My Training and Preparation Notes for my First & Second Ironman

 

 

I’ve been meaning to post this blog for a long time. I wanted to go back and review my notes and thought process and give insight after the race. I’m gonna keep this short, the ironman has taken enough of my time… however I think there are some important things to be said. The first is if you ever plan to do an ironman you must realize that it is an incredible investment. It will impact your finances, it will impact you emotionally and it will have a tremendous impact on your relationships. So be prepared to make sacrifices if you’re committing to an ironman. There are ways to alleviate the stressors that you will experience but these practices do not change the fact that the stress exists. Now if you’re prepared for that awesome. Without looking down at my 32 page preparation notes I will tell you a few things that stood out for me.

 

  1. I brought way too much. Although I’d rather have too much then too little, I came to realize that much of what I placed in my “emergency bags” was unrealistic. I didn’t need much from my 10lb emergency bag and I think I only consumed 2 and ½ of my mini bagels.
  2. The Bike feels like an eternity so spend some time on your long rides to adjust.
  3. Get your distance training but remember to Train fast on your long runs. Don’t just run for the sake of running distances. Practice like you plan on racing on race day.
  4. The weather never cooperates be sure to expect wind, rain, humidity, lightning and freezing temperatures even in a place like panama city Florida.
  5. Be sure to thank your friends and Family and the people who help support you through your training. They have gone through quite a bit of stress as well and you may not have realized just how much of an impact it may have had.

 

I have a hard time looking back on my past notes. I’d rather just give you the raw version. These notes reflect the preparation and detail I took in preparing for Ironman Coeur D’alene (which I did not finish due to swim time disqualification) and Ironman Florida which I did finish. Feel free to check it out.

 

 

 

  1. To do List
    1. Food List
    2. Create a Full Check List for
      1. Race Day Nutrition
      2. Pre-Race Apparel
        1. Special Needs Bag 1
      3. Swim
        1. Special Needs Bag 2
      4. Bike
        1. Special Needs Bag 3
        2. Special Needs Bag 4
      5. Run
        1. Special Needs Bag 5
    3. Rules
    4. Tips
    5. Schedule
    6. Travel
    7. Why all of this? My goals
    8. Training Prior to Competition
    9. Helpful links
  2. Food List
    1. Carbs
      1. Simple Sugars
        1. Plain White Bagels
        2. Organic Honey
        3. White Rice
        4. Strawberries – Thursday
        5. Pineapples – Friday
      2. Complex
        1. Brown Rice
    2. Protein
      1. Egg Whites
      2. Whey Protein
      3. Chicken
      4. Salmon
    3. Healthy Fat
      1. Butter
      2. Olive Oil w/ Balsamic Vinegar
      3. Peanut Butter
    4. Vegetables
      1. Spinach
      2. Onions
      3. Peppers
    5. Sugars
      1. Accel Gels
      2. Prime
      3. Carb Energy
      4. ShotBloks – Orange Flavor
      5. Gatorade
      6. Pedialyte
    6. Ergogenic Aids
      1. Caffeine
      2. Vitargo
      3. Citrulline malate
      4. BCAAs
      5. Multivitamins
      6. Probiotics
      7. Fish Oil

         

Full Check list

  1. Race Day Nutrition
    1. Checklist
      1. Pre – race Breakfast
        1. Waffles
        2. Original Maple Syrup
        3. Water w/ Lime
      2. Pre – Race Energy Intake
        1. 2 Accell Gel
      3. Halfway Swim Intake
        1. 2 Accell Gel
      4. Post Swim Intake
        1. Bagel
        2. Honey
        3. Protein Shake
      5. Bike Intake – 1st Hour
        1. Accel Gel – Taped to Bike
      6. Bike Intake – 2nd Hour
        1. Accel Gel – Taped to Bike
      7. Bike Intake – 3rd Hour
        1. Accel Gel – Taped to Bike
      8. Bike Intake – 4th Hour
        1. Accel Gel – Taped to bike
      9. Bike Special Needs Bag
      10. Bike Intake 5th Hour
        1. Accel Gel –Taped to bike
      11. Bike Intake – 6th Hour
        1. Accel Gel – Taped to biker
      12. Bike Intake – 7th Hour
      13. Special needs Bag – Run
      14. Run – 1 Hour
      15. Run – 2 Hour
      16. Special needs Bag – Run
      17. Run – 3 Hour
      18. Run – 4 Hour
  2. Special Needs Bag –
  3. Regular Gear
    1. Ironman Jersey
    2. Bike Tights
    3. Hear Rate Monitor belt
    4. eartHeaHeart Rate Monitor Watch
    5. Nike GPS Watch
    6. White Sleeves (Do you)
    7. Black Asics Sleeves

Full Checklist by Event

  1. Pre-Race Gear

    1. Regular Gear
      1. Ironman Jersey
      2. Bike Tights
      3. White Sleeves (Do you)
      4. Black Asics Sleeves
      5. New Goggles
    2. Equipment
      1. Hear Rate Monitor belt
      2. eartHeaHeart Rate Monitor Watch
      3. Nike GPS Watch
      4. Polar Watch
      5. Ironman Watch

       

  2. Swim
    1. Special Needs Bag 1 ( Pre-Race)
      1. Equipment
        1. Chip
        2. New Googles
        3. Wetsuit
      2. Nutrition
        1. Food
          1. Prime – 1 hour Prior
          2. 3 Gels
          3. Electrolytes
        2. Supplements
          1. Performance
            1. Beta Alanine
            2. BCAAs
            3. Creatine
            4. Ribose
            5. Caffiene
          2. Relief
            1. Advil
            2. Probiotics
            3. Colustrum

             

      3. Emergency Kit
        1. Heat Warmers Feet
        2. Heat Warmers Hands
        3. Emergency Pills
          1. Advil
          2. Tums
          3. Caffeine Pills
          4. Electrolytes
        4. Vaseline on Foam Pads
        5. Rash Cream on Foam Pads
        6. 2 Rolled Up Sleeves
      4. Recommendations
        1. Neoprene Cap
        2. Neoprene Booties
      5. Gear Assistance
        1. Tri glide
      6. Your Personals
        1. Bible Passage
        2. Checklist
  3. Bike
    1. Bike Checklist
      1. Bike
      2. Extra Wheels
      3. Bike Computer
      4. Front Aerobar Aero Hydration System
        1. Foam
        2. Straw
      5. Rear Hydration System
        1. 2 towpath bottles
        2. 1 Gatorade Bottle
      6. Emergency Kit
        1. 3C02 Catridges
        2. Bike Hook
        3. 2 Spare tires
        4. Allen Wrench
    2. Special Needs Bag 2 ( Swim to Bike)
      1. Equipment
        1. Helmet
        2. Sunglasses
        3. Sleeves for Arms ( Arm Coolers) Rolled Up
        4. Sleeves for Legs ( Race Day decision)
      2. Nutrition
        1. Transition Meal
          1. Mini PB and J Sandwich
          2. Carb Energy
        2. Supplements
          1. Ribose
          2. Probiotics
          3. BCAA
          4. Probiotics
          5. Colustrum
          6. Beta Alanine
        3. Front Hydration
          1. 12 oz Pedialyte
        4. Rear Hydration
          1. 12oz Towpath Bike
            1. Pedialyte
          2. 16 oz Cup ( Rubber)
            1. 4 PB&J
            2. 4 Nature Valley
        5. Handle Nutrition
          1. Taped Up Shot Bloks
      3. Emergency
        1. Foot Heat Warmers
        2. Hand Heat Warmers
    3. Special Needs Bag – Bike – General
      1. Emergency Bottle With Strap
        1. 2 Packets Aleeve
        2. Caffeine Pills
        3. Salt Tablets
        4. Tums
        5. Pepto Bismol
        6. Shot Bloks orange
        7. Bottle of Vitargo w/ Orange
        8. Whey Protein
        9. Special Treat
        10. Notes From Family, Larissa and Friends
        11. Vaseline
        12. Rash Cream
    4. Special Needs Bag 3 ( 2nd Bike)
      1. Equipment
      2. Gear
      3. Emergency Kit
        1. Co2 Cartridge
        2. Extra Tube
        3. Tire Changers
      4. Nutrition
  4. Run
    1. Special needs Bag 4 (Bike to Run Transition)
      1. Equipment
        1. Extra Bib Number
      2. Gear
        1. Race Hydration Belt
        2. Arm Cooling Sleeves
        3. Leg Cooling Sleeves
      3. Nutrition
        1. Frozen Water
        2. Frozen Pedialyte
    2. Special needs Bag 5 (Special needs on the Run)
      1. Emergency Kit
    3. Special needs bag 2
      1. Racing belt
        1. Gels + Prime
      2. Nutrition
        1. Frozen Gatorade
      3. Clothing
        1. New Socks
      4. Tools
        1. Extra Co2 Cartridge
        2. Extra Tube
      5. Food Tools
        1. Aluminum Paper
        2. Sandwich Bags
        3. Syran Wrap
        4. Bottle with Rubber Bands
    4. Saturday of competition
      1. All items laid out
    5. Monday week of competition
      1. Check off
    6. Nutrition Setup
      1. Calculate 1 liter for pedialyte in bottles
    7. 10 Minutes before swim
      1. Prime and Gel
    8. Swim
      1. Googles
      2. Booties
      3. Set Clock at 2:1 Minute for cadence
      4. 2nd Lap
        1. Grab two Gels
  5. Rules
    1. Swim Cut Off – Minimum Pace – 3:37/100M
    2. Bike Cut Off – Minimum Pace – 13.2 MPH
      1. 56 Mile Marker – 1:30 PM
        1. From 9:20 AM – Cut off time from Swim = 56 miles in 7:50 for First Cut off – Nothing less than 7.1 MPH
      2. 92 Mile Marker – 4:00 PM
        1. From 1:30 PM – Cut off Time from 1st Checkpointst = 36 Miles in 3:30 for 2nd Cut off – Nothing Less than 14.4 MPH
      3. 112 Mile Marker – 5:30 PM
        1. From 4:00 PM – Cut off time from 2nd Checkpoint = 20 Miles in 1:30 From 3rd Cut off – Nothing less than 13.3 MPH
      4. My Expected Finish time
    3. Run
      1. 1st Run Cut Off – 9PM – 13.1 Miles
        1. 3 Hours: 30 Minutes for 13.1
      2. 2nd Run Cut Off – 10:30 – 19.7
        1. 1 Hour:30 Minutes for 6.6 miles
      3. 3rd Run Cut Off – Midnight – 26.2
        1. 1 Hour:30 Minutes for 6.5 Miles
  6. Mental Imagery Race
    1. Bike – 1st Hour
      1. In the town Out of the Crowd – Miles : 0-3
        1. Sit Back Ride Easy. Get Your Bearings
      2. Lake out and Back – Mile: 4 – 13
        1. Rollers – Relax and take these Hills Nicely
        2. Hill on Mile 6
      3. In the Town Out of the Crowd – Mile: 13 – 16
        1. Food Plan
    2. Bike – 2nd Hour
      1. Plateau: 19 – 35
        1. 2 easy Miles
        2. Plateau
          1. Mile 21: 1st climb
            1. After about 16 “free” miles you’ll turn south on Hwy 95 for about 2 more flat miles before hitting your first true climb of the day. After a short and fast descent note that climb less steeply up into a plateau, into another hill, down, another hill, flip it and come back.
    3. Bike – 3rd Hour
      1. Major Notes
        1. This is a major four lane highway, with the associated grades — nothing here is steeper than 6% — and the pavement surface is excellent.
        2. This hill is 1.8 miles at a constant 6% grade. In other words, it’s not crazy,
        3. Most importantly, the first hill and subsequent hills are very easy to figure out: you’ll see them coming from a long way away; they are not particularly steep, and they are long enough that only the most undisciplined riders will try to hammer up them. And that error will certainly be self-correcting by the 2nd time around!
        4. Because you are going in one direction for a long time, winds are the primary concern
        5. No passing downhill. That begins at about mile 46 and on the bridge at the bottom of this hill.
    4. Bike Tips
      1. Using the 30 in the saddle 30 out of the saddle technique I was untouchable going up the hill.  So many people were already struggling going up the hill, I made significant time gains going up the hill.  It is always so nice passing tons of people especially on the uphill.
      2. What’s the Biggest Mistake I Could Make?
      3. Digging your average speed at mile 25 of the bike and then working too hard in the hills to keep it. If you do this, your race is pretty much done by mile 40…you just don’t know it yet.
      4. More: The Most Common Race-Day Mistake
      5. What is the Temperature Like on Race Day?
        1. Temps for CDA are highly variable, with the weather possibly changing a great deal from day to day. Best to be prepared for a hot day and pay attention to the weather forecast once you’re up there. Note that the cold water temps can affect folks swimming 1:30 or slower, so you might need some warmer gear at least to start the bike.
      6. What’s Your Top Swim Tip?
        1. How about two? First, line up in the center, or the right of center. Seed yourself about two minutes faster than your expected time. Second, at the turn to parallel the beach, sight off the top of the hill in front of you (or you’ll be looking directly into the sun).
      7. What’s Your Top Bike Tip?
        1. You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.
      8. What’s Your Top Run Tip?
        1. Run very easy for the first six miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for eight miles.

Ironman Week Schedule

  1. Sunday
    1. 7PM – Clean Apt – Set Up Kitchen Table
    2. 8PM – Set up
  2. Monday
    1. 4 AM – Review all Packing Item
    2. 6AM – Shake – Head to Facility for Workout/Lift/Recovery Session
    3. 10AM – Shake – Appt Dr. Zelasko
    4. 1PM- Nap
    5. 2PM – Shake – Clean Place
    6. 4 PM – Recovery Session
    7. 6PM – Shake – Review Plan
    8. 8PM – Review Plan
    9. 10PM – Recovery Session
  3. Tuesday
    1. 4 AM – Review all Packing Item
    2. 6AM – Shake – Head to Facility for Workout/Lift/Recovery Session
    3. 10AM – Shake – Appt Dr. Zelasko
    4. 2PM – Shake – Clean place
    5. 6 PM- Shake – Review Plan
    6. 8 PM – Recovery Session
    7. 10PM – Review Plan
  4. Packing
    1. Bike Packing – Bike Box
      1. Removed Bike Pedals – x2 Keos
      2. Removed Bike Seat
      3. Removed Bike rear hydration
      4. Removed Skewers from Bike Wheels
      5. Detached Bike arm Rest
      6. Tied Chain to upper Level Bike to protect derailer
      7. Skewer holders place in the front wheel and back wheel
      8. Bike placed in box
      9. Bubble wrap surrounding key areas (derailer/chain/Computer/arm rest)
      10. Foam Sandwich with Rear Gear wheel facing down into bike and lead wheel forward
    2. Bike accessories – Bike Accessory Bag( marked)- for Carry on
      1. Bike Seat
      2. Pedals
      3. Skewers wrapped in towel
      4. Tool Kit
    3.  

       

    4. 6AM – Shake – Head to facility for Workout/Recovery Session
    5. 10AM – Zelasko for Workout/ Recovery Session
  5. Wednesday
    1. 4AM – Review All Packing Items
    2. 6AM – Shake – Head to facility for Workout/Recovery Session
    3. 10AM – Zelasko for Workout/ Recovery Session
    4. 2PM – Shake/Clean Plance
    5. 6PM – 6:50 – Flight to Minneapolis st Paul – 3454 – Arrive at 8PM
    6. 8PM – 10PM – Flight 759
    7. Arrive in Spokane Washington – 11PM
  6. Thursday – 1st Test Day
    1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
      1. Drive Down to Couer Dallene
      2. Review Morning Checklist and Day Checklist
      3. Foam Roll – Stretch
    2. 6AM – Primer before getting in water
      1. Coeur D’allene Pictures and Review Procedure/Checklist
    3. 8AM – PB and J Sandwich After getting in Pool
      1. Swim Practice
    4. 10AM – Brown Rice and Chicken
      1. Drive Course
      2. Take Bike Out
        1. Beginning Portion
    5. 12PM – 6 oz Brown Rice and Chicken
      1. Drive Course
        1. Take Bike Out Mid Portion
    6. 2PM – PB and J on White Bread + Vitamins
      1. Drive Course
        1. Take Bike out End Portion
    7. 4PM – Nature Valley
      1. Drive Course
        1. Walk around Location
        2. Explore
    8. 6PM – 6oz Brown Rice and Chicken
      1. Eat at Local Eatery
      2. Work on Video and Organizing
    9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
      1. Review Special needs bag
      2. Go Over Course
  7. Friday – Review Test Day
    1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
      1. Drive Down to Couer Dallene
      2. Review Morning Checklist and Day Checklist
      3. Foam Roll – Stretch
    2. 6AM – Primer before getting in water
      1. Coeur D’allene Pictures and Review Procedure/Checklist
    3. 8AM – PB and J Sandwich After getting in Pool
      1. Swim Practice
    4. 10AM – Brown Rice and Chicken
      1. Drive Course
      2. Take Bike Out
        1. Beginning Portion
    5. 12PM – 6 oz Brown Rice and Chicken
      1. Drive Course
        1. Take Bike Out Mid Portion
    6. 2PM – PB and J on White Bread + Vitamins
      1. Drive Course
        1. Take Bike out End Portion
    7. 4PM – Nature Valley
      1. Drive Course
        1. Walk around Location
        2. Explore
    8. 6PM – 6oz Brown Rice and Chicken
      1. Eat at Local Eatery
      2. Work on Video and Organizing
    9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
      1. Review Bedtime Night Routine for Tomorrow – Have Special needs Bag Arranged
      2. Review Course
  8. Saturday – Third Test Day and Meeting
    1. Checklist
    2. Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

White Tights

                   

Blue Shorts

                   

Red shirt Go get it

                   

Black Sweat Pants

                   

Blue Sweatshirt

                   


 

                   


 

                   
  1. 4AM – Eat Carbohydrate Rich Meal – Egg Whites/Bagel w/ Honey and Cashew Butter
    1. Drive Down to Couer Dallene
    2. Review Morning Checklist and Day Checklist
    3. Foam Roll – Stretch
  2. 6AM – Primer before getting in water
    1. Coeur D’allene Pictures and Review Procedure/Checklist
  3. 8AM – PB and J Sandwich After getting in Pool
    1. Swim Practice
  4. 10AM – Brown Rice and Chicken
    1. Drive Course
    2. Take Bike Out
      1. Beginning Portion
  5. 12PM – 6 oz Brown Rice and Chicken
    1. Drive Course
      1. Take Bike Out Mid Portion
  6. 2PM – PB and J on White Bread + Vitamins
    1. Drive Course
      1. Take Bike out End Portion
  7. 4PM – Nature Valley
    1. Drive Course
      1. Walk around Location
      2. Explore
  8. 6PM – 6oz Brown Rice and Chicken
    1. Eat at Local Eatery
    2. Work on Video and Organizing
  9. 8PM – Hotel Bedtime Lift/ White Pasta + Vitamins
    1. Review
    2. In Bed By 7PM
  1. Night Before Race
    1. Freeze Nutrition – Swim to Bike
      1. Aero Nutrition – .75 Liter – Freeze Pedialyte – Red
      2. Middle Nutrition – 1 Liter – Freeze Pedialyte – Grape
      3. Rear Nutrition – . 85 Liter – Freeze Pedialyte – Red
      4. 16 oz Cup
        1. 3 Bars
        2. 3 PB Sandwich
      5. 2 Shot Bloks On Handle Bars
        1. 2 Servings Caffeine Energy
        2. 2 Servings Electrolytes
      6. 3 Gel Packs
        1. ( 2 in Race Jersey)
        2. (1 In Pants)
      7. 4 Frozen Primes on the Bike
      8. 2 Shot Bloks
    2. Freeze Nutrition – Bike – Special needs
      1. White/Blue/Yellow/Gatorade
      2. 3 Primes
    3. Supplement
      1. D – Ribose
      2. Probiotic
    4. All devices are charged
      1. Camera
      2. Polar watch
      3. GPS Nike Watch
    5. Remove all wrappers from Food items
    6. Place Primers in Running Belt with Emergency Items

 

Ironman Race Day

 

  1. Sunday AM: Leaving Hotel at 3:30AM to arrive to the facility at 4AM
    1. Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Bib Number

 

3 Accel Gels 

 

Emergency pack Aleeve/tums/caffiene

Heat warmer for knee

     

Larissa Note 

 

Race Shorts/socks 

 

2 Salts 

 

1 Knee Sleeve

   

Tri glide

     

Race Shirt

 

1 Aleeve 

               

Ironman watch

 

Supplement Shot 

               

HR/Polar Watch

 

Nut Butter 

               

HR Monitor 

 

White Bread 

               

Goggles 

 

Jelly 

               
  1. Race: I will survive the swim, I will be easy on the Bike and I will wrestle through the run is my statement of the day. I will be an Ironman. I will have my checklist in my hand and I will go through my progressions.
  2. Race Shorts on/Bib Number on my Race Shirt
  3. Gels and E Pack is placed in equipment
  4. All Watches on    
    1. Polar Flow
    2. Polar HR
    3. Ironman
  5. Ironman Watch On and set
    1. T2 Intervals: 2 Minute 1 Minute
    2. T1 Intervals: 15 Minutes
  6. Tri Glide is sprayed on
  7. Tri Glide is Sprayed in Soufflé Cup for use just before I get to swim
  8. Goggles around the neck
  9. Apply Vaseline all over body
  10. Heat warmer on Knee
  11. Sleeve over Knee
  12. Shot of Supplements
  13. Cashew Butter and Bagel
  14. I leave in my sweats, Shoes and blue hoodie
  1. 2 Hour + Before Swim

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Aero Bar Hydration

 

3 PB and J Sandwich

           


 

 

Gatorade

 

3 pedialyte

 


Emergency Supplement

Tape for primes/shotbloks

 


 

     

Rear Hydrationholder

 

3 Primes

               

Hammer Bottle

 

3 NatureValley Bars 

               


Cup Holder Nature/Food

 

Shot Bloks

Orange/Marg 

               


 

                   


 

                   

 

  1. Special Needs Bag – Bike to Swim = Check list

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Helmet

 


PB and J/Sandwich

 

Muscle Warmer

Arm Sleeves (small) 

 

Gatorade Towel

 


 

 

Shoes 

 

Carb Energy 

 


 

Arm Sleeves (large) 

 


 

     

SHades 

 

Supplement 

   

Black sleeves (leg) 

         

Green Socks 

 


 

   

Heat Warmer 

         


 

 


 

   

Vaseline Pouch/Under balls

         


 

                   


 

                   

 

  1. E:Helmet and Bike in Special needs Bag
    1. Bike Shoes Tape to the side to prevent lip from coming down
      1. My socks placed in first
      2. My calf Compressions
      3. My Arm Sleeves
    2. Helmet Strapped
    3. Shades in Special Needs bag
  2. N: Nutrition on Bike
    1. Nutrition/Hydration
      1. Place Frozen Aero Nutrition on Handle Bars
      2. Place frozen Pedialyte on Middle Nutrition
      3. Place frozen Rear Hydration Behind Saddle
    2. Nutrition/Solid Foods
      1. Place16 oz food cup along with the following
        1. 3 Nature Valley bars – Remove wrappers from Bike
        2. 3 ½ PB and J Sandwich
    3. Primes attached to Bike with tape (cut the ends off)
      1. 2 Primes Band in Between Bike
      2. 1 Prime
    4. Gels
      1. 2 Gels in Jersey + Salt Packet
      2. 1 Gel in Bike Short + Salt Packet + Emergency Pain Packet
    5. Shot Bloks
      1. Strapped to Bike
    6. Supplements in Soufflé Cup 1:
      1. Creatine
      2. Citrulline Malate
      3. Fish Oil
      4. Ribose
      5. Recovery
      6. BCAAs
      7. Beta Alanine
  3. Recommended
    1. Extra Googles
  4. Gear
  5. Y
  1. 1 Hour Before Start
    1. Checklist – Hour before swim – Morning Clothes bag

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Extra Googles

 


Prime + Gel

 

Emergency pack


 

 


Souffle Cup w/ Tri Glide

 


Prayer

 

Chip 

 

4 Gelsfor pocket

 


 


 

 


 

     

Swim Cap

 

Supplement before race

   


 

         

Booties 

 


 

   


 

         

Neoprene Cap 

 


 

   


 

         

Gloves 

                   


 

                   

 

  1. Restroom Break
  2. Body Marked
  3. 5:30 AM: 80 Minutes before Race Start – Go to changing area
    1. Wetsuit is on
      1. Booties – scrapped this
      2. Green Neoprene Cap
      3. Tri Glide In souffle Cup applied
      4. Wet Suit is On
      5. I will throw my morning clothes into that bag along with my car keys. I will also put my recovery shaker bottle in this bag. Since I will be receiving it post race.
  4. 630 AM: 20 Minutes Before Start
    1. Prime Gel + Caffeine Pill
  5. 2 gels stuffed underneath my sleeves
  6. 6:40 AM: 10 Minutes Before Start
  7. 6:50 AM: Start
    1. Set Chrono Timer for Length
  1. Race Day
    1. Start Swim at 6:40 as soon as a I start I will start my chrono watch.
    2. Race Plan: I will start with the earlier pacers. Starting with them will allow me to get into a faster speed and it will allow me to cruise beneath their feet. They will leave me which is fine because I will rely on the swimmers behind me to give me reference as a I swim. As long as I can see people at all times this will calm me. I will also try to draft behind them to get any advantage I can. I will end up with my group 20 minutes or so into the race at which point I will stay with them for as long as possible. I will swim freestyle for as long as I can getting into a rhythm and only using breast stroke to get my bearings for the first half. It is important that I maintain freestyle during the first portion of the 2.4 mile swim because I need to maintain speed. When I make a left turn at the buoy I will check my time. This will give me reference as to what my speed and expected time is. I will aslo make a check halfway through the first. At which point I may be able to calm down into my stroke. When I exit it will be important for me to run and get back into the water as fast as possible. This is where I can gain a bit of speed. I will restart my chrono to see how fast I can get to the 2nd buoy at which point I will be able to swim and continue back home.
      1. My expected Finish time: 2:17 Minutes
        1. 1st Split – 1 Hour
          1. 1st Buoy – 20 minutes – 20 minutes – 20
          2. Halfway – 25 Minutes – 5 minutes – 25
          3. 2nd Buoy – 30 Minutes – 5 minutes – 30
          4. Turn Around – 1 Hour – 30 minutes – 60
          5. 1 hour – as I Exit the water I take in 2 Accel Gels hidden in my sleeves
        2. 2nd Split
          1. 1st Buoy – 30 minutes – 30 minutes – 1:30
          2. Halfway – 35 minutes – 5 minutes – 1:35
          3. 2nd buoy – 40 minutes – 5 minutes – 1:40
          4. Finish – 1 Hour 17 – 37 Minutes – 1:17
          5. 1 Hour: 17 Minutes
            1. – ½ Way in the water I take in 2 Accel Gels
    3. Exit Swim at 9:07 or 8:57 depending on swim start
    4. Enter Transition at 9:09 – 8:59
      1. 4 Minute Transition
        1. Rip String Down
      2. Go to Special Needs bag 1
        1. PB and J Stuff in Your Mouth
        2. Two Sleeves on – Do you facing out/ Live on the other
        3. Compression Lower Gear
        4. Socks on
        5. Hand Warmers Go in to shirt
        6. V and Heat Warmer Around Knee, Low back and Neck
        7. Vaseline Gel for blisters (ankles)/(groin)rash
        8. All products are wrapped for the next day
      3. Shoes on
      4. Helmet On
      5. Emergency Souffle Cup #2 to the Mouth:
        1. Beta Alanine
        2. Creatine
        3. BCAAs
        4. Ribose
        5. Recovery
        6. Probiotics
        7. Advil
      6. Run With Bike while taking in Energy Drink
    5. Exit Transition at 9:13
      1. Ride Plan: Be easy on the bike. Calm down you have just finished the swim. You are excited. Remember to ride easy. Don’t gun it out. Let your body come back to it’s senses. Try to maintain above 14 MPH for the first. Sit down on the first hill get your pace back. Feel how everything Is line up around you.
        1. Make sure your clock is set for every 15 minutes to hydrate – Enjoy the crowd and enjoy the ride. If you haven’t already take your first bite of PB and J. Enjoy the day. Be sure to use the 30/30 policy when climbing. Once you settle down in to gears focus on maintain above 60 RPMS at your natural gear. Keep your head up and understand the time you have if you follow the following.
      2. Pace
        1. 8 Hours 47 Minutes to complete Bike Race
        2. If I maintain 14.9 Miles during the race I will have ( 7 Hours 30 minute time on Bike) I will have 1 hour 17 Minutes to Spare
        3. Expected arrival time is: 4:43
        4. Goal is to maintain15.9 MPH which gets me in at 7 hours meaning I will get In at 4:13.
      3. Nutrition 1st Hour – 16 Miles Covered: Every 15 Minutes I will Consume
        1. 0 Minute – 3-4 Pedialyte Sip + Another PB and J
        2. 15 Minute – 3-4 Pedialyte Sip + Gel
        3. 30 Minute – 3-4 Pedialyte Sip + Granola Bar
        4. 45 Minute – 3-4 Pedialyte Sip + Prime
          1. I expect a Bowel Movement at this point: 10 AM ( (5 Minutes off pace)
      4. Nutrition 2nd Hour – 32 Miles Covered: Every 15 Minutes I will Consume
        1. 0 Minute – Pedialyte Sip + Another PB and J
        2. 15 Minute – Pedialyte Sip + Gel
        3. 30 Minute – Pedialyte Sip + Granola Bar
        4. 45 Minute – Pedialyte Sip + Prime
      5. Nutrition 3rd Hour – 48 Miles Covered: Every 15 Minutes I Will Consume
        1. 0 Minute – Pedialyte Sip + Another PB and J
        2. 15 Minute – Pedialyte Sip + Gel
        3. 30 Minute – Pedialyte Sip + Granola Bar
        4. 45 Minute – Pedialyte Sip + Prime
      6. Nutrition 4th Hour – 64 Miles Covered: Every 15 Minutes I Will Consume
        1. 0 Minute – Gatorade Sip + Another PB and J
        2. 15 Minute – Gatorade Sip + Gel
        3. 30 Minute – Gatorade Sip + Granola Bar
        4. 45 Minute – Gatorade Sip + Prime
    6. Enter Aid Area to Grab Special needs Bag at 1:30 PM
      1. Use Rest Room (if it is open) – 5 Minutes
      2. Checklist

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Thermos frozen gatorade

 


3 PB and J Sandwich

       

Tape 

 

Personal Notes from Sandy/Larissa 

 

Gatoradebottle

 

4 Gatorades

 

Emergency Aleeve and Tums 

Tape for primes/shotbloks

 


New Socks

     

Hammer bottle

 

3 Primes

 

Emergency Kit (Co2/tube/Wheel) 

Foil Paper

         

Cup Holder Nature/Food

 

3 NatureValley Bars 

 

Chafe Bar

Extra underwear

         

Extra Bib

 

Shot Bloks

Orange/Marg 

 

Back plaster & Blister Pad 

           


 

 

Supplement

 

Vaseline Gel Pad 

           


 

 

3 Gels/3Salts 

 

Tylenol 

           

 

  1. Grab Special needs Bag
    1. Equipment
    2. Nutrition
      1. Nutrition
        1. 16 oz Cup filled w/ 3 PB & J – Place in the Back of the Bike
        2. Place Frozen Gatorade in the back of the Bike
        3. Place Frozen Gatorade toward the front of the Bike
        4. Pedialyte at the Center of the bike just incase
        5. Gels stuff in back of my shirt and short pants
          1. Gels Back of Shirt and in shirt
          2. Primes in Shorts
          3. Salts back pocket
      2. Down Supplement Souffle Cup that contains the following w/ Energy Drink
        1. Beta Alanine
        2. BCAAs
        3. Creatine
        4. Advil
        5. Recovery
        6. Probiotics
        7. Electrolytes
        8. Colustrum
    3. Emergency
      1. Bike
        1. Co2 Cartridge
        2. Inner Bike Tube
        3. Extra Bike Tire Changer Handle
      2. Body
        1. Back Heat
        2. Chafing Blister bar
        3. Tylenol
        4. Salt
    4. Recommended
      1. New Socks
    5. Gear
      1. Bike Bib Incase it fell off
    6. Your Personals
      1. Notes
  1. Exit First Aid Area at 1:40 PM
    1. Nutrition 5th Hour – 80 Miles Covered: Every 15 Minutes I Will Consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
    2. Nutrition 6th Hour – 96 Miles Covered: Every 15 Minutes I Will consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
    3. Nutrition 7th Hour – 112 Miles Covered: Every 15 Minutes I Will consume
      1. 0 Minute – Gatorade Sip + Gel
      2. 15 Minute – Gatorade Sip + Prime
      3. 30 Minute – Pedialyte Sip + Gel
      4. 45 Minute – Pedialyte Sip + Prime
  2. Enter Transition at 4:45
    1. Bike to Run Checklist – Run Gear Bag

E. 

 

N. 

 

E 

R. 

 

G. 

 

y. 

 

Running Shoes

 


 

       


 

 

Personal Notes from Friends

 

Hat

     

Emergency Aleeve and Tums 

Large Sleeves

 


 

     

Running Belt

 

3 Primes

   

Small Sleeves

         

Extra Bib Number

 

Carb Energy

 

& Blister Pad 


 

         
   

Shot Bloks

Orange/Marg 

 

Back plaster 


 

         


 

 

Supplement

 

Vaseline Gel Pad 

           


 

 

3 Gels/3Salts 

 

Tylenol 

           

 

  1. 4 minute Transition
    1. Grab
      1. Equipment
        1. GPS Watch – Start it (remember to search for run first)
        2. Running Shoes
        3. Hat
      2. Nutrition
        1. Immediate Nutrition
          1. Thermos containing
            1. Frozen Pineapples
            2. Carb Energy
        2. Running Hydration
          1. 4 Gels
          2. 4 Primes
          3. 2 Motrin
        3. Supplement
          1. Souffle Cup
            1. BCAAs
            2. Beta Alanine
            3. Ribose
            4. Colustrum
            5. Probiotics
            6. Electrolytes
            7. Creatine
      3. Emergency Kit
        1. Vaseline on Foot Pads for Rash
        2. Sleeves
        3. Salt Tablets
        4. Advil
        5. Change of Underwear
      4. Recommended
      5. Your Personal
        1. Picture
        2. Notes
  1. Exit Transition at 4:49PM
    1. Pace
      1. 10 Minute Mile Pace – gets me in at 4 Hours 22 Minutes
      2. I will arrive at 9:11 PM – Total Time: 14 hours: 1 Minute
    2. Mile 1 – Mile 6: 1 Gel + Prime (1/2 Cup)
    3. Mile 6 – Mike 12: 1 Gel +Prime (1/2 Cup)
    4. Mile 12 – Mile 18 : 1 Gel + Prime (1/2 Cup) + Caffiene Pill + Advil
  2. Special Needs bag for run – Part 2

E. 

 

N. 

 

E 

R. 

 

G. 

 

y.

 

Sweatshirt

 


3 PB and J Sandwich

       


 

 

Personal Notes fromMore Friends

 

Wool Hat

     

Emergency Aleeve and Tums 

Large Sleeves

 


 

     

Gloves

 

3 Primes

   

Small Sleeves

         

Long Sleeve pants

 

Carb Energy

 

& Blister Pad 


 

         
   

Shot Bloks

Orange/Marg

 


 


 

         


 

 

Gels

 


 

           


 

 

1 Salt Packet

 


 

           

 

  1. Mile 18 – Mile 24: 1 Gel + Prime (1/2 Cup)
  2. Mile 24 – 26: Finish Strong to the finish.
  1. Journal Log
    1. Monday
      1. 1st day of race week and im feeling pretty nervous. I have several issues going on
        1. Lateral knee pain is crazy
        2. Got in a good cold tub treatment which is definetly helping with inflammation and also getting acclimated to cold water. I get in the water with just tights and towel at
        3. Finally saw Dr. Zelasko – Big help found that the source of my issue was my sciatic nerve and external rotators as well as my dorsi flexion as the knee.
          1. I used to view injury as an absolute bane. I feared for it but my views toward injuries are not as ignorant. Yes injuries are bad. But they also serve as information to areas that are weak or things that we don’t pay attention to. They can also remind us the importance of available resources.
        4. Diet for the first few days has been relatively light. ( very light) I’d like to get down to about 153 on Wednesday before I begin my carb load. This should get me to a wait of 163 lbs by Sunday morning as I load up on water and carbs. I do not want to be at 170lbs entering this race. I believe any unnecessary weight will be a hindrance to performance and increase my potential for further injury.
        5. Reviewed/Planned my Nutritionals
          1. Regular x 3 day (Taken w/ Lemon water and Peanut Butter)
            1. Recovery
              1. Soufflé (8)
                1. 2 – Recovery
                2. 1 – Vitamin C/Ginko Afternoon/ZMA Evening
                3. 1 – BCAA
                4. 1 – Glucosamine Chondroitin
                5. 2 Antioxidants
                6. 2 Minerals
              2. Powder Cup
                1. 1 – Scoop Collagen Protein – Powder Mix
            2. Aid
              1. Soufflé (1)
                1. 1 -Probiotic
                2. Colustrum
                3. 1 – Aleeve ( only as needed)
            3. Condition
              1. Soufflé Cup (7)
                1. 1 – Multivitamin
                2. 1 – Vitamin D (am only)
                3. 3 – Fish Oil
                4. 1- CLA
                5. 1 HMB
                6. 3 cognitive (am only)
                7. Coq10/ginko gikolba/saw palmetto
            4. Endurance/Energy/Performance
              1. Souffle Cup (2)
                1. 1 – Beta Alanine
                2. 1 – Electrolytes ( 2 for loading)
                3. 1 ZMA
                4. 1 B-12
              2. Powder Cup –( 4)
                1. 1 tsp – Creatine
                2. 1 – Ribose
                3. 1 – scooop OKG
                4. Citulline Malate
          2. PAR. Only you can P.R. These supplements will help you to stay on PAR
            1. Performance
              1. Souflle Cup
                1. Beta Alanine
                2. Electrolytes
                3. 2Minerals
              2. Snack to go
                1. Ribose
                2. Creatine
                3. OKG
                4. Citrulline Malate
            2. Aid
              1. Probiotic
              2. Colustrum
              3. Aleeve
              4. Tums
            3. Recovery
              1. Recovery
    2. Tuesday
      1. Nutrition
        1. Almost done with nutrition. Supplments taken care of
        2. Mostly on nut butters and protein today. around 6 PM felt hunger pangs. Wanted to eat quite a bit.
      2. Bike
        1. I should be breaking down the bike but I’m running in to a few issues. With my cadence meter that I want to solve.
      3. Schedule
        1. I noticed that my bowel movements have been
          1. 7:00AM
          2. 10:00AM
        2. I noticed that I get sleepy around 12-3 PM
    3. Wednesday
      1. Bowel Movement around 10:40 AM
      2. Wednesday was an incredibly busy day. I had the following
        1. Cold Tub Treatment/Rolling Session
        2. Finish Packing
        3. Lifting Session
          1. Quick lifting session to simply move around. I don’t want to do any high volume activity but I want to sweat and keep my muscles feeling fresh. I kept the reps very low and intensity at moderate. I thought about doing some quick intervcals. But there wasn’t enough time.
        4. ART appointment
          1. It was my last session with Zelasko. Apparently there will be some ART specialists up there who will help with tissue quality. Apparently the cause of my lateral knee pain and potential IT band issues is from sciatic entrapment of the external rotators on the left side.
            1. As expensive as the sessions were. I hate to say it’s a good investment. I was a bit weary on spending the cash for something that I should be familiar with and that I thought I could treat myself with simple rolling and stretching. I was enlightened when he went through his protocol bilaterally. There was noticeable tightness in the external rotators. For someone involved in movement this is especially important to me.
        5. Haircut
          1. That idea lasted 15 minutes. I realized by 4:30 PM there was no shot of me getting a haircut. Even if I want a line up which takes 5 minutes.
        6. Flight leaves at 6:50
          1. I decided to skip out on the rolling session
        7. The Expenses
          1. This trip is adding up quickly. That’s the first thing I noticed. I want to make sure I’m pretty smart with how much im spending so far it’s getting out of control.
        8. Minneapolis Airport
        9. Immediate impressions
        10. Rental Car
      3. Thursday
        1. Woke up with a slight headache and disconcerting
        2. First objective – assess financial damage/plan/make necessary changes
        3. Charge all equipment – good chance I might be sleeping in the car if I can justify it.
        4. Get to Coeur dalene – Find out as much info about the following
          1. Can I leave my bike there instead of carrying it from location to location
        5. Find a grocery eat carbs
        6. Get a workout in.
        7. So I arrived to Ironman Village.
          1. I would definetly recommend getting there 4 days prior to. It’s just a good idea to see the town and get all the nuances familiar with so that you can focus on your race days before. In addition, people are likely to be pretty cool with sample and free gear. There also more likely to be helpful on the first day
            1. Cool upsides
              1. I was able to keep my Bike at Bike Transport for free for the next few days ( although they didn’t have me fill out any paperwork which kind of worries me if anything gets lost or stolen).
              2. I received a 40% off for being a Bills Fan. Rock your football team when you hit these locations. Everyone is probably going to be rocking past triathlon gear which is cool but I think you can strike up greater levels of conversations with other gear.
              3. The scenery/Enviroment/Air is amazing. I can’t stop staring out into Coeur dalene. She is beautiful and the pictures I’ve taken unfortunately wont do her justice.
              4. Got some treatment from the ART guy at the tent. Those guys are amazing at their craft and provide such useful insight. This injury has actually been a bit of a blessing (although we have yet to see how I feel about this blessing come Sunday) as it has given me an even greater appreciation for movement and other movement specialists. We talk about the Joint by Joint approach quite frequently but after awhile you begin fixated on just improving stability while taking mobility for granted. I was rewarded with some insight into the powerful effects of the a restricted mobility at the ankles and hips. Quick couple of things that I’ve learned about myself… a lot of issues going bilaterally ( different from each other) from restricted motion at the ankles to entrapment of the sciatic nerve to, TFL ITBand Issues at the left side. It’s pretty crazy. That overhead squat can tell a lot.
              5. Temperature of the water is record highs. That’s right Polar Vortex and the ridiculous winter weather we had this year. Apparently the water was 65 today! I will still be wearing booties and a cap but I think I can deal with that type of water.
              6. Im not sure if it’s the fact that I’ve been pretty hungry these past few days but I just had a mean dinner that consisted of nothing but Euro grain bread, Strawberries, lemon water, Green tea, Chicken Slices and Garlic and Onion hummus. Best believe I followed the Stay lean principles when selecting these treats.
                1. Whole grain bread – Slow digesting protein for activity coming up
                2. Chicken Slices – Lean protein + sodium for a little loading for this weekend
                3. Strawberries & Lemon – Vitamin C – Enough Said.
                4. Flaxseed, Pumpkin seed, Hummus ( contains canola Oil)
                5. Green tea – quick pick me up. I have to give it to you starbucks you do make a pretty damn tasty green tea.
              7. I have to say I do appreciate having a starbucks in every location. It just ensures that you can get free internet in a comfortable environment with some relaxing movement in a pretty modern setting. Sometimes you just need a quick refresh.. Starbucks does it for you. Plus they’re offering the employees free tuition these days. Nice work. Kudos.
              8. Im going to keep my dietary plan the same but it seems they have pretty good nutrition offered all along the race.

 

  1. The downside
    1. I have realized that I have spent and incredible amount of money leading to this point which has caused me to go into dan Frugal Mode. Causing me to do something really stupid ( change up plans). I decided check out of my hotel in hopes of finding a cheaper one…. Only to realize I had one of the best (if not the best rate going). So I’m going to go back in a few hours with my tail between my legs and see if I can get my deal back.
    2. There is no Wegmans here… Here’s another reason to appreciate Buffalo. Wegmans! There is NO PLACE LIKE WEGMANS!! NONE!! Seriously what we have in Western New York is absolute treasure in the form of a grocery store. I had to bring my food purchased at safeway to Starbucks to be reminded of what it would be like to be in a wegmans. And it still was a failure.
    3. Lateral Knee is still acting up. I’m hoping it doesn’t crush me come Wednesday. But as the lady says. Mind over matter. What you don’t mind doesn’t matter. So I wont mind it… too much…
    4. The Swim has to be done in 2: 20 Minutes.. WTF… this makes me nervous but I’m up for it. I guess what makes me nervous is that I had it in my mind that it was 2 hours and 20 minutes after the last age group. I’m still nervous though. Don’t mind it. Alright time to go.
  1. Friday
    1. Got up Early to watch the sunset
      1. Today I planned to simulate getting up early for the race. I realize from the hotel I plan on staying tonight ( hotel Mirabeau) it is a 20 minute drive. So leaving at 3:30 will get me there at 3:50.
      2. The sun was supposed to rise at 4:51 but instead I was met with showers. Despite this turn of events I did manage to gets some pretty awesome pictures
    2. Drove the run Course again and I noticed that it is a pretty hilly course. After swimming 2.4 miles, bike riding for 112 this is not a course that I want to have to deal with let alone by itself. But as my friend Chris Clark has always said what goes up must come down especially for 2 loops.
    3. Grab some breakfast this time from a place called Albertsons ( doesn’t come close to Wegmans) and grab some breakfast foods. Was met by a cashier who told me that the locals enjoy going down to a lake called Fanfan. Coeur d’Alene apparently is for the tourists. He also told me that Yellowstone releases the grizzly bear into these parts of Idaho. Apparently they release the worst parts in this area. I’m not sure if he was trying to frighten me. But I’m pretty much naïve to those things. So it had little effect. He was a cool dude though. Strange but friendly. Oh yea I picked up some bananas, strawberries, Multigrain Bread, water, lemon , grilled Chicken breast and
    4. Hijacked Starbucks again and helped hijack the town
      1. You get the Impression that it’s just you running this ironman. You become so focused on yourself you often forget that there are great deal of people competing this race ( 2100 athletes at couer dalene) and for a town of 44,000 that’s a significant presence. As I sat down and edited videos while munching on my Albertsons purchase I was reminded with every walkin and resulting casual exchange over a purchase that I was one of many people who have hijacked this town for the purpose of accomplishing a goal.
    5. I have an awesome Girlfriend.
      1. I hate to be that guys that post up how awesome his girlfriend is. I generally cringe at those posts. But this ladyfriend of mine is pretty damn thoughtful. She laid out some messages for me for each day. And they have been so effective. Today’s main message was patience. And there were some thoughtful quotes written on that card. In particular, that one should enjoy the process as much as the goal. Thank you.
    6. Got another swim in after Breakfast –
      1. This swim was not fun. The water was choppy and as I swam I tried my best to keep those negative thoughts deep down while I tried my best to stay up top. I did make some adjustments as a result of the swim.
        1. No booties ( I immediately dislike them) while I enjoyed the fact that I could easily walk I did not enjoy the feeling on my feet. They seem to weigh my feet down and filled with water almost acting as an anchor.
          1. So im glad to have practice this before hand
        2. I practiced with my 2nd pair goggles. My plan c goggles were all a mess. They fogged up filled with water and completely sent me in panic mode. I removed them from the collection and now I I’m just sticking with my one and two. I did enjoy this because it allowed me to realize what my plan would be in case my goggles should fall off or there should be any issues. Keep swimming is the ultimate thought process.
      2. After the swim I drove back to Spokane to check out of the motel and into the hotel at Mirabeau Park.
        1. Nice hotel space. Def does the job I feel comfortable and there’s a great deal of open space which I like.
        2. Chilled out for a bit and watched this weird woody allen film before heading down to test ride my Bike.
      3. Bike test ride
        1. Ever since I put my bike together I’ve felt off about the alignment of the front wheel. It just feels off. Doesn’t feel centered. I had a bike tech look at it and his words were “hey man it’s pretty close”. I’m going to check it out tomorrow again before heading out.
      4. Banana
        1. I confirmed today that banana’s do not sit well with me. I had two banana’s this morning as a way to get in some carbohydrates and needed minerals but soon after I began to have some indigestion issues ( very minor). Slightly below heartburn. In the past few competitions I’ve always avoided banana’s more because of the dense calories but I realize that perhaps unconsciously I realize that it does cause a bit of discomfort. I’m in a point now where I’m so focused on my body that I noticed these things more readily. I’m glad I decided to try it today rather than tomorrow.
      5. Each athlete receives a free voucher for the weekend for the ironman. While it seems like a great free meal. You get concerned that this free meal may soon cause indigestion
  2. Saturday
    1. Rolling out
      1. This experience has given me a another perspective to stretching and myofascial release. Quick things to note
        1. Focus at the Hips and Ankles to calm everything down
        2. Overhead squat and touch your toes to assess for change
        3. Perform stretches bilaterally one after the other to assess directly for any differences.

 

  1. Lessons learned from the Ironman
    1. Varying training stress is an effective way to engage in high exercise volume while limiting injury.
    2. How to Handle Overtraining
      1. I wish I had done a better job of looking at my heart rate in the AM. I think this would of given me a good perspective on whether I should rest or push through. With the restricted calories and the high amounts of exercise volume it was often difficult to determine what days I should back off. I honestly couldn’t tell you what days were meant to be taken off or push through. The days I took off were the days where I physically could not push through.
    3. Be sure to see a soft tissue specialist during your training. Don’t wait till the week prior to competition.
  2. Things for me to do when I get back
    1. Sell Mountain bije

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