I finally had the breakthrough in Ironman training that I have been yearning for during this Ironman specific training cycle.
Yesterday I did a 5 hour bike plus a 1.5 hour brick run. Still small in comparison to the full Ironman, but 4 weeks out a decent length workout! Everything went well, mostly because I paced myself good enough (I could have gone a tad slower on the bike) on the bike which led to a very good run on some hills. I owe the above to also smart nutrition.
Nutrition, I have learned, can be fudged from the 70.3 distance and shorter. Now, I wouldn't play around too much during a 70.3, but at least you can recover from one by shoving copious amounts of salt and vinegar chips + pretzels + powerbar chocolate sticks + an espresso Gu + coke + gatorade + water all down your gullet @ once. (This works by the way!!!)
But nutrition for the 140.6 distance, I have learned, CANNOT be fudged! (Mmmmmmm, maybe fudge in bike special needs? Fudge doesn't melt, right?!?)
And I struggled with this last season for Lake Placid, and I was struggling with it this season for Mont Tremblant: I COULD NOT FIND A CONSISTENT EATING PLAN + FOOD THAT MY STOMACH WANTED AND WORKED AND I COULD GET DOWN EASILY
I think I solved that yesterday:
30 mins: Gu
60 mins: Kona Mocha + Vanilla EFS Liquid Shot
90 mins: UNCRUSTABLE!!!
2 hours: Kona Mocha + Vanilla EFS Liquid Shot
2.5 hours: Gu
3 hours (or special needs bag): Generic Chocolate Ensure
3.5 hours: Gu
4 hours: Kona Mocha + Vanilla EFS Liquid Shot
4.5 hours: UNCRUSTABLE!!!
5 hours: Kona Mocha + Vanilla EFS Liquid Shot
5.5 hours: Gu
6 hours: I BETTER BE FUCKING DONE!!!!
See what I did there? NO MORE SNICKERS BARS!!! They work if you buy one at a convenience store and eat it on the spot. Unfortunately that doesn't exist during a race! Freezing works, but even in cool temps, if will still thaw out in 30 mins, and pressed up against your body (even with a jersey in between) it will melt into a disgusting gooey mess within that 30 mins. And not to mention it will sitting in your T1 bag for however long before the race even starts + the amount of time you are swimming. Sorry Snickers, but you are out!!!
But I found a REALLY good and SMART replacement! Smucker's Uncrustables! They are frozen, but even when totally thawed out and baking in the sun, they don't get messy. Aaaaahhhhhh. And! Who doesn't love a PB&J?!
So no hunger spells. No dizzy spells. The temps got up into the 80's, and the EFS was giving me plenty of electrolytes. The Uncrustables @ 210 calories were enough to settle my stomach. It.just.worked! And! I knocked the number of Gu's down to 4. BAM!
I always do this, but my bike wound up being 99.62 miles. Gah! I don't have a distance display on my Garmin (because I would drive myself insane looking at it), but don't worry! I hopped back onto the bike after my run and got that last .38 miles in ;)
Side note: I was riding past a Jehovah's Witness, uh, Church? at one point, and this woman in her car came out of the parking lot and I was worried she might crash into me. Hypothetically speaking, if she had, and had she helped me, do you think she still would have tried to recruit me?
As for the run, I FORCED myself to take the first 3 miles EASY! Then I started getting excited about everything in life, and by mile 6 my split was an 8:06. Whoops! Gotta reign that back in if I wanted to stay smooth for the entire run.
My run course was run UP!, then run down, then flats, then run back UP!, the back down. The last major up UP! totally kicked my ass, dropping my final mile split to a 9:30. OUCH! But I ran in Rockefeller State Park. OMG! It was sooooooo beautiful there today. Had Monet been painting there then, he prolly would have had to call his doctor after 4 hours. Heeeeeeeeeeeeeeeeeeeee ;)
Fortunately Mont Tremblant is NOT as hilly as what I did. The first 2 miles of the course are uphill, but at an annoying pitch that isn't too steep, but steep enough that it is annoying. Did you get that? ANNOYING!!!
I think I have one more 5 hour ride, and then taper starts!
This Ironman training cycle, compared to last season, feels REALLY short! But! My long rides have been showing a HUGE improvement over last season, so my coach and I are doing something right!!