Ironman Coeur d'Alene : Official Thread (Page 107)

pga_mike - 2011-05-24 8:23 PM I feel kinda ready.

You and me both, Brother!  I never thought I'd be so anxious for something so ridiculously hard to get here! 

jackson61802 - 2011-05-25 12:44 AM

pga_mike - 2011-05-24 8:23 PM I feel kinda ready.

 

You and me both, Brother!  I never thought I'd be so anxious for something so ridiculously hard to get here! 

My 2 cents worth, the race isn't the hard part, not calling an IM easy but its the training and all the battles we go through on a daily basis to get to the starting line is the hard part.

My 2 cents worth, the race isn't the hard part, not calling an IM easy but its the training and all the battles we go through on a daily basis to get to the starting line is the hard part.

Thanks, I missed the earlier post.  That makes sense that its from a 3 loop course. 

Polly

Ha! The nightmares. I had one two nights ago where my bike got stolen in Idaho and there was not enough time to get my old one there for the race and I was totally bummed about the lack of bike insurance etc.

As to Blue 70 goggles, I used them for 2 Ims. I used the 30$ kind, forget what they were called but they served me well for the last two seasons. Lately i have been using the FINIS brand. they are clear but they are super comfy, don't fog, 11$ or so, and long lasting. I thought they would be carp but they have become my go to goggles.

Today I am slacking. I am supposed to swim 3500 yards and ride 2.5 hours but its been so hot that I tried to knock the bike out first, which I did. But then I came back and am saying screw it for the outdoor swim. I know it wont make or break me, but you still feel guilty when you miss a work out. Hopefully, I can get the swim in tonight or push it to tomorrow am worse case scenario.

Matt

I would not do any further damage trying to slam in some fitness at the end. You would be better served letting the area calm down and being less inflamed. The key point now is to get to the start line feeling as good as possible. My advice would be to only do what you can that won't aggravate the situation.

Agree.  Keep icing it, give it some time to calm down.  When you try some light jogging again, consider doing some run/walk for awhile - like 4 mins run, 1 min walk.  You might also move to a track or grass to reduce some of the impact.

But if you feel it again, back off right away and don't run through it.

Second cautionary tale about feeling peppy: you may be sporting a fever.  I forgot how having a fever makes me hyper.  An hour after I posted on Monday about feeling peppy I was doubled over puking.  I got the stomache flu with the full package of fever, chills, and body aches.

Remember your immune system is probably not at it's best when you are hitting your peak volume and/or intensity.  I know this, but got overly confident because I've avoid major illness since December.

I'll call myself lucky if I only miss two days of training this week.

I have had some hip issues since Feburary.  I went to therapy.  They did ultra sound once and have had me doing pigeon pose for stretching and then some plank moves for strength.  In plank I started with a basic hold and then rocked back and forth and side to side.  After two weeks of that they increased the movement in plank to a mountain climber, side lift with straight leg and a side lift with a bent leg. I also started using a foam roller to work out the tightness.   It hurts more after sitting along time then when I'm actually running or biking. 

Whats everyone's plan for taper?   Im not following a plan, but it sounds like most of you folks have a 3 week taper planned.    What do your workouts look like during that time?  The last week before raceday will be mostly travel for me, but what about the 1.5-2 weeks before?   I was thinking 3 or 4 short runs (4-5 miles), a couple easy hour long trainer rides, and as many easy days in the pool/ocean as I can get.

Any suggestions?

Oh, and one more question on tires/tubes:

I'm renting a 404/808 clincher setup from a local shop for super cheap.   They have Conty Grand Prix 4000 tires on them.  Should I buy a couple latex tubes to throw in them?  I was planning on removing the tires and inspecting for any potential issues, as well as to make sure I have a handle on the valve extenders, etc so it would be no biggie to put them in.

actually i had a mini taper going into rev3 on may 15 and a mini recovery after but you are right. i probably could do with some rest.

having said that, rest is not my thing. my overarching goal is not to go to Kona but to eat cake, ice cream and cookies or whatev I want whenev I want so the IM thing is more about allowing me to be a foodie and still be fit and healthy. Could I be a better triathlete if I rested more? Most likely. Could I have a phatter azz causing me to eat/drink less if I rested more? Most likely.

as to taper, the conventional wisdom is generally a cutback of 3 weeks to 75 %, 50%, to 25% of total vol or about along those lines. Last year we did something like that. Shanks said I will do a 22 miler next Tuesday then start cutting back to like 15 then 12 miler long runs. He also wants me swimming more now as its less taxing but still needed because that got cut so I could run more this build. I still think I can and will ride a few centuries just to keep adapting to the new bike. Plus the bike doesnt hurt as much as running.

Small point about the Zipp extenders that not everyone may know: the opening of the extender is shaped to fit an allen wrench.  So if you don't have teflon tape, you can use a wrench to get the extender nice and tight against the valve stem (or to free it, if needed).

I've been using the ziipp extenders for about a year now.  Before every race I do a couple of things:

1) fully open valves and put a dab of superglue on top of valve. 

2) Apply fresh plumber's tape to valve.

3) hand-tighten zipp extenders onto valve.

No special tools required, and haven't had any significant leakage before, during, or after a race.  Since I only hand-tightened extenders, I can just loosen by hand if I flat. 

I've got 21 , 23, 14, 11, 5 hours until race day.