RFP GROUP - CLOSED (Page 27)

Hey Team.

WTB - you are going to do great.

I am calling today Taper Tuesday - only a short ride on the schedule for today . This taper crap is going to drive me nuts. I was so bored yesterday that after doing my OWS at 6:30 am I went to the pool last night at 8:30 just to get some more H20 time in LOL.

Have a great day everyone.

KC

Yikes.  IMWI bib #s are up.  #614.  Tomorrow is big training day for me, with a bike fit in the middle. 

Happy Training!

Jenny

Good luck today - whats on tap?

It is getting more real now - #1777

Hey Team.

Taper workout for today - swam this morning - 2000 meters.

Awesome that the bib numbers are up for you guys.

Be safe everyone.

KC

Hi Team.

Just got a package in the mail consisting of all the broadcasts of Kona from 1991-2011. A fellow BT'r in Australia put them together for me. AWESOME!

Now I have something to watch while I am thinking about IM NYC.

9 Days for God sakes -

KC

Our bib numbers finally came out today also.  I am 510, I find that funny as I am 6 ft tall and I always thought 5'10" would be the perfect height so I am hoping this will be a good number for me.  

Oh my this is really becoming a reality.  I can't even image what you are going through KC.  

Well, ok not a big training day after all.  I was talked into moving my long run to tomorrow so that a friend could run with me.  She is training for the Lakefront Marathon in Oct. and we have the same distance to run.  Misery likes company, right?

I got fit on the triathlon bike today.  Excited to see how riding the course goes now that I have a better set-up.

Good stuff.  Jen, yes, your first 100 mile ride will feel like forever.  Now you know what to expect.  The distance seems daunting until you've done it once.  Now you are a century veteran.  Best advice for rides that long - stay in the moment.  Endurance Nation preaches to stay in a box.  Deal with only what is in the box.  Nothing far behind you or in front of you because you can't do anything about it.   Just stay at as steady an Rare of Perceived Exertion as you can, pedal with few drops and enjoy the ride.  Pay attention to the people around you to be safe.  But otherwise, you are riding that course alone.  It is all about you.  

What cassette are you all using on the back.  I had a SRAM 11/28 on the back and a compact on the front.  I LOVE it and will use it again next year.  (Did he say "Next year?" Yes, I will be there on Sept. 10 signing up for 2013.  I LOVE that course and want to do it for time this time.  Last time was just to survive and I was 13/39 in my age group.  I'd like to see cut time off and I know I can.)  The 11/28 is terrific on the hills.  No need to wish you had another gear - you do have another gear.  11/25 would be rough without a compact and certainly not as easy as an 11/28 even if you have a compact.

Nutrition is essential.  You are right Tim.  Cool one of the bottles of the Hammer product for your bike and add a frozen bottle too.  It will be thawed when you need it.  You can add an extra bottle of the Hammer product frozen in your special needs bag.  Add some electrolyte tabs (voice of experience), a couple of tubes and CO2. You may not even stop for it but it will be there.  Toss a treat in with your special needs bags too.  

The reason to go steady is to avoid red-lining and burning matches you'll need on the run.  A steady paced 88-90 rpm is the most efficient way to conserve energy which is your primary mission on race day.  The run will suck at the end, no doubt about that. You want to get to mile 18 as fresh as you can.  Unless you are an elite, you'll be run/walking, which is just fine.  Run between the food stops.  Walk though then getting what you need and to make sure you get the hydration down.  Don't rush that part. The advice is to take the first 6 miles of the run stupid easy.  You will thank yourself later.  

My email is [email protected].  My cell is 309-275-7120.  Name is Scott Richardson.  You can find me on FB too.  Call, email, IM any questions you have.  I will be in Madison on Saturday, probably Friday night since I have a volunteer meeting on Saturday morning.  I have to get a room for Kathy and I yet.  I will be at the finish line from 3:30 to 8 p.m.  Early Sunday, I can be near the transition area just in case.  I had a flat on race morning waiting for me in transition and was glad my coach was there to run it to the bike repair tent and back.  I had it back on the bike in 10 mins and was ready for the swim no problems.  

From now until then, eat well, sleep, ride the course, think about the course, picture yourself crossing the finish line several times a day. Positive thinking.  Remember this...more than 9 out of 10 people who start IronMan Wisconsin will finish.  Those are HUGE odds in your favor.  Just plan your nutrition, make sure your bike is working well (do not wait until the last minute to have it tuned up), try nothing new on race day.  

Let me know how I can help.  Good luck! 

Scott you are awesome - I am sure everyone appreciates it!.  

As far as cassette, I don't have cassettes haha.  My 1990's jalopy has an old freewheel! I was concerned about my gearing but after talking with my LBS tech he told me I was actually set up good for Madison.  I have a 13/30 in the rear and a 52/42 on the crank.  The 30 is great on the climbs-   I have contemplated going with an 11/28 (which I can get in a 7-speed freewheel) but I would rather have the 30 on the climbs than the 11 on the descents since I cost at 30MPH anyways.

We will have to meet up on Saturday of race weekend - I am getting up there on Friday morning.  I have to do an easy 20 minute run on Saturday morning and it would be really cool if we all met up and just did an easy run? Thoughts- Jenny, Sarah, Scott?

Also -Scott while it would be awesome to finish during the time you are catching at the finish line I don't think I will be finishing anytime close to 8pm!  I look forward to seeing you at the finish line and n the course though!  Last year was such a great experience for me riding with you from the turn around on the path for the final 5 miles and getting to really see how awesome the volunteers, friends, family are as you get closer to that finish line.  I don't think a day has gone by since September 11 last year that I haven't envisioned myself getting to experience that first hand.  Thanks for letting me get a tiny piece of that feeling, which has gotten me through more than few tough training sessions the past year!

This week for the first time I am starting to become more and more confident that I can handle this race and that is the best feeling.

I got an awesome swim in this morning - 3500Y (2 miles) straight in 1:01:10.  I was like a swimming robot as my pace was DEAD ON:

1st 1000Y - 17:35

2nd1000Y - 17:35

3rd 1000Y - 17:15

final 500Y - 8:45 (17:30 pace)

Overall I was at a 1:44/100 pace and was giving I would say an 80% effort.  I still had gas in the tank and am so confident now that I can handle this swim no problem (barring any kicks to the face) and still be fresh for the bike/run.

Tim, you rock.  You definitely have a good set up for the bike.  Jennifer, check out your cassette.  An 11/28 would be a great help.  Even a 12/27 would be better than a 11/25.  

I will be at the finish line whenever you get there.  I'll try to stay inside and help out if they need but I'll be around either way.  

I'm proud of all of you Ironmen to be.  

I've had some real breakthrough workouts lately.  Wednesday for example, ran 6, did 30 mins k bells, swam 200o yards. Saturday there is a masters open water swim.  I'm riding my bike to the lake, then doing 1.2 mile swim without wetsuit, then a hard bike workout with VO2 sets and then a run.  Feeling good and strong.  Today is a rest day.  A little achy but no acute pain anywhere, which is really new.  Strength exercises really help.

Starting to explore the coaching thing.  Going to help one guy for free at first to get his feedback on the process.  Also a really good local tri coach here is chatting with me about the possibility of coming in with him.  I told him I'd LOVE to apprentice for a season and then if he wants me, great.  I need experience right now. 

Lined up to volunteer at IM Moo and then sign up for 2013. Have the half IM in Branson coming. I will stretch out my runs, but I'm riding 3 to 4 hours long rides, doing 4 other bike workouts with speed and hills, running three times, swimming at least two with a lesson tossed in on average once every two weeks.    Stroke is way better.  Trying to work on stroke count and efficiency. Propulsion and lack of drag are everything.  

Sorry KC - I have never been to the Big Apple.  I was hoping to some how work out a work trip since we are doing a huge project in Manhattan to time it with the IMNY but I won't need to go out there until end of September .

Do you have some family or friends coming up for the race at all or are you just talking about the days prior to the race?

Good Morning Team.

Nice swim this morning in the pool at 6:30 - felt like I could have been in there all day - 3000 meters later and I had to get to my office for a bit - but it felt good.

Bike is in the shop for a final tune up and I should be picking it up today.

Almost there

Tim - I will let you know what the big city is like when I get back (if I get back )

Have a great day team.

KC

After now riding both courses, the Branson course is nothing compared to the Madison course.  Granted there are some long climbs but you get some really good recovery and the descents are long and fast.  The fact that they close the whole road is awesome.  Ir eally enjoyed that Branson bike - I actually remember being terrified when I got down there and drove the course but as I finished the 3rd loop and was heading into town I remember wanting to do one more loop cause it was so much fun!!

The run support was great throught he landing - and make sure to jump into the fountain after the race for a nice cool down!

I think I posted these before but here you go again - my pics of the bike course and the race:

https://plus.google.com/u/0/photos/107251508845075535003/albums/5519531440985256401?authkey=CLW45-ydsIOQ8gE

https://plus.google.com/u/0/photos/107251508845075535003/albums/5519526026670910625?authkey=CIiK1aO_x_yq9wE

Good to know.  I love the Madison course.  It is so much damn fun.  The descents are awesome (watch out for people around you is all.)  The climbs on the back side are lined with spectators like the TdF.  Awesome fun! The run features some huge climbs on campus - my advise is to walk them.  I got that advise from trail runners.  They walk climbs they can't see to the top.  You won't lose that much time and you'll burn lots fewer matches.  There are only two big ones I think so four times, no big deal.  The support on the run is awesome and the downtown area is great.  You go through a couple of major commercial areas with people drinking and eating and clapping and cheering you on by name since they list your name on the race numbers.  The seasoned spectators look and use your name.  Really makes a difference.    

I'll have time to drive Branson and maybe take the bike to ride one or two of the bigger hills to get a feel for the climb and descent. I freaking love this stuff. 

Let me know if there is anything I can do for you guys doing Wisconsin.  Get my number in your phones,. 309-275-7120.  Send me yours if you want. Got to get a motel room.  Agh. 

Scott - on the forum people have been talking about how there ar NO rooms available at all.  I just did a quick search on my Whyndham hotel site I use for work and Super 8 Sun Prairie/Madison East is showing rooms - $70.90/night from Friday-Mon - It is about 20 minutes from Monona Terrace.

http://www.super8.com/hotels/wisconsin/sun-prairie/super-8-sun-prairie-madison-e/hotel-overview

Today was a much better century ride for me.  I rode 108 miles of the IMWI course.  It was an adventure.  First of all, I was actually almost in tears on the way there.  I think the biggest issue with my ride last week was who I rode with...he pretty much made me feel like I wasn't fast enough to finish IM.  I got my confidence back today.  At mile 4.8, I got a flat tire.  So excited that I stopped, fixed it relatively quickly, and got back on my way.  On 92 on the first loop, got stung by a bee on the inside of my thigh.  Kept trucking along.  Made it through loop #1 feeling pretty good.  Loop 2 was a little slower, but still felt good.  Started to rain right after the third hill, which actually felt good.  But shortly after that, we saw the storms moving in.  Definetely found a second wind somehow and flew back to the boat launch.  Was supposed to get a short run in afterwards, but it was really nasty outside.  Definetely felt like I had enough gas in the tank this time to run afterwards, which is good!

My nutrition was better this time around as well.  I drank 9 aerobottles of water and one bottle of Accelerade, ate a ton of pretzels and two Luna bars, as well as a pack of Powerbar GelBlasts and two GU gels.  And took Endurolytes the whole time.  I do better with solid foods than I do with sports drinks.  Had a chocolate milk and killed a 15in sub afterwards.   

Tomorrow I have to run 6-12 miles and then Monday is an off day. 

Scott- Thanks for the tips!  I have the SRAM Apex crank on the triathlon bike.  The road bike I have has a triple chain ring, which is nice because then I have what I call my granny gear.  Didn't feel like I needed a granny gear though today, which is good!

Hey Team.

Last real ride until next Saturday and NYC. 75 km with a 5km run. Felt good - 6 days to go.

Deb - nice to see you and congrats on IM LP - awesome.

KTC - nice ride today.

Jenn - that is RFP x 2 nice work.

I am leaving for NYC on Tuesday - taking tomorrow off - hard to believe it is almost here.

KC

Jenn - great job on the ride. Glad you were able to mentally replace the last one with a positive one.

KTC - yay, your first century! wtg.

KC, I hope you are re reading Tim's 'You are ready' post. You are SO ready for this.

I posted a couple of links for things to do on your FB page, but I'm not sure if one of them came up (or how into books you are for that matter) but there is a great bookstore there to sit and read in. You probably won't want to be wandering around too much before hand! Do you have any family coming down for the day?

Kathy and Jenny - great job on the century rides! That amazing!

KC - good luck in NYC! You'll do great!

As far as for me...I DID IT! Boulder 70.3 in the bag! Total time 7:12. Didn't feel too bad afterwards either (considering that it was a tough/hot/long race). Very happy with my swim and bike! I shaved 29 minutes off on the bike from the last 56 mile race I did. Considering my IT band situation I wasn't really unhappy with my run either. Did a run/walk combo as did everyone else. It was so dang hot that even a guy from AZ couldn't believe how hot it was in Boulder. Great day overall!