Ironman USA Lake Placid : Official Thread (Page 40)

There you go Sara, looking at the positive side of things.  That kind of thinking I like and will certainly move mountains.  No wonder you got 2 votes LP entry list.   

All right LP people why so quiet?  Too tired from training?  Crammed a little too much training that last week of Jan 2010?  

With less than 7 months away from glory, I am a little above my goals.  Good for me.  If you have any questions please ask.  I also think there is plenty of other than are willing to answers question, even a crazy old uncle. 

That’s great!  I love hard work.  Are you working on improving your technique or just fitness?  Spending time in the saddle is wise.  In my opinion a strong bike will most certainly help with a good LP race. 

One thing I learned a long time ago, race your own race.  Keep up with the fasties didn’t always work for me.  I tried to do that in some races and it was all I could do to finish.  The best part about that is I learned and the learning was applied to training.  I grew and got smarter in my training and races.

I will be working on hills in warmer weather when I can ride outside.  I don’t like using a trainer to do hill work because of my riding style.  So, right now it’s Computrainer (CT) time working on intervals and technique mainly.

173 Days People!  Crunch Time!  Minus a 3-week Taper, and the fact that 95% of all the work will be done in Feb, March, Apr, May & June ... we really only have 5 months of Training Left!!  FIVE MONTHS TO TRAIN FOR 140.6 MILES.  Let's Get To It!!

Yep imo doing hills training is really going to help at LP.  I can tell you what worked for me.  This will all depend on what your terrain offers.  I living in the central PA area and I am lucky to have the terrain I needed to train like this.  So, some may think this is excess, but it provided me with success.  Then again it all depends on your goals.  

My LP bike training last year was a lot of hills.  I was also looking at a race after LP (The Savageman) so some of the really steep stuff you could drop for LP.

Basically a base 50+ miles with 5000-6000ft of climbing hills that ranged from 6% to 22% grade. Medium rides were 30+’ish miles from 2500-3500ft of climbing.  Some longer rides 80+ miles 4000-6000ft of climbing and real long rides of 100-125 miles up to 9800ft of climbing with all different grades.  My recovery rides of 25+ miles with 1500ft or less of climbing with a mix of flats and rollers.  In my opinion training on rollers is not what you want for the LP course.

Again this is what I did.  I am more of a climber.  So you have to decide maybe on less to start with. 

I attack steep hills in training.  Trying to maintain a RPM at 60, 70 or better depending on the grade.  I like hill intervals or repeats on short 1/4-1/2 mile 10-13% grades.

I also like long low-medium 6-8% grade of 3-5 miles.  More of a steady ride in the saddle or can be switch to a harder tempo ride.  

Sound like a smart coach.  Will he be coach you with the CT and the coaching software provided?