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Ironman USA Lake Placid : Official Thread (Page 109)
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 2010-04-21 10:07 PM in reply to: #2337428 |
Master  1471    Dunedin |  Subject: RE: Ironman USA Lake Placid : Official ThreadIt's my first time looking at race results from last year... for the top five finishers in my age group (25-29) the swim pace ranged from 1:38-2:06, the bike pace ranged 18.5-19.7 and the run pace ranged 8:16-9:40. With the exception of the bike, I'm kind of surprised that someone that placed in the top five could average those times! Interesting...sorry, my fixation of the week is what times people have done and what is reasonable when I get up there. 3 months to go, people!!!!!!!!!!!!!!!!! |
| 2010-04-21 10:31 PM in reply to: #2337428 |
Master 2468 Muskego, Wisconsin | Subject: RE: Ironman USA Lake Placid : Official Thread Thanks--I just looked up the M35-39 results and it made me vomit in my mouth. Some of those guys are wicked fast.
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| 2010-04-22 5:17 AM in reply to: #2808910 |
Master 1853 syracuse | Subject: RE: Ironman USA Lake Placid : Official Thread gopennstate - 2010-04-21 10:35 PM KathyG - 2010-04-21 6:39 PM WittyCityGirl - 2010-04-21 4:44 PM Okay, just to hear myself talk (type) and make it easier to find where I've read up to on the page, I'm thinking of a question to ask.... For a suck-tastic cyclist (myself)...what are the minimum number of long rides one needs to do to feel like they get got off the bike at LP and run a marathon without keeling over? The more I read on BT the more I understand that pacing is going to make or break my day, but I'm kind of uneasy about just averaging 15mph. I'll have only two century rides under my belt before race day (at this point anyway). Perhaps the underlying question is similar to those who worry about walking during a road race...am I going to look like a wuss for averaging 15mph so that I have something for the run? I'll have an hour of cushion time coming out of the water... Thoughts are appreciated, thanks! If you take to Jenn she rode the LP course a few times last year before the race at different effort levels. If I recall and hopefully she'll chime in with right info. but riding about 15' slower made her feel so much better off the bike that is what she did on race day. Pacing is key! Ahhhh, Kathy, i totally forgot about that. Great memory! YES! Kathy is right. I went up twice in June to train. My plan for the ride from Jorge....Loop 1: super super ez. Loop 2: super ez. That's it. First weekend up there I did 2 loops in ~7:30, ran 4 miles after and felt great. Totally could have run more. Second training weekend up there 2 weeks later, I added 1 gear basically. One. That's it. I still was biking easy, but just bumped it up one teeny tiny notch. Bike split was like 7:10 or 7:15, something like that, and my 4 mile transition run was terrible. Absolutely awful. I was cursing the bears on the end of the second loop that 2 weeks before I did totally fine with. Blowing up that 2nd time up there was the best thing that could have happened to me. I knew without a doubt what my bike needed to feel like to have a good run. Race day my goal was to bike no faster than what I thought 7:30 felt like. And doing it all by RPE, race day I did 7:32 (i think, hard for me to remember). Perfect execution. And fwiw, that 7:32, which is less than 15mph, put me somewhere around 50% for my AG bike split. And my run was somewhere around 50% as well. So it's not as slow as you think relatively. this is a great experience. I dont think its a bad idea if you go out and hammer a 4-5 hour ride, really push the pace to, don't blow up, but push it. See what it feels like to try and run after that. That happened to me once, and it scared me straight....I kept thinking to myself, man oh man, if this was LP, Id be walking the whole marathon.....and tr trusth is, I wasn't even pushing a ton ton more than I coudl go. like 5-10 watts. It doesnt take much over 5+ hours...... you dont need to be at LP to do this, just go out and ride hard. if you can run after, probably wasnt hard enough. |
| 2010-04-22 5:54 AM in reply to: #2808843 |
Extreme Veteran 398 Sea Isle City, NJ | Subject: RE: Ironman USA Lake Placid : Official Thread tasr - 2010-04-21 10:01 PM Hey got some well needed rest today with a total of 12hr of sleep. Throat is much better but my mouth feels like its been tanned from all the saltwater gargling. Monty - 2010-04-21 4:10 PM Has anyone done or is anyone doing the JerseyMan HIM on May 23 in Clinton, NJ? There are a couple of RR out there but was wondering if anyone had any insight on it. Black Bear is now only an Oly as I planned on doing that race. If I had known earlier I would have tried to sign up for Eagleman. Alas, I want to get a half in before LP just to guage where I am and this seemed not too far away to make it a day trip. Thanks... I did JerseyMan HIM twice 08’ and 09’. We stayed in Clinton NJ both time, not far. The run and swim are in the Spruce Run recreation area so good for spectators. Swim is a rectangle course in a dark fresh water reservoir. Can be cold, I think it was 68 and 63 temp wise. There is about a 200yds sandy beach run and another 50yds on pavement to transition. Transition was changed in 09’ to the parking lot for the better, it was on the grass area. Bike leaves the Spruce Run recreation area goes out for one big loop in the Jersey country. The bike course has a lot of straight legs that are flats and slight grades with smooth roads. There are some technical turns with a short bit of windy single lane country road. Total climbing is about 2500ft so not too bad. Definitely a aero course and can be very fast. I really like this course. I would strongly recommend to drive the bike course. The run was two loops in Spruce Run recreation area. It is mainly flat with some grades and plenty of support. Overall it was a very good race in my opinion. I thought the race was well done with the same RD both years. I would recommend it and I will probable do it again in the future. Thanks James...you may have sold me! Fred...maybe I will see you there. |
 2010-04-22 7:16 AM in reply to: #2337428 |
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| 2010-04-22 7:19 AM in reply to: #2808979 |
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| 2010-04-22 7:19 AM in reply to: #2808979 |
| Master 3546 Millersville, MD | Subject: RE: Ironman USA Lake Placid : Official Thread WittyCityGirl - 2010-04-21 11:07 PM It's my first time looking at race results from last year... for the top five finishers in my age group (25-29) the swim pace ranged from 1:38-2:06, the bike pace ranged 18.5-19.7 and the run pace ranged 8:16-9:40. With the exception of the bike, I'm kind of surprised that someone that placed in the top five could average those times! Interesting...sorry, my fixation of the week is what times people have done and what is reasonable when I get up there. 3 months to go, people!!!!!!!!!!!!!!!!! I do this kind of analysis all the time. I'm an IM newbie too and I think I've lulled myself into a false sense of confidence in my competitiveness. I think - "I can average close to those paces in my workouts... if I get lucky I might even be in contention for a roll down spot... bla bla bla." I think the safer response would be to say "oh sh*t - the very best athletes in my AG are only busting out those relatatively modest paces... this course must be hard and IM in general must be hard and I better not have any delusions that I'm going to be holding those paces" Like Kathy said - she can crank out 19 in an oly, but had to be disciplined to stay within her power plan and average 15 at LP. She had to trust in the plan and believe she'd be faster overall if she saved her legs for the run... she rode her "should bike" not her "could bike" It will be very hard for me to do that... ie not be a "one lap wonder" or even a "two lap wonder" on the bike and then death march my marathon. Edited by JoshKaptur 2010-04-22 7:29 AM |
| 2010-04-22 8:01 AM in reply to: #2809233 |
| Master 1471 Dunedin | Subject: RE: Ironman USA Lake Placid : Official Thread Oooooh Josh, thank you for chiming in as a fellow newbie. I think that from having some experience under our belts it's easy for us to play with numbers, but the vets can play with numbers AND experience (if they so choose). I'm a goal driven kind of gal and for some reason I'm in a rut where "just finish" isn't motivating enough at the moment. I'm sure when I get closer to race day my attitude will change, but I just need to think of some sort of numbers to motivate me to get off my duff and train! JoshKaptur - 2010-04-22 8:19 AM WittyCityGirl - 2010-04-21 11:07 PM It's my first time looking at race results from last year... for the top five finishers in my age group (25-29) the swim pace ranged from 1:38-2:06, the bike pace ranged 18.5-19.7 and the run pace ranged 8:16-9:40. With the exception of the bike, I'm kind of surprised that someone that placed in the top five could average those times! Interesting...sorry, my fixation of the week is what times people have done and what is reasonable when I get up there. 3 months to go, people!!!!!!!!!!!!!!!!! I do this kind of analysis all the time. I'm an IM newbie too and I think I've lulled myself into a false sense of confidence in my competitiveness. I think - "I can average close to those paces in my workouts... if I get lucky I might even be in contention for a roll down spot... bla bla bla." I think the safer response would be to say "oh sh*t - the very best athletes in my AG are only busting out those relatatively modest paces... this course must be hard and IM in general must be hard and I better not have any delusions that I'm going to be holding those paces" Like Kathy said - she can crank out 19 in an oly, but had to be disciplined to stay within her power plan and average 15 at LP. She had to trust in the plan and believe she'd be faster overall if she saved her legs for the run... she rode her "should bike" not her "could bike" It will be very hard for me to do that... ie not be a "one lap wonder" or even a "two lap wonder" on the bike and then death march my marathon. |
| 2010-04-22 8:09 AM in reply to: #2337428 |
| Extreme Veteran 353 New York | Subject: RE: Ironman USA Lake Placid : Official Thread Hey WittyCity, No one's gonna think you're a wuss. You're doing Ironman! No wuss would do that. The fast people in the race will blow by you and if they have to console themselves by thinking you're a wuss, well, then, THEY'RE wusses for being so insecure. "Real" athletes are busy thinking about their own race, not you. The spectators aren't going to think you're a wuss: you're doing Ironman. You're out there completing the course, doing something amazing. When I volunteered last year at the last aid station on the run, up til midnight, even the slowest people out there were my heroes. All of them. They were about to become Ironmen! I am also a "slow and steady" athlete and I believe patience and steadily metering out your energy is a good thing for a race like this. Like people say, it's better to finish slowly than to blow up on the bike and have to walk the whole marathon. You can always learn from what you do this year, and come back in the future, with a completed Ironman under your belt, to try and improve your time. This year, just do it to finish and learn from. Betcha I will see you out on the course and if I do, I'll remind you that "Wusses don't do Ironman."  Kelly |
| 2010-04-22 8:15 AM in reply to: #2337428 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ironman USA Lake Placid : Official Thread You don't race an IM to a specific time, you race an IM to a specific effort, however you measure that (pace, power, HR, RPE). |
| 2010-04-22 8:44 AM in reply to: #2809419 |
| Pro 4608 Brooklyn, NY | Subject: RE: Ironman USA Lake Placid : Official Thread bryancd - 2010-04-22 9:15 AM You don't race an IM to a specific time, you race an IM to a specific effort, however you measure that (pace, power, HR, RPE). I think this is the most important point of all. It's easy to look at the three time splits of previous competitors and think 'hey, i do that all the time' but it's another animal when you're out there doing it from 7am to the evening without stopping. For HIMs and my IM I had effort goals based on HR since I don't (yet) have power and while it was tempting to push a little more because I felt good or was boosted by race day adrenaline, I didn't. Technically I could have since I was injured and knew I'd either be DNF after the bike or walking the marathon, but I didn't and the two parts of the race that I was able to race to my ability went quite well as a result. I'll get my revenge on the run this year |
| 2010-04-22 9:30 AM in reply to: #2809419 |
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| 2010-04-22 9:43 AM in reply to: #2809373 |
| Master 3546 Millersville, MD | Subject: RE: Ironman USA Lake Placid : Official Thread WittyCityGirl - 2010-04-22 9:01 AM Oooooh Josh, thank you for chiming in as a fellow newbie. I think that from having some experience under our belts it's easy for us to play with numbers, but the vets can play with numbers AND experience (if they so choose). I'm a goal driven kind of gal and for some reason I'm in a rut where "just finish" isn't motivating enough at the moment. I'm sure when I get closer to race day my attitude will change, but I just need to think of some sort of numbers to motivate me to get off my duff and train! x2 on what Bryan said about effort not time. But you'll see that as race day approaches lots of people will have time-based goals. If they're smart goals, those times will be based on what they've done in training and what is POSSIBLE if they execute well on race day. They won't be arbitrary numbers. They'll be time numbers based on the kind of effort they know they can produce. In that sense, an effort goal over a specific course and given your specific fitness can be translated into a time goal. But don't worry about that NOW. Now just run lots usually easy, ride lots usually hard, and swim lots always hard (that's my plan anyway). |
| 2010-04-22 9:59 AM in reply to: #2337428 |
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| 2010-04-22 1:08 PM in reply to: #2337428 |
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| 2010-04-22 1:38 PM in reply to: #2810436 |
| Extreme Veteran 398 Sea Isle City, NJ | Subject: RE: Ironman USA Lake Placid : Official Thread PennState - 2010-04-22 2:08 PM Just bought some new bike shoes today. I've ridden specialized trivents since 2007 and really liked them. I bought a new pair of trivents in 2010 and haven't really liked them. No heel tag to allow easy slipping in on the fly and just not as comfy. So I got a great deal on a pair of 2009 new specialized S-works road shoes that have the easy release system. Also 100 g lighter. Don't you just love buying a new toy? You can't wait to get out and try it. Like we're 9 years old again. That's one of the reasons I love this sport. |
| 2010-04-22 1:46 PM in reply to: #2809810 |
| Expert 770 Long Island, NY | Subject: RE: Ironman USA Lake Placid : Official Thread PennState - 2010-04-22 10:59 AM Many of us are guilty of looking at paces and bike splits etc as measure of success. To me success is that you did the race without blowing up and it was an enjoyable overall experience. There are people who will be racing LP this year who will get very frustrated when they realise their time goals were too aggressive and they are not meeting them. Being able to run (most) of the marathon is a truly satisfying experience imho.
These are EXACTLY what I am looking for out of this race. If I can do only those, then I will know that I ran MY race according to what I thought I was capable of. Other than that, I'm only racing the sun. I want to be done with my day before the sun is. True, I had more lofty goals at the sign-up last year, but my Murphy's Law training experience has smacked that down a bit. Luckily I've been unhampered by injury, but a seemingly endless string of minor issues are robbing me of the time for the consistency I really need. Such is life, but that's the challenge, isn't it? |
| 2010-04-22 1:56 PM in reply to: #2337428 |
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| 2010-04-22 2:51 PM in reply to: #2809810 |
| Subject: RE: Ironman USA Lake Placid : Official Thread PennState - 2010-04-22 10:59 AM Many of us are guilty of looking at paces and bike splits etc as measure of success. To me success is that you did the race without blowing up and it was an enjoyable overall experience. There are people who will be racing LP this year who will get very frustrated when they realise their time goals were too aggressive and they are not meeting them. Being able to run (most) of the marathon is a truly satisfying experience imho. That's my goal, Fred -- to Run the whole marathon. Sub 4 hrs would be nice, but if I run the whole thing in a 4:15 or even a 4:30, I'll be happy. Stay aerobic on the Swim and Bike and enjoy a smooth, consistent marathon. Finishing in daylight would be awesome too!! I'll analyze my numbers after, and if I do LP in 2011, then I'll set time goals. But I mean really, yes I've done 5 HIM's but I haveNO CLUE how my body is going to react after 8,9,11 hours of being out there. Setting specific time goals for your first Ironman is foolish and silly in my opinion. Sure, I have a rough idea of where I would like to be a certain points based off my training, but I would not be bothered if I am not close to those numbers. Heck, if I've found I've gone too easy and with 10k left in the marathon I'm feeling great, I'll hammer out that last 10k, but I'm 100% positive that's NOT gonna happen. I want to enjoy the experience of my first Ironman. I don't want to be a slave to split times and power numbers; not my first Ironman. I will wear a Garmin so I can look at numbers afterward, and to make sure I am not going too fast on the Run, but I'm rarely going to look at it during the Race. As long as I cover 140.6 miles in less than 17 hours, I will be an Ironman and I will be the happiest Triathlete in Lake Placid. |
| 2010-04-22 3:05 PM in reply to: #2337428 |
| Master 1471 Dunedin | Subject: RE: Ironman USA Lake Placid : Official Thread Well, I must say I'm truly thankful all who've been adding to the discussion (regardles of the topic) and doing it so nicely. You guys (and gals) rock. |
| 2010-04-22 3:28 PM in reply to: #2809419 |
| Master 2621 Mechanicsburg, PA | Subject: RE: Ironman USA Lake Placid : Official Thread bryancd - 2010-04-22 9:15 AM You don't race an IM to a specific time, you race an IM to a specific effort, however you measure that (pace, power, HR, RPE). Well I don't mean to be the rebel here. When you know what your “(pace, power, HR, RPE)” will yield as far as time at that distance why not race in time goals? Or is it that old saying anything that can go wrong will, type of thing? IMLP 09’ was my first official IM and I hit my times goals for completion, under for swim, bike and T2, and over for T1 and the run. I purposely slow on the bike after racing Fred to Hazleton Rd. My run was a marred with me being delayed in nutrition; but I recovered. Was this my perfect IM? I hope not! But point being I did it on time. While I was (and still am) a Ironman newbie, I am not new to racing and have experience. Maybe that was my key. Just thought I throw it out for any one like me. Hey does anybody know of anybody on BT or St in the M45-49 AG that Kona qualified? I would like to ask them a few questions. Thanks. |
| 2010-04-22 3:43 PM in reply to: #2810823 |
| Master 1853 syracuse | Subject: RE: Ironman USA Lake Placid : Official Thread tasr - 2010-04-22 4:28 PM bryancd - 2010-04-22 9:15 AM You don't race an IM to a specific time, you race an IM to a specific effort, however you measure that (pace, power, HR, RPE). Well I don't mean to be the rebel here. When you know what your “(pace, power, HR, RPE)” will yield as far as time at that distance why not race in time goals? Or is it that old saying anything that can go wrong will, type of thing? IMLP 09’ was my first official IM and I hit my times goals for completion, under for swim, bike and T2, and over for T1 and the run. I purposely slow on the bike after racing Fred to Hazleton Rd. My run was a marred with me being delayed in nutrition; but I recovered. Was this my perfect IM? I hope not! But point being I did it on time. While I was (and still am) a Ironman newbie, I am not new to racing and have experience. Maybe that was my key. Just thought I throw it out for any one like me. Hey does anybody know of anybody on BT or St in the M45-49 AG that Kona qualified? I would like to ask them a few questions. Thanks. My thing on time goals is most cannot adjust their pace due to external factors like heat, rain, wind, early on in a race, and by the time they do, it's too late. HR/PM can help you take these things into consideration..... konaexpress on ST http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/The_Kona_Express_Is_Going_The_Distance_For_Evan:_P2501867/ looks like someone you want to talk with.... Edited by cusetri 2010-04-22 3:44 PM |
| 2010-04-22 3:46 PM in reply to: #2810747 |
| Expert 759 | Subject: RE: Ironman USA Lake Placid : Official Thread WittyCityGirl - 2010-04-22 4:05 PM Funny thing is(and I swear this will be the last time I'll bring up anything to do with time at LP)...I don't plan on wearing my Garmin. I actually perform better when I'm not watching my pace! Craaaazy. I actually dont think i plan on wearing mine either. I tend to have a better read of my body than i can find on a little computer screen. I pace better and do not obsess about HR and splits when i run without it |
| 2010-04-22 3:48 PM in reply to: #2810709 |
| Master 2621 Mechanicsburg, PA | Subject: RE: Ironman USA Lake Placid : Official Thread Dream Chaser - 2010-04-22 3:51 PM That's my goal, Fred -- to Run the whole marathon. Sub 4 hrs would be nice, but if I run the whole thing in a 4:15 or even a 4:30, I'll be happy. Stay aerobic on the Swim and Bike and enjoy a smooth, consistent marathon. Finishing in daylight would be awesome too!! I'll analyze my numbers after, and if I do LP in 2011, then I'll set time goals. But I mean really, yes I've done 5 HIM's but I haveNO CLUE how my body is going to react after 8,9,11 hours of being out there. Setting specific time goals for your first Ironman is foolish and silly in my opinion. Sure, I have a rough idea of where I would like to be a certain points based off my training, but I would not be bothered if I am not close to those numbers. Heck, if I've found I've gone too easy and with 10k left in the marathon I'm feeling great, I'll hammer out that last 10k, but I'm 100% positive that's NOT gonna happen. I want to enjoy the experience of my first Ironman. I don't want to be a slave to split times and power numbers; not my first Ironman. I will wear a Garmin so I can look at numbers afterward, and to make sure I am not going too fast on the Run, but I'm rarely going to look at it during the Race. As long as I cover 140.6 miles in less than 17 hours, I will be an Ironman and I will be the happiest Triathlete in Lake Placid. In a nut shell we have the same IMLP goals this year! I have based my time last year off my long ows, long bikes; in both hilly century rides and 125 mile training rides. The marathon was based on a previous marathon, training and fitness. Then I thought about my experience and climbing ability; and that my friend made my time. Oh, and a wing and a prayer. Edited by tasr 2010-04-22 3:49 PM |
| 2010-04-22 3:52 PM in reply to: #2337428 |
| Subject: ... This user's post has been ignored. |
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