Ironman Lake Placid : Official Thread (Page 74)

Great weekend everyone!! 

I've been waiting for the official results to post.  I did an Oly yesterday and finished in 2:33:41, that's a PR by 16+ minutes*.  My highest priority for the day was to try to run 9 minute miles on the 10k, I averaged 8:43s.  I wish my bike split was faster but I did take 2:30 off my best bike split for this course. 

* The swim ended up being a bit short by about 3.5 minutes.  Either way, that's still the equivalent of a 12 or 13 minute PR.

not racing this weekend, but next weekend is my first multi sport of the year... then Triple T Ohio weekend after that.

I would tell you what Duathlon I am doing but you both are in my AG and I don't need any more comp than what is already there     Du the Lake Duathlon in Syracuse.  Great race, should be about the same size as the River Du....

Didn't race this past weekend but looks like I'll actually be able to do the half marathon I had planned this upcoming weekend! It seems like my foot was just some tendonitis, and with some icing, ibuprofen and compression is feeling much better.  Wore some old stability shoes with the laces tied loose and compression socks and got my long run in no problem yesterday. Although at this point I'm more excited about my first tri of the season that's in 3 weeks...

And don't scare me like that dtoce, 12 weeks seems wayyy too soon!  

awesome! so glad the foot is doing well for you!

so I have not tried this yet, but am considering it. I got this ice wrap thingy at an expo called Arctic Ease cryotherapy wrap. It's really for wrapping knees, ect... I was thinking about wrapping a drink bottle in the special needs bag to keep it cold. NOt sure how long it will last, but I may experiment with it during training and I will keep ya posted. I've seen them  sold at Dick's sporting goods as well. It seems to be very thin. I've never tried it on a bottle, just on my knee and it was cold enough.

glad your foot is better...much better if you can get a LR in-very nice to hear that

and Rusty said 12 weeks first! It's his fault...

3000 in the pool this morning 1 hour run tonight.

Question I currently have a pair of Desoto 400 mile shorts I like them to ride but I feel like I have monkey butt in them when I run has anyone tried the Oomph Kilauea compression short?

http://www.oomphsports.com/Merchant2/merchant.mvc?Screen=PROD&Category_Code=MSBTM&Product_Code=25409

I haven't tried them but it looks like something I may want to try. I like the ouside flask holder.  I figured I would try to use a flask for LP, but I haven't figured out how I would carry it yet.  This looks pretty cool.

12 weeks eh?   Hmmmm......definately feel run and swim ready so I imagine it will be the next 12 weeks on the bike...LOL   Now that we can get out without turning into popsicles it will be much better

If the 11/28 on the back isn't working for tiny inclines than I highly suggest you talk to your tri shop about a compact crank.  Perhaps they can cut you a deal.

as Bobby said, the compact up front will help-as will the nonstandard 11/28 for gearing...rather than 12/23, as you've already added 2 more gears than 'usual'. I would second this suggestion.

other options include:

-training harder by spinning the biggest gear you can (one smaller than you would normally on any hill) and add hills to your training schedule as a weekly ride (like you didn't expect that answer...)

-changing to an 11/32 cassette (which would not be my suggestion) which will give you more gears for uphills and let you keep the 11 for the downs

--------------------------------------------

For me, it seems that 11/28 will be plenty and that is what I am going with--now I just have to keep pounding the hills myself in training (*I do have a compact crank, however)

Dale

since you missed the thread this is what I am doing... I am going to a 12/32 on the back. Why? some may ask... Well I plan on not pedaling going down descents. Saving my legs. There is no benefit for me to go from 25-27 mph  and using that energy and if I am going above 30 I probably have already spun out of my 11 so, again,  there's no need for it. Also, I don't see myself hammering at any section of the course so my 11 is going to be useless. I am setting my ego aside on this one. If I wanted to spend more money I would have bought a triple crank but I figured I'd get more bang for my buck with a 12/32 cassette. My legs will thank me during the run and my fiance will thank me for not limping at the wedding.

And just as another data point, I'm going with my 34/50 crankset and 12-27 cassette.  I looked into changing out my cassette after seeing Boo mention a 32 - but the only option that would have given me a bigger gear back there with my current derailleur looks like an 11-28.  Didn't really seem worth it for a single tooth.  And although I'm just starting to figure my way around all this stuff, I get the idea that the 34/27 combo is on the easier side anyhow.  Then again, I'm on a road bike, so that might explain some of it.

X2!!!  Go hit the hills and train hard on them!  11/28 should be more than enough for LP!

for you....

This is something I've been trying to find in race reports and online. For some reason they don't mention it in the course description. What is the steepness of the hills on the course? 5-10%? Couldn't determine grade when checked out strava / garmin routes.

I've asked this question a few times and got zilcho answers.

just go to mapmyride.com and look for the route... it's already in the database. it will how you the grades.

I haven't done so or know off hand or I would tell you.

The real course video that I have for my computrainer has the grade between 3% and 8.9% for the climb out of transition and prior to the Keene decent. After the decent it is fairly flat with some 1%-3% grades, the turn towards Wilminton at Jay is around 4.5% then back to flat with small inclines of 1%-3% until mile 44.5 where there is a series of stair step climbs that range from 2%-7% through mile 54.5.  So according to the Computrainer the steepest are out of transition. Never having ridden the actual course except on the trainer, I agree the placement is what makes them difficult and really pulls your average speed down. I'll be interested to see how the actual course compares to riding it on the computrainer, but that won't happen until race day.

I think it is just helpful to note that a steep hill or long slow hill is coming. You have to practice hills to improve your shifting and spinning on them.

Here is the 'map my ride' link

http://www.mapmyride.com/s/routes/view/bike-ride-map/new-york/lake-placid/403905

You can see that there are 2 smaller hills before the big DOWNHILL. Then there is a long slower uphill lasting about 10 miles from mile 44-54 which includes 'da bears'.