quote:<HR>Originally posted by tithers:
No!

Swim-check!
Bike-check!
Run-pray for me!

Sheldon-I do hope you're waiting at the finish with my low fat choco milk in one hand and a frozen rita in the other...followed by a med tech with a saline bag...<HR>

Just wait until you get into the park. The road is so hot it melts the bottom of your sneakers. The walls of sand block all breezes and the sun reflects off the black asphalt and cooks you from the top and bottom.

Just to add some fun to it they have NO water station in the park. You get water just before you enter and then on the way out, but you get to suffer in the interim.

Oh yeah, if the surfs up, we can really have some fun before we even get started.

Don't forget Friday, adn IM FL scheudle starts May 20.

S

quote:<HR>Originally posted by tithers:

Gah...how long do we stay in the park? I was thinking of carrying a hand-strapped bottle with me b.c I dehydrate easily...I decided after a few years I HATE my FB...especially in race photos!

I'm sooooooo glad IM training starts the 20th...can I do a century ride on the 19th? or do you order me on rest?<HR>

Ride away... Make sure you count all the calories you take in and note all the hydration. This is a perfect way to start the nutrition/hydration strategy.

I will have my FB on. The vols are the best, but if it gets hot the one every mile stop isn't enough. Make sure your grabbing the sponges and wetting down.

This could all be useless if it's cool. The weather has been so odd this year. I guess we'll know when we get there.

Doug, the run is a mental game in any race, but especially so in this one. They say you're on the water, but you never see the water, all you see is a boring neighborhood. You have to stay focused and in the game or your speed can fall off easily. 2 years ago I was leaving the park and was talking to some guy. I looked at my split and it had dropped to 9mm. I had to fight like h3ll to get it back up.


S

quote:<HR>Originally posted by Doug33:
I have a 3 bottle/1 flask FB that I planned on wearing for nutrition (Infinit) and getting water at aid stations. Will water be an issue...assuming that it is sunny and hot?

<HR>

They have good water stops, but as you know you can get pretty hot and dry between stations. 3 bottles should do it. I will probably drink all 4 of my FB bottles by the half way point and stop at an aide station and refill them all. It'll take a few seconds, but if I can stay hydrated, I can keep running.

Of course this is all moot if it's not a million degrees.

S

quote:<HR>Originally posted by Doug33:
I had planned on filling my bottles with Infinit concentrate and getting water at aid stations. Maybe, I'll need to re-think this strategy.

Just out of curiosity, what do you do for nutrition? I may need some suggestions if using Infinit will not be the wisest option. I have a pretty strong stomach.

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I like the strong drink mixture and getting water as needed idea. It works, as long as you are getting salts and enough water. Without the water, your gonna get gut shut down on the run.

I'll be using a mixture of AV, Carbo pro, Gatorade and Lava salts on the bike and switching to Gu gels on the run. I am planning on 275 calories/hour on the bike and a gel every 30 minutes on the run. So hopefully no more than 3.

If things go right I'll be sipping the last of my drink mix at about the 50 mile point on the bike. I will try and get a gel just before I hit the T2 and then carry 3 with me.

I will have my FB with water in 3 of the bottles and a strong mix of AV in the 4th. I'm vasilating back and forth with mixing the same drink mix I'll have on the bike and stayting with it, but I like to have the change of taste and texture. Dunno yet. It'll be a game time decision.

I will carry a lot of salt on the run. I have cramped every year at that race and this will be my fifth time. One year my calves were cramping so bad that every step I took my toes curled under. Needless to say I was having a bad day. I ran behind a guy that had 4 baggies of salt hanging behind him, I wanted to tackle him and take those bags so bad, but I just ran past and ended up with blisters on the tips of my toes.

The race will be made or broken on the bike. Have a bad nutrition/hydration day and your run will be toast. Have a good day and you can make the 13 easy. I will be setting a timer on my watch to remind me to drink. I have been practicing slowing down and lowering my HR for a minute to get in the fluids. I'll be in HR3 mid during the whole ride and it's really hard to absorb food and fluids with a HR that high.

BTW, I'm planning on getting 35-40oz of water/Gatorade/hr on the bike.
S