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Ironman 70.3 New Orleans : Official Thread (Page 7)
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 2014-04-08 4:12 PM in reply to: LSUfan4444 |
Regular  273  |  Subject: RE: Ironman 70.3 New Orleans : Official Thread |
Tulane class of '93 here. | 2014-04-08 6:30 PM in reply to: mbwallis |
Veteran 593  Mandeville | Subject: RE: Ironman 70.3 New Orleans : Official Thread Thought you guys might want to see what the Lake looks like right now (and the major reason they had to move the swim to protected waters. Now, we do have winds in the 30s today in NOLA, but as you can see, when the wind doesn't come out of the south, there is no protection.......and that is about 4 of the first 6 miles of the run course. (unnamed (1).jpg) Attachments ---------------- unnamed (1).jpg (82KB - 17 downloads) |
| 2014-04-08 7:13 PM in reply to: LSUfan4444 |
New user 273 Manassas, Virginia | Subject: RE: Ironman 70.3 New Orleans : Official Thread That looks really delightful. Glad they made the move to the marina. |
| 2014-04-08 8:13 PM in reply to: LSUfan4444 |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread Holy cow |
| 2014-04-09 9:10 AM in reply to: ChrisM |
Veteran 340 Dallas | Subject: RE: Ironman 70.3 New Orleans : Official Thread Reminds me of one of my favorite SNL lines: "I'm not that strong a swimmer"! This will be my second 70.3 and I am going into it with the opposite of an overtraining injury. I am bringing the family to this one and I am trying to focus on having fun and not getting too stressed out like I was for my first one. Any advice? |
| 2014-04-09 10:20 AM in reply to: LSUfan4444 |
Regular 107 Yukon | Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by LSUfan4444 Thought you guys might want to see what the Lake looks like right now (and the major reason they had to move the swim to protected waters. Now, we do have winds in the 30s today in NOLA, but as you can see, when the wind doesn't come out of the south, there is no protection.......and that is about 4 of the first 6 miles of the run course. Ya, I'd just sit at the finish and have some beer and watch people finish with water like that. |
| 2014-04-09 12:26 PM in reply to: bobddsmd |
Veteran 212 Commerce, Georgia | Subject: RE: Ironman 70.3 New Orleans : Official Thread this will be my 2nd as well,, Same race..Waiting for the swim start was not my thing but not that bad,, when diving in the water,, it wook awhile to get my face used to it,, gasping for air for a bit there trying to get situated and find a rhythm took me a good 3 minutes or more,,,after that it was great,,,!!! Head wind on the bike made me just concentrate on conserving energy but really paid off on the way back with a nice tail wind motivating me to really get the average up..I was able to run the entire run after a short quick stop a quarter mile in when my right ham and quad started cramping,, man try stretching then one out,,it took a few seconds for sure,,,,after that I was good to go.... Have Fun! |
| 2014-04-09 12:32 PM in reply to: bobddsmd |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread This will be my 10th HIM. Just focus on what's going on around you and not being so wrapped up with your time or the race. I find thanking volunteers really helps my perspective when things are not goig so well. Also that most of the folks watching you wouldn't even be able to start something like this, so appreciate your fitness and ability to complete a HIM |
| 2014-04-09 12:37 PM in reply to: LSUfan4444 |
Regular 273 | Subject: RE: Ironman 70.3 New Orleans : Official Thread LSUfan, which of these locations was closest to where we'll swim, and thus likely most indicative of the current water temps? http://www.saveourlake.org/weekly-report.php |
| 2014-04-09 12:46 PM in reply to: mbwallis |
Regular 273 | Subject: RE: Ironman 70.3 New Orleans : Official Thread Well, I didn't scroll down far enough to see the map. I see it now, looks like #3/4/5 are closest. So 65-67 as of April 1. |
| 2014-04-09 1:02 PM in reply to: mbwallis |
Veteran 593 Mandeville | Subject: RE: Ironman 70.3 New Orleans : Official Thread Yeah, 4 is probably the closest and where the swim used to be held. I swam in it on Monday and it was fine. Somebody was out there sans the wetsuit as well. Not to mention we have a glaring sun today and should be out all week so it will warm up that water quite a bit. I would expect something around 70 or warmer .on race day |
| 2014-04-09 2:15 PM in reply to: LSUfan4444 |
Member 285 | Subject: RE: Ironman 70.3 New Orleans : Official Thread So assuming we have a headwind out and tailwind back, how will those of you with power meters handle this? We all know it's easier to lose time against the wind then it is to gain time with the wind. My thought is like 85% FTP on the way out and ~80% on the way back. For what its worth - I'm looking for a ~2:30bike split. Thoughts? |
| 2014-04-09 2:41 PM in reply to: Iwannarunlikeforrest |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by Iwannarunlikeforrest So assuming we have a headwind out and tailwind back, how will those of you with power meters handle this? We all know it's easier to lose time against the wind then it is to gain time with the wind. My thought is like 85% FTP on the way out and ~80% on the way back. For what its worth - I'm looking for a ~2:30bike split. Thoughts? I rode a 2:26 at Miami on a pretty similar course, flat, warm, headwind out tailwind in, at about 73% ftp NP overall, about 75% going into the wind, 70% coming back. Wind was lighter than probably at NOLA at about 6-10 mph. NOLA looks to be 10-15. I would *like* to ride a 2:25 ish at NOLA , but we'll see with the wind....... My plan is pretty close to yours, has me at 80% going out and then prob 75 coming back, which is a bit hotter than Miami pace. For me though chasing a power number with a decent tailwind is a losing proposition, as I have to work much harder to get there and I get frustrated that I can't. I definitely don't soft pedal with the wind, but I think I will gauge my effort more with HR than power. So the key is obviously keeping that power under wraps going out and making sure I am not burning all my matches for the run (isn't that always the key??) |
| 2014-04-09 2:59 PM in reply to: Iwannarunlikeforrest |
Veteran 593 Mandeville | Subject: RE: Ironman 70.3 New Orleans : Official Thread What I will probably do rather than trying to hone in on a particular wattage out vs in is give myself a solid ceiling heading out, then a solid floor coming back. I'm small 5'6", 143lbs with an FTP of 220 so my 70.3 goal would be about 182 watts. I'd like to ride about 2:35. What I'll probably do is find something comfortable under 190 heading out then just make sure I stay above 175 on the way back. |
| 2014-04-09 3:02 PM in reply to: ChrisM |
Member 285 | Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by ChrisM Originally posted by Iwannarunlikeforrest So assuming we have a headwind out and tailwind back, how will those of you with power meters handle this? We all know it's easier to lose time against the wind then it is to gain time with the wind. My thought is like 85% FTP on the way out and ~80% on the way back. For what its worth - I'm looking for a ~2:30bike split. Thoughts? I rode a 2:26 at Miami on a pretty similar course, flat, warm, headwind out tailwind in, at about 73% ftp NP overall, about 75% going into the wind, 70% coming back. Wind was lighter than probably at NOLA at about 6-10 mph. NOLA looks to be 10-15. I would *like* to ride a 2:25 ish at NOLA , but we'll see with the wind....... My plan is pretty close to yours, has me at 80% going out and then prob 75 coming back, which is a bit hotter than Miami pace. For me though chasing a power number with a decent tailwind is a losing proposition, as I have to work much harder to get there and I get frustrated that I can't. I definitely don't soft pedal with the wind, but I think I will gauge my effort more with HR than power. So the key is obviously keeping that power under wraps going out and making sure I am not burning all my matches for the run (isn't that always the key??) you rode a 2:26 on 73% FTP? you must be a heck of a lot more aero then me! Granted I'm 6" and ~175lbs. I rely on high watts and flat roads! |
| 2014-04-09 3:04 PM in reply to: LSUfan4444 |
Member 285 | Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by LSUfan4444 What I will probably do rather than trying to hone in on a particular wattage out vs in is give myself a solid ceiling heading out, then a solid floor coming back. I'm small 5'6", 143lbs with an FTP of 220 so my 70.3 goal would be about 182 watts. I'd like to ride about 2:35. What I'll probably do is find something comfortable under 190 heading out then just make sure I stay above 175 on the way back. What have you ridden in the past? You have a better W/kg then I do and I can consistently ride a 2:35 on ~80% power. I'd think that's super doable for you. Especially since you're less of a sail then I am. |
| 2014-04-09 3:14 PM in reply to: 0 |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread I am 6'2" and 185-190. I think I have a pretty slippery position. I got fit last year by the leading guy here in L.A. and it made quite the difference. I rode a 6:04 at IM Canada NP of 62% of ftp. Didn't help with the run though..... I'll be the first to say that my FTP is calculated indoors on a CT and is repeatable, fairly established by indoor interval rides and seems to bear out in outdoor training rides, but I tend to underperform in race. Not sure why.. I wouldn't be surprised though if actual outdoor was something lower than the CT tested at (even though I know people say outdoor power is higher....). It correlates better for me at the Oly distance than it has at the HIM distance, I just tend to fade at the longer distances.. Edited by ChrisM 2014-04-09 3:19 PM |
| 2014-04-09 3:31 PM in reply to: Iwannarunlikeforrest |
Veteran 593 Mandeville | Subject: RE: Ironman 70.3 New Orleans : Official Thread What have you ridden in the past? You have a better W/kg then I do and I can consistently ride a 2:35 on ~80% power. I'd think that's super doable for you. Especially since you're less of a sail then I am. It's been a while since I have done a 70.3. The first time I did a 70.3 I rode a 2:52, then a year later (2010) rode a 2:40. Since then I have not done a 70.3, but rather two IMs, a few Oly's and lost two years to injuries. I did IMFLA in 2012, then had hip surgery last year. I rode 5:29 at IMFLA, then last year I got a power meter. This is the first race of any significance I have used the PM for during training then applied it on race day. I'm going to be as interested as ever to actually see where 82% (182 watts gets me). |
| 2014-04-09 3:34 PM in reply to: 0 |
Veteran 593 Mandeville | Subject: RE: Ironman 70.3 New Orleans : Official Thread I'm going to do one last 20 minute flat race pace effort today, so it will be nice to compare on race day. Last year I posted this over on ST from s super sprint I did. FTP was 208 back then (has increased to 220) 1) Average watts - 192 (under target of 195) 2) Average speed in MPH - 23.6mph 3) Distance - 14 miles (absolutely pancake flat) 4) Rider weight - 148lbs 5) Describe bike and wheels - Cervelo P3, Flo disc and Flow 60 front both with Michelin Pro Race 3 tires. Torhans hydration with DSW aero box. 6) Misc notes, to whine and make excuses for your lack of power and/or lack of aero: First race since I had a shot of cortisone in my hip. Goal was to be able to run well off the bike (short race) with very minimal run training. Battling a torn hip labrum and facing surgery soon. 7) Optional: a picture (or link to a picture) of you in your aero position. - The pic is not from the race, but taken as a still shot from some video I was taken when looking at some things. Same exact setup and position as race day. Edited by LSUfan4444 2014-04-09 3:45 PM (b35c3ea82c813d5634d7d5ee27d38dcd (1).jpg) Attachments ---------------- b35c3ea82c813d5634d7d5ee27d38dcd (1).jpg (32KB - 16 downloads) |
| 2014-04-10 7:51 AM in reply to: ChrisM |
Member 285 | Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by ChrisM I am 6'2" and 185-190. I think I have a pretty slippery position. I got fit last year by the leading guy here in L.A. and it made quite the difference. I rode a 6:04 at IM Canada NP of 62% of ftp. Didn't help with the run though..... I'll be the first to say that my FTP is calculated indoors on a CT and is repeatable, fairly established by indoor interval rides and seems to bear out in outdoor training rides, but I tend to underperform in race. Not sure why.. I wouldn't be surprised though if actual outdoor was something lower than the CT tested at (even though I know people say outdoor power is higher....). It correlates better for me at the Oly distance than it has at the HIM distance, I just tend to fade at the longer distances.. Thats nuts. 6:04 on 62% seems unreal. I would never ride above 70% if I could get that speed off if it. I just upgraded from a Kestrel Talon to a Shiv...so I'm hoping my bike (and position as well) are a little more slippery then my last race (2:32). LAST DAY OF WORK BEFORE THE RACE! |
| 2014-04-10 7:53 AM in reply to: LSUfan4444 |
Member 285 | Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by LSUfan4444 What have you ridden in the past? You have a better W/kg then I do and I can consistently ride a 2:35 on ~80% power. I'd think that's super doable for you. Especially since you're less of a sail then I am. It's been a while since I have done a 70.3. The first time I did a 70.3 I rode a 2:52, then a year later (2010) rode a 2:40. Since then I have not done a 70.3, but rather two IMs, a few Oly's and lost two years to injuries. I did IMFLA in 2012, then had hip surgery last year. I rode 5:29 at IMFLA, then last year I got a power meter. This is the first race of any significance I have used the PM for during training then applied it on race day. I'm going to be as interested as ever to actually see where 82% (182 watts gets me). This will be my first long race with a PM. I'm going to have to force myself to stay at target power if I dont have the speed I want...I'll keep trying to sneak those watts up! |
| 2014-04-10 8:53 AM in reply to: Iwannarunlikeforrest |
Veteran 1127 Shawnee | Subject: RE: Ironman 70.3 New Orleans : Official Thread I've never done a race with bike support and bottle exchanges. I've read through the athlete's guide, but can anyone tell me what kind of bottles are at the bike aid stations? I'll be running a BTA bottle, one behind my saddle. I ride a Shiv so I also will have about 22oz onboard fuselage. |
| 2014-04-10 9:36 AM in reply to: dprocket |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by dprocketI've never done a race with bike support and bottle exchanges. I've read through the athlete's guide, but can anyone tell me what kind of bottles are at the bike aid stations? I'll be running a BTA bottle, one behind my saddle. I ride a Shiv so I also will have about 22oz onboard fuselage. If it's like other races, plastic bottles, the water ones are hard to get back in the BTS setup as they collapse IME |
| 2014-04-10 9:38 AM in reply to: Iwannarunlikeforrest |
| Subject: RE: Ironman 70.3 New Orleans : Official Thread Originally posted by Iwannarunlikeforrest Nice bike! Originally posted by ChrisM Thats nuts. 6:04 on 62% seems unreal. I would never ride above 70% if I could get that speed off if it.I just upgraded from a Kestrel Talon to a Shiv...so I'm hoping my bike (and position as well) are a little more slippery then my last race (2:32).LAST DAY OF WORK BEFORE THE RACE!I am 6'2" and 185-190. I think I have a pretty slippery position. I got fit last year by the leading guy here in L.A. and it made quite the difference. I rode a 6:04 at IM Canada NP of 62% of ftp. Didn't help with the run though..... I'll be the first to say that my FTP is calculated indoors on a CT and is repeatable, fairly established by indoor interval rides and seems to bear out in outdoor training rides, but I tend to underperform in race. Not sure why.. I wouldn't be surprised though if actual outdoor was something lower than the CT tested at (even though I know people say outdoor power is higher....). It correlates better for me at the Oly distance than it has at the HIM distance, I just tend to fade at the longer distances..  Canada has at least an hour of descending, so it drives the NP down quite a bit. traveling a bit for work this morning then getting on a 3 pm flight to NOLA!!!! Gonna be hard to balance th/fri/sat in the quarter and resting for the race. |
| 2014-04-10 12:32 PM in reply to: Iwannarunlikeforrest |
Elite 3495 SE | Subject: RE: Ironman 70.3 New Orleans : Official Thread FROM my last year MIXED RELAY. I didn't run so I brought some special sauce. You can see my normal lousy NOLA swim. Swam well for choppy conditions. Not great but not poorly. Time trial start. http://tpks.ws/XRbC TSS 78 T1 2:13 No stripper Bike 2h 16m 10s 56.19 miles 24.76 Mi/hr Ballistic on bike. Windy conditions. No run after and no holding back at all. http://tpks.ws/X2xS w 302 tss 195 (IF .93) |
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