Fred D Mentor Group - Part II (Page 73)

ratherbeswimming - 2012-09-12 10:53 AM

marcag - 2012-09-12 11:33 AM

ratherbeswimming - 2012-09-12 10:21 AM Pretty sure I strained my calf over the weekend. I've been feeling tight on my upper calf just below the back of my knee. I did a short run yesterday, and I don't think it helped. Oh well. Superfrog is less than three weeks away. Gotta get this calf back to normal! Not going to do anything stupid.

 

Superfrog ? Cool. Isn't that the race LA is doing ?

Yup. But I'm cool - I signed up before him

Actually, they had an Active.com Schwaggle deal, and it's a friend's first half - so she convinced me to sign up.

I've got mixed feelings - the bike is 4 loops, which is going to be an interesting mental challenge... but I love San Diego and the beach, so maybe that'll carry me through!

I signed up for 70.3 before LA did. As a matter of fact, when they take away his title, and DQ him, I will have officially beat LA.  I think Jason will have beat LA in Hawaii.You have to beat him the hard way

Interesting mental challenge ? because it's 4 times the same thing or because it 4x a brutal course ? There is a 140.6 distance in Montreal around a 4km race track ie 180km / 4km = round and round and round......

Marc - I'm curious on how "hard" you felt the bike course was, especially in comparison to Tremblant (even though I know you didn't race it).

I'm suddenly thinking about the Rev 3 Quassy race in early June because it means I don't have to train as much over the summer for a big late season race.  It would be nice knowing that some of the longer workouts, etc., were done before school finishes up and it would leave a little more family time on weekends.

Pretty sure there are a couple in the group who have done the race, and it sounds just as challenging, if not more challenging than Muskoka.  Not sure I actually want to race another HIM that's harder than Muskoka at this point, but may consider it.

The temps were perfect on the day, basically 18-20C, which was ideal for me.  On the bike, up to that point I had probably had a bottle and a bit for water, and about 3/4 bottle of Gatorade.  I also needed to pee in T2 so I assumed I was taking in enough fluids.

Any other things that I should try to recall to figure out if I wasn't drinking enough?  I should add that I was feeling a bit nauseous and hot for the last 15km of the ride and dry heaved a couple of times on the bike, and once on the run, but couldn't get anything to come up.  I left that out earlier.

marcag - 2012-09-12 12:33 PM

ratherbeswimming - 2012-09-12 10:53 AM

marcag - 2012-09-12 11:33 AM

ratherbeswimming - 2012-09-12 10:21 AM Pretty sure I strained my calf over the weekend. I've been feeling tight on my upper calf just below the back of my knee. I did a short run yesterday, and I don't think it helped. Oh well. Superfrog is less than three weeks away. Gotta get this calf back to normal! Not going to do anything stupid.

 

Superfrog ? Cool. Isn't that the race LA is doing ?

Yup. But I'm cool - I signed up before him

Actually, they had an Active.com Schwaggle deal, and it's a friend's first half - so she convinced me to sign up.

I've got mixed feelings - the bike is 4 loops, which is going to be an interesting mental challenge... but I love San Diego and the beach, so maybe that'll carry me through!

 

I signed up for 70.3 before LA did. As a matter of fact, when they take away his title, and DQ him, I will have officially beat LA.  I think Jason will have beat LA in Hawaii.You have to beat him the hard way

Interesting mental challenge ? because it's 4 times the same thing or because it 4x a brutal course ? There is a 140.6 distance in Montreal around a 4km race track ie 180km / 4km = round and round and round......

4x of the same thing. Course still isn't posted, but should be flat and maybe even a little boring.

ratherbeswimming - 2012-09-12 9:56 AM

marcag - 2012-09-12 12:33 PM

ratherbeswimming - 2012-09-12 10:53 AM

marcag - 2012-09-12 11:33 AM

ratherbeswimming - 2012-09-12 10:21 AM Pretty sure I strained my calf over the weekend. I've been feeling tight on my upper calf just below the back of my knee. I did a short run yesterday, and I don't think it helped. Oh well. Superfrog is less than three weeks away. Gotta get this calf back to normal! Not going to do anything stupid.

 

Superfrog ? Cool. Isn't that the race LA is doing ?

Yup. But I'm cool - I signed up before him

Actually, they had an Active.com Schwaggle deal, and it's a friend's first half - so she convinced me to sign up.

I've got mixed feelings - the bike is 4 loops, which is going to be an interesting mental challenge... but I love San Diego and the beach, so maybe that'll carry me through!

 

I signed up for 70.3 before LA did. As a matter of fact, when they take away his title, and DQ him, I will have officially beat LA.  I think Jason will have beat LA in Hawaii.You have to beat him the hard way

Interesting mental challenge ? because it's 4 times the same thing or because it 4x a brutal course ? There is a 140.6 distance in Montreal around a 4km race track ie 180km / 4km = round and round and round......

4x of the same thing. Course still isn't posted, but should be flat and maybe even a little boring.

Course also has LOTS of sand running so I hear, a few miles worth when it's all added up.....  But it's supposed to be a great race.  I am doing Orangeman 70.3 the week before or i'd be doing it

Neil - i've done Muskoka and MT - even though i am not as strong on the bike as either you or Marc I would definitely say that the Muskoka course is much more challenging.  The chemin Duplessis which is the 'hillier' section of the course is short and not nearly as grueling as the last 30k on the Muskoka bike.  For one thing, it's a shorter hill section and I found there were lots of places where the downhill could really be taken advantage of at Tremblant.  Muskoka can be annoyingly twisty which at least for me made more cautious on the downhills.  Tremblant by no means is flat - I didn't find the course as taxing

Even with the Muskoka course being longer than 90k, I still biked the Tremblant course at least 15 mins faster than any time i did Muskoka - i think in addition to racing I've ridden the course 3 times.

ChrisM - 2012-09-12 1:12 PM

ratherbeswimming - 2012-09-12 9:56 AM

marcag - 2012-09-12 12:33 PM

ratherbeswimming - 2012-09-12 10:53 AM

marcag - 2012-09-12 11:33 AM

ratherbeswimming - 2012-09-12 10:21 AM Pretty sure I strained my calf over the weekend. I've been feeling tight on my upper calf just below the back of my knee. I did a short run yesterday, and I don't think it helped. Oh well. Superfrog is less than three weeks away. Gotta get this calf back to normal! Not going to do anything stupid.

 

Superfrog ? Cool. Isn't that the race LA is doing ?

Yup. But I'm cool - I signed up before him

Actually, they had an Active.com Schwaggle deal, and it's a friend's first half - so she convinced me to sign up.

I've got mixed feelings - the bike is 4 loops, which is going to be an interesting mental challenge... but I love San Diego and the beach, so maybe that'll carry me through!

 

I signed up for 70.3 before LA did. As a matter of fact, when they take away his title, and DQ him, I will have officially beat LA.  I think Jason will have beat LA in Hawaii.You have to beat him the hard way

Interesting mental challenge ? because it's 4 times the same thing or because it 4x a brutal course ? There is a 140.6 distance in Montreal around a 4km race track ie 180km / 4km = round and round and round......

4x of the same thing. Course still isn't posted, but should be flat and maybe even a little boring.

Course also has LOTS of sand running so I hear, a few miles worth when it's all added up.....  But it's supposed to be a great race.  I am doing Orangeman 70.3 the week before or i'd be doing it

Thats what i hear - though a course map would be nice, now that it's 2.5 weeks away!

I've been hitting trails and washes trying to get used to it. I think I'll be ready. I think.

Neil, I did Quassy last year.  You can have a look at my RR.

I think I rode it around a normalized power of 250 watts and ended up with a 2:39 at 185lbs.  I think that was good for around top 20-25 on the bike or so.  It's hard to be fast there.  I think really only the male pros go under 2:30 there for the most part.  I remember being right around Rinny's time because she did it that year.

I had a joule head unit that said there was 4,200 feet of climbing.

It's tough, but it's fair I think.  It gets rid of a lot of drafters too which I like.  There's no hill that will really ruin you.

I have a tentative plan to be back next year, but weighing closer to 170 if I have any say in the matter.  I really like the event even though it doesn't really play into my strengths which would be grinding out a big gear on a flatter course.  I went up this year just to hang out...I live about an hour away.  The field is pretty deep there from what I remember.  There's some strong athletes in the tri state area that show up and of course the prize purse is good so you get solid pro field...

Oh, I have an excuse to add this pic now too.   I got this with her this years after the race.  She's a peanut.  I'm only 5'9" on a good day.

I am sure the course is the same

Run

http://www.mapmytri.com/s/routes/view/run-jog-map/california/coronado/25922286

Bike

http://www.mapmytri.com/routes/view/130792807

You are right, I never rode the entire course end to end. I did an Oly on the tough part of the IMMT course so we had to do it 2x. As well I rode most of the rest of the course in training.

First of all the asphalt rode in Tremblant is perfection when comparing to Muskoka. There is a nice stretch in Muskoka about 20km long, Tremblant is like that the whole way.

I find Tremblant more rolling. You get more momentum and go up easier. There are many more short, very steep hills in Muskoka.

I know a few people that did both and they are typically 20-30 minutes slower on Muskoka. One guy I've trained with did 4:50Tremblant, 5:22 Muskoka. Dev on ST did did 4:46Tremblant, 5:06 Muskoka.

Muskoka had a bit of wind on the first and last 20km, Tremblant had 0 wind this year

The run is much easier in Tremblant.

Our tri club when down to Quassy. I can ask a few of them but I heard it was not easy.

Another one to consider is Magog 3rd week of July. It's Canadian Long course championships and you can quality for world ITU LD. $100.

Dev who has done Wildflower, St-Croix, Tremblant, Magog, Muskoka and others seems to say Muskoka is one of the hardest he's done.

For me Muskoka has been the hardest, then Vegas WC, then Syracuse, then Magog. Syracuse may be an option for you.

Early June races are tough for Canadians. You will not have enough long workouts in your system. Unless you can do 3hr trainer rides. I have done Disney 3x and it's end of May. It is far from ideal.

Muskoka may move to July

You are light, you should be advantaged by these courses. But I don't know how much hill training you get and as we PM'd more long rides might help alot. I am heavy but have access to a lot of hills for training.

DELICIOUS!

Oh, and the girl next to you is cute, too.

She touched my boob. On purpose. True story. I didn't get to touch hers, though, except with mine in {MELON PRESS}.

Thanks for the treatment options.  I've got to get something figured out.  Realigning my rib cage and shoulder to help my feet sounds about as obscure as I think the eventual solution will be.

Hey Marc any of these guys done Savageman?  I know a lot of Canadians come down and do this course.  I will be doing Mont-Tremblant 70.3 and 140.6 so just want to get comparison on time perspective. 
 
Thanks for posting your Muskoka Strava file.  That course looks all up and down.  I can see why some find that tougher as you can’t get into a climbing rhythm and take advantage of the down hills.
 
I want to do Quassy next year as well and those hills look a lot shorter but more of them.  Jay did a slamming job on that bike course.  Savageman has more total climbing at over 5200ft, one (1) 7 mile hill and a bunch of shorter hills.  The thing I can say about Savageman (doing it x2) the bike course hill grades are no joke and the majority of the climbing is in center 35 miles of the course.

One thing I do is take the course, turn it into a Computrainer course and tell the pacer rider to ride it at X watts. I check 3 hours later and he did it and I look at his time

So far it predicted my time within 2 minutes for Vegas, Muskoka and Magog.

I will run Savageman on it and give you a delta between it and Muskoka and Tremblant but looking at the Computrainer file.....it's brutal.

Thanks - I had seen reports between 3500-4000 feet.  Either way it sounds like a beast of a ride.  Is the run as bad, not so bad, ....?

Which brings up a good question for the group - if people were to pick a number, how many long workouts (2.5+ hours on the bike), would be a good number to then do well, not survive, at HIM?

Oh, and Muskoka in 35-40C weather - no thanks...

Yeah, Peterborough was pretty miserable during the run ... add even more hills, the really, no thank you. That's been one of Muskoka's saving graces is cooler weather.

Hey group,

Sorry I've been missing in action for the past three weeks.  I was in a bad accident on the tri bike and ended up in the ER with lots of facial damage and road rash.  Nothing broken thankfully, and the bike came out relatively uninjured.  I missed my Oly race in Pacific Grove and am not cleared to workout yet, although I've snuck in a couple TrainerRoad workouts.

But to add to my depression, this morning, a good friend and one of our OWS'ers and Ironman triathletes (9:48 at IMAZ) was killed while cycling  Young doctor and father of two.  My heart is broken.

Be safe out there my friends.  Life is way too short.

All the best,

Byron

Hey Byron,
 
Glad you are ok and I hope you heal quickly.
 
Sorry about your friend, such a tragedy.