Ironman Arizona : Official Thread (Page 20)

I'm doing 3000m 2-3 days a week right now. Will probably get up to 3500-4000m per workout at the most.

2.4 miles = 3862.43 meters.

My longest swims in my actual training plan are a little over 4000 yards, maybe 4500 tops, but that's broken down into sets (it's all here on BT in my logs, feel free to check it out).  I've got a lake near me with two beaches on opposite sides, exactly 2.4 miles apart that I'll do a few more times before November.  Just for fun I also competed in a 2 mile & a 4 mile open water swim race recently, so the distance at AZ is not really a concern.

Although I never see it in training plans, I would recommend trying to find a lake and a good friend (preferably with kayak or canoe) and plan out a 2.4 mile swim one day.  Have your escort carry your Garmin or other such device so you can accurately measure the distance.

Ironman AZ 2012 will be my first Iron distance race, so pardon if this is kinda newbish.

Why do some of you swim so much as a proportion to the other two events?

Based on numbers, some of you spend over 25% of your training time in the pool for a race where (on average) only 10% of your race will be spent?

Am I missing something?

I wont speak for anyone else, and I will also be doing my first full distance race in Nov, so my experience is based on olympic and half-iron distances. 

The reason I devote 20-25% of my training to the swim is because the swim sets the stage for the other two disciplines.  Having a great swim won't necessarily make your day, but having a bad one can certainly ruin it.  If you expend too much energy on the swim then you have set yourself up for misery.  SO I focus on form and technique to ensure I'm maximizing my pace while minimizing my energy expenditure.  I think that's the key for the swim. 

x2 for me.

I've never done a full yet, but I'm planning on the swim being the same as all my other races.  I treat it like a warm up for the main event.  I want to make a good time of course, but I'm also shooting to feel completely fresh and ready to really start the race once I get on my bike.  Funny thing is the run will be close to my longest leg of the race, but I'm spending the most time on my bike, trying to be able to complete the distance in 6 hours and have something left so I don't have to walk 26 miles.

Another reason is that swimming is great cardio work with the least physical impact on my body.  I can swim 40000 yards in a month without soreness or injury and reap the cardio benefit.  I can't run the equivalent number of miles without hurting myself.

Yes i agree swim should be like a warmup for the rest of the race. I know people that did the iron swim and just felt defeated after mentally and it ruined the rest of there race. I do alot of swim volume so i will be mentally prepared for the long swim. I just did a 5000 meter swim in 2 hours on monday, so 2.4 mile swim should not be that bad.

Damn! Yesterday i was supposed to go on a 6 hour bike ride...4:45 hours into my ride my front tire popped and i fell pretty bad, scraping my arm pretty bad and my hip. Had an extra tube but not an extra tire and no bike shops around. I had to take the bus back to my car.  It just sucks because i was almost done with my ride and felt pretty good.

How often do you guys change your tires??

Good info on the tires, I'm currently getting to the point of needed a new rear, mine has several patched holes where I've had puncture flats and I'm at close to 1700 miles on them.  But with the big ramp up in mileage expected over the next two months it would probably make sense to get new ones. 

Are those GP4000's different than the "Gatorskin" tires I keep reading about?  And I've also had a Vittoria Pro III tire recommended as a durable, flat resistant training tire.  Any thoughts?

ps - had a great 80 mile ride yesterday at race pace, hoping to do the same next week but 100 instead!

One problem with getting in early is that the race directors will not let us in the water until the pros are underway.  Then it is a thin corridor to the boat dock where most people jump into the lake.  I was one of the first in this last year, then made my way to the shoreline (wall) and sat on the ledge with others until a few minutes before the race.  There was plenty of jockeying at the last minute for people to get into their preferred position, so I think you would be fine not trying to get in too early and "claim" your spot.

Everyone is different.  Some people swim more because it is their limiter (their weak point).  Others put in hours to be strong out of the water.  Some people just like to swim.  Personally, I swim between 5K-10K M per week, and that is full of intervals, drills, form focus and one endurance swim.  It makes me confident that I can, at any time, swim a 2.4mi swim with no issues or struggles, which sets up the entire rest of the race for me.  It is just my thing - not necessarily the guide for what anyone else should follow.

If you are comfortable with your swim speed and endurance, focus on what you feel you need more work on.  When all is said and done, every race is your own, and you and only you can estimate your training regimen to be prepared to perform up to your own expectations (although a coach does help supplement).

I love my Conti GP4000s.  They are on my training and race wheels, and (knock on wood) I have never had issues with them.  I have Armadillo tires on my road bike just because I hate changing tubes and wanted a bullet proof tire.  I hear good things about gator skins as well - it comes down to realizing the thicker the tire, the less roll you likely will get out of the wheel.  Kind of like wearing a suit of armor - you just cannot run as fast with it on.  I suppose it comes down to which means more to you - speed or protection.  The roads of IM AZ are not treacherous by any means, but Beeline Hwy does get its fair share of glass and other crap on the median.  It was pretty clean last year, but as often as I am out there, it makes me feel better to have the GPs and their Black Chili compound for a bit of added protection.

I think that's just an empty promise.  Or whatever.  Unless you have one of those unique bikes that fold up, you are NOT going to standard bike in normal sized luggage.  Like sending a wedding invitation to that relative that lives on the other side of the planet.  You say it to be nice, but you KNOW they can't go.

I suggest South West because of all the airlines I looked at, they were by FAR the cheapest at $50 each way and I borrowed someone's bike box.  You may want to look at bike shipping companies.  You drop it off and pick it up and don't have to deal with it in the airport AND/OR taxi or public transportation once you get there.  Or maybe even family that has an SUV or truck to pick you up.

X2 on Southwest or shipping. Most airlines charge an arm and a leg (possibly MORE than your ticket!) for bikes. If you can completely dissassemble it and wedge it into a hockey bag or stroller bag, you can get by with an oversize bag fee (maybe $50-75), but if they know it's a bike, you get hosed.

I recently traveled with mine in a bike box on Southwest and had a good experience. Just know that maneuvering the thing by yourself (along with a suitcase and your backpack, etc.) into the airport is VERY awkward. And you need a good size vehicle to carry it. If I were flying in for this, I'd probably just ship it to save the hassle.

http://www.airlinebagfees.com/bicycles/charts/

I have the Trico Iron Case and have flown a few different airlines.  I like frontier because if you get their Classic level ticket, which is usually about $30 more than the Economy ticket your bike counts as one of your two free checked bags.  They know it's a bike and not a bag, so you only pay oversize fees if it's larger or heavier than their defined bike size, which your bike shouldn't be unless your riding a steel frame or something ridiculous.