Ironman Lake Placid : Official Thread (Page 34)

ran total of 6 miles with 3x1/4 mile 'on'/3x1/4 mi 'off' then 3x1/2mile 'on'/same off

stretched then trainer with Coach Troy on the IMLP coursex90 minutes

Question for those with more cycling experience at LP:

Is there a significant benefit in just staying aero and not pushing a high gear on the steeper downhills?

I found that on my ride outside on Thursday, I stayed as fast coasting in a tucked aero position, as I was when pedalling when my speed was 25+mph on the downhills.(using my compact crank and 12/25 cassette-big gear/12 on the downs with cadence whatever I could maintain...but it was sloppy when it gets really fast)

So, should I conserve some energy by coasting on the steeper descents on race day??

1:30 on the treadmill?  oh man i'm going to give you major props right now... I can't even last 15 minutes unless i have some planned workout on the thing

try S-caps or some other electrolyte replacement in between. I had similiar issues with multiple sports and workouts that went beyond 90 minutes in total and they have helped a lot.

Although my swim coach always says 'swim through cramps...they'll eventually let up'...

Congrats on gettin 'er done.

I can just say what I did.  On the downhills and when I was going over approx 25 mph, I just focused on tucking aero as possible; resting the legs, occasionally spinning them on a few of the longer descents just to get some blood flowing through the legs. 

Most of what I've read, as far as strategy at LP, is to coast the Keene Descent and other descents, and save your legs for the climbs, and the run.  Couple of the descents are steep and you'll spin out anyway; or at least I would as I use a 12-28 cassette which allows me more gears to climb while sacrificing the big gears. 

At the end of the day, consistently climbing from start to finish will get you a better time than pushing on the descents; especially since the descents are over quick and the climbs take a lot more time.

Cramps are weakness leaving the body.

Don Fink only suggested a bottle of water every hour and 1 gel every 20mins.  Unless I missed it?

I know this is individual but how does your long rides and run normaly look like?
Mine is just like Finks suggestions and and I am peeing and not so bloated. 

Jim,

How ironic...

We used to live on Birch Hill Drive when we first moved to SW-that's less than a mile away

6 degrees of separation

I am so NOT trying to sound like a know-it-all, but I've read a lot (obsessed actually) about this sport and this specific topic - Electrolytes and Cramping;  and 90% of the time leg cramping (quad and calf) is due to lack of muscular fitness - not electrolyte depletion.  For cramping to occur from electrolyte depletion you need to have been aerobically exercising for several hours, with extreme sweat depletion and zero replenishment.  

The calf cramping experienced during pool swimming is simply due to lack of muscular fitness, specifically lack of pushing off the wall muscular fitness.  Meaning, if you're used to doing 50 laps regularly, you're body is accustomed to that.  If you up your laps to 70, 80 or 100 laps you are now increasing the amount of times you push off the wall considerably.  Pushing off the wall in swimming is like doing a plyometric jump.  Or if you're running first (or doing any activity prior) and then swimming - again - your muscles are not accustomed to this and result is muscle failure/cramping due to fatigue; not electrolyte loss. 

The way to overcome this is stretch the muscles, take a break and rest the muscles, but most-importantly - consistently train and build distance and within a few weeks I bet you can do that same run/swim workout with less or no cramping because the muscles will adapt to the longer duration and distance.

And a quick word on Electrolytes - I've found Hammer Endurolytes and Salt Stick Caps work the best, for me.  I've taken S!Caps and I end up with a wicked salty taste in my mouth.  S!Caps are only two ingredients: sodium and pottasium.  And they are a high amount of sodium - 341mg per capsule.  Salt Stick caps are Vitamin D, Magnesium, Chloride, Sodium (215 mg) and Potassium.  Hammer Endurolytes are sodium (40mg), chloride, calcium, magnesium, manganese, B-6.  I have over-dosed on S!Caps during a 70.3 race.  It wasn't fun.  Almost ended up in the medical tent.  But then again, I know athletes who sware by S!Caps and have taken more than me during a 70.3 race with zero issues.  So different people react differently to different electrolyte supplements.  So try out different electrolyte supplements in training, primarily during a Long Bike, Run or BRICK. 

And unless your are racing a 70.3 or longer, you don't need an electrolyte.  If you feel you do, it's pure placebo.   

Question regarding prep races:

I have found a half distance tri on June 3rd, which is 1 week off from the Fink plan. There is also a Rev 3 half on May 6th (a month earlier) and I know that race will probably be a better course and well run.

Is May 6th too early for a half? Would it be better to wait until later in the training plan (June 3) for the half? If I did choose to race in the Rev 3 Half; should I plan another race in late May/early June? Could that race be an olympic distance race?

Thanks all!

Awful weekend!!

Other then Syracuse pounding UConn

I got the Stomach bug / great for weight loss!! down to 171 with race weight being 165.

Got my workouts in but yesterday my HR was 12 beats higher then it usally is at that effort thats when I knew I was sick. Today is a day off and hopefully I will be better tomorrow!!

My own rule of thumb for coasting is if I'm in my biggest gear and it takes more than 100 rpms to reach my goal watts/effort, it's time to coast. On the LP course, that's typically only on the descent to Keene and a few other short periods of time.

I wonder if my wish came true on all of the syracuse fans after the loss? 

Probably more ideal to race an Olympic in early May and a 70.3 first week in June.  Or, do the half in early May purely as a training day,  and that's provided you train consistently from now through to May; meaning no naggigng injuries or time off for other reasons.  Personally, I like to do a half marathon the first week in May.    If the race does not look like it's going to sell out, then wait a little while and play it by ear. 

I was just reading a different thread and came across a post of a nice guy that unfortunately has gotten a stress fracture in his foot.  This will keep him out for 6 weeks of running - less in cycling and maybe none in swimming but still hard to recover from and race with the same goals.  I spoke to my coach/friend that finished 3rd overall in IM Canada about stress fractures.  He told me very precisely... 

Now is the time in training when this sort of thing happens for mainly two reasons; 1) people have started late and want to make up for lost training.  2) poor weather conditions have occured and people want to make up for lost training.  He insists what many other athletic sites do in DO NOT ADD MORE THAN 10% ONTO YOUR WORKOUTS FROM ONE WEEK TO THE NEXT.   Sorry for the cap locks but it sounded important.  This may not be the reason for the unfortunate guy in the other thread as some people simply get stress fractures easier than others becuase of bone density.  However, Im going to be certain not to add too much per week especially if I miss a day becuase of snow or cold.  Just thought I would pass it on since it was news to me.  I didnt know what a stress fracture was yesterday. 

BooTri - 2012-02-13 3:37 PM I thought leaning to one side is V8 depletion....

THAT is funny!