My advice is this...Relax, have fun with the event, and finish! Better to go out slow and finish than have a awesome swim and bike then bonk on the run and not be able to reach the finish line.

Your ultimate goal in any race is to get to the end, especially in your first IM.

You will not be the only one lining up asking, "Did I train enough?" The bike portion got to me between miles 80-95 (thought I was going to die).

I think someone else on here said this at one time..."Slow is smooth and smooth is gooooooood!" Remember we do this because we enjoy it!

Best of luck to you we're all chearing for you!

for lake placid, should i be thinking a 3 week taper instead of 2?
someone posted articles on tapering on the bulletin board which said a 2 week taper is optimal, partially because training gains show up after 2 weeks?

id be happy to do a 3 week taper, but im concerned i didnt do a long enough run

i strained a tendon in my foot which hurt my run training in april/may - i have been slowly ramping it back up and im ready to do a long run - i have been completing a 12-15 mile run once a week during june
do i need to do a 18-20 mile run this saturday?

all advice is appreciated

Really, it will depend on how much running you've done previously this season. I would'nt be too worried if you have an early season marathon (mid-April or May) under your belt. That should give you a fair base.

In my opinion, I would not do a 20 miler two weeks out from an IM event. I don't think you'll get any benefit from it. However, this could be one of those mental things. If you decide to do it, will the mental benefit of knowing that you have it on the books exceed the down side of lost recover and taper time? You'll have to decide.

I would certainly stay away from the 18-20 mile run this close in, too much recovery time. I just finished my first Ironman, IMCDA, it was amazing. Enjoy the experience, don't freak out about being undertrained and trust the taper process. You are going to want to run and bike long...it won't really help but it can sure hurt you. I tapered for two weeks and didn't even really get my legs back until thursday or friday before the race...needless to say i was pretty worried, but in the end i had a great race. work the nutrition, work the nutrition, work the nutrition....a hour four on the bike you won't want to eat...eat, and then at hour five you will feel sick...eat more. get the clif blocks that they will be passing out like they are halloween candy, they go down pretty well after you won't want solids...kind of like really big gummy bears. I never saw them until the race weekend and I loved them and would use them again. Bike - ride your race. I got passed by a ton of people on the bike, but I picked everyone of them off on the run as they finished hours behind me, if they finished at all. Good luck and most of all enjoy the day, it is amazing!

thanks for all the advice. i'm not doing the 18-20.

all of you are right - a little bit undertrained in 1 sport is much much better than overtrained.

thanks again.

I can watch DVDs - but i have to learn to watch them while not spinning on my trainer.

Another question on the taper for you vets. I understand how to change my training schedule, but what about eating and sleep?

Should I eat the same amount that I have been during training, or change, i.e. more carbs, more cals, less protein???

Then should I sleep the same amount. I sleep maybe 4-5 hours a night during training season. Should I increase that or keep at what i've been doing during training?

As far as eating, I wouldn't really change anything, just stick to your normal diet, except like deepbluex said, the day before go with a couple of lighter meals rather than a big carbo load dinner. My pre race meal is usually something like fish as pasta doesn't really work for me. Also, at about two to three days out, add some table salt to your food, and of course hyrdrate. CDA was hotter than anything and hydration was essential to surviving the day. Also, you might want to consider some salt tablets, although if you haven't used them at this point in your training, then maybe it wouldn't be the best idea. Anyway, I use Hammer Nutrition Endurolytes and they are amazing. But, if you don't use them just make sure to consume gatorade endurance which will be on the course as well as something else with electrolytes....you want to get alot of those puppies!

I just thought I would toss this out there for everyone going to LP. With all the talk of pre-race food and nutrition I must recommend the pasta buffet served at the Crowne Plaza. Don't let the "buffet" branding fool you, this is a complete made to order feast! You choose what items, what sauce, and what type of pastas go into each plate. It is cooked right in front of you. Last year they had shrimp, salmon, meatballs, really just about anything you wanted. Best part, all you can eat or box up and take out when your done with round 1,2, and 3.

This is a basic list of the items that I'm sure to pack for the trip. It does not necessarily represent what I put in each bag. Furthermore, I don't use the special needs bags. I carry some PBars on the bike for solid food. For the run, I'm fine with the aid stations.

Swim:
Wetsuit
Googles

Bike:
Bike
Spare(s)
CO2
Helmet(s)
Bottle(s)
Shoes
Bento Box
Various tools (for any pre-race adjustments or quick fixes)
Tire pump

Run:
Shoes
Socks
Hat/visor

Misc.:
Gel
Powerbars (nutritional stuff)
Sunglasses (2 pair)
Lens array
Body Glide
Top & Tri shorts
Watch/HRM
Timing chip strap
Towels
Flip-flops
Teflon tape
Electrical tape
Athletic tape
Reflective tape

I always put a hand towel in each bag (bike & run) to wipe my feet in each transition. Plus it allows you to protect valuables like those Oakleys.

If you have not done this race before, remember, some cold weather gear for race morning. It can be in the high 40's to low 50's at 4:30-5:00AM in LP.