Ironman Coeur d'Alene : Official Thread (Page 46)
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() trinitwit - 2011-02-01 6:21 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. Considering the definition of hubris, it might be expected... just sayin'.. ETA: I think the point we are trying to make is that everyone has different strengths and weaknesses. You probably have a weakness that others feel is "no big deal" Edited by TriRSquared 2011-02-02 8:18 AM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() that definition was kind of funny to read ^^^^. I think its cool to talk trash if you can back it up. Its just these IMs are so friggin ridic in terms of demands on the body that even a twat like me keeps things on the DL so as not to have it blow up in my face... Great to see everyone getting into it. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mango6383 - 2011-01-29 12:07 PM Well after two weeks pretending not to have CdA on my calendar and instead walking and eating my way through Paris, Prague, and Bordeaux I'm back to reality again. Had a good hour long run today and computrainer class on tap tomorrow morning. It's amazing what a good vacation can do for your morale, I am feeling so pumped about training again! Leopard, I'm a bit late to the discussion, but what you have planned on Memorial Day weekend is exactly what I was hoping to do (ride the course one day, run the half marathon the next). So there's one more person who'd be interested in joining in. Less than 5 months to go. Happy training everyone! Mango - Awesome! We'd love to have you join us ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cam111 - 2011-01-29 12:39 PM mango6383 - 2011-01-29 1:07 PM Well after two weeks pretending not to have CdA on my calendar and instead walking and eating my way through Paris, Prague, and Bordeaux I'm back to reality again. Had a good hour long run today and computrainer class on tap tomorrow morning. It's amazing what a good vacation can do for your morale, I am feeling so pumped about training again! Leopard, I'm a bit late to the discussion, but what you have planned on Memorial Day weekend is exactly what I was hoping to do (ride the course one day, run the half marathon the next). So there's one more person who'd be interested in joining in. Less than 5 months to go. Happy training everyone! I think there is a group from Colorado planning on doing the same thing Memorial weekend -- I'll keep you posted on status. Leopard - I was just in Beaverton last week (get there a couple times a month). Any good spin-bike options/locations that you'd recommend -- I usually stick to running while I'm there, but always push it too hard (the elevation difference is amazing), and end up having to take a day or two to recover afterwards... Mango -- most of us hope that you put on ten pounds and that it cost you a fortune!!! ![]() --147 days 16hrs 21 min, and counting... Cam - What brings you to Beaverton? I usually work out at 24 Hour Fitness but it's not easy to access spin bikes there unless you are in spin class. I can recommend some good swimming and running if you want to PM me ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() lmscozz - 2011-01-29 2:19 PM leopard8996 - 2011-01-28 10:42 AM Just.finished reading your blog with rrs. Thanks for sharing them it helps me think I can do this. Did you go to the I'm camp both years? Do you know if they're having it this year? That's great you've kept your weight off, too. You're awesome!3Aims - 2011-01-28 8:30 AMI'd love to see a detailed race report that informed and provided advice....almost written from a coaching slant. I'm not sure if you'll find these helpful or not but here are the links to the last 2 CDA Race Reports for the IMs I did there in 2007 and 2008.http://speedleopard.blogspot.com/2007/06/ironman-coeur-dalene.htmlhttp://speedleopard.blogspot.com/2008/07/ironman-coeur-dalene-2008.htmlYep - IM camp both years because it was so awesome! I am super sad that they aren't running the Multisports camps this year. They were awesome! Unfortunately I haven't kept all the weight off but I'm working on getting back to my sleek 2008 self again ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3Aims - 2011-01-30 7:15 AM Leopard, I really liked your reports. I'm curious, where did you line up on the swim each year? I hope I look half as good as you did when you finished the 2007 race. You can totally see your energy level (and emotions) in the finish line picture. That's a great shot of you. Thank you ![]() For the swim I lined up in the back/middle. I originally thought I'd start far to the right but that was a lot of extra swimming. Plus in 2007 we had the HORRIBLE wind and high waves and then in 2008 the water was 58/59 and I was hypothermic before I finished the 2nd lap so extra swimming didn't seem wise. I just waited til 75% of the people were in the water and then went for it. It was crowded but I practiced defensive swimming so I made it through ok! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mdfahy - 2011-01-31 5:59 AM Great race report Leopard, I'll go back and read these for tips and motivation. 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! Thanks! I think those races seem fine. Have you done an IM before? Half-IM? For the big days I do several. In the month of May I ride between 90-112 miles every weekend followed by a short run (2-3 miles). Because I'm BOP I am on the bike a long time and like to get that time on the bike and on the hills. For the big weekend I do a big (3500yds) OWS then drive up to CDA on a Friday and ride the whole course Saturday, do a short transition run and then run the CDA 1/2 Marathon on Sunday. That's my Big Day (Race Rehearsal) and it works perfectly! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I was pretty pleased with my January - easing into IM training and getting the first 3 weeks of my plan on the books: Bike: 14h 53m 27s - 239.6 Mi Run: 10h 01m 32s - 49.28 Mi Swim: 6h 34m 08s - 15400 Yd Strength: 1h 20m Walking: 2h 00m Yoga: 1h 15m |
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I'm on week 10 of the IronFit 30 Week Competitive Plan. Ready to ramp up to the Build Phase! Looking forward to some warmer weather here in GA, and really looking forward to March 13 and some DST! |
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Veteran ![]() ![]() ![]() ![]() | ![]() leopard8996 - 2011-02-02 8:55 AM I was pretty pleased with my January - easing into IM training and getting the first 3 weeks of my plan on the books: Bike: 14h 53m 27s - 239.6 Mi Run: 10h 01m 32s - 49.28 Mi Swim: 6h 34m 08s - 15400 Yd Strength: 1h 20m Walking: 2h 00m Yoga: 1h 15m
I was ramping training back up slowly after recovering from hernia surgery in mid-Nov. Great job in January everyone!! Last year was my first year in tri's, I did a sprint, olympic, 70.3 florida , chesapeakeman aquavelo im, sprint, b2b half, so this will be my first IM. I'm pretty excited to be training with you all and hope I can keep up! |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() some very impressive numbers posted already! My January was not impressive, but I did get in a 3 day avalanche course, a 4 day trip to Whistler and some other days skiing ![]()
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() My January was underwhelming time-wise but I stuck with my short hard bike workouts. The good news is I was actually doing better than I thought. I had some serious fatigue issues; barely hitting my wattage targets each time and it was all I could do to drag myself out of bed in the morning. I finally did a battery of tests with my doctor and was able to get some help. The result: personal best on several timespans for my bike this past Monday. The workouts were working... I just needed a tune up ![]() It's good to see FTP finally going up. |
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Member ![]() ![]() ![]() ![]() ![]() | ![]() January Totals:
I would have liked to put in more hours on the bike, but I was sick the last three weeks of December and had a January marathon so my hours went to running and then recovery. I'm feeling like things are on track now. I'm tired and sore, but I know it will pass and it's just part of ramping up. I have no problem justifying naps ![]() |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() | ![]() January's totals: Bike: 18h 17m 37s - 370.94 Mi Run: 13h 48m 06s - 84.22 Mi Swim: 6h 57m 43s - 17050 M Strength: 1h 45m Another Ironfit follower on week 10 of 30, except substituting Jorge bike workouts for the two shorter bike rides each week, so my FTP has been climbing nicely. The big problem I need to solve is the swim, which somehow is getting a little slower each time I do the 1x2500 workout. Hopefully ramping up to 3x3000m each week will help, but I need to find some better drills. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here's my January -- my official CDA training program begins tomorrow!
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Veteran ![]() ![]() ![]() ![]() | ![]() TriRSquared - 2011-02-02 2:57 PM
Have you ever done the Gator Half in Sarasota? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() coxma22 - 2011-02-02 7:58 PM January's totals: Bike: 18h 17m 37s - 370.94 Mi Run: 13h 48m 06s - 84.22 Mi Swim: 6h 57m 43s - 17050 M Strength: 1h 45m Another Ironfit follower on week 10 of 30, except substituting Jorge bike workouts for the two shorter bike rides each week, so my FTP has been climbing nicely. The big problem I need to solve is the swim, which somehow is getting a little slower each time I do the 1x2500 workout. Hopefully ramping up to 3x3000m each week will help, but I need to find some better drills. Has your body composition been changing with your IM training? Losing weight from where it seemed to be deposited previously can screw up (or sometimes really help) with balance in the pool. As we need to constantly remind ourselves... speed in the pool is mostly about mechanical efficiency, not fitness. If you are getting slower it means something is dragging that wasn't before, or something isn't creating thrust that was before. While it makes sense to get some longer sets in as IM gets closer, I would not recommend trying to fix deteriorating swim times by longer sets. Rather, I'd recommend a quick eval from someone who can spot inefficiencies, and then shorter sets and drills where you really focus on correcting that. Caveat emptor - I suck at swimming, but I'm pretty sure I'm right here. Josh |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mdfahy - 2011-02-02 8:49 PM Have you ever done the Gator Half in Sarasota? No. And I never will. PM me and I'll give you details. |
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Veteran ![]() ![]() ![]() | ![]() January's totals: Bike: 15h 58m 40s - 271.86 Mi Run: 8h 31m 07s - 55 Mi Swim: 5h 45m 28s - 16725 Yd Edited by Galas2 2011-02-03 6:57 AM |
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I am actually relatively happy with this volume. Lets see how the increases go over the next few months. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here we go!!!!!!!!! Miles have ramped up this week to a eyebrow raising level this week. Work halted last weekend so well rested to start the week off. Ready, willing, and hopefully able. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Bike 18.34 hrs 278miles
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Master ![]() ![]() ![]() ![]() ![]() | ![]() One quick question for you vet's i 'custom made' a plan off of BT (using gold membership) - 3x a week, bike focus (4 times biking). What startles me the most is the swim volume. this week has been fine, but in a couple weeks, it has me doing 4000+ yard workouts, and it seems like every week after that has atleast one 4000-5000yd workout. I always had the idea that doing several (1-4 or so) 4000+ workouts was sufficient. I am not a fish (i think my best 1/2 iron swim was 33:xx, but that was many beers ago and training consistently ![]() thoughts? Edited by ultrahip_00 2011-02-03 10:22 AM |
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