Ironman Wisconsin : Official Thread (Page 2)

Hey Nicole!,

I waited in line with you and a few other people on sign up day.  That is a crazy IM schedule you are sporting.  More power to you and here's hoping you have a great end of 2012 season and maybe I'll see you again come IMWI  Mooo!

I need some help from the IM Wisconsin veterans please:

I have a bunch of family members that are going to be coming to the race. They would like to all stay together so I'm looking at a house rental outside of Madison. Can you give me some details on race day logistics for spectators?

1. Is it difficult for them to find parking on race day?

2.Is it difficult for them to move around during the race. By that I mean can they drive out to Verona or Mount Horeb and then easily get back into town?

Just trying to get some idea of what race day is like from the perspective of the support crew.

Thanks,   

Thanks for the info!! The maps would be very much appreciated too!

I follow my own training plan, so I can't speak to that, but for a race execution plan, Endurance Nation's plan is excellent.  I've been racing that way for the past 8 years and didn't even know it was recommended.  It is especially effective to pacing on the bike.  I get passed going up most of the hills the first loop, but my legs are fresh enough to average 21-22 bike split for several years running.

http://www.youtube.com/watch?v=topqR_vwc9o 

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

http://www.youtube.com/watch?v=WDG8_Ubt5D0

http://www.youtube.com/watch?v=TWMMvqpW-jg

http://www.youtube.com/watch?v=TXotC8VAppE

Towards the end of the Ironman Wisconsin 2012 forum, someone posted a link to a spectator guide that his wife wrote (search around the early September posts).  Very good information to help guide those unfamiliar with Madison or dealing with an Ironman athlete.  I can try to look for it too if you're unable to find it.

I found it. It was very well done, thanks to everyone for your help!

Is it possible to go sub-10? ...sure, pros do it every day. Is it reasonable to go sub-10 in your first Ironman? ...no. Can you do it? ...maybe.

The most important thing for Ironman, and especially for Ironman Wisconsin and/or your first, is to know your pacing. To know how you should pace, you first need to examine your training and race pace and compare the terrain to the terrain in Wisconsin. How long have the triathlons been? If you've only race sprints or Olympic distance, then it isn't reasonable to think that you can go sub-10
without any comparable data. If you’ve race a Half Ironman over flat terrain, you can expect that your IMWI pace should be about 10% less (22 mph average on a flat Half course means you should average 20 mph on IMWI).  For an Olympic, expect your average to be 20% less for Wisconsin and 25-30% less from your sprint average. 

Take a look at my links to Endurance Nation on page 2 of this forum.  The discussion on theory and application of pacing is spot on.  I’ve raced this way for eight years with excellent results.  When you ‘race hard’ at Ironman Wisconsin, you’re really only racing at 60-70% of your preserved excursion at any one time. The pacing you do for an Ironman marathon should be closer to running astand-alone 50 mile race rather than a 26.2 mile race.  For swimming and biking, it is closer to 5 miles than 2.4 miles and 200 miles than 112 miles respectively.  If you think about pacing for a longer distance rather than the actual distance, it will help you mentally stay on pace better and not get antsy to go harder/faster. 

For the pros, they say that the race doesn’t even start until mile 80 of the bike.  Everything else before is just a warmup.  The only time you should really be going hard is the last half of the second run loop.

Sorry for the longer post, but hopefully it helps put you in the right mindset for a successful and appropriately fast race. I helped talk another first-timer a few months ago into the right mindset
for bike pacing and climbing, and he said it helped a ton. 

Feel free (or anyone else) to PM me if you have specific questions.

I remember talking with you in line. It was so chilly! Are you totally Excited for WI ?!?!  I hope we can meet up to bike the course next year.  I feel fantastic and cannot wait for Arizona in Nov. I had a pretty big PR at WI, and hoping to do well in AZ. 

Name: ahhchon real name: john

What is your Ironman resume? IMWI 2013 (registered) IMLP 2011

Why did you choose Ironman Wisconsin? my ex gf goes to med school here (signed up when she was my gf, oops, haha)

What are you goals for IMWI 2013? sub 11:45

What are you most looking forward to? riding my first ironman in my new parlee tt

Veterans any advice you can give early on? "you can always make up time, you can never make up energy"

if anyone is looking to pitch in for a house lmk! i'm coming with 1 other friend (he is a first time IM for this race)

john

I second the hill theory. The first year my family came to see me on a flat and it was a flash after all that time driving, parking, walking and standing there waiting for me in the hot sun. Now they come out to one of the three big hills and it's the best. I get to chat, high five them and enjoy a few minutes since I'm going 5mph. They have no trouble driving in and out. They have started paying to park in someone's driveway too for about $5 and it saved them a mile-long walk! I think they come out to Old Souk but I am not sure so I'll ask.

There is a shuttle bus to Verona, but you'll be flying through there so it's not as high quality of a place for family to see you.

Training is going well. Just maintaining on the swim, 3x week for about 40 minutes each session. Really trying to hit the bike and run this fall and winter to get ready for the 24 week plan at the end of March. I have some 10K and 5K races this fall to keep me motivated!

Hope everybody stays healthy this off-season.

Name: Belize Breeze my real name is Lawrence 

What is your Ironman resume? This is my first Ironman!! done 70.3 and some oly. 

Why did you choose Ironman Wisconsin? I have volunteered for several years. It is close to home. Plus I love Madison. 

What are you goals for IMWI 2013? I just want to finish my goals for 40 was to complete my MBA & full ironman. 

What are you most looking forward to? Being able to get an Ironman tattoo! 

Veterans any advice you can give early on? From the last year's first poster, so thank you for this line:
"If it is your first time, soak it all in from the day you signed up until you cross that line, don't kill yourself with a time goal, rather just embrace everything that is Ironman Wisconsin. YOU ONLY GET ONE FIRST IRONMAN!!!"
I would add this - don't be afraid to ask questions.  You won't know until you do.

I wouldn't say I'm a veteran, but I did do IMWI this last September and have to say that a road bike would work just fine.  I saw a good mix of road and tri bikes. In fact, I did the WIBA weekend and met several people who have both a road and tri bikes and they prefer to ride their road bike for IMWI. In case you're wondering, I road my tri bike, but I did put on a smaller rear cassette to help with the hills. Either way, you can't go wrong either way as long as you train on the one you're going to use. Hope that helps.

TriBeau17: As long as you train on that bike and are properly fitted, then why not?  Shouldn't be an issue whatsoever.

Happy training soon!

How'd it go?