Ironman Florida : Official Thread (Page 44)

The metric is a somewhat realistic gauge.  My first IM was IMFL last year and I finished in 12:54.  My Half IM time earlier in the year at Eagleman (similar course) was 6:10.  So 2 times plus a 1/2 hour worked.

I believe the key to this metric is to train properly and stay within your projected/goal pace for each discipine - even if you feel you can go faster.  This is particularly true for the swim and bike.  Coming out of the swim fresh and not tired will help you on the bike.  Keeping a smooth high cadence on the bike (and not mashing gears) will leave you the legs you need to do the run.  If you have a lot left in the tank on the run - go for it!

Stay in your zone and run your race - during the race and leading up to it.  I remember watching people train on the Wednesday, Thursday, and Friday before the race and they were going a lot harder and longer than than I was at that point.  I seriously questioned my preparation after seeing this.  After a talk with my coach, I felt better.  He assured me that I was ready and not to even look at the other athletes.  He was correct in that I had no idea what their training had been or what their race goals were.

I kept this attiutude on race day as well.  I stayed in my world and raced my race.  I didn't follow any bike breakaways or get out of my run/walk plan on the marathon.  My goal was to break 13 hours and mission accomplished.

I had a friend who did it in I think 2002 and people were barfing in the water.  This disturbs me.  I get seasick on a boat but never have in a OWS. I plan on coming to the practice swim on TH and also hope to get in for a bit Friday as well.  Just not grasping where the meeting point it.

Thanks for the insight

http://www.facebook.com/groups/340100136073295/366693726747269/?comment_id=366949290055046&notif_t=group_activity

hmmm, i was planning to do a full change in T1 for the following reasons. thoughts?

1) i only got to practice in my wet suit once this summer during a 1.5 mi OWS race. at the time, i wore my bathing suit. since i didn't wear a tri kit, i'm worried about doing that for race day since i don't know how it will feel. i guess i could wear my sports bra under my bathing suit and try that during the practice swims on thurs/fri?

2) after not being able to figure out my saddle issues all summer, and tri shorts not helping, i'm choosing comfort for the bike and wearing bike shorts.

i'm perfectly fine being in my birthday suit b/c i figure most people will be worried about themselves.  but i do agree it's hard to get into a sports bra while damp so would a smaller towel in my T1 bag fit?

when you check in it will be pretty obvious.  The boardwalk beach hotel is where check in is.  There is a boardwalk behind the hotel on the beach.  We meet on the boardwalk.

yes the bags are large enough for a towel. 

Good stuff, thanks.  My original goal was just to finish, and it still is, but naturally I wonder what my time would be if everything went well.  Just went 5:27 at Augusta 70.3, which I know doesn't have a "real" swim, so maybe add 15 min. to that, so following the doubling + 1/2 hr. rule gives me 11:50ish I think, seems really fast. 

How about the run in terms of being able to project from stand alone marathon time?  First marathon this past february was 3:53, and just did 21 mi. run this past Sun. at an 8:50 pace and that wasn't pushing it that hard, which was after a sprint race Sat. a.m. and a 112 mi. ride at a pace just under 19 mph on Friday. 

So I don't know, is sub-12 truly a reasonable expectation?  I'd be stoked with anything under 13, and happy to just cross the line.

i did the race in 2010 and my time was 12:07 (this is with 23 minutes trantision time) and never had those numbers in training you are refering to, (21 mile run at 8:50) my longest run was 18 miles broken in two, 12 mile run, 10 mile bke 6 mile run), so you are in a much better shape that i was, i will tell you that you probably will fiinsh in mid 11 hour mark.

I did 11:26 last year.  1:17 swim - 5:50 bike - 4:00 run plus transitions.  In training for IMFL my longest run was a 1:48 half marathon.

My logs are very complete and accurate, if you want to take a look at my training metrics last year.

For me, the biggest thing in a 140.6 race is pacing.  Its really easy to spend your pennies too early in the day and not have anything left to run (especially at IMFL where its super easy to over bike).  A 70.3 course is much more forgiving of pacing mistakes.

Couple thoughts:

I change into bike shorts and it works just fine.  I like to wear a speedo and tri top under the wetsuit.  more comfortable for me, and I like to start with dry shorts when it's chilly in the morning.  I keep the wet tri top on, because as Sue says putting something on a wet, or even damp upper body is frustrating. 

Come prepared to go either way, and try it at the practice swims.  As far as how things feel wet, you can always try it in your shower at home.

Did everyone see the email from IMFL about the slightly changed run course?  It seems that part of the course through the state park has been cut short.  There is now a turnaround in the park rather than the big loop.

I assume this is probably a good thing since part participants have mentioned the park is very dark.  So, if you were planning to carry a headlamp or flashlight or something, perhaps you might not need to anymore...

I used to be in this camp as well, then I read this (http://trainright.com/triathlon-training-benefits-of-high-gear-low-cadence-cycling-in-flat-triathlons/) a while ago.  I discussed it with coach/friend of mine and developed a bike training strategy geared th build strentgh and one low cadence ride (70-77 RPM) a week and to ride somewhere between 80-85 on my long rides and on race day and I have seen great improvements this year in my shorter races and in training.  The key is to make sure you cycle through thehigher gears properly, then when you get your speed up to just drop into a big gear and watch the HR drop. 

What I like about it is the entire course is an out & back.  The loop in the back of the park can get desolate, but this will definitely help.

As far as changing, I will change my tri shorts in T1, then put bike shorts on top of my tri shorts.  In T2 I will remove the bike shorts but run in the same tri shorts.  I want to get out of the shorts I just swam in salt water in and re apply plenty of lube.   

Adam, thanks for the article - very interesting, and makes sense to me.

that should help a lot.  the first 2 years I raced it was an out and back not a loop.  I will still use a head light tho because its dark in the neighborhoods and really the experinece of a porta potty in the dark with nothing but a glow stick is nothing I want to experience again thankyouverymuch

Just got a new Adamo saddle (road model). With just 3 weeks for the race, should I save it for after the race, or has someone experience changing to this saddle and it takes less time to adapt?

Right now I can be in aero for 6+ hours, but definitely not the best feeling after 3 hours or so...

I've got the last BIG training day tomorrow:

7 hrs on the bike, 1 hour on the run, 2 hours in the pool.  If my math is right that's 10 hours.  Hope my knees hold up.  After that, it's all taper .  Whoo Hoo!

Happy training everyone.  Let's get some endorphins going.

Hi all, can't believe we are down to 3 weeks !! Did my last 100m bike yesterday and officially start taper today  I have loved reading all of the amazing hints - tips and tricks from this thread and look forward to seeing you in FL

Read a bunch of posts about headlamps for those of us who may be running most of the marathon in the dark and was concerned re the weight on my head/bobbing around etc.

I have to share that I just found the most awesome little light at REI

Its from Amphipod -called a swift clip cap light.  It weighs only ounces and i can clip it to my race belt before I need it on my visor.  It has 2 LEDS and I used it last night and it casts just enough light to light my footing area without blinding those looking at me.  

http://www.rei.com/product/842486/amphipod-swift-clip-cap-light and only $14 

Good luck to everyone and good thoughts for calm seas and good weather

113m ride this morning (had to outbike the Kona folks today) followed by 7m run.  Actually felt great.  Got a 20m run and recovery ride tomorrow then let the taper begin!