Well done Dena

[BShaugh]

nice going Dena, keep it going!

[lazyboypops]

the day I can't go faster I'll go longer, that could be sooner than later

Going on my experience that will be later Don.

Three PB's and a podium finish so far this year.

[Dena]

well still flying high from last weeks spin i thought why not do the whole thing again but backwards. After 5 hrs i realized that the dreaded "bonk" is a real thing. Got off the bike and cried for about 5 minuets , got sick, then rang the hubby who in fairness did offer to come and get me, but i managed to decline, got back on the bike after another few tears and had pure hell for 2 hours. Had another little cry when i got home to Tom telling me "this is character building stuff"!!!! What a fun day maybe I havn't nailed this IM training yet.

[DavidC]

You never forget your first bonk!

Seriously though it's an awful feeling, utter desolation. I think bonking is a bit like crashing your mountain bike, i.e. you only know your limits by exceeding them once in a while. Keep the spirits up Dena, better to bonk and learn the lessons now than on race day!

[pcoulahan]

Would you have been able to run a marathon when you got home?

Seriously though, sounds like a real boink. Its good to experience a big one now and know what it feels like when one is on the way. What's your fuelling strategy for the bike?

[Dena]

Marathon Peter i could barely stand in the shower thank God i have another few weeks to lash out some heavy sessions.
I worked out my calories burned through BMI and HR etc.. and think i have the hydration and food pretty much worked out although i have lost nearly a stone in the last 2 weeks so maybe i should start taking more.

I think the main reason for yesterday was because i didn't leave long enough between last weeks cycle 5 days and did the 16 mile run in between. Just too much with not enough recovery days. lesson learned. Did you cover the bike distance many times in training? My biggest worry is the 975m climb. Iv'e been trying to do really hilly routes to get the legs use to it but it doesn't seem to be getting any easier. any advice?

[pcoulahan]

I only hit the full distance once and that was in my last week before my taper 4 weeks out. I did a total of about 5 x 5hr plus rides but I missed a few long rides due to hip problems. Its a great confidence boost to go the distance once or twice in training but there's probably no need to do it too often. I got more benefit out of the longer brick sessions - 4hr bike / 90 min run type of brick.

If you've lost that much weight in the last couple of weeks then I'd say you're not fuelling enough - its not as if you had that much to loose to begin with. Even a fat git like me only lost a stone or so over the 30 weeks of training. Have you weighted yourself before and after a long bike, can help with making sure your hydration plan is working.

Hills dont get easier, you just get better at dealing with the pain Seriously, if the hills are a problem have a look at the bike gearing, what are you running now? You might be able to go to a better set up. If you can take a gel or eneregy drink as you approach the big hils. Make sure that you are comfortable climbing in the saddle. On the day you'll get up the hill no problem, its all about pacing and not trying to race up the hills. On my IM by the third time we came to the big hill on the course most people were walking.

Dont get too hung up about the one bad day, you will be fine on the day.

[Dena]

I usually lose about 1.5 lbs after the long bike and run come to think of it, but this does come back up when i re weigh later that day. Your advice more food i like it, the lads have about 10 easter eggs each already I'm sure i can help polish them off.

Your right though not going to get to caught up on one bad training session every thing else seems to be ok, although i havn't done neat the type of brick session you described 30k /10k has been on the plan i might try doing the longer runs off the bike over the next few weeks. Thanks for the help, I'm sure i will be in touch in a panic state between now and D-DAY