Ironman Louisville : Official Thread (Page 55)

What are you all doing for training this weekend? 

My plan has a 2hour bike, 20 min run one day and a 1.5 hour swim the other day.

Seems a bit much for a week out, I might pare it down. 

I've got a 3:15 bike on Saturday and Sunday is a 1:40 run and 3000 meter swim.  I thought last weekend was a bit much but I'm feeling good this week, like the taper is really kicking in.  I may cut a bit off my plan but I'll try to get close.  I think the key for me is very low intensity during these weekend workouts.

Saturday I have a double brick

10 mile ride 2 mile run, 10 mile ride 2 mile run

Sunday 1 mile swim



Edited by rwsads 2010-08-18 8:19 AM

Saturday Brick: 2:00 ride, 0:30 run
Sunday: 1:00 ride, 1:00 run (not a brick)

I'll probably ride a little longer on Saturday but not much.  Depends on how I feel.

My training for the weekend:  Have fun!

I'm looking forward to a ~1.5-2 hour long ride where I get to look around at all the stuff that was whizzing past me a few weeks back.  That road that I pass that I"m not sure where it leads to?  I guess I'll find out on Saturday.

I'm getting a new saddle in today, so I will be meticulously matching the position from my old saddle for about an hour (changing saddles while maintaining the EXACT fit is pretty hard from my experience.

Also, a potential problem I just thought about.  I have had a lot of problems in the past with my rear bottle cages ejecting my precious water, until I picked up a pair of Bontrager tri cages.  However, I remembered that they hand out generic plastic over the counter bottles of water out on the course.  Will swing by walgreens today to get some water and gatorade (as I have yet to see an ironman perform twist bottle, I'll have to try to 'get close' somehow) and run over some train tracks or something.

I don't have a picture of my ride, but I will hopefully be using an SRAM 80/60 combo for raceday.  I see from the pictures already posted that there are some pretty deep combos being utilized.  What is every else doing on race day?  Disk?  Mix?  I'm 145 lbs, but if I could get my hands on a pair of 808's / S80's I'd rather that.

Hope taper is going well, sorry to hear about all the injuries.  If its any consolation last year this time I was downing Ibuprofen and Aleve like they were skittles. 

jeepguy- with those wheels liquid weight will not be an issue, at least I don't think so. Nice ride btw.

Like most of you  I am trying to get to the starting line healthy but things seem to creep up. I've been nursing what I think was a pull muscle a while back. The area affected is where the glute meets the hamstring. I feel it in the run more so than the bike. All I can do now is push forward and see what happens when the run comes around during the race. 

Is your anxiety level rising or is it just me? 11 days to go.....I like the IM tat but I don't see myself getting one. 

have a great day everyone. I am heading out for a three hr bike ride followed by a short run.

Thomas
 

My anxiety peaked last week, I really though that I was going to drive me and my wife nuts.  This week I've settled in and am really just enjoying myself and looking forward to getting to Louisville.  We'll see how next week goes, I'm hoping for that "calm before the storm" feeling.

Weekends plan: Doing a spint tri and plan on hammering the heck out of it! No really I'm racing a sprint and really plan to be top 5 overall. People have said its crazy but I go approval from a pro (heather gollnick)and I think hey why not? I could just as easily get hit by a car on my training ride.

I am a little confused with this whole bridge completion thing.  Are we going to be using Wolf Den Branch road at all now during the race? 

As to the taper and volume talk.  I have a 2:30 bike followed by a :40min run on Sat and Sunday a 1:00 run under 75% followed by a :45 min easy easy bike ride (I usually just hop on the trainer and do this....TV, drinks and am close to my kids in case they get out of line....!)

The only thing that I think is odd is that I have a 1hr track workout that consists of 6 x 800meters at 85%.  I guess I have to keep up my speed.  I just don't recover that well after track workouts... 

Thanks for sharing everything with me/us BT.  Although sometimes I would get overwhelmed about what every body else is doing and using.  The information we discussed was valuable.  Good Luck to all and if someone could tell me if we are using the Wolf Den branch road at all I would be thankful.  Good Luck!  #1462

Sat: 3 hr 15 min ride (am). 40 min EZ run (pm)
Sun: 1 hr 50 min run (am). 3k swim (pm or Mon am).

I think everyone is lost as far as the Wolf Den detour, the closest thing to an "official" word was someone at ST said they are friends with the RD (they did not post a copy of the email so I'm not positive).  I would just plan on doing the Wolf Den and if we don't its a bonus as it does save alot of traffic and a decent climb or two. 

As for the track workouts, unless your plan is custom to you and someone is changing it constantly don't do the track run.  Your plan is probably a cookie cutter plan so you have to adjust for your body.  Good Luck Be safe

Don't know who said it but someone had a great quote
Better to be 10% undercooked than 1% overcooked.

Ill be riding a 808/1080 for raceday, but I have the option of using a disc cover too. Should I run the disc cover on the rear? My concern is, in the event of a flat, difficulty of patching with pit stop, or just filling up with air at all. Am I worrying too much to begin with? >_<

Not sure why there is so much confusion about Wolf Pen Branch.  The athlete guide was updated a day or 2 after it came out to remove the 1 lingering reference to it on page 13.  No Wolf Pen Branch!

sat 3:15
Sun: 48 min run - 3000 swim

Thanks for clearing it up, once the guide came out I don't keep looking at it for updates.

hmmm, gotta be careful with this one... hey is that Heinz Field? don't tell me you are a Steelers' Fan?  

I saw an earlier post that said something about the myathletegps. Im trying to find a way to make sure my family knows where i am at on the course (mostly for the finish). Anyone ever tried one of these? It says $20 for 1 day or $50 for a week. Is this including the days of shipping? How can you rent one for only one day?

Anyone using anything else?

I just placed my order for one.  It is $20 for a 1 day event.  You get it on Thursday and they send you a prepaid envelope to send it back on Monday.  Total rental with shipping is $45.

I have tracked people using it before and it is pretty cool product.

Just finished my last "long" run in my training plan 1:40... 11.2 miles later I'm ready to get to louvlle...

YOINKS!  The new ride won't be ready until Friday afternoon, just in time for a 25 mile ride.  That still gives me a week to get the feel of her and fine tune things.  I LOOOOOVE cutting things close.

10 days... 8 hrs....

Just sayin.......

I am using one, having it shipped to the hotel.  One-day rental.  It looks pretty cool from the website.  I'm using it for my family that can't make the roadie, and some FB friends that want to watch remotely. 

I took from what many of you contributed to as a checklist and compiled this one.  I added TABS you can print out for each bag and lay it on the bag as you pack for the swim, T1, Run, Bike, SN,...yes Im that anal.   Thanks again for your original ideas.





Attachments
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IM Louisville Checklist 2010.xls (81KB - 45 downloads)

I am racing IMWI this year no IMLOU however I saw your post and wanted to let you know I use this at all of my races and it has worked out GREAT.  After my first time using it my wife demanded I use it for all my longer races.  The tracking screen is a little rudimentary but effective.  You won't regret it and your support crew will be forever greatful.  If you have any questions feel free to message me.