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Ironman Louisville : Official Thread (Page 21)
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 2010-05-21 10:10 PM in reply to: #2453902 |
Expert  1036  |  Subject: RE: Ironman Louisville : Official ThreadWell I read it like you said, got up and told my wife I would see her on August 30 after IM Louisville, hope you are happy! (cus i am). |
| 2010-05-21 10:21 PM in reply to: #2453902 |
Extreme Veteran 331  Latonia, Kentucky (near Cincinnati) | Subject: RE: Ironman Louisville : Official Thread Now that THAT is over with, LET'S TRAIN! WOO HOO!! |
| 2010-05-22 11:32 AM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread "A man who wants to do something will find a way. A man who doesn't will find an excuse." |
| 2010-05-23 6:11 PM in reply to: #2453902 |
Extreme Veteran 604 Carrollton, Virginia | Subject: RE: Ironman Louisville : Official Thread Feeling good about training lately. Have about 4 straight weeks of 9-10 hours of training and though tired and hungry, feeling pretty healthy. Had a little knee thing going on, but appears to be clearing up with some ICE and smart activity. Not excited yet, more just focused.. have a lot to get through before race day including a TEN day cruise with limited training in late June. |
| 2010-05-23 7:34 PM in reply to: #2453902 |
Member 69 Not where I want to be... | Subject: RE: Ironman Louisville : Official Thread Did another easy loop on the bike course today and it is getting better. I started from Blue Grass bicycles on 146 and did a loop. 42 miles total and did it in a reasonable time 2:28. Ballard School road and Old sligo were easier. It felt good to get out after being sick all week. I ride a 9 speed Fuji Aloha and will be going with a 28 cassette for the race. Any advantage on the hills will help. Edited by jayg 2010-05-23 7:35 PM |
| 2010-05-24 10:43 AM in reply to: #2453902 |
Expert 696 Sugar Hill, GA | Subject: RE: Ironman Louisville : Official Thread I too have had issues regarding life and family getting in the way...mostly feeling like I've needed to spend time with family. I did my first century training ride 2 weeks ago and felt great about it. I felt pretty good getting off the bike and not terrible during a short t-run. Considering that it was the 1st of at least 6 rides that'll be at least 100 miles I thought my bike training was ahead of schedule. After this ride I was a bit cocky and allowed myself two weeks with less training and more family. Yesterday I went out for what should have been my second 100 mile training ride. It was my first ride with real heat and humidity. What a mess at the end. I only did 93.5 miles and thought about nothing but getting off my bike for the last 20. I didn't realize it while on the bike but I got terribly dehydrated. I thought I was drinking enough on the bike but apparantly not. To make it worse, once I started feeling bad I lost my desire to take in nutrition and the water and feed bottles got so warm that it was a struggle to keep drinking. This ride made me realize how far I am from being ready...I hope I'm w/in 14 weeks of ready. |
| 2010-05-24 1:30 PM in reply to: #2453902 |
Member 77 Austin | Subject: RE: Ironman Louisville : Official Thread I am noticing I am getting slower and slower on my run times. Is anybody else experiencing that? Or has anybody in the past? I don't feel injured, I just feel REALLY, REALLY CLUNKY when I run. Stride doesn't feel smooth and natural, instead I feel awkward most of my run. Appreciate any feedback or ideas. Brian |
| 2010-05-24 2:02 PM in reply to: #2453902 |
Veteran 144 Little Elm, Texas | Subject: RE: Ironman Louisville : Official Thread I am slower too. My HR is higher and I feel like I'm working harder. I believe it's just the heat. The old mantra applies. Listen to your body and slow down. It takes about 3 weeks to acclimate. I figure it's good practice for Louisville. Personally I also use salt tablets(not endurolytes) and I drink a lot of water. Forecast calls for 90's all week in North Texas. Good practice indeed  Training volume is picking up(13 hours this week) and we are only 96 days away. I'm getting super excited! |
| 2010-05-24 2:28 PM in reply to: #2453902 |
Expert 1010 Greer, SC | Subject: RE: Ironman Louisville : Official Thread I see many of you have been getting in some really high mileage rides. I am doing my best to follow my plan and it is currently having me ride a max of 3.5 hours. I don't get in any 100 mile rides until late June or even July. I have 4 total. My questions are: #1. Are you following a plan? and if so, is it having you do 6+ hour rides already? I went a little above my plan on Sunday going for 3 hrs 48 min (69 miles) instead of 3 hrs 30 min. |
| 2010-05-24 2:41 PM in reply to: #2878770 |
Expert 696 Sugar Hill, GA | Subject: RE: Ironman Louisville : Official Thread It is hard for me to say that "I'm following a plan" considering how lax I've been for the past two weeks. That said, I'm following a plan from Sunday through Friday. When I first chose the plan I thought it would be perfect for me except that I though it was VERY light on the long rides. I didn't think there were enough long rides and I didn't think that the long rides were long enough. So, I'm following a plan with the exception of my Saturday long rides for which I'm trying to be a bit aggressive. |
| 2010-05-24 8:13 PM in reply to: #2453902 |
Master 2151 Johns Creek, Georgia | Subject: RE: Ironman Louisville : Official Thread I'm following Don Fink Be Iron Fit competitive plan. Although I have been doing more biking, particularly longer Saturday rides because I want to be as prepared as I can be coming off the bike. |
| 2010-05-25 6:07 AM in reply to: #2878770 |
Master 2638 | Subject: RE: Ironman Louisville : Official Thread I am DH-coached and he is making my plan. Because biking is my limiter, I'm going on as many 100+ mile rides as possible to make those 112 miles in Louisville seem "not so much". In other triathlon distances, my goal was to make the bike mileage feel easy like "just" 56 miles or "just" 13 miles but 112 miles is still such a big distance I won't get to the "just" level. |
| 2010-05-25 7:16 AM in reply to: #2453902 |
Extreme Veteran 484 Glen Burnie, MD | Subject: RE: Ironman Louisville : Official Thread I've done 2 100-milers (well really 96.xx milers since the century course I did was short a few miles and the other time I was being chased by thunderstorms so I didn't go for the last 4 miles) and am going for 110 on Saturday. I made my own training plan but based it on the theories of several IM and tri training plan books. My goal is just like Mrs.Brown Dog said - to make 112 on the bike seem easy. And I have to tell you at the end of my second century, I felt waaay better than the end of the first. I am trying to get in about 8 100+ rides before the race. I'm also doing the Diabolical Double at the end of June which is an epic ride at 125 miles and 15,500 ft of climbing in one day - that actually hasn't changed my training plan any as far as distance goes - just made me pick more hilly routes for my long rides. I also just love riding my bike - especially long rides - and don't have any family responsibilities so getting away for 5ish hours isn't a big deal. I would say that upping the long ride on the weekend isn't going to kill you. As long as you bike fits well [low injury risk] and you're not compromising other scheduled workouts, the extra mileage on the long rides would be beneficial. |
| 2010-05-25 8:13 AM in reply to: #2453902 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread Less than 100 days boys and girls! Ive got 2 seperate 2.5 hr bikes this weekend, one being a brick. Hope to crush down about 100 miles this weekend. The humidity is starting to pick up big time down here in Georgia, and though it SUCKS, I cant help but think that its preparing me for the worst IMKY has to offer. Seriously people, if you have the opportunity to do some real heat/humidity training, do it. My rides and long run this past weekend were real eye-openers to how quickly humidity can drain you. Always prepare for the worst! |
| 2010-05-25 2:33 PM in reply to: #2453902 |
Champion 5575 Butler | Subject: RE: Ironman Louisville : Official Thread My training run the last 1.5 have felt slower but when I have raced my times are great so I really can't complain. I figure it is a result of living in the hills and having a few races on flat lands. |
| 2010-05-25 3:12 PM in reply to: #2453902 |
Elite 3683 Whispering Pines, North Carolina | Subject: RE: Ironman Louisville : Official Thread as for speed, I definitely feel slower on the runs lately. I figure it is b/c of the temps, humidity, and training load. distance wise, i have been doing ok...i went on an easy paced 90+ mile ride this past friday and plan on at least 4-5 more. while i was tired after that ride, i didn't feel exhausted to the point that i couldn't run. we don't have too much time left, people. you still have time to get good training in, but remember that you still have to taper. train hard, but smart! |
| 2010-05-25 3:52 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread My plan doesn't gave me getting near centuries until late June or into July. Longest ride this month is scheduled as 3.5hrs. Don't worry about other people's mileage. Trust your plan and do the work. My mileage in the IMAZ09 thread was under everyone else, but I still smoked em all on race day.  I came in with a strong running base and have been focusing on trying to keep myself slow and just focusing on being relaxed and tuning up form. I took myself off the leash for one run though and put in a 1:10 run @ 6:34 min/mile (10.66miles) Is any of the Kentucky heat from sun? I have a black helmet, should I look into a lighter color? |
| 2010-05-26 6:44 AM in reply to: #2453902 |
Master 1432 Woodstock | Subject: RE: Ironman Louisville : Official Thread I wouldn't worry about other peoples mileage either. I am following the Don Fink Iron Fit competitive plan and the max ride has been 4 hours (although that changes this month). I have done a century and an 80 miler, but just because I wanted to. As long as you are following your plan, you should be good on aug 29th. The key is consistent training. That said, I don't think you can overtrain on the bike. |
| 2010-05-26 8:51 AM in reply to: #2453902 |
| New user 16 | Subject: RE: Ironman Louisville : Official Thread So I am looking at the course map and see some climbs but I am having a really hard time determining how long and how steep they are. Can someone who has done the course help me out? Like at about mile 10 you have a climb for 2 miles and then rollers. I am trying to train on hills but don't want to train on a mountain if there are just a few climbs and rollers. Sorry for rambling and thanks for any help. |
| 2010-05-26 10:01 AM in reply to: #2882736 |
Expert 924 Louisville, KY | Subject: RE: Ironman Louisville : Official Thread No need to train for mountains. There are a few longish climbs, such as Wolf Pen Branch and the out and back spur portion on 1694. However, the loop portion of the course and nearly all of Hwy 42 are comprised on almost non-stop rollers. Its the frequency of the rollers that will wear you out, not any one "killer" climb. |
| 2010-05-26 12:30 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread Here's a better look at the elevation profile from mapmyride. According to this, one of the worst climbs about 1.5% grade. Mile 6.5 starts a 1.2% grade Mile 24.5 starts a 1.5% grade Mile 32.5 is only 0.4% grade Mile 45.4 is 0.6% grade Easy peasy. To figure those out I used the elevation chart and this grade calculator I eyeballed and estimated the distances mile 6.5 - 8.5 starting at 425ft climbing to 550 mile 24.5 - 26 starting at 560ft climbing to 680 mile 32.5 - 39 starting at 650ft climbing to 800 mile 45.5 - 49 starting at 700ft climbing to 820 I live 2000+ miles away from Louisville so I don't have/get on course experience and can only go by these numbers, youtube videos, and what you guys tell me. (LouElevation.png) Attachments ---------------- LouElevation.png (49KB - 12 downloads) |
| 2010-05-26 12:53 PM in reply to: #2883565 |
Expert 924 Louisville, KY | Subject: RE: Ironman Louisville : Official Thread Those grades are probably pretty fair estimates over those distances, 1-2 miles. Just keep in mind that on a more granular scale you will see some greater grades than 1.5%. I doubt there is much more than 5%-6% grades out there though and of those none will last very long, certainly not a mile or 2. |
| 2010-05-26 12:59 PM in reply to: #2453902 |
Expert 696 Sugar Hill, GA | Subject: RE: Ironman Louisville : Official Thread A couple weeks ago I also got curious about the hills on the course and pulled the same elevation data from mapmyride as well as the total climbing, which I believe is about 2300 feet of climbing for the whole ride. I then chose a couple routes that I'll use regularly that all have between 2200 - 2700 feet of climbing for a 100 mile ride. I also won't have a chance to ride the bike course prior to race day so I'm just going to trust that these training routes will have me prepared. |
| 2010-05-26 2:16 PM in reply to: #2883645 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread devilwillride - 2010-05-26 10:53 AM Those grades are probably pretty fair estimates over those distances, 1-2 miles. Just keep in mind that on a more granular scale you will see some greater grades than 1.5%. I doubt there is much more than 5%-6% grades out there though and of those none will last very long, certainly not a mile or 2. makes sense. All the higher grades are probably hidden in rollers, yeah? So jealous of people that can ride the course. Feeling good though. I have zero experience with diving off of dock to start swimming though. Guess I need to learn how to dive and go! |
| 2010-05-26 3:15 PM in reply to: #2883925 |
Expert 1149 CenTex | Subject: RE: Ironman Louisville : Official Thread I'll second what others have said about dead legs. Top that off with the fact that training this week has consisted of one 30 min bike and one 45 min bike (due to family issues [Mom in the hospital as the result of a fall]) and I'm feeling woefully unprepared. I'm getting nervous about this now but am glad that workouts have started back today and will pick up where I left off with long rides and runs. Now to see how much fitness I've lost... |
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