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RR #1 for ironman Louisville

drmcmullendrmcmullen
in Racing Forum 🏎

We went on vaction over the 4th, so I did my RR #1 early for IM LOU.  Plus I'm doing a half this weekend so just wanted to get er done. 

 

Overall stats of ride:

Time: 5:59

Distance: 104 miles

Temp: approx 100 degrees (smoking hot)

Avg power: 180 (I was shooting for 171)

Avg hr: 142

My FTP is 231 watts

Nutrition:

Drank a bottle of Gatoraide, bottle of water, 1 Gu roctane and a half of a honey stinger wafflte and 2 salt tabs per hour for first 4 1/2 hours.  At 4:30 hours on bike I felt a little bloated and cut it down to 2 gu roctanes for the last hour and half of ride.  Basically I ate every 25 to 30 min and drank a half of a bottle every 15 minutes, alternating water and gatoraide.

Hourly nutrition breakdown:

calories: 310 (1/2 honey stinger waffle, gu rocatine, gatoraide g2 20oz) + a bottle of water

sodium: 835 (still felt a little salty sweat on face)

 

Daily total calories for 6 hour RR ride:

1725 calories

Notes:

Felt bloated last half hour.  I was guzzling down half a bottle every 15 min and felt a little slushy after, but was very thirsty and ready for more 15 min later.  Late in the ride I slowed drink pace down a bit.  It was 100 degrees and really hot but felt pretty good.  Run after was only 3.34 miles at a 8:40 pace (I couldn't do the full 6 miles as I ran out of time and had to pick kids up from daycare).  Run felt horrible the first mile, then I felt pretty good after that.

 

Any feedback and suggestions would be greatly appreciatted.

 

Thanks,

 

Dave

 

 

Comments

  • Joseph LombardiJoseph Lombardi

     It sounds like it went well David - How did you feel? did you run?

     

    You and I are probably similar re: power/pace etc....I could learn from your Hydration/Nutrition ...I can only tell you that Hydration/Nutrition on the bike is key...I learned that last year at IM LOO...and I'm still learning how to get it right.

     

    Good work!

  • ezellrhezellrh
    Ditto on Joe's comments, sounds like largely a success, especially given the hot weather. I'd just watch the power and not get too jumpy with it. I was in the ville last year on IM day (in-laws live there, I wasn't competing) and I commented to the wife how hot it was and that only crazy folks sign up for IMLou. Now a year later, look at us... image See you there.
  • Al TruscottAl Truscott

     While you *might* have taken in too many calories, it's impossible to know without also lknowing your weight. If you're 150# - too much. If you're 180 - probably about right, but you might want to think about totally liquid sources of calories (GU is a liquid, stinger is not?)

  • drmcmullendrmcmullen
    Joe- thanks. Yes I ran but only 3 miles 8:40 pace. Felt I could likely gone that pace for a long time. Although my IM run pace will likely be 9:30 with heat.

    Roy see you in Louisville buddy! Good luck.

    Al- I weigh between 165 to 168 depending on the day. Probably too much. Man I like the honey stinger waffles and I eat a gu water mix on the run so I like to get a mix of nutrition. In my past IM races I found that I'm so sick of gu on the run that I can barely choke it down. What do you guys think about my avg power. What should I do on my next RR? Try going higher? Try going lower?U

    Thanks

    Dave
  • Joseph LombardiJoseph Lombardi

     I will be in the 'ville again this year...looking forward to meeting y'all.

     

    It looks to me that you only took in about 150 cals/hour...sounds unfed to me...I'm experimenting with higher cal/hr in my next RR as I have always shot for about 200/hr and ended up not taking it in (poor execution)...I'm going to aim for 300/hr (liquid + gels or clif bloks) per coach P's experience...

     

    Al- what do you think?

  • Al TruscottAl Truscott

     Force feeding on the IM bike comes back to haunt one on the run. In my pre-EN days, when I was endlessly trying to find the right formula, I would plan on 1800 calories for a six hour bike, and always felt guilty when I couldn't take it all in, and/or was trying to cram it in over the last 60-90 minutes. When I got down to about 225 cal/hour (more like 250 >>> 200 over the course of the ride), my run started to improve. Coach P's nutrition plan for IM TX was very specific to him, and should not be considered a recommendation for most athletes not trying to win their AG and/or go sub 9:20, and who aren't his size with his training background and proven race execution skills. Among the many reasons I have stayed with EN over the years is that the nutrition philosophy and stratgey/plan outlined in the wiki is the same as I evolved to in my own efforts to find IM success. You stray from it at your peril.

    http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Ironman+Race+Nutrition+Review

    A good rule of thumb - never stuff youirself, either with water or calories, during an IM. Eat just enough so you don't feel hungry, drink enough so you don't feel thirsty. If you're feeling full-ish, skip an aid station. It's possible to follow a nutrition plan right into a brick wall, just like following a training plan blindly.

  • Nate ParadyNate Parady
    David, are you planning to carry Gatoraide with you during the race i.e load it up in TI and pick up more at bike SNs? Or were you using Gatorade as a "Perform like" drink. ???

    If your planning on taking Perform off the course I would do your next RR with perform...

    Great job at getting it done in the heat...that's hard work.
  • zildgenzildgen
    David, Living in south FL I deal with a lot of heat and humidity. I have found for me that drinking large volumes every 10-15 min doe not work well as I fell very bloated and slushy towards the end of the bike. Not sure if it was me or the heat but I started drinking smaller amounts less frequently usually about every 5 minutes or so and that seemed to fix the issue for me. Good job on the RR and good luck at IMLoo.
  • drmcmullendrmcmullen

    Joe,

     

    I took in 310 calories per hour.  I think i'm going to try and cut that by 40 cals per hour on my next RR (leaving me with 270 calories per hour).  Your probably right about the liquid, but I do like a bit of a mix because I know I won't be able to choke down much on the run.  a 1/4 of a stinger waffle an hour doesnt seem to bad for digestion.  I'll try it out and see.

     

    Thanks for your input.

  • drmcmullendrmcmullen

    Nate,

     

    I use perform for my first bottle and then buy gatoraide as I re-up on fuel at various points when I make a gas station stop.  Just easier to stop and buy gatoraide because it's available.  I consistently train with perform and like it.  I don't think it will be an issue for me on race day.

     

    Heat was brutal........ thinking about maybe lake placid for next year

  • drmcmullendrmcmullen

    Dewey,

     

    your point hits home for me.  I think that may have been my problem as I felt very slushy after my 15 minute large drink interval.  On my next ride I think I am going to gradually try and drink half a bottle over a 15 minute period instead.  I am thinking this might be the resolution to my problem.

     

    Thanks

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