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Ironman Louisville : Official Thread (Page 22)
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 2011-01-07 11:40 AM in reply to: #3284635 |
Expert  668    Lancaster, PA |  Subject: RE: Ironman Louisville : Official Threadoregonducks - 2011-01-06 12:32 PM I am doing all three in a K basis, I'll. Be picking up running as well.golfpro - 2011-01-07 9:15 AM QUOTE]oregonducks - 2011-01-06 9:26 AM golfpro - 2011-01-06 4:00 PM. Thanks very much. Let me know if you think it has helped your cycling, other than just getting on the bike a lot. Nancy You know how you get to one point during the bike where you are grinding the gears and the legs are burning and the lactic acid build up is so much, you have to slow down to catch your breath, spin at an easier cadance to flush the LA out... well this program definitely allows you to increase your LT over a period of time. I've been able to increase my cadance, Lactic Threshold numbers have increased and I can sustain power/speed much longer. I just have to wait and see how it correlates to the open road. I went out with some roadies a week ago and I noticed that my HR was higher and the legs were not burning! all good so far.. Reading what the other peeps in his thread here in BT that are using power meters- they "all of them" have experience gains in their power output. I might do one more round of it once I get this one done. A definite must if you want to improve in the bike. Awesome. Thanks for the valuable info. I'm going to try it, but have to wait until I get through my next marathon. Are you finding you're still able to keep up the running / swimming? or are you just concentrating on the bike? |
| 2011-01-08 4:37 AM in reply to: #3142609 |
Regular 61 | Subject: RE: Ironman Louisville : Official Thread Hey guys, reference the skin suit question I haven't tried the tri-specific skin suits but I can say the skin suits made by Speedo, TYR and Arena made a noticeable difference in pool races. However, I still have a couple of those suits (and yes, they do still fit) and I opted not to wear them in Louisville for comfort reasons (they are designed to be REALLY tight). Besides, shaving alone makes almost just as big of a difference. Bottom line: the suit will likely help your ability to glide through the water, but be sure to try it on before you buy it and imagine wearing it for an hour or more in the first leg of a 140 mile race. For my money the comfort is a little more important than the minute or so (random estimate) I stand to drop. Currently I plan on wearing a tri suit for the entire race. On an exciting note, I had a great workout yesterday! I was on the indoor trainer and did a 5 minute warm-up, then raised the effort level to an effort that I felt I could sustain for 10 to 15 minutes if I pushed myself, and proceeded to hold it for 50 minutes. It was my first painful workout in a couple months and it felt GREAT! I recently moved my "tri cave" to the warmest room in the house to prepare me for the sweltering conditions in Louisville. It isn't that hot (73 degrees or so) but combine that temp with no air circulation and suddenly I am sweating like it's August on the banks of the Ohio River! Hopefully this yearlong acclimatization will allow me to perform much better on race day, but for now it is making my trainer sessions uber-challenging. |
| 2011-01-08 7:25 AM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread tulkas- Wow! Congratulations on your sufferfest. Good points regarding what to wear for IMLOU. I will not be wearing a tri-suit, but I will be wearing tri shorts and singlet. I like the flexibility to be able to pull my shirt up a bit (on the run in particular) when I'm getting hot. As posted on IMLOU facebook group...if you haven't climbed on that wagon yet: After a short ride on my indoor trainer and my weight session, i checked the computer to see what the wind direction was. I was distracted by the temperature though at 3 degrees. ...I'll be waiting to run until this afternoon when it is expected to reach a more reasonable 13 degrees or so. Wuss? Maybe. I can live with that distinction today. |
| 2011-01-08 9:50 AM in reply to: #3142609 |
Veteran 671 Harrison, Oh | Subject: RE: Ironman Louisville : Official Thread Ok guys, I'm going to ask this question here and then maybe post it over on the Iron Distance thread, too. Which bike for LOU ~ Road or Tri? I have a few friends who have done LOU and some suggest the Tri bike, while others (who seem to be more comparable to me on the bike; i.e. weakest event) recommend the Road bike because there is not a lot of opportunity for aero on the course. Thoughts? Since I am fortunate enough to be close to LOU, I will be riding the course several times during the training season and may be able to answer my own question at that time; however, I want to see what others who have done the course think. Thanks in advance  |
| 2011-01-08 10:19 AM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread Ride whichever bike you are most comfortable with. Having said that, I did IMLOU on my tri rig and was quite comfortable. At no point had I thought that I would have better off with my road bike. |
| 2011-01-08 11:39 AM in reply to: #3142609 |
Elite 3060  N Carolina | Subject: RE: Ironman Louisville : Official Thread ...recommend the Road bike because there is not a lot of opportunity for aero on the course. Sam, What do you think of the quote above? I know you have experience on the course, so I'm asking for myself and all the Louisville newbies out there. Thanks Alan |
| 2011-01-08 1:40 PM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread I don't subscribe to that thinking. I was aero most of the time. In fact, I did Wisconsin with my tri bike and would use the same again and I think Wisconsin's hills were more challenging. IMLOU has many hills, but they are mostly rollers, not, out of your seat, climbs. In fact, the only hills I can think of, off the top of my head that I felt like I had to get out of the saddle is the hill on River Road before the stoplight, which was mostly to stretch my legs, and the huge uphill coming back from the out and back portion. I may have stood other times briefly, but if you shift and keep your rhythm, I think you will be perfectly happy with your tri bike. I am riding my tri bike and I don't believe the course requires a road bike. Get in a low gear and spin up the hills. So...bring your tri bikes to rock it out. Peace. |
| 2011-01-08 1:42 PM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread Road to Ironman Louisville, Episode 4 is up...the excitement may kill you, so settle down.  http://www.youtube.com/watch?v=AEbn0T_Hzj0 |
| 2011-01-08 2:06 PM in reply to: #3286574 |
Expert 668 Lancaster, PA | Subject: RE: Ironman Louisville : Official Thread japarker24 - 2011-01-07 12:39 PM ...recommend the Road bike because there is not a lot of opportunity for aero on the course. Sam, What do you think of the quote above? I know you have experience on the course, so I'm asking for myself and all the Louisville newbies out there. Thanks Alan I disagree- You can stay aero for 90%+ of the time and you can spin up the hills in aero position for all of them. I have both bikes and I thought about the same question while doing the Ironman and I would def stay with the tri-bike. |
| 2011-01-08 2:11 PM in reply to: #3286750 |
Expert 668 Lancaster, PA | Subject: RE: Ironman Louisville : Official Thread Tri Sam - 2011-01-07 2:42 PM Road to Ironman Louisville, Episode 4 is up...the excitement may kill you, so settle down. http://www.youtube.com/watch?v=AEbn0T_Hzj0 Nice Video Sam! keep them coming! and to comment on the run/walk or run only method, it is all about how you train, just like you said. The Galloway method of running certainly does help and "A LOT" of people use it. I will certainly be using it as the season progresses and the run get longer and longer. Namaste |
| 2011-01-08 2:54 PM in reply to: #3286745 |
Veteran 671 Harrison, Oh | Subject: RE: Ironman Louisville : Official Thread Tri Sam - 2011-01-08 2:40 PM I don't subscribe to that thinking. I was aero most of the time. In fact, I did Wisconsin with my tri bike and would use the same again and I think Wisconsin's hills were more challenging. IMLOU has many hills, but they are mostly rollers, not, out of your seat, climbs. In fact, the only hills I can think of, off the top of my head that I felt like I had to get out of the saddle is the hill on River Road before the stoplight, which was mostly to stretch my legs, and the huge uphill coming back from the out and back portion. I may have stood other times briefly, but if you shift and keep your rhythm, I think you will be perfectly happy with your tri bike. I am riding my tri bike and I don't believe the course requires a road bike. Get in a low gear and spin up the hills. So...bring your tri bikes to rock it out. Peace. Hi Sam, First off ~ I'm glad to hear you say that IMWI hills were more challenging....LOL. I was a DNF at IMWI '09 for bike mechanical issues; however, I made it to mile 95 of the bike course (missed the time cut-off due to an hour or more of bike repairs), so I feel like I have ridden the course myself. This was a pretty tough course for me though, very challenging. Although I rode my Tri bike, I was hardly ever in aero and have considered taking my Road bike back in 2012 when I compete there again. Although I work very hard at the bike, and continually improve, I wonder if my skill set (or lack there of.....) would require me to use my Road bike in LOU, too. I know there is not really an answer here, just thinking out loud and greatful for the opinions of others. Thanks for your thoughts! Edited by marathongirl11 2011-01-08 2:56 PM |
| 2011-01-08 3:46 PM in reply to: #3142609 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Ironman Louisville : Official Thread Glad to see everyone's training is going well. After 3 days on a foam roller, and using an IT band strap I managed a 7.03 mile run in 1:03:03 this morning. I had a dull ache in my knee from the IT band issues, but it wasn't the stabbing pain I had been experiencing. I am doing a HM on February 5th, hoping to beat my 1:51:19 PR at the distance, but not sure if I will be able to beat that with this IT band crap. |
| 2011-01-08 4:30 PM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread Jillian- $0.02 Keep your eye on the prize and be smart. If your IT Band isn't up for the HM, it's still early and you can take time away from running to stretch, roll, etc. to iron out that IT Band. In other words, don't wreck yourself at the HM if your IT Band isn't improving or ready for it. No, I'm not your dad...why do you ask? Peace, ~Sam |
| 2011-01-08 4:41 PM in reply to: #3286750 |
Extreme Veteran 877 Pa | Subject: RE: Ironman Louisville : Official Thread Nice episode Sam. I love Gu Brew Rasberry, btw :-) My thoughts on run/walk. I used a run/walk strategy for my 50 miler this past November. However, most of my training runs were all running. I did incorporate workouts here and there that included walking so during the race it wasn't a shock to start running again. I did a 40 min run/ 1 min walk strategy and had no problems getting started after each walk segment. Well, one time I did but I had a brief down time mentally somewhere between mile 30-38. The biggest thing that helped me, I thought, was just running on tired legs in training. It helped me run tired during the race. Previous to the 50 miler, during my half IM attempts, I would run for about 6 miles then try to walk for a minute or two and can NEVER get started running again. I will probably incorporate a couple of workouts when I'm tired that include some walking just to train myself mentally again to run after a walk period. I'm sure I'll be tired at some point during this IM and will need to walk :-) ha ha |
| 2011-01-08 4:43 PM in reply to: #3286938 |
Extreme Veteran 877 Pa | Subject: RE: Ironman Louisville : Official Thread jillian_o - 2011-01-08 4:46 PM Glad to see everyone's training is going well. After 3 days on a foam roller, and using an IT band strap I managed a 7.03 mile run in 1:03:03 this morning. I had a dull ache in my knee from the IT band issues, but it wasn't the stabbing pain I had been experiencing. I am doing a HM on February 5th, hoping to beat my 1:51:19 PR at the distance, but not sure if I will be able to beat that with this IT band crap. I hope you work out your IT band issues before the HM. I was able to run through an IT band flare up by just slowing down and getting off of the hills and rolling, of course. |
| 2011-01-08 5:12 PM in reply to: #3287009 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Ironman Louisville : Official Thread Tri Sam - 2011-01-08 5:30 PM Jillian- $0.02 Keep your eye on the prize and be smart. If your IT Band isn't up for the HM, it's still early and you can take time away from running to stretch, roll, etc. to iron out that IT Band. In other words, don't wreck yourself at the HM if your IT Band isn't improving or ready for it. No, I'm not your dad...why do you ask? Peace, ~Sam Thanks for the word of advice Sam. It's ok to give me some "dad" advice. My own dad gives me some crappy advice. He used to be a runner, but doesn't believe in drinking or taking in nutrition during training or in a race. Might I add my pop's longest race was a 12k. |
| 2011-01-08 5:21 PM in reply to: #3287026 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Ironman Louisville : Official Thread carrie1 - 2011-01-08 5:43 PM jillian_o - 2011-01-08 4:46 PM Glad to see everyone's training is going well. After 3 days on a foam roller, and using an IT band strap I managed a 7.03 mile run in 1:03:03 this morning. I had a dull ache in my knee from the IT band issues, but it wasn't the stabbing pain I had been experiencing. I am doing a HM on February 5th, hoping to beat my 1:51:19 PR at the distance, but not sure if I will be able to beat that with this IT band crap. I hope you work out your IT band issues before the HM. I was able to run through an IT band flare up by just slowing down and getting off of the hills and rolling, of course. Thanks Carrie, I'll try slowing down a bit,even though its hard  |
| 2011-01-08 6:24 PM in reply to: #3286861 |
Extreme Veteran 725 | Subject: RE: Ironman Louisville : Official Thread marathongirl11 - 2011-01-08 3:54 PM Tri Sam - 2011-01-08 2:40 PM I don't subscribe to that thinking. I was aero most of the time. In fact, I did Wisconsin with my tri bike and would use the same again and I think Wisconsin's hills were more challenging. IMLOU has many hills, but they are mostly rollers, not, out of your seat, climbs. In fact, the only hills I can think of, off the top of my head that I felt like I had to get out of the saddle is the hill on River Road before the stoplight, which was mostly to stretch my legs, and the huge uphill coming back from the out and back portion. I may have stood other times briefly, but if you shift and keep your rhythm, I think you will be perfectly happy with your tri bike. I am riding my tri bike and I don't believe the course requires a road bike. Get in a low gear and spin up the hills. So...bring your tri bikes to rock it out. Peace. Hi Sam, First off ~ I'm glad to hear you say that IMWI hills were more challenging....LOL. I was a DNF at IMWI '09 for bike mechanical issues; however, I made it to mile 95 of the bike course (missed the time cut-off due to an hour or more of bike repairs), so I feel like I have ridden the course myself. This was a pretty tough course for me though, very challenging. Although I rode my Tri bike, I was hardly ever in aero and have considered taking my Road bike back in 2012 when I compete there again. Although I work very hard at the bike, and continually improve, I wonder if my skill set (or lack there of.....) would require me to use my Road bike in LOU, too. I know there is not really an answer here, just thinking out loud and greatful for the opinions of others. Thanks for your thoughts! I raced IM Louisville in 2008 & 2009. Tri bike both times and no issues. I will be using tri bike again this year. |
| 2011-01-09 4:00 AM in reply to: #3287103 |
Extreme Veteran 877 Pa | Subject: RE: Ironman Louisville : Official Thread jillian_o - 2011-01-08 6:21 PM carrie1 - 2011-01-08 5:43 PM jillian_o - 2011-01-08 4:46 PM Glad to see everyone's training is going well. After 3 days on a foam roller, and using an IT band strap I managed a 7.03 mile run in 1:03:03 this morning. I had a dull ache in my knee from the IT band issues, but it wasn't the stabbing pain I had been experiencing. I am doing a HM on February 5th, hoping to beat my 1:51:19 PR at the distance, but not sure if I will be able to beat that with this IT band crap. I hope you work out your IT band issues before the HM. I was able to run through an IT band flare up by just slowing down and getting off of the hills and rolling, of course. Thanks Carrie, I'll try slowing down a bit,even though its hard I know it's hard. My IT Band hurt so bad I couldn't even get into bed without doing it slowly and very carefully. I still never missed a day of running. |
| 2011-01-09 4:32 AM in reply to: #3287086 |
Regular 61 | Subject: RE: Ironman Louisville : Official Thread jillian_o - 2011-01-08 6:12 PMThanks for the word of advice Sam. It's ok to give me some "dad" advice. My own dad gives me some crappy advice. He used to be a runner, but doesn't believe in drinking or taking in nutrition during training or in a race. Might I add my pop's longest race was a 12k. Haha! I actually laughed out loud when I read that because it was only two short years ago when I was the same way! My whole life I thought a long distance race was a 3 mile run or a 1 mile swim, and I never used any hydration or nutrition during a practice or race ever. Now I still don't hydrate during swim workouts (some habits will never be broken) but I don't ever run or ride without water and some sort of nutrition, and it seems absolutely absurd to go without. Funny how things like that change. |
| 2011-01-09 11:19 AM in reply to: #3142609 |
Elite 3060 N Carolina | Subject: RE: Ironman Louisville : Official Thread Amy, You must be psychic or something. Skipped IM Lou in 2010? You must have known something about the raceday forecast!!!! Alan Edited by japarker24 2011-01-09 11:21 AM |
| 2011-01-09 7:37 PM in reply to: #3142609 |
Member 18 | Subject: RE: Ironman Louisville : Official Thread I know a few of rearrange our training schedule, but is it important to keep the long weekend workouts back-to-back? |
| 2011-01-10 6:04 AM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread lilly- If you mean back-to-back as in one right after the other, I would say, no, not necessarily. If you mean on day and then the next, I would still say, no not necessarily. I think it will be good to do a couple long brick sessions the closer you get to the event, but I personally don't think doing workouts this way is always in your best interest. Doing long rides one day followed by long runs the next day are helpful because you can still get used to running on somewhat tired legs. One thing to consider is after doing your long rides to do "run outs". They don't have to be particularly long either. Sometimes, 10-15 minutes is sufficient depending on what you want to accomplish. If you are asking because you simply cannot schedule your long days on consecutive days, then do what you can. Another consideration is that it is only January. I'm not going to get to concerned with the order of my workouts yet. I'm just focused on building each area slowly and trying to get/stay healthy in the process. Peace, ~Sam |
| 2011-01-10 6:07 AM in reply to: #3142609 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread ...and by "to concerned" I mean "too concerned." On a personal note...good swim this moring followed by a not-so-good weight session. I bailed on it early due to lower back tightness. I hope this works itself out throughout the day for my run this afternoon. |
| 2011-01-10 7:47 AM in reply to: #3288815 |
Expert 668 Lancaster, PA | Subject: RE: Ironman Louisville : Official Thread lillychicago - 2011-01-08 8:37 PM I know a few of rearrange our training schedule, but is it important to keep the long weekend workouts back-to-back? http://beginnertriathlete.com/cms/Article-detail.asp?Articleid=125&vote=8 |
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