Ironman U.S. Championship : Official Thread (Page 11)

I think its tough to post much on here because no one knows much about the course...In most IM threads people talk about their training, particularly on the course, but you can't really do too much of that with this race.  Nonetheless, the info people have posted on here has been very helpful to me so keep it coming!

Well what could they possibly be posting and talking about on the Ironman Florida course?  "The flat part of the bike?  The long, straight flat part where peloton pace-lines form? The short flat part? Or the mostly flat part back to transiton?  The flat part of the run through the neighborhood?  The flat part of the run along the water?" 

I kid, I kid of course.   Aside from the ocean swim, I find NOTHING appealing about Ironman Florida. 

Not knowing much of anything about the Ironman NYC/NJ course, one thing we do know is the time of year - August 11th, and it can get hot.  If you're the avg AG'er you're going to find yourself out of the water a little after 8 AM.  And off your Bike sometime just after 2 PM.  Which means you will begin your Marathon at the hottest part of the day. 

We have the Long Island Marathon every year the first weekend in May, which means everyone starts training Dec/January and continues to train throughout the cold winter months, then taper the last two weeks in April.  Race Day comes and BOOM we have a freak hot and humid day and half the field melts despite having excellent fitness.  This also happens at Eagleman 70.3  Why?  Because you can have ALL the fitness in the world, but if you do not train in hot conditions you can breakdown and melt, sapped of all energy.  SPECFICITY.

YOU DON'T WANT YOUR FIRST LONG RUN AT THE HOTTEST PART OF THE DAY TO BE ON RACE DAY.

Due to time constraints, many of us do our Run training at 5 AM or at 6PM.  The temperature difference between these times and the middle of the day can be as much as 30 degrees, and difference of HIGH Humidity and virtually No Humidity.  Your nutritional/hydration requirements can be double or triple for a mid-day run compared to an early morning/evening run. 

A 2 hr 30 min Run at 6AM and a 2 hr 30 min run at 2PM can be two entirely different animals.  Your paces will most-likely be much different as well.  The Long Run in the hottest, humid part of the day with the sun beating down on you will be a more accurate predictor of your Ironman Marathon Pace, too.  And you don't have to do ALL your Long Runs at the hottest part of the day, but I like to try and do at least one per week when I'm two months out from Lake Placid.  Sometimes I'll do a mid-week Medium Long Run at 1 PM, and then do my Saturday morning Long Run early.  Just a few Long Runs during the hottest part of the day will go a long way. 

August 11th may turn out to be an overcast, cool day.  And if that's the case, you'll be more than prepared for a strong showing.  But if you wake up to a forecast that predicts a heat wave and not a cloud in the sky (which is quite likley) you'll mentall and physically be prepared to get off the bike and have a strong Run.  You will run past more talented Runners with better fitness who simply did not do prepare and acclimate their bodies to run in the midday heat.   

Lastly, since the Run does sound like it'll be hilly - may as well also add hills to the midday heat and humidity menu of Long Runs. 

Thanks for the links - they are great - 145 days from today!

Good info, thanks for those links.

So, I just returned from the 70.3 in San Juan Puerto Rico, and I think my experience there applies to NY for a couple of reasons.

1. Hills- The San Juan run course is fairly hilly. I know this is something you probably know, but just in case you thought your run fitness will help you through a race, it can not do so if you don't have the bike fitness. Running up hills after a solid ride is HARD.

2. Heat-In association with number 1-If it is hot, it will be even slower. The heat can take a LOT out of you. As the earlier poster had mentioned, you need to practice at least a little in the heat to check how your body will react.

For myself, when it is hot, I find that I get nauseous more easily, and this makes it harder to drink enough. I spent a lot of slow time on the run in San Juan pouring water over myself and NOT drinking, as it made me feel too full. 

Also, I recently drove part of the bike course in a car. At least as far as Nyack, the road is more rollers than hills and there are some flat sections. I am hoping to get back up to ride it soon as well.

Training week 9 has started. How is everyone else making out?

136 days from today

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Hi Shawn.

I am sure I am speaking for the few of us that are posting in here - I can't wait to see your info - Thanks.

KC

Hey Shawn.

Thanks for posting I will take a look at them after my swim workout today.

I would love you to email me - please send to [email protected] Please let me know when you send them and if the file is to big I will have you send it to my gmail account.

Thanks again.

KC

Greenwich Triathlon Club & Elite Health Services host an evening with

John Korff, organizer of the Ironman U.S. Championship & NYC Triathlon. 

Get the inside scoop!

Where:  Elite Health Serices, 1445 E. Putnam Ave, 2nd Fl. Old Greenwich, CT 06870
When:  Thursday, March 29th, 6:30-7:30
*information session will be followed by Q&A & drinks at Greenwich Tavern-1392 E. Putnam Ave.
RSVP:  [email protected]

Shawn-

great recon of the course.  thank you...was planning to do the same, but have another 2 weeks in my walking boot.  I too did a drive-by a couple months ago and there are literally no flat sections on the Palisades, but I am hearing the run is steeper.

Bobby-awesome info about the heat.  I am banking on it being VERY hot.  Anyone who lives here knows we have had the mildest winter in years.  My coach told me that air-conditioning in my home will likely be a detriment leading up to the race as well, and he plans to have me training during the hottest parts of the day once the weather is warmer.  While i wont punish the rest of my family with no A/C, I'll surely be trying to acclimate to the heat as best I can.  I am a major sweater as well, so I really have to be careful about my nutrition intake, sweat loss, etc.  That and it's my first IM.  Yipes.

Hope everyone is doing well and training hard and safe-

Dave