Ironman Lake Placid : Official Thread (Page 64)

Wow, thanks for all of the feedback.  My guess is it's related to "Causes for pain include muscle strength and flexibility imbalances; many runners activate their ITB and hip flexors greater than their hip extensors and external rotators (glut med, glut max) so specific strengthening of these muscles is important." 

I've tended to have issues, minor injuries along the way, for not stretching enough, having less flexibility than normal, hip issues, tight hamstrings and ITB, just based on my uneducated self observation, so I'll go see a doc and phys therapist this week and work hard on RICE and see where that leaves me in a week.  I didn't want to do the cortisone solution and based on feedback, I don't think it is right, at least not unless my doc has a different opinion.  This is probably still very treatable.  I also have some gels that were mention from the doc I saw on my shoulder impingement earlier this year that I will try.  I've starting putting icyhot patch on it and biofreeze today.

Sitting in the Miami airport I have a little time to post so as not to drop back into "lurker" status.  First, it is great to hear these race stories as it seems that most folks training is going well.  The first Tri of the Tallahassee season was 10 days ago.  The race was a sprint (.33 swim, 16 mi bike (hilly by Tallahassee standards) and 5k run (1/2 of the run is on a trail and the course has a couple good hills) and was able to improve my time from last year by 13 minutes.  While the race was wetsuit legal (barely as it has been warm here for awhile) I swam without one.  Swim was a little slower than last year but T1 was much faster.  Both the bike and the run were much better....I guess being 20 lbs lighter does make a difference

This past weekend my wife and I did a Double Metric bike tour (TOSRV South) in South Georgia (62 day 1 and 69 day 2).  Felt like I got some good miles in and Day 2 was into a stiff headwind most of the day.  Next up is the Mountain Madness Half in North Georgia in a couple of weeks....looking forward to it but I suspect it will be a long slow day for me....need to make sure that I let the race organizers know to not delay the awards ceremony until everyone is off the course

Hope you all have a great week!

Bill

I would not do the cortisone shot.  R.I.C.E is the only thing that will heal the patella pain as it's simply an overuse injury.  However, it may me mistracking slightly which may be causing the irritation.  You can find yourself a Chiro who does A.R.T and get some kinesiotaping done OR buy some kinesio tape online and do it yourself.  Plenty of videos on youtube showing how to properly tape.  Basically kinesio tape stretches and holds, it's a very unique and effective product. 

http://www.youtube.com/watch?v=N8lWTQsMKJo

Bootri mentioned Voltaren gel, that is another option to help with inflammation.  Voltaren gel is basically a NASAID ibuprofen in a gel, so it allows you to target a specific area.  An Orthopod prescribed it for my IT Band Syndrome many moons ago, and I still have a tube I use occasionally.  It's not a cure, but it's definitely a good treatment for inflammation; however you cannot buy it OTC you need a script.

If you are Running or Biking and you feel pain in your knee STOP immediately.  You don't want to make the condition chronic.

Congrats on completing it, that's a HUGE success.  I had some friends that did it and they said it was unreal.

Kudos to you!

I posted this elsewhere but I want the LP group take on this.

I have a 4 hour ride schedule for Saturday but it's suppose to rain...this will be the first time on the bike with a potential of rain.

Should I skip the rain and be in on the trainer for the time or just go get wet?

If it is above 50 degrees, take a little extra food and go get wet.  Of course, if the roads are getting sheets of water which disrupt your ability to keep the tire in good contact with the road, skip it...but, biking in the rain has its own pleasures.  Also, keep in mind route selection and wear some bright clothes.  Visibility will drop precipitously for drivers.

Ride it!!!

I have had some of my best rides ever in the rain. Reminds me of Lance Armstrong's best performances. this past weekend I had my best ride of the season during a drizzle.

I limit my rides in the rain for safety reasons but, that said, I also make sure to take the opportunity to ride in the rain on a few occasions just to make sure I get the practice.  i wouldn't want a race to be the first time of the year that I'd be riding in the rain.

This past Saturday it was in the 50's. I froze when the rain set in 90 minutes in, but I didn't bring gloves. Make sure you bring extra socks and gloves in a plastic baggy. Toe covers would be a good idea as well. I wasn't prepared! If it's pouring I would go half and half maybe. It probably won't be raining the entire 4 hours. Do what you can outside and then hit the trainer or vice versa!

It's supposed to be near 70 here with the rain. I say ride. You never know what kind of weather we're going to get at LP on race day so might as well get used to riding in the bad stuff now.

In the history of Ironman Lake Placid, numerous times it has poured rained for the entire event.  If it's warm enough, then I say ride outside; or break it up to half trainer/ half outside.  If you want to feel comfortable, do loops closer to home.  Also, avoid the white line or other paint marks on the road as they can become slick.  If you bring a cell phone, double or triple bag it in a ziplock. 

As it is a big deal, I just thought I'd bring this to you attention....

I swam today!!

For all of the rest of you this might not be a big deal but, to date this year, I've only been in the water for a grand total of 15,230 meters.

I'm making fun of myself but I've not been too concerned with the swim.  my goal is to get out of the water between 1:10 -1:12 and 2min/100 is my swim all day pace (w/o a wetsuit) provided I train for the distance.  It hit me the other day that we only have 11 weeks to train before taper time so this was the week that fear of being undertrained for the swim was greater than my lack of motivation to swim.

Anyone else finding that their training has been less than balanced and starting to feel the pressure to balance it out?

Hello, I've been reading this forum since I too signed up for LP.  I haven't noticed anyone following the 36 week trifuel program on this thread.  Is anyone else doing this specific plan?  If so, I would like to know how you feel training is going?  Is this your first time using this program?  Have you tweaked it and if so, why and how? 

This is my first IM.  I have done one stand alone marathon and 3 HIM.  I have tweaked this particular program by adding about 10 to 15% more to the running volume because it appears that the running is based on a person who can run - on easy days an 8:00 pace.  I extropolated this information by the speed workout times on the track.  Since my easy pace runs are slower I wanted to get in at least 2 - 20 mile runs.  Also, I plan on doing 2 to 3 - 100 mile bike rides because with this plan the longest bike ride indicated is too short for me to get in a 100 miles and will feel more confident come race day if i have down this distance at least twice and three times if it fits.   The swimming I have not touched....the 1hour and the typical 2 (45min ) swimstake me much longer than this time they say it should take.

Again, just curiou how others are doing following this plan and any race results since following it.

I guess this is the time in training when injuries and aches and pain start to really rear their head! Lots of people with issues here or there. Here are mine with a couple of questions :p

I have had chronic achilles/peroneal/lateral ankle pain that flares up at times, but I am mostly able to keep it at bay. This past Sunday long run, I started developing really sharp lateral ankle pain to the point where it actually makes me stop in my tracks; like a knife in my ankle joint. I have a pretty good idea what is going on (as a PT) but my question is regarding shoes. Last fall I switched over to Brooks Pure project line, and I am running in the Pure Flow. I know these shoes don't give me as much pronation control as what I was wearing prior (Brooks Adrenaline series). Do others have any experience with the new trend of free motion shoe wear? Is it a good idea to use this with Ironman training? I love the feel of the shoes; but it does seem they break down much faster, so it's likely I need to get another pair.

What do others train/race in for running shoes?

I love this race.  It is damn brutal! 

I was unable to participate this year, but the past three years, I have either ridden the "pre-ride" or "race".  That first dirt climb is where you either "race" Battenkill or "ride" Battenkill.

Look at it as good IM training.  I opted to ride the American Zofingen course in New Paltz for training...  That has 2900' of climbing (per my Garmin) for each 28 mile lap!  Yikes...  I'm headig back there in June to do 3 laps if anyone is interested.

Good job getting through Battenkill.  Tough Day for sure!

I wear the full cushion 1080 shoes from New Balance.  I have a neutral stride and since I'm both a big guy and not blazing fast (hell, I'm not even fast), I've always opted for a little more cushion/structure/support in the shoe versus the lighter shoes that are a bit faster.  I race and train in the same model and keep a pair at home and at work.

About six years ago I started with Adistar shoes by Adidas.  Similar shoe -- neutral and full cushion -- but I had a little trouble with shin pain after the first 150 miles or so.  The NB 1080s and their predecessor shoes (1065, 1064) tend to last about 230 to 275 miles for me before they are really crushed down in the sole.  I think the manufacturer would tell you they are good for more miles but between the road/asphalt trails that I run on and my size, once my shoes get close to being worn out...they break down very quickly.  Sometimes within a week or two they go from "fine" to "good enough for yard work and that is it."

doing some threshold work outside today on the Duathlon course we're racing in 3 weeks and it's also the sprint course for June. 8x5's at threshold watts. HOT DIGGIDY!!!!!!!!

3 months and 5 days peeps.... booooyaaaaaaaaaaaa

plan is no socks on the bike and put socks on in T2.

I'm going sans socks during the ride and running socks for the run. 

I train in what I race in. Asics Kayano 17... hopefully they don't change them again, or I should just get a new pair now because they changed my other asics to a narrower heel and I had to upgrade to this shoe. Gonna try the 18's but we will see. I don't like to change things up during race season when I've been training on something specific

Asics nimbus!!! had numerous foot problems years ago and went through a few brands. I'm stuck on these.

Sorry to hear about ur foot/ankle problem. I'm a firm believer in the graston technique if you check it out!

Yay!  Good news

I use Asics GT 2170 Trail shoes.  They are basically the same as the 2170 in the regular series; however, they have a wider toe and a bit more traction for off road (but work very well on pavement, too).