Little Secrets 06/15/2008
 

Well I'm now into the serious work of packing and planning for race day.  Seems simple enough right.  Not so.  There are so many things to consider like nutrition, hydration, special needs, lotions, powders, race clothing......I'm already tired. 

Here's some insights into my special sauces and tricks for race day.

Well the water will be cold.  I got a little test in today to test out the wetsuit and cold water swimming gear in Lake Sammamish.  I would estimate the water was 57 or 58 degrees. Things went pretty well the skull cap was great keeping my head very warm.  The swim socks aren't going to be worn on race day.  My hands were cold for a few minutes then they felt fine but my feet with the socks on just kept getting colder as the swim went on.  They add more buoyancy which normally is great except with the wetsuit I can barely get my feet in the water when kicking so I think I'll be swimming without them on race day.

It's not going to be hot early in the bike and last year my toes got pretty cold in the first couple hours of the bike.  I don't like to wear socks so here's my solution to help keep my little piggies warm.  I took a pair of neoprene toe warmers and cut out a space for my front velcro strap.  This way I don't have to fumble and take time to put on the toe warmers and in fact if I can have my shoes attached to my pedals already (this wasn't allowed last year) I can easily get my feet in and the shoes strapped down nice and tight.  Warm feet are happy feet.

Nutrition.  What do I eat to keep me fueled throughout the day on the bike and the run.  Well I don't really eat I drink and slurp.  On the bike I'll be mainly using CarboPro 1200 as my main nutrition.  I expect to take in about 300-400 calories per hour on the bike or about 1500 to 2000 calories as a back up or when I feel like I need a little boost I'll have a small flask with GU mounted on my bike for a little pick me up. 

On the run I'll be relying on GU Roctane for my fuel.  I expect to take in 200-300 calories per hour on the run which is 2-3 GU packets per hour.  So I'll be taking one every 2-3 miles.  Now if the wheels fall off on the run all bets are off and I'll be consuming anything and everything they have at the aid stations.  Last year that meant gels, oranges, cola and cookies but hopefully that won't be necessary.

In addition throughout the day on the bike and run I'll be relying on water for hydration and Salt Stick pills for my electrolyte needs. 

So that will mean I'll be taking in around 2500-3500 calories during the event.  Sounds like a lot until you realize I'll likely be burning between 7000 - 8000 calories throughout the day.

Special needs.  So there is this thing that is unique to the Ironman races known as special needs.  Each athlete has the choice of having a special needs bag on the bike and the run usually at the halfway marks that can have anything someone might want and or need from special nutrition, hydration, clothing or possibly a bible for a little spiritual help.

Last year I had no special needs bags.  This year I'm going with one for each.  On the bike my special needs bag will have my second bottle of CarboPro 1200 and my mid bike pick me up a can of Red Bull.  I will admit it I love the stuff,  It give me a refeshing boost. 

On the run my special needs will have back-up Salt Stick caps and my GU Roctane for the second half of the run. 

Now to get it all organized and packed in the car.