Ironman Lake Placid : Official Thread (Page 25)

Excellent, thanks.

I'm late to the thread Re: Last week. I think it may have been my first week of the Fink plan where I didn't miss at least one, if not more, workouts.  I did less than 10 hours, but today's rest day was well appreciated.

Week 1's in the books for me.  Many more to go...

S: 1hr 4min

B: 4hr 0min

R: 2hr 3min

Strength: 1 hr

Wow, nice swim!  Worth bragging about, for sure!

I've stayed at the KOA for a few years.  It's less than 10 minutes from town, and it's a nice park.

I had a good week of training:

Swim - 3hrs (7700 meters)

Bike - 5h 40m

Run - 2h 25m (most done as water running.  Boo!)

Total - 13h 35m

Gosh, that swim start is nuts!  How do you even get moving in that mess!!

http://www.youtube.com/watch?feature=player_embedded&v=Q8dA1EJAigs

I guess if you're a typical AG, just relax and go with the flow - the energy spent fighting the chaos will negate any gains made in the first 15 to 20 minutes.  Make it up in the remaining 138.2 miles.

I love this video.

http://youtu.be/QuRj20wPpyI

Anyone know what the musical piece is from and who it is?

Guardian at the Gate by Audiomachine (I had to get it from iTunes).  That video is on my youtube playlist that I made for my trainer rides...it's about 2 hrs for triathlon, motivational, tour de'France, etc videos.  Here is the link:

http://www.youtube.com/watch?v=E4b4DJFStVQ&list=PLVo7rShh0Qubxh7jiI0bgL42gjGeo6DOI

Liked

cornick - 2013-02-19 8:34 AM

cobratodd - 2013-02-19 8:21 AM

Gosh, that swim start is nuts!  How do you even get moving in that mess!!

http://www.youtube.com/watch?feature=player_embedded&v=Q8dA1EJAigs

You don't. They are all trying to get on the underwater cable, which is nice and all but you'll get the crap beat out of you.  To the far right it was much easier.

Here's a picture from IMLP 2012. It's not great, but I did draw an arrow illustrating where you will find me this year. Off to the right and back, and not up front.

(IMLP start 2012.jpg)

Although I went in expecting the worst, the swim wasn't nearly as rough as I thought it would be.  I started from the shore next to the dock and wrapped around at the start.  Yes, there was a lot of contact close to the line, but I didn't find myself struggling to stay afloat.

Might try to grab some clear water just inside the line this year.

This is the aid station menu from last year.  Does anyone know if it has changed for 2013?

Bike

IRONMAN Perform, Water, Bonk Breaker Bars, GU Original Energy Gels, Roctane Ultra Endurance Gel, GU Chomp, Bananas

Run

IRONMAN Perform, Water, Cola, Bonk Breaker Bars, GU Original Energy Gels, Roctane Ultra Endurance Gel, GU Chomp, Pretzels, Fruit

I don't know if the menu has changed, but I do know that I was at the Wilmington bike aid station for the last 2 years, and both years we ran out of gels.  2 years ago it was powergels and we had lots till the last couple hundred people.  But last year when it was Gu, we ran out really quickly, not far into the second loop.

That makes me nervous as far as eating off the course.  I guess you just need to have a bit of your own in case?

I would NEVER solely ride on the course dictating my nutrition needs.  I'm not going to leave the finish of my race in the hands of a company that just wants money in theirs.

That said...
3500 in the pool yesterday
3100 this morning
3500 tomorrow

My arms/lats/shoulders are going to be SCREAMING by this time tomorrow.

That's some serious swimming...nice!

I am hoping to carry my own gels and use the Ironman Perform on the course.  I've got a bottle between the aeros and two on the back.  I figure I can leave T1 with the front full of water, and grab a bottle of Perform every chance I get.  I usually drink 2 sips of Perform every 10 mins, which allows me to clear 24oz per hour = 210 calories, throw in a gu every 60 mins and I'm 310 calories per hour.  Maybe grab and extra bottle in case I lose one along the way?  Thoughts from those of you that have done this before?

re: bike nutrition ....

i hate the taste of perform but will drink it because i don't have any gi issues with it and for the convenience.  i train with nuun and prefers the more diluted taste of it.

i had an issue with the double cage in the back of the seat.  half way at IMFL, the road was so bumpy that the rattling was loosening the screws.  in fact there were many debris on the road.. CO2, bottles, cages, aero bar pads, tubes. tires, you name it.  what i wind up doing was to use some electrical tapes to secure the cage.  but that render the cage unusable.  I wind up having just one cage on the down tube for bottle exchanges.  at the water station, i would get a full bottle of perform then grab a water and chuck a quarter of it, and pour the rest over my helmet to cool off.

so carry a small roll of tape and make sure everything is secured.

OK...so thats about twice what Im doing in an hour...no big deal...im not worried...really...not 1 teeny bit

Day 3 of swimming is done.  I don't want to see chlorine for a week.

Wrap up the day with an 11 mile run and it's rest day tomorrow! whoohoo!