Ironman Lake Placid : Official Thread (Page 73)

Rusty-Congratulations on the AG placing. And nice racing machine. See if you can avoid scratching it this year by avoiding all idiots who like to parallel park in the middle of the freeway.

Thinking about that incident reminds me that no matter how excellent your training is, your nutrition strategy, taking into account the weather on race day---well, there is always the element of luck...or bad luck.

And you are due for some very good IMLP luck!

TheCuse - 2012-04-28 8:37 PM What is all this talk about VO2 max and FTP? You guys are all taking this way too serious...am I the only one here who is thinking about stopping for a beer at about mile 18 of the run

You might have better luck at ~13, where you'll be able to dig into your special needs bag and unzip the cooler containing ice packs and the aforementioned beer

Today I was originally planning on some outdoor hill training, but it's a bit cool here this weekend, and I couldn't resist the convenience of a trainer ride (I use trainerroad and netflix, so it makes indoor training bearable).  To compensate, I picked the workout called 'Rockhouse', a 3 hr workout that includes a smattering of all kinds of power zones - endurance, tempo, threshold, VO2max and anaerobic sprints.  The description for the workout says 'This one is not for the feint of heart' - so I decided to queue up a couple Jason Statham movies to keep me entertained - they are good for some hard-hitting action to help maintain the intensity level.

They were not kidding!  In looking at the workout history (http://www.trainerroad.com/cycling/workouts/rockhouse), most people dont finish it.  However, some of the comments are kinda funny  After the warmup, whoever the sadistic bastard is who created the workout decided this would be a good formula:
 
- Cook your legs with a series of ten anaerobic sprints @ 125% FTP 
- 2 x 5 minute intervals right near FTP 
- Recook legs with 6 more anaerobic springs @ ~135% FTP 
- Immediately follow with 5 more minutes right near FTP 
- 12 minutes @ sweet spot intensity (~90% FTP) 
- 12 minutes @ FTP (at this point, two hours into the workout, rear end starts to hurt in addition to the legs being sore - so thats fun) 
- 18 minutes @ sweet spot 
- 4 more anaerobic sprints (30s) at the end, just to make sure the legs are well done. 

For a visualization: http://www.trainerroad.com/cycling/rides/51429

All told, about 2 hours of training at threshold/VO2max intensity.

Holy crap that was an intense workout.

TheCuse - 2012-04-28 7:37 PM What is all this talk about VO2 max and FTP? You guys are all taking this way too serious...am I the only one here who is thinking about stopping for a beer at about mile 18 of the run

When I did run special needs bags last year, a few people were eating crazy stuff like hamburgers, pizza, fries.  Made me want to chuck just thinking about eating that stuff running!  I'm sure there was beer somewhere in those bags.  That would be better than greasy food

14 mile medLR today as fartlek-alternating  miles and turning the screws...

I need to do some fast stuff so LT doesn't feel like it is so hard...but did push the HR

from 128>141 on the last mile so it's all good---off to the pools!

Happy training folks. 12 weeks just seems so close.

Busy weekend for me today.  I had my first race(s) and they all went pretty good.  Saturday kicked off a duathlon (5k run 20mile bike 5k'ish run),  I wasn't sure how to race it since I've never done a du before so I just went a normal pace on the first 5k and then just focused on the bike (This is the first day that I have actually ridden on the new tri bike outside so wasn't sure how I would handle being in aero)  Then I just kinda pushed it on the second 5K (Which I found out was a little short).  I have to say I felt like I was flying on the Tri bike compared to my roadie.  I was just focusing on keeping my cadence around 90.  I definitely could have pushed harder on the bike but it was all a learning this weekend so I didn't mind. (I was just shy of avg 20mph on the bike so I'm happy with that, considering that my trainer rides I look at the computer and I'm dying at 17mph.)  I came in 54th overall and 13th in my age group so I was pretty happy with that. 

Today was a half marathon. I figured since I'm doing the Fink plan that Sunday is my long run normally anyways so I figured I would treat it like a training run.  I did the Syracuse HM last October (Which was my first standalone HM) and just made it under 2 hours.  Todays run I made it in at 1:48 (8:17 min/mile pace) so I was really happy with that since that is the best pace I've had at doing that type of distance. 

So all in all it was a great weekend.  I know some things I need to work on for the next race and I feel good about where I'm at for LP.   The one thing I didn't expect to learn is that just for the 20 miles of riding (Mostly in aero)  that my neck and shoulder blades are pretty sore from keeping my head up.  I guess I need to position the iPad up higher so I'm not looking so much down when I'm on the trainer. Hopefully I can get enough rides in where I can work on those muscles. 

Awesome weekend, JMoney - from your placement it sounds like you are in an awfully deep age group! Being able to race back-to-back days as well as you did portends great things for IMLP. Sounds like your Ironman fitness mojo runs deep.

This genuinely had me laughing out loud! Honestly not making fun (I use my iPad on the trainer all the time and have thought the same thing), but talk about classic "First World Problems" - reminds me how fortunate we are to be able to do this nutty IM thing.

That was funny, though what was really funny was It took me like 3 miles in into the half marathon to figure out why my neck and shoulder blades were so stiff.  There was plenty of things to think about while running a hm.

After being able to reflect on the bike portion of my duathlon on Saturday, I'm nervous that I may need to change up my cassette.  On my new tri bike I believe I have a 53/39 on the front and a 11/28 on the back.  I have to go back to last years discussion in the LP tread about this topic but I have no clue what I get with the current setup compared to something that gets me some more lower gears for the hills.  In the tiny inclines that I did on Saturday I ran out of gears (I was trying to get to a gear where my quads were not burning at any point) Is that even possible to go up a hill without the quads burning.  I've always been a masher so it doesn't really bother me if I was just riding but knowing that I'm going to have to run a marathon afterwards makes me want to try to conserve as much as possible.  I know there is going to compact or the tripple up front but I'm not sure what my options are for the back. 

Seems like everyone had a good weekend of races and training.  To prepare for my first race of the year, which is a long duathlon in New Paltz, I had a layered brick today...all in Harriman State Park!

Bike 25 miles in Z2.

Run 5 miles in Z2.

Bike 25 miles in Z3-Z4.

Run 5 miles in Z3-Z4.

Legs are super sore.  Saturday's easy 1 hour run, then 5 hours of using a jack hammer to break up a large concrete patio had my whole body very sore!  Next tough w/o, I'll know to stay away from the demolition projects!

Bring on the recovery day!  My. Legs. Are. Smoked! 

Nice work this weekend,  It's funny because I have that same exact project to do and have been putting it off.  I'm not sure how much longer I'll be able to do that so I'm in for a a fun weekend as well coming soon. 

Great weekend to everyone!!!

I want to race so bad but there's nothing around!!

I am doing a super sprint (525 yards pool, 9 mile bike 5 k X-country run) this Friday just to fool around and do some Z4 work.

This weekend was good

Friday - 1hr Z2 run

Sat. - 4 Hr Bike 

Sunday 1:30 Run 1:00 bike

Totals over 20 running miles & 100 Cycling Miles!!!

TheCuse - 2012-04-28 8:37 PM What is all this talk about VO2 max and FTP? You guys are all taking this way too serious...am I the only one here who is thinking about stopping for a beer at about mile 18 of the run

haha... If the race was 'only' 140 miles I wouldn't be so serious... is the last .6 that are making me work hard 

and there was a group of people with a sign and a keg last year on Mirror Lake Dr... sign read "Chug a beer, drink for free after the race." A man tried it. I know that he puked all over right away but what I don't know is if he finished, the race that is not the beer... lol

congrats! sweet lookin rig too

first, great job this past weekend! A couple friends of mine did the race and had a blast. One of my teammates, Eric Hinman, was 1st overall.

I am going to a 12/32 for Placid.... This will save the legs while spinning up those hills. I spoke with a couple elite guys and they said they rarely if ever used the 11 ring and if that is the case I would rather be able spin easy up those hills because I highly doubt I will be hammering at all in the race. I am also going to use this setup for the Triple T in Ohio because it is hilly there as well.

A jackhammer -- we all should get our own for training purposes!  Awesome weekend report.

The last 3 times I have ridden the LP course I has a 53/39 & 11/25 on my bike I never used my 25 because I wanted training to be harder then the race. I plan on having a 28 on my bike to spin the hills as well but I have already proven to myself I can do it wothout. But the 28 will allow me to have a better marathon.

Great weekend.  The run really shows that the winter training is paying off.  I'm glad that you got your new bike out -- sounds like the two of you are a great match.

Nice races there JMoney!!!  What you failed to mention is the bone chillingly cold temps we experienced during the duathlon Saturday morning!  Now, granted, I am an absolute pansy with the cold, but even by my standards, 29 degrees is just plain punishment!  On the bike, first my fingers went numb (mittens be damned) followed shortly by my toes.  2 pairs of wool socks plus neoprene toe covers weren't enough!  I was very, very concerned about figuring out how in the world I'd get my running shoes back on. My fingers were semi frozen in a C shape around the aerobars making pulling on running shoes over frozen toes quite the trick.

Anyways, my race went about as well as I could have hoped.  Being my first duathlon, I kinda dogged the first 5k not knowing what to expect, had a solid bike, then finally emptied the tank for the last 5k.  19th overall, but "only" 7th in my AG.  Apparently Jason and I have ALOT of fast guys in our group.  On Sunday, I did Finks "optional" 2hr easy bike ride.  All in all it was a very nice weekend. 

JMoney- To answer your question about gearing for LP, I am going with a compact crankset (50/34) paired with a 12-28 cassette.  This has worked real well for me on my hill training, in past races,  and didnt get anywhere near running out of gears in Rochester.  It might be worth your consideration.

Anybody racing this weekend??

Nice race!!!! I think you lapped me on the bike .  I was pretty supprised how fast our age group was.  It's funny it doesn't seem to matter how fast or slow I go,  I seem to be just about smack dab in the middle of my age group, in every race.  I do have to say I with you about the coldness.  I don't think it matters how many layers of spandex you put on it will never equal one layer or wool or cotton.  I actually worm some gloves I picked up the day before since I knew it was going to be cold and since my last attempt to ride out side didn't happen because i couldn't feel my fingers, I was hoping that these gloves would work.  I think it helped that I wore the gloves and arm warmers the entire race.  Though I coudl't feel my toes for the mile of the 2nd 5K,  I couldn't tell if it was because I tightened my shoes too tight or if they were numb from the coldness.  I said to the wife if I ever make it to pro status we are moving to somewhere warm .  Sundays temp was just about the same so I was dressed just about exactly the same so it was tough warming up and then I was good until I stopped and had to walk back to the car. 

speaking of ice and cooling-does anyone have any tricks/insights as to cooling stuff for special needs? those quick packs will be useless after 1/2 day in the sun...