General Discussion Iron Distance Race Groups » Ironman 70.3 Lake Stevens : Official Thread Rss Feed  
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2012-06-11 12:17 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

PeteDin206 - 2012-06-10 8:58 PM I signed up for Lake Stevens after the whole Boise debacle. The bike course was cut 41 miles short because of extremely low temps (45 when we went in the water, water temp was 57) and high winds (20-35mph gusts). Kinda killed the 70.3 goal, but Lake Stevens is close and should be significantly better conditions.

Sorry to hear about how that turned out.  I debated for weeks whether to do Boise or Lake Stevens for my first HIM - pretty happy I chose Lake Stevens after hearing about what you guys went through yesterday... I've learned to never trust Idaho weather until about mid-July.



2012-06-12 2:12 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

PeteDin206 - 2012-06-10 8:58 PM I signed up for Lake Stevens after the whole Boise debacle. The bike course was cut 41 miles short because of extremely low temps (45 when we went in the water, water temp was 57) and high winds (20-35mph gusts). Kinda killed the 70.3 goal, but Lake Stevens is close and should be significantly better conditions.

I with Pete on this one as I did the whole Boise thing too.  Was my first attempt at a HIM so now gotta actually do one that is if my wife lets me train hard for the next month .

I am camping it.  I saw Flowing Lake as a place, are there any others that people can recommend?

2012-06-21 10:32 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Kind of quiet here, how's everyones training going.
2012-06-21 10:42 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Just over 3 weeks to go. How is everyone's training coming? I'm debating what wheels I want to ride for Lake Stevens. I was thinking 808's, but I may ride 404's.

Anyone have any thoughts?
2012-06-22 9:00 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

PeteDin206 - 2012-06-21 8:42 PM Just over 3 weeks to go. How is everyone's training coming? I'm debating what wheels I want to ride for Lake Stevens. I was thinking 808's, but I may ride 404's. Anyone have any thoughts?

You ride your 404's I'll ride your 808 lol.  Training is messed up for me because I am supposed to be on hiatus right now from training.  But actually it is going somewhat well. I'm biking more right now because I am done with riding the bus to get to work for the summer so I am putting an extra hour in on my bike each day. 

Swimming, changing up or rather fixing my form. I got through Boise's swim so I am not worried about the distance, just trying to become more efficient now.  

Running is doing ok but I haven't ran hardly at all since Boise.  Maybe like 25-30 miles is all.

How is your training going for you? Hard to keep going right now? 

I'm going to IM CDA on Sunday to be a wetsuit peeler so maybe that will motivate me a little bit more in my training.  I do hear that the weather isn't supposed to be great on Sunday for IM CDA. I sure do hope that the weather is nice for this race unlike Boise.

2012-06-22 11:48 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

Workouts have been going pretty good. Wish I had a few more long bike rides under my belt, schedule and weather have limited time in the saddle. Still have a couple of weeks to get in a couple three-hour rides.

Just ordered a 12-27 cassette, figure that extra gear will spare my legs a little on the hills - haven't ever ridden the bike course, but I hear the last 20 miles will be a challenge.

I'm also volunteering at IMCDA on Sunday as a finish line catcher - I did it last year at it was a blast. I plan on using that to get all psyched-up and register for next year.



2012-06-22 4:18 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

This will be my first "big" tri - sprints only up to now.  But I'm easing in: I'm 1/3 of a relay (swim leg).  Look for Team "Just Cuz" to come in mid pack...hopefully!

Training is hampered by...well...life.  1 baby, 2 teens, 1.5 jobs...fitting in swim time is daunting.

2012-06-22 5:23 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Lauralynne - 2012-06-22 2:18 PM

This will be my first "big" tri - sprints only up to now.  But I'm easing in: I'm 1/3 of a relay (swim leg).  Look for Team "Just Cuz" to come in mid pack...hopefully!

Training is hampered by...well...life.  1 baby, 2 teens, 1.5 jobs...fitting in swim time is daunting.

Sounds like you are busy like me.  3 teens, 1 2 year old and work.  Finding time to do everything can be tough at times especially when you work 1.5 jobs.

This will be my 3rd tri ever with the first one being a sprint the second Boise 70.3(29.x this year).  My goal for that one was to just get through the swim which I did.  So now I have more confidence in the swim since it wasn't very good conditions that day.

I am sure you will do great and the rest of your team will have fun as well.

Read over your blog. Very nice. My sister went through the same procedure you did. I told her this next year that we will run this local race in her town.  She hasn't done it before but I know she has always wanted to do so. Hopefully she will find enjoyment in doing triathlons one of these days .  Best of luck in the race.

2012-06-22 11:35 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
My training since Boise has been a little limited. I've done one 7 mile run with RnR 13.1 tomorrow. I have done 4-5 swims .75-1.5m and a couple middle distance bikes. After RnR tomorrow, I am doing another long swim around 2m on Sunday. I may try and get a 1 hour hard bike before RnR tomorrow at 5am if I can motivate to wake up. If not, next weekend will be a 75m bike with lots of hills and a long swim (2 miles). I'll keep my running limited apart from a few 5-7 mile slow runs to keep things moving. Between now and Lake Stevens my focus is 50% bike, 35% swim and 15% run. Hopefully I can get one longer brick in (next Sunday or maybe midweek).
2012-06-25 12:10 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
You guys/gals recommend a compact or standard crank and a 12-25 or 12-27 cassette. My first HIM and haven't trained alot on hills so a bit nervous about wearing out the legs. What ya think?
2012-06-25 10:36 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
buzzyng - 2012-06-24 10:10 PM

You guys/gals recommend a compact or standard crank and a 12-25 or 12-27 cassette. My first HIM and haven't trained alot on hills so a bit nervous about wearing out the legs. What ya think?


I'm riding a compact w/ 12-25, but I live in Seattle and ride hills hills fairly often.


2012-06-25 11:04 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

buzzyng - 2012-06-24 10:10 AM You guys/gals recommend a compact or standard crank and a 12-25 or 12-27 cassette. My first HIM and haven't trained alot on hills so a bit nervous about wearing out the legs. What ya think?

My wife rode this course and it sounded HILLY, I would think a compact crank also.



Edited by RunRene 2012-06-25 11:07 AM
2012-06-26 8:04 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
I'm a newbie on the bike so still developing the legs. A buddy rode it yesterday and he has same config as I do- 52/38 and 12-25. He said he was smoked by the end. Is it better to switch out the crank or the cassette?
2012-06-26 11:00 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

buzzyng - 2012-06-26 6:04 PM I'm a newbie on the bike so still developing the legs. A buddy rode it yesterday and he has same config as I do- 52/38 and 12-25. He said he was smoked by the end. Is it better to switch out the crank or the cassette?

I'm pretty much a newbie on the bike too, not sure which is better, but I do know it is a lot more expensive to switch out the crank than the cassette... if that matters.  I just ordered a 12-27 cassette to replace my 12-25 to give me a couple more climbing gears.  For me, spinning at a higher cadence will be easier on my legs and faster than mashing - but I'm an old guy.

2012-07-01 7:40 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
I just swapped out for a 12-27 and noticed a difference on the hills but my friend changed to a compact and wow what a difference.  Not sure how much he lost on the downhills but he was doing so much easier going uphill.  I think I will stay with the 12-27 and hope for the best ... if I'm wasted after the race then I might rethink it but getting stronger in the legs would be better too ...  2 weeks and counting
2012-07-05 10:18 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
This will be my 4th time at Lake Steven's, 3rd bike course change.

I'm thinking of heading up there very early tomorrow am and riding the new course to check it out. Good to have a mental plan for the course. Two years ago when I last raced Lk Stevens it was pretty cold early in the bike. Really wish I'd had arm warmers with me, will take some this year for sure.

In general that area is rolly and hilly. If I remember right the last route had only 4 miles of flat course, otherwise you are rolling up and down.

Compact vs Standard... you can get the same gearing with either. Seeing people running 12x31 SRAM cassettes and 55/42 or 53/39 standard cranks now. That gives them a huge range. My wife's SpeedConcept has 34x31 as it's climbing gear, way to low for me. I'll be running a 50/34 or 50/36 with a 11/26 rear and 175mm cranks. I think what you'll find is that smaller gears spin up easier that the same ratio does with a larger front ring. Not sure why people worry about spinning out a 50x11 or 50x12, you'd need to be over 30mph to do that and at that speed during a triathlon why wouldn't you coast? Not worth the effort for a little more speed, save those legs for the run.

Wheels... there are a lot of down hills and not much wind. I'd go deep. This year I'll run a 100mm front and disc covered rear. Last year I rode a 50mm front and disc covered rear, saw over 50mph down hill on both loops.

I'm not expecting much this year, doing the zero to 70.3 in 5 weeks plan... We'll see how that works out for me.


2012-07-05 10:43 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

After hearing all of the results from riding the course I made a last minute decision. Took the bike in and changed from a 12 x 25 to an 11 x 28. Though about going to a compact but went the cheaper route. Plan on riding some of the hills Thursday, we'll se.

2012-07-05 11:24 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Did a 52 mile ride yesterday will similar (be it a little less) elevation gain than Lake Steven in under 3 hours. By no means was I killing myself on any of this ride either. I've decided to go with the 808's for the ride as I figure much of the course is protected from wind by the trees. I'll probably go drive the course this weekend (or next Saturday when I drop my bike off). Now my focus is to get a few light runs and a couple good swims in before the race. Maybe 1-2 shorter mileage rides before, but I need to get over a bit of a cold I've had the past week. I'm running a compact w/ 12-25 on it.

Edited by PeteDin206 2012-07-05 11:25 AM
2012-07-05 11:33 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Race numbers out yet?  I haven't heard anything so wanted to make sure we didn't miss it.
2012-07-05 12:18 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
spie34 - 2012-06-22 3:23 PM

I am sure you will do great and the rest of your team will have fun as well.

Read over your blog. Very nice. My sister went through the same procedure you did. I told her this next year that we will run this local race in her town.  She hasn't done it before but I know she has always wanted to do so. Hopefully she will find enjoyment in doing triathlons one of these days .  Best of luck in the race.

Thank you - let your sister know that if I can do it, anyone can! 

2012-07-05 12:20 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

RunRene - 2012-07-05 9:33 AM Race numbers out yet?  I haven't heard anything so wanted to make sure we didn't miss it.

I haven't seen anything yet.



2012-07-05 12:27 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Lauralynne - 2012-07-04 10:20 PM

RunRene - 2012-07-05 9:33 AM Race numbers out yet?  I haven't heard anything so wanted to make sure we didn't miss it.

I haven't seen anything yet.

 

Thanks!  Smile

2012-07-05 12:38 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
How about the AG wave start times?  Someone told me those were out, but I haven't seen them either?
2012-07-05 1:48 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
PeteDin206 - 2012-07-05 9:24 AM

Did a 52 mile ride yesterday will similar (be it a little less) elevation gain than Lake Steven in under 3 hours. By no means was I killing myself on any of this ride either. I've decided to go with the 808's for the ride as I figure much of the course is protected from wind by the trees. I'll probably go drive the course this weekend (or next Saturday when I drop my bike off). Now my focus is to get a few light runs and a couple good swims in before the race. Maybe 1-2 shorter mileage rides before, but I need to get over a bit of a cold I've had the past week. I'm running a compact w/ 12-25 on it.


I just sorted out my schedule for tomorrow and will be up there early to ride/reconn the new course.

I did close to 70 miles yesterday am, some of it with a very fast group and then 25 hilly miles on my fixie with my wife in the afternoon. Surprised how good my legs felt this morning, even after taking the pup out for a 7 mile trail run.

For tomorrow I'll roll with 50/34 with a 11/26 on 50mm wheels. I'll toss my 100mm front and disc cover over the weekend and get a couple local rides in to make sure all it well pre-race. There's a local hill I saw 51mph on yesterday riding my Tri bike with 50mm wheels and road helmet, thinking I need to Tri Dork that hill with the aero helmet and 100mm+disc combo and see what the speed difference is.
2012-07-05 2:07 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

RunRene - 2012-07-05 10:38 AM How about the AG wave start times?  Someone told me those were out, but I haven't seen them either?

 http://ironmanlakestevens.com/files/2012/06/LakeStevensswimwavechartrevised.pdf

The only people starting later than me are the relays.  Ugghhh which means a lot of bike traffic. On the other hand could be a morale booster passing a lot of people.

I'm just hoping that my training over the last month has been good enough. Did a 58 mile ride in under 3 hours last weekend without pushing my HR out of level 2. The ride included stop and go in traffic for 15 miles of it. 

Running is what it is. Changed my technique in swimming and so far it seems to be helping me out in respect to my speed in the water. 

I plan on driving the course on Saturday after I check my bike in. Beyond that not going to do a whole lot. Maybe a short swim that day too. I just hope the weather is decent and not like what happened in Boise.



Edited by spie34 2012-07-05 2:11 PM
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