Fred D Mentor Group - Part II (Page 74)

I completely agree Fred.  Honu's elevation gain is actually somewhat high.  Right around 3000 feet...but the course is actually really easy if the wind isn't blowing.  It's a whole lot of short rollers where you can carry speed into the uphills.  Then it's just a mellow climb up to Hawi, and a short climb back up Kawaihae.  I'm pretty sure if the course was completely flat with the exception of Hawi and Kawaihae, and the total elevation gain was only say 1300 feet, I wouldn't go much faster.

That would be .......Vegas !!!

Seriously, that's what it would be. similar bike, similar run. Brutal heat.

Wow, I was catching up on the thread. Then I read your incident. Then I read the tragedy of your friend. I am so sorry.

You are right. Life is too short. My condolences.

I'm so sorry to hear about your accident and your friend Byron.  Heal fast.

ratherbeswimming - 2012-09-12 12:21 PM 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.

It may not be a calf problem.  I was having very similar symptoms (tightness right below the back of my knee) and it was actually my hamstring that apparently has an insertion right below the back of the knee (any docs want to confirm that?)  I had been trying stretches and icing on the calf but it wasn't really helping.  Once I was directed to the hamstring instead, it resolved quickly.

Heh, yeah.  I remember the day my wife and I rode up to Hawi on a windless day, it was a pretty easy ride.  The next day we were out riding near Waikaloa on a windy day.  There were sections where it was harder riding downhill into the wind than uphill with the wind. 

One friend who did Tremblant 70.3 and the full IMMT  is doing savageman this weekend

I'll give you differences when he completes. He also did Mooseman

Fred D - 2012-09-12 9:29 PM

axteraa - 2012-09-12 7:58 PM

ratherbeswimming - 2012-09-12 12:21 PM 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.

It may not be a calf problem.  I was having very similar symptoms (tightness right below the back of my knee) and it was actually my hamstring that apparently has an insertion right below the back of the knee (any docs want to confirm that?)  I had been trying stretches and icing on the calf but it wasn't really helping.  Once I was directed to the hamstring instead, it resolved quickly.

. Calf pain near the back of the knee is definitely not just a calf issue. Many differentials in the diagnosis. Ice, rest.

Thanks guys. On a self-imposed running hiatus. I've felt it in the arch of my foot, the top of my calf, around my kneecap on flip-turns, and a little in my hammy. Certainly odd. Pretty sure I just did something weird to my leg as a whole. I know I ran the last mile a little funny due to rocks and mud in my shoes... 

Lots of rest, rolling and swimming are on the agenda right now.

I think the FD has to be lowered a bit.  On my P3 there is a small sliding bracket that made it easy to do (for my LBS, not me...)

Edit to add: Happy Birthday to your 7 year old!  

Bunch of people from my tri club did it.

Comments were that it was super well organized and fun, parking easy

The head coach, and uber biker said the bike was compared to 1 loop of Lake Placid

There is also a Oly Saturday+HIm Sunday entry. You do both.

it's not too close to Tremblant for you ?

Byron, condolences on your buddy.  That's awful and scary.  Heal up soon.

This was my issue.  I just did not get enough of those long rides 2.5+.  I would think you would want to be doing that every weekend from 12 weeks out.

I did a fair bit of 90-120 minute rides with high intensity but not enough.  Even with the intensity I still think I needed those 3 hour rides to get that mileage/time in my legs.

x2.  Very sorry.  Heal up.

X3 - hope you are on the mend, and very sorry for the loss of your friend.

Agreed. This is the minimum. I went to Garmin Connect, said "show me all rides, 2.5+hrs, between June 1 and Sept 1 and it shows 12. 1 per week.

When I did Orlando in May I struggled on the run and it wasn't because of my bike pace nor my run volume. It was my bike volume. And this is the tough part for Canadians and early summer HIMs.

Go to QT2s tri calculator, play with the bike volume. You will see that bike volume is the biggest influencer on the difference between your HIM run time and Open run time.

Use Jan/Feb/March to get a great run base. Keep your FTP up with a plan 'a la Jorge'. But this will not give you that long ride endurance.

When April rolls around get a ton of miles on the bike.

I'm considering this race, especially since Tremblant is sold out and I waffled on that one for too long.  I like the idea that the venue is at an amusement park and if we plan a mini-vacation then the kids should have lots to do.

My one concern is the point that Marc raises about getting in enough long rides.  Ryan's thoughts of staying consistent over 12 weeks makes sense, but I wonder if one needs that many, or if 8 weeks would be sufficient.  I'll run outside in the winter, and am happy to ride in the cold, but if the road conditions are sketchy then you're relegated to an indoor workout, and 3 hours on a trainer IMO is no fun.

You can extrapolate what you will from my 2011 data but I find Rev3 to be probably 10min slower per lap for me personally with my w/kg.  For the lighter guys wielding great w/kg they probably wouldn't notice as much.

IMLP...we won't get into my horrible execution.

I'm going to probably do it again next year.  If you have specific questions feel free to let me know.  Good family atmosphere.  Kids can have fund.  Logistically not as crazy as some events can be.  Swim is in a nice lake.  At the same time, very high quality field.  Bobby did it too so you could ask him.  I live in CT so a lot of people do the Rev 3 > IMLP combo.  It's kind of the standard I notice.  I for one will not do that again.  I never bounced back like I expected to and sort of couldn't get sharp again after Rev3.  Maybe too close for me personally, but that is a different discussion.

Fred, I would imagine you'd do pretty well there with your strengths.  Not a PR course, but I'm not one to chase time because courses are all so different.  You can probably go 15 minutes faster at some other course. 

PS.   Very sorry to hear the bad news above.  I hope you heal quickly and the family of your friend is doing the best they can.

You posted this while I was writing my question about 8 weeks being enough.  I love that you have all this data and can share it.

I'll be bugging you a little once I get my new PT to figure out the best way to use the Chung method for testing my position.