Ironman Lake Placid : Official Thread (Page 6)

Hey TryGuy - only one IM under my belt, so take this for what is worth.
This is how I raced LP last year and was perfectly, pleasantly, and enjoyably comfortable until the final push on the run, and even then the discomfort was planned and manageable.

Swim
I don't use HR for race pacing, but was "easy-low" on the first loop (1-3 effort) and "low-moderate" (3-6) using the RPE scale on the second loop. Plan was to come out of the water nice and relaxed.

Bike
Zone 2 (on the 5-zone scale) the whole way. That equates to "Endurance pace," "Blue Zone" or "Moderate (4 - 6 effort)" depending on which HR protocol you adhere to.

Run
Mile 1-19, same as bike: "Zone 2 (on the 5-zone scale)" / Endurance Pace, / Blue Zone / Moderate (4 - 6 effort RPE)

Mile 19 - 22: built through Zone 3 / Steady State Pace / comfortable-hard (7 - 8.5 effort RPE)

Mile 22 - 26.2: wide open, build through Zone 4 to Zone 5b /Tempo-Fartlek Pace / HARD (9.5 - 10 effort RPE)

This was a pretty conservative plan for the run, based on my fitness at the time I most likely could have gone sooner to Zone 3 (mile 16, maybe?), but not Zone 4 - I still would have saved that for the last 3~4 miles.

Most likely will have the same strategy on the bike next year (why not - it seemed to work!), but hopefully enjoy a 10% gain in watts at that same effort if everything goes according to plan this fall/winter.

Depending on the status of my knee Sunday morning I may or may not make the 2 hour drive up to Lake Placid. I'd love to do the course one more time before winter.

Random question, but anyone know current water temps in Mirror lake? I wouldn't mind going for a swim as well.

same here,

big chances are I'm going there this week end.

I'll do the loop to check the conditions.

Cheers

Ugh! You New York / Canada folks are killing me!!! The next time I will get to ride the course will not be until July 22nd. Until then I will have to live vicariously through your reports - cannot wait - keep them coming.

Just promise me this - you won't get too PO'd at me when I am compelled to rub it a little during January and February and I am out on the road for long rides? 

Are there any organized training weekends for LP?  I thought I read somewhere that they had something like that in May.....anyone know for sure?

I attended a couple of organized training days for LOU this year and I was very glad I did come race day!  Of course, I am much closer to LOU than LP, but I am thinking about driving up for a weekend instead of doing a HIM this year and would love to do so when there are organized swims/rides and runs

There are LOTS of them in June and early July.  I've heard great things about the Fireman Training Camp.  It's cheap and no-frills - http://www.firemanironman.com/ 

There are tons more.  Just Google - "Ironman Lake Placid Training Camp"

Yep

except for the out and back after Jay, it doesn't seemed too damaged. You can spot some rough shoulder on the out and back but nothing critical.

Sounds good for riding it Too bad I hadn't the bike with me...

Great week end and very instructive for the bike course...

Thanks for the information guys! 

I am definately looking for the cheaper, no frills type thing. 

The firemanironman sounds like something that may work for me.  If anyone knows of anything else like that, please let me know! 

Thanks Again

Thanks for the reports. Sadly I wasn't able to make it up to Lake Placid on Sunday so didn't get to check it out.

In slightly unrelated news I just did a Sufferfest video for the first time(Local Hero). It completely kicked my (or maybe I kicked my own). One of the most entertaining workout videos I've seen. I think I've found a good way to keep me motivated on the trainer this winter.

I guess you just have to take a look at the 3rd and fifth message up yours

Roads are OKs. Just a couple of rough shoulders on the out and back after Jay but nothing critical.

Roads were way worse than that during Half Ironman Muskoka this year...

I rode the course today!! 

The roads were fine the only issues were some shoulders 

The Ausable Forks out and back portion was the worst hit but all roads are passable 

There is a ton of road work being done and there was a sign saying that 9 was going to be closed the week of 10/19/11 so you may want to check construction issues if you plan on taking a trip.

Great day, Beautiful Leaves and a cool breeze what else could you ask for

Does anyone know when they open registration for the firemanironman training camp?  The website still has this years information on it.  It sounds like a perfect opportunity for me, so I don't want to miss getting a spot!

Also, I am following Don Fink's training plan this year (first time for this plan) and just realized that the 30 week training program starts on December 27th!  Wow, that is closer than I thought....LOL!  Exciting

IMLP 2012 was 12 weeks ago (nearly).  Has anyone else sat on their for the past 12 weeks?

Running miles 10.  Cycling 0  Swimming 0

Weight gain - lots.  Frustratingly due to injury but really I have enjoyed chilling out and catching up on life.

Check the site around December/January.

I followed the Fink Be Ironfit Intermediate Plan last year, and it worked out very well for me.  Some people knock his swim plan and say the swim sets are boring; but I enjoyed them very much.   

Due to my surgery I've been less active than I want, and I have also gained a few extra pounds. However they are now on their way off. I'm back up to over 10k yards/week swimming and 100 miles/week biking.

I want to be up to at least 15kyards and 200 miles/week by November. I'm still optimistic that I'll be running by Thanksgiving. 

My main issue right now is how good of a match pizza+beer is to football. 

Okay, who can help out an IM rookie?

If I go the route of self-coach/build my own plan, do you recommend Don Fink or Joel Friel?  Fink has "Be Iron Fit" that comes with three training plans (30 weeks each I think) and Friel has "Going Long" and "The Triathlete's Training Bible." 

Obviously, they must all have great insights and tips.  But which one is the best for putting together a plan that will work "off the shelf?"

Background: I come to triathlon from swimming, I've done about 15 races including half a dozen HIM, the biggest training commitment I've ever made was earlier this year -- at about 5-7 hours a week, and I'm going to IMLP in '12 with the idea that I won't be anywhere near a podium but my goals are a little more ambitious than "just make it to the finish line."  It is not that I think finishing is a given, or easy, only I'd like to do that and more.

Fink or Friel?  Friel or Fink?  Another option?

Many thanks,

http://radicalimmersion.wordpress.com/