward to seeing how everybody else does on their RR.
looking forward to reading the RR report Scott!
I started a thread re: the new bike course - adding a link to coach P's run down on the changes... check it out.
I don't know about you all but my mojo has been all over the map this week... maybe bc of my calf issues (still working on my bike fit... sigh)... I haven't run this week (the stand alone or the brick) bc of pain and to be sure the inflammation dies down... I haven't swam either - I am so. over. swimming... I started off the week a day behind bc of the holiday weekend I rode Sun and Mon... which worked out well bc my RR will be Sun... but now I'm officially 2 swims, and 1 run and a half (brick) behind. Ugh. I do plan to do the long run tomorrow. I just don't know what to do tonight; honestly, I don't want to do anything (but I know I'll feel guilty if I don't - is that reason enough to train). I was thinking the hour run from a few days ago but while the knee is so much better it's not 100% and I want it to be for the 2.5 tomorrow. I just don't want to go swim. Period. Thoughts? Maybe another drainer ride to stay loose and sweat...
We're so close...but wow will I never ever do another Nov race (at least not when I start my season in June). Too much.
@Becky: I woudn't run tonight. Save yourself for tomorrow. Swim if you can or just take the night off. No worries and no guilt chica !! You've done most of the training and you will be fine in Florida ! ! I am really tired of swimming too. I can't wait for OS and no swimming !!!
I'm looking forward to the RR tomorrow. Nutrition worked well during my first RR so same plan. It's colder and will have to force myself to drink. I found a route which is flatter and similar to Florida. Plus it will be windy. I have a different FTP since last time ( I increased it on my last TT-which is good but interesting to see how I feel after) Ran my long run yesterday. Felt good. A bit tight today but I had a ART treatment scheduled so good timing !
Good luck everybody on your RR this weekend and your long run ! Hang in there...We are almost there !!
Nathalie
I did my RR yesterday and it went well. The weather wasn't quite as good as I was hoping. It didn't rain, but it was quite cold and windy.
The bike went really well. I was able to keep myself on top of my pace and fueling. The two bottles of diluted CarboPro 1200 worked great and allowed me to get 250 calories/hour. Overall, the bike was pretty uneventful.
At the beginning of the run my legs felt a little tight, which took a mile or so to work out. Throughout the run I struggled to keep myself on pace. I was aiming for an 8:30 minute/mile pace, but started out at a 8:00 minute/mile pace. I kept having to force myself to slow down because my natural tendency was to speed up. I think it is because I have been doing the majority of my training between a 7:30 and 8:00 minute/mile pace so I am not use to doing an 8:30 minute/mile pace. I think in the next three weeks I need to do a few runs to just practice going at that pace. I know that I'll need to start out slower than a 8:00 minute/mile to have a good run.
I hope everybody else had good RR's. Clinton, sorry to hear about knee pain. I dealt with knee problems earlier this season, which I think was from my patellar tendon. I found a petellar tendon strap which really helped and allowed me to bike and run without pain. After a couple months of wearing that during exercise the problem went away. I've also seen similar straps which support the IT band, which might be worth checking out.
I very glad to finally be at the taper. I look forward to seeing all of you in a couple weeks.