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RichG
Posts:23
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| 08/21/2008 4:17 PM |
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Welcome aboard Elvis. The GFT is an awesome race to lose your IM virginity - you will never forget it.
As far as the Camelback - use it for training but you won't need it on race day. There are aid stations about every 15 miles on the bike and you can get the majority of your needs there. No point in carrying around the extra weight. I have done 6 of these crazy things and this is what I have worked out for me over the years. Note the keyword is for me.
I have an aerobottle between the aerobars and a single bottle cage. I will load up the aero bottle and that should last me about 1 hour. I will then dump the contents of the bottle in the cage into the aero bottle. Then dump the bottle at the next aid station and get a fresh bottle of either water or Gatorade. If the aid stations are spaced about every 15 miles, you should be able to get a fresh bottle every 45 to 60 minutes. I will bring with me 6 gels and 12 Fig Newtons. I will get bananas and Gatorade from the aid stations. The plan is then to take 2 Fig Newtons at 20 minutes, a gel at 40 minutes and a banana at 60 minutes - wash it all down with a bottle of Gatorade and that will give me between 350 and 400 calories per hour. By carrying the Fig Newtons and the gels with me, I can stay on schedule. I just grab the banana at the aid station and stuff it in front of my bike jersey and then eat it on schedule.
I can't stress this enough: you need to practice your nutrition everytime you go out on the bike. Don't wait until race day to see if it works for you. |
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Be careful out there
Rich G |
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Elvis
Posts:7
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| 08/21/2008 4:34 PM |
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Great info Rich. I have a few 100 mile rides in where I have tried different things as far as eating and calories go. I plan to continue trying things for a few more weeks. I also was looking for some conformation on the not necessary due to frequent aid stations. I thought the same thing but wanted some one else to say it.
thanks
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Enduradad
Posts:128
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| 08/22/2008 7:10 AM |
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So what's the plans for the weekend?
I head out at 11 for 70 bike, it might rain so it should be fun. Sat. night I have plans for a 12 1/2 run, but my wife wants me to take the twins camping?
Elvis, what ages are the kids? Will they break the tape with you?
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Ironcoach
Posts:25
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| 08/22/2008 9:59 AM |
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Hi All,
Yea....I do plan on sticking around to the end of GFT, but I have had that plan two other years and could not make it after the long day. Hey, I'm much older now, and I am getting better with age.......
Really bad training week, and the weekend does not look a whole lot better. Taking the kids to college this weekend after coming off a busy travel week. I may need a mental health Monday to get the long ride and run in.
Best workout of the week was a 1750 swim, but hurt my sholder doing it, so I'm out fo the pool for a while.
Anyway hope everyone has a fun, long and safe weekend. It's getting close......
IC
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Elvis
Posts:7
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| 08/22/2008 11:17 AM |
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Posted By Enduradad on 08/22/2008 7:10 AM
So what's the plans for the weekend?
I head out at 11 for 70 bike, it might rain so it should be fun. Sat. night I have plans for a 12 1/2 run, but my wife wants me to take the twins camping?
Elvis, what ages are the kids? Will they break the tape with you?
Are you in the Orlando area e-dad? I love running and riding in the rain. I prefer no lightning which makes it almost perfect now except the wind.
the girls are 10/ 8. I doubt the older one will want to go and hang out for a whole day waiting. I am not sure about the tape thing I would like to share it with them and I know they would to. |
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mattinthemountains
Posts:5
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| 08/22/2008 11:57 PM |
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| E-Dad, and all. I am back after a few months leave. Living in Colorado these days. Best place to live on the planet. Glad to see people are posting and helping each other. I tweaked my IT band two weeks ago, and have taken the last two weeks off the bike and run. I think my goal is to see if I can go under 12 with 8 hours of training per week. I have family coming in for the week, with the plane tickets in pocket as well. Nothing other than dirt biking in the mountains on Sunday, with a long workday on Saturday. Train smart, and don't forget your family. |
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Enduradad
Posts:128
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| 08/23/2008 8:17 AM |
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Matt, Hey cousin, I sure thougth you were not going to make it. Sub 12 with only 8hrs. week? There must not be much oxygen there .
Elvis, I'm a Hoosier and compaired to you guys we only had some humidity. I ended my ride short yesterday when I had to ride 10 miles into a head wind that I could only manage 9 MPH.
My best picture ever was all seven of us breaking the tape at GFT00.
I keep wondering why when I run, cars go way around me, but when I Bike they drift across the line right at me? So may people look right at me and then cross the center line.
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mattinthemountains
Posts:5
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| 08/24/2008 12:04 AM |
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| E-Dad, yup its me ( or I to be proper). Not too much oxygen up here. I figure I can go under 1 hour in the swim, then the bike in 5 and a half, then skeedadle the run. I have been swimming a bunch, biking is mostly trainer rides (way too hilly up here), with some running mixed in. I have done two other IM distance races since we last met, and I am a big fan of a strong run base, combined with swimming, then biking. I do IM's more to have a reason to train, than to go fast. If I go really fast, and my family forgets who I am, then my priorities are whacked. Train safe everyone. |
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Enduradad
Posts:128
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| 08/25/2008 9:17 AM |
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TWO MONTHS TO GO!!!!!!
So how did everyones weekend really go?
Matt, I did 58 one year for the swim. This year I expect around 1:15. I never bike under 6, and that leaves me the rest of the night for the run and party. I'm really hoping for sub 13. Were are you staying?
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KAR
Posts:31
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| 08/25/2008 4:02 PM |
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Another t-storm out there! Gustav! Get lost, dude! These "people" wrecked my 2004 GFT. A very active season in 2004 completely wiped out the month of September. No training at all. I tried the GFT anyway, had to drop out at the 80 mile mark on the bike course. In 2005, Wednesday before the race, it was board up the windows, or pack for the race. I decided to stay home and board up the house. Wilma really wreaked havoc! After ts Fay, I know how that dude from "The Shining" felt. I was going nuts after two days of cooped up in the house! It's a good thing I have not paid for this years entry yet, I may be eating another one.
Sorry for the post, I feel like venting...
Weekend training was good, 60 mile ride Sat., followed by 4 mile run. Sunday was a 10 miler. This week starts the IM build phase.
K. Riggs |
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Spencer
Posts:1
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| 08/25/2008 5:23 PM |
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Hi everyone,
My name's Spencer, I've done 4 IM (including GFT a while back) and recently have been doing Ultra-Marathons (a few months ago did Umstead 100 mile run).
On a whim, I bought someone's entry for GFT and now I've got about 8 weeks to train! Yikes!
I swam 1,500 on Sat and rode the first half of the GFT course on Sunday morning (3:45), but real easy effort level.
The wind along 19 was killing me....
I figure every weekend from here on out, I'll be riding the course, maybe just the first half since it's where the hills are. FYI, I timed a few of the climbs, going down the staircase and up the wall, took 3 min total and going up Sugarloaf took about 4-5 min (not exact because I was in oxygen deficit and could not even breath for a min or two later... LOL). Buckhill was just rollers so rode them sitting, no big deal. So the tough climbs don't really take too long to survive and then it's just rollers and flats and wind....
I've got to get my swim on... without a wetsuit it could be ugly! And there is always a posiblility of that at GFT.
Well, I've introduced myself, Hi everyone!
Spencer 
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Elvis
Posts:7
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| 08/26/2008 10:50 AM |
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| Can someone point me to a Race Entry Transfer process? I am wondering what the process is for funds to be sure they are secure, I ma in fact buying a spot, and that spot does get transferred over to me. Thanks. |
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Wkitch@comcast.net
Posts:0
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| 08/27/2008 7:57 AM |
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I just did this. Sommersports just needs 1) authorization from the person transferring the entry (via e-mail), and 2) your faxed entry with the $25 transfer fee. The difference in funds, the amount you bought it for, is between you and the seller. You can or should confirm all this by contacting Sommer Sports in the "Contact Us" section. |
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Wkitch@comcast.net
Posts:0
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| 08/27/2008 7:57 AM |
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I just did this. Sommersports just needs 1) authorization from the person transferring the entry (via e-mail), and 2) your faxed entry with the $25 transfer fee. The difference in funds, the amount you bought it for, is between you and the seller. You can or should confirm all this by contacting Sommer Sports in the "Contact Us" section. |
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Enduradad
Posts:128
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| 08/27/2008 12:15 PM |
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Friday I have my first century planned. Anyone else going long this weekend?
Icoach, I just recieved my soccer schedule for the games this year. I told them no games for 10/25, but I forgot the week before?
KAR, I'll say a prayer for you that Gus leaves you alone.
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TonyGuerra
Posts:24
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| 08/27/2008 5:55 PM |
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Training for myself is going along fine, and I'm hitting my benchmarks. I'm mixing things up this year so the week's looked like this, so far:
Thursday (21st): 3 hour ride (roads). Heartates from 133 to 151 (2x20' at threshold of 166bpm). Pushed the pace. Then 40 minute run, off the bike (8:00 to 6:45/mile pace).
Friday (22nd): Weight training. Swim (2,200 in a 22x100 set at 1:30 to 1:15/100 pace @ .10sri per 100). Easy evening 1:00:00 bike on the Computrainer.
Saturday (23rd): 4:00:00 ride (roads). Hot, muggy and windy day!! Average heartrate 148bpm (20.6mph average). This was supposed to be a 4:30:00 ride but prudence got the better of me and I called off the dogs after 83 miles :-) No run. Just rested after that one.
Sunday (24th): 2:00:00 ride (Computrainer). Different watts, paces, heartrates (trying for variety). Then 45:00 run, off the bike, as a brick. Paces from 7:30 to 6:20/mile pace (trying to thrash the legs). 148 bpm average heartrate rate.
Monday (25th): Weight training. Swim (2,500 in a 25x100 set at 1:30 to 1:25 mile pace @ .10sri per 100). Rested remainder of the day.
Tuesday (26th): 4:00:00 ride (roads). Cooler day (mid-70s) but windier for much of the route. Pushed it again to stay in my personal Zone 3 (133 to 142 bpm heartrate), with some work at 150 to 160, but not a lot. Rested 10 minutes, then 40:00 run off the bike, as a brick at 8:00 to 7:30/mile pace (144 bpm average heartrate). 20.9 mph average.
Today (27): So far, weight training. Then 40:00 run at easy paces and lower heartrates (8:30 to 8:10/mile pace and 134 average heartrate). Swim (2,000 in a 10x200 set at 3:05 or better and .30 sri). Later, 1:00:00 on the Computrainer (maybe...but if I feel tired, I'll just chuck it).
I'm not a big believer in total days off (as recovery days) anymore, so:
Thursday (28th): 2:00:00 run (roads). 8:00 to 6:45/mile paces (some half-Ironman pace at 6:45 thrown in in two 20:00 sets) and heartrates in my Zone 3 and some Zone 4/5. Easy bike later in the morning (1 to 1.5 hours).
Friday will be just a long swim of 3 to 4,000 meters and some weights.
Saturday is a 5:00:00 hour bike/45:00 run brick and so forth leading up to my taper in October. My aim this year is to have what I'd call an easy paced day. I don't have a finishing time goal made for myself because this is my first Ironman-distance race since '04, and I've only just started racing again these past couple weeks (a 4th in AG/32nd OA at an Oly-distance race, and a 1st in AG/8th OA at a Sprint race on the 17th of this month).
I'll be doing one half-Ironman simulated event (I torture my ownself) on the 7th, or racing a state championship Oly-distance on that day (I haven't decided which) and then a simulted IM-distance on the 13th of September (3,000m swim, then an easy, easy pace 115 mile bike followed by an easy pace 7 mile run) and the 11th of October (same efforts).
Tony |
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Ironcoach
Posts:25
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| 08/28/2008 1:40 PM |
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Welcome to the weekend all,
E-dad......you know I'm missing the soccer schedule for this year. The boys are both off to college and my 16 year old is only going to play HS, or at least that is the current plan. This will be the first Labor Day in about 10 years that we have not traveled to a soccer tournement. I am looking forward to a long ride (80+ hopefully) on Saturday and a 7-12 mile run on Sunday. As you can see I'm taking this as I go and listening to the body.
Tony, my man you are a beast. I have found that I need days completly off or I get unreal cranky and injured. I have been training 5 days a week and once in a while slipped in a 6th day just swimming. But my miles and intensity are not in the same range. If I do get the 80 miles in on the bike I hope to average about 17.5 and will be toast. My longest bricks have been 56/3 and man the 3 hurts a ton.
I hope everyone enjoys the long weekend. Train safe....
Ironcoach |
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wkitch
Posts:8
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| 08/28/2008 9:11 PM |
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Spencer,
I did my first ultra this year, the Cheaha Mtn 50K. I don't know if you've done other IMs, but GFT has the feel of an ultra trail race - the folks and vibe. It's a great experience.
Tony,
Looks like 20+ hours w/o the weight training. You going after Joe Bonness 45-49 record?
Wkitch |
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Enduradad
Posts:128
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| 09/02/2008 7:08 AM |
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Man, it's hard to believe that it's September already. Training this weekend went really well. I just wish that I could have a couple more long weekends?
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Enduradad
Posts:128
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| 09/02/2008 1:20 PM |
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I tweaked my nutrition program yesterday by reducing the G-ade and upping the H2O. I really felt better. I think it kept my sugar levels more stable? I may try a gel again this Friday, but that's always been trouble before.
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