Ironman Louisville

Comment

Comment by DHall on July 23, 2009 at 10:49am

I used the concentrate and mixed with h2o in the aero bottle. The only down side is it will splash and get things sticky. i think that i will carry a couple bottles of regular mix efs and when they are gone just toss the bottles and drink gatorade and h20 from the stations with liquid shot.

Comment by Glenn Alex on July 22, 2009 at 7:47pm

Are you guys concentrating your EFS and mixing it with water along the way or are you carrying mixed bottles and replacing with the special needs bag during the race?

Comment by DHall on July 20, 2009 at 9:50am

Glen i think you are right on the money with your plan. i might add a gel here and there on the run to mix it up a bit. i also will take a pack or two of the cliff blocks (margarita flavor with 3x sodium) on the bike for some variety. i have to assume the weather will be hot on race day but here in louisville right now it is in the 70's!

Comment by AJ Perisho on July 20, 2009 at 5:17am

Just did the 1/2 half Ironman in Racine, WI yesterday. It went well, nutrition plan was executed well. Every 20-min. on the bike and ended up about every 30-min on the run.
Looking forward to Louisville.

Comment by Glenn Alex on July 19, 2009 at 2:29pm

How is the training going? Is everybody finalizing their nutrition plan? Let's compare what we are finding is working in the heat. I have been taking in 1 bottle of EFS drink per hour - Tangerine - and a hit of Liquid shot every 20 min., chased with water. On the run I have been using a fuel belt with Gatorade Endurance since that will be on the course and water. I have been taking a hit of liquid shot every 2 miles on the long runs washed down with a swallow of water. No solid food for bike or run.

Comment by DHall on June 22, 2009 at 6:59pm

I had i bottle of carbo-pro 1200. one EFS shot-flask and 3 bottles of EFS lemon-lime. I also filled up my bottles with H2O twice after the drink was gone. I would take another flask next time .

Comment by Glenn Alex on June 22, 2009 at 5:52pm

What was your nutrition/hydration for your ride on the course Saturday?

Comment by CHuff on June 22, 2009 at 3:50pm

Jumping into Louisville as well... So living and training in Florida will be a good thing as far as heat acclimation is concerned?? Heather Gollnick gave a great discripiton of the course which can be found on youtube.com. Check it out...

Comment by DHall on June 22, 2009 at 1:20pm

Its hot and humid here in louisville. I did the bike course on Saturday and it was 91 degrees with 88% humidity.

Comment by AJ Perisho on June 7, 2009 at 12:42pm

I just got one, the Powertap Pro+ I think it is. I have not figured out how to download info form it to my computer yet. It is interesting to see how you get instant watts readings from it to see what it reads. I believe with some more use it will prove valuable. I'll keep you up to date as I learn to use it more effectively.

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