Ironman Lake Placid : Official Thread (Page 52)

Ah! when I tell my friends that I am doing ironman and have been training since october, they always ask me this question!

My answer is last year january when I was injured from running I spent a lot of time in the computer specifically in youtube, to motivate myself to do something.  whether push up or pull up, etc etc.  I came across this youtube video(cant copy and paste now im at work) of 2004 Ironman, when the guy was carrying(chris sadowskid) his bike for 10miles? and ran the marathon after.  I was in tears.  I mean thats a lot of heart!  He didnt want to waste anything, from time training and money spent, and he showed that he really wanted it!Also this lady(tracey richardson) with two kids with cystic fibrosis and she did the ironman to prove to her kids that she loves them and raised money for them!  She also showed me that ordinary people can do IRONMAN!  Again I was in tears....Up to this day when I dont feel motivated.  I just watch the video and Im ready to tackle the days work out!

WOW that is a great time!!!!
I know a few friends who did it and they had great results as well!

Wasnt it a perfect day for that run?!

I too, will be doing a re-test on the bike on Wednesday.  I hope the weather coorperates.

It looks like:

20min WU @ 65% MHR

5min ALL OUT in the BR.

10min easy spin.

20min TT on a flat road.

10min mix gearing

10min CD

OUCH.  I can feel the pain already!

Does anyone remember how many podium spots there were for Lake Placid last year for each age group?

that's what I did this AM... but on the trainer

While juggling my schedule and thunderstorm in the forecast, it seems like I'll be doing my test on the training also.  This set up might be even more controlled and provide a better snap shot of fitness.  I don't really have any "flat" sections of road here.

How did your test go? 

my test went well but I should have went harder on the 5 min set. but increasing from 227 to 246 for my 20 min set in 2 months, I am happy. Getting to 260 by Placid was a goal which will, or should, allow me to hit 170-180 for Placid.

I think this test is best done indoors anyway. We were just having this discussion at a team dinner Saturday night. We have a nice route that is flat for tempo and threshold rides but there is still the safety element. I find myself watching the power meter often during the threshold rides for time and power since these sets are short in nature.

speaking of power numbers to hit during Lake Placid, I was wandering what zone you are suppose to ride in during the Ironman. I thought it was zone 2, however I read something today that said zone 3. Such a rookie , I am!

Two years ago awards went to the top 5 places in each AG, and I don't think that's changed since then.

You should use a mix of zones 2 and 3 with a little zone 4 if you're using a power meter. Most people typically target an intensity factor of .68-.75 for the entire ride. I like to think about having different gears and then just dial those gears in for whatever I happen to be doing. My gears are Flats - 70-75% of FTP, Long Climbs 80-85% of FTP, Short Climbs 88-92% of FTP.  Going over FTP for any significant amount of time or any significant frequency is not something that will set you up to do your best in the marathon. I'd experiment in your long rides with different gears and different overall intensity factors to see what works best for you.

Not a rookie at all.. I bet most wouldn't even ask that question... but like our cohort said, zone 2 is where I will be most of the ride. 70-75% of my FTP. I think the most challenging thing for me will be to keep it steady when I am passed... and I am assured by many that if I keep in my zone I will do the passing in the 2nd loop and on the run and if not then those people are simply faster than me.

If you don't have power then find your HR zones and stick to them

This race is going to be humbling for sure. I respect the distance and a few months ago I didn't.

X2.  Good stuff.  

I would just like to elaborate on going over FTP or going into the red zone.  It will happen, but hopefully it won't happen often.  I've heard and like the analogy of 'burning matches'.  Everytime you push outside yourself and go Zone 4 on the Bike, on Race Day, you are burning a match.  Just like a pack of matches, you only have so many you can burn before you burn out. 

If this is your first 140.6 Ironman, STAY WITHIN YOURSELF ON LAP 1.  You'd rather go to easy on the Bike and get off feeling good for your Run; then Bike outside yourself and blow-up soft-pedalling the last 11-mile climb and start the Marathon with a limping shuffle.  My philosophy/strategy last year was to try and save all my effort for the last long climb that starts at mile 101.  No matter what, you're going to have to 'work' on some of the climbs throughout the course,  but make sure you're NOT working on the flat sections.  On the flats you should be comfortably in Zone 2. 

The sad thing is many of us have will to learn the hard way and I know some of you have overly-aggressive bike splits for your first time out.   

I would just like to elaborate on going over FTP or going into the red zone.  It will happen, but hopefully it won't happen often.  I've heard and like the analogy of 'burning matches'.  Everytime you push outside yourself and go Zone 4 on the Bike, on Race Day, you are burning a match.  Just like a pack of matches, you only have so many you can burn before you burn out. 

If this is your first 140.6 Ironman, STAY WITHIN YOURSELF ON LAP 1.  You'd rather go to easy on the Bike and get off feeling good for your Run; then Bike outside yourself and blow-up soft-pedalling the last 11-mile climb and start the Marathon with a limping shuffle.  My philosophy/strategy last year was to try and save all my effort for the last long climb that starts at mile 101.  No matter what, you're going to have to 'work' on some of the climbs throughout the course,  but make sure you're NOT working on the flat sections.  On the flats you should be comfortably in Zone 2. 

The sad thing is many of us have will to learn the hard way and I know some of you have overly-aggressive bike splits for your first time out.   

it is very hard to check that ego but I will be doing it as well. I know I need to run my own race and not worry about others on the course... just like golf...you play against the course..,, once you start looking at the leader board and try and play catch up you are toast, play within yourself and you will play your best.

If you break down the numbers it is easy to blow up and add 2 hours to your time than it is beating a time by 10-20 minutes. Picking up a run pace by 10-20 seconds per mile will only benefit you a max of about 5-10 minutes over the marathon but you could easily bonk causing you to walk for 5-10 miles ...easily adding 1-2 hours to your time.

Same for the bike.... you burn those matches (I like that analogy) and although you won't feel it on the bike you will on the run but not for some time. You ride too long above your zone burning those matches and it is only a matter of time before your body responds negatively on the run. Your zone is your zone. You trained for it, it is yours and it is what it is.

Our enemy is the clock. While the crowd will cheer loudest for the first and last finishers I know I won't be first and I know i don't want to be last... that's a long day.

Remember, no one will care if you don't finish... except you.

Just as a clarification, a match is not burned staying under FTP which is why it's important to try to climb under FTP. A pretty commonly accepted definition of what is a match is here: http://home.trainingpeaks.com/articles/cycling/what-is-a-match,-by-hunter-allen.aspx. Power level (zone) 4 is defined as 91%-105% of FTP and spending small amounts of time there going up short climbs where that gets you 6-10 mph is basically a necessary evil to keep the bike moving forward.

X a million, even for people who have done an IM before. It's really hard to bike too easily, and if by some chance you go way too easy on the bike, you have a marathon to use up all that extra energy. When I'm on the bike, I'm constantly saying to myself "You have to run a marathon. You have to run a MARATHON. You have to run a MARATHON!!" 

How'd your test go??

Since there seems to be some chatter @ bike splits and handling the hills, I thought anyone local-ish may be interested in a  50mile  Hills of Attrition ride in NJ on 4/22.  It's got 6600' elevation gain and is on beautiful, scenic roads in Peapack/Gladstone,  NJ.  It is a fundraiser for the Matheny School, home to many disabled children and young adults.  I have zero affiliation with the school, Im just doing the ride.   I've never done this specific route before but they've got other, shorter, flatter routes that I've done.  Pit stops every 15- 20 miles or so and roads are marked with arrows and you also get a cue card.   Should be a good quad burner

www.milesformatheny.org

For finkster people, im just curious what your zone 2 HR zones are for bike and run.

Mine:
Run: 142-156bpm
Bike: 131-148bpm

I hate to admit it but I really haven't tested...im basing it more on rpe. Im trying to keep my hr between 130-140 on the run and in the low-mid 120's on the bike. I feel good in those ranges, I feel like I can go forever (...but "forever" has never been over 6-7hrs before lol).

Mine fall right into that range and I am 36 years old Mine were done by resting

Mine were:

Run:  146-165

Bike:  138-157

I am a 36 year old male who's data came from max heart rate during past training/training.  I say "were" because I am getting them "officially" tested today.  Got a 1:00 appointment at the local tri shop who is offering VO2max & lactate threshold testing. 

Race Day Wheels is excellent.  Used them twice before for Zipp wheels and disc.  They are affiliated with Ironman so you shouldn't have any worries.  They also use current stock so the wheels will be only slightly-used. 

If I win the mega-millions, I'm going to buy a Cervelo P10 (a custom built-to-order bike created around me in a wind-tunnel based on my  aero position and body dimensions) and then I'm gonna buy WTC and put a full Ironman 140.6 om the east end of Long Island (Ironman Orient Point) and the first year of the race no one male 35-39 will be allowed to regsiter, except for me.  This way I am guaranteed a Kona Spot.  And then I'm going to buy a mansion in Hawaii so I can train every day and night with Lance on the Queen K.  And Lance will want to train with me after I donate a dozen mill to Livestrong. 

I posted this on the NY check in page but thought I would post here too.