Browsing Posts published by Jason Schauer
I’m a “Toughman,” “Tinman,” and soon to be Musselman and Ironman… Holy $hit, it is getting confusing remembering what I am these days. With my last race before IM Louisville right around the corner, I must be sure my pacing and nutrition plan is dead on.
The plans on paper, and theoretically make perfect sense. But theory and what my emotions dictate are completely opposite. The hours spent on the bike will be the determining factor of how well I do. It will dictate a 2:00 half marathon or an 1:40. My hope is to be able to give a few minutes on the bike to gain several on the run.
Nutritionally I will be working with Gu, shotblocks and Gatorade. The target is 350 calories per hour on the bike. I had a thought to use cliffbars a well, but as Coach David suggested it may be a bit much to digest during the ride. I will however consume one, an hour before the race starts.
The Gatorade will come in three forms, 1 bottle- 2/3 water : 1/3 Yellow Smack Gatorade. The next bottle will be a 50-50 mix, sorry Curtis not using vitamin water. The final bottle will be strait yellow drink, and the most concentrate. The idea is to start with the bottle with the most water and as we go through the 90km progress to the hard stuff.
The run will include strictly Gu and Heed electrolyte replacement, provided by aid stations along the course.
Pacing will be a bit of a challenge and I will rely strictly on perceived exertion. My power meter has not yet been delivered by Santa and my Garmin is too useless to rely on for HR. We rolling old school for this event.
My time last 70.3 was 5:43, I plan to improve 3-4 min on the swim and 15minutes on the run. I am hesitant to predict the bike because I don’t even want to imagine a fast time, that’s when I blow up. My t2 will be a little longer because I will be wearing bike shorts on the ride and changing for the run. Normally I would not do this but I am preparing for ironman and there is no way I will be riding 112 miles in a double wide maxi pad.
Prediction!!!
Ambitiously I would like a time of 5:20; :30 swim, 2:55 bike, 1:40 run… Well that still leaves 15 min for transitions? Ok than let’s bump that estimation to 5:15…
Looking forward to Sunday, can’t wait to see my results.
I’m a “Toughman,” “Tinman,” and soon to be Musselman and Ironman… Holy $hit, it is getting confusing remembering what I am these days. With my last race before IM Louisville right around the corner, I must be sure my pacing and nutrition plan is dead on.
The plans on paper, and theoretically make perfect sense. But theory and what my emotions dictate are completely opposite. The hours spent on the bike will be the determining factor of how well I do. It will dictate a 2:00 half marathon or an 1:40. My hope is to be able to give a few minutes on the bike to gain several on the run.
Nutritionally I will be working with Gu, shotblocks and Gatorade. The target is 350 calories per hour on the bike. I had a thought to use cliffbars a well, but as Coach David suggested it may be a bit much to digest during the ride. I will however consume one, an hour before the race starts.
The Gatorade will come in three forms, 1 bottle- 2/3 water : 1/3 Yellow Smack Gatorade. The next bottle will be a 50-50 mix, sorry Curtis not using vitamin water. The final bottle will be strait yellow drink, and the most concentrate. The idea is to start with the bottle with the most water and as we go through the 90km progress to the hard stuff.
The run will include strictly Gu and Heed electrolyte replacement, provided by aid stations along the course.
Pacing will be a bit of a challenge and I will rely strictly on perceived exertion. My power meter has not yet been delivered by Santa and my Garmin is too useless to rely on for HR. We rolling old school for this event.
My time last 70.3 was 5:43, I plan to improve 3-4 min on the swim and 15minutes on the run. I am hesitant to predict the bike because I don’t even want to imagine a fast time, that’s when I blow up. My t2 will be a little longer because I will be wearing bike shorts on the ride and changing for the run. Normally I would not do this but I am preparing for ironman and there is no way I will be riding 112 miles in a double wide maxi pad.
Prediction!!!
Ambitiously I would like a time of 5:20; :30 swim, 2:55 bike, 1:40 run… Well that still leaves 15 min for transitions? Ok than let’s bump that estimation to 5:15…
Looking forward to Sunday, can’t wait to see my results.
Went to the Doctor today, aka the Chiropractor and aka my pops… Who was concerned my iron and potassium levels were low and I had a bit of inflammation. I have a feeling this is due to my training load this past weekend, 6 hours in the saddle and Sunday Brick Workout. Pops was not to concerned about the inflammation for this reason, and prior check ups had shown minimal build up. But he did question my diet and how much red meat, spinach and other iron rich foods I am eating. I will admit that my red meat intake is limited, and normally eaten once per week. However, I eat spinach with the best of them, levels pop-eye could not keep up with.
Being a little curious, I take this to Google, to learn a little bit more about the importance of Iron. Turns out, “Iron is essential for athletic performance. One of its major functions is to carry oxygen to and carbon dioxide away from all the cells in your body. The brain also relies on oxygen transport and without enough iron you will find it hard to concentrate and feel tired and irritable. Iron is also needed to maintain a healthy immune system. If you don’t have enough iron you may be prone to more frequent infections.”
I still have yet to do thorough research on what causes inflammation, but it could very well be a lagging indicator of an Iron deficit. To be sure this does not keep up, I will be including a few additional Iron rich specific foods into my diet;
- Lean red meats: 2-3/ week
- Fish: tuna and salmon 1-2/week
- Spinach: as much as I can handle
- Vegetables: as much as I can handle
- Wheat Germ- got the tip from pop, so we will see
Any other suggestions, drop me a line. In the next addition we will be exploring Potassium, not actually sure there is anything to explore, my thought is eat more bananas… We will see!
It is pretty wild to think that less than a year ago I was preparing for a 70.3 and the very thought of the distance was daunting. Fast forward 10 months and I am completing the same distance as a tune up? Looking at this weeks training, there is not much different than prior race tapers. continue reading…
So is has to be the coolest thing I have ever found, and it is free. This will be my first of many, enjoy… Thank you animoto.com
So wait… What??? You want me to do a 3 hour ride the day before a race? Errr, thanks coach, much appreciated. GSB race review, race was first weekend in June. Lo siento, little tardy.
The race is a very early start time, like real early, 6:45am in the Bay. The conditions, which were of no fault to the race director, were choppy. The wind definitely was apparent in the morning which made the swim a little bit more difficult then needed. The first wave went off with little warning and caught most off guard, including myself, after scrambling to find my position off to the side, we were off. I really think that weak swimmers could run this entire swim course, because it is so shallow, and it seemed like some were trying. continue reading…
