Ironman Coeur d'Alene : Official Thread (Page 20)

Search on here for the bike course profile and hills. There has been quite a bit of discussion about this. Someone has even posted a video somewhere too. Others have edited it computrainer??? Or some other virtual riding program.

The swim is 54 degrees and I have yet to see it be cancelled. There is always a lot of volunteers on the swim course. You can wear booties. I pulled many off of people this last year.

The big hill run: I don't know about the big hill run but if you go the IMCDA website you can look at the course maps which does show a 2 loop course so that does tell me that you have to climb the hill twice. The distance of it I am not certain.

So, how does everybody's February numbers look?  Pretty happy I've been able to stick to my Fink IronFit plan for the most part, only missed a short workout during recovery week and cut a few workouts short by a few minutes to deal with day-to-day work and family.  The bike volume isn't huge because it's all been on the trainer, but with TrainerRoad, the intensity blows away anything I would have done on the roads.

Monthly totals:
S:  25000.00 Yd - 11h 00m
B:  282.52 Mi - 19h 35m 02s
R:  82.42 Mi - 12h 53m 34s

 Overall volume is good even with missing the 28ths run and swim. I missed a run and swim workout here and there as well. The trainer workouts are coming along fairly well but I feel like I am starting over now because I got a new crank on my bike that is shorter and am in the process of adjusting my fit more now.

Swim: 31360 yards (18 miles)

Bike: 263 miles

Run: 63 miles

My total's are about the same as Spie's except alittle less running.

I did a 50 mile bike today broken down by:

2 11.2 mile TT @75%

 1st 20 mph 2nd 19.7mph

2 6.1 mile TT @80%

 1st 21 mph 2nd 21.3 mph.

Compared to dec 8ths results

2 11.2 mile TT @75%

1st 19 mph 2nd 18.1

So i have some improvement since last time which is good. These test are done on Centennial trail so not alot of hills to deal with

Since I'm starting a recovery week I sent the bike in for a tune up.  Throwing an 11/28 on for the race.  I hope that helps bail me out some on the hills.

I did run 13.5 miles of snow and icy trail yesterday at a new PR.  2:03.  Other than that I don't know my totals.  I know last week I ran two days, swam two days, and biked three days.  One day was a swim/run I guess I could call it a brick.

Have a great week everyone.  I hear we are supposed to start thawing out some this week with temps in the 40's later in the week.  That will at least mean I can run on mud instead of ice. 

Chris 

I'm in the same camp, not knowing my distances specifically off hand although I do use Garmin Connect for the run/bikes..but not as faithfully as I should evidentally.

Weather in the Chicago area is about to dump another 10 inches on us today/tomorrow...seems the only way I can get my bike out is to take it to the shop. Did that this weekend and finally got my bar end shifters installed (just had the aero's put on a few weeks ago). Now I think I might be looking at the 11/28s as well..I know that hill in CDA too well and remember slowly pulling my butt up them on a mountain bike

Run should be higher, but I also went skiing 3 days in Feb.  Those days should have been run days.  And considering that I was travelling with for a week and could only workout in the mornings, I think this is pretty solid.

Pretty soon, though, my weekly bike mileage will be more than my monthly mileage.

Have I told you all about my sweet custom TT bike that I'm getting made?  It is going to be killer.  Handmade carbon frame by Alchemy (local CO shop), geometry and build by Shama Cycles (Houston shop that recently opened in Denver).  I even got to pick out the paint graphics. It should be done in ~2 weeks.  I can't wait.

Really happy with my swim total, that's over double what I did last year in February and due to all kinds of issues, better than my peak month last year.  Run and bike are marginal but, speed is up compared to last year on the bike, run is similar.  Starting the new month kind of weak because we are on vacation until Friday, so no bike.  On the plus side I should get in some quality runs and a couple ows in the ocean.

February totals-

Swim: 32156 yards

Bike: 231 miles

Run: 94 Miles

Nice job everyone!  I've picked up my swimming quite a bit more than in years past.  Still not by any means fast, but speed is getting better.  Weather has been awesome in Portland, although I tried to bike up Larch mountain yesterday and ran into some pretty sketchy ice and snow.  That plus a flat on the way down didn't make for a very fun ride,  but I guess it makes you stronger right?  Hope everyones training is going well!

Chad

S:  6459yds, 1:51:59           B:  208.70mi,  10:31:34          R:  60.98mi, 9:59:10

     ~1:42min/100                     19.8mph                                 9:48min/mi

Looks like I missed logging some swims, dunno what happened there.  As for the others, both are above my goal speeds (yeah, I'm a SLOW runner), so with any luck I'll be done much earlier than last year!

S: just under 22k yards; B: 16:52 hrs, all on a trainer. So 0 miles... R: 80.46 mi.

March looks to be a big jump in bike time, run probably nears 100mi for the month and haven't looked to see what swimming does...

Use Trainerroad.com it'll do miles for you :-)

My Feb totals, I do not log my distance for my swims, maybe I should. So far ok but time to up it and head to the pain cave for a bit.

S:  0.00 Yd - 11h 00m
B:  281.00 Mi - 15h 30m
R:  73.05 Mi - 9h 57m

I do, but with my powertap. I don't even have a speed/cadence sensor on my bike anymore

Swim: 27,400 yds 

Bike:  410.42 miles

Run: 84.2 miles

Bike focus right now.  Have an FTP test Monday morning so we'll see if it's paid off!

Ah, bummer. Even though all my bike workouts revolve around cadence and HR, I like to know the distance. 

I did an FTP this morning and saw a pretty big gain in HR performance for the 30 minute test. That makes me happy

I find it truly inspiring how well you all do monitoring your distance and time.  I figured out how to get reports off of my garmin connect so I guess I know how much distance and time now for my bike and run.  I was feeling down thinking my numbers were so much lower than everyones, but now that I see the reports I'm right in the middle for distance.  I have not done any trainer rides more than 2:20, but soon those will happen.

I'm happy this week is a recovery week. 

I put a 12/28 on my P2 last season, and was able to spin my fat a$$ (185lbs) up the big hills at about 8mph with no issues.  Matter of fact, I don't think I ever got out of my saddle the whole ride.  Now, I was just looking to finish, so I wasn't working as hard as some of you might.  Don't know if the 11 would have helped much, as the really fast downhills wind up being a "no pass" zone, and I think I hit ~40mph on those before coming up behind someone.  Just my $.02...

Did you just call me fat? 

No, I called *me* fat!  But if the shoe fits... 

Talked to someone last week who'd been on it, said there's still snow in spots, and lots of gravel.  But that was over a week ago, so it might have changed since.