Timely Reallity Check!

Yesterday was our last long ride (by long I mean more than 120km), and the last time I could test my nutrition for the race. I have switched my nutriotion plan from taking solids on the bike to using Hammer Perpeteum. I decided this last week after seeing the product at Huskisson, and then talking to Jeffinator about his experience with it. Anbyway, the stuff certainly works, so I suggested Jase tries it as well, as he has concerns about his nutrition during the race. So yesterday was his fist test of it. With Perpetuem you dont need to take any solids on the bike...crazy huh, but you dont. We weent pretty much 6hrs yesterday on the bike, including 5 x 15km race efforts, and had no food or Gels for the entire ride...sensational. Its so important to sort out what you can control for this race....nutrition is one of those most critical, and to now have a plan I am confident with is great. The only thing, and this is the going back to the title of this blog is making sure you get enough nutrition and fluids into you during the race. I got the nutrition right, but the fluid intake wrong, and by the 5th race effort (about 145km) I was starting to feel it. I had a slight headache which got worse over the next 25km, and by the time we began our run off the bike my head was thumping, I was thirsty as hell, and hot! My heart rate was through the roof and I could not bring it down, if this happened during the race I would have had to walk to bring it back under control! So, I am going to have to remember to drink enough fluids, and stay hydrated right from the word go. Its also important (as AndrewM rightly pointed out) to ensure my days before the race are used as prep to. I told Rollo about this, and he agreed about the dehyrdation factor taking its toll, but its also comforting to know that he understands that the volume of training we have done over the past few weeks does play a part, and of course we will be ready and tapered on race day. Its so good having a good coach to provide you with the training required, and who without fail is there with good feedback and advice.....sensational!

So apart from what really was a great session with Jase and Andrew yesterday, this past week has been great fun. I again struggled for motivation with the swims, but as long as I can maintain my fitness levels with that over the next few weeks thats good enough. I did a brick session with Matt on Tuesday before he choofed off to China, he is still struggling a bit from his fall, and has not been able to swim or run since (3 weeks) so i hope the time away heals his ribs and he is able to use the last 3 weeks to somewhat prepare. Not ideal, but to have him out there with Andrew, Jase, Jeff and Tim would be great. Just one person missing really - Vlad! Come on son, late entry!!! Speaking of the race (yes again), our numbers have been released. I am jealous, Matt has been given a cracking number (sorry matt hope you dont mind) : 1111 - hows that! If you are interested in following the race live on the internet, you can through the following :  Athlete Tracker  

(http://www.ironmanoz.com/ironmanoz/race-day-coverage.htm)
I'll post the link again just before race day with the rest of the guys race numbers (mine is 687 by the way!)

Wednesday I had a really tough turbo trainer session which got the blood really pumping, and then ran a solid 25km with Jase on Thursday. I kept my heart rate low for that which was good.

So this week coming is the last of the solid weeks before the race, the last 2 are full taper. Its so strange to think that I have been training solidly for this for so long now (nearly 12months), and to think its all done in 3 weeks.....

So this weeks totals :

Swim : 6.5km (2.5hours)
Cycle : 280km (9.5hrs)
Run : 55km (4.5hrs)
Total : 16.5hrs

Until next week!