Suzy / runitloveit; Basically, Yes I am showing off and trying to mkae you all jealous in regards to the personal massage therapist.

Suzy, I understand what your saying about the race, but I think it will keep me from getting nervous for a little bit longer. Plus if I cant race a decent pace for a 1km swim and then recover by the next day i dont think i will have much hope in the Ironman anyway. 1km swim should only take me 15-18mins in good conditions so I think i will give it a crack. Think i will swim with out wetsuit so when I put the wetsuit back on Sunday it will feel great and fast.

I will also be wearing a race number belt so Muzman mentioned will have to turn and flip numbers in T2, should be pretty easy.

Cheers

Take a tip from me - I intend to leave myself a note, written in Texta on a colourful piece of paper, in my Run Bag - "Flip Number Over!" - so I don't forget.

If I didn't use memory aids, I would forget to breathe sometimes

I just got asked by a work mate howlong it is to the race - then I looked at it in days.

Hey DAZZA K might be time to start training

A long ride across the Nulabor might do the trick

Yep, i think the penny may have dropped finally!

K

Can I borrow that penny. I think my husband needs it too

wt

LOL!!!

Gee, you're funny. Have you seen my log?



We'll talk about this later honey - don't go giving away any pennies yet though.

No I haven't seen your "log" but i have seen your belly........ at least your eating like an Ironman.... now if you just add the training.........................

Dropping pennies isn't that how the Gran Canyon wa formed?? Oops not PC so I better not go there



Now for eveybody else on this thread, are we going to see any public declarations of finishing times or splits?!?!?
And none of the PC "I just want to finish" garabge.....we all want to finish that is the primary and unspoken goal of every endeavour.
So lets see some times.
I for one have some pretty cool Aunties in my life and i think one of them may well be overtaking a truck or two on december 2nd

OK, I'll go first B+!

To be honest, in a first Ironman you just want to cross the line in the cutoff time and finish the damn thing feeling well enough to enjoy the aftermath, but I have always loved the event and so don't want to dishonour it (or myself) by cruising around and sneaking in at 16:59:59.

So - bearing in mind I am probably the wold's slowest triathlete over any distance except sprint - I am hoping for a sub-14 finish, which will give me time up my sleeve if I have a disaster (mechanical or physical).

So - A Goal = sub-14. B Goal = Bloody well finish upright!

M

Gotta go public I guess

9:55

Swim 1:05 (inc T1)
Bike 5:10 (inc T2)
Run 3:40 (GC marathon was run specifically as a goal time for this race. Nice and easy, give it some at the end from the last turn around. 3:38 it was)

Plan is for good gutsy swim, bike at my target heart rate of 150-155, run 155-163 (max 201). If I do that, the time should look after itself. I think I could possibly ride 5 flat though at that effort. I just don't know. Such a flat course which in itself can make it hard. Don't have a speedo or stopwatch (polar F1) so wont know till I get home

Well I dont even know were to start looking when the discussion about times start. So sorry to break the good honesty on here but I think I will just go with the "Happy to finish" statement.

But in good spirits I will post some times from past races etc and if any one wants to have a shot at my finishing time go ahead;

Half Ironman Busselton 2007; 5hr28mins; I am alot fitter and about 12kgs lighter now.
10km October 07; 39.08mins PB by 5mins
Olympic Distance last weekend; 2hrs19mins (24min 1.5 Swim, 1hr12min 40km ride, 42min 10km split) Choppy water, head wind in sections of bike, good conditions on run)

General feeling; I am possible the fittest i have ever been as far as endurance fitness goes, feel very confident i can do around 1 hour for the swim (if good conditions) and I am fairly confident I should be able to avg 30km/hr for the bike which should bring me in on the 6hour bike split, from there the run is anyones guess.... in training I have run 23kms in 1hr55mins but so far that is my furtherest run (plan on doing 30km next week).

So guess away but from me it is a "Happy to Finish"

Been my first as well, the 17 hours barrier is first to tick off, but deep down for me sub 14hours is what I'm hoping for. With swim (1:30Hr), bike (7:00 hrs), run (5:30hr). For me lots will depend on the temp of the day as to the final ratio of run / walk.

To be honest, my only goal other than finishing in good shape, is to beat my PW of 13.56.

I think my swim will be around 1.20, bike probably 6.30 - 7.00, and run 5.00 - 5.30.

Most important will be to smile and enjoy the day!

Neavesy...I got you down for a 11.15

Plazbot...you hunk of Man...just beat YY old time

My fastest half is about 90 seconds quicker than his now. I heaped it onto him of course. He would just about pop if I get an IM time quicker as well 9:53 I think it is. If I had one of those falsh Cervelo bikes it would make it easier

Kandingo; 11:15 WOW!! if I went/go anything near there ""I will be happier then a 16yr old boy at a strip club"" (I heard that saying over weekend, thought it was pretty good)

Quick question, over weekend I had a conversation about Salt Tablets, now I dont know alot about them but I have heard alot of people talking about them, esspecially for Busselton due to heat. Is there any CR Memebers here that know more about Salt Tablets and any tips on taking them? or is anyone taking them???

Cheers

Salt is something you really need to play with in training. It really can ruin your day if you get it wrong in either direction. I myself use Saxa sea salt (from the supermarket) at about 1 gram per hour. Put it in my bike bottles and in a zip lock bag for running. You have to try it out these next two weeks to make sure the one you use dosen't hurt your stomach. I am a very heavy sweater though and drink a whole lot to keep up and therefore need the supplementation.

Neavesy, the first rule for Ironman is "Don't go changing anything in the last month before a race" stick with what works and then experiment in training wel before your next race. This applies to food, clothes, bike gear, shoes, routine and anything else you can think of.
Salt intake is very tricky and in my opinion over-emphasised in some areas. If you have cramping issues on a regular bases then you need to look at diet as well as structural/functional body issues to try and work out the cause.
Chris Leigh was recommended after much testing in Australia to take 5 tablets an hour in races, he did this but still cramped and had problems. this dose was beleived to be at the high end of intake and many people thought he was taking to much. He went to the Gatorade institute in the USA and was tested there and he came back with a result of take 20 tablets an hour. He said it tasted terible to to but it reduced his issues to a large extent and worked for him. But he tested things outside of competition phases until he got it right for him.

Just a thought guys, but after the Saturday briefing they traditionally take team and group photos. (I guess they do it that way at Busso???)

Whaddy'all say to a CR team photo?

Great idea Muzman!

DazzaK & myself would be in for this.

K

Sound like a great idea Muzman. Count me in too!

B+ and Plazbot, Thanks for the tips, I only breifly looked into Salt tablets and then had a good think about it and realised I hardly ever cramp so why would i need more salt. So yeah the Salt tablets are out of the question. Cheers.

Neavesy, these really long endurance events sometimes bring on cramping in people who don't normally have problems. Its too late now to experiment with salt tablets, but just make sure you take in plenty of electrolyte drink during the race. It won't hurt to increase your intake of salty foods the last few days before the race as well. Good old 2min noodles are great for this as well as being really high in carbs (be sure to use the low fat ones).

Sounds great Muzman. Count me in too.

In that case, I will find out who needs to be spoken to to organise a group shot. Stay tuned for info.

Can I suggest that everyone brings a piece of CR gear to wear for the photo? (Cap, visor, tritop, whatever, even if you don't intend to race in it).

M

I'll wear my CR cap so you'll be able to spot me.

mmm... I'm sure I can come up with something I just have to remember to pack it.

K

I'll have my cap on as well Muzman.

Hey guys

Did you notice that there is a new listing of competitors on the IMWA homepage, and it has our RACE NUMBERS on it!

Mine is 926.

Happy with that

Thanks Muzman!

474 for me
and
473 for DazzaK

Woohoo!!

K

616 for me!!

Today I did my run in my planned run outfit with my pockets filled with gels to make sure nothing rubbed or scratched. I must have looked like a right wally running down the main street to the bike path in a tri top, tri shorts and with 10 gels in the pockets. Good entertainment for everyone driving to work!

We are nearly there people!!

My race plan is written, nutrition plan finished, I have said a prayer to the weather gods - have I forgotten anything??

I want to say THANKYOU to everyone who has posted on this topic - your thoughts, replies, questions, suggestions and encouragement has been invaluable to me. Most people think I am absolutely crazy for doing this, so it is comforting to be able to post my thoughts here and know there are other people around who 'get it'!!

runitloveit, have you actually tried to swallow 10 gels in the expected run time during training?
It looks like a lot of fuel to be carrying, given that you should be trying to take in the bulk of your fuel on the bike. Perosnally I have been lucky to be able to down 4 GU's during the marathon, 2 in each hand at the start. Plus whatever drinks at the aid stations.
I'm not saying don't take them I am just curious to see if you have actually tested it out on yourself. In 1998 I took 30 gels with me for the bike and run, I had never really tested this amount out and during the race after 15 I couldn't stomach any more and ended up throwing them out of my pockets about 10k into the run. The lesson learned was test things out in training.

Hi B+ - yes, I realise that is alot and am carrying more than I need, but it gives me a sense of safety! I am certainly not expecting to use them all, but I don't want to be stuck out on the run course without the comfort of my gels - especially as there are none being provided on the run course (the race booklet states no gels will be provided on the course).

Yes, I am planning to take in the bulk of my fuel on the bike and I have trained with eating bars/bananas/vegemite sandwiches on the bike and switching to gels for the run. I am planning to take in a gel every 45 minutes on the run, just like in training, and I ran a marathon last year where I did this - gel every 45 minutes, with a mix of water and sports drink. I carried 6 gels in the marathon and only used 4, so I know that I have a buffer.

I don't know how long the run will take me in this race - I have a fair idea based on training, but given this is my first ironman marathon it is unknown territory. If carrying more gels then required is going to help me mentally to get through the run then so be it!!

Do what keeps your mind at ease..........I just hope for your sake and your supports that you aren't out there for 7.5hrs sucking down 10 gels.
same ingestion time frame of 45 minutes and only 5 gels....A way to give yourself some incentive to finish faster

Bib Numbers so far:

Aunty - 474
Dazza - 473
Muzman - 926
runitloveit - 616
PaddymelonPete - 355

Who else??

K

ps. you can see im very busy at work today (no comment B+)

I should add that i've just checked out the merchandise at IMWA.
It looks as though we are going to come home broke.... sorry Daz!

K

Hi Aunty K, could you please add #355 - Paddymelon Pete to the list.

Ya can say that again!

Plus I'm getting "Ironmate" shirts for my whole support crew! Ka-ching!

Its lucky bib number 881 for me.

I hope you're all enjoying the taper.

Suzy

Just a quick note to wish all and sundry a great day in Busso...especially my old training partners Daz and Aunty (they gave me the flick and moved further west to be closer to the supercoach!) all the best for the big day. I know the big fellas got the strength to make his first Ironman a sucess, and Aunty, well, as I've said before, shes a pocket rocket who just keeps on going and Busso will be no different. You've both trained hard (OK maybe one of you slightly more than the other!) and I know that the 2/12 will be a big day. Prof, Mrs Prof and the students will be watching online...

Best of luck guys!

Prof

FP - that is a lovely post & we both thank you! I can't wait to get outta Sydney & get over to Busso. The race next week is going to be a great one & I also look forward to seeing Dazza enjoy himself

Talk soon,
K

Highlights of last years race.

Looks like a great event in a beautiful area. Wish all of you the best on the big day.

BTW - Can you believe the girls winner ran with a camelbak? Crazy!

Well, only one more day at home before Mrs Muzman and I fly out for WA.

All butterflies are in formation and taxiing for takeoff

One good thing - I did a practice pack of my bike into borrowed bike box and it all fits! Plus, I'm pretty confident I can get it back together again so it will work. If not, there are 2 bike shops within spitting distance of my motel.

I have my map of Busso with supermarket, bakery, cafes and pubs highlighted, as well as timetable of events for everything happening race week.

As a first timer, I am keen to sample everything on offer (without actually doing the fun run or ocean swim, you understand) but I will be careful not to overdo it.

I am taking my laptop with me, so I will be in touch and provide a race report afterwards, but I just want to say thanks to all CRs who have contributed, encouraged and advised me and the other Busso starters from the start of this thread. Too late now for last-minute advice, but your good wishes mean a lot.

To the other CRs who are doing The Longest Day - I'll see you in Busso!

Don't forget - "If it's too easy, it's probably not worth doing anywyay".

Good luck Muzman, Runitloveit and all other competitors!

Dishes are done. Last proper session OVER. Fly out Wednesday. Pumped. Good luck everybody. Not that anyone needs luck it is just where preparation meets opportunity.

Hi All - this is a quick report in from Esperance WA.

Daz & I are having a relaxing day before our final drive to Bussleton tomorrow.

I hope everyone is ready for Sunday, I know i'm very very excited.

This morning I was at the local pool for a dip, now i'm off for a run along the waters edge.

Ohh... btw - it is a bit chilly here at the moment, so pack a warm jacket

Take care,
K

B+, WT, FP - I'm missing our chats

Me too Aunty . Missing you heaps!

Take care, travel safely, look after your gorilla and smash that ironman

wt

Good luck to everyone taking part

just thought i'd pop my head in and wish everyone good luck!! Runitloveit, you especially of course, but everyone who takes this on, good on you! my admiration and respect goes with you all..

not too long ago i read a book by an american called The Athletes Way that's peppered with quotes.. some interesting, some not so much, but the one that seems most appropriate to IM is "without suffering, there can be no progress"!!

i'm in awe of you all..

take care of yourselves, and good luck!!