Discussion: blimey
in: MikeS; MikeS > 2008-07-19
Jul 20, 2008 7:20 PM
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RobB:
Nice work Mr Sprot - is there some method in your madness or is it just for kicks!
Jul 20, 2008 9:25 PM
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Awesome effort Mike.
On a technical side (and I know that i am going to be opening up a huge debate here) - I reckon you under did it on the nutrition - your body stores about 2000 calories in glycogen in muscles, so on the basis that you burn around 70% glycogen when you run and you burned around 3,800 calories - you should have looked to replenish at least 1,800 x 70% = 1200 cals (ish) during the run, to avoid damaging the muscles (no doubt the stiffness that you felt in the last hour) - gels are around 100-150 cals, so I would have suggested one pre-start and then one per hour. The PSP (i'm guessing) was around 400 cals? Not too sure how you avoided cramping without any electrolyte (maybe it was cool and your not a sweaty bugger like me), but I would also reccomend a salt tablet every hour to avoid cramping. Obviously you've got to practice all this stuff in training - but reckon that it would make a huge benefit to your performance if you could get it right. I never understood how people finished the Ironman looking so fresh - but it's all down to a good nutrition strategy throughout the race to keep themselves topped up. Needless to say, I got it wrong on the run and suffered in the final stages.
With all this long stuff, you'll be entering your first Ironman soon.
Now you've got a new target to get the SPOOK Ironman PB.
Don't hang around though - entries are already open for Switzerland next year....and my legs are still recovering from this year's race.....thats just cruel!
On a technical side (and I know that i am going to be opening up a huge debate here) - I reckon you under did it on the nutrition - your body stores about 2000 calories in glycogen in muscles, so on the basis that you burn around 70% glycogen when you run and you burned around 3,800 calories - you should have looked to replenish at least 1,800 x 70% = 1200 cals (ish) during the run, to avoid damaging the muscles (no doubt the stiffness that you felt in the last hour) - gels are around 100-150 cals, so I would have suggested one pre-start and then one per hour. The PSP (i'm guessing) was around 400 cals? Not too sure how you avoided cramping without any electrolyte (maybe it was cool and your not a sweaty bugger like me), but I would also reccomend a salt tablet every hour to avoid cramping. Obviously you've got to practice all this stuff in training - but reckon that it would make a huge benefit to your performance if you could get it right. I never understood how people finished the Ironman looking so fresh - but it's all down to a good nutrition strategy throughout the race to keep themselves topped up. Needless to say, I got it wrong on the run and suffered in the final stages.
With all this long stuff, you'll be entering your first Ironman soon.
Now you've got a new target to get the SPOOK Ironman PB.
Don't hang around though - entries are already open for Switzerland next year....and my legs are still recovering from this year's race.....thats just cruel!
This discussion thread is closed.