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Ironman St. George - Utah : Official Thread (Page 31)
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 2010-04-19 9:38 PM in reply to: #2803020 |
Champion  5781     Northridge, California |  Subject: RE: Ironman St. George - Utah : Official Threadfuriousferret - 2010-04-19 6:38 PM I've been looking at some of the training rides on Garmin Connect, and it does have me concerned most people are doing the 112 ride in around 6:15 to 7:15, which works out to about a 15-18 average. For those who have done the preview, Is that about right? I'm not expecting to ride much faster than 15.5-16.5, frankly. Haven't done the SG course yet, but the rides I've done at 100 miles with comparable total climbing (4000-5000') have taken me around 7 hours (without stops). I'm not much of a cyclist, so that doesn't mean a whole lot, but I'd be thrilled with anything under 6:45 (only did 6:43 at Vineman, a much easier course)...that would probably give me at least an outside shot at sub-12. |
| 2010-04-19 9:42 PM in reply to: #2803020 |
Member 101 Lost Wages Nevada | Subject: RE: Ironman St. George - Utah : Official Thread furiousferret - 2010-04-19 6:38 PM I've been looking at some of the training rides on Garmin Connect, and it does have me concerned most people are doing the 112 ride in around 6:15 to 7:15, which works out to about a 15-18 average. For those who have done the preview, Is that about right? I have ridden the course several times and with decent weather I would expect a experienced rider to pace somewhere in the 16-18 mph average... |
| 2010-04-19 10:44 PM in reply to: #2223820 |
Master 1359 South of SLC | Subject: RE: Ironman St. George - Utah : Official Thread My pacing strategy is up on my blog. I would love to hear what you guys think about it...it is down towards the bottom of the post: http://26.2ismycooldown.com/2010/04/041910-200-mile-time-trial.html Thanks! Mike |
| 2010-04-19 11:13 PM in reply to: #2803231 |
Master 2404 Redlands, CA | Subject: RE: Ironman St. George - Utah : Official Thread Rollin' Thunder - 2010-04-19 8:44 PM My pacing strategy is up on my blog. I would love to hear what you guys think about it...it is down towards the bottom of the post: http://26.2ismycooldown.com/2010/04/041910-200-mile-time-trial.htmlThanks! Mike I think its a good plan, except waiting on the swim :P Pacing the bike easy is a very good strategy, since going up those hills will be work enough. Good Luck! |
| 2010-04-20 8:19 AM in reply to: #2803020 |
Expert 671 | Subject: RE: Ironman St. George - Utah : Official Thread furiousferret - 2010-04-19 7:38 PM I've been looking at some of the training rides on Garmin Connect, and it does have me concerned most people are doing the 112 ride in around 6:15 to 7:15, which works out to about a 15-18 average. For those who have done the preview, Is that about right? 18 mph would be hard to do for the everyday average triathlete. After my course preview, I'm expecting 15-16 mph. Most of my rides near my house incorporate very similar hill gradients and lengths and I can average 18 for 30 miles at most. Longer than that and I shoot for 16 mph. Expect a 7 hour bike ride....if you go faster, be happy! |
| 2010-04-20 8:24 AM in reply to: #2803231 |
Expert 671 | Subject: RE: Ironman St. George - Utah : Official Thread Rollin' Thunder - 2010-04-19 9:44 PM My pacing strategy is up on my blog. I would love to hear what you guys think about it...it is down towards the bottom of the post: http://26.2ismycooldown.com/2010/04/041910-200-mile-time-trial.htmlThanks! Mike Mike, I like your race strategy expect for the time in transition. 5 minutes is fast for IM transitions. For some reason, time seems to speed up and what feels like 5 minutes is actually 10-11 mins. Just my experience. Good luck working your strategy...it looks great and DOABLE! Cameron |
| 2010-04-20 10:51 AM in reply to: #2803153 |
Sensei Sin City | Subject: RE: Ironman St. George - Utah : Official Thread tcovert - 2010-04-19 7:38 PM furiousferret - 2010-04-19 6:38 PM I've been looking at some of the training rides on Garmin Connect, and it does have me concerned most people are doing the 112 ride in around 6:15 to 7:15, which works out to about a 15-18 average. For those who have done the preview, Is that about right? I'm not expecting to ride much faster than 15.5-16.5, frankly. Haven't done the SG course yet, but the rides I've done at 100 miles with comparable total climbing (4000-5000') have taken me around 7 hours (without stops). I'm not much of a cyclist, so that doesn't mean a whole lot, but I'd be thrilled with anything under 6:45 (only did 6:43 at Vineman, a much easier course)...that would probably give me at least an outside shot at sub-12. I might be drafting you because I'm about the same. That's my speed for most of my rides with the same vert (maybe a little more). I turned in a really good day on my last long ride and did 17.5, but I'm not going to bank on that. I think I mentioned this before, BUT I'm hoping for a 1:20 swim, 6:45 bike, and sub 5 run. That puts me just over 13.5. SO, since my first at Silverman was 15 hours, I was hoping to take an hour off of that and get in sub 14... I would be satisfied with that. |
| 2010-04-20 10:53 AM in reply to: #2804198 |
Sensei Sin City | Subject: RE: Ironman St. George - Utah : Official Thread UNLESS someone can suggest a way to drop 30 lbs in the next 10 days.... |
| 2010-04-20 10:57 AM in reply to: #2804198 |
Expert 721 Chandler, AZ | Subject: RE: Ironman St. George - Utah : Official Thread If you faster guys are averaging 16mph, I guess it makes sense that us slower folks average ~14mph (+/- 0.5) on the course. Except that that puts me not too far ahead of the cutoff. !! My 100's with equivalent climbing were 14-15 mph. But maybe I'll get to pass some fast cyclists on the run. My last 2 IM runs have been in 5:15, which of course isnt' smoking, but at least I ran the whole way. I'd like to say I could go faster this time, but we'll see what this course will dish out. At least I feel fully prepared to deal with the hills on the run, and I've trained more for the run than ever before! Edited by robin314159 2010-04-20 11:00 AM |
| 2010-04-20 10:59 AM in reply to: #2804210 |
Expert 721 Chandler, AZ | Subject: RE: Ironman St. George - Utah : Official Thread Kido - 2010-04-20 8:53 AM UNLESS someone can suggest a way to drop 30 lbs in the next 10 days.... I just had a bout of stomach flu. I lost 3lbs or so in a day. Over 10 days, you could do wonders! |
| 2010-04-20 11:11 AM in reply to: #2223820 |
Master 1359 South of SLC | Subject: RE: Ironman St. George - Utah : Official Thread Thanks for the feedback guys. The more I think about it, the better I am feeling about the plan. I think I will seed myself closer to the start on the swim -- great suggestion. I guess all that is left to do is execute. Mike |
| 2010-04-20 11:33 AM in reply to: #2223820 |
Member 93 Cedar Park | Subject: RE: Ironman St. George - Utah : Official Thread So am I being stupid for thinking that you can gain some time and increase your average on the down hill portion of the loop? |
| 2010-04-20 12:08 PM in reply to: #2223820 |
Champion 5781 Northridge, California | Subject: RE: Ironman St. George - Utah : Official Thread Assuming that I get my ITBS under control, I'm looking at about 1:10-1:12 for the swim, 6:45-7:05 for the bike, and--hopefully--4:05-4:25 for the run. Went 13:45 injured at Vineman...I'd like to take off at least the hour I lost on the run there to the injury and get to 12:45 or better. |
| 2010-04-20 12:54 PM in reply to: #2803020 |
| 45 | Subject: RE: Ironman St. George - Utah : Official Thread furiousferret - 2010-04-19 8:38 PM I've been looking at some of the training rides on Garmin Connect, and it does have me concerned most people are doing the 112 ride in around 6:15 to 7:15, which works out to about a 15-18 average. For those who have done the preview, Is that about right? I recently rode the Sand Hollow to Bluff Street (start of 1st loop, and 22 miles) in 1:11. First loop was 2:43 and 2nd about the same. So, yeah, I'm shooting for 7 hours. This is my first IM; have done 4 HIMs, including the recent Oceanside race. Took the bike easy there and was amazed at how easy that course is compared to IMSG. Someone on this thread wondered about how 2400 riders are going to fit into 2 relatively small loops. I'm thinking we'll see some serious bike-walking on the 2nd loop and a lot of traffic up the last steep hill. Yes, it's possible to make up a lot of time/mph on the downhills, but the last time I rode there it was into a stiff headwind for the last 20 miles, so it kind of negated that planned advantage... |
 2010-04-20 1:00 PM in reply to: #2803055 |
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| 2010-04-20 1:10 PM in reply to: #2804366 |
| Member 101 Lost Wages Nevada | Subject: RE: Ironman St. George - Utah : Official Thread Sully_Joe - 2010-04-20 9:33 AM So am I being stupid for thinking that you can gain some time and increase your average on the down hill portion of the loop? Joe you will most defiantly need that downhill time to offset your total MPH. My last training ride there I road the loop twice (45 miles per and added another 10 for a round century) and averaged 18+mph for the day. Without the downhill it would have been much lower. If the wind starts to blow we will undoubtedly see few who are willing to crawl into the areo bars and let the down-hills fly. That combined with the number of racers on the course could surely slow the the overall averages dramatically. |
| 2010-04-20 1:15 PM in reply to: #2223820 |
| Member 101 Lost Wages Nevada | Subject: RE: Ironman St. George - Utah : Official ThreadThe average rainfall for St George Utah in May (for the last 100 years) is less then a 1/3 of an inch. With this information I think it is fair to say that if it rains (big IF) it won't be much. To top it off there won't be a lot we can do about it......
Max. Temp.: 75.8% Min. Temp.: 75.6% Precipitation: 79.5% Snowfall: 76.4% Snow Depth: 51.4% Check Station Metadata or Metadata graphics for more detail about data completeness. |
| 2010-04-20 1:20 PM in reply to: #2804366 |
| Sensei Sin City | Subject: RE: Ironman St. George - Utah : Official Thread Sully_Joe - 2010-04-20 9:33 AM So am I being stupid for thinking that you can gain some time and increase your average on the down hill portion of the loop? Ah, no that's not stupid... Gain on PEOPLE on the downhill? Probably not unless you want to push it and perhaps take some risks. But of course you average will increase as you go faster downhill. |
| 2010-04-20 1:26 PM in reply to: #2804366 |
| Extreme Veteran 492 Austin, TX | Subject: RE: Ironman St. George - Utah : Official Thread Sully_Joe - 2010-04-20 11:33 AM So am I being stupid for thinking that you can gain some time and increase your average on the down hill portion of the loop? My plan includes some recovery on the downhill and I pretty much have it calculated where I need to be at timewise at the top of each loop in order to "make up" the lost time. Of course, plans can change based on conditions.  |
| 2010-04-20 1:32 PM in reply to: #2804793 |
| Sensei Sin City | Subject: RE: Ironman St. George - Utah : Official Thread For someone who hasn't really given this race a lot of thought, I have been pretty much thinking about it non stop since the weekend... I had this thought, by the time you start your second loop, you should probably have a pretty good idea of where you are going to end up. I figure you will know how long it took to do the loop the first time and basically match that, then add in what you plan for your run if you exicuted correctly. As the others have said, I plan to spin on the long downhill but keep the HR in high Z1/low Z2 to recover. If I happen to spin out doing more than 90-95 rpm, I will by happy to coast. I think the legs will like the 30 mintutes of rest before the run. (I think it will be that long.) |
| 2010-04-20 1:51 PM in reply to: #2804793 |
| Member 93 Cedar Park | Subject: RE: Ironman St. George - Utah : Official Thread That is my plan. The only thing I have going for me is my mass on downhills. So I was planning on using that as much as I can. Last ride on my race bike tonight and then I will not see it until next wednesday  |
| 2010-04-20 2:43 PM in reply to: #2223820 |
| Champion 5781 Northridge, California | Subject: RE: Ironman St. George - Utah : Official Thread Well, today's version of the extended forecast has "A couple of afternoon showers" and a high of 71...I'd be reasonably happy if the Wheel of Forecasts ends up landing there. |
| 2010-04-20 3:09 PM in reply to: #2223820 |
| Master 2404 Redlands, CA | Subject: RE: Ironman St. George - Utah : Official Thread Everyone talking about compacts and 12-27's has me worried, Its not that bad is it? I'm still planning on going with a 50/34 and a 11-25 in back... So for my first IM I'm trying to crunch estimates of my finish time but they're all over the board; anywhere from 12:45 to 15:30. The only thing I do know is that my swim will be long, probably about 1:45. I can pace 1:55/100 in a pool, but my sighting is still horrid, at my last tri I went off at a 45 degree angle and lost ALOT of time. On the plus side a lifeguard told me I have the strongest right hand she's ever seen! I'll probably do about 5 ows between now and the race to correct it. My biggest concern of course is getting on the bike with only an 8 hour window to finish; that should be plenty of time for me so long as I don't bonk, crash, etc. |
| 2010-04-20 3:37 PM in reply to: #2223820 |
| Veteran 192 Southern California | Subject: RE: Ironman St. George - Utah : Official Thread The rain keps moving further out in the forecast, so maybe my voodoo rituals are working for the weather. However, I think I am paying for it with equipment issues. Today I discovered my bearings are shot on my Speedplay pedals. Bearing kits are no where to be found in stock and are special order from the all local LBS. So, I am going to have to drop some fat cash on new pedals and get some time on them. If this is the worst of my problems I will be happy though. |
| 2010-04-20 3:46 PM in reply to: #2805163 |
| Sensei Sin City | Subject: RE: Ironman St. George - Utah : Official Thread furiousferret - 2010-04-20 1:09 PM Everyone talking about compacts and 12-27's has me worried, Its not that bad is it? I'm still planning on going with a 50/34 and a 11-25 in back... So for my first IM I'm trying to crunch estimates of my finish time but they're all over the board; anywhere from 12:45 to 15:30. The only thing I do know is that my swim will be long, probably about 1:45. I can pace 1:55/100 in a pool, but my sighting is still horrid, at my last tri I went off at a 45 degree angle and lost ALOT of time. On the plus side a lifeguard told me I have the strongest right hand she's ever seen! I'll probably do about 5 ows between now and the race to correct it. My biggest concern of course is getting on the bike with only an 8 hour window to finish; that should be plenty of time for me so long as I don't bonk, crash, etc. This is my honest to god's opinion... You should be fine unless you are a week cyclist. Granted, I have not done the actual course, but when I map it, it seems pretty easy. A lot of little rollers (if that) for the first 30 miles, but it's mostly flat. No real elevation loss or gain. Then the loop starts. About 25 miles of 1-2 percent. Yeah, that kind of tilt will slow ME down to 13-14 mph in most cases, but I'm NEVER in my small gear unless I'm also fighting a huge headwind (which we get a lot around here). I think the worry may stem from a section of road near the top of the climb that's rumored to be 3/4 miles long or so and is 12%. I think you could just gut that out since it's not that long. My personal take on this course is that it may be hilly with respect to Ford IM standards, but it's really not bad. It's not silverman or HHH or the like. Maybe it's just perspective, since I can't ride a 100 miles in any direction around here an not also get 4000-5000 of vert thrown in. I do all of that in my compact and 11-25 or 12-27, but never touch the 25 or 27. Probably a couple gears above that. On a good day, probably never leave the big ring in front either. BTW, I'm big and slow, so I'm at a disadvantage as well. |
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