Ironman Coeur d'Alene : Official Thread (Page 29)

There will be porta potties at most aid stations.  Be prepared to stop and stand in line though.  I personally sweat so much that i can rarely drink enough to have to pee.  The majority of others will just go on the bike. 

A professional bike rider told me once that if you dip below 15mph on a hill that you should sit up because they aero position won't help you.

Power is power....so more power just means more effort.  I personally spin easy up the hills, push over the top and push hard on the downhills. 

I can't answer the bathroom break frequency but, my guess would be there will be plenty of opportunities.

I was told recently that anything under 10mph there is no benefit in being aero, at least if I remember correctly.  When I rode the course a couple weeks ago I was up on the climbs, feels more comfortable while grinding it out.

I also like to sit up on the climbs.  i feel like it loosens up my back a little.  being in the aero position for a long time gets uncomforbale on neck and back. 

regarding the pee stops, just go in your shorts.  Everyone does it. 

i think it was 57 or 58 on race day.  It was cold for a Florida boy. better than 55 when we got there on Thursday. 

My fitter said I could sit up if I dipped below 17. Clearly, people have different thresholds, and it's probably based on what your overall goal speed is.

When you sit up, you engage more muscles in your lower back and glutes. Thus, you'll have more power. The aero position isn't the most powerful position, but you make a trade-off for the sake of aerodynamics.  If you have a good fit, the overall benefit is increased speed even though you're using fewer muscles and generating less power in aero.  Once the road pitches up over about 6%, though, there is no aerodynamic advantage to be gained, and you should opt for more power (i.e. you should sit up).  Sitting up on the uphills will also mix up the muscles you're using and thereby delay fatigue.  

All that being said, I think it's good to stay in the aero position when you're going up slight uphills in TRAINING.  I think that it helps you to build power in that position, and that's good.  It's less efficient, so you wouldn't want to race that way, but in training, staying aero on climbs is a good training strategy.        

i haven't been in an ironman where they weren't peeing in their shorts.  I find it easiest on a downhill. just get up off the seat to relieve the pressure and concentrate a little.  as with anything, first time is always the hardest.  and if anyone was drafting you, they'll get the hint to back off!!!!!!!!

That's what I was afraid of, I was hoping for a few discreet spots to  quickly go....ummm ok I'll figure it out....on the lighter side any big names racing IMCDA this year beside you of course Scott

I heard from the RD a couple weeks ago too that the contract is just about ready to go for another 5 years.  I think they're probably just waiting for any late signatures and then to make the announcement.  Hopefully soon.

Ok just PM me when it gets closer to race day with contact info and we can figure out times, etc.

Last year there were small buoys out but only about 1/4 of the course.  Still gives you a chance to get used to the water temp, wind chop (if any), etc.

I thought that I would post this when we get closer but being that it was brought up. I was thinking about setting up a week of training before the race for the BT group. something like 2 swims and two bike rides and a run or two. these would be short easy workouts. I also could drive a group around the course if flyboy ride gets filled up.

Mark, thanks.  That sounds great, esp for us non locals who would have to carry a map to figure our way around town.  Plus I think my boyfriend wouldn't mind meeting some people he might be able to hang out with on race day.