nevermind - i reread some early posts and found my answer.

congrats still.

When did you begin tapering? Did you have much of a reduction?

Congrats on a huge day!

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Serious question:

Did you see the Ogopogo?

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"I really wish you would post more often. You always have some good stuff to say. I copied it below just in case someone missed it." BarryP to Chainpin on 10/21/06

Hey Jordan, Congrats!

What was the post race meal(s) like, and how many alcoholic beverages did you drink, if any at all? What time did you stay up until? It must have been difficult to sleep on the emotion and caffeine!

Jordan- Awesome race!

Can you tell us about your nutrition leading up to the race, not day of, but race week and a couple of weeks out? When did you begin your taper, and how did your nutrition differ during taper period versus regular training?

I'm just curious what a pro will eat on a normal training day, and then how that might change as you get closer to a race.

Thx

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http://jmassieblog.blogspot.com

that reminds me of a punchline to a joke I heard....

And so the pirate captain, seeing the horde of war vessels approaching his ship, says to his cabin boy "Cabin Boy, bring me my brown pants!"

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Eric Reid AeroFit | Instagram Portfolio
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“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Congrads, very impressive!!

Dave

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

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Maybe this is too much to ask, but: What was your typical training week 12 months ago, and 1 month ago?

Graham

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Graham Barron Design: Custom west coast house design http://www.grahambarron.com/

You came around 11pm to watch the last finishers, that was really cool.
Then you started dancing around 11.45pm...Are you planning to take dance lessons? Will you be at so you think you can dance next season?

Great job btw (not for the dancing).

12 months ago and one month ago were pretty different. 12 months, I was training with the gang in Victoria, gearing up for the Olympics, so I was doing all short course stuff.

1 month ago, it was basically focused around good quality long rides, one long run, and a couple fast transition runs.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Normal nutrition, in the sense that I ate pretty much what I'd eat during a normal week of training. I cook pretty much every night, and I continued that. 2 week taper.

A normal nutrition day for me is:
Vega shake & panda puffs cereal for breakfast
Eggs & bacon for second breakfast
Almond butter & jelly (local peach or apricot) on rice bread for lunch
Vega Vibrance Bar or Lara bar for snack
Complete dinner - meat // carb - usually rice or quinoa or potatoes // vegetables

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I wasn't very hungry after the race. Stomachs do not like a full day of liquid calories. I had some dry roasted ribs, a bowl of soup, and a salad. Then I had a wrap with some chicken, beef, onions, salsa, cheese, sour creme later in the evening. We split a bottle of wine among five of us. I had maybe 2 glasses. It was good.

I didn't sleep too much. My legs hurt. And my feet. I will probably sleep this afternoon. And tonight.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Ogopogo lives in Okanagan lake, and he doesn't like so many swimmers. Your best bet to see him is to run the KVR on the east side of the lake and look down. It's very hard to see him otherwise.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

2 weeks. And for me, I do a BIG taper. Depends on the athlete. But I seem to race well of a pretty huge reduction.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I will take ice baths. I will do ART and massage later in the week when I am less sore. Eat lots of good food.

Reward? Maybe some more bacon!

I'd actually like to maybe get one of those little "netbook" laptops, so when I am on the road I can carry something light for email & Slowtwitch! I'm undecided. Something small.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Hawaii is so close. I'm a planner, I guess. I never planned to do Hawaii. I like the race in AZ a lot. I'd like to try and win it after being so close twice.

I hope it is a positive. I'm shooting to have a deal signed by Interbike, so we'll see. Ultimately, I don't think winning a race actually makes me any more credible than before. I think I'm still mot valuable because I think, I know about bike fit, and I have a background in engineering. Crossing a finish line first doesn't influence any of that, but I don't think it hurts either. ;)

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Whoa... transition runs, also known as the dreaded brick! Blasphemy!

You obviously missed this thread to adjust your training accordingly.

Because, even if you WIN the race... you could/should have gone faster if you just listened to everyone's advice on ST: "Bricks are bad".

172.5. I've been on them all year (every race I've done has been on 172.5). It was a very good change. We'll see if I let him convince me to go to 170s, although Zipp might get tired of sending me $1000+ cranksets all the time because I like to experiment. :)

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Congrats on a great race. I think it's awesome that you're answering all these questions. I'd be interested in the power numbers when you have them (and if you want to share) but for now I'm wondering if you're still on the Felt?. Based on your previous post though I see that might change.....

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Searching for the bliss of ultimate exertion.

I don't know. I try not to ever ride as slow as 20mph. ;) Really, I couldn't tell because it's ALWAYS windy here. ALWAYS. And even more than that, I don't race with a speedometer. My computer is set up to show Power // Cadence // Time. I don't actually ever know how fast I'm going. I only know that if I'm in 53/11, and it takes more than 100rpm to hit my target watts, it's time to coast.

191cm (6'3") // 154-155lbs (70kg)

Specialized TT02.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

What was your dinner night before?
What is your race day breakfast?
Do you sleep well the night before and the few nights before IM events?
Do you anticiapte a bike sponsor soon?
Are you going to Kona?

with your typical day of food - all the rice bread, quinoa - are you gluten intolerant? (I am asking, why rice bread rather than "normal" bread)

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If you're injured and need some sympathy, PM me and I'm very happy to write back.
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- it's tough to say, because I don't consider it drafting as much as pace making. Of course, sometimes I think people get too close. But I think a lot of that is that you want to "stay in the race." It's the nature of pro racing. People are competitive. Plus, you don't really see people that much on this course being one big loop. The marshals were around a lot, so that makes me feel good. They have to strike a balance of letting us race and enforcing the rules. I think they do a good job, though I was a bit disappointed to see them give a few warnings, which they said they would not do. Pros should know the rules. There shouldn't be warnings. That's my opinion, but I respect the job that the officials have to do. It's a terrible position to be in, and overall, they did a great job.

- yes, I expected the wind. That wasn't even close to the windiest day I've had back in the Similkameen. I had an advantage only in that I knew what to expect. That being said, I think if you abide by your race plan - whatever it is - then you can race pretty much every Ironman the same way. There are just not too many ways to ride 180km when you have to run a marathon afterwards.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Your thread about nutrition for IMAZ was immensely helpful to me to me in my first ironman this past July. I tested out a couple of the things you used (as well as your approach for using them) in my own training and used several of them for the race. Worked perfectly.

My question is: What did you do differently in your training (and on race day/weekend) for IMC than you did for IMAZ? Which (if any) of those changes helped and which (if any) did not help or even possibly hurt?