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2010-03-13 8:30 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
cusetri - 2010-03-13 9:17 AM
bryancd - 2010-03-12 8:16 PM You want to know the secret to a fast bike split? Ride a lot, ride moderate, ride hard, don't ride too easy too much, ride alone, ride every long ride at IM effort and never give that up once you have it. If you do that, it won't matter one bit where the hell you but your frackin' water bottle.



liar.  you know its all about Nair'ing your legs race night.  Wink


Hahahahaha That's pretty funny!


2010-03-13 10:49 AM
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2010-03-13 10:53 AM
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2010-03-13 10:56 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
PennState - 2010-03-13 11:53 AM Also, does anybody want to discuss or ask anything about how transition and transition bags work. Also special needs???

Ironman transitions are fundamentally different than other races and there is some stuff to know...


How does the special needs bike work?? do i have to stop and get my stuff or is it somehow given on the fly...and if so..do i go look for my bag??
2010-03-13 11:01 AM
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2010-03-13 11:03 AM
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2010-03-13 11:24 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I love this talk about hydration systems etc - it makes me think about it more and I actually feel that I have a plan now.

For my first IM I had aero bottle with water and two GE bottles on my frame and a bento box full of bars, gels etc.

My tri bike shape doesn't allow for 2 bottles on frame so I bought hydro tail thing plus xlab stuff.  I needed extra spaces to put bottles etc primarily for long training rides and I think that will work great but now I am thinking I may take the hydrotail off for the race and just put my bag on back with spare tube etc and have aero bottle with water and frame bottle with GE.
Not sure about bento box yet and solid nutrition.

For newbies I'd suggest practicing bottle drops, hand offs - a non tri friend or family can help.  Just practice picking up a bottle whilst on the move from someone handing it out.
2010-03-13 1:50 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

What is the Run Course Elevation?

2010-03-13 2:24 PM
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2010-03-13 2:24 PM
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2010-03-13 2:24 PM
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2010-03-13 2:26 PM
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2010-03-13 2:58 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

What is the total elevation in feet? 

2010-03-13 3:00 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

PennState - 2010-03-13 3:26 PM Don't know what happened with all those double posts, sorry

Hey congrats on your 15K today. That running in the rain could be VERY helpful if we have the 2008 monsson again

Thanks Fred.  At the starting line, I start talking to some random guy and he tells me this is his first training run for LP!  Small world.   He commented on how he loved when it rained two years ago cause he stayed cool all day.  He was a slightly bigger dude. 

I've convinced myself that IT WILL RAIN ALL DAY JULY 25TH.  Anything else will be an unexpected, pleasant surprise. 



Edited by Dream Chaser 2010-03-13 3:01 PM
2010-03-13 3:02 PM
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2010-03-13 5:32 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Dream Chaser - 2010-03-13 2:50 PM

What is the Run Course Elevation?



My Garmin 405 reported 5003ft of ascent. 



2010-03-13 8:12 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

I worked bike special needs last year.  The same director is running it this year so it'll be set up the same way.  The bags are laid out in sequential order, so the higher your number the further you will have to go to get to your spot.  There is a spotter placed a bit before the area and shouts numbers by radio so the volunteers know who to expect and can get the bag out to someone curbside waiting for the athlete.  Doesn't always work, but did the vast majority of the time.  It can get crowded so be careful and mind your left when leaving after loading up.

The pros grab on the fly and some of the top AGers.  Everyone is required to stop to get their stuff, but the fasties are more spread out and able to grab it in stride.   I'd say none of us qualify (since Bryan didn't ante up ) and will all have to stop.

There were quite a few coolers packed in the bags.

After the chaos, the bags were put back in numerical order for athletes (or relatives) to pick up after the race.

I'll say again, it gets congested, so mind your space.  No crashes that I remember from last year, but a few VERY near misses.

2010-03-14 8:56 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
tasr - 2010-03-13 4:32 PM

Dream Chaser - 2010-03-13 2:50 PM

What is the Run Course Elevation?



My Garmin 405 reported 5003ft of ascent. 



That can't be right, that's almost as much as the bike course.
2010-03-14 11:25 AM
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2010-03-14 11:27 AM
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2010-03-14 11:30 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I would be surprised if there was any more than 1500 feet total climbing, which is a lot for a marathon course. I think it does matter, though Fred, from a training and pacing standpoint. A hillier course with more net climbing results in a slower split. You don't ever make up time going down you loose going up. So for those who train flat, they need to accomodate that into their effort/pacing management. I also keep track and log all elevation in my bike/run training and monitor how it relates to pacing and HR. That's very valuable come race day on courses with a lot of climbing.

Edited by bryancd 2010-03-14 11:34 AM


2010-03-14 4:31 PM
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2010-03-14 4:38 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
PennState - 2010-03-14 3:31 PM

I'm truly interested as to where you got the 1500' number?


  • I have a SUUNTO T6C with a built in altimeter. I have run with it a lot over a lot of hills. Any looped 14-15 mile run with close to 1000 feet of climbing net is a lot. Even when I have run in Colorado, that's proven to be the case. If you are so inclined, look at the elevation chart posted. From 1900 feet down to 1650, you have 250 feet of elevation gain/loss. You have that climb twice. Plus another 800+ of smaller climbs in between. Then a few additional wiggles here and there, you around 1500 or so. Challenging for a marathon but no where near 5000. To get that kind of climbing, you would need to run from a low of 1650 up to 3000 and repeat it.

    Edited by bryancd 2010-03-14 4:39 PM
    2010-03-14 7:01 PM
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