Ironman St. George : Official Thread (Page 14)

Ahhhh ... music to my ears!

I watched st george last year and couldn't believe how-- (spread out, calm, no washing machine, only half the racers were in the water ready to go.... "chill") it was compared to CDA.  

another thing to remember is the amount of racers. didn't cda have around 2400 last year?  I'll be interested if this sells out which could be another thing to consider.  The middle may not be as bad here.

I'm getting in the mix this time.  It calmed down pretty quickly and that long straight away gives you plenty of time to settle down get into a groove and hopefully find a draft. ( which i can never seem to do)

How many people here are going to opt for an insulated cap under their regular swim cap?

I just received my new Blue-seventy cap, so it's off to the pool to practice.

Definitely. I can't imagine what CdA would have been like without the one I wore and I'm not going to temp fate at SG.

I don't need the room, but wanted to say thanks for the offer! That's very kind of you.

Brad

Feb is officially done.  We are 67 days from showtime.  Here has been my build thus far:

Oct - 50.75 hours (S-11.00, B-23.75, R-16.00)

Nov - 52.25 hours (S-12.00, B-25.25, R-15.00)

Dec - 52.50 hours (S-11.75, B-25.75, R-15.00)

Jan - 60.50 hours (S-13.25, B-26.75, R-20.50)

Feb - 67.00 hours (S-13.25, B-31.50, R-22.25)

I've got 7x75 mile rides done and 3x2:00 hour runs.  My plan starts to get really crazy this month.  It's getting tricky to balance speed vs volume.  Really pleased with my bike endurance/speed, but coming from a totally flat place where I only climb 1,700 feet per my 60 mile loop I'm not sure how I will do in SG on the bike.

What kind of volumes are y'all doing?   

I will use it again if allowed.  It felt odd to when I first used it (tugs on chin a bit), but after you start swimming you forget it's on.  Two things that I learned with it at CdA: (i) you can't hear anything as the neo cap is thick and totally covers your ears, but keeping the cold water out of your ears is worth it and (ii) I had a hard time keeping my head low enough in the water due to the buoyancy nature of the neo cap.  It felt like my head was floating too high in the water.   

It looks like you are putting in some good time on everything, especially the running. 

My bike volume is similar, but it is mostly on a trainer.  I have started going to a Morrow Mt State Park which has 2 fairly good climbs for this part of NC.  I've had 3 - 2 hour runs so far.  My swim hours are high, but that's mainly because I'm slow.  Hopefully, come race day I will be slow and steady.

Like you, March gets a little crazy as far as hours of traing.  Hopefully, it will pay off.  Good luck with training and look forward to seeing you May 5!

My IT bands would explode on site with that much climbing.  I did a 105 mile ride yesterday and I barely eeked past 2,000 feet.  I'd have to do 250 miles (6 loops) to match that elevation. 

Does anyone know the true elevation gain for this course? 

Well done!

Am I reading this right? You rode the whole course in your biggest gear? Big chainring? Up those hills into that headwind? How much do you weigh? I ride a double on this course every Saturday using every gear I have. I'm seriously impressed!

Hey SlcTri, I caught up to the back of a group of about 15-20 tt bikes on my second loop Saturday. Didn't catch the main group. Do you have a bunch that are training for Coeur d'Alene and Arizona? Met the same group at the Veyo store a couple of weeks ago. If that is your group, you are keeping fast company.

Locals stage out of the ponds/softball fields parking lot on Snow Canyon parking lot on Snow Canyon Parkway at 9 am Saturday mornings. It's exactly 2 miles down from hwy 18 on right hand side. Just drive down until you see all the people fishing. All are welcome to join us. Lots of riders of different abilities. Some are even friendly. T-run afterwards.

As for gearing, I have a standard crank up front with an 11-28 out back. At 180lbs I need every bit of it. You little people really annoy me. Whoever came up with the Law of Physics had to have been a 150 pound triathlete. A big guy would have come up with a more equitable set of laws that don't put me at a disadvantage on hills. A couple of locals are running compacts up front and the problem they run into is that they outrun their gearing on the fast sections of the course. I have found that I am a lot more stable/safer at high speeds if I can get just a little power to the drive train. Compact crankers can only coast for long sections of this course. They loose way more time than they can ever get on the climbs.

Hey Bryan, would you care to share your goal bike split? I am in the same process and am struggling to nail down a time. I figured I could just take yours and add 2 hours. How close do you usually get to your projected times if all goes well?

Dan.