Ironman St. George : Official Thread (Page 8)

Hey.... one of us has to win.

And you can't win if you don't enter!

I just looked up the Sunset for the race because I'm making that my goal... finish at or before Sunset, 8:27pm.

So I now have an official target time in my training plan, 13 hours 27 minutes.

What I think is really cool though is that May 5th is also a FULL MOON!
So anyone who is running after sundown, you'll have a beautiful desert full moon to run under. How cool is that?!!

Thanks.. I read that post. Nothing I can do about it now... just have to keep my eye on it. Not ready now and next year is out, so maybe after.

"official target time in my training plan, 13 hours 27 minutes"

Im glad you found that out because my first goal is to finish with day light left.  The fool moon thing is pretty sweet too.  That should make for a good night of spectating

                  5 MONTHS....

When I rode it a couple months ago, the first lap went great. I felt like a million bucks. By the time I hit the dam on the 2nd lap though... it got hard, and I got slow. And the 2nd time up the wall... REAL hard.

The way I look at it. If you're a rider, you can probably do the first lap no problem. What we're spending the winter training for is that 2nd lap!

Doing it with temps below 30 though... HARSH!

I live in Dallas and it's fairly flat here.  My 36 mile practice loop has about 1,300 feet of gain.  What I do is hill repeats and make sure I ride the course where I am against the wind for the largest part of the ride.  Other than that, just make sure you put in a crap load of miles and 5-6 century rides prior to IMSG.  I'd also hit the mountain bike too.  I find it attacks the quads in a different way.   

if you don't have hills to ride you can...

1. ride in your hardest gear for intervals,5-10 min on, then ride normal for a few min, repeat

2. If you only have one or two hills. Do several repeats, go ride, come back and do several repeats, etc

3.strength train- It doesn't get any better than squats and deadlift for developing hip flexor, leg, glute, power and strength.  ( the hard part is finding a weight that gives you benefits but doesn't make you too sore for tomm. workout)

p.s. maybe bryancd can give some advice. he knows a thing or two   Hey bryancd, any details on the camp or should we pm you?

Thanks for the tips on the hills.

Re: the camp, if it includes a swim, it will be way cold in January.  Still, keep us posted on the details.

Keep us updated.  March 16th seems a bit too late.  I may do the 27th if possible. 

Eyeing this race for 2013.  Being a flat lander in the great white north I did a very hilly bike ride back in June and realized I was missing some power and felt the lack of adequate strength training, weak glutes, etc limited me (not to mention a few extra pounds).  Working on additional weight work this winter to be better prepped for hill workouts next year.  I used to think the harder intervals on the bike trainer over the winter would pull me through but found out it wasn't enough for my circumstance.  We had a bad spring in 2011 providing little opportunity to get out on the bike in the spring was an issue too.

Nice to know they have a camp out there as I was looking at doing some type of hilly early season camp in 2013.  Any idea on the cost of the St George camp?  May be to much with flight, lodging, but I'd like to see that course beforehand.  If not I may end up at HFP Racings camp in the hills of Georgia which is a week long and finishes up about 4 weeks out from St George where I can avoid car rental and flight.

I'm in St George for the weekend. Its 50* today which felt perfect on a beautiful 10k trail run.

Doing the double lap bike course tomorrow. Should be the same temp. I'm sure it will feel chilly on the downhill, but when the sun is shining here, it just feels awesome in this temp range and the uphills will feel nice. So while its not necessarily "warm", its definitely doable to get in some route practice!

Hi IMSGeorgers - I've been mostly taking a break since the Philly marathon and not thinking about anything racing related (which has been sooo nice, although the off season was very short) but just booked my flight out west for the race. Yeehaw!

My training plan starts on Monday officially... and I'm predicting a rude awakening. But getting geared up and ready to go. Happy Holidays to all!

Ryan

I just started my 20 week program today Ryan!  I've had a few 8 hour weeks re-buiding my base after my big 2 week off season...  Gonna try to get to STG over a few days in end of Feb, beginning of March, to ride the hills everyone is talking about.  I have a weekend ride that has the same elevation gain but it's 2,000 ft lower in elevation and probably not as routinely windy.  I do have the Pacific Ocean to swim in which I do every week and that is a brisk 58 deg so I think that helps!

Can't wait to do this monster!

Eric

Hey Glenn, enjoyed fighting the wind with you up through Gunlock and in to Veyo. Hope the mountain bike ride was a wee bit calmer and warmer.

Dan.