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Ironman Louisville : Official Thread (Page 7)
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 2009-12-07 10:48 AM in reply to: #2544999 |
Veteran  206  Auburn |  Subject: RE: Ironman Louisville : Official ThreadTrying to get enough hours in each week to build and maintain a great base and not overtrain and get burned out. That happened to me two years ago. Really working on my swim. Anyone have any good long distance swim drills or workouts? |
| 2009-12-07 10:50 AM in reply to: #2545958 |
Extreme Veteran 604 Carrollton, Virginia | Subject: RE: Ironman Louisville : Official Thread BamaDC - 2009-12-07 9:40 AM sdanaher - 2009-12-07 9:17 AM Daimyer - 2009-12-07 9:15 AM Sluggo312 - 2009-12-07 10:11 AM I am currently just trying to get back into a routine and get back to running. I'll get down to business after the start of the year. Have you considered the "Half to Full Ironman bridge" training plan on BT? That looks like it might be a good option. If not, I would get started on the full training right away and let NOLA fall into it, unless NOLA is an "A" race for youHere is a question I have about training. I'm registered for the 70.3 in New Orleans in April. Am I better off training with a 70.3 plan through that race and then shifting over the the last 19 weeks of an ironman training plan or should I just get started right away on the ironman plan and just let NOLA fall into that plan? That's what I am doing. I am doing Eagleman which is early-mid June. So I'm starting a 20-week HIM plan in late January that goes straight to Eagleman, then doing 1 week of unscheduled training as recovery (see how my body feels) and then start on week 2 of the 12 week Bridge plan in mid June that goes right to IMKY. my ONLY issue is that the longest run in that whole setup is 2.5 hours. Seems odd. I might add some run volume in here and there on the longest runs. I'm a gold member so I actually asked in the training plan support forum seeing as they are both D3 plans. Why do you need more running? What do you plan on running at Lou? No idea right now. This is my first IM and I've not done a full mary either. With that said, 2.5 hours will be my longest run going into IM (ever) if I go with this training plan setup. I'm willing to trust the plan, just want some reinforcement from someone else who has thought about that. |
| 2009-12-07 11:08 AM in reply to: #2546110 |
Expert 1164  Roswell, GA | Subject: RE: Ironman Louisville : Official Thread irondg - 2009-12-07 11:48 AM Trying to get enough hours in each week to build and maintain a great base and not overtrain and get burned out. That happened to me two years ago. Really working on my swim. Anyone have any good long distance swim drills or workouts? I did this one yesterday 600 WU (200 swim, 200 kick, 200 pull) 12x25 ez/med/fast on 15" 400 (20") ez pace 2x200 (15") med pace 4x100) (10") race pace 200 recovery 6x100 paddles (15") 300 all out (focus on pacing) 200 CD I think its somewhere close to 3400-3600? Took about 1-1:15 hours |
| 2009-12-07 1:32 PM in reply to: #2546164 |
Veteran 206 Auburn | Subject: RE: Ironman Louisville : Official Thread Awesome. Thanks. |
| 2009-12-07 2:02 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread I start a 12 week marathon training plan on 12/28, but right now I'm just doing a couple short easy runs and riding my fixie to work and back (about 15 minutes one way). Haven't put in a swim since IMAZ, but will try to fit one or two in this week. I've put a speedsuit on my christmas list. Still have to set up a hotel and flight. |
| 2009-12-07 2:53 PM in reply to: #2546611 |
Expert 1149 CenTex | Subject: RE: Ironman Louisville : Official Thread I'm emerging from recovery mode and doing mostly cardio and a few strength workouts weekly to get ready for the training plan. I haven't swam since just after Longhorn and most of my workouts are running. I'm going to start spinning the wheels tomorrow as I push to re-establish a base level of fitness. Training for me starts February 1. I'm still looking for an HIM, though. Buffalo Springs fits the schedule but I'm not that excited about driving to Lubbock, TX, for a race. |
| 2009-12-07 2:58 PM in reply to: #2546753 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread cornchexs - 2009-12-07 3:53 PM Buffalo Springs fits the schedule but I'm not that excited about driving to Lubbock, TX, for a race. I did the Collegiate Nationals at Buffalo Springs back in March or so of this year. Its a good venue (IMO) for the event, but Lubbock is kinda a wasteland. Very hot and not that pretty except for the immediate race area. Once out on the roads its flat, hot, windy and boring. If youre looking for a challenge, I think it would be a good option. |
| 2009-12-07 7:09 PM in reply to: #2453902 |
Member 77 Austin | Subject: RE: Ironman Louisville : Official Thread I live in Austin and like Cornchexs just did Longhorn. I signed up for IMKY last week with my buddy, Joel, with whom I did Longhorn. Neither one of us are training much right now. I'm sleeping and eating a lot. Just ran and rode this week. I call this phase of my training "gettin' ready to get ready." Will look to gradually increase activity into Jan. Jan-March we're planning on ramping up so we're ready to start our training plan March 1st. We're planning to use a 24 wk full IM plan. I really enjoyed reading all through this forum yesterday. Looks like lots of good folks in here. I'm looking forward to learning from many of you. "Gettin' ready to get ready" in Austin- Brian |
| 2009-12-07 7:43 PM in reply to: #2453902 |
Regular 91 Michigan/Florida | Subject: RE: Ironman Louisville : Official Thread for winter maintenance, I'm actually doing the Olympic to HIM bridge program.. I just got down to Florida to train for the next month and a half, then it's back up North to the cold :-(. From there its the trainer, treadmill and local Masters team til Feb or March when I get back down to florida for another month.. so on and so on... I timed it so when I actually use the structure of the Oly to HIM to do winter Maint., then I'll borrow the structure for HIM to IM program for training as winter will be wrapping up and it won't matter where I'm at for training..woo hoo. I'm thinking Kansas or Florida for my Half. I also have an Olympic or two in there for training days. This is the only way I can stay sane during the season.. everyone wants you to be everywhere and looks at you funny when you don't have 3 trips back to the refill your plate! (I avoid all TRI talk with the family during this season, we are VERY obnoxious with our workouts and eating habits) I just stick to my plan... keep it under the radar... and talk with everyone who actually cares about this stuff on HERE!!! Good training to all and to all a good night!!! |
| 2009-12-07 10:12 PM in reply to: #2453902 |
Extreme Veteran 438 Surprise, AZ | Subject: RE: Ironman Louisville : Official Thread Is this race stol open? I am having regrets about not signing up for IMAZ again so I might do this race. Anyone done both IM Louisville and AZ How do the nonwetsuit swim and bike times compare? How much total elevation gain, any idea? Thanks |
| 2009-12-08 9:31 AM in reply to: #2453902 |
Regular 58 Eden Prairie | Subject: RE: Ironman Louisville : Official Thread During late autumn, working on base and technique w/slowing increasing weekly totals: Currently, swimming from 1500m to 3000m headed to 4500m Biking to work and on weekend jaunts (until this week w/snow flying) approx. 25 mile, 50 miles, headed to 75 miles Runs 5-10 miles, 7-15, to 12-20 per week.. with some core and strength workouts However, now that we're going to walloped by winter need to slighlty shift over to: Core work and strength Maintaining swim volume and focusing on drills Indoor biking might suffer some, so need to focus on this to keep volume up with drills Shifting to "winter" running, including snowshoeing on weekends and on trail in dark evenings, and some treadmill work (typically shorter runs, but can get them in more often) w/a longer run when it isn't too gawd-awful outside Then, sometime in late January moving with a decent base to a 6-month IM program... |
| 2009-12-08 2:49 PM in reply to: #2547800 |
Extreme Veteran 604 Carrollton, Virginia | Subject: RE: Ironman Louisville : Official Thread Where can I find info on aid stations and what hey carry at IMKY? Would like to slowly try some of those products over the next 5 or 6 months to see what i can live off of on the course. |
| 2009-12-08 4:50 PM in reply to: #2548773 |
Expert 708 work, road, bike, pool | Subject: RE: Ironman Louisville : Official Thread sdanaher - 2009-12-08 2:49 PM Where can I find info on aid stations and what hey carry at IMKY? Would like to slowly try some of those products over the next 5 or 6 months to see what i can live off of on the course. wondering samething |
| 2009-12-08 4:53 PM in reply to: #2547113 |
Member 69 Not where I want to be... | Subject: RE: Ironman Louisville : Official Thread brianesmith92 - 2009-12-07 8:09 PM I live in Austin and like Cornchexs just did Longhorn. I signed up for IMKY last week with my buddy, Joel, with whom I did Longhorn. Neither one of us are training much right now. I'm sleeping and eating a lot. Just ran and rode this week. I call this phase of my training "gettin' ready to get ready." Will look to gradually increase activity into Jan. Jan-March we're planning on ramping up so we're ready to start our training plan March 1st. We're planning to use a 24 wk full IM plan. I really enjoyed reading all through this forum yesterday. Looks like lots of good folks in here. I'm looking forward to learning from many of you. "Gettin' ready to get ready" in Austin- Brian I did Longhorn this year also and I am in the same state of getting ready to get ready. I have been doing some running and I got back n the pool yesterday for 1400 meters. I need a little more getting ready in my plan right now. |
| 2009-12-08 4:55 PM in reply to: #2547160 |
Member 69 Not where I want to be... | Subject: RE: Ironman Louisville : Official Thread Boat_mon - 2009-12-07 8:43 PMfor winter maintenance, I'm actually doing the Olympic to HIM bridge program.. I just got down to Florida to train for the next month and a half, then it's back up North to the cold :-(. From there its the trainer, treadmill and local Masters team til Feb or March when I get back down to florida for another month.. so on and so on...I timed it so when I actually use the structure of the Oly to HIM to do winter Maint., then I'll borrow the structure for HIM to IM program for training as winter will be wrapping up and it won't matter where I'm at for training..woo hoo.I'm thinking Kansas or Florida for my Half. I also have an Olympic or two in there for training days.This is the only way I can stay sane during the season.. everyone wants you to be everywhere and looks at you funny when you don't have 3 trips back to the refill your plate! (I avoid all TRI talk with the family during this season, we are VERY obnoxious with our workouts and eating habits) I just stick to my plan... keep it under the radar... and talk with everyone who actually cares about this stuff on HERE!!!Good training to all and to all a good night!!! Where are these bridge programs? I would like to use one between HIM New Orleans and IMKY. |
| 2009-12-08 5:06 PM in reply to: #2549122 |
Extreme Veteran 604 Carrollton, Virginia | Subject: RE: Ironman Louisville : Official Thread Look under programs --> IM on BT for the bridge. It is 12 weeks long. Not sure what member level you need to get it. |
| 2009-12-08 5:46 PM in reply to: #2453902 |
Extreme Veteran 557 Woodland Hills, CA | Subject: RE: Ironman Louisville : Official Thread Oh man, KY news is something else. http://www.youtube.com/watch?v=tPPmZDXKV5Y For useful videos search youtube for: 2008 Triathlon Course Overview: Louisville, Kentucky w/ Heather Gollnick Edited by Destroyer 2009-12-08 6:01 PM |
| 2009-12-09 7:29 AM in reply to: #2548773 |
Veteran 206 Auburn | Subject: RE: Ironman Louisville : Official Thread In 2009 it was Gatorade Endurance (Lime one the bike and Orange on the run - although I might have that flip flopped, but you get the point). Powerbar Gels and Powerbars and bananas and water on the bike. |
| 2009-12-09 7:56 AM in reply to: #2549215 |
Expert 1164 Roswell, GA | Subject: RE: Ironman Louisville : Official Thread Destroyer - 2009-12-08 6:46 PM For useful videos search youtube for: 2008 Triathlon Course Overview: Louisville, Kentucky w/ Heather Gollnick Must have watched this one a dozen times already. Really great information for those of us not easily accessible to the course. |
| 2009-12-09 11:27 AM in reply to: #2453902 |
Regular 118 Marietta, GA | Subject: RE: Ironman Louisville : Official Thread Since IMKY is a time trial start, how early do you need to get in line in order to be in the first 1/3rd in the water? |
| 2009-12-09 11:34 AM in reply to: #2550475 |
Veteran 206 Auburn | Subject: RE: Ironman Louisville : Official Thread You need to be there pretty darn early if you want to be in the first 1/3rd. But, in reality, all 2700 of us last year were in the water by 7:18 am. The swim start was 7:00 am so it was literally no big deal where you ended up in line. It goes FAST! 3 folks at a time off of two docks at 1 second intervals. You find a place to jump in where you are not jumping on someones back and jump and get the heck out of the way so you don't get jumped on. Great fun!!! |
| 2009-12-09 11:35 AM in reply to: #2453902 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread For 2009 I was parked on the street by 4:45 a.m. I walked to transition, then down to the swim start and I was probably 100th in line or so. I would recommend this as well as having your support crew have a blanket or folding chair to sit/lay on. The line seemed to move pretty quickly once they go the age groupers started. |
| 2009-12-09 11:36 AM in reply to: #2453902 |
Expert 868 CALEDONIA/MIDDLEVILLE, MICHIGAN | Subject: RE: Ironman Louisville : Official Thread Good point. If you don't want to be there as early as I was it still is a pretty quick line as noted above. |
| 2009-12-09 5:40 PM in reply to: #2550488 |
Expert 708 work, road, bike, pool | Subject: RE: Ironman Louisville : Official Thread irondg - 2009-12-09 11:34 AM You need to be there pretty darn early if you want to be in the first 1/3rd. But, in reality, all 2700 of us last year were in the water by 7:18 am. The swim start was 7:00 am so it was literally no big deal where you ended up in line. It goes FAST! 3 folks at a time off of two docks at 1 second intervals. You find a place to jump in where you are not jumping on someones back and jump and get the heck out of the way so you don't get jumped on. Great fun!!! so the last person was in the water by 7:18?? for real? |
| 2009-12-09 7:05 PM in reply to: #2551405 |
Veteran 206 Auburn | Subject: RE: Ironman Louisville : Official Thread Yes. You'll be surprised at how long the line is when you show up. What you don't realize until you really look is that a good 50% of the folks in line are support folks and family members that are just hanging out and relaxing with their athletes before the race. Once the pros start and the line starts moving the non athletes jump out of line and the athletes pretty much walk fast/jog to the docks. One good point in a previous post; take a blanket or to lay on and maybe catch some sleep while in line. I didn't do that last year and ended up trying to sleep on the sidewalk with no support other than my speed suit for my head. You hand your green morning clothes bag off right before you hit the swim so a blanket or small pillow might be key for a snooze while you wait 2 hours in the swim line. Just toss it to the awesome volunteers right before you hit the docks and you are golden. Can't wait to race it again. |
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