Ironman Coeur d'Alene : Official Thread (Page 112)
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Cantucan - 2011-05-29 10:08 PM I'm having a really really really bad weekend. Still in the hospital (wrecked my bike on Saturday - entirely my fault, no other vehicles involved). Broken rib, broken collar bone, collapsed lung, road rash. At this point the only thing I know for sure is that I won't be doing IMCdA...........Not happy. Wishing you a speedy recovery. Take care. |
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New user ![]() | ![]() Hello Everyone I'm doing Couer d'Aleve IM this year and was reading about the new wetsuit rule of no more than 5mm thickness. Is there a list of wetsuits that are not Ironman legal posted out there? I have a Orca Speedsuit that I bought in 2005 that varies in thickness (sleeves and legs are 2mm but not sure about the core but think it's 5mm). Have use it in Couer d'Alene 2009 and AZ 2009. I would bet most people have not idea of this rule and don't know what thickness their wetsuit is. Hope someone can give me some insight Thanks |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Adidas - 2011-05-30 10:05 PM Today it warmed up to 60. It will probably be 90 on race day and it will be hard to adjust after riding in the 40's and 50's all spring. I was thinking the same thing. The temperatures have been so mild in Michigan as well. I'm feeling good about my nutrition plan, but I know I will need to make adjustments due to the heat. My long rides have been in temps between 55 and 68. I haven't needed the water or electrolytes that I'm sure I'll need race day. I'm hoping for a nice hot day Saturday; I have a triple planned. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() AKdude - 2011-05-31 6:12 AM Hello Everyone I'm doing Couer d'Aleve IM this year and was reading about the new wetsuit rule of no more than 5mm thickness. Is there a list of wetsuits that are not Ironman legal posted out there? I have a Orca Speedsuit that I bought in 2005 that varies in thickness (sleeves and legs are 2mm but not sure about the core but think it's 5mm). Have use it in Couer d'Alene 2009 and AZ 2009. I would bet most people have not idea of this rule and don't know what thickness their wetsuit is. Hope someone can give me some insight Thanks
First of all, welcome! Second, those rules go into effect in 2013, so you're all right for the next two years |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Post'em up for May...... Swim: 15.75 hours ~ 37,800 meters (first 2.4 mile swim race) Bike: 42.25 hours ~ 819 miles (4 century+ rides) Run: 26.75 hours ~ 212 miles (4 runs between 18-22 miles) Total: 84.75 hours (I did 66.50 hours in April with a HIM race) No wonder I feel like total crap. One day off in the last 36 days. That was a really, and I mean REALLY, hard month for me given family, work, weather, and what's left of what I call sleep. I'm healthy, but mentally and physically beaten down. I think I see the light at the end of the tunnel..... |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() May's totals: Bike: 27h 13m 59s - 484.43 Mi Run: 13h 59m 13s - 101.77 Mi Swim: 10h 25m 54s - 29150 M Strength: 30m I love how I finally hit the 100 mark for running..a month before the big event! Oh well, I feel surprisingly prepared, albeit tired. Training right now is like running on auto-pilot. I hardly even think about it anymore. Right now, my only concerns are logistics of race weekend: bike transport, flying, hotel (Staying in Spokane ![]() |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3Aims - 2011-05-31 8:11 AM Post'em up for May...... Swim: 15.75 hours ~ 37,800 meters (first 2.4 mile swim race) Bike: 42.25 hours ~ 819 miles (4 century+ rides) Run: 26.75 hours ~ 212 miles (4 runs between 18-22 miles) Total: 84.75 hours (I did 66.50 hours in April with a HIM race) No wonder I feel like total crap. One day off in the last 36 days. That was a really, and I mean REALLY, hard month for me given family, work, weather, and what's left of what I call sleep. I'm healthy, but mentally and physically beaten down. I think I see the light at the end of the tunnel..... Awesome peak month with some great balance. Oh, the light at the end of the tunnel: That is your "Leadout Train" pacing you to the finish of this thing. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well done y'all! Here ya go from the Slayer's blog:
Goals were 800, 220, 40,000 so I was short on the run but fine elsewhere. My long run got shifted to Wed. due to Memorial day so I could've easily came a bit closer on the run. Overall a solid final build month considering I raced and had a decent day there. |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() | ![]() May totals: Bike: 31h 06m 53s - 553.96 Mi Run: 17h 40m 49s - 113.3 Mi Swim: 7h 49m 34s - 20235 M Not quite what it was supposed to be on the run and swim, but I managed to nurse my way through some injuries and thankfully am just about back to 100% across the board. I am in awe at some of the huge numbers people in this group put up - I'm adding to my race goals to not get lapped on the bike by some of you folks. |
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Member![]() ![]() ![]() ![]() ![]() | ![]() Here is my month: S: 32500.00 M - 11h 46m B: 1746.63 KM - 55h 52m 58s R: 327.26 KM - 28h 06m 40s Very happy with the monthly totals and how things are going. I had two sick days in the middle of the month...the only two days off for a while and a good decision. Last week I felt totally trashed but have felt good this week. Went with a more volume based build this year as I just felt I was lacking volume from previous years and feel good about that and still managed a fair bit of run interval sessions and built a lot of race specific long sustained effort sessions in to my long rides so feeling good. My biggest concern is the lack of hill training on the bike...very flat over here and just couldn't make the time for the 3 hour drive to the hills but feeling confident TT'ing in the flats and riding in the wind. Coming up for me a last long weekend here in Abu Dhabi with a HIM simulation at IM race pace, 6hr ride, then 2 1/2 hr run (Fri/Sat/Sun), fly back to Canada on the 10th and will do a final long ride on the 12th (6hr), long run on the 13th (2hr) then settle in to taper and trying to get over jet lag and get turned around on time before driving down to Cd'A (taking 3 days to drive). Going to be a busy couple weeks with school finishing, a move, 25 hrs of flying time to Saskatchewan, see some family and friends, 11 hr drive (with a 5yr old and a 2yr old), then oh ya, a race in there! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-31 9:29 AM Well done y'all! Here ya go from the Slayer's blog:
Goals were 800, 220, 40,000 so I was short on the run but fine elsewhere. My long run got shifted to Wed. due to Memorial day so I could've easily came a bit closer on the run. Overall a solid final build month considering I raced and had a decent day there. Another great month. Methinks no one is going to accuse you of candyassing around for moving your LR to Wednesday. You are on the home stretch now. ~87 hours of training for May is going to put a lot in the bank for race day. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Cantucan - 2011-05-29 11:08 PM I'm having a really really really bad weekend. Still in the hospital (wrecked my bike on Saturday - entirely my fault, no other vehicles involved). Broken rib, broken collar bone, collapsed lung, road rash. At this point the only thing I know for sure is that I won't be doing IMCdA...........Not happy.
I'm late to replying to this (had been 44 messages since I'd logged in here... apparently as a non-racer I'm one of the few without taper madness setting in). Anyway, let me add to the several who have already said I'm sorry to hear about your crash, the pain you must be going through, the frustration of not getting to race, the anxiety of losing possibly losing your housing deposit, etc). I hope it's encouraging to know that you're not alone in this. As mentioned it is all to common... it happened to me in 2009 and I did not toe the line at what was supposed to be my first ironman. I've said this before, but I actually consider that 2009 season-ending bike crash to be one of the best things that ever happened to me in terms of fitness... while rehabbing the broken bones and treasuring my titanium party favors, many long-term running injuries were also healing (though I was unaware). These had been the injuries that had nagged me for years... I'd rest them, feel better, start running, and they'd come back. It turned out that for me, what I really needed was about two months on the couch... and then to come back to my training starting from scratch with zero fitness. It let me start over, injury free, and train smart for the first time in my life. Prior to that, even when I had known what it looked like to train smart, I had too much baggage from the days of training stupid and I was still always getting hurt even when I was being conservative... cuz there just isn't really any such thing as conservative large volume running when you are already injured. Anyway... I hope these help you but here I am at lake Placid 2009 where my goal all season had been to break 13 hours... this is the afternoon after I had had surgery to re-arrange my hand/wrist bones:
And here I am at Lake Placid 2010, after 9 months of injury-free smart training...
Hang in there!!!! Like I said to kkcbelle about the hamstring injury... everyone gets some sort of unplanned obstacle or hurdle thrown into their path to Ironman, and that makes the finish that much more special. For some of us, unfortunately, that obstacle is one that will prevent us from doing it this time. But that really truly does make it that much more amazing when you get there next time. When you're ready to start thinking about that, here's my race report from my Iroman dream deferred. For now, though, you have some space to be upset and frustrated... so let me just join you saying this sucks!!!!
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cam111 - 2011-05-29 8:59 AM Any strong evidence out there on the benefit/cost of either a two or three week taper? I'm following the BT Intermediate IM training plan and feeling a little under prepared (plan has a three week taper). I've been told that the best thing to do at this point is to focus on the bike and get as much gain as possible there (benefits both bike and the run). Does anyone have experience in getting an extra 100+mile ride in two weeks before race day? If that option is out...how much rest/recovery if I want to put a long ride in during the middle of the week? I know this is a very ambiguous question that could require a novel to completely address, so any contribution or guidance would be greatly appreciated. Thanks, Cam There is no strong evidence, in my opinion. Most of the science says 3 weeks makes the most sense from a physiological perspective. Many people have great success with that. But there are also many people who do not feel good at all, after having felt great on days 12-16ish of their 3 week taper. Part of it will just be you experimenting with different things in different races over the years to find out what works. What I can almost guarantee you would be a mistake, is to try to cram make-up fitness into that the three-weeks-out schedule. As already mentioned, what's done is done at this point for the most part. An extra workout to two that goes way beyond your current fitness level is for more likely to leave you injured or overly fatigued in a way that you won't fully recover from in 2 weeks than it is to make a big difference on race day. If I was in your shoes, I would consider something slightly less than a 3 week taper... but I would simply maintain my peak level training for a little bit. You do not want to make a huge jump to compensate for being not where you wished you would in terms of training so far. Being injured to not fully recovered on race day will more than cancel out any fitness gains from an epic workout. |
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Extreme Veteran ![]() ![]() ![]() ![]() | ![]() OMG can we taper yet? May totals: Swim totals: 13 miles (8 planned) Bike totals: 397 miles (255 planned) Run totals: 105 miles (95 planned) Edited by rnner66 2011-05-31 12:35 PM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() like usual Josh, good use of personal experience. darn you look rough in that first shot, but nicely juxtaposed with the second shot. |
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Member ![]() ![]() ![]() ![]() ![]() | ![]() So sorry to hear about people's injuries, especially the season-ending bike crash! It's things like this that really have me nervous now. Here's to a speedy recovery. I'm currently nursing a running injury (add me to the club, I guess). My right something (feels like whatever is between the IT band and hamstring) has been bugging me so I've shut the run down for a week to see how it feels. Because of this, my run total this month wasn't on target. Ah well.
I have a computrainer workout tonight, so add another hour and probably about 18ish miles to the bike. After 5 century+ rides, I am feeling REALLY solid on the bike now |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() s- 24,325 b - 738 r - 127 feeling good just hope this "flatlander" does not get smoked by the hills. |
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Regular ![]() ![]() ![]() | ![]() May totals- Bike- 439 Miles 23 hours Swim- 18 miles 10 hours Run- 62.5 miles 12.5 hours That also includes 2 trips were I wasn't training |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kstater39 - 2011-05-31 1:53 PM s- 24,325 b - 738 r - 127 feeling good just hope this "flatlander" does not get smoked by the hills. You and me both! Edited by 3Aims 2011-05-31 3:48 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My biggest unanswered quesion at this point is how to pace once I'm out of the water. First race at this distance + lots of variables + hilly course = confusion. I raced my last two 70.3s balls to the wall, but this distance/course has me confused. Edited by 3Aims 2011-05-31 3:52 PM |
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Good Bike Month for me, but that is my weakness..... Totally agree with Kstater, super concerned about the hills... and the wind...... and the heat....... and the swim start...... and my nutrition....... LOL On a side note I feel fantastic about my approach to T1 and T2..... ![]() |
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New user ![]() | ![]() AKdude - 2011-05-31 6:12 AM Hello Everyone I'm doing Couer d'Aleve IM this year and was reading about the new wetsuit rule of no more than 5mm thickness. Is there a list of wetsuits that are not Ironman legal posted out there? I have a Orca Speedsuit that I bought in 2005 that varies in thickness (sleeves and legs are 2mm but not sure about the core but think it's 5mm). Have use it in Couer d'Alene 2009 and AZ 2009. I would bet most people have not idea of this rule and don't know what thickness their wetsuit is. Hope someone can give me some insight Thanks First of all, welcome! Second, those rules go into effect in 2013, so you're all right for the next two year. Hello nerdjock Thanks for getting back to me. I emailed this question to the Ironman org. and they emailed me this link. Http://ironman.com/faq/rulesfaq.For IM races, wetsuit rules start in 2011 and USAT races it's 2013 races. But, there is only one wetsuit on the ban list, De Soto Water Rover wetsuit. Hope this helps, and good luck with your training! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I am psyched with how my month ended up: May's totals: Bike: 45h 04m 05s - 698.6 Mi Run: 20h 21m 40s - 100.07 Mi Swim: 7h 13m 31s - 17850 Yd Yoga: 1h 10m That time included a 4 day long business trips and 2 weekends training in CDA. I'm shocked by how much bike time I got in. It's no wonder my sit bones hate me ![]() |
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I lost most of last week to the stomach flu, but I bounced back in time to do my trail race on Saturday. It was suppose to be a 19.5 mile race that got re-routed to a lower elevation 20.5 race that was additionally re-routed to ~22 miles to allow for access to an aid station. I'm still in my first year as a trail runner, so I planned on this being a challenge day and not a race. That plan worked. It was a super challenge day added to by my illness earlier in the week. I met my main goals: 1) don't get injured 2) finish 3) have some fun. I fell once, but it was on the snow so it wasn't the kind of fall I was worried about. It's hard to mimic the feeling (body, mind, and spirit) you have during the last 6-10 miles of an ironman, but this race nailed it for me. (best part of the day was my family running me into the finish...can't do that anymore at an ironman) I'm sorry to hear about the accidents and injuries. They suck! Please please stay safe out there!! I start getting really nervous to be on my bike on the road at all this close to the race. I have one more century+ ride this weekend, and then I will probably stick to the trainer and spin bike. I'm so mentally ready to taper, but I feel that I need to maintain volume a few more days than I originally planned because of this unplanned flu taper. A three week taper works for me, but with the flu taper I'm afraid I'll peak early if I don't push at least until the middle of next week.
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() My biggest unanswered quesion at this point is how to pace once I'm out of the water. First race at this distance + lots of variables + hilly course = confusion. From doing it last year, my advice: go nice and easy -- easier than you think you need to until you get out of Coeur d'Alene and up into Hayden. Then settle into your target pace. Obviously if you're pacing by power, you have numbers to pay attention to. But just keep in mind that it's easy to start too hard. The early section of the bike has TONS of spectators that get people pumped up and it's relatively flat. You have to consciously control your excitement and make sure you're at a nice aerobic pace when you get into the hills. |
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