Ironman USA Lake Placid : Official Thread (Page 92)

I have done several HIM and have always written out a plan.  I feel bad b/c I haven't written out a plan for my first HIM.  I will probablly write one out tonight or tomorrow but in all honestly I have rehearsed this (bike nutrition, run nutrition) for so many months I know it like the back of my head.

Me. All typed up and everything!! I keep adding to it.

It has been 5 days since my last run.

• I forgot that I even had an Achilles tendon.
• My knees don't hurt.
• My calves are not in knots.
• I walk normal.
• I feel good.
• I don't look like an old man getting out of my chair.

Tell me again. Why do I run?

DC - do you still use the kettle on the right?

I am worried about the merchandise tent.  Couple swet running hats, couple T shirts, mugs, towel etc.  IM run gear is cool.  IM bike gear (to ride with my cycling mates) is a little much.

I am not buying anything till i finish the race though - last 10days have not been good.  Lets just say i`m glad my PT therapist is working hard on me. 

1.  Swim - Just another training swim.  Don't panic and don't drown. 

2.  Bike - Stay at aerobic threshold and avoid LT at all costs. 1/5 of Infinit bottle every 15 mins.  Enjoy the scenery.

3.  Run - Stay at aerobic threshold until mile 20.  LT to mile 23.  Progress to max HR final 5K.  I squirt of Infinit run concentrate every aid station and water as needed.  Smile when at all possible.

4.  Don't eat the paste.

5.  Thank the volunteers on every possible occasion.

(Reality will set in as I doubt I will be able to run the final 5K, or even 10K for that matter lol...)

I would not want to ride the descent into Keene without some sort of eye protection even if its coming down in buckets.  I hit 50+ mph on a few descent around my house in training and even if I can't see great through clear lenses I'll take that over the pain of the pelting rain in my eyes.  Plus I wear contacts so they get wayyy to dry on me if I don't have some type of sunglasses on.  Training in Placid this summer I hit 52mph on that descent with using the brakes because of cars, I'm sure I'll be a touch faster on race day, any type of glasses for me!

On race day I'll decide race morning what might work best for the bike but I have a pair sunglasses with clear, redish, and smoke lenses, so I have options I'll leave in my T1 bag and just keep them on for the run then.  I'll have a visor for the run anyway too.

I'm obsessive compulsive about this.  I have alist of everything to pack I've been using for years now that hasn't failed me yet except when I think I don't need to re-check the list to make sure I didn't skip anything.

As for pre-race and race day.  I've had a tentative schedule written out for the day before the race and race day for a good month now.  It evolves through talks with my coach until we have the 'official' talk at the beginning of next week to iron out the specifics of my power, pace, etc.  I'll get as detail oriented as where on the course I'll hold what power and for how long.  Obviously, I'm flexible come race day but I do have a plan to execute if things go well (for the most part).   My timing for waking up/going to bed/eating in the morning has already been set in stone for months.  As with many others it's second nature now.

Good call Ryan.  I'm a huge a advocate of writing prerace race reports in visualization before races.  A lot of people are hesitant to do them, but are amazed about how helpful they are once they've done one.

Should be receiving the race plan from the coach shortly.  My biggest concern is whether/how I'll be able to get TdF updates while I'm racing.  I haven't missed Cav winning in Paris the last two years and I don't want to miss it this year. 

I've got a Garmin 305. I'd like to be able to use it for the whole race. How do you use the speed sensor. How does it extend your battery life? Do you have to take it with you on the bike?

Thanks,

Ralph

Ralph - what you are looking for is the Garmin GSC 10 speed/Cadence sensor. ( http://www.amazon.com/Garmin-Speed-Cadence-Bike-Sensor/dp/B000BFNOT... ). The picture that they currently show on Amazon is of a watch for some reason, but the info is otherwise correct. It mounts to your left rear chainstay and basically counts the rotations of your rear wheel via a magnet mounted on one of your spokes and then calculates distance based on the circumference of the wheel I don't have the 305, but if it works liek the other garmin units I have then it will use gps data to calculate the exact circumference of your wheel. Very accurate. A separate magnet can also send you cadence data from your left crank arm. With the GSC 10 synced up to your 305, You then turn off the GPS receiver on the 305, which is the primary battery hog in the unit. You won't get a route plotted of your ride, but the battery will last MUCH longer - a good tradeoff for many.

thanks, one more purchase before LP!

Ralph

P.S. Don't tell my wife!

Ah, did not realize that part.

This should be a universal agreement between all of us.  I've been spending cash like a madman the last few weeks!  I NEED these sunglasses and that chamois, and this water-bottle, and that race-belt, and that headband, and this race-wheel rental, which requires a new chain and new cassette, and  6 pounds of Infinit, and my shorts need to match, and these special socks, and i must compress this, and i need to compress that, and that, and that, and i must have coconut water, and a case of vanilla Ensure for the morning breaky, and new pedals because the Keene descent is crazy, and black bar tape because my helmet is red, and what if rains, and what if it snows, oh lord, i need a new microwave to warm my ferret...oh man...please, please wife, don't loooooook at the bank statement! 

New goggles and EXTRA LARGE Body Glide.

Speaking of body glide, I have several of them floating around the house.  If you aren't into sports I doubt you would know what it is.  This weekend we had a babysitter keep the kids Sat. after my ride while my wife and I went to town.  I realized I had a tube in the kitchen and living room, if the babysitter saw them (which she had too) she probablly thinks me and my wife are sex freaks now.hehe

gergzos & peewee - thanks! You guys just made me spray coffee all over the front of my shirt - way too funny this morning! I count myself lucky though - almost daily my wife comes home with something else she purchased for me for LP - she is a racer also and I am beginning to think she is more excited about the race than I am!

This just made my entire morning hahahah

fortunatley my 30th bday was last week.

and i got new race wheels!!! MAVIC cosmic SL! woohoooooooooo!

whos going to the welcome dinner?

i am with my family. what kind of food other than pasta might there be ???

the food is pretty bad....

from what I remember last year it was a pasta in a really heavy creme type sauce, peas, breads, and nothing else that stands out....

go for the mike riley talk--its pretty good and worth it...

I almost brought the family but Im glad I didn't as the kdis would have been bored....it lasts a good while.......

gergzos - Brillaint Banter!!!!!!!!!!!!!!!!!!!

For any weather watchers, we can now move from AccuWeather to Weather.com as its 10 days till race day.

OK - we can not.  Premature....   Hope i do not do that in the race.  Still 10days will race day though.

I bought that IronMan watch - really cause of the battery life.  Its ok.  Not very aero.  I feel the advantages of an aero helmet are lost by the watch.