Ironman Coeur d'Alene : Official Thread (Page 98)

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.

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?

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.

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.

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

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!

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
Special Needs for run: long sleeve top, probably a snickers bar which I doubt I'll want, but if things go south, I might.

Don't plan on using special needs at all, totally all for back up. So, that's the gear plan for me.

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. 

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.

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.

Has anyone braved the waters around CdA yet?   Where at and how was it?

????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.

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. 

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.