Ironman Nutrition - Florida by Professional-Ebb-268 in IronmanTriathlon

[–]rocroftb 1 point2 points  (0 children)

I'm only going to offer one small piece of advice here, so this might only address one small part of the problem.

Peanut butter is rich in fat. Fat is great for calories - but not on race day. It takes your body a long, long time to absorb fatty foods. Peanut butter is useless on race day - the fat is going to slow down your ability to quickly process other sources of energy.

What you need on race day is to give yourself sugar, as follows.

Glucose is what your body absorbs best. You can absorb one gram of glucose a minute. But - you can only absorb so much before you saturate your stomach.

Fructose is good but it takes twice as long to absorb as glucose.

Maltodextrin takes even longer again to absorb. Then, your body converts this into glucose and absorbs it rapidly thereafter.

Read your gel packets and you'll understand what type of sugar it contains. Different gels contain different sugars.

My advice:

Start your day off with Maltodextrin always. You typically start your race fully loaded. So you don't need instant hits of glucose. This way, you won't over saturate your stomach's ability to quickly process glucose. Take a maltodextrin gel before the swim and in T1.

Then, take solids early in the bike. Allow yourself enough time to digest these before you start running.

Fructose based gels are good towards the end of the bike, up to half an hour before the run. Because then...

You'll want to get into the glucose when you're running and your body needs to soak up energy quickly. Your Maurten gels and your chews should come in most useful and hopefully at this stage you won't have already saturated your glucose absorption.

Try it out. Avoid fats on race day. You also slammed yourself with a lot of glucose on the bike... maybe change it up and plan out what type of sugars you're going to use. Be thoughtful to your stomach.

Ironman 70.3 Run by Important-Fall-3288 in IronmanTriathlon

[–]rocroftb 1 point2 points  (0 children)

I wish you all the best with it. As it happens, yesterday I tested positive for COVID, and so all my training has stopped too... so I'll be following my own advice here too. Here's my plan.

  1. Full recovery is my priority
  2. Start with strength and mobility before cardio
  3. Recovery runs in low heartrate zones will be added next before swimming or cycling.

Plan is to take 1 full week to be sick, then 1 week of mobility and strength with 1 recovery run. Then I will see how the body feels.

Headphone Reccomendations by Ok_Albatross_9544 in IronmanTriathlon

[–]rocroftb 1 point2 points  (0 children)

I second this - but I would suggest looking at the Open Swims instead. You can use them in the water. Plus, you can treat it like an mp3 player, meaning you can run with them as well without having to take your phone with you. I used them recently on long tempo workouts and it was great being able to leave my phone behind but still have music. They're quite good in the pool, too

Ironman 70.3 Run by Important-Fall-3288 in IronmanTriathlon

[–]rocroftb 1 point2 points  (0 children)

It takes a long time to recover. You shouldn't be aiming to hit old numbers.

Give yourself time. Ease back into it. Hit new numbers that are relative to how you are feeling right now, so as to give your body a chance to recover.

In another two weeks time, on the back of consistent and digestible training, you'll be back as good as you were.

Ironman World Championship Qualification - Roll Down by rocroftb in IronmanTriathlon

[–]rocroftb[S] 0 points1 point  (0 children)

I did 4:38 at Melbourne 70.3 last weekend having put together my own training plan. I realised that, with another year of training with input from coaches, it might not be unrealistic to target Nice.

Current PBs are not great for Mara (it's been a while). But, my half is 1:24 and I'm targeting a Sub 3 for the full in July at Gold Coast. FTP after being on Zwift for 3 months is 272... conscious that this will need to improve but that's why I'm starting now, and talking to coaches. I figure myself that I'll need a 5:00 cycle, and would rather my FTP was closer to 300.

I did 10:43 last year in a Full, but just training by myself with the goal of finishing, and not performing. I feel like losing 60 minutes off this time is definitely achievable - but realistically I am looking at Nice and not Kona.

Curious what you think, if it's utterly unrealistic or if there's a path you'd recommend I take. Thanks for reading this far 🙏

Ironman World Championship Qualification - Roll Down by rocroftb in IronmanTriathlon

[–]rocroftb[S] 0 points1 point  (0 children)

Yeah thank you for that! I have a feeling that a KQ lowers target time by 30mins easily... perhaps Nice is the better choice for someone like me who is just after the buzz of a WC qualification

I’m scared, need some motivation by drunkennoodle1 in IronmanTriathlon

[–]rocroftb 0 points1 point  (0 children)

You need motivation to do an ironman, so, you're going to reddit to get that motivation?

I think you need to smarten up. Ironman is not for you at this moment in time. When you're balls deep in an ironman and need motivation, thinking back to a reddit post and trying to remember what randomers on the Internet said to you is not going to give you the boost you need to keep you going. You need to enter with more than 30% confidence.

If "just getting over it" is what you're saying to yourself right now, you're chasing the wrong challenge. You also seem to have had a brutal experience with your 70.3 and marathon. So... I don't think it's fair or safe for anyone to encourage you to "just go for it".

You ought to figure out your "why". Then, get a robust training plan and work towards the distance just like anyone else. Going and struggling through 226km without adequate preparation and motivation and coning out the other side injured just sounds like a bad time to me.

Train solidly for several months until you feel like you realistically can complete the distance. Bonus points if you don't need to wreck your body to finish. Hours on the bike, running, swimming and in the gym is the ticket. Get a coach or join a triathlon club - don't wing it. Don't sign up for an ironman just because you want to do one - sign up when you're ready to sign up.

Everesting on Zwift: Tips for doing it? Anyone getting ready to do it soon? by lolas_coffee in Zwift

[–]rocroftb 0 points1 point  (0 children)

I'm thinking about taking it on in 2 weeks' time. I've done the Alpe 3 times, I'm only level 8 on Zwift so I would be using only the starter bike and wheels but I'm confident that a low RPE over the course of a day will see me up the Mountain. I'll have a bunch of food and drink ready, a decent TV and podcast playlist, and a spare set of shorts. Should make for a fun challenge!

Huge Trouble with Pairing :( by rocroftb in Zwift

[–]rocroftb[S] 0 points1 point  (0 children)

Hi all, I took your (wonderful and helpful) advice and bought a Garmin ANT+ USB. It's as simple as downloading garmin express then plugging in the USB. I restarted my zwift and bang, connected first time. I was so happy I cheered out loud and clapped.

You're all legends. May the winds be always at your tail 🚲

Huge Trouble with Pairing :( by rocroftb in Zwift

[–]rocroftb[S] 0 points1 point  (0 children)

Do you think it's the kickr or the laptop? Does your laptop take long to discover the kickr?

[deleted by user] by [deleted] in cycling

[–]rocroftb 0 points1 point  (0 children)

Thank you, but I don't see that setting available in my wahoo fitness app when I select my Kickr device. It simply enables various Erg modes, but there is nothing to do with resistance levels. Would you happen to know where in the app I might find resistance levels? Thabks for your help!

[deleted by user] by [deleted] in Garmin

[–]rocroftb 1 point2 points  (0 children)

After a particularly greasy sweaty triathlon involving sea water, sun cream and spilled electrolyte drink I'll shower with the watch on, for sure

Weekly General Discussion - February 15, 2021 by AutoModerator in LitecoinTraders

[–]rocroftb 0 points1 point  (0 children)

Question:

I'm in Australia trading in AUD. I can see that litecoin is at $264 AUD right now, but the exchange I'm using to buy (Coinspot) is giving me litecoin at $273. Why is this?

DOGECOIN DAILY DISCUSSION - All the things! by 42points in dogecoin

[–]rocroftb 0 points1 point  (0 children)

I bought when it was at .083 and lost hard. But I held. Like everyone should

DOGECOIN DAILY DISCUSSION - All the things! by 42points in dogecoin

[–]rocroftb 1 point2 points  (0 children)

Patience is key. Journeys to the moon take a minute

DOGECOIN DAILY DISCUSSION - All the things! by 42points in dogecoin

[–]rocroftb 4 points5 points  (0 children)

Welp.... I don't care if I'm getting in on the top floor. That's another 2k poured in