#59 Ironman Triathlon Special Needs Bags
[podcast src="https://html5-player.libsyn.com/embed/episode/id/5564695/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]
What to do with all of the bags you receive at your Ironman race
What the #?$% do I do with all these bags?!
You just checked in at your Ironman race as are headed back to your hotel/condo wondering why did they give me all of these bags – Do I need them? What goes in them? Where do I need to bring them and when*? This can seem a bit overwhelming at first thought, so let’s demystify the process.
There will be 5 bags, each with a specific purpose to be utilized in a particular time and place:
- Pre-swim/dry clothes
- Swim to bike (T1)
- Bike special needs
- Bike to run (T2), and
- Run special needs.

- Helmet
- Sunglasses
- Socks
- Cycling shoes
- Chamois cream
- Sunscreen (this is often available in T1)
- Arm warmers/coolers (and any other special clothing)
- Race belt with number (if required to wear it during the bike leg)
- Nutrition (calories, hydration, caffeine, and electrolyte tabs – if not stowed on the bike)
- Cycling race kit (if not worn during the swim leg)
- Visor/Hat
- Running shoes
- Sunglasses (if not worn on the bike)
- Race belt with number (if not worn during the bike leg)
- Nutrition for the run (calories, hydration, caffeine, and electrolyte tabs – if you plan to carry some)
- Body Glide
- Nutrition – bottles of your special sauce, gels, bars, caffeine, and electrolyte tabs, etc.
- Something yummy – if things aren’t going well, it can be nice to have a special treat that you know will sound good. I always put a king size Snickers Bar in my special needs bag, just in case.
- Spare tubes/tubular tire
- CO2
- Inspirational note or picture. This is always nice to have… You can even write a note to yourself with some words of encouragement.
- Nutrition – bottles of your special sauce, gels, bars, caffeine, and electrolyte tabs, etc.
- Something yummy – if things aren’t going well, it can be nice to have a special treat that you know will sound good. I always put a king size Snickers Bar in my special needs bag, just in case. Yep, I put one in each of my special needs bags. J
- Comfort items – extra pair of socks, long sleeve t-shirt, etc.
- Vaseline/Body Glide
Electrolytes
Athlete Electrolyte and Hydration 101
(candid notes from the podcast. Listen!!) INTRO Coach BK and Endurance Athlete / Nutritionist Rachel Shuck, chat about Electrolytes in a 101 kind of fashion. What the runners and triathletes need to know to perform well, be healthy and be safe. BACKGROUND MAIN - What are electrolytes GOOD DESCRIPTION: Active.com Electrolytes are minerals that, when dissolved in water, break into small, electrically charged particles called ions. Present wherever there's water in your body (think blood, cells and cell surroundings), electrolytes regulate your body's fluids, helping to maintain a healthy blood pH balance, and creating the electrical impulses essential to all aspects of physical activity -- from basic cell function to complex neuromuscular interactions needed for athletic performance. The water then serves as a conductor, allowing ions to move across membranes and carry fluid, nutrients and waste. In the process they trigger nerve impulses and muscle function and allow ions in the blood to neutralize lactic acid as well as other acids dumped into the bloodstream as waste. OR- Facilitate thoughts
- Facility all movement
- Control h2o
- Control timing and sequence of “events”
#55 Ironman 70.3 Muncie Race Review
Ironman 70.3 St. George Race Review
[podcast src="https://html5-player.libsyn.com/embed/episode/id/4902348/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]
30 Day Paleo Challenge Lecture 2
[podcast src="https://html5-player.libsyn.com/embed/episode/id/4898486/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]
Read More »Ironman Lake Placid Race Review
[podcast src="https://html5-player.libsyn.com/embed/episode/id/4883485/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]
Moira Easton Horan, Amy Stone and and Kristen Larimer chat about the logistics and everything to do with Ironman Lake Placid.
Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results. Coach BK will provide 3 action steps to help you get to the next level of your training. START HERE >>> Athlete Health Assessment Form
#37 Ironman North Carolina / Beach to Battleship
Coach BK leads a discussion on what the Ironman North Carolina (Beach to Battleship) is all about, how to navigate the pre-race, dinner and race. She also offers free Athlete Health Assessments. www.bonniekissinger.com/aha www.bonniekissinger.com Check out this episode!
Read More »#38 Ironman Wisconsin and similar – All the info you need to know to have a great race
🔆Ironman Wisconsin and Similar Races! IM Chatt, IM Lou, Placid I love this race. It's tough with a hilly bike ride with 6000+ feet of gain. And a run with some gain in it as well, with 4000+ according to my Garmin from 2013, but that sounds crazy. A truth, the elevation gains are something people debate. It's all over the place. But regardless. <iframe width="560" height="315" src="https://www.youtube.com/embed/e-LQaVWEn7k" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
YOU DO NEED TO BE PREPARED FOR SOME HILLS
The expo, layout and all of that for this is just amazing balls. The people in general and those on the bike route are simply amazing. You have wonderful people making cookies for the homes along the way and it turns into party time. Even for those that are members of the precious Back of the Pack, you will have music, cowbells and cheers. The venue is wonderful, in the Monona Terrace. The bikes are on the roof in the parking lot. You ride down a helix. You run up. Spectators get to cheer their heads off for you from up top. They get to see a ton of the swim start. The podcast below has a ton of info so make sure to check that out too!!!Swim
The swim is now not a mass start, like most swims now. So ... you need to prepare yourself to: 🔆Swim straight 🔆Swim strong 🔆Swim swim long 🔆Get use to your wetsuit if needed, learn to put it on well. 🔆Run before you swim Pool. Drills. Gym. Strength. Yoga. Range of moment. Pool. Mental Grit.Bike
This is where most of the money is at. There is a lot of rollers and hill work. And good decisions to be made.DO NOT SKIP DRILLS ON THE BIKE, INTERVALS
🔆You need to have your bike set up well. Hydration. Fueling. Gearing like the rear cassette. Etc. 🔆DRILL WORK to work on efficiency. The pull up, maximize each stroke, but DO NOT be quad heavy 🔆Intervals 🔆Strength training. A lot of it. HIIT!!!! 🔆Learn to shift well. Like how to NOT drop a chain 🔆Practice tough hill repeats, and KNOW KNOW KNOW how to get up those tough hills. 🔆Know bike etiquette. How to bike so you are safe and safe around others. Like what to do when you drop a chain going up a hill at 5 mph. 🔆How to maximize the rollers 🔆Solid hydration and electrolyte planRUN
This run is awesome. And is interesting, there are a lot of parts to it. In town. In busy areas. In dark places. Up. Down. In boring places. 🔆Train for hills. 🔆Strength Train 🔆Solid hydration and electrolyte plan 🔆Nutrition nutrition nutritionNUTRITION
🔆How to handle yourself on the normal day 🔆How to handle yourself when things go sideways 🔆What to do different due to the extra effort needed to get up hills 🔆Plan. Practice. For that BEST FINISHER PICTURE. EVER!!! This is where to do it!!! 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 Coach BK and Coach Andrea chat about Ironman Wisconsin, what it is all about, tips and tricks, and how to navigate the pre-race, dinner and race. 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 Read More »#31 Swim Induced Pulmonary Edema with Eric Knight
Coach BK, certified coach and Eric Knick, seasoned ironman triathlete share their knowledge and experience with SIPE, Swim Induced Pulmonary Edema. This information is to help you become more educated about swimming, issues and what to do about them. This is not intended to diagnosed anyone. If you feel that you need to investigate this area, learn the words and seek out a trusted medical professional. More information on this issue here.
Read More »