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Ironman Arizona : Official Thread (Page 36)
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 2009-11-01 12:09 PM in reply to: #1827515 |
Veteran  165   Parker, CO |  Subject: RE: Ironman Arizona : Official ThreadAnyone ever hear of heat training in a sauna before. I thought I'd give it a try. http://www.badwater.com/training/webbonheat.html |
| 2009-11-01 1:05 PM in reply to: #2491892 |
Extreme Veteran 357 Ft. Myers, Florida | Subject: RE: Ironman Arizona : Official Thread 3sportthing - 2009-11-01 1:09 PM Anyone ever hear of heat training in a sauna before. I thought I'd give it a try. http://www.badwater.com/training/webbonheat.html That's funny. One day you're doing 100 mile rides in the snow and the next day you're asking about heat training. |
| 2009-11-01 3:13 PM in reply to: #2491629 |
Master 1591  San Diego, CA | Subject: RE: Ironman Arizona : Official Thread phatknot - 2009-11-01 4:48 AM Changing your goals makes sense psychologically if life gets in the way. And who is to say you won't exceed your UPDATED expectations? My goal is to finish without IV bags (or an bloody infected taint haha). Others want Kona or to lose weight. I'm cool with that. Each goal presents its own unique challenges. Just try to keep your goals in line with your training or lower IMHO. Hahaha ... I love it ... that might be a finalist for a new sig line! |
| 2009-11-01 5:15 PM in reply to: #1827515 |
Master 2238 Dallas | Subject: RE: Ironman Arizona : Official Thread How long are you tapering? How much is everybody cutting back? Are you reducing both intensity and mileage or just the latter? |
| 2009-11-01 6:54 PM in reply to: #2492185 |
Expert 916 San mateo California | Subject: RE: Ironman Arizona : Official Thread I was riding really hard in a very busy road, and then some ahole decided to do an ilegal uturn and he just did it.. right there in front of me. He did not even see me or ignored me... He drove all the way into the shoulder and there was no room for me to squeeze through, I was probably riding at 20-25 mph if not faster, this road is a fast one and I was going downhill. Everything seemed to be in slow motion, I pressed on the brakes and my bike fish tailed as I rode into the shoulder off the pavement. I knew I was going down, so I rode into the shoulder and took the fall right there on the grass (thank God). I wiped out, thank God with no injuries and the bike is OK.. The stupid driver said "I am lost, sorry" WTF? There were other riders behind me and they saw the whole thing. They cuss the driver bad, while I was trying to assess my state of being. Happy to report, no injuries, but Gosh taht one was a close one... |
| 2009-11-01 6:57 PM in reply to: #2491892 |
Expert 916 San mateo California | Subject: RE: Ironman Arizona : Official Thread 3sportthing - 2009-11-01 11:09 AM Anyone ever hear of heat training in a sauna before. I thought I'd give it a try. http://www.badwater.com/training/webbonheat.html Oh yeah, done that.. In fact a friend of mine did WS100 last year and I went to crew for her, we did heat training... If I get into WS next year, I will be doing that too.. |
| 2009-11-01 9:14 PM in reply to: #2491629 |
Veteran 349 Ironman Arizona via Surf City, USA | Subject: RE: Ironman Arizona : Official Thread phatknot - 2009-11-01 4:48 AM Changing your goals makes sense psychologically if life gets in the way. And who is to say you won't exceed your UPDATED expectations? this is true... you can't push beyond what your body is offering at this moment.. you still have 2 weeks to go and stay active... Besides, I need company during the run... Edited by TriBabe2006 2009-11-01 9:40 PM |
| 2009-11-01 9:22 PM in reply to: #2492332 |
Veteran 349 Ironman Arizona via Surf City, USA | Subject: RE: Ironman Arizona : Official Thread velasqu7 - 2009-11-01 4:54 PM I was riding really hard in a very busy road, and then some ahole decided to do an ilegal uturn and he just did it.. right there in front of me. He did not even see me or ignored me... He drove all the way into the shoulder and there was no room for me to squeeze through, I was probably riding at 20-25 mph if not faster, this road is a fast one and I was going downhill. Everything seemed to be in slow motion, I pressed on the brakes and my bike fish tailed as I rode into the shoulder off the pavement. I knew I was going down, so I rode into the shoulder and took the fall right there on the grass (thank God). I wiped out, thank God with no injuries and the bike is OK.. The stupid driver said "I am lost, sorry" WTF? There were other riders behind me and they saw the whole thing. They cuss the driver bad, while I was trying to assess my state of being. Happy to report, no injuries, but Gosh taht one was a close one... Glad you were not injured... I would have been throwing anything I could have put my hands on.. I am scared to death to ride on the open road.. I am lucky having a bike trail what has no car traffic, so close by.. |
| 2009-11-01 10:20 PM in reply to: #1827515 |
Veteran 349 Ironman Arizona via Surf City, USA | Subject: RE: Ironman Arizona : Official Thread race day tracking.... Has anyone had friends and family tracking them during the race? If so, can someone show me? I need to copy/paste the instructions so real simple... Like, go to XXXXXXX, click on XXXXXX, then click on XXXXX..... I think you get what I mean... I need to forward to family so they can follow along... Thanks... Lori |
| 2009-11-01 10:24 PM in reply to: #2492538 |
Extreme Veteran 419 San Jose, CA | Subject: RE: Ironman Arizona : Official Thread TriBabe2006 - 2009-11-01 8:20 PM race day tracking.... Has anyone had friends and family tracking them during the race? If so, can someone show me? I need to copy/paste the instructions so real simple... Like, go to XXXXXXX, click on XXXXXX, then click on XXXXX..... I think you get what I mean... I need to forward to family so they can follow along... Thanks... Lori It may not be online until race day but it will be very easy. Go to www.ironman.com - right on the front page will be an Ironman Arizona section with a link for Athlete Tracker. Click that, enter your name or race #. Hit refresh frequently  When it looks like you are on the last loop of the run, click Live Video (or somethiing to that effect) and watch you cross the finish line! |
| 2009-11-01 10:58 PM in reply to: #2492498 |
Master 1591 San Diego, CA | Subject: RE: Ironman Arizona : Official Thread TriBabe2006 - 2009-11-01 7:22 PM velasqu7 - 2009-11-01 4:54 PM I was riding really hard in a very busy road, and then some ahole decided to do an ilegal uturn and he just did it.. right there in front of me. He did not even see me or ignored me... He drove all the way into the shoulder and there was no room for me to squeeze through, I was probably riding at 20-25 mph if not faster, this road is a fast one and I was going downhill. Everything seemed to be in slow motion, I pressed on the brakes and my bike fish tailed as I rode into the shoulder off the pavement. I knew I was going down, so I rode into the shoulder and took the fall right there on the grass (thank God). I wiped out, thank God with no injuries and the bike is OK.. The stupid driver said "I am lost, sorry" WTF? There were other riders behind me and they saw the whole thing. They cuss the driver bad, while I was trying to assess my state of being. Happy to report, no injuries, but Gosh taht one was a close one... Glad you were not injured... I would have been throwing anything I could have put my hands on.. I am scared to death to ride on the open road.. I am lucky having a bike trail what has no car traffic, so close by.. x2 I'm so glad you're okay. Talk about freaky. |
| 2009-11-02 6:28 AM in reply to: #2492561 |
Elite 3495 SE | Subject: RE: Ironman Arizona : Official Thread wow thats scary. and you are fortunate indeed! some simple and good words from my coach for this point in the game when the anxiety starts to build "just focus on the race and what you've done... you can't control the weather or what others have done to train... you have done the work, stay focused and do what you know how to do...which is go long!" |
| 2009-11-02 6:42 AM in reply to: #2492541 |
Veteran 349 Ironman Arizona via Surf City, USA | Subject: RE: Ironman Arizona : Official Thread muppetdog - 2009-11-01 8:24 PM TriBabe2006 - 2009-11-01 8:20 PM It may not be online until race day but it will be very easy. Go to www.ironman.com - right on the front page will be an Ironman Arizona section with a link for Athlete Tracker. Click that, enter your name or race #. Hit refresh frequently race day tracking.... Has anyone had friends and family tracking them during the race? If so, can someone show me? I need to copy/paste the instructions so real simple... Like, go to XXXXXXX, click on XXXXXX, then click on XXXXX..... I think you get what I mean... I need to forward to family so they can follow along... Thanks... Lori When it looks like you are on the last loop of the run, click Live Video (or somethiing to that effect) and watch you cross the finish line!Thanks Dog... This is what I will email them... |
| 2009-11-02 6:50 AM in reply to: #1827515 |
Master 2411 Goodyear, AZ | Subject: RE: Ironman Arizona : Official Thread Lots of posts to catch up on...glad everyone made it through the weekend safely! Be careful out there, esp because other people (aka drivers!) sometimes are not! Good info about the link...I have tracked many a friend doing IM that way. My parents live in Scotland, so with the time difference, they should be able to track me on the swim and start of the bike, then hopefully when they wake up on the monday, I'll be an Ironman! I had a good weekend of training despite enjoying a bit too much good wine and food on friday and saturday night. Did a long swim friday, 80 mile bike-4 mile run on saturday and an 11 mile run yesterday. I was really tempted to run farther (see my blog today for more about my running issues) but realize now is not the time to deviate from the plan, LOL! Train well! |
| 2009-11-02 10:20 AM in reply to: #1827515 |
Pro 3730 NorCal | Subject: RE: Ironman Arizona : Official Thread Luis, glad you are ok! Yikes.....I hate people in cars! Had a good weekend ride, was out of town, so it's always nice for a change of scenery. This week is my last week and then....TAPER!!!!! Ahhhh, what a beautiful word |
| 2009-11-02 10:39 AM in reply to: #1827515 |
Master 1547 | Subject: RE: Ironman Arizona : Official Thread I have completed my last 3 century rides on an 11-23 cassette with no issues on a somewhat hills course (PCH from Malibu up past Oxnard). I also have a 12-27 as an option. I was wondering what cassette others are using? It's hard to get an idea of what Beeline will be like...I can't find a hill that long at that grade. The hills on PCH are about as steep but only 1/2 a mile or so. I can't figure out if that means they are harder or easier?? What are general speeds going up Beeline? Also, I finally cracked below the 180lb mark. I finally woke to 178lb. Down from 212 the day I signed up for IMAZ. Realistically I think 170-174 would be ideal race weight for me. With that said...what are your tapering diets looking like? I presume just keep eating the same, just a bit smaller portions since the workload is lower?? Lastly, what does your taper plan look like? I am seeing lighter volume on the sched and am tempted to up the intensity a bit. Is this correct? Good luck in the final weeks and stay safe! |
| 2009-11-02 11:02 AM in reply to: #2493170 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ironman Arizona : Official Thread sax - 2009-11-02 10:39 AM I have completed my last 3 century rides on an 11-23 cassette with no issues on a somewhat hills course (PCH from Malibu up past Oxnard). I also have a 12-27 as an option. I was wondering what cassette others are using? It's hard to get an idea of what Beeline will be like...I can't find a hill that long at that grade. The hills on PCH are about as steep but only 1/2 a mile or so. I can't figure out if that means they are harder or easier?? What are general speeds going up Beeline? Also, I finally cracked below the 180lb mark. I finally woke to 178lb. Down from 212 the day I signed up for IMAZ. Realistically I think 170-174 would be ideal race weight for me. With that said...what are your tapering diets looking like? I presume just keep eating the same, just a bit smaller portions since the workload is lower?? Lastly, what does your taper plan look like? I am seeing lighter volume on the sched and am tempted to up the intensity a bit. Is this correct? Good luck in the final weeks and stay safe! I also train and race an 11/23, you will be fine with that. I can't stress enough as to what a non-hill the BeeLine really is. If you look at a map of the course, the incline only really begins after Gilbert Rd. and it's gradual until the end where it's the most noticeable. BUT, it's very easy to get up, even with a headwind. If you train in an area with hills, you are going to feel very comfortable out there. |
| 2009-11-02 11:16 AM in reply to: #2492332 |
Veteran 165 Parker, CO | Subject: RE: Ironman Arizona : Official Thread velasqu7 - 2009-11-01 6:54 PM I was riding really hard in a very busy road, and then some ahole decided to do an ilegal uturn and he just did it.. right there in front of me. He did not even see me or ignored me... He drove all the way into the shoulder and there was no room for me to squeeze through, I was probably riding at 20-25 mph if not faster, this road is a fast one and I was going downhill. Everything seemed to be in slow motion, I pressed on the brakes and my bike fish tailed as I rode into the shoulder off the pavement. I knew I was going down, so I rode into the shoulder and took the fall right there on the grass (thank God). I wiped out, thank God with no injuries and the bike is OK.. The stupid driver said "I am lost, sorry" WTF? There were other riders behind me and they saw the whole thing. They cuss the driver bad, while I was trying to assess my state of being. Happy to report, no injuries, but Gosh taht one was a close one... Glad to hear your okay! |
| 2009-11-02 11:37 AM in reply to: #2493215 |
Extreme Veteran 357 Ft. Myers, Florida | Subject: RE: Ironman Arizona : Official Thread bryancd - 2009-11-02 12:02 PM sax - 2009-11-02 10:39 AM I have completed my last 3 century rides on an 11-23 cassette with no issues on a somewhat hills course (PCH from Malibu up past Oxnard). I also have a 12-27 as an option. I was wondering what cassette others are using? It's hard to get an idea of what Beeline will be like...I can't find a hill that long at that grade. The hills on PCH are about as steep but only 1/2 a mile or so. I can't figure out if that means they are harder or easier?? What are general speeds going up Beeline? I also train and race an 11/23, you will be fine with that. I can't stress enough as to what a non-hill the BeeLine really is. If you look at a map of the course, the incline only really begins after Gilbert Rd. and it's gradual until the end where it's the most noticeable. BUT, it's very easy to get up, even with a headwind. If you train in an area with hills, you are going to feel very comfortable out there. Also, I finally cracked below the 180lb mark. I finally woke to 178lb. Down from 212 the day I signed up for IMAZ. Realistically I think 170-174 would be ideal race weight for me. With that said...what are your tapering diets looking like? I presume just keep eating the same, just a bit smaller portions since the workload is lower?? Lastly, what does your taper plan look like? I am seeing lighter volume on the sched and am tempted to up the intensity a bit. Is this correct? Good luck in the final weeks and stay safe! I fully respect Bryan, his training, his willingness to help others, and certainly his accomplishments. However, I have to say this. If you have his power numbers, then the above statements are true. I did IMAZ last April when there was a very strong wind and the BeeLine was anything but a non-hill to my low-power legs. I ride plenty of rollers/hills that are much steeper in my training but the length of this hill, the increased grade at the end of it, repeating it three times, and wind (also the heat we had last spring), made it a challenging ride. I sure am looking forward to that nice new pavement I've been hearing about. |
| 2009-11-02 12:15 PM in reply to: #2493302 |
Master 2288 Katy, TX (West of Houston) | Subject: RE: Ironman Arizona : Official Thread I fully respect Bryan, his training, his willingness to help others, and certainly his accomplishments. However, I have to say this. If you have his power numbers, then the above statements are true. I did IMAZ last April when there was a very strong wind and the BeeLine was anything but a non-hill to my low-power legs. I ride plenty of rollers/hills that are much steeper in my training but the length of this hill, the increased grade at the end of it, repeating it three times, and wind (also the heat we had last spring), made it a challenging ride. I sure am looking forward to that nice new pavement I've been hearing about. I agree with this, and I AM A CYCLIST. I also was there in April 08. The wind was hard and the non-hill was definatly a hill. It is not steep or undoable, but is a long slow climb. I just hope the wind will be our friend this year. New pavement will be nice!! Edited by Freeswimmingfish 2009-11-02 12:17 PM |
| 2009-11-02 12:21 PM in reply to: #1827515 |
| New user 163 | Subject: RE: Ironman Arizona : Official Thread I train and race an 11-28 with a 50/34 compact crank. I get the high speed gear of the 50/11 combo, and the low speed hill climbing of the 34/28 combo. It pulled me to a 5:43 bike split at Vineman full, which has 4000' feet of climbing. I have to say, if you are spinning out a 50/11 combo on a downhill, that is when you should be resting and soft pedaling, saving the energy for the long uphill slogs and powering through the flats. Having said all that, don't change your bike now, it is far too late in the game to be messing with crank and cassette combos. Stick with what you know, and what you have been training with |
| 2009-11-02 12:32 PM in reply to: #1827515 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ironman Arizona : Official Thread Familiarity breeds contempt, so it's true my opinions regarding the BeeLine are jaded. I wouldn't agree that my power or pacing has anything ot do with it, though. I know a lot of out of towners who have done the race would agree that it isn't really steep, although it is a bit on the long side. The worst of the incline is maybe 1.5 - 2 miles long. Again, for those who haven't been here, you can see on the map where Gilbert Rd. intersects with the BeeLine, the climbing starts about a 1/4 mile beyond that until the turn. Now, the wind is a different issue. Yes, the wind will make it more of a grind, but you would have more than enough gearing with an 11/23 rear cassette, even spinning in your small ring up front. I'll be interested to hear all of your thought once you arrive here and drive the course and see how the climb compares to your own experineces. Just because it's not too steep doesn't mean it won't be a drag, especially if it's windy and the fact that you have to do it 3 times. But rather than get too worried, my point is IMAZ ranks behind only IMFL for flat bike courses in the US races, so have respect, but not fear. Edited by bryancd 2009-11-02 12:33 PM |
| 2009-11-02 1:23 PM in reply to: #1827515 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ironman Arizona : Official Thread OK, here are the actual numbers. From Gilbert Rd. all the way to the trunaround is 6 miles with 272 feet of elvation change. That calculates out to a 1% grade for the entire hill on average. So you can compare that to any local ride you may have to get a better idea of what it's like. The wind is a variable but the hill is a constant. And using the April '08 race is a bad example as the wind that day was SO bad. That wind would have made a flat course a very difficult. We are not likely to have winds liek that in Nov. Edited by bryancd 2009-11-02 1:30 PM |
| 2009-11-02 1:28 PM in reply to: #1827515 |
| Subject: RE: Ironman Arizona : Official Thread Sax, if you want a local comparison, ride San Vicente from Ocean up to 22d or so. The Beeline is longer, but that's about the grade. Beeline gets a little steeper at the turnaround As for cassettes, I ride the same routes as Sax and I rode a 12-27 11/08. Not sure which gears I used, or whether a 12-23 would have sufficed. It's all a trade off, check and see which gears you lose with the 12-23, and determine whether you'd miss them with the 12-27. As an aside, my entirely unscientific and based on one IM opinion is I'd rather have gears and not need them than need gears I don't have. I think jeepfleeb ran a 12-27 on IMAZ when he did it. His advice, which he got from somewhere else, I believe, is if you think you are in the "right" gear, downshift one gear. ETA - the problem with the Beeline is mental. It doesn't seem like a hill when you ride it, so you feel like you should be going faster. There might be a tendency to push a little harder. I feel much worse on false flats than I do on real climbs, where you can just settle in and spin your way up. The Beeline makes you feel like you should be riding harder. Especially the third loop. Oh, and the Nov race extended the Beeline section about 1/4-1/2 mile or so, which is where it is "steepest" to lose the bridge at the turnround. That third loop it will feel more like a hill than loops 1 and 2 Edited by ChrisM 2009-11-02 1:33 PM |
| 2009-11-02 1:32 PM in reply to: #2493572 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ironman Arizona : Official Thread ChrisM - 2009-11-02 1:28 PM Sax, if you want a local comparison, ride San Vicente from Ocean up to 22d or so. The Beeline is longer, but that's about the grade. As for cassettes, I ride the same routes as Sax and rode a 12-27. Not sure which gears I used, or whether a 12-23 would have sufficed. It's all a trade off, check and see which gears you lose with the 12-23, and determine whether you'd miss them with the 12-27. As an aside, my entirely unscientific and based on one IM opinion is I'd rather have gears and not need them than need gears I don't have. I think jeepfleeb ran a 12-27 on IMAZ when he did it. Very true, Chris. IF it's windy enough that it's a grind going north, the tail wind going south needs to be considered so you don't spin out. I don't think a lot of folks would spin out using a 12. |
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