Ironman Arizona – Week 1 Review

 Ironman Arizona   Week 1 Review

The AZ State Flag Is Just Really Cool Looking

Ironman Arizona training has started already and the first week was not easy to say the least.  Hill work plus speed intervals plus temperatures reaching the 90s and humidity at a bazillion percent and you have the recipe for a tough week.

All that being said I am very excited to be back in the saddle, so to speak.  Getting long rides in and working on my goals for IMAZ has been invigorating.  I am using Jeff’s tips on getting rid of my Speedfil and using only water bottles on the bike.  With a 3 loop course on the bike this should be somewhat easy to do.  I am going to have my torpedo upfront along with a cage on the down tube.  Lastly I am going to put one cage on the saddle to hold a bottle of water so I don’t have to stop at every aid station on the bike.

Also my nutrition is changing as well.  I am still going with EFS Liquid Shot Kona-Mocha (800 calories in two bottles) in the torpedo but my down tube water bottle will have Herbalife24 Prolong (750 calories) coupled with Herbalife24 Prepare.  This mix is great because it provides me with calories and has a mango taste which coupled with the Kona-Mocha will make me feel as if I am at brunch rather than a 112 mile race.  The remainder of calories needed will come from two HoneyStinger waffles (160 calories per waffle for 320 total calories.)  This combination will give me a total of 1870 calories (~ 300 calories per hour) and no need to stop at special needs on the course.  The difficulty will be the timing.  I am used to drinking every 15 minutes and will continue to do so but will now need to include water in the rotation.  Nothing too difficult to do but it will take practice getting it right.

The nutrition and hydration on the run will not change from Ironman Texas as I felt great the entire run.  My one goal is to train at a higher heart rate since I plan on racing at a higher heart rate.  The higher bpm will not be difficult to achieve with the weather being what it is in the summer here in Texas.  Of course with the higher temps will come slower paces, but focusing on heart rate is what I need to do.  Reading this post from my Spidey-Twin Maria Simone (we are born 1 day apart) of No Limits Endurance Coaching will help in re-enforcing this thought process.  Every summer I complain that my paces are slower and it isn’t until August that I realize the weather is what is causing this issue and I’m not magically slower.

Now for the swim……oh the swim.  I am seeing some great swim times from folks racing right now and I long for those days.  I know that I swam slower because I went without a wetsuit at IMTX but that does not make me feel better.  This is one discipline that I need to and will get better at.  I am going to an OWS clinic on Wednesday evenings to get the practice in.  As they say, practice makes perfect.

Here are my stats from Week 1 and it looks like the percentages compared to IMTX training are right in line……Thanks Coach!

Screen shot 2012 06 11 at 6.58.34 PM 1024x470 Ironman Arizona   Week 1 Review

Ironman Arizona Training Has Just Started

DON’T WORRY VIDEOS WILL BE MAKING THEIR WAY BACK TO THE BLOG AS WELL…..HAHA!

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  • http://www.seejenroerun.blogspot.com Jen

    Go get ‘em Jason!

    That is a cool flag – very super-hero like.
    Jen recently posted..Cracking the code to my tummy troublesMy Profile

    • http://cooktraineatrace.com CTER

      I am going to use the rays coming out of the star for my tattoo in November. I just think it is really good looking.
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://danglethecarrot.blogspot.com Jeff Irvin

    You’ll like the new “aero weenie” hydration setup Jason!

    However, with this heat don’t be afraid to train with the Speedfil because it is almost impossible to carry enough hydration right now. I am considering putting the stupid xlab back on my saddle so I can carry an additional 2 bottles for the long rides.

    Big first week! Nice job!
    Jeff Irvin recently posted..Things of Interest …My Profile

    • http://cooktraineatrace.com CTER

      Yeah, I am keeping the Speedfil on for now but I am also thinking that I need to train with reaching down every now and again. The weather is such that we don’t have much of an option but to work with all that stuff on our bikes. Good thing is that it gets us to train with more weight and then we have less weight during the race.
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://www.racingwithbabes.com Tonia

    Woo-hoo, new training cycle! Super interested on hearing your impressions of IMAZ. There’s quite a bit of talk between me and my friends about making that race our goal race for next year.
    Tonia recently posted..a cautionary tale …My Profile

    • http://cooktraineatrace.com CTER

      IMAZ sells out in 15 minutes so you may want to try and register for it when it opens and not wait to hear from me about the race. If you wait for me the registration will be closed and you will be looking at 2014.
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

      • http://www.racingwithbabes.com Tonia

        Yeah, I know that. I’ll be stalking my computer when it opens. I still want to hear your take on it regardless.
        Tonia recently posted..a cautionary tale …My Profile

        • http://cooktraineatrace.com CTER

          I will give you my take for sure. I’ve done the bike course on the CompuTrainer and it is FLAT….I think it is flatter than IMTX.
          CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://www.runthisamazingday.com katie

    you are not making me want to do this race any less! too bad it’s sold out…or maybe, GOOD!
    katie recently posted..believe it or notMy Profile

    • http://cooktraineatrace.com CTER

      Well I know you got a friend out there so swing on by and volunteer then register the next day. If you do register out there I will race it again and we can all make it as weekend.

      I had been thinking about doing IMFL next November but the chance to chase your a$$ around Tempe at IMAZ would be too much to pass up……haha!
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://www.ironmanbythirty.com Kevin

    Ironman training week 1??? Didn’t we do this already about 6-7 months again??? Talk about deja vu!
    Kevin recently posted..Race Report: Grand Rapids TriathlonMy Profile

    • http://cooktraineatrace.com CTER

      You know you will be getting a Week 1 review every 6-7 months right? This distance is the one I love the most and can’t see how I wouldn’t keep doing it as long as finances and the body allow.
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://tridiesel.blogspot.com BDD

    There is no hills on that Arizona course, a false flat out, slight decline back

    I am in the process of changing my nutrition as well. Such a fickle thing to deal with
    BDD recently posted..Deer Creek Olympic Aquabike Race ReportMy Profile

  • http://marleneontherun.com Marlene

    Just curiosu – why the decision to change your hydration plan and ditch the Speedfil?

    Awesome job kicking off training! You are made for this!
    Marlene recently posted..Binbrook Triathlon Race ReportMy Profile

    • http://cooktraineatrace.com CTER

      You have to ask my aero-weenie coach…..Jeff Irvin.

      In all seriousness though: Carrying the extra weight is not necessary. You can grab liquids on the course and so you just need to have the minimum to get through the race.

      I can put 800 calories upfront on my Torpedo in EFS Liquid Shot. I can put another 750 calories of Prolong with the Prerace (this is a nitric oxide/creatin mixture that will get oxygen to my blood and fast-twitch muscle fibers faster) in my down tube and then just grab water off the course. Less weight to pull around the course = faster and less energy expended.
      CTER recently posted..Ironman Arizona – Week 1 ReviewMy Profile

  • http://www.cupcakeactivist.com Elise

    Looks like I’ll be joining you at IMAZ this year. This will be my first full. I’m looking forward to seeing your training and nutrition.
    Elise recently posted..#3 on My Top 10 Cupcakes of All TimeMy Profile

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