Ironman Coeur d'Alene : Official Thread (Page 98)
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jamesarr - 2011-05-12 9:38 AM Greetings all, I have been following this forum off and on for months now, and thought I'd finally say hello again and ask for some advice. I've been following the Ironfit plan, and have basically be able to do halfway between the intermediate and just finish options. My original goal finish time of @14 hours has slipped to FINISH due to starting a new job that has required alot of travel, and basically losing the month of February due to some nasty viral bug that had me off work for 2 weeks, and unable to train worth a darn for 2 more. This Saturday I'm signd up for a local HIM race. Open water swim in lake, and I'll be wearing my full wetsuit. Hilly bike over mostly rural roads. Rolling run course of three laps on rural road. My plan right now is to just go at Zone 2 pace and see what the time ends up being at the finish. Whadda ya think? Should I go harder to test fitness? Seems like I'll be doing that anyway. Should I try to stretch it out to get the most time for training in? Your thoughts are appreciated. Before taking the new job I had planned to do the whole IM experince and be in CDA for at least a week. Now, the plan is to fly in on Friday morning and fly out Tuesday. Disappointing, but at least I get to go. Thanks in advance for any help. A conservative race plan would be "easy" pace (and then maybe a little easier on the bike)... same thing for the first 5-10K of the run. If you feel great, pick it up. If not, try to hold on to that. This strategy is almost always faster than pushing it from the beginning and then running out of steam. Edited by JoshKaptur 2011-05-12 2:31 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() half ironman pacing - I raced last weekend and kept thinking in my head that I could not afford to push so hard that my training on Sunday would be drasticaly effected and for that matter the next week. I think if you push too hard it has the possibility of having a big toll on your build. The second benefit was I actualy had the best race I have ever had - so even though I was pacing for training it worked out well. I was so pumped to be ready to go after the race - big confidence boost. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The wife and I have a HIM this weekend as well (70.3 Florida, in May = HOT!). Gonna be hard to hold back and not go out and blow up at the end but it'll be a lesson in patience. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I've got a bada$$ weekend planned: Vacation day tomorrow = 105 on the bike and a run around 6-9 miles Saturday = My first 2.4 mile open water race followed by a 1-2 hours of hill repeats on bike Sunday = 90 minute ride followed by a 19 mile run
Whatcha u got? |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Did a 14.2 mile run in the beautiful sunshine followed by a 30 minute open water swim in the very cold lake with Sarah K! Planning 90-100 miles with a transition run Saturday then a long swim, tempo run and trainer ride and a trip to buy a new wetsuit on Sunday! |
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Regular![]() ![]() ![]() | ![]() jamesarr - 2011-05-12 8:38 AM Greetings all, I have been following this forum off and on for months now, and thought I'd finally say hello again and ask for some advice. I've been following the Ironfit plan, and have basically be able to do halfway between the intermediate and just finish options. My original goal finish time of @14 hours has slipped to FINISH due to starting a new job that has required alot of travel, and basically losing the month of February due to some nasty viral bug that had me off work for 2 weeks, and unable to train worth a darn for 2 more. This Saturday I'm signd up for a local HIM race. Open water swim in lake, and I'll be wearing my full wetsuit. Hilly bike over mostly rural roads. Rolling run course of three laps on rural road. My plan right now is to just go at Zone 2 pace and see what the time ends up being at the finish. Whadda ya think? Should I go harder to test fitness? Seems like I'll be doing that anyway. Should I try to stretch it out to get the most time for training in? Your thoughts are appreciated. Before taking the new job I had planned to do the whole IM experince and be in CDA for at least a week. Now, the plan is to fly in on Friday morning and fly out Tuesday. Disappointing, but at least I get to go. Thanks in advance for any help. I would do this race at your IM pace, not as a HIM. USe this race to test your nutrition and pacing plan for CDA. This close to the big day, you don't want to risk something going wrong, so just take your time and enjoy the day. I did a HIM in April as part of my training, and it is hard to hold back, but I felt great afterward and I was able to get right back into my training without too much downtime. |
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Regular![]() ![]() ![]() ![]() ![]() | ![]() Any tips where I can get my hands on latex tubes (michelin Aircomps?) Called LBS and nothing. Started looking around on amazon, colorado cyclist, nashbar etc, but no success. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() You may try realcyclist.com for the vittoria ones. those are the ones my LBS advised if I go down that road. Found them on amzn
http://www.amazon.com/Vittoria-Latex-Tube-Color-700x19/dp/B003M3R9ZQ/ref=sr_1_4?ie=UTF8&s=sporting-goods&qid=1305294319&sr=1-4 |
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Expert![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred Doucette - 2011-05-13 3:59 AM So question for those doing the race this year?? What were your biggest peak months of training (or will be). I live in the north and want to know how realistic it is to train for CDA while living in PA. Thoughts? I live in Oregon and we've had an exceptionally cold and rainy winter. That being said, I've done all of my long runs outside, I've already gotten into the open water and have put in 3 - 60 mile and 2 - 80 mile rides in outside. The key is being flexible to make the most out of decent weather when you have it and coming to terms with a lot of time on the trainer. I'm not going to lie, the next 2 weekends her are in the low 60s and showery and that really frustrates me because I'd just love to have sun but it is what it is! |
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Member![]() ![]() ![]() ![]() ![]() | ![]() leopard8996 - 2011-05-13 6:50 AM Fred Doucette - 2011-05-13 3:59 AM I live in Oregon and we've had an exceptionally cold and rainy winter. That being said, I've done all of my long runs outside, I've already gotten into the open water and have put in 3 - 60 mile and 2 - 80 mile rides in outside. The key is being flexible to make the most out of decent weather when you have it and coming to terms with a lot of time on the trainer. I'm not going to lie, the next 2 weekends her are in the low 60s and showery and that really frustrates me because I'd just love to have sun but it is what it is!So question for those doing the race this year?? What were your biggest peak months of training (or will be). I live in the north and want to know how realistic it is to train for CDA while living in PA. Thoughts?
x2. I feel your pain, Seattle weather has been just as difficult to handle this year. That being said, since today is forecast as dry, I'm taking a personal day at work and hopping on my bike for 100. Hope you all have a great training weekend! |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Okay, to go with the previous posters, here is my race day layout of gear: -Swim: XTerra Vortex 2 (tri-suit beneath), swim cap (if temps are below 60, I will probably double cap), goggles (Speedo Vanquishers, but mine just broke, may get something new b/w now and then), body glide and aquaphor all over the neck (and more if necessary) -Bike: Team RWB Tri Top/Shorts (unless the short aren't comfortable enough when I get them; if not, I'll wear Oomph!), if cold: red fleece arm warmers; if HOT: white arm coolers (would prefer to wear neither of those); if it's really cold, I'll probably wear Zensah calf sleeves more for warmth than compression; Felt B2R w/Hed Jet 60/90 combo w/Vittoria Evo Corsa Tires (need to put some new ones on them), 12/28 rear cassette and 39/53 standard crank; aerobottle for water; bento box with power gel blasts and a couple of gels; nutrition bottle with 4 hours of Infinit custom blend on downtube; Shimano T71 cycling shoes; Rudy Project Wingspan aero helmet; Garmin 305 -Run: Same RWB tri-suit; Newton Gravitas running shoes, dry max socks, Team RWB visor, excedrin in the pocket (this has saved me a few races, is not an NSAID, has caffeine); Garmin 305; plan to go nutrition off the course. Special Needs for bike: spare nutrition bottle, spare tube, spare CO2 cartridge Don't plan on using special needs at all, totally all for back up. So, that's the gear plan for me. |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() This weekend my plan is a 100 + ride saturday and 1 1/2 hour swim Saturday and 20 mile run on Sunday. Reality is my son has a 2 day lacrosse tournament out of town. I'm either riding to the tournament tonight or tomorrow morning. The milage is 114, so that's perfect. I'll have to skip the swim. I'm swapping Sunday and Monday's workout. I'll ride 36 on Sunday and run my 20 on Monday. Luckily I have the day off for a Dr.'s appointment.
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred Doucette - 2011-05-13 3:59 AM So question for those doing the race this year?? What were your biggest peak months of training (or will be). I live in the north and want to know how realistic it is to train for CDA while living in PA. Thoughts? Speaking as one of the Seattle folks here - it's totally doable. You have to accept that you're going to do a lot of bike workouts on the indoor trainer, and HTFU and go running when it's dark or rainy. It gets easier once you hit daylight savings. If you're flexible with which days you train, you can stay dry more often - for example, my long bike ride on the weekend is either Saturday or Sunday, whichever has the better weather. A lot of people schedule a winter or spring marathon or half marathon as a mid-point training target. Helps keep you motivated when you're in the middle of the dark ages. The big advantage of training for CdA is that you build fitness through the winter instead of slacking. So you're really strong for additional races the rest of the summer. |
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Champion![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred Doucette - 2011-05-13 3:59 AM So question for those doing the race this year?? What were your biggest peak months of training (or will be). I live in the north and want to know how realistic it is to train for CDA while living in PA. Thoughts? Come out to CdA, All the rest of the cool kids are doing it ![]() Seriously, I am probably not the example you were looking for since I live in San Diego and have good training weather pretty much throughout the year. My peak month of CdA training will probably top out at about 100 hours. (This Month) It is not exact because my plan is written using distance and pace rather than time and for some reason, my workouts are not taking as long as they did earlier this year. CdA is early in the season but the good news is that you will already have plenty of cool weather experience. |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() leopard8996 - 2011-05-12 10:02 PM Did a 14.2 mile run in the beautiful sunshine followed by a 30 minute open water swim in the very cold lake with Sarah K! Planning 90-100 miles with a transition run Saturday then a long swim, tempo run and trainer ride and a trip to buy a new wetsuit on Sunday! Way to rock that run! The swim was fun! Hopefully the water at CdA is a bit warmer. Congrats on the new wetsuit. I need to just buck up and got get a new one too. |
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Member![]() ![]() ![]() ![]() ![]() | ![]() Has anyone braved the waters around CdA yet? Where at and how was it? |
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Regular![]() ![]() ![]() ![]() ![]() | ![]() ????thx for the headsup there phat. Saw those when I was looking originally, but I figured the pink tubes just HAD to be slower than black ones. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() ironeric2010 - 2011-05-13 1:11 PM ????thx for the headsup there phat. Saw those when I was looking originally, but I figured the pink tubes just HAD to be slower than black ones. Here's another option: http://bontrager.com/model/08295 ... or pick them up at your local Trek shop. |
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New user![]() ![]() ![]() | ![]() Thanks for the advice to those who responded to pacing question for the HIM I'm doing tomorrow. Now, who wants to talk about saddle sores? |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() jamesarr - 2011-05-13 3:08 PM Thanks for the advice to those who responded to pacing question for the HIM I'm doing tomorrow. Now, who wants to talk about saddle sores? Oh, those are never fun. So, if you're having to get rid of them WitchHazel is helpful and not painful. I'm a huge fan of Aquaphor as a preventive measure and healing measure. It's a little costly, but it's totally worth it. |
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Champion![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred Doucette - 2011-05-13 6:59 AM So question for those doing the race this year?? What were your biggest peak months of training (or will be). I live in the north and want to know how realistic it is to train for CDA while living in PA. Thoughts?
My training has been far from ideal due to other issues, but living in Michigan the computrainer with the CDA Real Course Video is the way to go. We haven't had 3 nice weekends yet this year but having that has bailed me out. |
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Champion![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3Aims - 2011-05-12 10:07 PM I've got a bada$$ weekend planned: Vacation day tomorrow = 105 on the bike and a run around 6-9 miles Saturday = My first 2.4 mile open water race followed by a 1-2 hours of hill repeats on bike Sunday = 90 minute ride followed by a 19 mile run
Whatcha u got?
Friday- rode 100 miles Saturday- 25k road race + maybe run the 5k too and call it my long run Sunday- freeze my azz off and do my first OWS of the year and hopefully 1-2 hr ride |
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Regular![]() ![]() ![]() ![]() ![]() ![]() | ![]() Got the weekend off to a good start today with a 5h, 90 miler - will put in a longish swim tomorrow, then long run Sunday of about 15. My plan has a continued build through this weekend and the next 3, then starts coming back down. Planning to do a Friel-style "big day" on 6/4 for the grand finale. My race plan is coming together, with just a few things left to figure out. I've decided I want to keep it as simple as possible - same clothes all day, just drink and EFS liquid shot for calories. Gear looks as follows: Swim - Expect to wear DeSoto Riviera shorts and top, but will wear long sleeve DeSoto Skin Cooler top if it is really hot/sunny. Wetsuit is Tyr Hurricane C5 - I used a C3 one size bigger last season, but exchanged it under warranty when some interior panels fell apart. I haven't swam in the new one yet, will start that next weekend. Neoprene hood if necessary. 310xt on left wrist with normal band, HRS on under everything. T1/Bike - Remove wetsuit, add bike shoes without socks, race belt, prescription Oakley Half Jackets, and Rudy Wingspan helmet. Ride Felt B2 with 404 clincher front, 808 clincher rear with Powertap connected to Garmin 800 and 310xt, Specialized Mondo Open Tubulars with Michelin 18/22 latex tubes. Have two rear bottle holders and one between extensions, still trying to decide if I'm going to drink Perform off the course or EFS in my own bottles that I would have to replenish at SN. I'm concerned about the 175 cal per 20oz being too much with the Perform, since I will be taking 200 cals/hr of EFS liquid shot from flasks in the rear pockets of my top. I still need to try a few things on my last 4 long rides and then will decide. Run - Cap, socks, Saucony Omnis with Yankz, and Amphipod belt with 4 10oz bottles containing 150cals each of EFS mix. I'd like drink 1/3 bottle every 2 miles, which has worked well in training. I'll add any other liquid I need from aid stations. I'm totally impressed with the training numbers everyone is putting up - there are going to be some ridiculously fast times coming out of this group. It makes me feel like I'm not doing enough, but I'm at the limits of available time and what my body can handle after just getting into tris a little over a year ago. Keep up the awesome work, everyone, we're almost there. |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Parents are in town this weekend for my sons first communion, and it just so happens the Tour of Long beach is going on tomorrow morning, so my dad and I are doing the 100k ride. Riding to the start and back should add on another 10 miles, so around 75 for the day. I'll take it since I wasn't counting on getting much training time in with family visiting. |
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