Ironman Coeur d'Alene : Official Thread (Page 6)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() PrivateIdaho - 2012-10-23 9:49 PM cnsegura - 2012-10-23 8:39 PM PrivateIdaho - 2012-10-23 3:47 PM cnsegura - 2012-10-23 2:41 PM does anyone know of a bike course video for CDA? The rain and dark have returned to the PNW, time to get real cozy with the trainer. Trainerroad just announced they will release the ability to create a workout and drop a video of your choice into it. Would be kind of fun to spend hrs on the trainer this winter riding a virtual CDA bike course.
Here's a video of one loop on the bike course that someone took last spring, but they did it in a car so it is only about an hour long.
Cool. I downloaded it and am thinking of re-mastering it at 1/2 or even 1/3 speed. I might then try to create a custom workout on Trainerroad to match the video. Perhaps something with hill simulations at the right spots etc. I just need to think through what sort of workout parameters make sense. Perhaps just simple cadence work at a constant power level. Anyone have suggestions? I looked at the computrainer site too.... wow, they are awfully proud of their videos. $99.00 for a dvd. That would be really cool - I do TrainerRoad too. Let me know if I can help, I've driven that road dozens and dozens of times over the years - it's on the way to my parent's house. Maybe a MapMyRide route with the elevations would help to figure out a way to replicate it with a TrainerRoad workout? Haven't tried the new tool for creating custom workouts yet, so not sure how that would work. Help would be appreciated. I think it would be easy to give an approximation of terrain with some cadence work (big gear/low cadence, and high gear, high cadence) at the same, or slightly elevated endurance work (say for example we slow this down to 1/3 and make it a 3hr video). If your goal power is ~70% for the race, when the video corresponds to a hill you could then put instructions via TR to change gear/cadence and increase power 5%, or just try to get back to your goal power if you went to an easier gear and have to raise cadence to match. I don't think it would be easy though to do more than that (e.g., simulate grade etc) and I think that's less useful. I trained for RAMROD (150mi, 10k ft climbing) 99% on the trainer last year. I don't think you really need hills to do "hill" training. Just ride hard In any case would love to hear more feedback or ideas on this. For me having a video to give me familiarity with the course, and something else to watch as I'm all caught up on the Netflix series I watch) is the main benefit. |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Cnsegura, if you ride those hills over on the west side I think you will be fine. Did you do Lake Stevens? If so you should be fine if you trained for those hills as well. I did Lake Stevens this year and trained on less of hills than what you have over there. |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() smithe68 - 2012-10-24 7:51 AM spie34 - 2012-10-23 8:59 PM I road the course a number of times this year, I never felt unsafe. When the weather recovers, I would love to set up some training rides on the course for anyone interested. Also, I should have the route profile from my Timex GPS if anyone is interested in seeing that.I heard that there was to be something released by someone but not sure who it is exactly going to produce it although I could be completely wrong about it all. I am fortunate enough to live in Spokane so I will be able to ride the course before hand if I brave that road with all the traffic on it. But if not I do have plenty of hills around where I live that I can do repeats on. I also don't have a power meter so I go by heart rate and cadence always keeping my cadence between 95-100 if at all possible which I think with a compact and 12-25 I will be able to do. I guess people that don't live around here, try to find a hill that is at least a mile long with about 4-6% incline to it and practice that.
I guess I get a little scared out there since I have had some close calls just riding in town so being out on the road like that makes me leery. But I would definitely be up for getting together this next spring for rides on the course. |
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Expert ![]() ![]() ![]() ![]() | ![]() Don't know if this helps at all but, here is one loop of the bike course I did earlier this year, as my Timex saw it.
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() spie34 - 2012-10-24 2:32 PM Cnsegura, if you ride those hills over on the west side I think you will be fine. Did you do Lake Stevens? If so you should be fine if you trained for those hills as well. I did Lake Stevens this year and trained on less of hills than what you have over there. Oh yeah, agree. I'm mostly doing this to keep myself entertained rather than any concern with hills. I'll post my progress, and files as appropriate, if people are interested.
ETA: Thanks Smithe68 for the GPS/elevation trace. Should come in handy. Edited by cnsegura 2012-10-24 6:04 PM |
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Expert ![]() ![]() ![]() ![]() | ![]() spie34 - 2012-10-24 2:33 PM smithe68 - 2012-10-24 7:51 AM spie34 - 2012-10-23 8:59 PM I guess I get a little scared out there since I have had some close calls just riding in town so being out on the road like that makes me leery. But I would definitely be up for getting together this next spring for rides on the course. I don't think I would be comfortable out there alone, although I saw plenty of solo riders. The shoulders are pretty good for most of it and I think you might actually be more visible out there then you are in town with all the extra distractions. |
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Veteran ![]() ![]() ![]() | ![]() Ok, so I am sitting here watching the live feed of Ironman Florida and I'm confused about the clock time that displays at the finish. The clock must start when the pro's start... right? They said the winner's time was 8:51, and in the photo, the finish line clocks shows that exact time as he crossed beneath it - so that would mean it started when the pro's started at 6:50. Since the age groupers started at 7:00, isn't their actual race time 10 minutes less than the clock? Every hour the announcer points out that you need to hurry down the shoot to beat the 12/13/14 hour mark, but don't they actually have 10 minutes to spare? |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() PrivateIdaho - 2012-11-03 10:59 PM Ok, so I am sitting here watching the live feed of Ironman Florida and I'm confused about the clock time that displays at the finish. The clock must start when the pro's start... right? They said the winner's time was 8:51, and in the photo, the finish line clocks shows that exact time as he crossed beneath it - so that would mean it started when the pro's started at 6:50. Since the age groupers started at 7:00, isn't their actual race time 10 minutes less than the clock? Every hour the announcer points out that you need to hurry down the shoot to beat the 12/13/14 hour mark, but don't they actually have 10 minutes to spare? They will change the clock once the pro's are finished to reflect the proper time for the age groupers. Looking at my calendar we have 30 weekends left for training before a 3 week taper. My coach isn't wasting any time and the fun has started. The paces he wants me to hit scare the crap out of me but we have some lofty goals. I guess it's time to buckle down! |
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Veteran ![]() ![]() ![]() | ![]() rbalazs - 2012-11-05 7:20 AM PrivateIdaho - 2012-11-03 10:59 PM They will change the clock once the pro's are finished to reflect the proper time for the age groupers. Looking at my calendar we have 30 weekends left for training before a 3 week taper. My coach isn't wasting any time and the fun has started. The paces he wants me to hit scare the crap out of me but we have some lofty goals. I guess it's time to buckle down!Ok, so I am sitting here watching the live feed of Ironman Florida and I'm confused about the clock time that displays at the finish. The clock must start when the pro's start... right? They said the winner's time was 8:51, and in the photo, the finish line clocks shows that exact time as he crossed beneath it - so that would mean it started when the pro's started at 6:50. Since the age groupers started at 7:00, isn't their actual race time 10 minutes less than the clock? Every hour the announcer points out that you need to hurry down the shoot to beat the 12/13/14 hour mark, but don't they actually have 10 minutes to spare? Thanks, that makes sense. My goals aren't so lofty, but I'd like to do more than just finish. I'm spending the next three weeks prepping to start Fink's 30-week plan on Nov. 26. Tonight is my first Master's class, I'm thinking I'll be a tired puppy tonight. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I've started base building. My broken heel is all better, so its game on time. ![]() |
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Veteran ![]() ![]() ![]() ![]() | ![]() Myself and three other fellow triathletes are all headed out to CDA! It will be my first Ironman distance. Really excited. Wish the drive wasn't 33 hours from Northeast Ohio, but with four of us we will make it an epic road trip. Watched the bike course video today and the swim start yesterday. Can't wait! |
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Veteran ![]() ![]() ![]() | ![]() roywidget - 2012-11-05 12:45 PM Myself and three other fellow triathletes are all headed out to CDA! It will be my first Ironman distance. Really excited. Wish the drive wasn't 33 hours from Northeast Ohio, but with four of us we will make it an epic road trip. Watched the bike course video today and the swim start yesterday. Can't wait! Welcome aboard! Also check out this 2012 finish line video taken just before midnight: http://www.youtube.com/watch?v=ndY9xptZI9w That crowd lines the street for the last seven blocks down Sherman Ave. You can't see it real well in this video, but the last lady to cross the finish did it at 17:00:23 - missed it by 23 seconds. One of the earlier finishers gave her his medal - there are other videos of it out there... a real tear-jerker. |
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Regular ![]() ![]() ![]() | ![]() Prepping for the return in 2013. Completed the Des Moines Marathon three weeks ago (hit that goal - BQ!) - short recovery period - and now two weeks in Europe for work. No bike - no swimming - but did bring my running shoes. And there is not a single flat space anywhere around Stockholm! My hill running should be strong! |
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Expert ![]() ![]() ![]() ![]() | ![]() Did my first swim since July 29th, which was the swim portion of an oly, it was not pretty. I have a lot of work ahead of me! |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I hear you on the swim not being pretty right now. I've been going at it for about 4 weeks and I am starting to see improvements but mainly just being able to get through the swim workouts. Had a 1:45 bike this morning and 45 min at lunch today that I am going to do. I won't get much workouts in this weekend as I am out of town and busy but hopefully I'll be able to squeeze in a run or two somewhere. |
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Veteran ![]() ![]() ![]() | ![]() We got our first snowfall in the Coeur d'Alene area today - a couple of inches, and the low tonight will be in the teens at my house. My swimming is okay, did my first two Masters classes this week and it went pretty well, learned a couple of things I've been doing wrong for a long time - still have a long way to go and probably should have started Masters much sooner. But, I haven't been on the bike for six weeks,so I finally put in a half hour on the trainer tonight - time to spend some time in the pain cave. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Getting cold here in Seattle too. Was low 30s for my long run on Friday. I'm making slow progress on the video experiment. Slowed the video to 1/2, 1/3 and 1/4 speed. Watching paint dry is more interesting than the 1/4 or even 1/3 videos. I will likely just use the 1/2 speed version as a way to get familiar with the course.
Official plan doesn't start until 20 weeks out, but I'm keeping a pretty solid load through the winter so I think I'll be in good shape. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Swim? What is swimming? The one event I don't like is the swim so I'm slow to get in the pool like many others. I realize the difference between 30 weeks of swim training and 20 weeks of swim training won't be much for my slow swimming self so no rush to get in the pool yet. I realized this weekend that I'm really lazy about getting my bike off the trainer. I rode 1 and 1/2 hours in the basement on a rare 70 degree november day in michigan. Maybe I'm just preping for the insanity to come this winter with long trainer rides. I'm starting to get slightly excited since official training starts in December. |
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Expert ![]() ![]() ![]() ![]() | ![]() A week later and another swim, going to have to get to the pool more than once a week now. Managed a rather weak 1000 yds before I ran out of gas. Why oh why can't run fitness translate right over? Bike is setup in the office with a new 32" tv ready to go for my first ride Saturday morning, 25 miles. I think it's going to hurt a little. |
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New user![]() ![]() ![]() ![]() | ![]() Its ok man. Welcome the pain cave. Go to it don't be scared. I have to stop hiding from it as well and begin my walk into the cave. I have my yearly 5k Turkey day kick of of training next week so time to kick it into gear. I am with you on the pool thing though. I went last week once then this week once but need more than that for sure. Better get to it before the Honey badger comes out and bites me. |
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![]() | ![]() Im in for CDA 2013...it will be my second IM although I have not completed my first yet...my first will be in 8 days at IM Cozumel...can't get 2 more different venues I am thinking...looking forward to seeing everyone out there. BTW...I will be turning 36 on race day...what a way to celebrate ones birthday. It will be memorable for sure. |
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Veteran ![]() ![]() ![]() ![]() | ![]() jennifersmith23 - 2012-11-16 3:34 PM Im in for CDA 2013...it will be my second IM although I have not completed my first yet...my first will be in 8 days at IM Cozumel...can't get 2 more different venues I am thinking...looking forward to seeing everyone out there. BTW...I will be turning 36 on race day...what a way to celebrate ones birthday. It will be memorable for sure. I did Cozumel last year on my 53rd Birthday - going to hit it again this year as well - - this will put me at 12 and qualified to enter the legacy lottery. CDA is scaring me with the swim.
happy birthday and good luck |
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Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The pool has been a rough one. Did 3000 yards with maybe 2 minutes of rest in between sets today at lunch at about the pace I want to be at for CDA. So I guess that isn't too bad considering we have many weeks left to get ready. 2:15 bike tomorrow morning followed by a 30 minute run. Sunday will be interesting considering I am supposed to do a 5k benefit run of some sort and I am scheduled to run 1:10 and bike 50. Not sure how I am going to do that. The swim at CDA does scare me as well. I swam out there this year before race day and it was cold. The week after the race the water temps were actually quite nice although not nearly as nice as Lake Stevens at 74 degrees in July. For race day I just want a day without wind. Heck it can be overcast as heck and 60 degrees and I would be happy as can be. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Base is coming along nicely. Coach bumped me up to 16 1/2 hours of training 2 weeks ago to see how my body would react and it has responded well. After an easier recovery week last week I'll bump it back up again for the next few weeks. Only 28 weekends left until taper. That's literally how I look at my training because I know the weekends will be filled with long training days. That's really not a lot of time when you think about it. ![]() |
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