Ironman USA Lake Placid : Official Thread (Page 56)

I've been riding with 500 calorie bottles made up of 4 scoops carbo pro/1 scoop EFS.

Good stuff.

2:24 for the whole thing???????

Heck no, I wish though.  My bike Sat. was 4:46 min and my Sunday run came out to 2:24.  It was suppose to be a 2:20 min. run but I was so close to 16 miles I made an executive decision to get the last little bit.

glazebal - 2011-05-09 3:51 PM Hey kids... don't be like me yesterday and go out on a run without sunscreen on. Just a friendly reminder now that it's actually getting nice out.

Oh yes... I have a nice "aero" burn on my forearms from my long ride yesterday.  Plus a burn only on one shoulder and a thin strip on my back where my tri top rode up... thank goodness it's not tank weather yet for "normal" clothes!  I guess I missed a few spots with my 70 spf - yes 70 spf!

So I'm trying to piece together some rough goals for IMLP today and wondering if anyone could help me out.  

This weekend I did a 2 hour run (10 min warmup, 75' zone, 25' zone 3, 10 min cooldown) and I ended up doing 16.91 miles which is 7:05 pace.  

Then yesterday I did my long bike which was 5 hours and that was a 95 mile ride, so that brings me to just over 19mph average for the ride.  Just for some reference I did a 20 min ftp a month ago and I tested at just under 240.  I'm a very light rider so my watts/kg is just over 4.2.

I know that there are a lot of factors that go into what my goals should be but I'm just trying to get a sense of where I'm at.  This is my first iron distance race and I'm 20 years old.  

Oh yeah..swimming.. haha the necessary evil.  My HIM splits give me just about a 1:35 pace 

If you really want some educated guesses at this we need a little more (at least I do to give a fair estimate).  The run and bike this past week, how much total climbing did they each include?  Any HIM you've completed what kind of times do you have and on what types of courses?  What's your strength (besides swimming )?

absolutely haha thanks for the follow up.

the run and the bike do not have a large climb at all.  I go to school out in Illinois so all there are on my ride are rolling hills in Wisconsin and no hills at all on the run.  My bike had a total elevation gain of just over 2,000.  My HIM was Racing for Recovery Half in Monroe Michigan and my time was right around 5:20 and that was a moderately hilly bike course and a flat run.  That time last year I could have come nowhere close to the distance or speed I'm putting up now.  My strength is my run for sure.  

Not that I am planning on this happening but I have a logistical question for you veterans - say someone doesn't finish a part of the race in the alloted time (ahem...swimming) I know this means that you are disqualified, but do you have to leave the course or can you keep racing?

Unfortunately you have to leave the course completely.  I went to watch a couple teammates at IMLP last year and one of them was very very close to the cut off on the swim so I saw people being stopped and taken aside who did not make the cut off.

Best of luck! Swim like a fish!

Working on the nutrition plan for my (first - yikes!) half IM this weekend. I'm planning on sticking to Powerbar endurance and gels/bars since that's what I've been trianing with so far and plan on using at Lake Placid... even though other things will be offered on the course.

Looks like it will be another rainy triathlon this weekend... so if the forecast holds out that will be 2/2 in rainy weather this year... Mother Nature must know something I don't and is getting me ready for a rainy day in Placid!

Dream Chaser - 2011-05-10 2:33 PM Check out my DW bough me

I saw those at Target I think??? They didn't have my size

I'm wondering the same thing! I hope it isn't too!

Dream Chaser - 2011-05-10 1:46 PM

RJohnson1979 - 2011-05-10 1:36 PM

Working on the nutrition plan for my (first - yikes!) half IM this weekend. I'm planning on sticking to Powerbar endurance and gels/bars since that's what I've been trianing with so far and plan on using at Lake Placid... even though other things will be offered on the course.

Looks like it will be another rainy triathlon this weekend... so if the forecast holds out that will be 2/2 in rainy weather this year... Mother Nature must know something I don't and is getting me ready for a rainy day in Placid!

It rains in Lake Placid?  

Dude, enjoy your first Half Ironman.  Make sure to take a moment during each leg and "just enjoy that moment" and soak it in.  When you're in the water about 1/4 to 1/2 mile in, and you've settled into you're rythym, on one of your breaths just look up at the sky and smile.  When you're on the bike, look around!!  Take in some of the scenery and smile .  And during the Run.... well do your best.  Chances are just 5-miles in your gonna be wanting 'the moment' and Run itself to just be over.  

Haha thanks DC! That's awesome! I am just hoping not to look up and around and think about having to do twice this distance in just over 2 months! Just kidding, I'm seriously looking forward to it!