Ironman Louisville : Official Thread (Page 34)

After a pretty poor training month in June, July is off to a good start.  Saturday I did my forth 100 mile ride and, for the first time, felt absolutely great off the bike.  I really felt like I had a lot more in me.  Sunday I went out for a 14 mile run, felt good enough that I did 15.  As inconsistent as my training has been I'm starting to feel as though IM is within reach.

Off to a good start in July.  Saturday was a 4K continuous swim @ race pace; I was forcing myself to slow down so that I would feel fresh at the end and it was good.  Sunday, 12.5 miles in 90 degrees/80% humidity.  I was SLOW but the legs are okay.  Monday, 90-mile ride scheduled.  Got 58 in before my 2nd flat killed the ride; I had a CO2 mishap changing the 1st flat, which burned my reserve cartridge and prevented me from finishing.  This weekend, I'll get in a century and go from there.

Hope training is going well for all!

Sluggo,

Are you racing in Chatanooga? If yes, so am I. Here's my adjusted plan for this week's training:
My scheduled Thurs brick has been moved to Sun (the race will constitute this workout).
My scheduled Sat long ride has been moved to Thurs (getting an early start and taking 1/2 day vacation).
My scheduled Sun long run has been moved to Mon.
Sat is now an off day so that I can spend the day with my family sight seeing.
Thurs & Mon will be tough to squeeze everything in but long runs and long rides can't be skipped at this point.
Good luck!

Just finished a 2.4 mile swim. Since I did a 114 mile ride the other day, I've now officially done all the distances.

Just a little discouraged though, because when I got done today, the idea of riding 112 and then running a marathon just seemed out of the question. Is this because mentally I knew I was only doing a long swim? I know that when I do a 60-70 mile ride, the idea of continuing on for another 40-50 miles seems outrageous. Does the mind just focus on the end and then shut down?



Edited by BenDoesLife 2010-07-06 7:06 PM

It seems like alot of people are at the point that they're starting to doubt their training. I too hit that point a week or two ago. Has my training been adequate? Have I trained enough? Will I be able to bike after the swim? run after the bike?

Continue with your training, both physically and mentally. The latter is just as important as the former. I think part of the mental training is to devise a strategy that you can follow. I wouldn't try to wing it on race day. At the very least, this gives you a blueprint to follow. Have a plan A, B, and C, in case things change or happen during the race....

Planning for an Ironman will give you (some) peace of mind, if nothing else.

Anyways, just my two cents.

Over the course of the last couple of weeks I am going home for lunch and running in the heat of the day.  Just 4 or 5 miles each time but damn it's hot!  But I was disappointed it was not hotter today!

I get what you're saying about the mind focusing on the end.  I think that's kind of how it is.  You focus on the end of your workout and keep going until you get there.  On race day you will focus on the end of the day just as if it's another workout and you will make your way to the finish.  It's weird, but everything comes together on race day.  Trust the plan. 

I keep each discipline separate on race day.  I will focus on the swim without thinking about the bike or run and then when I get to the bike I forget about the swim and focus on just doing a 112 mile ride without thinking 'oh man, I have to run after this' and then before I know it it's off the bike and all I have to do is run a marathon, which is as easy as one foot in front of the other.

73° here, still no heat training for me.  Guess I'll have to just man up and take it when I get there.

With only 6 weeks between Louisville and Kona, what kind of training are you guys going to do after you qualify?  I'll start looking into it and let you know what I find. 

Yep, the training is really heating up.  This is my first IM and I have been plagued with self doubt and wondering if I am adequately trained.  My goal is 15 hours but will be happy with a sub 17 hour finish.  I've never been a gifted athlete.  I usually pick something I know I am bad at and challenge myself to conquer it (badly).  I didn't realize I was doing this until IM training.  I then looked back at what I had been doing the past 5 years to see that I spent all my time doing the things that are my weakness.  Not sure what that says about me.  Here we are in the thick of the toughest weeks and I find myself celebrating the little accomplishments like:

1.  Identified and implemented a solid nutrition/hydration plan.  Turns out you really don't have to have an exercise hangover after every long training day.
2.  Found out that the past 3 years of runner GI distress was from fructose after eliminating virtually everything but fructose from my diet.  This one was huge!  I've not been able to break a 10 min mile in 3 years because of GI distress.  I'm running longer and faster than I have in years!
3.  Chamois cream works better for friction points in running than Bodyglide.  I hate runners chafing!!!
4.  Sunscreen is in fact a good thing.
5.  A DNF is better than a DNS (Did Not Finish is better than a Did Not Start)
6.  Discovered that time is infinite and allusive.  Goals based on pleasure are more attainable and more rewarding.  I will learn to love running one day.
7.  I am a horrible cheat at swimming.  A swim metronome will keep you honest.
8.  I love my bike and it's okay to own 11 of them.
9.  Behind this tri-mom is the real champion.  Mr. Ironhusband definitely is the one deserving of a finishers medal on 8/29 regardless of my performance.
10.  Discovered that I'd rather be training for anything than sitting around waiting for nothing.

I really like #10... training for something ben sitting around waiting for nothing.

In 4 weeks the peak will be over and we will all start tapering etc. I have heard from multiple IM finishers that the training is the hardest part. Once that peak week hits you will have done more then a IM in one week... Then time to sit back relax and "enjoy" the taper... Don't try to do too much and trust the plan.

This will be my first as well. And have had an ironman dream weekly since I signed up for the race. I can't wait for it to fennecs already. By this point next month we will all be talking the taper...

My training motto: Movement is life.

Love the top 10 trinewthings!  Sometimes it's good to take a look at IM training from a different perspective rather than miles, minutes, meters etc. 

Very jealous of those being able to train in the heat, and on the course for that matter.  It hasn't gone above 82 degrees here, and there's always some wind which makes it feel much cooler.  I've been experimenting with salt tabs and trying to get out in the heat of the day, but I know how nasty Louisville can get in August.  Oh well, can't control the weather.  Looking forward to a great time.

For all of you looking for heat, I would love to share some of this South Carolina heat with you.  It's supposed to be 99 here today with relatively high humidity.  It has been 92+ for the past 6 weeks other than 3 days last week that were cooler (high 80's).  It was such a relief!

Training has certainly been challenging in the heat.  On Monday, for the first time ever, I had to throw down some extra endurolytes because my calf started to seize up.  I use a four bottle Fuel Belt and had to refill the bottles every three miles.  The heat has really put a strain on my longer runs.  My longest run has been just over 12 miles in 95 degree heat.  It looks like it I will be able to top that next week as it looks like another hot week with a couple long runs scheduled.

Good luck to everyone with all of your training and be safe.  We're almost there!

 

So I was wondering if there was going to be an-official BT meetup for everyone at IMKY, like dinner or some other meet-and-greet party. Are we going to have shirts?

12 miles on the run as well as the longest this traing session.  1 full Mary under the belt but this is total re training.  BUT, I'm walking :30 seconds every mile to simulate walking through the aid stations.  No way, this being my first IM will I be that guy running the full 26!  And hey Jeepguy, that SC heat must be rolling down hill here to Georgia!

Man, I am so frigging excited!  I have to admit I was on a ride the other day thinking about the finish and got chills on my arms.  It was 95 degrees out BTW.

I hear some folks doubting themselves, and I gotta say:

You can do this.  I believe you can, and you need to believe you can.

It's actually pretty simple from here on out.  Do all your workouts.  If it says swim 3000 yds, you need to swim 3000 yds.   If it says bike 100 miles, then you need to suck it up and bike it.  Trust the plan and do the work outs.  This isn't the time for excuses or putting it off until next week.

If you do all the workouts you will be exhausted when it is time to taper.  Perfect.  After the taper you will show up on race day feeling as strong as you have ever felt.  I promise.

Just nail every work out.  You can do it.

Here is some motivation.

Edited by brown_dog_us 2010-07-08 7:01 PM

Thank God for a day of rest Friday, I am beat, and my bike is still in the shop, this has been a horrible week.  I am tired.

Edited by elcaminobill 2010-07-08 7:43 PM

ok this is my first Tri-Iron man i have done century rides on the bike and a few metric centuries.  here is my question are aero bars recommended for the iron man louisvile?  Is it worth 50.00 to buy a pair  of clip ons i know the better i feel off the bike the better the run will go so please some experienced advice.

I have a friend that's done IMKY. He said that while aero bars are good, they're not necessary because of the hills.

I'd say they would be beneficial, but a little less than 7 weeks might be cutting it close to try something new that will basically change the way you ride. You'd have to get fit to them, and get used to riding aero.

I'd say get them and see how they feel. You're probably going to be doing more triathlons, so you can use them later if you don't use them for IMKY.

Anyways, just my thoughts

BTW, an Ironman is your first tri? Rock on...

Edited by tri_d00d 2010-07-09 9:34 AM

My wife and some family will be going up on Friday, the 27th. Plan is to go and and enjoy the town, get a few workouts in, and relax. Would not object to a pre-IM dinner or meet-and-greet.

I would say that at this point if you have been riding a road bike you should just stay with it.  You're already comfortable on it, so why add the stress of relearning how to position yourself on the bike during peak training?  

BT meet up either friday or saturday.  Dinner is an option if on friday, but if saturday we should do our own routines and hang with family.  Maybe one of you locals can host a meet and greet or offer a suggestion on somewhere to gather.  I wasn't able to make it to the BT meet up for Arizona last year but one of the locals had the group meet at his place and bring bananas, bagels or whatever to share.  

About the aero bar clip on issue:

I ride a 55 cm traditional road (tt = st) race frame, a 52 cm Connondale race frame with a 53.5 Top tube and have a tri bike with a 51.5 top tube.  See the problem here???????

There is no way I could clip on some aero bars to either of those race frames and just go.  I've tried it and the first frame is definitely too long.  I have a shorter torso compared to how long my ape style arms are.   I did a HIM w/clip on bars and ignored my clip on bars during the very hilly route of the event.  I've not tried them on the Cannondale because I have the tri bike and my bar on that bike is carbon, so I won't likely clip anything onto it.

I bought the tri bike after signing up for IML back in September 09.  I've ridden it almost exclusively since then and I felt like I needed all of that time to acclimate to the different style of riding.  I also feel as though I'm a stronger rider on my traditional road bike but have invested myself to giving the tri bike a shot.  When I rode the L'ville course during two of the iamtri training rides I questioned whether my road bike wouldn't serve me better.  Here's what I've concluded.

My body changed over the past year of tri bike riding.  My quads are significantly smaller and I ride at a higher cadence.  I take hills slower but burn up the downhills.  My average speed across 100 miles is very close on both bikes but my quads are not sore at all and I'm more fresh for the run.  I'd rather be on my traditional road bike any day of the week and if I were doing a century only without a run after you bet I'd be on a traditional road bike.

Given what I know about myself and my tri bike vs road bike experience AND I had trained all season on a road bike like the poster posing the question, I'd certainly recommend seeing it through with what you've trained on.  L'ville is a rolling course and if you have trained on a road bar the advantages to climbing with the road bar equal the advantages of the down/flats in aero.  If it were me, I'd stay with the road bar.  Trust your training.  You'll go down the hills faster with what you've trained with because you'll be more confident.  I'd bet that you would run faster too because you'll remain more relaxed on the bike portion.  112 miles is a long time to not be comfy and happy.

The time to try aero is IM 2011!!!  I sure recommend trying aero so you can see what makes you happy. 

Guess how many days we have left????





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