Ironman Coeur d'Alene : Official Thread (Page 14)

Yeah- I know I'll still be charged for the bike but I was referring to checking other luggage.  Not being charged for that will be nice.  Especially now since Delta has increased their fee and now if you don't check in online they'll charge you more for your bags.

Also, when my bike is in my bike case it only weighs 35 lbs.  So for me would I be charged LESS than than $50 on Southwest since it will only be oversized and not overweight??

I think the $50 is a standard "bike fee", but I've heard that some have gotten around it by disguising the contents of the case.  For me, there was no way around it.  It's pretty obvious in the Serfas clamshell I rented from the club.

my drive is 14 hours so if you see a red monte carlo with 2 bikes on the trunk carrier wave

We have aboot 8 hours but we also have the outlet malls, border and Taco Bells in the way, might make the trip a bit longer Getting closer to the day, CAN NOT WAIT!!!!!

Wow! It sounds like you're from where I'm from. That's our drive length, too.

Trilund - Isn't that awesome? There aren't too many people at all, that are willing to, or even are able to go through that . Part of the reason I love it.

I think I will be driving from Colorado the week before (or so). It is about a 14 hour drive if I go straight through. Otherwise, an 18 hour casual trip. But, my entire family (30+ people..lots of houses) live within 30 minutes of the race course...woohoo.

Survived Carlsbad Marathon.  Not the easiest course with a pretty significant 3-mile stretch of climbing up Palomar Airport Rd.  At least you get to come screaming down it, too.  Unfortunately, you still have about 13 miles left to run.  I suffered through the back half and staggered in with a 3:07.  Feet, quads and calves are pretty beat up today.  Time to focus on the swim!

Hi,

Thanks to all that answered regarding bike training on the trainer. I would like to hear what methods people use for geting their rate zones. there is so much out there on how to get your right heart rate zones.

I have had heart rate testing done a few years back (cannot afford to have it done again) but have re-created the test and came up with the same maximum heart rate.

I did a warm up of 10 to 15 minutes and then rode a 3 mile time trial to get my maximum heart rate. This is the same test that I had done at my local bike store. The problem is that I am not able to get to Zone 2 comfortably or able to maintain that heart rate.

When I looked at the formula for Mark Allen's heart rate formula that seemed more in line with where I am at.

Any suggestions would be appreciated.

Happy Training!

Kendra

Wow 3:07, smoking...  I won't be catching you on the run that is for sure.  So we will need to say goodbye on the sand I am thinking. 

For the bike I think I did like a 15  minute with a few harder effort warm up and then did hardest sustained effort for 30 minutes and took the hr averaged from the last 20 for LT or some such, forget the exact numbers.

The run was 2 mile warmup, 3 mile build, next then next 3 hardest sustained effort = LT.  I am sure there are better written setups for the tests on BT here, this is just what I remember doing. 

Here it is:
Bike test protocol for inside testing:

The warm-up is 15 minutes of cycling, moving through the different gears, always keeping the cadence above 90 RPMS. Do a few short sprints to get your heart rate up and ready for the test!

You should start out in a gear that you can maintain 90 RPMS in. Make sure you remember what gear you started in.

The 30 minute TT begins.
At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
The average for the final 20 minutes is your Lactate Threshold or LT.
You should finish knowing you gave it everything you had.
15 minutes easy cool down.

Example:
Johnny has an average of 156 heart rate for his 30 minute bike TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with:
Zone 1 - 102-125
Zone 2 - 136-139
Zone 3 - 140-145
Zone 4 - 146- 155
Zone 5a - 156-159
Zone 5b - 160-164
Zone 5c - 165-170



--------------------------------------------------------------------------------

Determining Run Training Zones

In running we want to know our heart rate training zones as well. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail.

Run test protocol:

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.
At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
The average for the final 20 minutes is your Lactate Threshold or LT.
You should finish knowing you gave it everything you had.
15 minutes easy cool down.

Example:
Johnny has an average of 156 heart rate for his 30 minute run TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with:
Zone 1 - 102-125
Zone 2 - 136-139
Zone 3 - 140-145
Zone 4 - 146- 155
Zone 5a - 156-159
Zone 5b - 160-164
Zone 5c - 165-170

IF you want to compare my method of choice to other methods you can read this:
http://www.d3multisport.com/articles/heartrate.html

IF you want to get educated on what the zones mean: http://www.d3multisport.com/articles/beinginthezone.html

You will be loving that support on the course (if they all can make it out)! 

That is blazing!  Did you have to blow out the flames from your shoes after the race?!!!  Nice work!  I hope to be in that ball park in May when I run Ogden.  Again, fine job!

3:59:09 for me yesterday at Carlsbad. yipppeee! I need to figure out how I'm getting my bike to up there. hmm... We finally booked rooms at Days Inn and have our flight ready. I'm so having Birthday baloons on my bike in transtion. Well, I did get on my bike for a little bit today, I need to start cranking on that a bit... haha!

I'm in! This will be my first! I have lived in CDA for 10 years and watched Ironman since it came here! 

Hi, I have a room available for CDA. Queen bed. House is just north of downtown. 500 for 4 days.

Welcome to our stress er support group for CDA.  Very cool of you to offer a room in your home.  Unfortunately I come with my wife, 5 kids, dog, cat.. we are gona need a lot of space 8), have tent will travel.

Yay sub 4:00:00 on your mary.  That is not far off BQ if I have your age right... you can shave 20 minutes off for next year probly, 2 years tops. 

Fortunately I have a nice hill that goes up 1500 feet that is 5 miles from my home to work hills on, it will be my new home for workouts once the snow melts.  My bike fitness is trashed with such a heavy run focus though.  8(.   

 

Edited by Baowolf 2010-01-26 10:14 AM

Congrats on the sub-4, gymgirl!  Yes, time to work the bike - for all of us.  Looks like we're going to get some awesome weather this weekend.  I'm going to have to miss the Wednesday run this week   First swim class of the intermediate session with Ruthy got pushed to Weds to accommodate those who are attending the Tri Club meeting on Thurs.  Crowie and Chris Lieto are going to be there for a sitdown interview hosted by Bob Babbitt!  I'm so stoked.  it feels like the Beatles are coming to town haha!

Also pumped for the ride on Sat featuring some "special guests" hmmmm.  We are so lucky to have the Endurance Sports Awards and Tri Expo right here in our back yard.  Will have to keep y'all posted.

Nice job, Rachel!  Beat my time by 36 seconds......!!!   I'm old.  I AM going to Boston.....in 11 weeks.  We'll see.  I'm cleared to run again on Monday, so this won't be the best prepared race, but my BQ was last year so I can't put it off until 2011.  Looking forward to starting training for CdA.

Congrats to you Boston peeps - that is awesome! Wow less than 5 months...yikes. I did CDA lastyear but I am much more excited this year. I have two brothers doing the race this year "with" me. They are buying bikes, shoes, cleats, wetsuits...etc., it is making me so psyched its crazy!!!

Anyone else training to do the race with fam (brother, sister, mom, dad, husband, wife...anything works).

Keep up the good work.

Anybody still need a hotel?

I have a list of small Mom and Pop hotels that are in CdA.  Many of them still have rooms left.  Mind you, these are not luxury rooms, but mostly older, small, adequate hotels.  If it means anything, I am staying at a small hotel that is 0.8 miles from the finish.  It has a queen beed, refrigerator, microwave, on the bike and 4 blocks from the run course.  The best part is it only costs $75 per nite.  And has no five night minimum.  Last I talked to them, they still had rooms left too.  I'd like to see it filled up with fellow BT'ers.

PM for info.  And nope, I'm not related to any of them and have no financial interest.