Am I ready for my Ironman in 12 days?

Am I ready for my Ironman in 12 days?

Post by Harold Buc » Thu, 28 Aug 2003 14:34:03


So, I've been working up to doing an Ironman for about 3 years, and the
big day is September 7 at Ironman Wisconsin. My wife's department got
eliminated this summer, and we ended up moving to another state. Bottom
line: I didn't get to do anywhere near as much training as I'd hoped to.

I have, however, been good about getting in my long runs and bikes, even
though a lot of weeks ended up being just 1 or 2 bike workouts and 2 or
3 runs. On the plus side, I have gotten in (dates aprox):

6/7 100 mile ride
6/29  Half-Ironman (finished in about 6:50)
7/6  103-mile ride (with a very hilly 35-mile stretch)
7/12  3 hour run (about 16.5 miles)
7/22  106-mile ride (with a very hilly 55-mile stretch)
8/8     3:20 run (about 17.5 miles)
8/10     3-mile ocean swim
8/11    90-mile ride (completely flat on a rented bike with no aerobars
in strong wind; I was going to go farther but it just really sucked)

My nutrition seems to be my strong point: I can take in a TON of
gatorade and gels on the bike and while running, and I can eat a Clif
bar or two on the bike as well. I've also practiced with electrolyte
capsules (I can't tell if they make a difference, but they sure don't
hurt).

I heard the IM Wisconsin course was really hilly, so I tackled the
toughest hills in the Twin Cities area, and I'm told that they're
tougher than what I'll see in Madison.

I'm kind of slow, and I'm just looking to finish under the cutoff. I'm
figuring that it will take me about 1:15 for the swim, 8 hours for the
bike, and 6 hours or so for the marathon (with about 15 minutes total
for T1 and T2), but I have no idea what it's going to be like on the
Marathon so I can't tell how realistic that 6 hour thought is. I'm
planning to walk all the water stops on the run, and I'll walk more if I
need to.

My taper has been pretty sharp, since moving really sucks. I did get a
60-mile ride and a 9-mile run in this weekend, but there have been a lot
of

I'm sincerely hoping that my low training volume is going to prove to be
a good thing, since I'm sure I'm not overtrained and I'll be making it
to the starting line without any injuries. I'm also encouraged by the
fact that 95% of the people finished last year's race.

So, how does it sound?

--Harold Buck

"I used to rock and roll all night,
 and party every day.
 Then it was every other day. . . ."
      -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by Old Tim » Thu, 28 Aug 2003 21:39:18

Harold, you are ready. The good thing is that you needn't worry about
it, all of the worrying in the world won't make you more ready (nor
will more training at this point).

You can do it. Many people do IM not ever riding 100 milers. You'll be
fine. You didn't ask, but my only advice would be to take it really
easy on the bike, and to eat more often than you do during training.
You'll burn off a ton of calories in the water, more than most do
during a Masters' workout - don't want to keep that deficit going all
day. Marathons are no fun when you're recovering from a bonk or your
legs are trashed from riding 112 miles.

I questioned my training 24 x 7 for the weeks before Ironmans! In each
case, my training was fine. So is yours.

Enjoy! Good luck!

 
 
 

Am I ready for my Ironman in 12 days?

Post by Too » Thu, 28 Aug 2003 21:42:24

Harold,

I have absolutely no idea how to finish an ironman. I am a newbee.
Just wanted to wish you all the best, man. First IM. I hope I'll be
there one day. (you say 3 years... hmmmm. I can live with that), in
the mean time: have fun and a good race.

Toon

Quote:

> So, I've been working up to doing an Ironman for about 3 years, and the
> big day is September 7 at Ironman Wisconsin. My wife's department got
> eliminated this summer, and we ended up moving to another state. Bottom
> line: I didn't get to do anywhere near as much training as I'd hoped to.

> I have, however, been good about getting in my long runs and bikes, even
> though a lot of weeks ended up being just 1 or 2 bike workouts and 2 or
> 3 runs. On the plus side, I have gotten in (dates aprox):

> 6/7 100 mile ride
> 6/29  Half-Ironman (finished in about 6:50)
> 7/6  103-mile ride (with a very hilly 35-mile stretch)
> 7/12  3 hour run (about 16.5 miles)
> 7/22  106-mile ride (with a very hilly 55-mile stretch)
> 8/8     3:20 run (about 17.5 miles)
> 8/10     3-mile ocean swim
> 8/11    90-mile ride (completely flat on a rented bike with no aerobars
> in strong wind; I was going to go farther but it just really sucked)

> My nutrition seems to be my strong point: I can take in a TON of
> gatorade and gels on the bike and while running, and I can eat a Clif
> bar or two on the bike as well. I've also practiced with electrolyte
> capsules (I can't tell if they make a difference, but they sure don't
> hurt).

> I heard the IM Wisconsin course was really hilly, so I tackled the
> toughest hills in the Twin Cities area, and I'm told that they're
> tougher than what I'll see in Madison.

> I'm kind of slow, and I'm just looking to finish under the cutoff. I'm
> figuring that it will take me about 1:15 for the swim, 8 hours for the
> bike, and 6 hours or so for the marathon (with about 15 minutes total
> for T1 and T2), but I have no idea what it's going to be like on the
> Marathon so I can't tell how realistic that 6 hour thought is. I'm
> planning to walk all the water stops on the run, and I'll walk more if I
> need to.

> My taper has been pretty sharp, since moving really sucks. I did get a
> 60-mile ride and a 9-mile run in this weekend, but there have been a lot
> of

> I'm sincerely hoping that my low training volume is going to prove to be
> a good thing, since I'm sure I'm not overtrained and I'll be making it
> to the starting line without any injuries. I'm also encouraged by the
> fact that 95% of the people finished last year's race.

> So, how does it sound?

> --Harold Buck

> "I used to rock and roll all night,
>  and party every day.
>  Then it was every other day. . . ."
>       -Homer J. Simpson


 
 
 

Am I ready for my Ironman in 12 days?

Post by Mike Tennen » Thu, 28 Aug 2003 23:56:37

Quote:

>So, how does it sound?

>--Harold Buck

Harold,

It looks good for a solid BOP finish. Those are workouts that indicate
a fitness level sufficient to do it.

Just stay within yourself, don't panic if (when) something doesn't go
quite according to plan, and figure out a strategy to handle the
problem so that you finish.

The best advice I can give you is regarding T2 and it's very simple.
When you get into that tent, don't think about anything except the
mechanics of changing clothes. Don't think about how tired you are,
don't think about how bad you feel, or anything like that. Simply
concentrate on changing clothes and then GET THE H*LL OUT OF THERE.

There's nothing in that tent that's going to help you feel better or
stronger. If you're really in bad shape, sitting there isn't going to
help. You may even convince yourself to quit. Better to die out on the
run course than to slink away.  Give yourself the chance to succeed,
no matter how slim you might think the chances are at that point.

Start walking if you can't run. Jog a little when you can, but get
going! No matter how bad you feel, you CAN recover on the run leg. You
may have to walk the first 5 or 6 miles, drinking and eating, waiting
for your body to catch back up. But it can be done.

I speak from experience. I've done it a couple of times. In fact, one
of my best run legs came after I almost quit, but kept going until I
felt better.

Just hang in there and keep going.

Finish.

Mike Tennent
"IronPenguin"

 
 
 

Am I ready for my Ironman in 12 days?

Post by Stefan Pavli » Fri, 29 Aug 2003 00:16:37

I think your ready, but I've never done anything that far.  I will say that
my trainign for a 1/2IM race i did (my first at that distance and second
ever tri) was way less than what you've got behind you.  Right now, I'm
plannning on being a spectator at IM-Wisc and hoping to be inspired enough
to register for next years event.  Go get em, buddy!  I'll be cheering you
on.


Quote:
> So, I've been working up to doing an Ironman for about 3 years, and the
> big day is September 7 at Ironman Wisconsin. My wife's department got
> eliminated this summer, and we ended up moving to another state. Bottom
> line: I didn't get to do anywhere near as much training as I'd hoped to.

> I have, however, been good about getting in my long runs and bikes, even
> though a lot of weeks ended up being just 1 or 2 bike workouts and 2 or
> 3 runs. On the plus side, I have gotten in (dates aprox):

> 6/7 100 mile ride
> 6/29  Half-Ironman (finished in about 6:50)
> 7/6  103-mile ride (with a very hilly 35-mile stretch)
> 7/12  3 hour run (about 16.5 miles)
> 7/22  106-mile ride (with a very hilly 55-mile stretch)
> 8/8     3:20 run (about 17.5 miles)
> 8/10     3-mile ocean swim
> 8/11    90-mile ride (completely flat on a rented bike with no aerobars
> in strong wind; I was going to go farther but it just really sucked)

> My nutrition seems to be my strong point: I can take in a TON of
> gatorade and gels on the bike and while running, and I can eat a Clif
> bar or two on the bike as well. I've also practiced with electrolyte
> capsules (I can't tell if they make a difference, but they sure don't
> hurt).

> I heard the IM Wisconsin course was really hilly, so I tackled the
> toughest hills in the Twin Cities area, and I'm told that they're
> tougher than what I'll see in Madison.

> I'm kind of slow, and I'm just looking to finish under the cutoff. I'm
> figuring that it will take me about 1:15 for the swim, 8 hours for the
> bike, and 6 hours or so for the marathon (with about 15 minutes total
> for T1 and T2), but I have no idea what it's going to be like on the
> Marathon so I can't tell how realistic that 6 hour thought is. I'm
> planning to walk all the water stops on the run, and I'll walk more if I
> need to.

> My taper has been pretty sharp, since moving really sucks. I did get a
> 60-mile ride and a 9-mile run in this weekend, but there have been a lot
> of

> I'm sincerely hoping that my low training volume is going to prove to be
> a good thing, since I'm sure I'm not overtrained and I'll be making it
> to the starting line without any injuries. I'm also encouraged by the
> fact that 95% of the people finished last year's race.

> So, how does it sound?

> --Harold Buck

> "I used to rock and roll all night,
>  and party every day.
>  Then it was every other day. . . ."
>       -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by MJuri » Fri, 29 Aug 2003 03:28:39

On Tue, 26 Aug 2003 22:34:03 -0700, Harold Buck

        I'm sure your training is fine. You'll do good.

        I'll be up there with a group from our tri club volunteering
at the Mendota turn around on the run. Not sure I'll be there when you
come thru or not, doing the earlier shift. We'll probably all hang out
after wards cheering everyone on. Maybe see ya there.

~Matt

Quote:
>So, I've been working up to doing an Ironman for about 3 years, and the
>big day is September 7 at Ironman Wisconsin. My wife's department got
>eliminated this summer, and we ended up moving to another state. Bottom
>line: I didn't get to do anywhere near as much training as I'd hoped to.

>I have, however, been good about getting in my long runs and bikes, even
>though a lot of weeks ended up being just 1 or 2 bike workouts and 2 or
>3 runs. On the plus side, I have gotten in (dates aprox):

>6/7 100 mile ride
>6/29  Half-Ironman (finished in about 6:50)
>7/6  103-mile ride (with a very hilly 35-mile stretch)
>7/12  3 hour run (about 16.5 miles)
>7/22  106-mile ride (with a very hilly 55-mile stretch)
>8/8     3:20 run (about 17.5 miles)
>8/10     3-mile ocean swim
>8/11    90-mile ride (completely flat on a rented bike with no aerobars
>in strong wind; I was going to go farther but it just really sucked)

>My nutrition seems to be my strong point: I can take in a TON of
>gatorade and gels on the bike and while running, and I can eat a Clif
>bar or two on the bike as well. I've also practiced with electrolyte
>capsules (I can't tell if they make a difference, but they sure don't
>hurt).

>I heard the IM Wisconsin course was really hilly, so I tackled the
>toughest hills in the Twin Cities area, and I'm told that they're
>tougher than what I'll see in Madison.

>I'm kind of slow, and I'm just looking to finish under the cutoff. I'm
>figuring that it will take me about 1:15 for the swim, 8 hours for the
>bike, and 6 hours or so for the marathon (with about 15 minutes total
>for T1 and T2), but I have no idea what it's going to be like on the
>Marathon so I can't tell how realistic that 6 hour thought is. I'm
>planning to walk all the water stops on the run, and I'll walk more if I
>need to.

>My taper has been pretty sharp, since moving really sucks. I did get a
>60-mile ride and a 9-mile run in this weekend, but there have been a lot
>of

>I'm sincerely hoping that my low training volume is going to prove to be
>a good thing, since I'm sure I'm not overtrained and I'll be making it
>to the starting line without any injuries. I'm also encouraged by the
>fact that 95% of the people finished last year's race.

>So, how does it sound?

>--Harold Buck

>"I used to rock and roll all night,
> and party every day.
> Then it was every other day. . . ."
>      -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by Harold Buc » Fri, 29 Aug 2003 06:28:09



Quote:

> The best advice I can give you is regarding T2 and it's very simple.
> When you get into that tent, don't think about anything except the
> mechanics of changing clothes. Don't think about how tired you are,
> don't think about how bad you feel, or anything like that. Simply
> concentrate on changing clothes and then GET THE H*LL OUT OF THERE.

> There's nothing in that tent that's going to help you feel better or
> stronger. If you're really in bad shape, sitting there isn't going to
> help. You may even convince yourself to quit. Better to die out on the
> run course than to slink away.  Give yourself the chance to succeed,
> no matter how slim you might think the chances are at that point.

> Start walking if you can't run. Jog a little when you can, but get
> going! No matter how bad you feel, you CAN recover on the run leg. You
> may have to walk the first 5 or 6 miles, drinking and eating, waiting
> for your body to catch back up. But it can be done.

> I speak from experience. I've done it a couple of times. In fact, one
> of my best run legs came after I almost quit, but kept going until I
> felt better.

> Just hang in there and keep going.

Good advice! One of the things I learned after a long ride (the really
hilly one) was that the aching in my feet and a lot of other aches were
gone 15 minutes after I finished biking. I'm also going to try really
hard to save energy on the bike--I had a new cassette put on my bike
that's geared a little lower, and I plan to use the low gears even if I
feel trong enough to use higher ones. I'm also planning on taking it
easy on the downhills.

BTW, I really enjoyed your race report on IMUSA. I'll try to post a
report of my own within a week or so after the race.

--Harold Buck

"I used to rock and roll all night,
 and party every day.
 Then it was every other day. . . ."
      -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by Davi » Fri, 29 Aug 2003 04:52:25

Harold,
      You have done more training than I did for most of my 12 IMs.  I don't
think you'll have a problem.  Remember to smile and have fun the whole way!  
Good luck and let us know how you do.

Good Luck!
      David
Never give up, Be satisfied w/ your best, Do unto others.....

 
 
 

Am I ready for my Ironman in 12 days?

Post by Troy Dra » Fri, 29 Aug 2003 05:15:24

Quote:

> >So, how does it sound?

> >--Harold Buck

Harold,
Sounds like you have done plenty to be able to finish (you might even
surprise yourself and do better than you think you will).  Although, I
wouldn't recommend even thinking about potential finishing times.  I
agree with Mike that Ironman transition tents will rob you of an
unbelievable amount of time, so keep moving.  I've been around the IM
block a few times and thought you might benefit from some of these
suggestions;

1)  Make sure you stand up on the bike often.
2)  If it's really going to be hot you may want to consider training
with and racing with salt tablets.
3)  Ice in the cap on the run is a very good thing.
4)  Based on your projected swim time I would let the main swim pack
go (just stand there for 30 seconds when the gun goes off).  You will
probably catch up anyway it's so bunched up in IM swims.
5)  Try to draft off of someone in the swim - there will be a lot of
people to choose from and it saves a lot of energy in my opinion.
6)  Consider wearing a heart rate monitor on the bike so that you
don't go anerobic on the hills.  This may save you from a bad run
experience.
7)  I would wear a bike jersey during the bike leg and stuff the
pockets full of your favorite training food.
8) Wear gobs of sunscreen.

Finally, I think it was Scott Tinley who said.."Ironman is like sex
and pizza.  Even when it's bad, it's still pretty good."

Have a great time,
Troy

 
 
 

Am I ready for my Ironman in 12 days?

Post by Mike Conw » Fri, 29 Aug 2003 15:49:24

You've gotten some good advice already, so I'll chime in with my own chant of
"yep, I agree, you're as ready as you can be"...just don't let your mind play
tricks on you and convince yourself that you need "just one more long workout"
before race day.

Sounds like your perspective going into the race is perfectly aligned with your
training...just race to finish, prepare to deal with weird s*it happening when
you least expect it, and most of all, treat race day as a treat for all the
training and sacrifice to this point.  

Going into a race like this, one almost never feels confident they've done
enough in training.  

Good luck, and looking forward to the report.

Mike C

Quote:

>So, I've been working up to doing an Ironman for about 3 years, and the
>big day is September 7 at Ironman Wisconsin. My wife's department got
>eliminated this summer, and we ended up moving to another state. Bottom
>line: I didn't get to do anywhere near as much training as I'd hoped to.

>I have, however, been good about getting in my long runs and bikes, even
>though a lot of weeks ended up being just 1 or 2 bike workouts and 2 or
>3 runs. On the plus side, I have gotten in (dates aprox):

>6/7 100 mile ride
>6/29  Half-Ironman (finished in about 6:50)
>7/6  103-mile ride (with a very hilly 35-mile stretch)
>7/12  3 hour run (about 16.5 miles)
>7/22  106-mile ride (with a very hilly 55-mile stretch)
>8/8     3:20 run (about 17.5 miles)
>8/10     3-mile ocean swim
>8/11    90-mile ride (completely flat on a rented bike with no aerobars
>in strong wind; I was going to go farther but it just really sucked)

>My nutrition seems to be my strong point: I can take in a TON of
>gatorade and gels on the bike and while running, and I can eat a Clif
>bar or two on the bike as well. I've also practiced with electrolyte
>capsules (I can't tell if they make a difference, but they sure don't
>hurt).

>I heard the IM Wisconsin course was really hilly, so I tackled the
>toughest hills in the Twin Cities area, and I'm told that they're
>tougher than what I'll see in Madison.

>I'm kind of slow, and I'm just looking to finish under the cutoff. I'm
>figuring that it will take me about 1:15 for the swim, 8 hours for the
>bike, and 6 hours or so for the marathon (with about 15 minutes total
>for T1 and T2), but I have no idea what it's going to be like on the
>Marathon so I can't tell how realistic that 6 hour thought is. I'm
>planning to walk all the water stops on the run, and I'll walk more if I
>need to.

>My taper has been pretty sharp, since moving really sucks. I did get a
>60-mile ride and a 9-mile run in this weekend, but there have been a lot
>of

>I'm sincerely hoping that my low training volume is going to prove to be
>a good thing, since I'm sure I'm not overtrained and I'll be making it
>to the starting line without any injuries. I'm also encouraged by the
>fact that 95% of the people finished last year's race.

>So, how does it sound?

>--Harold Buck

>"I used to rock and roll all night,
> and party every day.
> Then it was every other day. . . ."
>      -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by Cathy Morg » Fri, 29 Aug 2003 22:13:52


Quote:

> You've gotten some good advice already, so I'll chime in with my own chant of
> "yep, I agree, you're as ready as you can be"...just don't let your mind play
> tricks on you and convince yourself that you need "just one more long workout"
> before race day.

> Going into a race like this, one almost never feels confident they've done
> enough in training.  

Agreed!  Good luck and remember, you will feel bad at some point during
the day.  Keep going and that feeling will go away.

clm in sf

--

cathy morgan, san francisco, ca
REMOVE x x to email

 
 
 

Am I ready for my Ironman in 12 days?

Post by Harold Buc » Sat, 30 Aug 2003 05:41:04

In article


Quote:

> Agreed!  Good luck and remember, you will feel bad at some point during
> the day.  Keep going and that feeling will go away.

This is good advice, too, which I'd read elsewhere. I think it will
really help to keep that in mind!

--Harold Buck

"I used to rock and roll all night,
 and party every day.
 Then it was every other day. . . ."
      -Homer J. Simpson

 
 
 

Am I ready for my Ironman in 12 days?

Post by SBRMJ » Sat, 30 Aug 2003 10:33:09

Harold,
I will be there on the starting line with you, knowing full well that I too
will probably struggle at times but whatdya say we just gut it out?

I have ridden the bike course many times and I will tell you that I would take
it easy on that first loop and then go with what you have left on the second.
There are three climbs late in the loop that are within a few miles of each
other and invariably the second time through has not been easy but always
doable.  If you have a 25 tooth cog go with it...it'll really help late in the
ride as there is a large hill to get over as you make your way back into
Madison after the loops.

As for the run...hey, my longest run in training was 16 miles and I know I'm
carrying a tad too much 47- year old middle age weight for an IM, but I figure
"do what I can when I can" and see what happens.
Have a great race,
Mark Mannebach #1415

 
 
 

Am I ready for my Ironman in 12 days?

Post by Harold Buc » Sat, 30 Aug 2003 15:06:22


Quote:

> I will be there on the starting line with you, knowing full well that I too
> will probably struggle at times but whatdya say we just gut it out?

> I have ridden the bike course many times and I will tell you that I would take
> it easy on that first loop and then go with what you have left on the second.

I've heard this advice before and will try to take it.

Quote:
> There are three climbs late in the loop that are within a few miles of each
> other and invariably the second time through has not been easy but always
> doable.  If you have a 25 tooth cog go with it...it'll really help late in the
> ride as there is a large hill to get over as you make your way back into
> Madison after the loops.

I bought a 12-27 cassette just for this race to save my legs for the
run. I needed a new chain and cassette anyway, so I figured I'd try to
make things easy on myself.

Quote:
> As for the run...hey, my longest run in training was 16 miles and I know I'm
> carrying a tad too much 47- year old middle age weight for an IM, but I figure
> "do what I can when I can" and see what happens.

Good luck! Maybe I'll end up running with you at some point.

--Harold Buck

"I used to rock and roll all night,
 and party every day.
 Then it was every other day. . . ."
      -Homer J. Simpson