Ironman St. George - Utah : Official Thread (Page 18)

Yup, pretty much what he said. The only thing I do different is I'll only carry 1 extra tube on my bike. I'll put another tube in my bike special needs bag in case I need it. If I flat after that I'm screwed and would have a serious internal discussion as to whether or not I'd continue racing as my goal would be shot.

I know what I will say is a repeat, but these are great/fun questions!

I haven't done this race obviously, but others had a specific time frame and location to meet shuttles to take you out to the swim.  The only sucky part about the shuttles, is that you have to leave REALLY early (well, earlier than if you drove yourself).  PLUS, getting to the shuttle pickup location is stull up to you.

I will wear my tri suit with warm clothes over it, and bring my wetsuit and bike nutrition.  You should/could have left your bike gear with your bike the day before in a bag (shoes, helmet, etc).  Get to the start, set up/check my bike and get into my wetsuit.  The provided a bag to put you warm clothes in and I stuck a sticker with my number on it.  They will transport it back for you.  When you get out of the water, you will take your bike bag and get your shoes and helmet and put your wetsuit in it.  They will bring THAT bag back as well (to the finish).

They provide all the bags, and stickers with your number to put on them.  I'm not sure if they have them color coded or just a place to mark on them if they are Bike/run/sn/etc...  Mine were white, and had a box to check to indicate what was inside.

ANY assistance other than from racers or race officials/volunteers is considered a rule violation.  Not that I don't see it happen.  Personally, it sort of bugs me.  Not becuase it's an advantage, but it goes against the spirit of the event, but it's a minor infraction so I don't judge too harshly.  In fact, one time I threw something to my wife that I didn't want to cary on the bike anymore (arm warmers or something).

As for flats...  I bring 2 tubes and 2-3 CO2's AND a mini patch kit.  I also pack one extra tube and one extra CO2 in my SN bag.  If I get a flat in the first 56, I grab them.  If I don't need them, I just leave them in the bag (unfortunately, to be thrown out).  But that's a small price to pay for the little bit of insurance.  ALSO, there IS roadside assistance, but I would not bank on that.  It could be a LONG time before seeing the SAG wagon.  I plan on finishing, even if I get up to 3-4 flats.

I can't think of anything specific (for your last question), but in general, prepare like it's any other race.  Be completely self sufficient.  You can't go wrong there.  HOWEVER, realize that this is a big event run by a big company that has done a couple of these!  Typically, logistics are pretty well thought out.  They may seem confusing, but they are usually in place.

HOWEVER, I also look at it this way.  This is the first time this particular event is happening.  There could always be issues with a first time event.  Be flexable and calm and work through them.  Be prepared to make adjustments.  ALSO, I find it helpful to get to my places early, go to the pre-meetings, etc.  Being informed and NOT rushed makes a big difference.  Walk/drive the course and T1/T2.  Get familiar with them, etc.

Edited by Kido 2010-03-17 10:55 AM

What time are you people planning on starting? I like starting around 10 a.m. to let the weather get a little warmer, especially up in the mountains. Since there was only one carload of us before, we parked at the small clubhouse in the first development as you turn onto Snow Canyon Road. If there are that many people going to descend on the course at the same time, I might suggest the elementary school that is just a little off course, still on Snow Canyon Road in Ivins.

Anyone else have a suggestion for time/rendezvous point?

Mike

I'm up for anything...  Mind you, I will probably drive in from Vegas that morning.  So 9-10 sounds perfect.  I don't have to get up THAT early then.  A 6am start would be rough for me.  Then I would need to be up at 3 to get there in time...  Ick.  But I would do it.

Ok so here is my report:  This is my first IM and according to all the information so far, it will be hard.  I did my first 6:30hrs bike ride on Sunday with elevation gain of 6,693 and covered 64.5miles at Zone 3 (heart rate).  It fell tough.  I'm confident on the swim and on the run but now I'm starting to think that the bike is going to be very hard.

Keep posting all your advice and reports.  I know I will be ready...

You'll be fine.  If you've been training over the winter, the a few missed workouts due to a cold aren't going to have any real impact. You'll get healthy next week and likely come back stronger because you will have rested more.  My advice:  keep hydrated, keep EATING and keep SLEEPING as much as possible.  You'll bounce back and your body will thank you for the down time with greater strength!

So, this is my first IM, and I've noticed that my running is beginning to suffer. Is this normal during training? I've been running waaaay slower than I usually do. If I slow down any more, it will be called "Walking". I think my body's just tired. Am I alone in this?

Has anyone heard of what pros are going to be racing in St. George?  I am always curious to see if some of the top IM pros are going to be there.  

I'm positive Michael Lovato is racing. And I believe Kate Major is as well.
Michael was at the IMSG Training Camp a few weeks ago... that dude is a specimen!

I am with you on this.  I think mine is due to the fact I have started doing alot of high paced stuff during the week (sprints, tempo runs, and just spending more time in high zone 3-4).  So by the time I get to the weekends longer swim, bike, and runs it is everything I can do to just finish.  Alot of my pacing goes out the window and it becomes all mental stamina. Now this is my first Ironman, but all the other longer races I have trained for (halfs and marathons) my goal during this time is to get through injury free and healthy.  Correct me if I am wrong experienced racers, but this time of training is all about taking your body to the limit without breaking.  So it is natural to be a bit slower, tired, and just overall drained.  This is why I like training based on time and not distance.  Just remember everything little thing you do, walk or run, is helping you get to that finish line.

So are we planning on meeting around 10:00 a.m. on the 27th? sportyj? Kido?

Mike

I need advice on wetsuites:  I have a XTERRA Vortex but I tried it and it's a bit hard to swim with it becaues it restricts the proper movement of the arm.  Have anyone used a sleeveless suite with speed sleeves like the Quintana Roo?  Does it helps to avoid get too cool or is the full suite better and I'll get use to it?

Please advice...

Are you sure your suit is sized correctly?  I have a Vortex and returned the first one I got for a larger size because it was too tight through the shoulders (suit was actually too short for me, so it was pulling down on my shoulders and restricting my stroke).  The replacement suit was fine.

Also:  Have you worn a fullsuit previously?  If so, have you had this problem (meaning, is this a sleeves issue or maybe a size issue)?

You will likely want sleeves for a May 1 swim in Utah...but don't settle for what may be an improperly sized wetsuit.  I use both a Vortex 2 fullsuit and a Vortex 3 sleeveless and like both of them fine, FWIW.

Edited by tcovert 2010-03-18 2:24 PM

Hey everyone. . .I've had a few posts, but generally have been lurking on this site for months, but thought I'd officially introduce myself.  I appreciate all of the comments and advice. 
When are you getting to St. George? Driving in on Wed.
Where are you staying? Hampton Inn
How many Ironman races have you done? I'm a roadie and dabbling in this IM thing.  Done some halfs, but this is my first IM.
Is your training on pace with what you planned? I'm trusting my plan and feel pretty good.  Still feel like I need to go longer on the bike and run.


I road the course last weekend from Sand Hollow and did one loop.  I'm riding a compact crank with an 11-26.  This was my second time on the course and I didn't think it was that bad.  I thought the long shallow climb out of Veyo has the potential to be the most taxing especially if it is windy.  I started the ride at 7am daylight time and the wind wasn't bad throughout.  There was also some decent shade on the way to Gunlock so hopefully that holds up over the next month at least for the first lap.  Like everyone has said pacing will be critical. 

I saw a lot of comments about the cattle guards.  The first one is the only one I thought you needed to be careful on because it isn't perpendicular to the road.  Make sure your tires are properly inflated and go fast.

Maybe it's because I'm a roadie, but honestly my biggest concern is the run.  I ran half the course back in  November and I'm going to run a full lap on Saturday.  That climb after the turn at 900E looks like a total suck fest. 

I've only used a short john in my past tris and was concerned about how a full suit would feel on my shoulders too.  I bought a RocketScience suit a few months ago.  Thier design focus is freedom of shoulder movement.  I did two open water swims in LaJolla with it this week.  The water was mid fifties, I felt perfectly warm, and didn't even notice the suit on my shoulders.  I think there is a review of the suit on BT somewhere.  You may want to check them out.

I know the group I am going with is starting MUCH earlier than that.  But they plan on running a full run loop after two bike loops on the 27th and I do not plan on running until Sunday.  AND I HATE starting early so I am tempted to go with you guys.  I am not sure yet though...stay tuned.  Either way we should get together for some chow and compare notes!

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New experience for me today at LA Marathon:  The med tent!  (Actually the high-tech LA County med trailer.)  Passed out into a gutter about 90 minutes after I finished...no biggie...stomach had gotten queasy about twenty minutes earlier, light-headed...probably not absorbing post-race hydration.  Kudos to my wife (who'd just finished her first sub-5, no less) for catching my head on the way down (right after I'd said, "I'm going to pass out").

On the plus side, no injuries (from the marathon or the blackout and fall), so should be back in the pool for a short workout on Tuesday (probably) and back on the trainer by the end of the week.

I had my weeks messed up, and this week is a recovery week, so I don't need to get a long bike in.  HOWEVER, doing one can't hurt since I missed one the week I was sick.  I will still have to think about driving up.  One of the following two weekends for sure, though.

I fear that I may not be running enough.    I have been following the advanced BT IM plan and doing the time (I only missed one long run this season - and one long bike).  But, based on MY speed and the routes I pick, I'm only getting long runs once a week that are about 12 miles long.  Technically, the one I did today, is the longest one of the entire plan.

I looked back and saw that my longest for my first IM was 17 miles.  Granted, with the BT intermediate plan, I was only doing a long run once every other week.  SO, I am running shorter long runs, but twice as often...  Not sure if this will work.  I may just try to get a 15 miler in once in the next couple of weeks just to do it...  I should also do it on a flatter course, just to get a feel for my speed (same goes with the bike as well.  I have been doing LOTS of serious climbing, and my average pace is pathetic).

Edited by Kido 2010-03-22 1:23 AM

I sort of notice it too.  Probably because I'm trying to crank out a long run the one or two days after a long hard ride...  My legs just aren't there anymore.  My pace is pathetic right now.

Okay - for Spring Break we went to Moab, Utah with the kids and I did a lot of riding there.  Rode the Arches park a couple of days, one day did about 60 miles in the Arches and averaged under 14 mph.  My question for anyone that has riden the Arches and also riden the St. George course is: am I in for an extra long day in St. George?  Are the climbs in St. George similar to the climbs in the Arches?  On the decents in the park I was riding the break to keep it under 25 so I am sure that did not help my average.  Loved the ride, but felt pretty slow on those climbs, especially the second 4 mile climb.  Thanks to anyone who can provide some perspective.  I have a feeling the St. George course is more like the dead horse ride (maybe)...

Any opinions on the Comfort Inn in St. George?  My dad (73 y/o and not in outstanding health) has made a fairly last minute decision to come out from the Memphis area to the race.  My stepmom (a retired travel agent) found a room for him at the Comfort Inn but asked my wife if it was "nice."  My dad's not the pickiest guy in the world (done many years of wilderness camping and adventure tourism), but if the place is shabby at all, my stepmom certainly could look around further afield since we'll have the car and my wife could pick my dad up on race day if need be.  Feedback, anyone?

The Comfort Inn is fairly new and very nice.  Not shabby at all.