5430 Long Course TRR (what have I learned?)

Triathlon Forum
1

5430 Long Course training race report.

6 weeks out from Redman (5 from today) I completed the 5430 long course triathlon in Boulder, CO.

Overall Rank 679 of 884
19 of 28 Clydesdales.
Swim 0:38:33
Trans1 0:02:27
Bike 2:50:48 19.6 MPH
Trans2 0:03:08
Run 2:51:16
Final 6:26:14

I had a great time pretty much the entire race. I enjoyed the swim, had fun on the bike, and didn’t think I was going that slow on the run. :slight_smile:

About mile 11 I was ready for the finish line. After the race I felt nauseous. Got a massage, ate a cookie or two and laid in the shade during the awards ceremony. Got up and was still feeling sick. Went to the med tent. They took my blood pressure and it was low so they gave me an IV. Once that was done I was feeling much better.

I followed the nutrition plan I’ve been using in training:

1 hammer gel (espresso) every 30 minutes
Big drink of GEF 15 minutes later
2 endurolytes per hour

Anyway… I was more tired than usual this week, but I still got in 10,500 yards in the pool and a couple nice rides. Today I rode for 5.5 hours and felt great the whole way. Tomorrow I’ll run 2.5 hours. Two more big weeks and then the taper.

BLC was a confidence builder coming into my first ironman, but I’ve had my share of little doubts, too. I don’t mind getting an IV after a race… I just want to make it to the end of the race.

I changed my nutrition plan on the bike today. Every other gel was non-caffeinated. Could all the caffeine be the reason my BP dropped?

2

Uh… you are eating only two gels an hour and a little bit of drink?

You mi_ght be getting 300 cals in there. Eat more.

As a C-dale start at a shot every 20 minutes and maybe take it to every 15 after some practice with it.

Good luck in Okie land.

3

"Eat more.

As a C-dale start at a shot every 20 minutes and maybe take it to every 15 after some practice with it."

Really?

I can handle that. I have no problem eating on the bike. I was afraid of eating too much.

4

When you tell me that you’re eating two gels and a gulp of liquid an hour and yet weigh in excess of 200 lbs I can guarantee that in a 6-7 hour endurance event that that amount of fuel going down is not going to suffice by the end of the day.

To each his own but to give you an idea… I weigh 170 and took 800 cals on a 2:08 bike split.

How was your hydration and sodium supplamentation?

5

I took 2 endurolytes per hour and drank plenty of water.

I’ll try 3 gels per hour on my next long ride. If there’s one thing I can do, it’s eat. :slight_smile:

6

I have to agree, as a cylde myself I would say that you should try about 600 cals per hour and see how that works out for ya. If you are not fond of the thought of 3 gus per hour try 2 an hour with a drink like carbopro ect. Good luck!

7

Are you a prolific sweater? If so the enduralytes are a joke. Check the label… something like 20mg of NaCl… that makes it only about 7mg of Na. I can’t believe they can sell that stuff.

Go with Toker’s salt stick pills. Best thing out there. www.saltstick.com

Best of luck with the remainder of the season.

8

Go with Toker’s salt stick pills. Best thing out there. www.saltstick.com

Best of luck with the remainder of the season.
I have not been a ‘Toker’ since college. At that point I usually got my electrolytes from Saltines and Spam when I got the munchies. grin

9

Okay… I’m LMAO now. HAHAHA!!!

10

I do sweat quite a bit. Before I started using endurolytes I got heat exhaustion once on one of my long rides. I never want to repeat that experience, and the endurolytes (plus GEF) seem to have worked for me in that regard.

I have thought about putting a toker stick in my run special needs bag, though :wink:

11

Right on here…Salt Stick caps and take more like 4-5 and hour if it is really hot. At 5430 I was popping 2 caps every 30 mins on the bike and run. I’m 155 lbs but a heavy sweater.