Ironman Coeur d'Alene : Official Thread (Page 81)

You guys are right on. Shanks dolled out 120 miles with a 4 mile t-run last weekend and of course I turned it into 131 and didnt run. My weekend workouts suffered as a consequence. Yeah I know, what a dummy I was.

I keep thinking of what some of you have mentioned regarding each workout that compromises tomorrow's workouts is stupid but at the same time I think you benefit physically and mentally from overreaching on occasion. However, your overall training load may suffer. Thankfully Shanks didn't throw any intervals in that long ride like you got kstater39. 

I agree that what we are doing now is amazing! Wait until June haha

Anybody else planning on living off the course?  I found that I can eat drink pretty much whatever during my training (I haven't been any one thin exclusively....just a mish mash of stuff I have laying around), and really like the idea of keeping things simple.   I'd rather just have a few snacks or comfort food stuck in my pocket for a pick me up.

Any suggestions.

A few pages back there’s lots of opinions on the subject some better than others. The only thing I recommend is figure out if the Power Bar gels sit in your stomach and or when you can take them. I just figured out that I still have an Iron stomach only if I take the gue’s 1hr15m apart anything sooner and I'm hosed on long course events.  Something that plagued me all last season.  Good luck

Some thoughts:

1) why pay a coach if you aren't listening to them?

2) any coach worth his/her salt will justify a workout (they should be thinking about that workout in the context of the surrounding workouts, and within the context of the larger plan and training cycles.

3) communication between athlete/coach is important... tell them you think you could give more on the bike, and listen to their response.

4) after the above, assuming they don't forbid it, don't be afraid to bike hard.

We have a saying in the military “Stop Nukeing it” meaning your over thinking things and making something way to complicated.  Make a plan simple and go from there.  Sometimes I think the HR monitor has totally screwed us.  Yes I have a HR monitor, but I still go by feel.  My favorite thing on intense days is to see how high my HR goes and how long I can keep it there.  On endurance days I like seeing how I can control it by keeping it low nothing more than a simple game for me.  Because come race day and “MURPHAY” strikes and my HR monitor stops working I have to go native and do the race by feel.  Because my training is mostly by feel it becomes muscle memory for me verses depending on my HR monitor.  

Time for a 75mile bike.

Hope everyone has a sunny weekend to train.

Tim

x2.  The most important thing is that you aren't missing workouts.

I do specific intervals (by power) when I'm on the indoor trainer.  But on my long outdoor rides - some days I'll just go RIDE.  It lets it be fun again.  Yeah I can find an RPE in my head but with the hills where I live, nothing is going to truly be a steady effort.

So, from those of you that have done CdA, in your recollection or notes (and if this has been asked, I'm sorry--I'll keep the answer and reply when it is asked again), how long is the longest hill out there.  I hit up a super hilly 75 miler today (Garmin tells me 4928) with the big climbs easily being 2+ miles long at a time. From what I can tell, none of the CdA ones are that significant of a climb, right? Today's hills kicked my butt...

I'm not sure what the exact distances are but there are about 18 hills per loop (and a bunch of smaller bumps).  The 2 biggest hills take me around 6 minutes to climb, the other 16 hills are in the 1 to 3 minute range.  With CDA it's not so much the size of the hills but the number of them.  They have also done a good job of stealing your speed by putting turns at the bottoms of the hills so you are constently slowing down and speeding up.

It's a funny thing trying to remember how long the hills were.  I can picture a lot of them but I really wasn't focused on the duration.  Maybe someone who has done it recently on a Computrainer can give you a better idea.  There are quite a few short steep ones and not very much in the way of long drawn-out 5% hills.  Hayden has a lot of tree cover so you get some shade when it's hot out.

All I know is they seemed a lot longer on lap 2 

6 minutes sounds heavenly after today's 15-20 minute climbs....I think I need to do more hill repeats though. 

Thanks guys!

And Spud--I'm sure they do grow bigger on the 2nd loop!!

Nothing like playing catch up. Crappy weather in Michigan (saw snow today ) so rode 60+ on the computrainer. First ride over an hour in a month or so.

10 weeks to go!

Hi all...long time lurker, first time posting.  I have really enjoyed the discussions and have learned a lot from you all.  Question---how long are the feed zones during the bike?  I'm wondering if there is enough time to grab a bottle, fill my Aerodrink then drop the empty before leaving the zone without stopping.

Hard to believe already at the mid-point of my training plan...yikes!!

- Bill

Good work Shermbelle and don't fall for what Brittany says. That girl will slice your heart out on course at IMCDA! I'm trying to ride hills as much as the weather allows.

EDIT: Welcome to the fray. I guess its about 25-30 yards on hydration/nutrition sections and there are drops I think at the front and end of each. 

I got up to do my long run followed by a swim this afternoon and have yet to leave. I think I just talked myself out of doing it until after my swim. I think today is going to be one of those training days I have to guilt myself into doing the run. The swim will be no problem being that's when I get to relax. I think I need to go read “Born to Run” to get pumped.

That's funny, because I'm sitting at the computer avoiding my long run as well.  It's sunny, but in the 40's with wind gusts.  I called a friend hoping they'll get my but in gear. 

I did my first triple yesterday.  Suprisingly I feel pretty good today. 

My new motivator.  The sooner you start the work out the sooner you will be done.

Well NOLA was not much of a help.  No swim due to high winds.  Potts bailed on the race because of it.  Basically, a massive draft fest by others on the bike and a flat, cool run.  Refs did not care.  Ugh.  I should have done Galveston instead.  Biked and ran just fast enough to be able to hit my upcoming 17 hour week with force.  Expensive weekend.  I guess I will count this past week as a recovery week.  Finished in 4:10:00.  Bummed about all of it.      

Anyone else finding they are getting slower?  I have my superstar workouts on short (hour long durations).  However, my long ride or runs my pace is slowing (4 weeks ago my 17 mile pace was sub 9 and finished very strong, now had a 16 and 17 mile run 10 to 10+/mile).  One thing I have to rethink is the late night runs.  I have had success in the past by doing this on weekends  to maximize family time but the length of long runs late at night is working on me.   Anyway looking for some comparison.

As always, thanks in advance.

Nailed my long run today.  16 miles in 2:03.  My longest run by two miles, and it was almost effortless.   Had some minor IT pain, but from experience I should be able to get rid of it in a few days.  Aerobically it felt effortless, and could have gone farther.  Major confidence boost thats for sure.

Had a pretty decent week.  120 miles on the bike, 42 miles running.

How'd you all do this week?

kstater39: probably a function of fatigue. Bet if you took a bit of time off to let your fitness adapt/fatigue diminish , you'd see faster, not slower times.

I run very early instead of late, and thus have my freshest legs.I seem to be getting faster around now but I am not after speed so much this year. I am after volume. Yes, its curious why the speed is increasing when I am not training for it specifically. I've averaged 50 miles per week for the last 4 weeks and hope to bump it up some.

I should note that I stink at taking days off, but am being forced to take more down time this IM to preserve the household peace. I think Mrs. Slayer has hit her limit of IMs for a bit. Shanks is one thing, Mrs. Slayer is something completely different. She was very tolerant for 2 IMs. Following up with a June one after a November one was stupid. Just pushed the envelope too far.