Hello all, as you have undoubtedly figured out, I am competing in Ironman Tremblant this weekend and I could use your advice. I'm pretty sure I have a good sense of what works for me nutrition wise and that was tested in Muskoka this year. That race went well and I had a pretty solid run.
The Data:
Previous full ironman experience:
Swim: 1:12
I went off course a lot...otherwise given my fitness at the time, went fine.
Bike: 6:13:49
First half in 2:35, drank very little, do the math.
Run: 6:43:42
See above, do the math.
Nutrition: (I did this in Muskoka, except half)
Infinite nutrition for calories, pick up a second bottle in special needs, 3 hours per bottle. History suggests I will drink 3/4 of each.
Precision hydration 1000 effervescent. Start with a full between the arms bottle and one backup with hydration tablets in each. Get a bottle of water at each food station and fill my bta with the water and a hydration tablet. If I drink that plus an extra bottle or two from special needs, I should be alright. This was my strategy at muskoka.
I'll probably put a few gels I can stomach on my bike.
Dimensions:
6'2"
183-185 pounds
7-8% body fat (last test a month or two ago)
The Help:
Swim: This apparently has a self seeded start and I'm not really sure where to start. Lately I've been lucky enough to swim in the long course pool. My latest longer sets have gone as follows (LCM)
4 x 800 - in on 13:15 out on 14:30
2x1500 - in on 26:00 out on 28:00
Both were even splits and I wasn't very tired after. I'd love to take a crack at 1:04-1:06.
Bike: Given the below information, what power do you figure I should aim for? I"m thinking 185-190, but I'm open to convincing otherwise.
Important info: I use Golden Cheetah to deal with all my data and while I mainly bike inside, I did 4 or 5 very long bikes outside, with the longest coming in at 240km.
Muskoka: It was a 94km course with a reasonable amount of climbing, don't remember the number but people are aware of this one. I was through 90km at 2:45 on the nose. Average power: 209, Normalized power: 234.
on my 240km bike: I finished in under 8 hours with an average power of 172 and a normalized on 197.
My critical power according to golden cheetah is 271 and my most recent 20 minute test using the usual protocal was 280.
Run - this will largely depend on how the other things go and right now, my goal is to run at 5:10 - 5:15 per km. My last long run was 30km and I finished that at 4:55 per km and could've closed that pace out without very much trouble if I wanted to do a marathon. Does that seem reasonable?
5k: 19:30
10k: 39:50
half: 128:50
Full: 198:00 (haven't really done one in a while)
Special Needs:
Bike: replacement liquid nutrition, water
Run: Sandwich (PB and Banana), Orange crush
Dan Mayberry
Amateur a lot of things, professional a few things.
The Data:
Previous full ironman experience:
Swim: 1:12
I went off course a lot...otherwise given my fitness at the time, went fine.
Bike: 6:13:49
First half in 2:35, drank very little, do the math.
Run: 6:43:42
See above, do the math.
Nutrition: (I did this in Muskoka, except half)
Infinite nutrition for calories, pick up a second bottle in special needs, 3 hours per bottle. History suggests I will drink 3/4 of each.
Precision hydration 1000 effervescent. Start with a full between the arms bottle and one backup with hydration tablets in each. Get a bottle of water at each food station and fill my bta with the water and a hydration tablet. If I drink that plus an extra bottle or two from special needs, I should be alright. This was my strategy at muskoka.
I'll probably put a few gels I can stomach on my bike.
Dimensions:
6'2"
183-185 pounds
7-8% body fat (last test a month or two ago)
The Help:
Swim: This apparently has a self seeded start and I'm not really sure where to start. Lately I've been lucky enough to swim in the long course pool. My latest longer sets have gone as follows (LCM)
4 x 800 - in on 13:15 out on 14:30
2x1500 - in on 26:00 out on 28:00
Both were even splits and I wasn't very tired after. I'd love to take a crack at 1:04-1:06.
Bike: Given the below information, what power do you figure I should aim for? I"m thinking 185-190, but I'm open to convincing otherwise.
Important info: I use Golden Cheetah to deal with all my data and while I mainly bike inside, I did 4 or 5 very long bikes outside, with the longest coming in at 240km.
Muskoka: It was a 94km course with a reasonable amount of climbing, don't remember the number but people are aware of this one. I was through 90km at 2:45 on the nose. Average power: 209, Normalized power: 234.
on my 240km bike: I finished in under 8 hours with an average power of 172 and a normalized on 197.
My critical power according to golden cheetah is 271 and my most recent 20 minute test using the usual protocal was 280.
Run - this will largely depend on how the other things go and right now, my goal is to run at 5:10 - 5:15 per km. My last long run was 30km and I finished that at 4:55 per km and could've closed that pace out without very much trouble if I wanted to do a marathon. Does that seem reasonable?
5k: 19:30
10k: 39:50
half: 128:50
Full: 198:00 (haven't really done one in a while)
Special Needs:
Bike: replacement liquid nutrition, water
Run: Sandwich (PB and Banana), Orange crush
Dan Mayberry
Amateur a lot of things, professional a few things.