tag:blogger.com,1999:blog-4433152851906592254.post5575962705463221488..comments2024-03-29T00:44:12.473-07:00Comments on Shut Up + Run: Because I Know You Know It AllShutUpandRunhttp://www.blogger.com/profile/06145904735605609951noreply@blogger.comBlogger42125tag:blogger.com,1999:blog-4433152851906592254.post-77129035987756750022011-07-12T15:08:44.988-07:002011-07-12T15:08:44.988-07:00If you are like me by the time you are out of the ...If you are like me by the time you are out of the water and 10 miles into the bike the pros will be coming around on their 2nd loop. So I just assume everyone who passes me is a pro! Works for me!Anonymoushttps://www.blogger.com/profile/13017290272737199772noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-67632477826995882032011-07-12T06:07:51.788-07:002011-07-12T06:07:51.788-07:00I am late to the party and alot of good info, I wi...I am late to the party and alot of good info, I will throw in my 2 cents. <br /><br />- Sleeveless, your shoulders will thank you later for it<br />- Your body can only digest 300-400 calories per hour, keep it in that range, "try to nimble" every 15 minutes on the bike, I know its hard to remember, but its worth it, practice while out training<br />- Fuel is purely an individuals choice, what works for me, might not work for you, I suggest to use your favorite run nutrition on the bike because you know it works for you <br />- Bricks are used to get use to transtioning from sport to sport, usually are longish rides and short runs. An easy one to do, everytime you bike, as soon as your done, run for 15 minutes. <br />- Panicing, if you in your wetsuit, just turn over and float on your back till you feel better, also practice "in case of emergency strokes" as in breaststroke or backstroke, so when you have a panic attack, you can swim another stroke for a while till you calm down. If your in a serious panic attack, raise your arm in the air and yell so that the person on the kayak and come get you. You are allowed to grab onto a kayak and hold on for a little bit. 2 things to remember, you must be in the water, dont get out and get on the kayak, just hold on its side and most importantly, watch the lifeguard and his whistle. If they blow their whistle, your race is done, they are basically made the call to end your race. If you see them raise their whistle, yell as loud as you can for them not to blow it. This barely happens and only happens when they think someone will not finish the swim, but be aware of it. <br />- Transition are not hard, the hardest part is locating your spot. Getting out of the water, you will feel loopy when back on land. Create a mental saying to get everything you need. I say "shoe, shoe, helmet, glass's, bike, go" Practice them, they are not hard at all. <br />- wetsuits are not hard to get off, your wet so they slide off easier, the hardest part is the feet and ankles, just sit on the ground and yank it off <br />- dont worry about the aerobars, depending on the course, I will bring my road bike and race with it over my TT bike <br />- Dont worry about people passing, you will pass a ton on the run, not everyone is fast, most people are not fast, most people are the everyday joe that is doing this race to prove they can do it. Only 1% of the people are actual racing, the other 99% are happy to cross the finish line, they are only racing theirselves, when you are out there, its just you against the course. I remember on a training swim a long time ago, someone was asking a recent ironman finisher alot of questions and was in awe of their race. what was said next has always stuck with me, he said " you know what you call the first person to cross the finishline, a triathlete, you know what they call the last person to cross a finishline.... a triathlete. <br />- Most important tip, have fun, enjoy they day, embrace the race atmosphere. It will be a long day, it will not go 100% like you want it to, it never does, regardless if its your first or 20 tri. Stay focus and only worry about your race. and dont forget to smile and zip up your race top at the finishline for the photographer<br /><br />Good luck!!Big Daddy Dieselhttps://www.blogger.com/profile/07868041775049514011noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-77814348266655992882011-07-11T19:01:04.269-07:002011-07-11T19:01:04.269-07:00One thing to consider...I don't know what the ...One thing to consider...I don't know what the rules are for this specific race, but if the temps are in the low 70s, it may not be wetsuit legal. Some tris let you wear them but your time won't count. May not be a big deal to you, but definitely check on that. For a swim that long, you may get hot. I've never done a HIM (next year's goal!), but I've done OWS that distance many times, and I agree that if in fact it's legal water temps, go with the sleeveless. I actually prefer to go without if I can (comfort issue), but if you're racing you may pick up some valuable minutes.Anonymoushttps://www.blogger.com/profile/05835400635246642106noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-11443617798003235652011-07-11T13:51:35.739-07:002011-07-11T13:51:35.739-07:00You've gotten great advice. The only thing I ...You've gotten great advice. The only thing I have to add is about fuel. I like actual food on the bike (not too much but some) and so I have a couple of lunchables (peanut butter and honey are the best) and also shot blocks. Accelerade for hydration. <br /><br />My cycling changed forever when I disciplined myself to consume a quarter of my water bottle every fifteen minutes. I literally started dropping people I cuoldn't hang with - the hydration has a MUCh bigger impact on the bike.<br /><br />And triathletes are a pretty supportive bunch. Don't sweat getting passed.Embeehttps://www.blogger.com/profile/00448976238351545313noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-20586918656375731422011-07-11T09:19:50.022-07:002011-07-11T09:19:50.022-07:00I haven't done a HIM but I've done 4 sprin...I haven't done a HIM but I've done 4 sprints and my first Oly is in 1 1/2 months (and I live in Denver so I admire all of your ridiculously hard bike rides!). I just wanted to share a tip about getting wetsuits off - put body lotion on your arms and legs before the race. It slides right off. Just avoid the areas you have body marked because that makes the body marking come off too. I'm sure you'll do great!Kathyhttp://specialkkluthe.wordpress.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-29334956293128367562011-07-11T08:32:51.669-07:002011-07-11T08:32:51.669-07:00I tried fat free fig newtons this weekend and they...I tried fat free fig newtons this weekend and they worked well. About the same calorie density/size as a gel, but actually have more sodium and potassium than a lot of gels, plus a little more filling.<br />Don't worry about panicking in the swim. You'll be as buoyant as a loose turd in that wetsuit, so just chill out and rest if you need to. And there will be lifeguards aplenty.<br /><br />Just remember to go at your own pace during the whole race. Don't worry about what other people are doing or what equipment they have. Focuse on your performance and comfort. Every race is a learning experience, so just take what your learn and apply it to the next one (that's a good reason to squeeze in a shorter tri before this one if you can...it's practice).Markhttps://www.blogger.com/profile/13190658685122861111noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-16777602647595322192011-07-09T18:17:37.610-07:002011-07-09T18:17:37.610-07:00JUST BREATH! Everyone trains different, rides diff...JUST BREATH! Everyone trains different, rides different, eat different. What ever! You've got this!!!!!!!!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-8022525232180372432011-07-09T17:29:45.908-07:002011-07-09T17:29:45.908-07:00I just wanted to say that Rachel's advice - &q...I just wanted to say that Rachel's advice - "Getting passed on the bike just means that your race plan and that person's race plan are different. Stick with yours, don't get sucked into theirs." - is the best race advice (for any event) that I have ever seen. Awesome!<br /><br />GRAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-54573686005996776572011-07-09T13:21:34.189-07:002011-07-09T13:21:34.189-07:00Wetsuit - I would go full sleeve, but I am usually...Wetsuit - I would go full sleeve, but I am usually cold. There is also the arguement that fullsleeve is more aerodynamic.<br /><br />I take Infinit on the bike, and aim for 200-250 calories per hour. My stomach prefers liquid.<br /><br />I don't think a s/b/r brick is necessary, but your 50 bike/5 run is a good idea. You won't gain anything from swimming right beforehand.<br /><br />If you panic during the swim, try flipping onto your back and taking some deep breaths.<br /><br />Getting the wetsuit off is the hardest part of transition. Make sure to have everything laid out so you won't forget anything.<br /><br />You will not be the only one without aerobars. If someone passes you don't worry about it. Remember it is your own race!<br /><br />No, not everyone is crazy-fast :-)<br /><br />Best tip: Have fun! I had so much fun during my first half IM I just couldn't stop smiling. Soak up the experience!!<br /><br />Hope that helped, you're gonna rock it!Laura (LunaChickRuns)http://lunachickruns.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-11407974279047982132011-07-09T12:24:54.986-07:002011-07-09T12:24:54.986-07:00Yeah, like EMZ, I got Nada. I do think you are a ...Yeah, like EMZ, I got Nada. I do think you are a stud though.Chris Khttps://www.blogger.com/profile/06670072457969152936noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-61318013054685835952011-07-09T12:09:38.358-07:002011-07-09T12:09:38.358-07:001. I LOVE sleeveless. I've never chafed, and...1. I LOVE sleeveless. I've never chafed, and I think the movement feels more free/natural in the water.<br /><br />2. Shot. Blocks. (for bike fuel) Pretty sure I am in love with them.<br /><br />3. Transitions: I do think getting the wetsuit off took the longest. But as long as you actually PRACTICE the transitions, you'll be fabulous =)gloryrunninghttps://www.blogger.com/profile/15530241635356240503noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-33168807446183862922011-07-09T11:31:38.889-07:002011-07-09T11:31:38.889-07:00Beth: I can't say anything more than everyone ...Beth: I can't say anything more than everyone else has, other than:<br /><br />It's about completion, not perfection.<br /><br />Race YOUR race. Not theirs.<br /><br />You're going to do great!Michelehttps://www.blogger.com/profile/10524914483939548284noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-51236740380377033332011-07-09T07:14:43.149-07:002011-07-09T07:14:43.149-07:00Sleeveless wetsuit or full? Water temp will be in ...Sleeveless wetsuit or full? Water temp will be in the low 70s. This will likely not be my only tri.<br />I'm thinking sleeveless will be easier to swim in but I specifially pick triatlons with NO HOPE for a wetsuit. Don't own one and don't want to swim in water that would require one.<br /><br />How many calories on the bike per hour? this is VERY individual and you cannot use someone else's numbers. Go to Hammer Nutrition and search their articles - they have EXCELLENT nutrition information. This is a question only YOU can answer - and you get this during training.<br /><br />What type of fuel is your favorite on the bike? I use cytomax, Electrolit (on especially hot days - i.e. approaching 40C) and GU. <br /><br />What is the longest brick distance I should do it training? Should I do a swim/bike/run workout (i.e., 2,200 yard swim, 50 mile bike, 5 mile run) a few weeks prior to the race? Everyone says it is not necessary to do an approximate "race" before the event because it takes too long to recover from it. Having done a recent HIM I'd agree but I had questions before mine (nutritional) so I did 90km followed by 10km run. I got great nutritional and pacing info from that brick. I'd leave the swim out of your proposed brick up there or do it separated as swim is your weakest, right? Go ahead with the bike and run but dump the swim or do it later. You don't want to be paying for training during your event.<br /><br /> What if I am swimming and panic or can’t go any further during the race? Grab a kayak. Flip onto your back and float.<br /><br />What is the hardest part of the transitions? Getting the damn wetsuit off? No stinking wetsuits here. For me, it was making the brain work. :) you go from zooonnnnnee to BAM@! to zoooonnnnneee to BAM!!! :)<br /><br />Will I be the only one without aerobars? I doubt it. I won my AG (in my 2nd ever Tri and 1st HIM) and beat every other woman in at least 2 lower AGs on my bike leg at my HIM and I'm using a 1990s Trek bike with no aerobars. I came in off the bike with all the female racks completely empty within sight.<br /><br />How do I not get psyched out when people pass me on the bike?<br />Keep to your plan. Know your target HR and keep to that. Know they're keeping to their race plan or will blow up big time on the run.<br /><br />Is everyone who does these races super crazy fast and better than me?<br />not at all. I'm The Slowest Runner in the entire world. I had never run further than 12 km before my HIM. I GALLOWALKED my HIM run and could not believe I was PASSING PEOPLE! I stuck to my race plan and watched others blow up on the run BIG TIME. :)<br /><br />What is your best tip for me about this race? ENJOY IT! I had a goal to win my AG but I knew that #1 was to have fun and to Stick To The Race Plan. I am STILL high from that HIM a month later. :) I enjoyed the HELL out of that race (but I had prepared well) and the icing was winning my AG.Kathyhttps://www.blogger.com/profile/11262700116262217636noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-42408874898822368172011-07-09T05:36:11.969-07:002011-07-09T05:36:11.969-07:00You know, there will be all sorts of different res...You know, there will be all sorts of different responses to your questions. You'll find out what works best for you. <br />As for the wetsuit, Ted bought a full suit for NY State waters but I think, even after swimming in 58 deg. waters in his first sprint, he would rather have the sleeveless. It allows more shoulder movement.<br /><br />In the end, you have such strong mental stamina to overcome all the hurdles that the race could throw at you, one way or another you'll make it to the finish line.Joannehttps://www.blogger.com/profile/09461582280228312213noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-81045656012300855082011-07-08T23:21:54.791-07:002011-07-08T23:21:54.791-07:00Half ironman - that's ah.mazing. I got nothin...Half ironman - that's ah.mazing. I got nothing for advice...just admiration! You'll rock it.kathyhttp://kathyjustkeepsrunning@blogspot.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-8686018400166418122011-07-08T21:43:42.701-07:002011-07-08T21:43:42.701-07:00I don't have a lot to add, and in fact am lear...I don't have a lot to add, and in fact am learning from all these great comments! I have done several sprints and am training for my first Oly. But my advice...swim/bike/run your own race, don't worry about anyone else who may or may not pass you. And this is your first HIM so whatever your time is a PR. Finally, as a wise friend once told me, everyone who finishes in 4th place or after gets the same medal...whether you're in 4th place or last. :)sugarmagnolia70http://sugarmagnolia70.blogspot.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-55755249467090834852011-07-08T21:08:24.719-07:002011-07-08T21:08:24.719-07:00I can't swim, so my questions are more like, &...I can't swim, so my questions are more like, "What's the fastest technique to deflate floaties in T1?"Graciehttps://www.blogger.com/profile/05641028266038110278noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-81500024477420033502011-07-08T20:21:48.459-07:002011-07-08T20:21:48.459-07:00I can hardly call myself a triathlete, much less a...I can hardly call myself a triathlete, much less an athlete, but here's what I've got:<br /><br />-Don't forget to take off your helmet when you get off the bike and start the run. You laugh, but I've seen it happen.<br /><br />-Make sure you have enough fluids on your bike, especially if you lose a water bottle. <br /><br />-DO NOT forget sunscreen.<br /><br />-People freak out more thinking about the swim than the actual swim. Don't worry about it. Just stay to the outside if you need to, you'll make it.Lindseyhttps://www.blogger.com/profile/08966453532583881869noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-87576158142027107962011-07-08T19:07:48.027-07:002011-07-08T19:07:48.027-07:00I'm with Emz. Nothing to offer. Waving the whi...I'm with Emz. Nothing to offer. Waving the white flag, but I'm sure the experts will help you out.Teamarciahttps://www.blogger.com/profile/02234702339055377426noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-48443595248511569052011-07-08T18:31:38.653-07:002011-07-08T18:31:38.653-07:00Well I'm just going to answer a couple of thes...Well I'm just going to answer a couple of these...but 1st off I'm glad I'm not the only one just thinking of some of these things. <br /><br />No you won't be the slowest or the only one without aerobars ...I can guarantee I'll be behind you, but I don't suppose I'll be last....at least I hope to hell not! :)<br /><br />Make sure to get in the open water a couple of more times before the race and chances are you will be fine, but if you do panic...talk yourself down. <br /><br />Getting the wetsuit off is easier then you think just step on it and pull it off. <br /><br />My plan is just to have fun and maybe cry or kiss someone when I finish (notice I said when)...since I don't think I'll have any family there, the volunteers may be fair game. :)<br /><br />And last thanks for posting these questions as I will be reading the answers with much interest.Juliehttps://www.blogger.com/profile/15944445755726396280noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-4987918935059194162011-07-08T18:04:34.401-07:002011-07-08T18:04:34.401-07:00I have only done one half Ironman but here are my ...I have only done one half Ironman but here are my thoughts:<br /><br /> * Sleeveless wetsuit or full? Water temp will be in the low 70s. This will likely not be my only tri. I prefer full sleeves, more buoyancy equals a faster swim.<br /> * How many calories on the bike per hour?Everyone is different but I prefer 200 to 250<br /> * What type of fuel is your favorite on the bike? Honey Stinger Chews and waffles<br /> * What is the longest brick distance I should do it training?I did a 50 bike/10 run as a confidence builder but I have heard you don't need long bricks<br /> * Should I do a swim/bike/run workout (i.e., 2,200 yard swim, 50 mile bike, 5 mile run) a few weeks prior to the race? I don't think you need all three but be sure to get in a swim/brick workout<br /> * What if I am swimming and panic or can’t go any further during the race? Most races allow you to hang onto the kayaks and then keep going as long as they don't help propel you.<br /> * What is the hardest part of the transitions? Getting the damn wetsuit off? while trying to get my wetsuit off during my HIM my calves cramped! Tri slide helps.<br /> * Will I be the only one without aerobars? Nope<br /> * How do I not get psyched out when people pass me on the bike? It will happen, don't worry about it<br /> * Is everyone who does these races super crazy fast and better than me? No way, you will kick ass<br /> * What is your best tip for me about this race? eat, eat, eat and DRINK on the bike! Oh and ice in the bra is heaven on a hot run.Bethhttps://www.blogger.com/profile/08498380171773390533noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-82626461589793217932011-07-08T17:49:28.195-07:002011-07-08T17:49:28.195-07:00The longest distance tri I've ever done was an...The longest distance tri I've ever done was an Olympic level so not as far, but maybe I can help a little :) <br /><br />Definitely go sleeveless--it'll be more useful, more often! And I still haven't used aerobars, although I keep meaning to get around to that...<br /><br />The open water swim used to get me the most nervous, but there are plenty of kayaks, buoys, other swimmers, etc. to hang onto if you get tired! It will really be more mental! There is always a ton of flailing and splashing and moving in the water and it really (for me anyway!) becomes a mental battle to just stay calm and go my own pace.<br /><br />And have fun!Colorado Galhttps://www.blogger.com/profile/07725854485169654288noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-43044311439208294022011-07-08T17:48:38.794-07:002011-07-08T17:48:38.794-07:00I like my sleeved suit so much I sold my sleeveles...I like my sleeved suit so much I sold my sleeveless one, I like the extra bouyancy and have never overheated. Also, there should be wetsuit strippers, which are great! Find the biggest guy, point to them and let them strip it off you!<br /><br />I have had issues in open water swim before, the things that help are getting into the water before the race just to get used to the water temp and practice a few strokes. I always start in the back and actually wait for my wave to go so I have open water in front of me, helps a ton with the panic. I also focus on long, smooth strokes and even breathing, which helps against panic attacks.<br /><br />For fuel, use what you use din training! I mix up a bottole of Accelerade, Endurolytes and 2 gels...I alternated that with water every 15 minutes or so. On the run I took one gel and once ate a pack of fig newtons when my stomach couldn't take gels.<br /><br />In transition, roll your socks like a condom before the race, MUCH easier to roll on to your foot when wet.<br /><br />I am a runner at heart so when I see people pass me on the bike, I take pride in knowing I will most likely pass them on the run :) THAT is the best feeling!<br /><br />Do not worry about not having aero bars, I raced my first years of triathlons on a 1986 Centurion road bike, the shifter was on the top tube..yeah that made races interesting. But I didn't care, it's all about the motor!<br /><br />Best tip? Have fun! Seriously, I did 2 half Ironman races last year, the first one I stressed over and didn't enjoy it and had a pretty piss poor race. For the second one, I just made sure to stay in the moment and enjoy it. It was pouring rain the entire bike portion but I just took it all in and slashed 40 minutes off my previous HIM time.Jenniferhttp://www.bowlofberries.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-29685902582226728092011-07-08T17:16:54.515-07:002011-07-08T17:16:54.515-07:00Sleevless for sure.
No you won't be the only ...Sleevless for sure.<br /><br />No you won't be the only one without aerobars.<br /><br />Keep your goals modest and understand that your first tri is a 'learning' experience. If something goes wrong, you learn from it for next time.Khttps://www.blogger.com/profile/11027443290806051087noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-9697082807470510192011-07-08T16:39:13.537-07:002011-07-08T16:39:13.537-07:00Ditto to Emz, nothing here. And I love you too!!Ditto to Emz, nothing here. And I love you too!!Jillhttps://www.blogger.com/profile/10174883718651790845noreply@blogger.com