Ironman St. George - Utah : Official Thread (Page 14)

Kido - 2010-03-02 3:26 PM



I follow a BT plan.  The trend I seem to see is the the mid week workouts are about the same (or getting just a little bit longer) but the long runs and rides get longer.  They make up the bulk of the increased time per week.

Rollin' Thunder - 2010-03-02 10:52 AM Thanks guys -- I hate to admit it, but I am going to a 12-27. I still want to be able to run after I am done with the bike. I am thinking about going down one more time to ride the loop a couple of times in March. Is anyone else going out this month? Mike

jls42 - 2010-03-02 1:11 PM Man I wish I lived closer to St. George like all of you.  You are going to be crushing us with your knowlegde of the course.  My only preview will be Wednesday, April 28th; I am thinking about an easy loop on that wednesday, or I will just drive it.  I appreciate all the insight on the course that has been posted here, I just hope the cattle guards are covered, I will be one of the idiots that will be probably walking accross them, the threat of a DNF and/or wheel/bike damage just plain scares me.

Kido - 2010-03-02 2:25 PM



I plan to go.  Just not sure what weekend.  I sort of have to force it since I have a lot of good riding around here.

I still need to plan lodging for the race itself.  I will probably be going by myself, so logistically, it's a little tougher to get around...  I'm not sure of the shuttle service.  I plan to park at the finish to drive home/hotel, but still need to get to the lake.

Mhawkins - 2010-03-03 10:51 AM

I have a dumb question for you guys. do you wear normal tri shorts for the bike? or do you through on normal bike shorts over your tri shorts and then take them off after the ride?  112 miles with tri shorts (barely any padding) sounds horrible.

Also, how long do most of you wait before you start fueling after the swim?

thanks
Monte

Kido - 2010-03-02 1:20 PM

I like to keep it simple (for nutrition)...
as for the run, I may play it by ear like the first year.  I pretty much alternated between broth and GE at the aid stations.  Ate what sounded good at the time.

Mhawkins - 2010-03-03 12:51 PM

Hi all,
been reading this thread the whole time. first post.  Great comments and feed back!
This will be my First IM. Did my first half IM last year June. (Pacific Crest in Sunriver Oregon) Didnt finish so hot, but finished.

Leaving Bend on Wednesday mid day. Getting their Thursday Mid morning/afternoon.

Training is going  according to plan. could use some longer rides on the weekends. longest so far is 4 1/2 hours. Weather out here has been crap almost every weekend.

Yes, Im starving half the time right now! glad to hear I am not the only one.  and seem to fall asleep at 8 these days. 

I have a dumb question for you guys. do you wear normal tri shorts for the bike? or do you through on normal bike shorts over your tri shorts and then take them off after the ride?  112 miles with tri shorts (barely any padding) sounds horrible.

Also, how long do most of you wait before you start fueling after the swim?

thanks
Monte

I am not sure they'll have broth at this event. It's not listed on the site.

1 - Gatorade Endurance Formula in 8-ounce cups
2 – Water in 8-ounce cups
3 - Food including PowerBars, PowerBar Gel, bananas, orange wedges, pretzels, & cookies
4 – Cola
5 - Gatorade Endurance Formula
6 – Water

At the last IM i did (Cozumel), which was also a new race, they did not have broth, and they ran out of pretzels and everything salty except PowerBar gels. Might want another plan for getting good salty foods in.

furiousferret - 2010-03-04 7:39 AM Took a week off the run and bike to rest the calf / achilles.  Then I did a fairly easy 10 mile bike, 3 mile run to test it out.  It was fine during the bike / run but the next day it was throbbing.  I'm going to take another week off then if it doesn't heel I'm going to be in serious trouble for this race.  I injured it last September and its been reinjured 2 times now.  My long bike is only 45 miles this year and a 10 miles on the run.  Since this is my first IM I really want to run it; if it gets worse to the plan is to start it and see how far I can get, but I don't know if that will even be physically possible.

The achilles was strong for a few weeks until a spinning class where they had us do a hard spin at a 20 cadence.  If it heals by next week and I can keep my old volume I should be okay but that's asking alot. 

tcovert - 2010-03-03 8:28 PMSo...um...discretion won out over thrift tonight:  Had to take my Kestrel in for some more work (another mystery flat after sitting unridden for three days) and decided to see about swapping my 105 12-23 for a 12-25.  The shop only had a 12-27 in stock...I figured that was fate deciding for me and made the swap.

Trading the 23 for a 24 can only be good, since that's only a climbing gear for me (so this makes that easier), but it'll be interesting to see if I miss the 18 that I'm giving up for the 27.  I tend to divide my time in the flats among the 17, 18, and 19...probably means more time in the 19.

tcovert - 2010-03-04 8:47 AM

Go easy and let yourself heal...even though this is a pretty important stretch of training weeks, health on May 1 is ultimately more important than volume now.  I'm really struggling with shutting the run down...so, so hard not to try to push through my injury...got in a decent test run today, but it showed me that I'm healing but I'm not really healthy enough for the planned last long run before LA Marathon that I was hoping to try this weekend.  Don't want to be injured at the start of that race or the IM.  Having done an IM on one leg last year, I'm really not wanting to repeat that.  Sounds like you're starting to look at SG like I was Vineman last summer:  Considered a DNF, but went ahead...actually managed to get to mile 16 of the run before the injury blew up on me.  Still finished at a walk and I'm glad I went ahead, but it was incredibly frustrating to start a race knowing I had no chance to perform to potential after months of training.

So...rehab...rehab...rehab...  

VegasJason - 2010-03-04 9:22 AM Ill be curious to hear what you think after you've done a long ride, please keep us in the loop...

dieathlon - 2010-03-05 6:54 PM I have an incredibly stupid question to ask. Please excuse my ignorance. I keep seeing a lot of you mention "12-27" in regards to your bikes and the hills. How do I find out what I have on my bike? I've been asked before, and I really don't know. I've even looked at my bike, and I don't see any numbers on it that are similar to that. For me, bicycles are like cars - I know how to operate them, but I know nothing about the parts and how they work. I do know how to change a tube and clean the chain, but that's about it. I know. That's really bad. I'm embarrassed to be asking, but I'd like to know if my bike will be able to handle what's out there. :redface: