Ironman Lake Placid : Official Thread (Page 44)

So will you go by HR for Syracuse and analyze your power afterwards? I think the usual protocol is to do a FTP test and race at a percentage of FTP.That's my plan for LP.

Now, if you haven't done a FTP text before, that is also something you need to learn how to do properly, so if you only have time to do it once you will probably not get an accurate base number to use. Plus they are really hard when done properly.

Agreed on these points.  I'd add I find that the power meter is fantastic for trainer work, but still getting a feel for it on the open road.  I am getting a new bike computer, for example, because my 310xt is okay for power, but not ideal.  I would suggest the new Friel book on power for some base learning (their are other good books, but they are pretty technical), and I think I will have to get WKO+ at some point as well.  (Mac user, so a small challenge)  The endurance corner website has some good stuff, too, in terms of "book smarts".  All that said, still getting used to the road with the PW.

For those with power meters, how do you actually use them on the course?  Or put another way, what are your best/worst lessons learned?  Thanks!

I am doing the American Triple T in Ohio next month. 4 races in 3 days with a total race mileage of over 140 miles... The bike course and run courses also have switchbacks on it so it will be tons of climbing! 

Went out for a long run yesterday as it was nice and sunny but i wore a longsleeve not thinking I would need sunscreen. my hands are bright red now! it burns!

So the good news this week is I started the bike focus. Bad news is the hamstring pull is killing my runs.

I did 117 miles outdoors. Today's ride had 3154 feet of climb. 40 minutes were spent above 231 watts. I need to do a new FTP test, but I know it was 208 last August before I crashed, and I have been assuming it is lower than that now. 

Considering I've been only been doing 3-3.5 hours a week on the trainer, I can't believe I'm able to move.

Man I missed biking.

Wow, nice work Brian. How long were you out?

I'm starting to freak out a little over my pacing. I see the calendar ticking by and am turning into a basket case.  I plan on heading up the weekend after next to do 1.5 loops. Hopefully I can start to ease my (crazy) mind.

Whoop! Wrapped up recovery week today.  Legs are feeling great...can't wait to get this week started! 

Except my coach gave me a 2k TT in the pool tomorrow morning...lol

Great ride, Brian.

My week was less than perfect... but our house went on the market, so the pain cave was out of commission!  That said, I had basically a technology free couple hour ride today!  It felt soooo good, and I finally got into an aero position that clicked (only took two years)!  I know it's not a 117 miler, 2k time trial in a pool, but heck, I'll take what I can get after this week!  Keep it up!

Mandy I just checked and it's $189 for that camp.  Just an FYI.

No, I can't use HR during a race, that's why I decided on a power meter for an IM.  My HR hits zone 5 standing on shore waiting for the gun, and never comes back down.  All my data up to HIM shows that I raced the whole thing in zone 5.  It's kind of crazy.

So rather than going by perceived effort, I'll use power instead.  I will do a few FTP tests, as well as using my weekly time trial race to guage my power zones.

This is my question as well.  I'm sure my coach will have some thoughts on how she wants me to use it for LP, but just wondering what other people do.

I'm assuming, because of the big descent and the climb back up, that I don't want to be watching avg power....?

I only have an n=1 from last year, but if you are planning to train and race with power you need to stick with the plan. I missed a turn in buoy during the swim, biked at 90-95% FTP for the first hour, and ran like cr*p.

Take a look at the meaning of VI (Variability Index). It basically is a measure of how many power spikes you have. These are what really tires you out. Suppose you want to race IMLP at 65% of your FTP and that works out to 150 watts. You know its going to be zero going down Keene but it's going to be higher on the bears. You want to plan the race so that these transitions are not sharp and you know what power to be used on what part of the course so that your VI stays under 1.05.

That's the theory, I am still figuring out what that means in reality I would think that taken to it's logical conclusion you have to break the course down into segments and figure out what power to use on each segment so that you stay within those constraints.

My friend Joe and I are going to dry run the LP course on June 23 to 25th without the camp - maybe one loop of the bike on the 24th and 25th.  One loop of the run on the 24th and a swim on 23 or 24 just to loosen up.  Send a message if you want to join in.

Cornick/ Mandy- I can't seem to find the link for the Fireman Ironman Camp... I can only find the 2012 info.

Tri Warrior- Did you do the Tour de Scranton? The elevation gain on your ride is very similar to mine. I took a little longer than 3 hours though.

Todd- Nice Half Mary yesterday... you sure can move!

Cornick- Thanks for the FYI...I signed up super early and guess the price was different than I remember...oops! Sorry!

Fireman Camp was worth it last time for me, great super fun group and good support. What i like most is going with the group for the supported 2 loop+6 mile run on Sat. I like having someone to call if i get in a bind since I'm going 100% alone.. The speakers at the dinner are really good and it is just nice to meet others doing the race.

Jmagnyc - they never updated the website...they are VERY laid back...email Larry Parker ([email protected]) if you want to sign up or have questions, he can link you up.Today was a rest day but I'm all antsy!! Riding tomorrow, can't wait!

Mandy

Edited by manfarr1974 2013-04-29 7:11 PM

Hey Todd ...

I am also doing the Fireman Ironman camp ... there is nothing supported on the Monday so I would be game to swim/run with you guys if that is cool ...

Still haven't booked my hotel room for that weekend - hope I can still find something.

Here is Fireman camp info ...

http://m.active.com/triathlon-camp/lake-placid-ny/firemanironman-tri-camps-may-17-19-and-june-21-23-2013

I registered in December and it was $169 for both camps ... I can't do the May one but I still thought the price was ok.

Oh no! Do a swim/run brick!

Not sure about anyone else buy my brain is becoming consumed on a 24/7 basis for LP.

I might ... the dogs will be nuts when I get home, running them will probably be a good thing.