Watch the race LIVE!!!!

I will repost this information as it gets closer but you CAN track the athletes' time and watch everyone at the finish line.

http://ironman.com/events/ironman/louisville

According to Ironman:

Real Time Athlete Tracking allows you to follow an athlete's progress through the course with split times, pace, transition times and position information.

At the start of the race you will see a link for the Athlete Tracker under the coverage tab of the event on the home page of Ironman.com. You can also access the coverage by navigating to "Events", then choosing the race you are interested in.

You can search my name under Joseph Ravago.

5 days left....

Thank you again for your emails and for your words of support at church. We are getting closer to the day and my nerves are getting the best of me. Today, I have decided that I will approach the race like I do the first time I do a particular distance...relax and have fun.

When I did my first half-ironman or 70.3 at the Lake Geneva triathlon, I was initially nervous not only because it was my first attempt at the distance but also because of the hills on both the bike and run course. Once I started the swim, I just stopped caring about what every one else thought and the race and decided to just have fun. It turns out that it was a good race and I haven't been able to duplicate that time.

Motivational videos...Enjoy

Here are some of the videos that I watch daily to keep me motivated. Please note that the last one is a tear-jerker.

http://www.youtube.com/watch?v=Bh1yMnrby3w

http://www.youtube.com/watch?v=sx8ae4TfwrE

http://www.youtube.com/watch?v=uNnSM7xAZNU

http://www.youtube.com/watch?v=zCmg-ay_VIA

http://www.youtube.com/watch?v=EokseUskyDI

http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1

http://www.youtube.com/watch?v=dDnrLv6z-mM

http://www.youtube.com/watch?v=GRHxHapwirw


Maybe the last two were tear-jerkers....

Bathroom break....

Another interesting question that I received was the call of nature during a race. All triathletes know that before the race, nature calls anywhere from 1-5 times. It may be natural but I think a lot of it has to with nerves. I try to drink 2 hours before the race because I don't want to risk having to go to the bathroom during the swim. The lines are ALWAYS long before the start.

Bathroom during the swim

This depends on whether or not you are wearing a wetsuit. If you are not wearing a wetsuit then you can anytime...what does it matter, you're in the water. But I do not recommend it if you are wearing a wetsuit. If you can wait, then during transition. During the half ironman, I always stop by the port-o-john because that amount of time is insignificant.

Bathroom during the bike

This is a tough one. I have seen pro cyclist stop and others just go on the bike. I have thought about it and considered practicing it but I just stop...I think it is safer and unless you are trying for a place at Kona (World Championships) or a podium spot, stopping would be better.

Bathroom during the run

Bushes, trees, cars and other large objects are your friends. The Muncie Endurathon actually had a port-o-johns at ever aid station.

Hydration...its not just water....

The other important part of nutrition is hydration. Hydration is not just water and I don't recommend just water because 1) the body absorbs water slowly; 2) causes bloating; 3) make you use the bathroom a lot; 4) doesn't contain all the necessary nutrients such as electrolytes.

I weighed myself before and after a 3m run in 80 degree weather. I lost 4 lbs. That's actually pretty good but not really because that means, I lost 4lbs in water weight. After a long workout, when you lose a pound or two of weight, you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.

Here is a good forumla: Weight loss (oz) + Fluid consumed (oz) = amount needs to be replaced during training.

Typically I drink 24oz prior my activity (when I have time) and 24-32oz per hour during and 24 oz after. Again, not just water but either Gatorade Endurance because it has a large percentage of electrolytes or IFINIT sport drink and a special recovery drink.

It is also important to note that you can OVERHYDRATE so measuring fluid intake is important.

This topic can become somewhat technical and boring so I tried to just give an overview.

N.B. I have only seen aid stations on the bike segment in half irons and they are usually every 9 miles. During the run part in every race, there is usually an aid station with water and gatorade every mile. This is the difference between triathlons and 5k/10k/half marathon/marathon. In the latter they are usually every couple of miles.

Nutrition..food..lack thereof any taste...

Last week during my display in the back of the church many people asked me what I ate during my training and races. This is a very good question because nutrition is important during any kind of racing. Without proper nutrition and hydration, "bonking" or "hitting the wall may result."

Here are some examples:

http://www.youtube.com/watch?v=JgStAPQhA3M

It showed triathlete Chris Legh bonking 50m from the finish line of the 1997 Ironman. It looked really horrid. Apparently he almost died.

At the 1997 Ironman Triathlon World Championship in Hawaii, Chris' body shut down completely causing him to collapse 50 meters short of the finish line. During the race, he was unable to keep any fluids or food down and had become so dehydrated throughout the day, that many of his organs stopped working. Upon arrival at the hospital, doctors realized they had to operate immediately to save Chris' life.

Besides bonking, hydration is very important. After my first half-ironman, I felt fine but after going to bathroom, my urine was not just a dark yellow which shows dehydration but red. I was a little nervous because that means that my kidneys were overworking and it could have been serious. I will talk more about hydration in another post and touch upon it a little in this one.

People (experts, triathletes, nutritionist) recommend that an triathlete has to maintain 250-500 calories per hour, depending on weights, etc. I try to maintain 200-300 per hour by maintaining the following schedule.

1. 00:00 or top of the hour 1 packet GU = 100 calories
2. 15:00 drink at least 8 ounces (this depends on your sweat loss ratio) of gatorade endurance or INFINIT race formula drink
3. 30:00 slice of wheat toast or english muffin with 1 peanut butter = 130 calories
4. 45:00 drink as above

Sometimes I will eat 2-3 low fat fig newtons - 40 calories per fig newton or a special k bar - 90 calories.

For variety, I will eat some twizzlers. Variety is key because I am sick of fig newtons, special k bars, gatorade, twizzlers, peanut butter, gu. I would prefer to carry pizza and dairy queen but that is impossible and impractical.

In a sprint distance race, nutrition isn't as important during the race because the race last an hour to an hour and half. In an Olympic, it is a little more important. In a half and full, it is very imporant.

Any questions, please let me know. I race on the GU team but there are plenty of other products that will work including Cliff Bars, Cliff Blox shots, Luna Bars, Jelly Belly Sport Beans, etc. I have experimented with all of these and after literally losing or tossing my bars, I am comfortable with my current setup.

Training Schedule for last week

I have begun the process of tapering which is allowing or reducing the volume of my excercise. If I haven't worked hard enough by now, then the next two weeks won't matter. I am trying to maintain the strength and endurance but also give my body a rest. Tapering is very important before a key race so last week and the next couple week's training reflects this concept.

Tuesday 8/12 - Swam 1.5miles -
Wednesday - Biked on an indoor trainer for one hour, doing 2x10min intervals
Thursday - Ran 6 miles
Friday - Swam - 4x 300/200/100m with 15 second rest
Saturday - I actually did a full brick work out - .5m swim, 45m bike and a 4m run
Sunday - It was the parish picnic and I ate 1 hotdog, 1 brat, 1 cup of beer and 2 cupcakes -- I shouldn't have

Less than two weeks...

Again, I need to find a paperbag to breathe in because I have less than 2 weeks before the race. To be honest, I am a little nervous..ok a lot nervous and even flat out scared. I think if anyone tells you that they aren't nervous and scared then they either are lying or even more crazy than the normal person who attempts this distance.

The swim is a huge X factor because it is the Ohio River and the racing conditions depend on the weather the day of and the days prior. If it rains beforehand, then the current can be strong. The first third to half a mile is upstream while the rest is downstream. The key is working hard enough to go upstream without expending all the energy.

I will have more thoughts as it gets closer..but right now, I need alka seltzer....

Muncie Endurathon - Run...or walk

This is the final installment of the Muncie Endurathon...the Run/walk.

When I finally came in from bike portion, I was ready to do the 13.1m run. I got to my slot, grabbed my wet socks, and shoes, rung them out, put them on and then...I needed to go to the bathroom.

What I enjoy about the longer races especially the half-irons, tinman (old phrase) or 70.3s as they are commonly known now, is that they are more relaxed because of the distance. Taking an extra 10 seconds to put on socks or 30 seconds to use the port johns will not significantly affect your time because that time can be made up. In the shorter races, sprint and olympic, ever second counts, so I normally don't wear socks on the bike and am considering switching to the zoot shoes which were designed to run without socks. Did I need those shoes that day.

Everythin was fine during run, the rain stopped and the sun was starting to come out...it was getting hot...but luckily they were handing out wet towels...it was getting really hot...only 12.5 miles left.

After three miles, my feet started to hurt, not because of running but because of running with wet socks. I started to develop blisters...one on each toe and on each blister. I saw an elite athlete run in barefeet carrying his shoes...maybe he feels my pain.

Well...my high hopes of running turned into a walking. With the blistering heat and rolling hills, a normal walk turned into 16 minute per mile run up and down hills. It was brutal. I used the wet towel to cover my head. Oh yeah, when you are out in the heat, a visor just doesn't cut it...USE A FULL HAT!

200 meters from the finish line, I think everyone passed me except one or two competitors and I was about to let them pass me...so I ran...I ran until I reached the finished line....finally...my feet hurt.

Training for the week

After breathing in a bag, I continued my training for the week.

Before that, let me address the topics of which plan, training book, are the ideal books to use.

There are many books out there! I own the following:

1. Going Long which can be found here http://www.amazon.com/Going-Long-Ironman-Distance-Triathlons-Multisport/dp/1931382247

2. Triathlete Magazine - Essential Week by Week Training Guide
http://www.amazon.com/Triathlete-Magazines-Essential-Week-Training/dp/0446696765/ref=sr_1_1?ie=UTF8&s=books&qid=1218225505&sr=1-1

3. The 12-Week Triathlete: Train for a Triathlon in Just Three Months
http://www.amazon.com/12-Week-Triathlete-Train-Triathlon-Months/dp/1592331262/ref=sr_1_1?ie=UTF8&s=books&qid=1218225559&sr=1-1

4. Start to Finish Ironman Training 24 Weeks to an Endurance Triathlon
http://www.amazon.com/Finish-Ironman-Training-Endurance-Triathlon/dp/1841261025/ref=sr_1_1?ie=UTF8&s=books&qid=1218225619&sr=1-1

There are a few that I have but these are the ones I refer to.

You should probably read them all because they all have useful information. #1 is good book to read for the ironman, I didn't follow there plan but instead took some of the information such as strategies during the bike. #3 is simple and step by step by step. #4 is simple also and has a training program. #2 is strictly training programs.

Since I was plagued with injury this year, I have been training for the most part using #3 along with some tidbits from the other books. Before embarking on this crazy adventure and choosing a program, you should really look at goals and performance levels.

This week, I rode my trainer on Tuesday and did intervals...I really don't like riding indoors especially on a trainer because the vibration tends to make the crotch area numb. But this time, it wasn't bad because I switch saddles to an SMP with a cut out. This is a good saddle and I will write more about it later.

Wednesday, I swam 1.5 miles with a 400yd warm up, followed up with some 59yd drills and the interval of 3 X 300,200,100 and 15 sec rest in between.

Thursday, I rode about 30m then ran about 40 minutes.

Today...I am tired and gearing up for 100m ride tomorrow....Although I should have swam today. Maybe later.

How many more weeks left??????

On Monday I looked at the calendar only to see that four weeks are left before the race. WOW...four weeks...wow...four weeks.....yeah.......

Muncie Endurathon - Bike

When I finally came out of the water, I saw the dark gray clouds and the rain coming down hard, and thought to myself - "56 miles in the rain...nice."

My attitude for half-irons are completely different than olympics and sprints. In the latter, it is a rush rush mentality...I need to get through as fast as I can. In half irons or 70.3s, I relax and take my time because there is a long ride ahead of me. That day, I was even less of a rush because of the rain.

I am not a strong swimmer at all so when I reached the T1 (1st transition), half of the bikes were gone. Cycling is my strongest part, especially since I have been racing bikes since I was 12, so I wasn't too worried.

The course was nice and smooth until the last 10 miles or so. The beginning leg of the course went through what looked like former railroad tracks that were paved over and not used as a bike path. After that we made a left on to some a 4 lane road which was still smooth.

My strategy for these races is to warm up for at least for the first third or first half and spin on the small front ring and then shift to the larger ring on the second half of the course.

Although the rain was sometimes painful, it did provide relief from the heat.

I didn't get passed too much and the people who did pass me looked like pros...all decked out in their aero wheels.

I pretty much traded spots with a few people but then at the end picked up the pace until the end.

One of things I am always amazed about is the aid stations because trying to grab a water bottle at 15 mph is tough and with the rain, it made it funny. I saw many people grab the bottle but then drop it and volunteers running alongside the riders to hand them bottles.

This is a big difference from the sprints and olympic is distance is the presence of aid stations.

After being the saddle for 3 hours, I was glad to see the transition....

Thank you for your support

My blog is not always completely updated so I hope to finish up my thoughts from the muncie race and continue with a brief description of my training regiment these past few weeks and the next 4.5 till race day.

I would like to take time to thank all of those who came up to me and showed their support. I have dedicated this race to my family, especially my mom who is suffering from kidney failure and dad who is very supportive of her, Our Lady (who has protected me) and the Canons Regular of St. John Cantius.

I was trying to bring awareness to kidney problems but the many organizations that I contacted weren't very helpful. On the contrary Fr. Phillips and St. John Cantius and the parishoners have been very supportive my efforts to not only finish the race by race money for the Canons.

I have been training all spring and summer amidst the stresses of life and various injuries but when I see all of you approach my display, talk about triathlons and donate whatever you can, it helps get through the 100 mile bike rides and and 13 mile runs.

I have finished the race yet so please stop by and and say hello, it does mean a lot to me and I know it means a lot to the Canons.

To do list

It is less than a month until the race and I still have many things to add to this blog. Here is my list:

1. running styles (updated)
2. running shoes
3. difference between sprint and olympic vs. half-iron vs. iron - preparation, strategy, clothing etc.
4. hydration - fuelbelt vs. water bottles vs. camelback
5. nutrition
6. stretching
7. clothing

I may be competing in the Longhorn 70.3 in October so I hope to get through all of this by then.