Ironman Coeur d'Alene : Official Thread (Page 15)

Welcome to the group. Sounds like your training is going well, good for you!

I don't think carrying an extra tire is over kill. What happens if you flat and don't have one, you'll hate yourself.

Cardiovascular Drift is influenced by many factors, most notably the ambient temperature, hydration and the amount of muscle tissue activated during exercise. I don't think anyone can predict your HR and you time per mile. You'll have to figure that out on race day, your body will tell you. Listen to your body, walk when you need too.

I did my first IM in May '12 my HR was really high on the run, I walked a lot. 

Good luck with your training!

Just got off the trainer... monthly totals are in:

S:  24600.00 Yd - 10h 30m
B:  264.04 Mi - 19h 14m 38s
R:  86.59 Mi - 14h 11m 38s

Long run tomorrow and longggg 3 hours on the trainer Saturday and week #10 of my plan is in the books - twenty weeks to go!  Plan on drinking lots of beer and eating lots of junk on Sunday - go Niners (should be the Seahawks!).

With the exception of one short run during a recovery week, have managed to get all the workouts in... so far so good!

Looks like you are doing pretty good there. I have a 2:20 ride on the trainer on Sat followed by a 40 brick run. I might also do an extra swim since I've missed some key swims this last month. I know I probably shouldn't do extra but swim is lower impact and I need all the help I can get on the swim still.

My totals for the month

R: 69 miles

B: 287 miles

S: 33440 yards (19 miles)

I'm feeling pretty good about my month. I know the harder, longer workouts are coming.

Month totals, fairly happy with the swim, the rest needs lots of improvement.  Here's hoping for a flu and obnoxious work schedule free 20 weeks!

S: 21942.73 Yd - 6h 39m 05s

B: 63.80 Mi - 3h 18m 30s 

R: 48.32 Mi - 6h 32m

January monthly totals. Felt like a good month of training. 

Swim - 29000 Yards

Run - 94.6 Miles

Bike - 319 Miles

My TT bike came with a 39/53 up front and 11/23. There are enough hills on this course that I switched out the back for a 12/28. On the second loop I was glad I had the easy gears to keep the HR below threshold while going up the big hill.

I run 85mm carbon clinchers on my bike. Coming down some of those hills with the cross wind got a little sketchy but I was fine for the most part.  My friend ran a 50mm carbon clincher up front with 60mm in the rear. I think that's a better setup. He purchased some cheaper(direct from china) carbon wheels and is pretty happy with them although one of them did end up warping but they replaced it.

Kudos to everyone for the hard work this last month. Your totals are inspiring. I have no idea on my totals, time to start enter them into the training log. I really need to get the new garmin to track my swim totals.

Full monthly totals. Hopefully February is a little bit better for me on the swim portion as I had to miss 3-4 swim workouts due to work.

I was kind of worried about the cross wind coming down the hills as well.  I run a pair 88 clinchers but my only other option is my training wheels.  I think I will just be as cautious as I can and stick with my race wheels.

I know we've disproved the 30% grade on the IMCDA bike course.  But if it were there it might look a little something like this.

http://www.youtube.com/watch?v=XJybbFRWzfU

Fargo Street Hill in Los Angeles, CA.  This has a grade of 33%, imagine doing a climb like this in an Ironman.

for what it is worth....

carbon deep wheels are great to gain that extra possible 1mph on the bike and possible 20 minutes on the run. but do the work and save the money and you will be there anyways as an AG IMO.  Now granted the people that are close to top 5 finish for qualifyer for IM Kona great but all the others I guess not worth it in money.

Maybe I am way too cheap to want to spend the money but I have seen friends spend thousands of dollars for 1 year and then not compete after the first year and let their gear sit and rot. sure they could sell but I bet majority just lets it sit saying that they will use it next year.

just my 2 cents..... take it for what is worth.

Now that The Ravens won the Superbowl I'm going to train harder. I'm from New England living in Colorado, rooting for The Broncos I'm so confused...go IRONMAN! I'm only rooting for myself 

Going from 5400 feet to 2500 feet can only be good for me. 

IMCDA is going to be awesome!!

BTW - I ran today doing 6 x 5 min intervals at 1/2 marathon pace and that hurt...in a sick way it felt good

Brad

Now that The Ravens won the Superbowl I'm going to train harder. I'm from New England living in Colorado, rooting for The Broncos I'm so confused...go IRONMAN! I'm only rooting for myself 

Going from 5400 feet to 2500 feet can only be good for me. 

IMCDA is going to be awesome!!

BTW - I ran today doing 6 x 5 min intervals at 1/2 marathon pace and that hurt...in a sick way it felt good

Brad

Yeah, suddenly 20 weeks doesn't seem like very long.  My plan adds a swim session and brick workout this week - scheduled for 12 hours.

The weather here is starting to make you think Spring is around the corner.  I still have a foot of snow at my house, but out where I work in Liberty Lake, it is all gone - great running weather right now.

Yeah 20 weeks is getting close. Training is going ok but I decided to not look at my workouts for the week on Sunday and missed a short bike workout monday but I guess that didn't really matter as I cut my swim short by about 1000 yards. I was swimming pathetic like a 2:15 pace or something and struggled the whole time. guess my body was just telling me to not workout on Monday.

So supposedly to have 14:20 scheduled this week but I see that now down to at least 13:20 .

Planning on getting a new crank for my bike next week and fitted the weekend after.  if you know anyone wanting 175mm ultegra standard crankset I have it for sale.

You guys are some tough cookies.  13 hours in a week.......With two kids and a wife going back to school a lot of my time occurs before the sun comes up or after it goes down. Here is my wimpy ~10hour week:

Monday Bike 90min

Tuesday Run 45min(speed work) weights 30min

Wednesday Bike 105min (MIB 3 for tonights trainer session)

Thursday Swim 60min/ run 30min (more speed work)

Friday off

Saturday Swim 60min, Plyos 15min, run 60min

Sunday Run 100min (trail run) Core 15min

Keep up the good work everyone.  It'll be spring soon.............then time for some real training outside.  Anyone else running out of movies to watch on the trainer?

Guess I could answer my own question.  Doing good here, glad the weather is getting a little better, I have been tempted to pedal outside, been running outside all winter. 

I wont really start hitting double digit hours for about 4 weeks, still in a 7-9 hour per week scheduled time frame but, it ramps up pretty quickly now.

Netflix has been saving me on the trainer, lots of TV series to watch.

I watch a lot of netflix on the trainer too.  Last week I watched Bicycle Dreams.  After watching that it's tough to come up with an excuse not to be on my bike.  If you haven't watched it yet, it's a pretty good documentary.

Cool. Tomorrow's trainer ride is scheduled for 2.5hrs and I was wondering what to put in the queue. I have a bunch of shows I watch on NF and when bored I will throw in a sufferfest video, or just stream Pandora.

So, funny thing.  I got a Retul bike evaluation last night.  I know I requested an 11-28 cassette from my LBS back in 2009.  Turns out they installed an 11-23.  No wonder hill climbing kicks my booty.  Do I get bonus points for racing Boise and riding in Colorado with that cassette?

I ended up buying a custom hand made carbon bike.  I need a pretty steep downtube that isn't off the shelf.  It was pretty cool, they had me spin along at a specified wattage as they tinkered with dimensions (crank length, reach, bar height, seat height).  All of a sudden my rpms went up 10 (to 100+) and it was MAGIC.  And I knew my poor bank account was doomed.

Ended up getting the top of the line custom carbon frame (because I consider it an investment) and Ultegra components (and some other things).  I decided to spend most of my money on the frame (with good components) and then later on I can get the super fancy Di2s or whatever.

Bike will be ready the week of March 11th.

Now the big decision is the paint scheme and graphics......