Fell to pieces in Half IronMan why????
202
Member
1181 days
ht001 posted 6 weeks ago.
I think your assessments related to nutrition and heat are likely contributors. It also could be that you're not recovered from your last race. Depending on how hard you raced that event and how much rest you allowed, or more importantly didn't allow, yourself between the two, you may have just been tapped out. Also consider how different the course might have been. Differences in terrain, TA set up, etc. could add time and stress that might impact the end result.
Not to add to the analysis paralysis, but have you put some additional thought into what additional factors leading up to, or during, your first HIM that might have led to the success that you experienced? There might be some additional insight gained from digging deeper into what you think went really well and comparing it to how you prepared and then executed on the second race day.
Congrats on finishing the second (and the first) in those conditions. Sounds like it was challenging in lots of ways and you persevered to the end!
63
Member
183 days
silverchair posted 6 weeks ago.
i have a program so weeks before were similar, except the first race i guess i was alot fresher, first on for the season.
Course, second course was faster (bike road grit, and running trail), wind none on either day.
Lets talk about drinking for a second, i dont think i did enough on the bike, if i had a drink between my bars i would have drunk more. Only bottles i see for this are the profile aero drink bottle. Width i am told is 100mm, my bars are very close together the way i like them and there is only 44mm between them, so i cant get one of these bottles,
are there any other skinnier ones out there?
301
Member
158 days
jonovision_man posted 6 weeks ago.
silverchair wrote:
Second race (slow one [36.2km/h on bike 33 degrees cel])
33C is hot... over 90F, for the Americans in the crowd :)
jono
82
Member
284 days
spomeroy posted 6 weeks ago.
silverchair wrote:
Only bottles i see for this are the profile aero drink bottle. Width i am told is 100mm, my bars are very close together the way i like them and there is only 44mm between them, so i cant get one of these bottles,
are there any other skinnier ones out there?
There are other options other than the Profile Aerodrink. Theres the Speedfil:
http://invisciddesign.com/ and the Never Reach http://www.neverreach.com/page/page/276159.htm .
I am probably going to ditch my AeroDrink and go with the Speedfil for next race season.
cheers.
S.
1190
Member
337 days
TriSooner posted 6 weeks ago.
jonovision_man wrote:
33C is hot... over 90F, forthesome Americans in the crowd :)
"But it's a dry heat." FTFY :) And to the OP, sounds like it was weather, nutrition, and bound to happen sooner or later. Now that you've experienced it (crashing), you know what the early on-set symptoms are and can make adjustments sooner.
63
Member
183 days
silverchair posted 6 weeks ago.
also i had fluro orange pee, at the end, i have never seen it that color, internet said that is deyhdration.
So i think lack of fluid was the key here.
next time...
63
Member
183 days
silverchair posted 6 weeks ago.
Quote:
http://invisciddesign.com/ and the Never Reach http://www.neverreach.com/page/page/276159.htm .
I am probably going to ditch my AeroDrink and go with the Speedfil for next race season.
cheers.
S.
how does the water get up the tube? pressure?
surely u couldn't suck fluids that far?
772
Member
1402 days
Star posted 6 weeks ago.
1. Sounds like you were dehydrated in the second HIM (a headache is always an indicator for me that I didn't drink enough).
2. I'm wondering if you gave yourself enough recovery time after the first HIM...?
"I'm more fun than an iPod!"
My blog: http://star.trifuel.net
63
Member
183 days
silverchair posted 6 weeks ago.
Star wrote:
1. Sounds like you were dehydrated in the second HIM (a headache is always an indicator for me that I didn't drink enough).
2. I'm wondering if you gave yourself enough recovery time after the first HIM...?
thats why i kept putting water in my helmet my head was so hot.
Any way i have moved my clock off my tri bars and have purchased a profile aero drink bottle.
Time between races, it was the same series i figured they must have them spaced far enough apart, only thing i did in between was a 10k race 4 weeks ago.
Bring on the next race :)
From previous experience Ironman took 2 months to recover to a fast good pace again.
4914
Member
1716 days
beads1985 posted 6 weeks ago.
Rough day. It sounds like you learned something from it.
Good luck on your recovery.
Nothing to it, but to do it
4914
Member
1716 days
beads1985 posted 6 weeks ago.
Rough day. It sounds like you learned something from it.
Good luck on your recovery.
Nothing to it, but to do it
15
Member
409 days
JChapATX posted 6 weeks ago.
I live and race in the heat. There is a significant increase in fluid loss when racing in 90+ conditions. From the postings so far, I would definitely say you were lacking on fluids and likely electrolytes. I did Vineman and Longhorn this year. Vineman was about 20 degrees cooler and I had a significantly faster race with fewer fluid and salt needs.
The best way to prepare for hot races is heat acclimation. Either train in heat or wear additional layers and measure fluid loss by weight before and after exercise.
Always tri - B.A.M.F.
63
Member
183 days
silverchair posted 6 weeks ago.
"The best way to prepare for hot races is heat acclimation. Either train in heat or wear additional layers and measure fluid loss by weight before and after exercise."
So if i weigh myself and my bannana, gel, and water, then go for a ride for 4 hours.
Then weigh myself with the empty drink bottles. The difference is what i loose in the heat over a 4 hour period?
674
Member
309 days
jsk85 posted 6 weeks ago.
Just weigh yourself before and afterward, use regular nutrition to get you through the training ride. The weight loss will show you where you are coming up short, particularly in respect to fluids.
Ideally, you'd be the same weight when you get home as when you left, the difference between the starting and ending weight is roughly equal to the amount of water you lost that wasn't replaced.
15
Member
409 days
JChapATX posted 6 weeks ago.
Here is a very basic article about measuring sweat rates from runnersworld.com.
http://www.runnersworld.com/article/0,7120,s6-242-302--10084-0,00.html
Your sweat rate will increase in heat, but measuring it and then using common sense and feeling how your body reacts differently in different seasons can help you get a rough calculation of how much fluid you need in any given condition.
I would skip any food other than a gel type product for a one hour test like this one and run or bike at a comfortable base pace that you might use in a longer event where fluid and nutrition are more important.
Always tri - B.A.M.F.
80
Member
59 days
sbrstlouis posted 6 weeks ago.
It seems apparent to me that your situation was electorlyte-related. Your sweat rate was likely much greater in the 2nd race, thus your salt loss was much higher. Drinking an electrolyte drink did not replenish your minerals at the rate you lost them. Think about it. You lost grams and input mere miligrams of salt.
Matt Cazalas
Technical Writer
Network Cables
I fell to pieces in Half IronMan why?
I was 15 minutes slower on the run than my last HIM 7 weeks ago.
Heart rate monitor was saying 2 beats per min more in the slower race, the overall graph was virtually the same.
Only things that were different were the temperature and my nutrition.
First race (fast one overall [34km/h on bike, 25 degrees cel]), i took protien carb powder on bike, i drank electrolytes on bike too, probably 2.5 bottles all up. 1 banana, 1 bar, one gel.
On the run 1 banana, 1 gel, 3 jelly beans, water, electrolytes
Second race (slow one [36.2km/h on bike 33 degrees cel]) i drank electrolytes, and water, probably less than 2 bottles all up, also i was getting a hot head head ache so i was putting lots of water on my head to cool it as i thought that this would cool it quicker while it top speed. 1 banana, 1 bar
On the run 1 gel, water, no electrolytes (tasted like rubbish), 2 jelly beans.
On the run i was just not moving quick, i spewed after the jelly beans.
Nutrition and heat seems to be my only difference, on the bike i was slightly faster so maybe that is why i was running slower.
Drinking was different, used an electrolyte that i did not like the taste of.
Would this be the main reason i was not able to fire on the day?