Your Post Ironman ONE QUESTION
Folks, you all had such a great day out there...but want more. I want to know that one burning question you have now that you have raced, such as:
- How do I reset my stomach on the run?
- How am I supposed to handle tough winds on the bike, etc.
Bascially, what you learned from the day that has left a burning question in your skull....let's make one big document for everyone....thanks!!!
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Could have been too many calories, but by that time I had been running for 2 hours and 45 minutes - and I think I took in my largest number of calories in the first hour.
Could have been intensity, as I sped up from 10:30 min/miles during the first hour to 9:30 min/miles until the 2:45 mark, but heartrate was a very consistent 145 all during that time.
I think dehydration played an issue as well - I spent all of monday taking in lots of liquids and it took a while for them to finally start coming back through.
And early on in the run-I started off Z1+30sec for the first 6, then when I tried to speed up, the stomach went south.
How do I prevent nausea on the run?
This was my 3rd IMLP. I have a dichotomy of emotion regarding my race. I PR'd by 30 minutes this year, but for the 3rd year in a row I experienced nausea that forced me to walk on the run. I am really happy with my time, but I am really frustrated that I felt like crap AGAIN!
I thought in the past two years that I went too hard on the bike and paid for it on the run, but this year I stayed in my box on the bike and the run. I actually biked 8 minutes slower this year (even though I logged almost twice as many bike miles this year during training). I figured that a slower time would be ok because I was going to be able to run a 9 min/mile for the entire 26 miles, but at mile 12 I got nauseus again and had to walk.
I did not have stomach cramps or pain. I did not have musculoskeletal pain. I just felt like I was going to throw up! I had approx. 1700 calories on the bike and 6 bottles of water. I read the IMLP race execution in the Wiki and had water, perform, and coke on the run (liquids only as recommended)
I ended up in the medical tent and lost only .2 lbs so they determined I was hydrated. My BP dropped to 82/50 which is why I was in the medical tent (almost passed out).
Hydrated, stayed in the box, stuck to nutrition plan.....and still nauseus. Ugh!
1. recently side lined due to a virus 3 weeks earlier
2. bike crash 1 week earlier requiring me to order new aero bars for my bike - parts weren't avail in time for rehearsal so LBS set me up with super extra long ones meant for a giant!
3. Extra hot day!
I assumed the stress combined with the high heat and high HR caused me to burn calories faster than my previous RR. Focus for race day bike was to focus on keeping HR low, stay hydrated, increase calories and salt from RR. Race day everything was going great until the last out and back my adductors started locking up...to the point where I couldn't pedal. I had no choice but to get off the bike and wait it out. Is it possible the issue isn't electrolyte/hydration but rather my position on the bike? All I wanted to do was stretch out my legs on the down pedal of each stroke...I felt as though I was too scrunched on race day. Once I finally made it back into town for the run I was gun-shy and afraid to push even the slightest bit for fear of cramping again
What did learn? When I get that sloshy feeling in my stomach and I've only been drinking water I need to switch to warm colored liquid and solid food to reset my gut.
Is there a burning question in the above ramble ? I dont know. I guess its "how do I go about figuring out what my hydration/electrolyte/sodium strategy should be, given the failure of my race day plan?". I like Hammer products generally but is their anti-sodium stance a bunch of nonsense ?
@Lauren, same thing…what happened to your HR and what did you eat on the bike?
@Dottie, it's usually a breathing issue / core strength issue…I'd've walked it out and gently stretched…but you still killed it!
@Lisa, what did you eat on the bike?
@Paul, knowing a few things can help. (A) how many calories you are supposed to take in per hour, so you can find alternative means of food. (B) how much fluid you have been taking in prior to the meltdown -- you on pace for the day or behind? (C) how much sodium you need per hour and both how you can get it and how you have been doing thus far. Sounds like you could have used some more sodium with the loss of Perform.
@Natalie, I suffer from adductor cramps too…it's not the fit, for me it's because they are insanely weak. My quads are tight, etc….so eventually when the hips get tired, the adductors want to help but it's like adding my pinky to a pushup…they just give. Lots of core work for me and ART to loosen them up. Can be debilitating….don't beat yourself up!!!
@Eric, not really…it's all about power and managing effort. If the hills are too "steep" you can sit up and spin. I would probably integrate some big gear / lower cadence work in the 65-80 rpm range to get used to pushing with resistance…but that's it!
@Cary, a hard way to learn an important lesson…but you'll be ready next time and you have helped so many others by sharing!
@Rich, from your report you did not drink enough for race day by far…perhaps enough for an RR but not for LP in the heat. And the fact you didn't have additional salt to add (not endurolytes, they are not enough) means you couldn't adjust. Per the nutrition webinar, Hammer products don't have enough sodium across the board. Not sure if that caused your cramp, but it definitely means you were operating sub-capacity for sure.
@David, that food isn't from the AM, it's from the day before. I'd go to a bigger Sat breakfast, moderate lunch, very light dinner….powerbar as a snack btw lunch/dinner…sipping sports drink, etc….that should do you right.