Ironman USA Lake Placid : Official Thread (Page 64)

Knowing the 2005 LP winner – 4:43 bike split, 2007 LP winner - 5:17 bike split and 2009 4th place – 5:03 bike split, I know for a fact these guys raced with at least a 11-25, 12-25 or even short cranks 165.5 mm with 12-25 even though when they train they will usually use a 11-23. It is not a matter of how strong or not they are (all are 4.7 plus w/kg) but about having the adequate gearing to maintain sustainable power over the race to go as fast as they can while saving enough for great runs.

It is not like the LP course has fierce steep climbs but it just has steady climbing with a few bites that can wear out the legs. If the optimal cadence/torque for them is 'x' and having an extra gears allows them to achieve that while riding comfortable then is not a big deal having an extra gear; it is more like an “insurance”. Beyond the descend to Keane, I doubt even strong riders will gear out anywhere on the course with a 12-25 and on the descend you pretty much can just tuck in and enjoy the free ride for 10 miles which will allow you to go faster anyway than having  and 11. Based on those 3 guys I was planning to ride 165.5 cranks with a 11-25 and when we go to train to LP in June I am going to tell my guys to try a 12-25 or 12-27 and see how it ‘feels’ for them specially on the 2nd loop.

Anyway, as with everything I think gearing selection is more a function of personal preference and the terrain rather than how fast you’ll go. Though I agree with Fred, slower riders should definitely consider proper gearing and don't be affraid to have extra gears.

Fred I was going too comment on this earlier.  It is kind of what I did/do versa what you posted and how it will change this year.

I’ll start with #1 and #2

I think knowing your nutrition plan and following it is critical.  This is part of all my long training rides.  I am constantly checking it so I know what’s good in different conditions.  I think a very important aspect is knowing how your body reacts to the conditions and being prepared to change or alter your nutrition accordingly.  I think this comes with experience more so.  A good test bed for your bike nutrition plan is century ride (not metric century), if you are planning on any before LP.  Test different things, i.e., food, gu or all liquid.  I use food and liquid nutrition (Hammer Perpetuem) for my main carbs.  I also use gu and shot blocks for electrolytes.  On long training rides I’ll take 4 bottles usually 22oz or 24oz and on hot days two of those bottles are Zefal Magnums 33oz.  I drink a lot of water on the bike. 

I started LP 09’ with 2 bottles; a 16oz and a 24oz.  My plan was to do a remix of my Perpetuem in the 24oz on the second lap.  I didn’t like doing that so that will be changed in 2010.  I finished the 16oz bottle before I got to the decent and picked up a course water bottle at the first aid station.  The course water bottle fit loosely in my handle bar cage and it needed attention not to pop out.  This was a little added stress doing 50mph down the Keene decent. 

Coming out of town I was moving; no small chain ring for me.  My gearing was like 53 and 15-17 until I hit the first little hills.  I averaged 22.7mph on the 1st loop and 21.3mph on the 2nd loop between town and the Keene decent.  I averaged 90 RPM’s for the whole course.  The gearing I decided to go with for the LP bike course was 53/39 chain rings and the rear cassette was 12-25 (12-13-14-15-16-17-19-21-23-25).  The thing for me was going higher RPM’s 95+ on the flats to flush out the legs.  For the climbing I just attack hills.   I’m usually up and down in the saddle.  It’s just my style of climbing and certainly suits me.  Then again boys and girls this is what I did. 

Sara it is a Health and Fitness center.  The pool is 8 lanes x 25 yards and approximately 160,500 gallons of water.  Our aquatics programming consists of aquatic fitness classes, Learn to swim classes, Tri swim clinic, Physical therapy.  We have two swim teams, a master swim program and a lot of Triathlete that get together to swim.

Yes among; budgeting, training, scheduling of staff and programming, I am responsible for the pool and Jacuzzi chemistry.  I do have a pool operator that is his primary responsibility but I do it as well. 

Good News/Bad News

The Good - Ortho doc say 4-6 weeks without running BUT I am able to swim and bike to my heart's content....as long as there is no pain.  Sweet.

The Bad - Rowena (the wife) was tasked with a deployment to Chile.  Everything has been approved so she is now on standby for the orders.  These orders could come as soon as Friday or never.  We hope the orders come through since these orders to Chile are much much safer than the Afghanistan orders that come down every few months. 

This will definitely be an awesome challenge:  Home alone with three kids ages 5, 4, and 3, grad school classes, 25 fifth graders to teach, and that little race in July. 

At least I won't be bored!

Hey Sara,
You cracked me up with your time estimate ("sub-8:00 on the bike! woohoo!") and I gotta say I will probably be swimming/biking/running next to you the whole time... Let's hope we have that two hours of "wiggle room" and even beat it. Yeah! I was talking to a multiple-Ironman the other day and told him I'd be thrilled if I finished before dark--it would certainly exceed my expectations. Since this is my first, I mainly want to finish A) before the cutoff, B) happy, and C) without having to go to the medical tent.

I will definitely have a triple chainring since my trusty road bike is the only bike I have. See you out there on the course!

Kelly

Papson, glad to hear you can still Swim and Bike.  You definitely have a full schedule from now till July!!

Question: How are the GE bottles given out on the course?  Are they in opened squeeze bottles or regular bottles with screw on tops?