Friday, August 10, 2012

Ironman Mont-Tremblant Nutrition and Predicted Times

A much needed vacation with an Ironman thrown in...
The above picture is Mont-Tremblant, where we will be staying for 7 glorious nights and racing on Sunday the 19th. This is the inaugural year for Ironman Mont-Tremblant, which is located about 90 minutes North of Montreal and is one of the premier Ski Resorts in North America.

I get asked quite often about nutrition for Ironman and racing in general. If you have been a follower of this blog you know that I have been a guinea pig for just about every darn nutritional product in the market. Some work, some do not. Over the years I have found that First Endurance products work the best due to the higher amounts of both calories and electrolytes available in the Liquid Shots and EFS Drink

Notice I didn't say they, "works the best FOR ME"? First Endurance products are made specifically for Endurance Athletes and are tailored to our nutritional needs. Other products have been designed to provide calories or electrolytes and then as the endurance athlete segment of the market has grown so has the marketing efforts of these other products. Yes, I am looking at you Hammer and GU Energy!

And when I use the term "Best" it does not mean "awesome" or "epic" or even "#awesomeblossom". It means that it keeps you from bonking on raceday and is both field tested and clinically proven to get you across the finish line. 

**Stepping down from soapbox**

Okay here is the nutrition breakdown:

Breakfast: Two bagels with nutella, 2 cups of black coffe, and a 24 ounce bottle of Grape EFS Drink (200calories). This will happen around 430am.

PreRace: Some water and a swig of Liquid Shots (100cals). Also, 3 PreRace Caps - this is a kick to the ass caffeine boost.

Swim: A bunch of lake water due to poor swim mechanics (calories vary depending on number of minnows ingested).

Bike: This is the leg of the race that is most important for nutrition. Under-nourishment will lead to a bonk and a death march of a marathon. Over-nourishment will lead to a bloated belly and a death march of a marathon. Got to get this part right folks!

I will be carrying only two-24oz bottles, one in a torpedo mount and the other on the downtube. To start the downtube bottle will have 300cals of EFS Drink and the torpedo will have 200cals of EFS Drink. I will drink the torpedo bottle of EFS Drink within the first 10mins on the bike. This will help replenish the calories lost during the swim. After that bottle is gone it will be tossed and water will be grabbed at the bottle hand-ups. 

This is my eating plan over the course of the bike ride:

Every :20mins on each hour - Big Swig of EFS Drink from Downtube bottle - Total 300 cals.
Every :40mins on each hour - Big Swig of Mocha Liquid Shots - 2 flasks (400cals ea) @ 800cals.
Every :60mins on each hour - Entire Honey Stinger Waffle - 5 Waffles (160cals ea) @ 800cals.

* My Garmin 310 is set to beep every 20mins to remind me to eat.
** Water is used to wash down the above food - which will be carried on the torpedo mount.

Additional Calories, if needed (will be based on heat/temp and level of exertion used climbing) - PowerBar Perform (on course drink) @ 200cals per bottle. Will carry on down tube once EFS Drink is gone. 

If you add up all the calories on the bike my base calories will be 1900 or 316/hr. When adding in the Perform and initial EFS Drink the total is 2500cals or 416/hr.  During training I have needed over 400cals per hour but the majority of my training has been on 100* days and my sweat rate will be much less in the 50-60* day in Quebec. This means I am expecting to be closer to the 316 number than the 416 number, but am still prepared if more is needed (ie: if it is freezing and I am shivering on the bike - this burns some cals).

Run: I will live off the course for the run. No water belts or hand helds. At each station I will take a swig of Perform and grab a Honey Stinger (on course gel) every half our or so. Once I hit the wall around mile 17-18 I will look for the elixir of life known as flat coca-cola and chase it with the oh-so-glorious chicken broth. With as much heat training as I have been doing my body is not going to know how to react to the cooler weather so decisions will have to be made on course, which is awesome since a buffet is offered ever 1600 or so meters during an Ironman marathon.

Time Goals 

Swim: My swim training has been rather erratic over the course of my 24-week plan. Between the flu, lightening storms shutting down the pool, work, the joy of sleeping past 4am, heat exhaustion, and my overall general apathy towards swimming - I'd rate my swim fitness as average. But it is a wetsuit swim ...

Predicted time - 1:15 to 1:20 (If I can hang on Kevin's feet for the first 1000m then sub-1:10).

T1 - 5:00 (This is a guess, I have no idea how long a run it is from the water to the tent?)

Bike: This course is a two-loop monster. I am expecting to blow up around mile 80 or so as we hit the big climbs for the second time. Here is the profile:

Yes, you're reading it right, it says 12%
The good news is I have been riding a TON of hills on my Computrainer, at Cold Springs, and even in Austin. But I have never been on a course like this before. I hope the fitness I have built holds up but the truth of the matter is I just do not know? My Tri Bike is equipped with a 50/34 Compact Crank and an 11-28 Cassette that will help save the legs as I can spin up the hills. The real time gains are going to be made on the downhills and I hope I have the guts to stay aero and bomb these suckers. Ever since my crash last February I have been a little gun shy bombing hills.

Predicted Time - 5:45 to 6:00

T2 - 5:00

Run: The course is a 2-loop out and back that appears to take you past some beautiful scenery with tons of cheering spectators. I ran a 3:06 stand-alone marathon a mere 5 months ago. The last 3 months have been spent running in the oppressive Houston humidity and because of this I have been having trouble gauging my run fitness as they all feel extremely labored. I've done some shorter runs indoors on the treadmill and have felt extremely strong but then the next run is outside and it feels like I am running with a hippo sitting on my chest. 

Best guess - really beats the shit out of me??? The answer probably depends on how badly I crush myself on the bike.

Predicted Time - 4:00 

Overall Time - 11:30-11:45

Stalking Information: (click Ironman Mont-Tremblant link)

My Individual Tracking Link

Jeffrey Irvin - #507

Twitter: @JeffIrvin

Thanks for Reading,


Monday, August 6, 2012

Random Thoughts ...

  • After yesterday's swim workout I officially entered taper for Ironman Mont-Tremblant which will be happening in 13 days. This means that my mind is pretty much mush so anything written below should be taken with a grain of salt.
  • I cannot wait to get to Mont-Tremblant for the vacation. We are going to be there from Wednesday, August 15th to Wednesday, August 22nd. The weather has been ridiculously uncomfortable over the last two months and I am drained. The 72* temps of Quebec are going to be the best thing ever.
  • This weekend Jason from made the 4 hour drive to Houston from Dallas for what we deemed a mini-training camp. He has a nice write-up about our weekend on his blog (here) and if you want to hear all the details head on over and check it out. We had a most excellent weekend of training and hysterically timed sarcastic one liners (my wife may not agree). 
  • So how has Ironman training been going? Overall it has been okay. Aside from last week when I crashed and burned from Heat Exhaustion I have been able to get in every single one of my long runs and long rides over the 24-week training plan. I have missed or modified a few of the weekday rides and runs and have missed quite a few swims. The heat has been the reason for most of my missed workouts as I have found recovery to be very difficult in these extreme temps. The reason it has only been "Okay" is that I am tired. Really tired. And my swim fitness is pretty average BUT my bike and run fitness is much improved over last year going into Ironman Texas.
  • Based on this experience it has been determined that as long as we live in South East Texas this will be the last time I train for a late summer Ironman. The Fall and Spring races are going to have to be the focus as training in the winter time is more ideal than sloshing through the summer again.
  • Jon and Kevin both finished up the heart of IMMT training this weekend as well and based on their blog posts the three of us are all feeling exactly the same - like we were hit by trucks!
  • The Pittsburgh Pirates are 15-games over .500 (61-46) with an 11-game homestand starting tonight. They are 2nd in the Central behind Cincy and first in the Wild Card Race. It has been 19-years since this team has had a winning record and that many years of being irrelevant finds me sitting on the edge of my seat waiting for the inevitable collapse. A successful homestand would do a lot to alleviate this sinking feeling - Let Go Bucs!
PNC - Best Ballpark in MLB
  • A few weeks ago I made the trip out to Lakeway, Texas to visit blogger Legend Bob Shuler (aka: Mr. OneHourIronman). This is a suburb of Austin butted up against Lake Travis and Bob has recently just moved to the area from Tampa. Bob is training for IMNYC (JerseyMan) which is this weekend. We got in a great ride along the beautiful and hilly Lake Travis Dam area. This place is the Triathlon Mecca - maybe only Boulder is a better place to train! And it is absolutely beautiful - if Annie and I ever move out of Houston this will be where we go. I've known Bob for a few years now and it was a blast catching up with him and getting to see his new home and community. Thanks for being such a gracious host Bob and kick some ass at JerseyMan!
The man, the myth, the legend - IronBob!
Some of the scenic rolling terrain around Lake Travis
  • This area is so awesome that Jason and me are talking about putting together a Tri Training/Beer Drinking Camp weekend in February. Jason has found a big 'ole rental house along the shores of Lake Travis that would be the perfect place for a bunch of dudes to s/b/r until our legs fall off.  More details to follow ...
  • NEW RACE WHEELS ALERT! Last week I received the much anticipate Flo Cycling Carbon Clincher Wheelset. Pictured below is the Flo 60 Front with the Flo 90 Rear Wheelset. They are the Black Stealth logos. I rode them hard this weekend and they are glorious. Smooth ride and they handle like a dream. If you are in the market for a high quality wheelset but do not want to bust up the bank account check out Flo Cycling.
Flo 60/90 Combo on Kestrel 4000 SL
  • For all you cycling purist (and followers of The Rules) this picture is an unfinished view as the bike was going through some cosmetic changes. The bar end tape is now black and the white cable has since been replaced with black and tucked into the tube. The saddle is still white as it matches the paint scheme and seat stay but I am leaning towards getting a black one. I also never wear sleeveless jerseys unless I am racing a Triathlon. 
  • Yes, I race Ironman with that amount of drop. The Kestrel 4000 is an extremely comfortable long course frame and because of this I am able to easily "get low" on the bars with great ease.
  • I have yet to make up my mind if the saddle bag will make the trip to Quebec? In the past I have been able to tuck a spare tube, 2-CO2s, and a tire lever up under the Adamo saddle with the aid of a some duct tape. BUT ... I have been able to modify the above pictured saddle bag to nicely fit behind the saddle and it is at such an angle that I'd assume that drag would be pretty much negligible. What says you aero-wienies, is it okay or should the spare be taped under the saddle?
  • Next post is going to be about my Ironman nutrition plan. This will be a short post (-:

Thanks for Reading,