Ironman Lake Placid : Official Thread (Page 85)

Awesome, Congratulations - cannot wait to read all about it! And just for the record, after completing 4 triathlons in three days, you are more than just a triathlete, you are a veteran triathlete!

WOOT!

Congratulations SEADOCHA!

Nice job breaking the ice with a tough one. Well done.

I just race American Zofingen today.  The hardest race I've ever competed in.  I'm not sure which was harder, the 5 mile trail run (ran 3 different time), or the 30 mile bike ride (ridden two times). 

75 miles of racing.  My head was spinning on the 3rd run.  2800' of climbing per bike lap was no picnic either!!

Just think how much these super tough races will help with LPIM!!

Congratulations on a strong weekend.  I'm going to check out some race reports now...and from the look of the thread people had a really good past couple of weekends.

Don't read on unless you have a dark sense of humor or want to learn what not to do.

Today my wife and I took the kids to our daughter's school where they were staging the 20th Annual Colin Casey 3K.  It is a fun run that raises funds for scholarships and honors a boy who died as a middle schooler.  Afterward, there are games and rides and a great deal of "end of schoolyear" fun for the kids.  This was my crew before the race.

After the race, my youngest was most intent on eating as many bagels as possible, the next youngest wouldn't tell me anything about the race even though I didn't see her after the first 50 yards when she sprinted away from her twin brother -- she ran the whole thing alone (that is, without Papa or a sibling although with a large crowd), my oldest son continued to moan and groan about how he never wants to do this again (he walked with me alongside for about 1.5 of the 1.8 miles), and my oldest daughter beamed once she learned that her time of 17:59 earned a medal for third place in the 7 and under girls category.

I, however, took leave of everyone to go run on a trail near the Potomac River.  A couple weeks ago, I missed the HIM that I had planned as a tune up for IMLP due to a virus.  Then I went on a trip for work to the West coast.  Training has been an afterthought lately.  So today was the first real "long run" in quite a while.  

I left with a small bottle of water and high spirits although my legs were really tired due to three straight days of running..  I didn't take any nutrition.  Wrong answer.  I thought that if I kept my heartrate low and stayed on cruise control that I could get in a good two hour run.  Wrong answer again.

Wow -- I bonked at about the 1:45 mark and about 12 miles into the morning.  For then next 2.5 miles it was awful as I struggled to get home, walking several times and generally cursing my own stupidity.  When the wheels came off...everything went to hell at the same time.  I couldn't keep moving forward and didn't want to stop.  I needed a toilet.  The mind games started and I had severe anxiety that the spare key wouldn't be hidden where it belongs and I'd get home to a locked door while the kids played at the school.

Thankfully, the key was in the right place.  Once I got home I had a nutrition shake immediately and started to make a sandwich.  I could barely eat half of it.  My body was in full rebellion with cold shakes, the sense that I couldn't hold my bowels, dry mouth and enough ache to fulfill a year's worth of training.  I didn't have the energy to shoo the dog away when she licked my ankles and calves like a salt lick.

Needless to say, I didn't go to the pool -- as had been planned -- and I backed off and skipped the ride tonight.  When I finally managed to move about and become a father again a couple hours after lunch, I looked and felt like Herman Munster taking the kids to the playground.

Let that be a lesson to all of you -- ease back into training after missing multiple workouts, don't go out for more than 60-75 minutes without nutrition.  And, make sure that your spare key is in the right place.  The mind games were the worst part of the whole ordeal.

I missed this before.

Congratulations, Erin!!!  That is a fantastic time and I enjoyed the race report. Sounds like quite a challenge.

And more congrats out to TeamAndyBU and Team4Cooper on completing more tough races!

Here's a pic of Jim (MajorBC) Dale (dtoce) and myself at Rev3 preview course.  What a stellar day.  Amazing weather and lots of laughs.  Was a real blast out there - GOOD TIMES!!

Congratulations. Def. a tough course! whew! I was feeling dehydrated from the previous races when I woke up Sunday. Basically I try to keep a hammer fizz in each water bottle that I drink, take 2 endurolytes to the hour and take in a serving of hammer perform or a serving of gu roctane drink on the hour if I'm training/racing for at least 3 hours. I will either be consuming bonk breakers or gu/hammer gels as well. It seems to work for me, but everyone is different. I also take 2 endurolytes before bed and in the morning

Hope everyone had a great training weekend!!!

Outcomes & questions from this weekend!!

1. Finished a 4.5 hour ride with 4500ft of climbing and a 45 min run in 85 degress weather.  - Outcome - Confidence booster!!

2. Questions - I have beeen riding for over 20 years and have NEVER used Chamios creams - I must be geeting soft in my old age beacuse I am raw. Does anyone use Chamios creams and if so which ones?

3. I had a great fuel plan on the bike - 1 bottle of 8 Hammer gels and filled the rest of the 24 oz bottle with water. Bottle  = 720 claories , 1 Bonk Breaker bar , and 2 bottles of perform and 3 bottles of Gatorade. That worked for 4.5 hours of riding !!!

4. Question - At what speed or point do you get out of your aero position while climbing?

5. I also figured out my sunscreen issue - I used my kids +50 sprayon and it worked GREAT no problems with sweat either. The only problem is I missed one part on my back a 4 inch circle and I found out what would have haapened if I did not use any sunscreen.

Well done!!  Courses like Harryman, AmZof and Quassy WILL ABSOLUTELY 100% make IMLP Bike Course seem so damn manageable.  And the Run Course, too. 

Everyone's salt needs are different; and your individual salt needs will vary depending on course and temperature. 

For the Lake Placid course, if it's between 80 and 85 degrees, for the avg athlete 300 to 350mg of sodium per hour will suffice.  You can get powerbar gels with extra sodium.  You can take Hammer Endurolytes or Salt Stick caps which also have potassium and vitamin D. 

9 Weeks to GO!!!

Quote of the Week!!

"Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming."

John  Wooden

Scripture of the Week!!!

Cast all your anxiety on Him because HE cares for you.

1 Peter 5:7

Congrats on finishing the race.  Try and not let it get to you.  It is all to prepare you for LP.  If DC is correct about the course then you are going to be more then ready for LP.  Keep up the good work.

Congrats on the races this weekend.  That has to feel really good doing all that racing in one weekend.

Congrats on that race, that sounds like one tough race.  You are going to be ready for LP for sure

That sounded brutal,  though if something like that is going to happen it's best to happen while training.  Keep your head up and slowly get back onto your training plan.  You will be ready for LP

Congrats on the great weekend of training.

2. You know after doing my 2nd century ride in the past two weeks, I have the same question as you.  I have never used chamois cream before so I have no idea what to look for when choose a brand.  I'm interested to hear what others use. 

4. During my century rides what I noticed is that I like to be in aero when I'm climbing.  I saw myself every time a hill came up I would get into aero (It just seemed easier for me)  Though I have to say I haven't done any climbing like you guys have been doing or what LP has.  My routes were based on getting from point A to point B as easily as possible (hate having to stop to look at maps or directions).  I'm still thinking about changing my gear settup so we will see what happens there. 

5.  I have to start thinking about sunscreen as well.  There was so much I learned when doing the century rides.  I wasn't wearing what I plan to be wearing for LP (still getting my race gear finalized).  I  plan to be racing with the calf sleeves and also the cooling arm sleeves.  So I'll just have to worry about my shoulders, back of my neck and then just small little exposed areas.  (I was surprised at how sun burned the back of my hands were) 

Solid work triguy and jmoney! You are the cheerleader of the day Jason.

I, personally, use lots of bodyglide in the affected groin area and have used a second pair of bike shorts on very long rides-over my trishorts. I'm still unsure if I'll do this or not at LP, but I did it on the rev3 practice ride and had NO issues at all.

For sunscreen, I've experimented with several so far and the one I like best is a spray for sports, spf over 100, 2 applications over the weekend pre-ride/run and no issues with eyes or sunburn. I'll post the name of it when I get home.

I find myself getting out of aero on the hills whenever I need to sit up and make strong circles to keep my cadence. It is usually a moderate incline but I go by feel.

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The time is flying by. Stay strong and consistent everyone!

2. I use Aquaphor for long rides. I have also heard of people using Desitin (I tried it and it worked but didn't like the smell). I have also tried some of the specific brand names like Assos and Chamois Butt'r. I found the Aquaphor to work just as well and a little less expensive.

4. No real science on this for me, I stay in aero until I feel like I need more power than sit up and back on my seat.

Thanks for answering the questions

Heres one I left out.

With no 1/2 IM in preperation for LP would I be a NOOB if I wore my Aero helment for a 4 hour ride. I want to see if my head swells and what me sweat run off is like witht e Giro I have never raced anything more then a sprint with it. I also want to see how my head and neck feel with it after 4 hours.

But I don't want to look like a dope riding local rodes with a huge head.

I've worn my Aero helmet only a few times in training; right before a race as prep - and I got a few comments shouted to me from moving vehicles - which never happens otherwise.  So, perhaps, prepare for some critique from passing motorists  

But yeah - I say wait for the HOTTEST Long Ride and wear it and see how it goes.  I'll don my Limar Speed Demon Aero Helmet for 70.3's, but *I* tend to run hot so I'm conservative for the Ironman distance and go regular helmet for ventilation and it's easier to pour water on the skull if needed. 

Absolutely do the local rides with the helmet.  Test it out.  If any of us see you or pass you on the road, instead of a goofy look, we'll give you a thumbs up.

As a bonus, except for real gearheads who identify everyone by the bike they ride, no one will recognize you if you have the aero helmet plus glasses on. 

So - I had a really, really interesting day yesterday, and I'm curious of anyone has experienced something similar:  being somewhat pissed that an injury seems to have healed so suddenly.

I know, that sounds weird, but it is all in the set up.  This weekend I participated in the Reach the Beach relay -  a 200 mile trek over 24 hours with a team of 12 people.  Initially, I was seeded in one of the longer leg sequences - totaling about 20 miles over three running legs.  My plan was to do them at an easy pace and treat it as a long run in prep for Lake Placid, since there would not be any real quality rest/sleep in between each leg.

However, as I mentioned in a previous post, I've been in soft tissue injury hell - the most recent being something on the outside of my right foot that had symptoms of a sprain and symptoms of cuboid syndrome all at once.  And the possibility of a stress fracture couldn't be ruled out either.  All told, I've missed about 4 weeks of running on this one injury, nevermind the two weeks prior due to tendonitis on the other side of the same foot.  Fortunately I've been able to hit the bike trainer hard, so fitness loss has been kept to a minimum.

Anyway, due to the injury, I swapped legs in the relay with someone and took a set that had fewer miles.  I ran the first leg (4.6 mile) with no issue, but started feeling my foot ache about 2 miles into the 2nd leg (another 4.something miler).  At that point I knew the third leg of 7.6 miles was out, and someone would have to take up the slack.  My foot was achy the rest of the day Saturday, and while I could put weight on it, it wasn't necessarily pleasant.

At the end of the day, when I was home, I popped two advil, taped up my foot with low dye taping in desperation, and crashed for 11 hours (after getting 2 hours of sleep over the previous 36).  I woke up Sunday morning with the foot feeling surprisingly well, but not 100%.   This has been the routine - it feels good for a brief period of time of no weight, but then starts to get achy.

However, that never happened.  I did the alternating ice/warm water bath thing in the morning, retaped, and went about my day doing errands and yard work, etc.  Halfway through the afternoon I realized I hadn't felt anything, and in fact, the foot felt better than it had at any point in the past 4 weeks!  WTF?

Even 'testing' the ankle by rolling it in such a way so as to highlight the point of pain (where the peroneus longus tendon attaches to the foto) feels... normal.

How the eff did it go from feeling like I set myself back 4-5 days to feeling like 100% healed happen in the course of two advil and a nights worth of sleep!?  And why did it have to happen one day after the relay - why couldn't it have happened at any point in the previous 4 weeks?!

I still don't trust it, so I'm going to take this coming week conservatively and if things go well, give it a short run test, and then build from there.  So don't get me wrong, I'm glad it seems better, but I'm actually kinda pissed because I feel like it cheated me out of finishing my portion of the relay!

Anyone know the condition of River Road? I plan on biking from my campsite, Whispering Pines on Rt. 73, to Whiteface but don't want to ride 3/4 of the way up River Road only to find I can't reach 86 due to a closure or something.

Can't wait to spend 4 long days riding the hills of LP!!!

LOL I think we are like twins.  I'm just about to buy a new aero helmet, and was thinking about this same thing.  I have a late HIM but I was thinking about trying it out on the long bike rides, but I would be afraid to scare the neighbors (all black with black visor).  If I would be racing with my entire LP race setup they may think I'm some kind of superhero.