Ironman Lake Placid : Official Thread (Page 29)

2013-03-03 5:17 PM

in reply to: #4644101

Master

2912

...at home in The ATL

Subject: RE: Ironman Lake Placid : Official Thread

cornick - 2013-03-03 8:29 AM

jsenc2002 - 2013-03-03 7:35 AM Question: How hard do you push long trainer rides? I have done a couple 2-3 hr rides at an IF in the 0.8 range for power users. The guidelines I have heard for age groups is probably in the 0.65-0.75 range (IF is basically average ride power / threshold power) for an iron distance race, so you can run effectively afterwards. I take the approach that I want to train a bit harder than race rate, at least on the trainer, but that said, it definitely requires some recovery. How do you approach these rides? Thanks!

I've gone up to .96, I believe. But now is the time to train at the top of your threshold and a little above. During your training you want to increase what your threshold is so as you continue to train you can push harder and harder while lasting longer.

Yup, depends on the goal of the long ride of course - looking back through my base rides they are all in the .75 range. Now that IF will be going up as the rides will have more threshold work mixed in to them. I agree with Jeff's bolded part above, with the only caveat being that you have already built through a good base block. Personally if I hadn't I may not be doing too much threshold work until I had a solid base underneath me - but IM rule #1 is follow your plan!

2013-03-03 5:21 PM

in reply to: #4643642

Master

2912

...at home in The ATL

Subject: RE: Ironman Lake Placid : Official Thread

amyleigh - 2013-03-02 5:39 PM

I've been a forever lurker. So I finially decided to join in the fun. This will be my 4th Ironman but my first time for Placid.

Wow! Mandy I remember you because a few years ago we were in the same mentor group. It was Lora, but I don't remember the name of the group. I wonder what happened to Lora. Anyway, I love reading your blog. I haven't kept up with it recently otherwise I'd probably know your story about your ripped shorts. Sounds crazy!

Hey amyleigh - welcome to the group - it is awesome to have someone with your IM experience! And all the other lurkers - feel free to come out of the bushes and ask any questions you might have - I remember my first IM and this group was a life (and mind) saver to me. I promise nobody bites, except maybe that Tasr fella.

2013-03-03 5:24 PM

in reply to: #4644306

Master

2912

...at home in The ATL

Subject: RE: Ironman Lake Placid : Official Thread

cobratodd - 2013-03-03 1:19 PM PR a 5k today, then tabatas on the trainer, then another 45 min run before the trx workout - sundays are tough.

Sub 20! very nice job indeed - congrats!!!

No way I would be doing all that other stuff today, but knock yourself out!

cobratodd

2013-03-03 6:19 PM

in reply to: #4341496

Extreme Veteran

490

Higganum, Connecticut

Subject: RE: Ironman Lake Placid : Official Thread

8000.00 Yd

3h 11m 56s

120.61 Mi

7h 10m 50s

13.13 Mi

1h 56m 47s

1 week down, 2 to go... Then repeat, and repeat, and repeat, and repeat, and repea, and repeat, and repeat

2013-03-03 6:39 PM

in reply to: #4644275

Master

2912

...at home in The ATL

Subject: RE: Ironman Lake Placid : Official Thread

Swim:

12900.00 Yd

4h 30m

Bike:

80.71 Mi

5h 11m 02s

Run:

29.46 Mi

5h 37m 33s

Strength & Flexibility:

4h 00m

Weekly Total:

19:15:00ish

First week of LT block in the books and bumping my swim yards by another 4000ish per week this month. Feeling much better after being sick last week, but I think the next 3 weeks are going to be a little tough. Have a great week everyone!

BrianRunsPhilly

2013-03-03 8:06 PM

in reply to: #4643559

Pro

5755

Subject: RE: Ironman Lake Placid : Official Thread

cheekymonkeys1 - 2013-03-02 4:11 PM

)come on, this whole sport is silly. Where else do you get to pay a ton of money to pee in your wetsuit and on the bike and talk casually about it among other equally insane men and women dressed in brightly-colored spandex?

I am not kidding, I just looked at the samples Rocket Science sent in their fit kit and they are colors normally not found in nature. Barney purple with lime green trim and stitching. Tonight is going to be hilarious.

LOL Pictures or it never happened!!

No Barney, but the end of the night me and my co-prez fulfilled our club duty and shamed ourselves in public. And yes, those are jelly jars full of beer. We are a classy club.

Edited by BrianRunsPhilly 2013-03-03 8:10 PM

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jsenc2002

2013-03-03 8:35 PM

in reply to: #4341496

Regular

176

Subject: RE: Ironman Lake Placid : Official Thread

For the week:

S 1:15

B 5:10

R 4:20

T 10:45

Overall happy, down a swim workout but otherwise good. Onward and upward.

jsenc2002

2013-03-03 8:41 PM

in reply to: #4644564

Regular

176

Subject: RE: Ironman Lake Placid : Official Thread

TankBoy - 2013-03-03 6:17 PM

cornick - 2013-03-03 8:29 AM

Thanks all for your thoughts. I have been ranging in IF between 0.69 (today, more of a recovery ride after yesterday's run) to 0.82 (butt kicker for me right now). I am doing mostly 0.90 stuff during the week for about an hour, with really easy runs for balance. Funny thing is my running fitness is really improving... Relative to my first IM training a couple years ago, I am already in much better shape.

Thanks again, and any additional thoughts are great!

2013-03-04 8:25 AM

in reply to: #4643574

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

manfarr1974 - 2013-03-02 4:27 PM

Hi all!

I am just making my way into this group and am catching up on the thread - what the heck took me so long!!

IMLP is my second time at IMLP, second IM. I did it in 2011. Awesome race. My major goals are to 1) keep my shorts on (long story, but my tri shorts ripped around mile 70 of the bike and I had to duct tape them together to finish. I call it my wardrobe malfunction), 2) to have fun and 3)finish faster than last time (15:02) which should work out if I can keep my shorts on.

I am heading to Placid for Fireman Ironman camp in June. Not sure if any of you are going to be there or not, but if you are I would love to meet up.

Training is going well, except my bike is in the shop until Monday, which totally puts the kabosh on my 3 hr ride I am supposed to do tomorrow. Better now than later though.

Mandy

Welcome to the group Mandy!The LP group has always been fun group.

2013-03-04 8:30 AM

in reply to: #4643642

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

amyleigh - 2013-03-02 5:39 PM

I've been a forever lurker. So I finially decided to join in the fun. This will be my 4th Ironman but my first time for Placid.

Amy welcome to the group! So glad you stopped lurking. Now give us some of your IM wisdom.

2013-03-04 8:37 AM

in reply to: #4643662

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

runninirish - 2013-03-02 6:05 PM

Got in a solid 3 hrs on the trainer today. Staring down another 3 tomorrow...but we've got 40+ degree days in the 7 day forecast. Is the end of winter near?????

Nice job! Double post so does that mean double the workouts?

2013-03-04 9:02 AM

in reply to: #4644051

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

jsenc2002 - 2013-03-03 7:35 AMQuestion: How hard do you push long trainer rides? I have done a couple 2-3 hr rides at an IF in the 0.8 range for power users. The guidelines I have heard for age groups is probably in the 0.65-0.75 range (IF is basically average ride power / threshold power) for an iron distance race, so you can run effectively afterwards. I take the approach that I want to train a bit harder than race rate, at least on the trainer, but that said, it definitely requires some recovery. How do you approach these rides? Thanks!

I have done long trainer rides in the past (3hr). I don't do them really anymore. 1-2hr trainer rides are the normal and I might do 1 or 2 trainer ride at threshold per week. Again for me, the magic happens on the road. I stopped taken stock and worring about numbers. Having baseline is always a good idea. Maybe just that I can feel were I am at. Then again my true performance comes out on the road. For IM's I am a big fan of over mileage with tons of climbs. Definitely not for everybody. I hope that helps or sheads some light on an old racers perspective.

2013-03-04 9:15 AM

in reply to: #4644306

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

cobratodd - 2013-03-03 1:19 PMPR a 5k today, then tabatas on the trainer, then another 45 min run be fore the trx workout - sundays are tough.

Congratulations on the PR Todd!

cheekymonkeys1

2013-03-04 12:22 PM

in reply to: #4341496

Extreme Veteran

828

North Shore, MA.

Subject: RE: Ironman Lake Placid : Official Thread

Great pic, Brian. Looks like a lot of fun! ..... Spacing..... Sorry......Congrats on the PR, Todd.

erincs

2013-03-04 1:56 PM

in reply to: #4341496

Veteran

378

The Cold North

Subject: RE: Ironman Lake Placid : Official Thread

Mandy, did you write a blog post about your shorts ripping and then duct taping them? If so, I read your report just after your race, and have a great chuckle about it! I hope you have better luck this year!

2013-03-04 2:01 PM

in reply to: #4341496

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

Hey anyone else in this LP group, beside me and Brian over 50?

The reason I ask is how are you doing with recovery? I don’t seem to snap back a quickly as I use to. I like active recovery but some times full days off make the world of difference.

cobratodd

2013-03-04 2:02 PM

in reply to: #4341496

Extreme Veteran

490

Higganum, Connecticut

Subject: RE: Ironman Lake Placid : Official Thread

Hit 43 today, and I don't "snap back", I can't imagine 50!

manfarr1974

2013-03-04 2:09 PM

in reply to: #4645202

Expert

701

Caratunk, Maine

Subject: RE: Ironman Lake Placid : Official Thread

for me, the magic happens on the road. QUOTE]

YES! Me too! I get a some 3hr trainer rides in to build a base but basically feel like I don't make proper gains until I get my tush outside. I think it is more mental for me, right or wrong, I work harder when I am outside.

manfarr1974

2013-03-04 2:15 PM

in reply to: #4645878

Expert

701

Caratunk, Maine

Subject: RE: Ironman Lake Placid : Official Thread

erincs - 2013-03-04 2:56 PM Mandy, did you write a blog post about your shorts ripping and then duct taping them? If so, I read your report just after your race, and have a great chuckle about it! I hope you have better luck this year!

YES! That's me!! Glad you enjoyed it! I also flashed some guy in the porta potty. I was very entertaining, obviously I am more of a comedian than a triathlete (haha).

2013-03-04 2:23 PM

in reply to: #4644640

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

TankBoy - 2013-03-03 7:39 PM

Swim:

12900.00 Yd

4h 30m

Bike:

80.71 Mi

5h 11m 02s

Run:

29.46 Mi

5h 37m 33s

Strength & Flexibility:

4h 00m

Weekly Total:

19:15:00ish

aww man! Now I got too bump my game up.

cheekymonkeys1

2013-03-04 2:34 PM

in reply to: #4341496

Extreme Veteran

828

North Shore, MA.

Subject: RE: Ironman Lake Placid : Official Thread

Mandy, I just found your bike report. Omg I LOL'd when I got to the part where you bent over with the chain guy. That's awesome. Glad you kept such good humor about it! I think I am convinced I'll be taking a second pair of shorts now.

2013-03-04 2:36 PM

in reply to: #4645892

Master

2621

Mechanicsburg, PA

Subject: RE: Ironman Lake Placid : Official Thread

cobratodd - 2013-03-04 3:02 PM Hit 43 today, and I don't "snap back", I can't imagine 50!

Happy Birthday!

2013-03-04 2:50 PM

in reply to: #4645887

Master

2912

...at home in The ATL

Subject: RE: Ironman Lake Placid : Official Thread

tasr - 2013-03-04 3:01 PM Hey anyone else in this LP group, beside me and Brian over 50?

The reason I ask is how are you doing with recovery? I don’t seem to snap back a quickly as I use to. I like active recovery but some times full days off make the world of difference.

For those of you over 50 - DON'T ANSWER THAT QUESTION!!!!!
James is very sneaky and just trying to size up the competition...

But yeah - at 48 I can't say that recover as quickly as I used to, but I still do better with active recovery days than I do with off days. I have found my training to be much more calculated now than it used to be - not every day is race day anymore. I actually wish I had of been that smart 25 years ago...

Happy birthday, Todd!

manfarr1974

2013-03-04 2:57 PM

in reply to: #4645950

Expert

701

Caratunk, Maine

Subject: RE: Ironman Lake Placid : Official Thread

cheekymonkeys1 - 2013-03-04 3:34 PMMandy, I just found your bike report. Omg I LOL'd when I got to the part where you bent over with the chain guy. That's awesome. Glad you kept such good humor about it! I think I am convinced I'll be taking a second pair of shorts now.

I never leave my house without a spare pair after that experience! Haha

cstoulil

2013-03-04 3:16 PM

in reply to: #4341496

Veteran

820

Omaha, NE

Subject: RE: Ironman Lake Placid : Official Thread

I didnt read this whole thread so maybe the answer liers within, but how fast did lp sell out this year, any chance of getting in online for 2014, or does it go as fast as az/fl/wi etc?