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Ironman 70.3 Vineman game plan
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 2015-06-29 1:44 AM |
 27 |  Subject: Ironman 70.3 Vineman game planThe race is two weeks from today. I swim 3 times each week with an adult swim class at the local high school. Plus, a long with a long open ocean swim monthly. I do short runs and short bike rides throughout the week, each lasting no more than one hour. Long bricks are where I can test myself to check my progress. June 13. Race rehearsal with a local triathlon group: 56 mile bike, 5 mile run. I completed the whole thing in 4 hours 13 minutes. The bike took just 3 hours 37 minutes. I felt great about my performance. However, I can't help feel like I cheated since I rode in a tight group, basically drafting the whole time. June 28. I did a long brick alone: 32 mile bike, 11 mile run. Completed in 4 hours 23 minutes. The bike took just 1 hour 52 minutes. I died on the run after mile #8. I only brought one drink with me, it ran out after the first 5 miles. Nutrition will be my biggest challenge. I will have Water/electrolyte drink with me at all times. Here is my game plan: T1- energy bar 15 miles bike- energy bar 30 miles bike- energy bar 45 miles bike- energy bar T2- Pepsi 5 miles run- Pepsi 10 miles run- Pepsi What should I do from now until race day? I will certainly not be doing anymore long bricks. Any advice or insights are greatly appreciated. |
| 2015-06-29 7:19 AM in reply to: haitwun |
1660   | Subject: RE: Ironman 70.3 Vineman game plan Having done this race, the main thing I will warn about is to plan for a slower-than-expected run since it is usually up to 88-95F in full sun, no cover, over almost the entire run.
If you overcook the bike or early run, you'll be walking VERY early. That run heat is a real killer. |
| 2015-06-29 11:25 AM in reply to: haitwun |
Pro 6520  Bellingham, WA | Subject: RE: Ironman 70.3 Vineman game plan How much of your nutrition/hydration plan have you actually simulated in your training? Unless you have you are just guessing. It is hard to know what your body will tolerate under stress until you have tried it. What you think will work often will not. Trial and error is the best method for dialing in. If I read your plan right, you are going to drink pepsi at the 5 mile and 10 mile mark? There will be aid stations every mile of the run. I'd think about taking in a little something if only a sip at every one. Parse your intake over more of the course. You will need a lot of fluids to prevent dehydration and if you take in too much at any time you may end up not feeling so well.
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| 2015-07-07 11:37 AM in reply to: popsracer |
Master 2759 Los Angeles, CA | Subject: RE: Ironman 70.3 Vineman game plan Originally posted by popsracer How much of your nutrition/hydration plan have you actually simulated in your training? Unless you have you are just guessing. It is hard to know what your body will tolerate under stress until you have tried it. What you think will work often will not. Trial and error is the best method for dialing in. If I read your plan right, you are going to drink pepsi at the 5 mile and 10 mile mark? There will be aid stations every mile of the run. I'd think about taking in a little something if only a sip at every one. Parse your intake over more of the course. You will need a lot of fluids to prevent dehydration and if you take in too much at any time you may end up not feeling so well.
Yup, gotta spread out your hydration evenly during the run. The weather is looking favorable though but still take the above advice seriously. On race day, you might need to adjust your nutrition plan a bit based on how you're feeling during the entire course which includes the time before you start the swim. |
| 2015-07-14 1:23 AM in reply to: kloofyroland |
| 27 | Subject: RE: Ironman 70.3 Vineman game plan Thank you everyone for all the good advice. I felt really good coming out of the swim. My primary concern with the bike was not to overdo it because I needed to save my strength for the run. 6 miles into the run, I started feeling tired. This was no big deal, as I adopted a alternating strategy where I ran 5 minutes and walked 1 minute. At mile 11, my legs shut down. It felt like I had tourniquets tied around both legs and both feet turned anoxic. I limped into the finish line. I completed my first Ironman 70.3 in 7 hours 15 minutes. In my age group I ranked 199/214. I'M GLAD I'M NOT DEAD LAST!!! |
| 2015-07-14 3:10 AM in reply to: haitwun |
Pro 6520 Bellingham, WA | Subject: RE: Ironman 70.3 Vineman game plan Congratulations on finishing a tough race. That is a great accomplishment. You showed some real guts to fight through when the going got painful. |
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