Ironman Coeur d'Alene : Official Thread (Page 92)
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-02 9:25 AM Nerdjock is a big baller! Way to gut it out and be smart. Check out what Slayer got for his bday from all3sports.com : Slayer big and fast dream http://twitpic.com/4rj9ue Awesome ride: sure is going to make it a bit tougher to hand if off to the bike handlers at the beginning of your run. (Like parting with your favorite couch) |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() April was an awesome month of training for this kid. I only missed a couple of workouts due to bad water quality in the ocean but otherwise, I nailed everything. I did a tuneup race at the beginning of the month (An HIM Run @ IM Pace) and set a new personal best for the distance. I feel like I am in the best shape of my life, especially after my tuneup race on May 1st. Now that I don't have to worry about running a late Summer Marathon after CdA, I am going to focus on running a Sub-3 marathon in the fall before I start training for Boston. (I Qualified Yesterday)
May is going to be all about the bike, and maintaining my Run and Swim Fitness. Train Well Everyone |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Dang those are some big run miles Waterdog66! Good work and nice job on the BQ! |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-02 11:25 AM Check out what Slayer got for his bday from all3sports.com :
I think He may be unstopable now!!! Dangerous!! Congrats. |
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Veteran ![]() ![]() ![]() ![]() | ![]() JoshKaptur - 2011-05-02 12:11 PM Hey all, we've already discussed at length having the right gearing for hill climbing (chainring and cassette sizes)... but that's not the entire discussion. Many of you will already know all that's said in this BT article I happened upon, but for the rest here's a reminder to not dicount the TECHNIQUE to help you tackle the hills efficiently at Cda (and in all your riding). The article applies regardless of what your chainring/cassette of choice may be. On group rides I regularly watch people start to climb a hill, and work their way in (easier) on the cassette. They get to their easiest gear on the cassette, and then downshift (easier) on the front. As the article points out, and as you will experience if you do this, there is a tremendous loss of momentum/power that takes place... because you're basically skipping several gears combinations. More precisely, you're making a greater change in gear ratio than is necessary. The article points out in simple terms but with good science why you're far better off with a simultaneous (or nearly if your derailleurs are prone to misbehaving) front down + rear up shift. It will allow you to carry your momentum much better by essentially ensuring that your chain remains under tension throughout your move to easier gears. As an aside, and this isn't mentioned in the article, the compact crank offers a shifting technique advantage for most riders... ie an advantage not only in the gears you have available, but also in how you shift through them. Even with the technique described in the article, there is still greater inefficiency between front shifts than there is between rear shifts. Any time you shift in the front, even if you make a simultaneous rear adjustment, you lose more power transfer to the wheels than you would have if you could have just done a rear adjustment (I'm curious how much less this happens when riding electronic shifting, but that's another tangent). With the compact crank, many riders will be able to spend more of their time in the big ring up front and avoid front downshifts. This is a HUGE help, thanks Josh, yet again, er coach!! I basically have been learning this technique by trial and error, best to have it confirmed as the right or good technique. I decided over the weekend to go buy an 11-28 too after the discussions on the board here last week. I really appreciate everyone's input into this board, you all are great mentors, especially the vets, couldn't thank you all enough!! |
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Regular ![]() ![]() ![]() | ![]() phatknot - 2011-05-02 11:25 AM Nerdjock is a big baller! Way to gut it out and be smart. Check out what Slayer got for his bday from all3sports.com : Slayer big and fast dream http://twitpic.com/4rj9ue
Ohhhh so HOT! It looks fast just standing still. |
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Regular ![]() ![]() ![]() | ![]() Weekly Totals- Swim- 3h30m 11,000 yards Bike- 9h15m 156miles Run- 3h 14.5miles strength training/core work 1h40m 17h30m |
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Regular ![]() ![]() ![]() | ![]() Weekly Totals- Swim- 3h30m 11,000 yards Bike- 9h15m 156miles Run- 3h 14.5miles strength training/core work 1h40m 17h30m |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Starting to warm up here in SoCal!
I felt worse on my 5 mile run today than I did on my 18 miler on saturday! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-02 11:08 AMDang those are some big run miles Waterdog66! Good work and nice job on the BQ! Thanks. It is still sinking in. Many of my friends are struggling with the new BQ standards and I am happy to have 2012 already sorted out. Just means one less distraction for CdA. |
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Champion ![]() ![]() ![]() ![]() ![]() | ![]() S: 4265.09 Yd / 1h 16m B: 151.30 Mi / 9h 08m 20s R: 28.35 Mi / 4h 37m 57s Last Week's Training - 14 hours Edited by pga_mike 2011-05-03 9:59 AM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() THanks for the nice comments on the new bike! the proof will be on race day and i think it ws actually a bit late to be changing things but hopefully the reduction of about 7 lbs from ti to carbon and the replicated geometry will mitigate some of the "break in" time. Glad to see you all are training hard and long. Key workouts are crucial at this point. You need to get your buttox in the saddle for long durations this month and get used to running on your feet for a good while and swimming long too. if you have to miss a day, dont allow it to be one of the key days where you are going long. shift around what you must to accomodate them. dial in that nutrition! get used to what you will eat the night before and morning before too! if you have an upset stomach one day, figure out why and change it. Limit fiber intake before long workouts and drink loads of fluids the day before. Practice changing a tire if you haven't already. start making your checklist or editing one. wear your race day outfits to longer workouts to make sure they are what you want to wear. have all parts cleaned and oiled including cleats if need be. update batteries in HR straps and bike computers. you get the point. Edited by phatknot 2011-05-03 11:27 AM |
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Regular ![]() ![]() ![]() | ![]() phatknot - 2011-05-03 11:24 AM Glad to see you all are training hard and long. Key workouts are crucial at this point. You need to get your buttox in the saddle for long durations this month and get used to running on your feet for a good while and swimming long too. if you have to miss a day, dont allow it to be one of the key days where you are going long. shift around what you must to accomodate them. dial in that nutrition! get used to what you will eat the night before and morning before too! if you have an upset stomach one day, figure out why and change it. Limit fiber intake before long workouts and drink loads of fluids the day before. Practice changing a tire if you haven't already. start making your checklist or editing one. wear your race day outfits to longer workouts to make sure they are what you want to wear. have all parts cleaned and oiled including cleats if need be. update batteries in HR straps and bike computers. you get the point.
Thanks for the reminders, it is easy to forget the small stuff sometimes, like what you will wear. What you eat the day before a race (or long ride/run) not just the morning of. Good to keep in mind hydration too. Being from a cooler state, it is easy to not drink as often, because you just aren't as hot and thirsty. |
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New user ![]() ![]() ![]() | ![]() April numbers: S: 37100.00 M Unexpected ITB issues so having to make my long runs on the elliptical now. BOO! Just did 19 miles monday. Hate being inside! May looks like pure hell from a work/life/training perspective. REALLY wish I could take a month of work! First 100 mile bike this weekend -Yeah! All these great PR's are a little intimidating. My distances are getting longer but I don't think I'm speeding up AT ALL (well maybe on the bike)... Great Job everybody! |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks for the reminders, it is easy to forget the small stuff sometimes, like what you will wear. It's a good time to start making a gear checklist. I usually set up a spreadsheet with a box for "Purchased" and one for "Packed". Otherwise I'm hopeless and end up forgetting stuff. CdA requires a little more planning because you never know what the weather will be. Plan for cold & rainy or hot & sunny. I had a windbreaker in my run bag last year that I never used. Also doesn't hurt to have socks / shoes in another plastic bag inside your run bag to make sure they stay dry. Just a couple examples off the top of my head. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() phatknot - 2011-05-03 9:24 AM THanks for the nice comments on the new bike! the proof will be on race day and i think it ws actually a bit late to be changing things but hopefully the reduction of about 7 lbs from ti to carbon and the replicated geometry will mitigate some of the "break in" time. Glad to see you all are training hard and long. Key workouts are crucial at this point. You need to get your buttox in the saddle for long durations this month and get used to running on your feet for a good while and swimming long too. if you have to miss a day, dont allow it to be one of the key days where you are going long. shift around what you must to accomodate them. dial in that nutrition! get used to what you will eat the night before and morning before too! if you have an upset stomach one day, figure out why and change it. Limit fiber intake before long workouts and drink loads of fluids the day before. Practice changing a tire if you haven't already. start making your checklist or editing one. wear your race day outfits to longer workouts to make sure they are what you want to wear. have all parts cleaned and oiled including cleats if need be. update batteries in HR straps and bike computers. you get the point. Great advice Slayer. And that is a sick set of wheels! I'll spot you easily at CDA as you fly by. Are you going to the "big 4" concert? My son is into HM and would have loved to see them. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Quick question....
Why all the hate for Ironman Perform? I picked up a few bottles to train with and was expecting some vile concoction based on all the complaints I read online. Honestly, both the lemon-lime and orange mango were pretty tasty....especially cold and after a hard workout. I have to say, I'll be looking forward to drinking it on the course. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jackson61802 - 2011-05-03 4:14 PM Quick question....
Why all the hate for Ironman Perform? I picked up a few bottles to train with and was expecting some vile concoction based on all the complaints I read online. Honestly, both the lemon-lime and orange mango were pretty tasty....especially cold and after a hard workout. I have to say, I'll be looking forward to drinking it on the course. I have never tried it and have no opinion, but if it works for you, what everyone else thinks about it seems to be less important. I personally cannot take G'Ade out on the course because it knots my stomach up and makes me want to puke; but it surely works for a great many folks. To be sure, Off the course, I can and do drink G'Ade for recovery; just not during a race. (Water only please....) The good news is that if everyone hates it, there will be plenty more for you ![]() |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() While we are on the topic of reminders: Don't forget to thank at least one volunteer while you are out on race day. They are out there doing a lot to make your race happen and without them, the Ironman would not be the same. (We would be lost runners pushing our bikes along the run course still wearing our wetsuits) And, if you are up for it, don't forget about the finisher's party. It usually starts about 10:00PM at the finish line and I swear, most everyone who finishes between 10:00PM and Midnight, have nothing left to run on but an endless supply of heart. They are so happy to just be crossing the finish line while it is still today. This is one aspect of the Ironman that I hope I never miss. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Don't forget to thank at least one volunteer while you are out on race day. I also try to be extra positive and motivated for the little kids I see spectating along the course. They are usually so excited it's hard not to. High fives, smiles, whatever I can muster. They are the ones who'll be doing this stuff 10 or 15 years from now if we can leave them with a good impression. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jackson61802 - 2011-05-03 6:14 P Why all the hate for Ironman Perform?
I have been enjoying it for 2 months now - I like it. I quess I am in the minority also. I am actually happy not to be mixing powder anymore. I have to supplement with gatorade or power aide on long bikes (store purchase). I have had no problems!! With powerbars as the solid food I do not need salt tabs or have not yet. We will see with the heat climbing in southern Georgia of late where salt needs go! I am planning and training to live of the aide stations. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() the big4? haha never listened to slayer yet. it rhymes with my last name gayer and it stuck because of the tatt. y'all need to be thinking of your mdot tatt designs too! (Grim_Reaper.jpg) (IMFLtatt.jpg) Attachments ---------------- Grim_Reaper.jpg (38KB - 8 downloads) IMFLtatt.jpg (39KB - 7 downloads) |
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Champion![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() WaterDog66 - 2011-05-03 7:24 PM While we are on the topic of reminders: Don't forget to thank at least one volunteer while you are out on race day. They are out there doing a lot to make your race happen and without them, the Ironman would not be the same. (We would be lost runners pushing our bikes along the run course still wearing our wetsuits) And, if you are up for it, don't forget about the finisher's party. It usually starts about 10:00PM at the finish line and I swear, most everyone who finishes between 10:00PM and Midnight, have nothing left to run on but an endless supply of heart. They are so happy to just be crossing the finish line while it is still today. This is one aspect of the Ironman that I hope I never miss.
For sure! After watching the last finishers at IMWI last year this is a must if your body will allow it. So inspirational to watch these athletes who have been gutting it out for 15-17 hrs. And the crowd is just amazing, so into it. |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Happy Birthday Phatnot, and Wow!!! Great bike. Way to go Nerdjock, Hope you are back to 100% soon. So the bad news is I got a flat on my ride today. The good news is I got to practice changing my tire. I did it a couple of times since it was off. I used my husband's CO2 cartridge. It is way better than the one I have. I'm stealing his for sure.
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Shermbelle - 2011-05-03 8:21 PM WaterDog66 - 2011-05-03 7:24 PM While we are on the topic of reminders: Don't forget to thank at least one volunteer while you are out on race day. They are out there doing a lot to make your race happen and without them, the Ironman would not be the same. (We would be lost runners pushing our bikes along the run course still wearing our wetsuits) And, if you are up for it, don't forget about the finisher's party. It usually starts about 10:00PM at the finish line and I swear, most everyone who finishes between 10:00PM and Midnight, have nothing left to run on but an endless supply of heart. They are so happy to just be crossing the finish line while it is still today. This is one aspect of the Ironman that I hope I never miss.
For sure! After watching the last finishers at IMWI last year this is a must if your body will allow it. So inspirational to watch these athletes who have been gutting it out for 15-17 hrs. And the crowd is just amazing, so into it.
Watching the last hour of an Ironman is actually on my bucket list. Even if my family has to carry me there, I will watch that entire last hour at CdA. I look like total sh1t per everyone I know (got another, "are you ok" comment today), but 17, 18, 20 hours over the last three weeks. All faster than expected race pace. Balls to the wall 40/10 today. I've been going off schedule since mid-April and if I can survive my newly designed May training plan, I will have no regrets about my prep when I'm standing on the beach on the morning of June 26th. I swim with someone that is a 8x Kona qualifier. He's two/three lanes in front of me from a speed standpoint, yea, I suck, but he said the water at CdA is down-right nasty cold and choppy. He pegged me at 1:15 to 1:25 for my swim assuming I don't freak out the first 15 minutes....which is still possible. Party on.
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