Ironman Coeur d'Alene : Official Thread (Page 39)

3Aims - 2010-12-30 7:54 PM Well, I went with the HED Jet 6 C2 (60mm) for the front and Jet 9 C2 (90mm) for the back for my Christmas present.  Cheaper versus ZIPP, lighter than my current OEM wheels, and stronger for use now and then as a training wheel.  My 12-27 cassette is on order now. 

December training logs are final after my swim at lunch today.

Swim - 17 hours ~ 42,500 meters
Bike - 21 hours ~ 410 miles
Run- 19 hours ~ 149 miles

On another note, I've been looking at various CdA post race write-ups and race reports to learn/pick-up the little things as I don't have much tri experience.  I found this one interesting:  http://www.deltatriathlon.com/uploads/IMCDA_2007_Nasrin.pdf

JoshKaptur - 2011-01-05 4:49 PM

Hey all... let me add my HNY to this group.  The wife and I just got back from a week in Vail, CO... where I spent every day trying to ruin my ironman dreams but just couldn't manage to wipe out epic-ly enough no matter how much I skied beyond my ability.  East coast skiing is now officially ruined for me, and I fear I may need to quit triathlon to afford a yearly ski trip out west. ;-)

I'm sure a lot of us, including me, are "getting serious" now that 2011 has rolled around and the race being <6 months away.  Friendly reminder that the surest way to have a bad race is to spend some portion of your prep injured instead of training.  You will have a FAR better race if you work out conservatively but consistently in the coming months than you will if you ramp up too quickly to the epic ironman workouts and get injured. 

I'd MUCH rather do six 75 mile rides as IM prep in the last two months before my taper, than do two 112 mile rides + four weeks injury.  While the majority of us will be focusing on building our volume in the coming months, this is your free PSA not to jump in head first if the base isn't there... especially on the run (where you are most likely to get injured IMHO).

If you start out running 3 easy miles 6 times a week right now (18mpw), and you increase your mileage by 5% weekly (a very conservative amount), you can be a 50mpw runner by the end of May.  If you increase it by 10% (a standard recommendation, but one that will not tax as much if you run 6+ times a week vs. the Ironman average of 3-4), you will be a 50mpw runner by the end of March, and then have 2 months before taper time to focus on race-specific performance.

The question is, are you willing to be as conservative (and as consistent) as you need to be now in order to get to those impressive numbers?  Most IMers make the mistake of trying to tackle too much, too hard, too soon and never get anywhere close to those numbers because they are constantly on the edge of injured, or fully injured.  Many IMers scoff at 3 mile runs because they are capable of doing 10... or they insist on running their 3 miles at high effort because otherwise it feels like they aren't working.  Many of them, however, tend to get injured when their mileage gets above 25-30 mpw (I think most IMers never get to 100 mile months consistently).

Preaching to myself here... because I am so prone to making those same mistakes.  Hope you enjoyed eavesdropping.

JoshKaptur - 2011-01-05 6:49 PM

Hey all... let me add my HNY to this group.  The wife and I just got back from a week in Vail, CO... where I spent every day trying to ruin my ironman dreams but just couldn't manage to wipe out epic-ly enough no matter how much I skied beyond my ability.  East coast skiing is now officially ruined for me, and I fear I may need to quit triathlon to afford a yearly ski trip out west. ;-)

I'm sure a lot of us, including me, are "getting serious" now that 2011 has rolled around and the race being <6 months away.  Friendly reminder that the surest way to have a bad race is to spend some portion of your prep injured instead of training.  You will have a FAR better race if you work out conservatively but consistently in the coming months than you will if you ramp up too quickly to the epic ironman workouts and get injured. 

I'd MUCH rather do six 75 mile rides as IM prep in the last two months before my taper, than do two 112 mile rides + four weeks injury.  While the majority of us will be focusing on building our volume in the coming months, this is your free PSA not to jump in head first if the base isn't there... especially on the run (where you are most likely to get injured IMHO).

If you start out running 3 easy miles 6 times a week right now (18mpw), and you increase your mileage by 5% weekly (a very conservative amount), you can be a 50mpw runner by the end of May.  If you increase it by 10% (a standard recommendation, but one that will not tax as much if you run 6+ times a week vs. the Ironman average of 3-4), you will be a 50mpw runner by the end of March, and then have 2 months before taper time to focus on race-specific performance.

The question is, are you willing to be as conservative (and as consistent) as you need to be now in order to get to those impressive numbers?  Most IMers make the mistake of trying to tackle too much, too hard, too soon and never get anywhere close to those numbers because they are constantly on the edge of injured, or fully injured.  Many IMers scoff at 3 mile runs because they are capable of doing 10... or they insist on running their 3 miles at high effort because otherwise it feels like they aren't working.  Many of them, however, tend to get injured when their mileage gets above 25-30 mpw (I think most IMers never get to 100 mile months consistently).

Preaching to myself here... because I am so prone to making those same mistakes.  Hope you enjoyed eavesdropping.

JoshKaptur - 2011-01-05 6:49 PM

Hey all... let me add my HNY to this group.  The wife and I just got back from a week in Vail, CO... where I spent every day trying to ruin my ironman dreams but just couldn't manage to wipe out epic-ly enough no matter how much I skied beyond my ability.  East coast skiing is now officially ruined for me, and I fear I may need to quit triathlon to afford a yearly ski trip out west. ;-)

I'm sure a lot of us, including me, are "getting serious" now that 2011 has rolled around and the race being <6 months away.  Friendly reminder that the surest way to have a bad race is to spend some portion of your prep injured instead of training.  You will have a FAR better race if you work out conservatively but consistently in the coming months than you will if you ramp up too quickly to the epic ironman workouts and get injured. 

I'd MUCH rather do six 75 mile rides as IM prep in the last two months before my taper, than do two 112 mile rides + four weeks injury.  While the majority of us will be focusing on building our volume in the coming months, this is your free PSA not to jump in head first if the base isn't there... especially on the run (where you are most likely to get injured IMHO).

If you start out running 3 easy miles 6 times a week right now (18mpw), and you increase your mileage by 5% weekly (a very conservative amount), you can be a 50mpw runner by the end of May.  If you increase it by 10% (a standard recommendation, but one that will not tax as much if you run 6+ times a week vs. the Ironman average of 3-4), you will be a 50mpw runner by the end of March, and then have 2 months before taper time to focus on race-specific performance.

The question is, are you willing to be as conservative (and as consistent) as you need to be now in order to get to those impressive numbers?  Most IMers make the mistake of trying to tackle too much, too hard, too soon and never get anywhere close to those numbers because they are constantly on the edge of injured, or fully injured.  Many IMers scoff at 3 mile runs because they are capable of doing 10... or they insist on running their 3 miles at high effort because otherwise it feels like they aren't working.  Many of them, however, tend to get injured when their mileage gets above 25-30 mpw (I think most IMers never get to 100 mile months consistently).

Preaching to myself here... because I am so prone to making those same mistakes.  Hope you enjoyed eavesdropping.

JoshKaptur - 2011-01-05 4:49 PM

Hey all...
 


Preaching to myself here... because I am so prone to making those same mistakes.  Hope you enjoyed eavesdropping.

3Aims - 2011-01-06 6:10 PM

So you think 57 hours was too much in December?       

 

JoshKaptur - 2011-01-07 6:29 PM


Depends totally on your background and goals.  But not necessarily.

T in Liberty Lake - 2011-01-10 8:46 PM Yesterday was the 24 weeks to go mark.  I went from just working out when I felt like it (not very often) to actually saying that I've started training.  I've got a lot of work ahead of me but it feels good to get going again.

T in Liberty Lake - 2011-01-11 10:46 AM Yesterday was the 24 weeks to go mark.  I went from just working out when I felt like it (not very often) to actually saying that I've started training.  I've got a lot of work ahead of me but it feels good to get going again.

RunRene - 2011-01-11 11:49 AM

For some reason 5 months sounds much better than 24 weeks!!  I get nervous just talking about it!  Yikes!