Ironman Coeur d'Alene : Official Thread (Page 99)

Ran 13 miles yesterday and felt great (that is a first for me since I am not really a runner at all...and usually don't enjoy any run longer than 5 miles ) Have short intense ride today with strength and core work. Then OWS and long ride tomorrow. Here is what I will be sporting out on the CDA course

swim- Blueseventy sleeveless wet-suit. I have a neoprene cap and sleeves that I can add if I think I need them. If the weather is shaping up to be warm I will wear my try shorts and sports bra under (short are sugoi and part of a team uniform) if it is going to be a cold day I will wear a 2-piece sport suit and put on all dry clothes for the ride...more time consuming, but I don't do well if I am cold and wet on the bike

Bike-add full-zip bike top with all my food and snacks already stashed in the pockets. I have a Cervelo P2c with the components that came with the bike (don't ask I have no idea...not really a "bike" geek). Scott tri shoes with fit socks. Giro helmet and arm warmers if needed. I will have my PB and nutella  sandwiches and swedish fish, plus the fluids from the course. 

Run-hat, newtons, new dry pair of fit socks, change into try top (will have a windbreaker in my SN bags if needed) my fuel belt with 4 10oz bottles of GU brew, which I have been using for training runs and at NOLA and it has worked great for me. GU and swedish fish for eating. Everything else I will get from the course. 

So that is the plan It is amazing how consumed my brain is with all things Ironman. The training, the what to pack, the just in case what to pack, the when do I get a nap But I just keep reminding myself that I will be an IRONMAN at the end of all this fun!!!!!!!!

Keep on trucking people....almost there

Does anyone know what the true climbing for the course is?

BT says 2590 per loop.

Map my run is much lower at 1434 per loop.

Woot.  My first every swim race and it was a full Ironman distance.  I did it in 1:12:15 despite 20 mph winds and some nasty chop.  Bring it CdA!!!!!

I froze my but off today trying to get my 100m Ride.  When the snow started to fall I said a few curse words then fell back to my alternate position on the trainer.  I noticed on my feet I actually had the first signs of frost bight.  Good stuff. It’s flipping
May 14 WTF!!!!  I like Colorado but this high country weather sucks!!!!

112 in the sadle yesterday followed by 8 in the soft sand. 2hrs this morning in the soft sand and feeling great. 

Do any southern ca people ( or people in the same congestion) have a general idea how much time is spent at stop lights/ signs for 100mile ride?  it has to add up over 6-7hrs

" Stay in the Fight"

I'm almost there.  I'm a bit worried about peaking too early with my run.  The good news.  I'm 100% healthy.  I'm ahead of plan.  My wife still loves me. 

jackson61802 - 2011-05-15 1:21 AM Nice ride 70 miles today, until I flew a$$ over teakettle and helmet/face/chest shoulder first into the pavement.   Totally my fault....had to slam on the brakes and I grabbed too much front and over I flew.   Just a little road rash and a reason to buy a new helmet. 

Glad you are ok! 

Michigan didn't disappoint me today. Wanted to get in my first OWS and it was 34 degrees out and raining. Awesome!!!

So this week we had 4 days around 80 to 85 and then the weekend can't hit 60 much less 50 today. What gives?

Weekly numbers are added up

Swim- 7250

Bike- 151.46

Run- 21.24

14 hrs

Another week of missed opportunities but at least I got in my long workout in each sport

No more next weeks left, got to happen this week!

This weekend was a "test day" for some new equipment.  Saturday was the aforementioned 70 mile bike ride in my new Desoto Riviera tri shorts and Aevero jersey, then today, despite being pretty sore from my crash yesterday, I ran a 56 minute 7.5 miles in the same short/jersey combo and wearing my new Zoot TT 4.0's.    Everything worked great!   The shoes are beyond awesome and the shorts are like heaven.   Great compression, and awesome support.

Overall my week was pretty solid:

Swim:  4700 yards

Bike:  170 miles

Run:  33.5 miles

Only three weeks of heavy stuff remaining.  I did 23 hours last week and accomplished some nice goals: (i) did my first 2.4 mile open water swim and (ii) first long run in the 20s. 

Stay healthy!!

I'd recommend one short ride just to make sure they are good, and one longer ride to give any problems time to show up.  Realistically, the only problem you might have is an improper latex tube install.  Triple check your installation there (make sure tube is not pinched between rim and bead of tire).  The other latex tube failure point is with a gap in rim tape or a small burr on the rim somewhere.  Because latex is so much more flexible, it will search out any little spaces and fill them... and if that means they can get to a spoke hole they'll go into the rim through the hole and flat.

But if you put 75 ish miles on them, you can feel good that if there was a problem it would have shown up by then.  Also some tires test slightly faster being very lightly used than brand new.  Of course you want to balance that with not putting unnecessary wear on your new race tires before race day.

If you don't have dedicated race wheels, this discussion gets more complicated... because your test ride should be the last ride on the tires/tubes before you race.  In other words if you switch back to butyl and training tires, then you run the risk of an install problem again when you switch back over to latex/racing.  The point here is that after you verify your race tires/tubes/wheels are in good working order, you want to keep them as is until race day.  Almost everyone does a last short ride at the race site to make sure everything is working fine... but that ride is probably not long enough for me to feel confident if I just switched back over to latex/race unless those have been sitting on race wheels unused the whole time.

If you're on one set of race/training wheels, I'd just put on the race tubes/tires about 10 days out from the race and ride only that until race day.

I do this a little differently.  If you just purchased a new set of tires, it's good to get them mounted with butyl tubes well in advance of the race, and do some riding or even just let them sit for a few weeks.  You want them to stretch out.  Removing / remounting a brand new tire can be a royal pain.  Case in point: when I got my 808s I went for a "test ride" and found myself trying to fix a flat on a tire that wouldn't even curve to the rim yet.

Once the tire itself is settled for awhile, then refer back to what Josh wrote.  Get the latex tubes in there maybe ~10 days before race time and ride some miles to make sure everything is working properly.