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Ironman Coeur d'Alene : Official Thread (Page 45)
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 2011-01-31 10:11 AM in reply to: #3330325 |
Expert  1207   Liberty Lake, WA |  Subject: RE: Ironman Coeur d'Alene : Official Threadmdfahy - 2011-01-31 6:59 AM Question: I am looking at 2 prep races, an Olympic in April and a HIM in May to check fitness, but not sure about that or if I should just execute the BT 20 wk training program I am using? Also, Joe Friel says to have 2 "Big Days" close to your race. What are the veteran thoughts on value of HIM vs. "Big Day" in training for IM? I am thinking of doing one HIM and one "Big Day". Thanks! I do not think that racing an Oly and a HIM is a bad idea, but I do not plan on doing any real warm up races. This will be my 7th time at CDA and I have never done a lot of racing leading into an IM. My problem is that I can not ride a lot outside until around April (and then it's a lot of cold rain rides). When April hits it's time to get off the trainer and get in some road miles. For me racing just gets in the way of building up my base. The last several years my goal has been to build up to a 6-hour ride in for three weeks in a row and then taper down to the race (i.e. 6hr, 6hr, 6hr, 4hr, 3hr, 2hr, raceday). My running and swimming follow a similar pattern. |
| 2011-01-31 10:59 AM in reply to: #3006331 |
Veteran 526  Richmond | Subject: RE: Ironman Coeur d'Alene : Official Thread Thanks T, I was hesitant to add them for the same reason of not distracting my IM training program. So I am now just sticking to those two races and figure one day a month shouldn't screw me up too bad, I hope that is a safe bet. |
| 2011-01-31 1:28 PM in reply to: #3006331 |
Master 3546 Millersville, MD | Subject: RE: Ironman Coeur d'Alene : Official Thread I'm planning to take the "racing gets in the way of training" approach this year, with some hesitancy. I've done enough races that I know what to expect, but I think I'm better served to not need the recovery time an HIM would require with CdA being a fairly early season HIM. Someone's likely to chime in and say to treat the HIM as a long training day... to enter the race but not race it. That's not my style, and I don't trust myself not to (and I'm not paying $$$ to train). If I had more limited race experience, I would recommend the early season racing, even at the cost of some recovery time, in order to get the experience of proper pacing, nutrition, race logistics, etc. |
| 2011-01-31 2:05 PM in reply to: #3006331 |
Champion 7347 SRQ, FL | Subject: RE: Ironman Coeur d'Alene : Official Thread Is there a course elevation map that lists % grades? The wife is freaking out about the hills and wants to be able to compare our Garmin data on our hill rides (FL does have hills) to the % grade of CdA. I think it'll be a confidence boost for her. |
| 2011-01-31 3:53 PM in reply to: #3331317 |
Expert 1207 Liberty Lake, WA | Subject: RE: Ironman Coeur d'Alene : Official Thread TriRSquared - 2011-01-31 1:05 PM Is there a course elevation map that lists % grades? The wife is freaking out about the hills and wants to be able to compare our Garmin data on our hill rides (FL does have hills) to the % grade of CdA. I think it'll be a confidence boost for her. I do not have a map but I do know that the first real uphill (about mile 5) has a warning road sign at the top that post it 6%. There are hills that are longer than this hill but I do not think that any steeper. There are about 18 real hills per loop with the worst one being on English Point Road. The EPR hill starts out steep (6%?) for about 3 minutes of climbing and then flattens out to around 4% (guess) for the last 3 minutes of climbing. |
| 2011-01-31 4:12 PM in reply to: #3331218 |
Member 78 Salt Lake City, UT | Subject: RE: Ironman Coeur d'Alene : Official Thread I've one HIM planned in April (Rage Long Course), which is what I did last year. I use it to get an open water swim and a warm road ride  I have to wait until the end of May to get either of these in Salt Lake, Utah. It also proved to be a good forecast of my CDA race.The only other organized events I do April or later are century rides. I'll usually do a organized century ride and then follow it up with a Sunday solo 4-5hr ride twice in May. I've found that you can not over train for CDA's bike course, and this paid off last year. I rode a strong time and actually had fun and didn't feel like I hated my bike at the end of 112 miles. Oh, and I just remembered I signed up for a 20 mile trail run 4 weeks out from CDA. Let's call it a challenge day. It's stupid (as far as CDA is concerned), but part of another set of goals/dreams I'm working on. |
| 2011-01-31 5:54 PM in reply to: #3331590 |
Member 78 Salt Lake City, UT | Subject: RE: Ironman Coeur d'Alene : Official Thread I agree that English Point road is the real climb. Not the only one, but it will be the one that will stick in your head especially after loop two. My Garmin data says it has a max grade of ~13%, but the overall feel is about 6.5% for the mile long climb. Ride all the climbs on the first loop very conservatively. You will thank yourself on loop two when they feel twice as steep and long. |
| 2011-01-31 9:24 PM in reply to: #3331821 |
| Master 5557 , California | Subject: RE: Ironman Coeur d'Alene : Official Thread Ride all the climbs on the first loop very conservatively. You will thank yourself on loop two when they feel twice as steep and long. Last year it got pretty warm out by the 2nd lap, also. Stay hydrated and dump some water on yourself as needed. |
| 2011-01-31 9:53 PM in reply to: #3331317 |
Expert 694 WA | Subject: RE: Ironman Coeur d'Alene : Official Thread TriRSquared - 2011-01-31 12:05 AM Is there a course elevation map that lists % grades? The wife is freaking out about the hills and wants to be able to compare our Garmin data on our hill rides (FL does have hills) to the % grade of CdA. I think it'll be a confidence boost for her. Someone posted the elevation on here early on and I reposted it on my blog http://rene-guerrero.blogspot.com/2010/12/ironman-coeur-dalene-bike-elevation.html |
| 2011-02-01 5:47 AM in reply to: #3332246 |
Expert 1207 Liberty Lake, WA | Subject: RE: Ironman Coeur d'Alene : Official Thread RunRene - 2011-01-31 8:53 PM Someone posted the elevation on here early on and I reposted it on my blog http://rene-guerrero.blogspot.com/2010/12/ironman-coeur-dalene-bike-elevation.html Who cares about the hills, what about the picture below that. Is that what was under the tree or one of the options you are looking at? |
| 2011-02-01 7:09 AM in reply to: #3332246 |
Champion 7347 SRQ, FL | Subject: RE: Ironman Coeur d'Alene : Official Thread RunRene - 2011-01-31 10:53 PM TriRSquared - 2011-01-31 12:05 AM Is there a course elevation map that lists % grades? The wife is freaking out about the hills and wants to be able to compare our Garmin data on our hill rides (FL does have hills) to the % grade of CdA. I think it'll be a confidence boost for her. Someone posted the elevation on here early on and I reposted it on my blog http://rene-guerrero.blogspot.com/2010/12/ironman-coeur-dalene-bike-elevation.html Excellent. Exactly what I was looking for. Thanks. |
| 2011-02-01 10:13 AM in reply to: #3006331 |
Regular 124 Newbury Park, CA | Subject: RE: Ironman Coeur d'Alene : Official Thread I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? |
| 2011-02-01 10:25 AM in reply to: #3332997 |
Expert 1207 Liberty Lake, WA | Subject: RE: Ironman Coeur d'Alene : Official Thread trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? I do not know if it is stress or just trying to be prepared. If these kinds of questions bug you then you might not want to read this thread when we start freaking out in April about race day water temps. For the record, my guess is 65 and waves. |
| 2011-02-01 10:30 AM in reply to: #3333043 |
Expert 1006 Kansas City, MO | Subject: RE: Ironman Coeur d'Alene : Official Thread T in Liberty Lake - 2011-02-01 10:25 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? I do not know if it is stress or just trying to be prepared. If these kinds of questions bug you then you might not want to read this thread when we start freaking out in April about race day water temps. For the record, my guess is 65 and waves. I'm in Tobin..... 61 degree water and clear as glass until it starts..... then 63 degrees from fluid release..... and like a laundry machine.... ok maybe that is a little TMI.... LOL |
| 2011-02-01 10:45 AM in reply to: #3333043 |
Regular 124 Newbury Park, CA | Subject: RE: Ironman Coeur d'Alene : Official Thread T in Liberty Lake - 2011-02-01 8:25 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? I do not know if it is stress or just trying to be prepared. If these kinds of questions bug you then you might not want to read this thread when we start freaking out in April about race day water temps. For the record, my guess is 65 and waves. Bring it on! (cold water & waves, not the freaking out) Edited by trinitwit 2011-02-01 11:09 AM |
| 2011-02-01 11:38 AM in reply to: #3332997 |
Champion 7347 SRQ, FL | Subject: RE: Ironman Coeur d'Alene : Official Thread trinitwit - 2011-02-01 11:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? When you live in a state that has a maximum elevation of 345 feet you don't have a lot of chances to practice riding hills. I'm sure there are things you stress out about that I'd find to be no big deal. |
| 2011-02-01 11:52 AM in reply to: #3006331 |
Elite 2998 Fishers, Indiana | Subject: RE: Ironman Coeur d'Alene : Official Thread Hello CdA crew! So, training is going well thus far. Have had some really decent days out there, especially running--which is getting a little bit of focus right now due to a half-mary in a couple of weeks--but I'm seeing some gains in the water despite swimming as much as I thought I should. I'm doing the CA70.3 on Apr 2nd--it's far enough out from CdA and I recover fairly well from the 70.3 distance. In essence, it's somewhat of a training "race" but I will go all out, I just probably won't taper it like I would an "A" race. It's a good race for me to do that because so much talent comes out to it that I know I won't podium (most likely) but I should be able to break top 10 in my age group--so good competition, challenging course for the bike (good CdA prep) and my run base is already good enough that it'll be fun to push the half-mary and see what happens. School is making some training hard, but that's all part of this journey, and in I'm feeling much better about CdA right now than I was a few weeks ago! Here are my JAN numbers:
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| 2011-02-01 12:00 PM in reply to: #3333288 |
Expert 1224 | Subject: RE: Ironman Coeur d'Alene : Official Thread TexasMPGal - 2011-02-01 10:52 AM Hello CdA crew! So, training is going well thus far. Have had some really decent days out there, especially running--which is getting a little bit of focus right now due to a half-mary in a couple of weeks--but I'm seeing some gains in the water despite swimming as much as I thought I should. I'm doing the CA70.3 on Apr 2nd--it's far enough out from CdA and I recover fairly well from the 70.3 distance. In essence, it's somewhat of a training "race" but I will go all out, I just probably won't taper it like I would an "A" race. It's a good race for me to do that because so much talent comes out to it that I know I won't podium (most likely) but I should be able to break top 10 in my age group--so good competition, challenging course for the bike (good CdA prep) and my run base is already good enough that it'll be fun to push the half-mary and see what happens. School is making some training hard, but that's all part of this journey, and in I'm feeling much better about CdA right now than I was a few weeks ago! Here are my JAN numbers:
great january totals brittany! ca70.3 will be a perfect race to gauge where you're at. one more month of run-focused training for me and then it's on to full-on im training. i'm doing the rangnar ultra at the end of the month. | |
| 2011-02-01 12:07 PM in reply to: #3332997 |
Expert 1224 | Subject: RE: Ironman Coeur d'Alene : Official Thread trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. |
| 2011-02-01 12:22 PM in reply to: #3333339 |
| Master 5557 , California | Subject: RE: Ironman Coeur d'Alene : Official Thread elliot85 - 2011-02-01 10:07 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. The other thing to watch out for is those shorter steeper hills. Don't get out of your zone. It's very easy to think "oh I'm almost at the top - let's just get it over with" and stand up and go way too hard. And sure it's no big deal. Then you hit lap 2 and the run and realize what you did. |
| 2011-02-01 12:25 PM in reply to: #3333370 |
Expert 1224 | Subject: RE: Ironman Coeur d'Alene : Official Thread spudone - 2011-02-01 11:22 AM elliot85 - 2011-02-01 10:07 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. The other thing to watch out for is those shorter steeper hills. Don't get out of your zone. It's very easy to think "oh I'm almost at the top - let's just get it over with" and stand up and go way too hard. And sure it's no big deal. Then you hit lap 2 and the run and realize what you did. my point exactly i've rode the real course video on my computrainer several times now, and you can definitely get yourself in trouble if you take the bike too hard. |
| 2011-02-01 12:37 PM in reply to: #3333288 |
Regular 124 Newbury Park, CA | Subject: RE: Ironman Coeur d'Alene : Official Thread TexasMPGal - 2011-02-01 9:52 AM Hello CdA crew! So, training is going well thus far. Have had some really decent days out there, especially running--which is getting a little bit of focus right now due to a half-mary in a couple of weeks--but I'm seeing some gains in the water despite swimming as much as I thought I should. I'm doing the CA70.3 on Apr 2nd--it's far enough out from CdA and I recover fairly well from the 70.3 distance. In essence, it's somewhat of a training "race" but I will go all out, I just probably won't taper it like I would an "A" race. It's a good race for me to do that because so much talent comes out to it that I know I won't podium (most likely) but I should be able to break top 10 in my age group--so good competition, challenging course for the bike (good CdA prep) and my run base is already good enough that it'll be fun to push the half-mary and see what happens. School is making some training hard, but that's all part of this journey, and in I'm feeling much better about CdA right now than I was a few weeks ago! Here are my JAN numbers:
Oh man! Yer killin' me with yer numbers... | |
| 2011-02-01 2:16 PM in reply to: #3333375 |
Master 1661 Newbury Park, CA | Subject: RE: Ironman Coeur d'Alene : Official Thread elliot85 - 2011-02-01 10:25 AM spudone - 2011-02-01 11:22 AM elliot85 - 2011-02-01 10:07 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. The other thing to watch out for is those shorter steeper hills. Don't get out of your zone. It's very easy to think "oh I'm almost at the top - let's just get it over with" and stand up and go way too hard. And sure it's no big deal. Then you hit lap 2 and the run and realize what you did. my point exactly i've rode the real course video on my computrainer several times now, and you can definitely get yourself in trouble if you take the bike too hard. Or you hammer to the top of that "little climb" to find ANOTHER false flat.... Waves are ok but lets not repeat the whitecaps from a few years ago. It's a lake not the ocean. And stress isn't all it's cracked up to be. |
| 2011-02-01 5:21 PM in reply to: #3333681 |
Regular 124 Newbury Park, CA | Subject: RE: Ironman Coeur d'Alene : Official Thread PGoldberger - 2011-02-01 12:16 PM elliot85 - 2011-02-01 10:25 AM spudone - 2011-02-01 11:22 AM elliot85 - 2011-02-01 10:07 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. The other thing to watch out for is those shorter steeper hills. Don't get out of your zone. It's very easy to think "oh I'm almost at the top - let's just get it over with" and stand up and go way too hard. And sure it's no big deal. Then you hit lap 2 and the run and realize what you did. my point exactly i've rode the real course video on my computrainer several times now, and you can definitely get yourself in trouble if you take the bike too hard. Or you hammer to the top of that "little climb" to find ANOTHER false flat.... Waves are ok but lets not repeat the whitecaps from a few years ago. It's a lake not the ocean. And stress isn't all it's cracked up to be. Sheesh... Show a little hubris and everybody jumps on your case over here. |
| 2011-02-01 7:50 PM in reply to: #3334067 |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: Ironman Coeur d'Alene : Official Thread trinitwit - 2011-02-01 5:21 PM PGoldberger - 2011-02-01 12:16 PM elliot85 - 2011-02-01 10:25 AM spudone - 2011-02-01 11:22 AM elliot85 - 2011-02-01 10:07 AM trinitwit - 2011-02-01 9:13 AM I really don't understand why everyone's all stressed out over a few small hills. A 300 ft climb? WTF? fyi, this will be a much more difficult course than az (which i've seen you done) with or w/o the bad weather. this is one of the hillier courses on the u.s. im circuit. that being said, it makes perfect sense for these people to question the course. you might be surprised at the "few small hills" on the bike.. .just sayin. The other thing to watch out for is those shorter steeper hills. Don't get out of your zone. It's very easy to think "oh I'm almost at the top - let's just get it over with" and stand up and go way too hard. And sure it's no big deal. Then you hit lap 2 and the run and realize what you did. my point exactly i've rode the real course video on my computrainer several times now, and you can definitely get yourself in trouble if you take the bike too hard. Or you hammer to the top of that "little climb" to find ANOTHER false flat.... Waves are ok but lets not repeat the whitecaps from a few years ago. It's a lake not the ocean. And stress isn't all it's cracked up to be. Sheesh... Show a little hubris and everybody jumps on your case over here. That sounds dirty... = ) Actually 11% grades over more than 1 mile are pretty serious to me. On the computrainer, they felt ridiculous. I couldn't go over 6 mph up them without going well into Z5. |
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