Ironman Lake Placid : Official Thread (Page 48)

Dale--dtoce

Dave--03djmorris

Jay--Sluggo312

Matthew--mdfahy

Mike--TheCuse

Jim--MajorBC

Monty--Monty (of course!)

Stacie--marathongirl11

Joe--BooTri

Douglas--dxc0612

Mike--mikfinne

Dave--davetri1 (just met him at Master's Swim recently and he is fluid in the water!)

Kristin--kristinc0916

Marcin--marcinny

Brian--Calvinball96

Annie--asock325

George--gatjr33

SEAdOCHA-?

Tdotnew2tri-?

Team4Cooper--? (where's that bike pic!)

cornick-?

Hope I got the names right??

+2 For all the comments.  What I did last year was both BIKE VOLUME & Ride Harder Hiller Courses than Lake Placid.  I live on Long Island so I can only find so many hilly routes and sustained climb.  So I made sure to get in the volume.  And then when the opportunity presented we went up to Harriman State Park a couple of times and I did Rev3 Quassy.  So basically I did a lot of Time in the Saddle Volume and punctuated that with some Quality Killer Climb Rides. 

Basically, if you gear your bike properly (and a 12-27 cassette worked well for me) when you put your bike in the granny gear, your 'spinning' not mashing and your HR only elevates slightly.  So in some sense, cycling-is-cycling whether it's on flats or mountainous terrain; regardless, you need Time in the Saddle (4 & 5 hour+ rides in late May/June/ early July)  but their are certain sections of the course (especially on the second loop) when having done sustained climbs in training will allow for a more even bike split at Lake Placid. 

We are TOTALLY Testosterone heavy!! 

Follow Your Plan and I promise the miles will rack up!!  trust the plan  

Having said that, make sure you get in a 100-miler.  A 112-miler is not neccesarry, but it's a nice confidence booster.  A 120-miler is even better

JUST REMEMBER LP PEEPS, THE LAST 5 MILES OF YOUR FIRST 100-MILER IS NOT A TIME TO REJOICE.  IT'S A TIME TO FOCUS ON THE ROAD!!!  Rejoice once you are OFF your bike.  Two of my best buddies crashed hard at the end of long bike roads.  Most stories I hear of people crashing during Ironman bike training; it's not at mile 10 when the incident happens - but mile 75, 80 or 90.  Sitting on a bike for 4 and 5 hours is a LONG TIME.  You will be fatigued, your judgement will be off. 

This is why it's good to ride with a friend.  I'll never forget at the end of a Long Ride, less than a mile from the parking lot finish, my friend Rick yells "Bobby look out!"  I narrowly missed a four foot by three foot hole in the road.  The town had done some roadwork and never put up a cone or sign!!  We had a tailwind and were cruising around 22 mph.  I would've been hurt - badly! 

PAY CAREFUL ATTENTION DURING THE LATTER PARTS OF YOUR RIDES!!!  

I will, somewhat unexpectedly, be in the Lake George area the week before Easter.  Does anyone want to meet up for a weekday ride on the Lake Placid bike course?  I can do any day from Tuesday 4/3 through Friday 4/6 but my preference would be Tuesday or Wednesday.  

Yea around where I live I can ride for 100 miles easy, and gain only 1k feet.  15 miles from my house (riding distance) there is a hill with 1k gain in either 5 miles or 6 depending on the way you go up it.  I'll probably do what DC did and spend some long rides there, massive climb fests.  Trying to keep Z2 efforts going up and just recovery / light spin coming down.

I don't know the % grade for the three bears, but the grade for a section of the hill near me is easily 10% so hopefully it'll do me good.

Hello   I just signed up for the HarryMan Olympic (which is the same day as the half) ; it's on May 19th, a Saturday.  I'm doing Rev3 Quassy on June June 3rd. 

Where are you on Long Island?  If you're in Nassau, the only places are on the North Shore by Oyster Bay and Glen Cove; although I personally would not ride over there due to the high volume of traffic. 

I'm in Wading River and we ride up down the North Shore from Port Jefferson, through Miller Place, Mt Sinai, Rocky Point, Shoreham to Wading River on North Country Rd.  It's a pretty hilly route and we ride it front & back.  There are also some good climbs around Cedar Beach in the town of Mount Sinai. 

cornick = Jeff

I don't get to post that often, sorry.  Have two small boys takes up a lot of my time so I tend to lurk a little more than post.

I did a loop of the bike today and zipped up my garmin data and added my information to my training log.  So check that, then for those with garmin, grab this file.  I've exported my TC info so you can look at elevation changes.

http://www.cornick.us/tri/3_20_2012%2011_16_22%20AM_history.zip

Seadocha - Chantell

Today it was 75 out. I went for a run outside then I came home and set up my trainer on my back deck and did intervals. Must be crazy to choose a trainer ride over the road ride, but I feel the intervals are done easier on the trainer...and safer! One thing I learned from riding outside on the trainer....No breeze, Need FAN!

78 degrees today and 82 degrees tomorrow in Lake Placid!! This weather is INSANE! Another year of a non-wetsuit legal swim perhaps?

At least I am beginning my heat acclimation training early Here in the good ol' midwest it's been the upper 70's-80's for over a week!

UPDATED LIST of IMLP peeps

Bobby - Dream Chaser

Jeremy - Triguy1043

 Kent -- klassman

Rusty - TankBoy

Jason -- JMoney

Dale--dtoce

Dave--03djmorris

Jay--Sluggo312

Matthew--mdfahy

Mike--TheCuse

Jim--MajorBC

Monty--Monty (of course!)

Stacie--marathongirl11

Joe--BooTri

Douglas--dxc0612

Mike--mikfinne

Dave--davetri1

Kristin--kristinc0916

Marcin--marcinny

Brian--Calvinball96

Annie--asock325

George--gatjr33

Chantell--SEADOCHA

Jayson - Tdotnew2tri

Team4Cooper--? (and where's that bike pic!)

Jenn--goopennstate

Jeff--cornick

Erin--elrasc06

Jen--keepitup

Alex--playmobil

Greg--gerg205

TJ--tjfry

Deborah--cheekymonkeys1

 John--drdking

Rob--doctorbob18

(sorry about any typos)

Harriman State Park is an EXCELLENT place to train for Lake Placid.  This 14-mile loop is 1500 feet +/- elevation - http://genesisadventures.com/v4/2012HarryManBikeMap.pdf

Directions to get there is easy.  Take the Palisades norths to Exit 16.  It's weird, but exit 16 is a LEFT off the Palisades.  Once you get off the exit keep going straight and the road will shortly fork.  To your left is Lake Welch Parkway - you want to drive left.   Lake Welch is the first parking lot on your left.  If you were to go right, that is Tiorati Brook Rd or the 'Tiorati Descent'.  This fork is the part of the bike course.  If you do the loop clockwise you'll end up going down Tiorati and then you have to make a hard turn and climb up Lake Welch Parkway.  This is a brutal, brutal 1.5 mile climb.  Be careful when making the turn at the end of Tiorati as most people drop their chain as you go from 35+ mph to almost stopping entirely.  If you do the loop counter-clockwise, then you'll be going down a quick screaming descent (Lake Welch Parkway) and making a hard left and then climbing up Tiorait for 3-miles of unrelenting climbing.  Again show caution and brake cautiously gioing down the descent. 

Every year, pretty much, the race director changes the direction of the Harriman Race Course.  For many years it was clockwise -- you came out of Lake Welch parking lot made a left, then made two rights, and ended up going down Tiorati.  Then they closed Tiorati for bridge repair and the course became an out & back and you had to go down the screaming Lake Welch Parkway descent and then immediately climb back up it (that sucked!).  And this year they are doing the full loop - but in reverse from prior years. 

Harriman State Park is very picturesque and the one road is called Seven Lakes Drive for a reason!! Their are seven beautiful lakes along it.    But it is closed for the winter, not sure when it opens.  Some sections have frost heaves, so prepare for some bumpy roads.  There are lots of chipmunks crossing the roads at any given time.  Lots in the early morning!  If one darts in front of you, just close your eyes and pray.  There are also a fair amount of deer!!  Back in 2008 BT Member Courage (Eric) was showing me the course and in the middle of the Tiorati descent a deer jumped out in front of him and he t-boned the deer dead on!! I shiit you not.  It was surreal.  Thank God he was fine - but his helmet cracked in half.  And he was layed up for a month with a bum hip.  And, yes, the deer got up and ran off and was fine. 

When we ride Harriman early in the season the Lake Welch Parking lot doesn't open till around 9 AM, so we take Lake Welch Parkway to the end (just a few miles), make a left on Seven Lakes Drive and their are small dirt parking lots for canoe launches. 

An awesome ride is to take Seven Lakes Drive NORTH to Bear Mountain and to climb Bear Mountain. http://www.mapmyride.com/routes/view/10729270 

Seven Lakes Drive North is completely repaved, baby butt smooth, and it's a roughly a six-mile straight shot to and from Bear Mountain.  Here is a map of the Harriman course loop with a an extra out & back up North to Bear Mountain.  This will be my bread & butter training ride to prep for Quassy and Lake Placid.  After climbing up to the top of Bear Mountain, switchbacks galore, there is not a climb at Lake Placid that will seem difficult.  The climb up Bear Mountain on a beautiful day was one of my most rewarding experiences on a bike.  My climbing has been improved ever since the experience.  Here are some pics -

1. I just moved to Sloatsburg, which my house is on the boarder of Harriman (7 Lakes Drive).  You are more than welcome to come join me and others for a ride through Harriman.  Absolutely, that race course in Harriman is great prep for LP. 

I also live in a neighborhood that has a lake, which is great for OWS! 

2. If I ever figure out how to post a pic, I'll post up "The Shiv"!

3. Scott -

Dale,

I went back and looked at my 2010 race file, and I actually had no HR drift over the course of the ride. My power:HR over the course of the entire ride was -0.3% according to WKO+. Everything that I've read suggests if you keep drift under 5%, that's a good sign.

Thanks!